So, let me just begin the discussion and feel free to jump in and disagree with each other and that sort of thing. I want to begin with Reynolds here to ask him because his president, Mr. Macron, has made a thing of being the Trump whisperer. He's the person who seems to be the only world leader who can get along with Trump. And I guess the question is how has he managed to do that, but also what has he got back from Mr. Trump in return for his attitude towards the United States? And this particular aspect of Trump's personality can have nefarious consequences. We saw it during a telephone conversation that he had on October 6, last year with President Erdogan, where the Turkish president managed to get a green light from him to invade the north of Syria. But with Macron, I think it's working. I think that at the start, obviously, it's a bit of a mess, but we can't, of course, change completely Trump's convictions, which have always been very, very strong. So it didn't work on the climate. It didn't work at the start on the JCPOA, on Iran, on the nuclear agreement on Iran. Macron didn't manage to get Trump back, but on the other hand, I think that now this personal relationship, which didn't start on the Eiffel Tower, has had a fairly important role. And we saw it with Bjarith, for example. Bjarith, he did an incredible maneuver, that is to say that he managed to completely isolate Trump from his ministers. It wasn't planned. He took it away. He, Bolton, was more than 200 meters away. And, without an interpreter, he talked to him for two hours. And that's where, obviously, he trusted him. He asked him, do you see an inconvenience to what I invite Zarif, the Minister of Foreign Affairs, Iranian, to discuss with him. This is where, obviously, Trump gave him a green light. A green light, which was normal. We can't have a conference where the American president is there and he was asked to invite him, which could be an enemy. And so it worked. And Macron didn't manage to make the meeting he tried to make in New York between President Rouhani and President Trump, the Iranian President. But it doesn't matter. Why didn't it work? Because Rouhani isn't the leader of Iran. He's the head of the regime. But he isn't the leader of Iran. The leader of Iran is Ayatollah Ramanei. And Ramanei didn't give the authorization to Rouhani to make this meeting with Trump. But we can't criticize Macron on this, even if he played because indisputably, indisputably, the cause of the peace in the Persian Gulf has progressed after Biyaritz. No one can deny it. Another, I think, favorable element of Macron's policy in the eyes of Trump is on Russia. I think he speaks with Russia. Macron has tried, or tried at the moment, to bring Russia closer to the international community in the discussion. I think Macron understood that it was a madness to want to throw the Russians in the arms of the Chinese. And we'll see if it works. He holds on to Trump's current course, because it's very important. There was the dinner of Brégançon. How are we going to have the meeting in Paris of the Normandy format, that is to say with the German-French-Ukrainian-Russian director who should arrive, I think, in November or maybe in December? Are we going to advance on the Donbass file? It's possible, since we have a new gift with the Ukrainian president Zelensky. It's quite possible. And if we advance on this Donbass field, that is to say that if we regulate the Donbass, we advance to a Donbass regulation, which is a solution that is not quite easy, amnesty, cultural autonomy, but not political autonomy of the Donbass. That's what the deal is. If we manage to advance on this, we might be able to make a discussion between the Europeans, the Americans, and especially the Europeans and the Russians on the Middle East. We have the Syrian deal. We show that we need a cooperation between the Russians and the Russians. So, to conclude, what is the situation in America today? The situation in America is that Biden is dead. His candidature is dead. Everyone understood it because of the Hunter of his son. So Elizabeth Warren is going up. Not everybody would agree with that. I give my interpretation, and next year, you can tell me that I was wrong. I give my interpretation. Elizabeth Warren is going up, but as she has very left-wing ideas, especially I think she recently proposed to remove the body of the border guards in a way that is American, it will be quite easy for Trump to make a campaign against her and there is no more than that, which will be Pongkaotas. Pongkaotas is what he calls it. Pongkaotas wants to transform America into a passport. It can work. And so what I'm saying here is that I think that Trump can be elected to be elected president again. In this case, I think that Macron had reason to anticipate and because if we still have four years of Trump, Macron will be there, because I think he also has a very strong chance to be elected himself. Macron will be there to do what we call, and that will be my only word in English of this session, to do what we call in English four years of damage control. So as you see it, as you see it, no negative consequences for Macron in the sense that Trump's famous for throwing his friends under the bus.  No, I don't think so. I don't think it's negative at all. I don't think it's negative at all. There are people who mock him. He tried to go to New York, he waited in a hotel, etc. And then, the cause of the pain was not superior. I don't think we can reproach him at all. He did everything. It would be very serious if there was a fourth war in the Persian Gulf. We saw the catastrophic consequences of the American war in Iraq in 2003. So I think that Macron did everything to find a deal between Iran and America. The deal, it's like Ukraine. We know very well what the deal is. The deal is the abandonment of what we call the Sunset Closers in English. That is to say Iran never gave up nuclear weapons. But obviously the Americans let him his ax in the Arab capitals he conquered. That is Baghdad, Damascus, Beirut and Sana'a. Maybe the Iranians but the Yemenians because it's not very interesting for them. We will call it a common market. We will find a softer name. But that's the deal. The deal is ready. And Macron thinks that this deal can be reached and he is trying to reach it with Trump. And he is perfectly right. And anyway, before that, Macron has made progress with the Persian Gulf. It's absolutely indeniable.


We're Marquette students, of course we got pretzels when we were admitted. We're Marquette students, of course we don't like Bucky. We're Marquette students, of course we're from Chicago. We're Marquette students, of course we have our own beer. We're Marquette students, of course we don't get school up when it's negative two degrees outside. We're Marquette students, of course we ring out a holla. We're Marquette students, of course we give room to Chilly after I night out. We're more cat students, of course we take the elevator even though we're only going to the third floor. We're more cat students, of course we have our own actual holidays. We're more cat students, of course when we go to study at the bridge it's just a social hour. We're more cat students, of course we wear our merch to bed. We're more cat students, of course we are the difference.


O'ch gael iddyn nhw'n meddwl am fy nghyddon ynghylch chi'n gyffredinol i chi'n gyflwy edges? Mae fydd oedd yn gyd wedi cei', yn drwy a'r llai'n gyllidio o'r gael mewn gweld, ym wych yn bwyd, a'n gofio arnyn nhw, hyd yma'r wych yn beth sydd wedi'i ei ffantio? Mae yn ymgarthwch i mi, rydyn ni wedi y gallwch am gael ychydig ar ym diladol, gyda'r cofio i griffed aran yn ysgolion, ar hyn ychydig yn gyd ychydig, ac we did it. We did it, it wasn't necessarily pretty, it wasn't the best game we've ever played, but at the end of the day we came in and the point was good enough and we got the point and I'm really happy with that. Yeah, it wasn't obviously, that was the remit before the game was to secure play-offs and we did that. I think Mansfield did what they had to do and so we had to do what we needed to do, so yeah really good. It wasn't as easy watching as it was playing, it's a bit more nerve-wracking, so yeah, but over the line and again if you can go into the playoffs with that support and that backing it was brilliant. And you mentioned that support on the backing, you know, a record crowd today, I think last time we had anywhere near that number in was in the Premier League days 20 odd years ago. How special was that to play in today? Yeah, brilliant obviously, for League too, but like you say, it doesn't matter what League, Bradford City fans support their team and they came when they needed them. They've been here all year, 18, 19, 20,000 all year, so to get the record attendance today is testament to the club, to the fan base and like I say if we can get that in the playoffs it'll be a tough place to come for anyone. It's outrageous, this club keeps surprising me and they keep backing us. We're not necessarily always the easiest side to love, but they love us. I said this in the week, the fans love us regardless of results. They've been loud and they've been proud all season and hopefully we've got three more games all together and yeah we're going to need that same noise, that same energy and that same spirit that they brought today. Again, we've all said it a million times, but thank you so much for the support, not just today but throughout the season. It's been incredible. I take me out after every single one of the fans were amazing today. I think they have been all season to be honest and we're probably going to need them in the next couple of games now, the push is over that line so yeah I look forward to seeing them back in the stadium and hopefully Wembley when we get there. A result today against statistically I suppose the best team in the league, is that a bit of a confidence boost going into a playoff run? Yeah of course, obviously we had a job to do against the best team in the league today and we managed to do it so we'll have a job to do against another top team in the league. It's at the All Sunday and we'll come out and give it our best shot. So yeah it gives us confidence and we're going to the playoffs hopeful and excited. Yeah definitely, I think we've shown at times this season we can match it with the best. We consider ourselves one of the best so as I say we've got a real good chance now in the playoffs to go and still achieve what we set out to at the start of the season. It should give us a good bit of momentum I think, it should give us a good bit of belief that we can get results because you know it's not always about winning the game you know we might end up going to Carlisle and leaving the point. You know it's about being solid and I think we were solid today and I think we limited them to very minimal opportunities and yeah I thought it was the managing of the occasion that was impressive. I thought you know we didn't really take many chances and that's okay like in terms of like taking risks and playing out from the back and stuff we knew that we didn't want to invite any pressure and that's the sort of same energy that we're going to have to carry on into this playoff run because you know as we all know it's due all down in the playoffs and yeah we're going to have to be on it. And lastly you're going to be giving Ryde's any stick you know last of the defenders. He almost got one didn't he? He nearly did. He might be saving this for Wembley or in the playoffs.


Welcome to my channel and welcome if you're new here. I have a video today that is highly requested. So many of you have been asking me how the heck do I transition over to clean eating? What are the steps I should take? How do I take baby steps and not majorly impact me financially? How do I even use up the foods I have on hand before I buy more whole clean foods? So I'm here today to share with you some tips, some recipe ideas and just some overall suggestions on what you can do to take those baby steps to transition over to a cleaner approach to WW. Now you guys know I am not 100% clean eating. I say I follow about a 90-10 approach to the clean eating. 90% of what I eat is real whole clean food and 10% are the things that maybe aren't like my built bars or maybe some crackers or something like that or the sweet treats that I really enjoy. Now they may have clean ingredients but they're not really considered clean food. So we're gonna talk a little bit about what is considered a clean food? What is the definition of that? And then I'm gonna share with you some tips and tricks on how to transition to a cleaner approach to the WW program.  There really isn't a definition of clean eating. Essentially what it is, is it's not a diet. It's kind of an approach to eating. So you focus on process or very minimally processed foods. You eat a lot of foods in their natural state. So if it's grown, if it swims, if it runs on land, it's considered clean eating. So you focus on healthy fruits and vegetables, meats, grains, that type of thing. You don't eat a lot of processed food. You don't eat any sugar-free, fat-free.  That's basically what clean eating is. It's an approach to the way that you eat food. It's not a lifestyle, it's not a diet, it's an approach and a way of eating. So the first tip that I have for you is focus on fruits and vegetables. That is the foundation, the key to clean eating or a clean approach to WW is eating a lot of fruits and vegetables. We went over the Clean 15 and the Dirty Dozen in a previous video, so I'll link that down below for you guys, but that's a guide on what fruits and vegetables are suggested that you purchase organic versus conventional or non-organic. Now I purchase most of my fruits and vegetables organic. That's just my personal decision, but I absolutely always purchase the Dirty Dozen organic without hesitation. So really focus on fruits and vegetables, whether you choose to go the organic route or not, is of course your personal decision, but the foundation of clean eating is lots of fruits and veggies, at least one to two servings per meal. What if you don't like to cut up fruits and vegetables?  Certainly buy them pre-cut, pre-washed. You can buy onions, bell peppers, fruit that's already pre-cut, that's a great option. Now of course it's going to cost you a little bit more money than doing the manual labor yourself, but it's definitely a huge time saver and absolutely acceptable to buy pre-cut fruits and vegetables. Frozen fruits and vegetables are another fantastic option. They're generally picked at their peak of freshness and when they are frozen, they retain the nutritional benefits of a fresh fruit or vegetable. And you can have these on hand all the time, whether those fruits and veggies are in season or not. It's always good to try and avoid canned produce, such as canned vegetables. A lot of times there's added sugar, salt and preservatives. Just be really careful, watch your ingredient label and if you can, make sure that you're buying the organic canned produce that's in a BPA free can. So you're not getting the chemicals found in BPA cans. My number two suggestion is incorporate whole grains into your diet. This does not mean white grains.  These are whole grains, preferably sprouted grains. You guys know that I love the Trader Joe's sprouted sourdough bread. I love the Ezekiel bread in English muffins. This is your best option for whole grains because they're sprouted. They're generally found in the freezer section of your grocery store, not in your bread aisle. But if you're not into sprouted grains or maybe you can't access those in your local area, make sure that what you are buying is whole grain, not processed white ingredients. So essentially eliminate white bread, white pasta, flour and rice from your diet and just replace those with a whole grain option. So brown rice or whole wheat bread or whole grain pasta. That's a simple switch that you can make and you're getting a lot more nutrients and it's going to keep you full longer because it has added fiber. Some other great sources of whole grains are barley, quinoa, amaranth and oats. Make sure whatever oats you're buying are definitely organic because they're heavily sprayed with glycosate, which is the active ingredient in Roundup. No thanks. Opt for 100% whole wheat bagels, breads and other baked goods. Again, you're just getting more nutritional value. They're full of fiber so they're gonna keep you satisfied and much fuller for much longer. Number three is add lean protein to your diet. Make sure you're getting two to three servings of protein every day and if at all possible, make sure you're adding a protein to every meal. So for example, if you're having a snack, some great options, some things that I absolutely love is I'll take a brown rice cake and top it with some nut butter and maybe some raisins and I have that salty sweet snack. I also love cottage cheese, full fat, delicious cottage cheese and I dip a great whole grain cracker like Mary's Gone crackers or simple mills into that. So I'm getting that crunchy but I'm also getting that protein out of the cottage cheese. Cheese sticks wrapped with lunch meat are great options. Just make sure that you're watching your lunch meat. Make sure it's organic and there's nothing in it except for meat and maybe a little bit of salt. So some options for your meals to get in that protein. Maybe with breakfast, serve it with some Greek yogurt. Greek yogurt has a lot of protein for yogurt.  Maybe with lunch, you break out a can of tuna and you make it into a sandwich or top your salad with it and dinner, you can always add some lean protein like a lean ground beef or a lean breast of chicken and there you have it. Two to three servings of protein and we haven't even gotten into snacks. That's just protein with your main meals.  You can even have a lean cut of steak or red meat, pork and of course lean cuts of ground beef are great ways to get in your protein. Some great non-meat options for protein, tofu, tempa, nuts and seeds, those are some great options to get in your protein that aren't meats, especially beans. Beans are full of fiber and protein and a super well-rounded source that isn't meat. Number four is super important and this is to include healthy fats but in moderation. Fat and protein and fiber keep us full. All of these processed carbs and junk that we're eating, the sugar-free fat free, it's not going to keep us full. It's healthy fats and lean cuts of meat that help keep us full. So make sure that you're incorporating some healthy fats throughout your day. You guys know I love avocado oil, olive oil, any expeller pressed other oil is an option. My top favorites of course are avocado oil, olive oil and coconut oil. Try to limit your healthy oils to no more than three servings per day and again some great options are your oils that we mentioned, nuts and seeds and nut butter are also great options of healthy fats and of course the star of the show, avocado. And avocado believe it or not is not too bad in smart points. I tend to eat a lot of avocado, it keeps you full and it's an excellent source of healthy fat. Number five is drink water as your main source of liquid. We all know how many benefits water has for our body. It also helps keep us full and satisfied.  So add water to your diet. You can jazz it up with things such as lemon in line. You can infuse water with fruits, cucumbers. It makes your water taste really good. It's all natural. So you're not putting in any water enhancers that have artificial flavors or ingredients. Some of those water enhancers you gotta be really, really careful of. I generally just have my water with lemon. You guys know I love Meyer lemon, lemon slimes in my water. You can put oranges and again even cucumbers and you have a really delicious, clean, healthy version of water and it helps you drink a little bit more throughout the day. Now the rule of thumb or maybe you've heard of this is to drink half of your body weight in water per day. I think that's a great goal to shoot for.  You will never see me without water. Whether it's in a water bottle, even a to go type of water bottle that you buy at the grocery store, the gas station. I have water with me everywhere. I even have a bottle of water on my nightstand at all times. That way, no matter what you're doing, subconsciously, not subconsciously, you can make sure that you're drinking your water. Again, by adding those lemons, those limes, it really helps you drink it a little bit more, adds a little bit of flavor. For me, makes it much more enjoyable. You can even include things such as coffee or tea or sparkling beverages to help get your fluid intake throughout the day. Be really careful with sparkling water. Make sure that you're choosing one that does not have natural flavors. Natural flavors are artificial flavors. The only one that I have found on the market is Spindrift. You can pick this up at your local grocery store, Trader Joe's and Costco has the big box for a really, really affordable price. But any type of liquid that doesn't have calories or artificial ingredients in it is a great option to help get your daily intake of fluid. Now let's get into what habits can you form other than the basics to transition over to clean eating. Number one with lights and stars around it is learn to read your ingredient labels. This is where a clean eating, clean approach to WW begins and this is in your nutritional label. When you flip over an item that you're purchasing, you wanna be able to pronounce first of all the ingredients in the item that you're eating.  Some of those items are any of your hydrogenated oils, your palm oil, sunflowers, soybean. You wanna steer clear of those. Even canola oil and vegetable oil. I did an entire video where I walked through oils. I'll link that down below for you guys. Also be careful what non-stick cooking sprays you're buying. Make sure that you're buying ones that are not using a propellant. So some great options are the chosen foods, avocado oil, non-stick cooking spray as well as Trader Joe's has an olive oil spray that is not propellant based. You don't wanna put propellants in your body so make sure you're choosing a non-propellant cooking oil. Some other things to watch for are xanthan gum, lecitin and again just ingredients that you can't pronounce. And the number one ingredient to avoid is natural flavors. We talked about this, natural flavors are artificial flavors. Basically these flavors are derived from something natural but chemically processed which makes them artificial. So for example, it may be derived from a vanilla bean but the actual natural flavor of vanilla in your yogurt or your almond milk is all chemical based and artificial. So steer clear of natural flavors. I want to caveat this with it's okay not to be perfect 100% of the time. There are some of my favorite foods that don't have the best ingredients such as Bilt Bar. I limit myself to Bilt Bar maybe once or twice a week or maybe a few times a month instead of having it be something I eat every single day. Maybe I want some cake or a cookie from my local bakery. Everything in moderation. Just make sure that 99% of what you're putting into your body is clean whole foods and that other 1% can be those foods that you don't love. So for me that's 90, 10. 90% of what I eat is clean whole food. 10% of what I eat may fall in the not clean category but again for me to be happy and live my life and enjoy some of the things that I really truly love they have to fall in that 10%. That's how I choose to work clean eating and my clean approach to WW. So on that nutrition label, watch for things with added sugar and salt. You want to avoid those things. You want your ingredient label to be very short, maybe less than five ingredients preferably and all ingredients you can pronounce and you want to not see a lot of added sugars. So when you look at an ingredient label you're going to see where it says sugars or total sugars and then below that you're going to see where it says added sugar. You wanna see added sugar as zero or very minimal. That means that they're adding sugar into your food that isn't naturally derived. So let's talk for example about coconut water. Now if you flip over the back of coconut water you are going to see that it has sugar but that sugar is naturally derived. You wanna make sure that your coconut water has zero added sugar. It already has sugar in it from the coconut itself. So that's kind of a rule of thumb is make sure there's no added sugar or salt. You also want to watch for added fat especially saturated fat. We know that that's taken into a smart points value on WW anyways.   So how much fat, salt, sugar should you be consuming in a day? The rule of thumb is no more than 30% of your total calories should come from fat. So for example if you eat 1500 calories a day no more than 450 calories should be derived from fat. That's the common rule of thumb. So you can use a macro calculator or a calorie counting app in addition to WW to track your macros. I don't do that because I have a pretty good sense of what I'm eating throughout the day and if I do plug that into like a macro calculator it comes out at about 30% fat. It's also best to limit your sodium intake to about 1500 milligrams a day. So that's where you have to really watch canned foods and foods with a lot of sodium soups, that type of thing. Try to stick to 1500 grams a day or less. And as far as sugar goes women should have no more than six teaspoons of added sugar per day and men should have no more than eight teaspoons of added sugar per day. Now my next tip is a big, big one as well to transition over to a cleaner approach to WW and that is to choose whole foods over processed foods. 90% of the foods that you're consuming every day should be whole real food and 10% or less should be processed food. Processed really in any way. Processed foods generally have fewer nutrients than whole foods and they usually have a lot of added things added coloring, added fat, salt and sugar. So what if you love processed foods? What if you are a processed food eater? Find alternatives to those processed foods. I wanna share just three quick alternatives for you. So if you are somebody that loves granola bars or maybe for breakfast you tend to have a granola bar, how about having a bowl of steel cut oats with some fruit nuts added? That's gonna give you that granola bar vibe but is going to be a whole food versus a processed food. If you're a fan of beef jerky, make sure that the jerky that you're choosing doesn't have anything added, added salt, added fat, added sugar. And what about fruit? What if you love fruit rollups, fruit snacks, a healthier alternative to that would be dried fruit. I count dried fruit as their points as you know but if I were to eat a fruit rollup, they have added sugar and are processed so they would definitely be smart points. So just make healthier options to your processed foods. My next tip is shop the outer perimeter of the grocery store. This is where you're generally going to find all of your real whole food. This is where your produce is, your fruits, your veggies, your dairies, most of your whole real clean food is the perimeter of the grocery store. Avoid those inner aisles unless you're specifically looking for things such as canned beans or vegetables or something that you have to enter the middle aisles for but the best rule of thumb is shop the perimeter. That's where your clean whole food is.  Next up is cook from home. There's no better way to control what is going into our food as far as ingredients go. Added salt, sugar and fat is to cook it at home. I know that sometimes finding recipes is hard. What if you find a family friendly recipe? How the heck do you turn it into a point friendly recipe? I'm here to help you. I have a website, I'll put that here on the screen for you where I put all of my recipes that I share in my videos, all of the ingredients, how to prepare them, the points, everything on my website. Also head over to my Facebook group, join us there. I do offer a meal plan service where I put together 20 dinner recipes for breakfast, for lunches and for snacks. I break them down into points and calories, give you substitutions to make them a little bit more point friendly and my recipes have whole real clean food. So find a resource where you can gain inspiration and recipes from. This is going to help you cook at home more and therefore you're controlling what's going in your food, the calories, the smart points, and overall you're gonna end up saving money versus going out to eat. So what if you're out to eat? How do you maintain a clean eating approach? It's very simple. You simply ask for substitutions when you're out to eat. Most restaurants will very, very easily substitute some of the high fat, high calorie food for you in their recipe. You can take things out, you can add things in, just ask your server or your restaurant for the substitutions that you need to maintain your clean approach to WW. Some easy ways to do that is asked for an oil-based salad dressing over a creamy dressing. Do oil and vinegar, see if they have a vinaigrette. That's a great way to save on fat, calories, you name it, and it's a much cleaner approach if you just add some oil and some vinaigrette and maybe some salt and pepper to your salad. Also, try requesting a lettuce wrap on your burger or your sandwich instead of a bun. Again, a great way to save calories and get rid of all of the processing of that bun and just eat it wrapped in lettuce. I promise you guys, it's delicious and chances are you're not even going to miss the bun. Choose grilled options over fried options. That's an easy way to have a clean approach on WW when you're eating out. You can even ask them not to grill in any type of oil. And last but certainly not least, when you're picking up your favorite coffee beverage, it's best to have your coffee plain, unsweetened, unflavored, but if you have to add something to your coffee, your best options are going to be choosing heavy whipping cream or full fat half and half, or you can even add in some sweeteners that are clean like whole earth or monk fruit if you need that little bit of sweetener. Avoid those sugar-free syrups, avoid regular sugar syrups, and avoid all of those really heavily processed ingredients that a lot of coffee shops have. Just stick with plain coffee or choose a clean item to add to your coffee for creaminess or sweetness. And lastly, I wanna share with you just some easy recipe ideas that you can take from process to more of a clean approach to the WW program. Very, very simple things that you can do to start clean eating, baby steps. Remember, we're taking baby steps. So these recipes are simple, low amount of ingredients, things you should have on hand or easily have access to at your local market. First is make an egg and veggie scramble for breakfast. Not only is this a great way to get in protein through the eggs, it's a great way to get in some veggies and a great way to add in some healthy oils. Cook your veggies in a teaspoon of avocado or olive oil. It's one smart point and it's a great way to get in that little dose of healthy oils. Scramble all that up. You can even top that with some cheese for some added fat and protein and it's a great way to be satisfied and super, super easy to put together. You can literally throw whatever veggies you have in your fridge into your scramble. Also, choose whole or dried fruits as snacks or desserts instead of your processed snacks or desserts. Have some dried fruit or some whole fruit or maybe add some whole fruit to some Greek yogurt or add some dried fruit to maybe a smoothie bowl. Focus on your sweetness coming from nature, from fruits whether they be dried or whole fresh fruits. Apples, have apple with some mixed nut butter. Oranges, bananas, papayas, one of my favorite things drizzle a little bit of fresh lime juice over a papaya and it's absolutely delicious. Blueberries, raspberries, blackberries, watermelon, honeydew melon, any type of fresh fruit. Focus on that for your desserts and for that little bit of sweetness when you're craving something sweet throughout the day. How about trying a veggie sandwich? Take a couple of slices of your favorite clean eating bread, maybe some sprouted bread from Trader Joe's or Ezekiel bread. Load it with vegetables and try using hummus for a condiment or avocado in place of processed condiments. You can even use chosen foods avocado mayo. If you have to have mayo on your sandwich that's a great option. But try having just a veggie sandwich. It's going to save you a ton of calories and points and it's also going to really elevate your veggie game for that day. Now if you wanted to add a little bit of protein to that veggie sandwich without adding meat add a slice of cheese. That's going to give you a little pump of protein and going to add that extra flavor component. So a veggie sandwich can be absolutely delicious. Toss up a salad for lunch or dinner. Avoid frozen meals or pastas or potatoes and throw together a salad. This is one of my favorite things to do. I love salads. I love putting even warm ingredients like roasted vegetables on there. You can pop open a can of tuna or salmon. You can put some chicken breast on there. You can even put some bacon on there to give it the protein. So not only are you getting protein, tons of vegetables, you can add cheese for that little bit of protein. Throw on some avocado or some nuts or seeds for some extra healthy fats and top it with a clean eating dressing. Speaking of dressings, I will be doing a video all about clean eating dressings and share with you some really easy recipes for clean dressings. But in the meantime, you could do your avocado, oil and vinegar and a little salt and pepper. You can also do oil, balsamic vinegar and mustard, mix that together. It's delicious. And Trader Joe's has an excellent green goddess clean eating. You can have like eight million tablespoons for one smart point of this dressing. Great options for you. There's also some great primal kitchen and tesame dressings out there as well. But stay tuned for the dressing video, but definitely adding lots of good proteins and healthy fats to salads is a great way to get in all those veggies, keep you satiated and full throughout the day. You can also make a stir fry with some brown rice and some chicken or lean protein and veggies. It's a great way to get in whole grains, protein, veggies and healthy fats because you can fry that up in some healthy oil and it's super filling, super low smart points. Most of stir fry ingredients are zero points on the blue and purple plant and super low points on the green plant. So having a stir fry is always a great option. You can even add some whole grain noodles to that instead of rice if you want. You can even take the rice out and put in cauliflower rice or just stir fry up some of your favorite vegetables and lean protein. Top it with some coconut aminos or some light soy sauce. Really a ton of options when it comes to stir fry and again, super low points and a great way to pack in those veggies, lean proteins and whole grains. And the last thing I wanna talk about is baby steps and using up what you have on hand.  Use those up, use them sparingly, but use them up. Then when you're out of what you have on hand, that's when you can start incorporating some less processed, clean whole foods in placement of those processed, sugar-free, fat-free foods. But certainly use up what you have on hand and if those items are still in their whole form, so maybe whole packages of pasta or rice, errone or whole cans of vegetables or fruits that maybe have added sugar or added salt, you can always donate those to a friend in need or your local food bank if you don't wanna consume them yourselves. But anything that you have on hand, you should either donate or consume before you're picking up those new clean eating foods. Also, you can eat clean on a budget. I did a video all about clean eating on a budget. I'll link that down below for you guys. You're gonna get some other great tips and tricks about clean eating in that video, but how to start clean eating is very, very simple. Out with the processed foods, in with the whole real food. That's really all you have to remember. Eat as much whole real clean food as you can and minimal processed foods, simple as that. Take those baby steps. Of course, ask your questions down in the comments. Do your own research. See what is clean eating that's accessible to you in your area. Try to choose organic fruits and vegetables, grass-fed meat, pasture-raised organic eggs. Those are the best of the best, but if you have to pick regular eggs or regular ground beef, that is completely fine. Do whatever your budget allows and whatever your preference is. That's the beauty of WW is we can work this program however it fits into our life. So definitely do what works for you but just choose whole real food in place of processed foods. And voila, you have a clean approach to WW. I hope you enjoyed today's how to start clean eating video. I gave you tons of tips and tricks, even some recipe ideas. It's very, very simple. Just focus on whole foods and not on processed foods and you can easily baby step your way into clean eating. If you're new to my channel, make sure you're checking out all those videos down in the description box. My website is there as well as the link to head on over and join my Facebook group and the links to all of my favorite things and discounts that I can give you on my favorite WW and clean eating food, supplies, kitchen gadgets, you name it. Make sure you're subscribed and your bell notification is turned on so you don't miss a single video. We do all things WW, cleaning around here so you don't wanna miss a single video. Give this one a thumbs up if you can take away some great clean eating and how to start tips and tricks and leave your comments down below. I wanna hear if you have any other tips and tricks to how to begin clean eating that we could benefit from and what you thought of today's video. If you made it all the way through today's video because it's gonna be a long one, I'm sure. Go ahead and leave a clean eating staple, the avocado in the comment section and I'll know that you made it all the way through today's video. Thank you so much for watching. I hope I helped you start your clean eating approach or maybe get a little bit more into the clean eating approach on WW and I'll see you next time. Bye guys.


It is really frustrating if your after effect files get crashed or damaged after working for hours on it. Also, sometimes you get these errors saying file is damaged or could not read from the source. But now you can recover these corrupted files using advanced disk recovery. So let me tell you what you need to do. Step 1. Download advanced disk recovery on your computer from the link mentioned in the description. Now after installing your software, select the area to be scanned. For the after effects file, scan the drive where your file is located. Click start scan now. Step 3. You can go for a quick scan or deep scan but we highly recommend you to try deep scan. Click scan now. Step 4. Once the scanning results are done, locate the folder having your after effects file. Now select it and click recover to recover the file. Step 5. Choose the folder where you want to save the recovered file. Now open your recovered project file and start working from where you left. And that's it. We hope that your corrupted file is already back in your after effect. So don't forget to like the video. If it saves your time, share it with your friends and subscribe to our channel for more videos like this.


As developers, we care about the experiences that we deliver on the web. We've put a lot of time and effort into our current projects, and building a progressive web app doesn't necessarily mean that we need to start from scratch. We need insight into areas for improvement and tactical fixes that could be applied to our existing code bases. I'm Pete, a developer advocate on the web team at Google. I want to show you how you can use the new audit features in Chrome DevTools to improve your apps and take the first steps towards transforming them into great progressive web apps. Our starting point is a web app that uses the iFixit API to access repair guides. The initial implementation is a single-page app that uses client-side rendering. While this project uses React, the concepts that we're going to talk about apply to any framework or vanilla JavaScript. In fact, I'm not much of a React expert myself. If you want to see the code used in this video, you can grab it from the link in the description. Let's take a look at the initial experience in Chrome. Alright, that looks about what I'd expect. Firefox? Alright, looks good. And finally, Safari. I'm going to do something a little different here, an intentionally disabled JavaScript to see what happens when there's no JavaScript. There's no content. That makes sense because our app is currently rendered on the client, so if JavaScript is disabled, we don't get any content. So now that we have a feel for what the app does, let's try and figure out how we can improve the current implementation. We're going to use the new audit panel in Chrome DevTools, formerly called Lighthouse, which will run our app through a series of tests covering important areas for progressive web apps. The same tests are also available as a command line tool or a node module that you can add as part of your integration tests. We'll run it now to establish a baseline, and it'll give us an idea of what's working well and what we can improve. Let's see it in action. I'll pop over to the audit panel and start my tests. The audit reloads the page several times, capturing traces on each load so it can analyze how long each load took, when it became interactive, what happens when there's no network, and so forth. It usually takes about 60 seconds to test my app served for my local device. While Lighthouse will identify areas for improvement, it's not the end destination. You shouldn't spend all your time trying to get a perfect score. Ultimately, the experience that your web app provides to your users is what matters the most. In addition to running Lighthouse, you should try your web app across other browsers, other devices, OSs, and network conditions as part of your normal testing and release process. With that caveat out of the way, let's dig in and look at the results. Well, I told you earlier not to necessarily focus on the numbers. Looking at our scores, we've got one red and three green. There's a lot I can do to improve my progressive web app score, and I think I can get the other numbers up too. My goal is to make sure that all of the scores are green, and I'm going to aim for a score of 90 or better. There are a lot of failed audits here, which explains our low score. There's no service worker, and it doesn't work when offline. There's no content when JavaScript is disabled. And we haven't done anything to make the app work well on the device, like adding a manifest and setting the meta theme color. We did have four test paths. Well, really only three. Since we're running on local host, the user's HTTPS is a freebie. The page loader is fast on 3G. We've set the correct meta viewport and sized everything correctly to fit. The results also include some recommendations on manual tests that we should run, things that it's not able to verify itself. In terms of performance, it's good, but I think we can do better. The big thing I'm seeing here is that our first meaningful paint happens at 3,700 milliseconds, and our speed index is almost 4,500. By the way, if you're not familiar with some of these terms, you can click on the test results for an explanation of what they mean and how you can make them better. In opportunities, it gives us a few suggestions on things that we could do to improve our performance, like enabling text compression, reducing some of our render blocking styles, and dealing with some of the off-screen images. We can also check our critical request chain size. In this case, it's only three. We're probably okay. I could hyper-optimize this, but there are more important things to deal with. We've done well on our accessibility checks, and there are a few things here that we could change, but again, since it's already over 90, I'm going to call it good. We're doing well on our best practices. Again, it's green. We could try and get these numbers up, but our priorities should be on the other scores that have more room for improvement. Let's look into server-side rendering. Server-side rendering means that the browser gets a fully populated and functional page in the initial HTTP response, rather than having to rely on multiple requests to get the content on-screen. Equally important, it means that our web app will work on browsers that don't fully support JavaScript or when it's been disabled. And if we accidentally ship some bad code, it won't completely break our experience. Not every web app will be able to run with full fidelity with JavaScript disabled, but in our case, this should be fine. It's fairly straightforward to add server-side rendering to our React application using universal JavaScript shared between the client and the server. I'll use Express, a node-based web server which plays nicely with the React router. While we're talking about React, other frameworks like Angular, Ember, and others have their own solution for server-side rendering. First, I'll add a serve task to my gulp file that starts the Express server. Then, create the server using Express, React, and a few other components that I'll need for the server. And I need to update my index file to import the React content. So now that we have the server-side rendering in place, let's try it out in Chrome and Safari to see if it had the desired effect. I don't expect anything to change here. Chrome shows the server-rendered version, and it looks exactly the same as it did before. And how about Safari? Remember, JavaScript is disabled here. This time, it works because the content is rendered on the server and JavaScript isn't required. Let's see how adding server-side rendering affects our score. I'll open DevTools and start the audit. This takes about 60 seconds. So with a little bit of video magic, we're done. Adding server-side rendering to our app affected both our progressive web app score and our performance score. Our progressive web app score jumped from 36 to 45 and our performance score went from 79 to 91. Since we only added server-side rendering, I wouldn't expect much to have changed here. But still, we have a lot of failed audits, but the key thing is we now have content when JavaScript isn't available. Let's look at why we got that jump in performance. The biggest thing that changed is our time-to-first meaningful paint dropped to 860 milliseconds and the speed index dropped from almost 4,500 to 2,000. Our opportunities to improve performance have also now changed. It looks like we could save some time if we used lazy loading to postpone some of the off-screen images. We'll save that for a rainy day. Let's add a service worker to make it work instantly and reliably, even when the network isn't. First, an important reminder. We need to treat service workers as a progressive enhancement. Not all browsers support service workers yet, so we don't want to degrade the experience there. And even on browsers that do support service workers, the very first time you visit a page, they won't have the service worker installed yet. We're going to adopt the app shell plus dynamic content model, which works really well with single-page apps. The shell, our HTML, JavaScript, and CSS is loaded directly from the cache on the local device, bypassing the network. Taking the network out of the critical path is the surest way to get reliable, fast performance. We can then use runtime caching to handle requests for our dynamic content from the iFixit API. Under the hood, I'm using a tool called SW Precache, which will generate the service worker and implement the caching strategies for me. SW Precache is an early version of Workbox.js. It doesn't have all the flexibility and power that Workbox has, but it'll get the job done for today. First, we need to import SW Precache into our gulp build script. Then create a new gulp task that will generate the service worker to cache our files. And finally, we need to register the service worker. Now that we have the service worker in place, let's run the audit again and confirm that it had the intended effect. A little bit more video magic and sweet. By adding the service worker precaches our content, our progressive web app score went up by almost 20 points from 45 to 64. We had a 5-point jump in our performance score as well. We've improved the reliability of our app by adding a service worker. Our app will now respond instantly and reliably no matter what network conditions exist. Adding a service worker also helped to improve our perceptual speed index from just over 2,000 down to 1289. After you've added a service worker, it's always a good idea to pop over to the network panel and take a look at all of the network requests to ensure that your service worker is handling all of the requests that it's supposed to. Alright, that looks good. And I love those super short response times. While we're in DevTools, let's take a detour to another panel that's super important, the application panel. This is the central location for debugging everything related to your service worker. We can confirm that the new service worker is running without any errors. Here, we can force it to update, simulate an incoming push message, simulate a sync event, and unregister it. We can also use the various checkboxes at the top of the page to automate common debugging tasks. The offline checkbox lets us simulate network failures so we can confirm how our service worker behaves when there's no network. Update on reload ensures that when we make changes to our service worker during development, refreshing the page will always put the new code in effect right away. And finally, bypass for network skips the service worker's fetch handler, which disables the cache and forces all network requests to go straight to the network. Alright, let's address the missing application metadata. This metadata controls how your web app looks and behaves when it's been added to the home screen. Remember that manifest that we talked about in a previous video? Well, we need one of those. But we also want to provide a great experience on Safari for iOS. To ensure that we provide the largest range of browsers, we'll need to add the metadata using the web app manifest and the equivalent meta tags. Let's take a look. You can see that we've added a 512 by 512 pixel icon. If you're only going to add one size, make sure it's at least 512 by 512. Here's the manifest that we talked about earlier. We've added icons using the link tags to give Safari the information that it needs. We've added a link tag that points to the manifest, set the theme color, and added a meta, Apple, mobile, web app capable true to tell Safari on iOS that it can start in full screen. Let's test the home screen bookmark behavior on iOS Safari using the iOS emulator. Yeah, that looks good. So now that we have a service worker, a manifest, and everything in place, let's run the audit again and confirm that it had the intended effect. All right. With those few changes, our progressive web app score is up to 91 and our best practices score is up to. At this point, all of my scores are green and above 90. I'm happy. The only outstanding issue is that we're missing a redirect from HTTP to HTTPS. Since we're running on local hosts, we can safely ignore that one for now. Our performance still looks great. The time to first meaningful paint is under one second. Time to interactive is about three seconds and the perceptual speed index is just barely over the target of 1250. All of the accessibility checks look good. We're following all of the best practices, except for using HTTP to since this is running on my local dev machine. I'm not too worried about it right now. I can deploy this to a server with HTTP to later. Let's take another look at the application panel and dev tools in the manifest tab. We can see that the manifest is properly linked and we can see the app name, start URL, colors, and icons. Switching to the service worker tab, we can see that the service worker is up and running without any errors. And in the cache tab, we can dive in and see what's been cached by our service worker. As developers, our journey is never over. New features like constructable response streams present all kinds of new opportunities. I hope you're excited about the new audit panel and dev tools. Remember, the goal is to radically improve the user experience of your app and this is just one tool that you can use to do that. You can find the slides for this video linked in the description below. If you're watching this on a computer right now, why not try running the audit on this page to see how it does? Up next, we'll dive into how you can use AMP to create fast first load experiences.


2012 saw Ontario pharmacists granted immunisation privileges for influenza vaccines, and this study explored their experiences and practices, revealing for main themes, expanded scope of practice, professional satisfaction, knowledge and attitudes regarding pain and fear, and practices regarding pain and fear management. Pharmacists reported satisfaction in their new role despite increased workload, with fear being more important than pain and vaccinating children challenging. The study suggests that more research is needed to examine the impact on workload and pharmacist perceptions of injection-related pain and fear. This article was authored by Sandra Gerges, Elizabeth Peter, Susan K. Bowles, and others.