Episode 016: No More Excuses!

Common excuses:
1. It's harder for me than others
2. I have too far to go
3. My metabolism is slow
4. I'm too busy
5. I don't know how to get started

How to start today!
1. Subscribe to this podcast :)
2. Buy a scale - https://amzn.to/3cMhOZM
3. Download a calorie counting app like My Fitness Pal
4. Go do it!

Episode 015: Where Does Exercise Fit In?

• Food First
• Stamina Second
• Thunder Third

Episode 014: Andrea Huff on Intermittent Fasting

Connect with Andrea at https://www.instagram.com/gunpowderandsweat

Episode 013: How to set weight loss goals & actually hit them

**Challenge yourself... But be realistic

**Start short term... But know there is a long term

Share your weight loss goals with the EWL community and Daniel!

Email: [email protected]

EWL Instagram: http://instagram.com/ewlpodcast

EWL Facebook page: https://www.facebook.com/ewlpod

Daniel's Instagram: http://instagram.com/danielkinglive

Daniel's Facebook page: https://www.facebook.com/danielkinglive

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Leave a review on Spotify: https://open.spotify.com/show/2hfrBHx8flLOn1tVwexFjF?si=DhgoBLe_RQCJ6EJwhWQZ2A

Episode 012: Why I love Chipotle (and other fast casual healthy eating advice)

Fast Casual Restaurants and what you can eat without ruining your diet plans:

Chipotle - Avoid tortillas, sour cream, and cheese

Subway - Skip most sauces, choose meat carefully

Chick-fil-a - Grilled nuggets!!! Or lose the bun.

Burger Joints - (Last Resort) Take off the bun, avoid the cheese, don't use dip or most sauces

Episode 011: My Favorite Restaurant Meals (That won't blow your diet)

Sushi - Avoid the rice by getting sashimi

Mexican - skip chips and tortillas 

Asian/Ethnic - clear, broth-based soups

Watch out for sides!

Episode 010: Surprising Ways To Ruin Your Diet (And How To Avoid Them)

1. Sauces: cheesy, creamy, sugary

Hit or miss: salsa

Great: homemade salsa, homemade tomato sauce, spices

2. Condiments - mayonnaise, aioli, cheese

Hit or miss: ketchup and relish

Great: mustard

3. Dips - Mayo base, thick/sweet base

Hit or miss: bbq sauce (thinner is better)

Great: dry rub/seasoning, salt

4. Dressings - ranch/cream, heavy oil, sugar added

Hit or miss: Vinaigrettes, reduced fat

Great: make your own using much more vinegar and less oil or straight balsamic vinegar, use seasonings to flavor, citrus

Episode 009: Snacking without ruining your diet

1. Find things you like that won’t kill you
2. Control portions before you eat
3. Find things that either fill you fast or keep you full long

Some of my favorite snacks:

• Plain popcorn
• Reduced fat Cheez-it
• Reduced fat Wheat Thins
• Pretzels
• Halo top
• Veggie straws
• Vegetables
• Fruit
• Jerky
• Protein bars

Episode 008: 5 Ways to Maintain Mental Health During COVID-19

1. Be as normal as you can
2. Exercise / at least go outdoors
3. Use the Abnormal to your advantage
4. Create social engagement
5. Get help if you need it

Episode 007 - Eating Healthy When Eating Out

1. Avoid fried foods

2. Be careful with sauces, dips, and. dressings

3. Can you remove the bread or wrapper?

4. Ask what it is cooked in

5. Use caution with appetizers and side dishes

Good examples:

Salad with oil/vinegar dressings or a light balsamic on the side (watch the cheese!)

Grilled or roasted meats

Any seafood that is not friend