Are you tired of the endless cycle of dieting, losing weight, and then gaining it all back? In this eye-opening episode, we sit down with weight loss and nutrition expert Turo Virta to delve into the science of "Reverse Dieting"—a groundbreaking approach to weight maintenance that challenges conventional wisdom.

At the start, Turo lays down the foundation by explaining what reverse dieting is and how it helps maintain weight loss by gradually increasing calorie intake (0:00). He sheds light on why the traditional view of "dieting" might be counterproductive, and why adopting a scientific approach to weight management can lead to sustainable results (3:35).

We'll also explore how reverse dieting isn't just a way to avoid weight gain—it's also a strategy to optimize your metabolism and improve overall health (9:35). You'll learn about the pitfalls of low-calorie diets, why they often lead to a decrease in physical activity, and how reverse dieting can help break the vicious cycle of diet-induced low energy levels (14:10).

In the final segment, Turo emphasizes the need for a long-term perspective on weight loss and gives practical advice on how to determine your own sustainable calorie intake for weight loss and maintenance (19:30).

Whether you're stuck on a weight loss plateau, dealing with "yo-yo" dieting, or simply looking to maintain your current weight in a healthier way, this episode provides the insights you need to revolutionize your approach to weight management.

LINKS Metioned in Episode:

Want to get me your coach? Check my coaching options HERE

Podcast Episode:
How to get out of weightloss plateau & when to use Reverse Diet with Jordan Lips

EP 49/22 Eating more and losing weight - how Silvia raised her calories by 1000 and started to lose weight

EP 8/21 How to overcome weight loss plateau - Lukas lost 15 kg in 3 months while raising his calories almost 1000 calories

Registration For March 8-Week Challenge Is Open! Check it out and Join HERE . Use code SUMMER2024 at checkout to get exclusive discount. We start officially on March 11th.

In this episode Turo  takes a refreshing dive into the world of health with a unique spin - focusing not on subtracting but on adding. Discover how small, consistent changes can lead to monumental impacts on overall well-being and inadvertently on weight.

Starting with a heartwarming success story of Heidi, a group coaching client, Turo reveals the transformative power of awareness in food intake. A challenge to increase protein consumption led Heidi away from disordered eating patterns and naturally regulated her appetite.

I talked the significance of adding whole foods to our plate, especially proteins. Why aim for 100 grams a day? 

The episode progresses into a dynamic talk about intertwining physical activity into our lives. Walking, a simple yet effective movement, along with resistance training become the stars of this segment, showcasing their capability to counteract age-related muscle loss and boost overall vitality.

But there's more to health than just eating right and moving. Enter the fascinating world of sleep, hydration, and the rhythm of our body clock. Turo discusses the unforeseen implications of sleep deprivation on our appetite, the underestimated power of morning light, and creative strategies to ensure we stay hydrated.

Last but not the least I talk about stress management, the subtle ways alcohol sneaks into our health story, and the tremendous benefits of digital detox. It's a journey of embracing one positive habit at a time, ensuring each step is sustainable, enjoyable, and conducive to our holistic well-being.

Embark on this enlightening episode with Turo Virta, and let's start adding to our life for a healthier, more vibrant tomorrow.

If you found this Episode helpful, please leave a 5-Star rating in Apple Podcast HERE and/or in Spotify HERE

If you need help help with your personal story, check out Coaching Options HERE

Registration For March 8-Week Challenge Is Open! Check it out and Join HERE . Use code SUMMER2024 at checkout to get exclusive discount. We start officially on March 11th.

Hey there, fellow trackers! In this episode, I dive headfirst into the world of fat loss progress tracking and reveal the secrets of using smart metrics like a pro. Trust me, you don't want to miss out on this!

Join me as I spill the beans on the data you absolutely need to track. We'll talk about four key factors that'll make your progress tracking game strong. From getting real about weighing yourself to understanding the juicy details of body measurements, we'll uncover the truth and have a good laugh along the way.

But that's not all! I'll also share the ultimate guide on how to use your tracked data to conquer your goals. Let's face it, obsessing and perfectionism are two different beasts—I'll help you tame them both and set realistic fat loss goals that won't make you want to pull your hair out.

Oh, and get ready for some epic tips on how to utilize the scale like a boss and track your workouts what most people are missing. We'll also take a peek into the magical realm of body composition measurements. Spoiler alert: it's not just about how much you weigh!

Of course, we won't forget the essentials. We'll discuss tracking nutrition (yeah, what you eat matters!) and uncover the secret to achieving optimal progress through quality sleep. And hey, let's not overlook the importance of tracking our mental and emotional well-being. We're on a journey here, folks!

So, buckle up, grab your trackers, and get ready to revolutionize your progress tracking game with some witty banter and actionable tips. Tune in and let's track like a pro, together...well, just me, but you know what I mean!

If you need "hand holding" in your fitness journey apply for my 1-1 coaching HERE

Thank you for listening and especially for those who left 5-star rating in Apple or in Spotify as they are helping massively me to reach more people. 

Talk Soon,

Turo

Registration For March 8-Week Challenge Is Open! Check it out and Join HERE . Use code SUMMER2024 at checkout to get exclusive discount. We start officially on March 11th.

Teachers/ Parents/ Supervisors With today's story you will need
A paper or the board to have all of the letters
or
Blank paper for them to write with pencil/ crayons
(Some of the items you will need paper and crayons, but they are optional if not able to access them.)
Marshmello

Rice

Lobster

Bread

Pie

Frosting

Cake

Toast

Sauce

Apple

Pasta

Milkshake

Lasagna

Burger

Cheese

Cherry

Crust

Pizza pepperoni

Tomato 

Potato

Mashed potato

Bacon

Lettuce

Apricot

Tuna

Almond

Amazon.com: Stelanie Marshall: books, biography, latest update
Instagram -Pinkstar288 for more math and word problems

Quick, exactly what is “differentiation” in marketing? For that matter, what’s the greatest differentiation you’ve ever seen? Well, truly legitimate differentiation is exactly what you have put your faith in—faith in Christ and Him crucified! But like with virtually all successes in implementing differentiation, knockoffs to the true Gospel abound. Join Kevin as he takes a fascinating look at “capital D Differentiation” and its knockoffs. // Download this episode's Application & Action questions and PDF transcript at whitestone.org.

Plants need air, water and sunlight, but require sources of essential nutrients too. Fertile soil rich in organic matter provides nutrients to be sure, but fertilizer is typically needed to grow vigorous, healthy plants. Organic or not, slow release or fast acting, specialty products or versatile mainstays – we face a lot of options when choosing fertilizers. And that doesn’t even begin to cover when and how to use the fertilizer for the wide diversity of plants you’re growing. 

In this episode of Granite State Gardening, UNH Extension’s Emma Erler and Nate Bernitz are joined by Becky Sideman to share proven tips and solutions for using fertilizer to grow healthy and productive plants in the garden and landscape. The conversation brings up topics and questions bound to get gardeners of all experience levels thinking about fertilizing plants in the yard and garden in new ways. 

·         Featured Question: Should I use fertilizer spikes or a granular fertilizer for my trees and shrubs? 

·         Featured Plant: Bee Balm (Monarda fistulosa)

·         Closing Tip:   New Hampshire’s Turf Fertilizer Law

Resources:

·         Fertilizing vegetable gardens 

·         Fertilizing fruit trees

·         Fertilizing trees and shrubs

·         New Hampshire’s turf fertilizer law

·         Soil testing

·         Spring Webinar Series

UNH Cooperative Extension’s Vegetable & Fruit team, together with a group of undergraduate and graduate students at the University of New Hampshire, conduct research on vegetable and fruit crops. While the team does much of their work at theNH Agricultural Experiment Station in Durham, NH, they are located throughout NH and their research project topics are driven by the needs of NH growers. The team believes that using effective growing practices for our region (including new varieties, new crops, and season extension strategies) can help farmers diversify, improve yields, and improve crop quality. Many of their integrated research and extension projects focus on high-value specialty crop production systems and methods of extending the growing season (e.g. season extension). They offer an up-to-the-minute snapshot of what we're up to on Instagram at unh_sidemanlab.

Connect with us at @askunhextension on Facebook, Instagram and Twitter and subscribe to the monthly Granite State Gardening newsletter.

Email us questions, suggestions and feedback at gsg.pod@unh.edu

Transcript by Otter.ai

Soil amendments have the ability to transform soil health by adding organic matter, changing soil properties and ultimately improving plant growth. In this episode of Granite State Gardening, UNH Extension’s Emma Erler and Nate Bernitz are joined by New Hampshire Agricultural Experiment Station researcher Becky Sideman to share proven tips and solutions for using soil amendments to build and transform soil to support healthy and productive plants in the garden and landscape. The conversation brings up topics and questions bound to get gardeners of all experience levels thinking about amending soil in new ways. 

·         Featured Question: How to manage ground nesting bees and wasps

·         Featured Plant: Mountain Laurel (Kalmia latifolia)

·         Closing Tip: Determining when compost is finished

Resources

·         Purchasing top soil

·         Purchasing compost

·         Guidelines for using manure

·         Soil testing

·         Controlling wasps, bees and hornets around the home

·         Spring Webinar Series

Connect with us

• Connect with us at @askunhextension on Facebook, Instagram and Twitter and subscribe to the monthly Granite State Gardening newsletter.
• Email us questions, suggestions and feedback at gsg.pod@unh.edu

Happy Satiated Saturday! 

You have probably heard the saying food is medicine. 

Today, I wanted to dive a little deeper into how to integrate more quality nourishment without getting into the trap of then labeling foods as good or bad. 

In this week’s episode, we will explore a fun mental trick and food experiment to engage in that brings in more quality nutrition in a way that supports you in feeling how you desire to feel in your body. 

You can also read the transcript to this week’s episode here.

If you engage in this week’s experiment, email me at support@stephaniemara.com and let me know how it goes!

Special thanks to Bendsound for the intro music in this episode. www.bensound.com

Keep in touch with Stephanie Mara:

Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
My favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/discount/STEPHANIEMARA?rfsn=7433250.c99684
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl

Special thanks to Bendsound for the music in this episode. www.bensound.co...

Pastor Chris Jones preaches on Galatians 2:1-10.

When’s the right time for a church plant to add a worship service? Hosts Lee Stephenson and Danny Parmelee share what they’ve learned over the years, including what did and didn’t work and the best ways to announce the change to your church.

1:25 Danny says he was surprised that the launch team and the other people in his church didn’t share his excitement about adding another service.

4:05 Lee shares that the last two churches he planted started with two services.

5:35 Lee says when you hit 80 percent capacity in one service, it’s time to add a second service.

7:15 Danny talks about one of the biggest fears for a planter when adding a service: losing momentum.

9:00 Danny says it’s important to change the time of both services when adding a service so that everyone has to change.

11:00 Danny and Lee talk about how they let people in their church know they were adding a service. Danny says it’s important to give people time to process the news and explain why you’re doing it. Lee recommends sharing with key leaders before you announce the news to the congregation so that they become spokesmen for the change.

13:00 Lee says children’s ministry leaders need to be brought into the loop far in advance because they will be affected more than any other ministry of the church.

13:30 Four to six weeks before adding a new service, Lee encourages pastors to ask the congregation to volunteer to attend the new service. “Say ‘I need 50 of you right now to commit to going to the 9:30 service,’ and have them raise a hand.”

14:50 Danny warns about giving people “the leftovers” when adding a new service.

16:20 Lee shares how he gave people an incentive to come to the Saturday night service.

16:35 Danny discusses what he loves and hates about Saturday night services as a pastor.