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Summer Body Challenge : Low Carb Food
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May 13, 2024
10 Week Summer Body Challenge for Over 50s in collaboration with: Transatlantic Housewives of Youtube @Maria_crocker @tinastalktime @BusyBeeMaree Women over 50 motivating each other to lose weight, get fit and healthy and feel happier. I'm following a low carb diet lifestyle to help me lose weight and get my Type 2 Diabetes under control. Low Carb Bread Rolls: https://ketoroma.com/products/low-carb-rolls Low Carb Pizza Bases: https://ketoroma.com/products/low-carb-pizza-bases?_pos=2&_sid=da3e48fba&_ss=r Instagram: https://www.instagram.com/thegeordieg... Facebook: https://www.facebook.com/thegeordiegr... Blog: https://www.thegeordiegrandma.co.uk Email me: [email protected]
View Video Transcript
0:00
Hi everyone, it's Karen from the Georgie Grandmore, welcome back to my channel and welcome back to week three of the 10 week summer body challenge for over 50s
0:22
Although you can't join in if you're not over 50. If you don't know what it's all about, this is a collaboration with myself
0:30
at Busy B. Marie, at Tina's Talk Time and at Maria Crocker
0:35
And we go into the name of the Transatlantic Housewives of YouTube
0:39
And we've got together to do this 10-week collaboration to try and lose a bit of weight
0:45
get fit and healthy and hopefully happier. And in my case, to also try and get my type 2 diabetes under control
0:54
So this is week three and the focus is on water. week so I will be doing a little spot about drinking more water but as usual or as
1:05
I've done for the last two weeks I'll tell you how my week went we'll do the way in
1:10
towards the end so you can say if I've lost weight or put weight on I'll also tell
1:15
you a couple of meals that I've had this week that I've really enjoyed I've got
1:21
some low carb snacks to share with you well not literally share with you but to tell
1:26
you about and I'll also share you with you what I've learned
1:29
this week. So let's get into how my week's gone. Well again it was a bank holiday weekend
1:38
Again we went out for something to eat. Now this is something I need to work on because if I'm
1:45
going to go out for something to eat I need to find some places that are low carb friendly
1:52
or have something that at least I can kind of adapt to be low carb friendly. I should have said
1:59
I'm actually following the low carb slash keto diet. If you don't know what that is low carb
2:05
you have to stick to under 130 grams of carbohydrates. So you're basically not eating any bread
2:11
potatoes, rice or pasta. No chocolates and crisps. And if you're doing keto
2:18
you're usually under, you're definitely under 50 grams of carbohydrates a day and
2:23
probably under 30. I don't often go lower than 50, but I have been
2:29
around the 60-70 mark. So, yeah, so as I was saying, I need to find some way of being able to go out for a meal
2:39
to a restaurant and still kind of stick within the, you know, the thing that I'm following
2:46
So this weekend, that didn't happen, I'm afraid we ended up in Pizza Hut, which was probably
2:53
one of the worst restaurants I could have gone to. Warren fancied pizza he's also doing low carb so he shouldn't have wanted it either and when
3:05
we went to Pizza Hut and there's not a lot in Pizza Hut you can have that's not got carbs in
3:11
I did have a couple of balls of the salad, a couple of big balls of salad that I had Kohl Slough on
3:16
and now I think Kohl's slow is low carb but I'm not quite sure what they put in it
3:21
I had like lots of lettuce and cucumber, tomatoes, things like that but I did also
3:29
also have three slices of pizza. It was the Buffy lunch that we went to so you could just go
3:36
up and it was you know it's basically all you can eat but I did only have three slices. They didn't
3:42
have a lot of vegetarian options. They never have a fish option. I eat fish but I don't eat meat
3:50
So I had three slices. I had one slice that just had she was a margarita so just had cheese
3:55
and tomato on and two slices that had veg on. And the vegetarian options were really thick crust, which was not good
4:08
I ate the first slice, the thick crust, and then I thought, I'm actually just going to cut the cheese and the topping off the crust and eat that
4:16
So that's what I ended up doing. But you know, when you're paying £20 for to eat out, you want something more than the topping of a pizza
4:24
So that was a big fat fail this weekend, not good at all
4:28
And to be honest, eating carbs makes me feel so bloated. And I have been, you know, it's been getting less the bloating feeling and I've been feeling good about it
4:39
So eating the pizza was a really bad option for me. I also made the mistake of buying a big bag of salted peanuts
4:47
Now, salted pine nuts are low in carb. You know, they're a good source of protein, especially for someone who doesn't eat meat
4:54
but the mistake I made was buying the big bag because I was taking some out and putting it into a bowl
5:03
like a little bowl you know which wasn't very much it was you know less than a handful
5:07
and that should have been enough but once you start eating salted peanuts
5:13
you can't stop so I ate nearly three stone of salted peanuts
5:17
over the weekend I'm probably exaggerating a little bit with three stone
5:21
but I did eat most of that big bag I have to say So I'm going to have to stop buying big bags of salted peanuts and we'll get on to nuts a bit later
5:31
I also, we took the kids out on Sunday. We went to a, it was a local railway museum that had like lots of craft activities and stuff on for the kids that weekend, which the kids really enjoyed
5:45
But again, we made the mistake of not taking our own pack lunch and the place did have tables where you could eat your own pack lunch
5:52
So I should have done that. much easier to control if you take your own
5:56
But I ended up having a sandwich which of course is bread
6:00
I had a I think it was a cheese savoury sandwich which I think it maybe has had about 30 grams of carbs in
6:10
I didn't look at the ingredient I didn't look at the nutrition on the packet
6:14
but I'm thinking around that so not a lot but again it's bread and I'm trying not to eat bread
6:21
So that was the ingredients. So that was a fail. I also had, I work in a hospital in the office
6:29
and there's always a box of chocolates in our office. And to be fair, I've been there 12 weeks
6:37
and I think I've had maybe three chocolates out of the box
6:41
and all the time I've been there. But for some reason this week, I really crave the chocolate
6:48
It was a big box of heroes, so they're just like mini chocolate
6:52
but I've had three this week and that's a slippery slope so I need to knock that on the head
6:58
and I did notice when I've been coming in from work I've been taking my blood sugar
7:03
and I think I've told you before if you haven't eaten for two hours it should be between
7:08
four and seven you know when you don't have diabetes and between seven and ten after you've
7:13
had a meal and that's that's the aim when you're type two diabetic to get within that range
7:19
and I've been taking it over the past couple of weeks and it's been around the 6.5 mark but I've noticed the two
7:28
days where I had the chocolates it's gone up to 7.6 now I don't know whether
7:33
that's just the chocolate but it would be a bit of a coincidence that if it
7:37
wasn't so I'm going to have to knock the chocolates on the head I'm going to have
7:41
to be strong and not eat the chocolates when I'm at work so it hasn't been a
7:45
completely disastrous week but it hasn't been the best week and I've found
7:50
that I haven't been writing everything down like I was the first week
7:54
I slackened off a little bit the second week and I didn't write anything down this week
7:58
So I need to get back to that. I'm getting a little bit complacent with it
8:03
I need to know exactly what I'm eating. So that's how my week went and I'll tell you later
8:08
if I lost any weight or not. I did eat some nice things this week some healthy things some low carb things And the first one again I put the picture here and the first one was my version of a kebab obviously I don eat
8:22
cabs because I don't eat meat but this one I use the Vivera Schwama
8:29
kebab meat which is a vegetarian kebab meat I've got very little carbs in it
8:36
I think it's under I think it's under five grams even if it's that
8:41
So I had that with, I did have a pitter bread. We had the soft pitters
8:47
I think there's about 22 grams of carbs in one of these
8:52
But I hadn't had a lot of carbs that day, so I thought that would be fine
8:56
I was still well under the 130. So we'll put the lettuce and the tomatoes and the peppers and the cucumber and some onion
9:05
and the Vivera Schwama meat into the pitter bread. so it just looked like a kebab you would get from the shop kind of
9:15
I think I had some pickles on the side of that, which I've got very little carbs in, if any
9:21
And we also tried hulumi fries, which is the first time we've done the hulumi fries ourselves
9:28
because if you buy them in the shops and the box, they come in like a breaded coating
9:33
so there'll be quite a lot of carbs in. But these were coated in
9:37
You slice it and then you're, you slice it, and then you dip it an egg and then you roll it in some almond flour that's been mixed with
9:45
paprika and garlic salt, garlic salt, garlic granules. And then we put them in the fryer for about 15 minutes and they were absolutely delicious
9:56
And I did have a little bowl of salsa on the side to dip the Halumi chips in
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And that was really, really nice. I like that. So I highly recommend that if you're looking for something low carbon tasty
10:09
You could always replace the, you know, you don't need to have the pita bread
10:12
You could have just had the salad and the meat, well, the meat, the meat and the halumi fries by itself
10:19
And it would have been just as nice. I also tried, I ordered some keto buns and some keto pizza bases from a company called Ketarama
10:31
I'll put the links below if you want to have a look at it. And you get 12 buns, I think there were nine pounds something
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but you can freeze them. And they're quite a decent size bun
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I'll put a picture here. And you get four pizza bases. I think they were about eight pound
10:47
So they're not cheap. But if you know, if you want to stick to your low carb keto diet
10:51
then it's worth giving them a try. I have to say the buns I'm not keen on
10:58
They are very, very chewy. I even struggled to like tear a piece of the bun off
11:04
with my teeth when I was trying to eat it. So I found those a struggle and I don't think I'll order them again
11:11
But you know, try them yourself, make your own mind up. The keto pizza bases, they were nice
11:19
So we obviously made our own when you get the pizza bases
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We put tomato puree on the base, then put some mozzarella cheese on the top of that
11:30
And then I put some onions and some peppers on. And I actually put on mine, I put it was a
11:36
Richmond no meat burger and I cooked the pizza and then I cooked the burger separately and then I
11:46
cut the burger into strips and put it on the top of the pizza when it was done because
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I just thought it would work better like that and that was really tasty as well I
11:55
quite enjoyed that the pizza base was still a little bit chewy but I think because
12:00
it had been in the oven and you know warmed up it wasn't quite as chewy and I did
12:06
found with the buns we'd one morning we did toast them and had them with scrambled eggs and they
12:12
weren't quite as tooy when they were toasted so maybe if i did get them in future that would be
12:18
what i would use them for but i did find the the keto pizzas um very tasty and they were very
12:25
filling right really enjoyed those and i think the keto base bases have got like 1.2 grams of
12:32
carbs in them and i think they had 50 grams of protein
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in them. I need to have a look and see exactly what was in it. But like I say, I'll put the link below
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so you can go and have a look yourself. But I did really enjoy those. Now, I just wanted to share
12:46
some low-carb keto snacks with you, just in case you are following along with the low-carb diet
12:53
and you're looking for some inspiration. It is good to have some in. When you're type 2 diabetic
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it's actually better not to snack throughout the day. It's better to stick to, you know, two meals
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or three meals a day because every time you eat it raises your blood sugar and the longer your blood
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sugar is raised the the worst it's going to be for you because you know that's when it affects
13:16
everything like your eyes and your you know your nerves and things like that so it's better if you
13:22
don't snack but you know we're all human beings we want a snack sometimes so I'll share these
13:28
snacks with you so my first go-to snack is a stick to
13:33
of celery with some peanut butter spread on it. This is just from Aldi the foodie market
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crunchy peanut butter. Spread on celery, very little carbs in peanut butter. I don't know
13:48
if I can say that. I think there's something like 1.8 grams of carbs in a serving of
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peanut butter. So that spread on celery makes a nice snack. I definitely recommend that if you
14:01
want something to munch on. The next one is a hard boiled egg
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Now, I really like hobboiled eggs. There's about 85 calories in a hard boiled egg below and not potentially counting calories, but counting carbs
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There's no cobs in an egg. A hard boil a few, put them in the fridge and then they're always handy
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If you've really got a snack on something, reach for a hard boiled egg, a little bit of salt
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Jobs are good. The other thing that's really handy to have in the fridge is some baby bell cheeses
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cheese has got no carbs so they are really good to snack on but you have to
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remember that if you're trying to lose weight on low carb things might be low carb but
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things like cheese and nuts are really high in calories so if you eat a lot of
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them even though you're doing low carb you're not going to lose weight or you
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might even put weight on so just be careful of how many you're eating don't go
14:56
and eat 12 you know because that might not work but a baby bell is really
15:01
Andy to have in the fridge. So talking about nuts, mixed nuts that are unsalted are a good
15:08
little snack. I tend to want when I eat salted nuts, I just want lots of them. It must be to do
15:14
with the salt. I think that makes you want, it makes you want to eat more. But unsalted mixed
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nuts, I don't crave more of them. I can weigh out 30 grams of mixed nuts, which is fairly
15:26
low in carbs. I think it's 1.1.3 grams. for a 30 gram serving and I can stick to that and not want any more and it satisfies
15:37
me craving a snack on something so mix nuts are a good idea unsalted ones the other
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thing that I really like to snack on that is sweet is a round trees 10 calorie
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jelly I've always got jellies in the fridge because I mean there's no carbs in
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it it's 10 calories you just you know get the tub, get a spoon and munch away and that usually satisfies my sweetness craving
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And if I really want a nice pudding, have a jelly, put a jelly in a bowl, put some strawberries or blueberries or blackberries or raspberries in the bowl or have all of them
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and a little bit of single cream on the top, that makes a really nice pudding
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it tastes it feels like you eating a trifle and it very low on carb but again go easy on the cream because it does have calories in it even though it doesn have carbs so I can highly recommend a pot of jelly to have in the fridge going back to savory avocados they really good
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snack you know make up some guacamole you'll mash the avocado put some lime
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or lemon juice in put a little bit of chili in know whatever takes you fancy
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and you could have that with the guacamole with like ever vegetable sticks, so some, the celery you could have, you could have peppers, you know, slice some peppers up, slice some carrots up
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Or if you're not going keto, you know, if you really haven't had many carbs that day, you might fancy the guacamole with Aldi wheat crackers
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These are really nice, they're salty, but again, don't eat too many of them
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each one has i think it is per cracker carbohydrates is three point i think that says three
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point six carbohydrates per cragher and i think there's 25 calories of cragher so got them
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only with some of those would make well two or three would make a really nice snack if you must
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have one the next well the last three things i've got are all sweet stuff um the first one
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is dark chocolate now I know not everybody is a fan of dark chocolate but if you really
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wanted some chocolate then this would probably satisfy your craving and it's the
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chocolate from Aldi that I used to make the cheesecake last week it comes in a pack
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but it's not one big bar so you're not going to be tempted to eat the whole bar it
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comes in five little bars 25 grand bars and in each bar there is four point if I
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don't get these numbers exactly right because I haven't got my specs on. They're 4.8 grams of carbs per bar
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152 calories, I think that's here. So if you really needed something sweet
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then that dark chocolate is an ideal little snack for someone on a low carb diet
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The next two things are over 10 grams of carbs, but they're a little bit more substantial
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So if you've got some carbs to play with, then these could be ideal for you
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The first one, I think I've showed it in one of the videos before some callow dark chocolate covered rice cakes and that's what they look
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like you get six in one of these little packets and in each little packet they are 102 calories
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if you're counting calories and they've got 13 grams of carbs in but if you have ever in a cup of coffee
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and you fancy a biscuit don't have the biscuit have some callow rice cakes there they're not a
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biscuit, but they are a decent alternative if you really fancy something sweet
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And the last thing is also over 10 grams of carbs. And these are kind fruit and nut bars
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They are for, yeah, three bars in a pack. I actually got these from TK Max and they were only
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$199 for the pack. If you buy them singly in the shop, I think they're about £1.50
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So $199 for three was a really good deal. they look like that
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they're very nutty and fruity you can get different flavours they have a salted caramel one
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is it's salted caramel yeah I think it is which is really nice but if you you know if you really want
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something that's going to take some chewing and make you feel like you've eaten something sweet
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then that is a good alternative to eating a bar of chocolate those are kind bars
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so those were my snack suggestions to get onto the focus of the week
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which is water you know if you drink more water you're more likely to feel fuller and you're less likely to want a snack
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and there was some research done I think it was in that fast 800 book that I mentioned a couple of weeks ago
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Michael Moresley I think he is that wrote it he says that you know there's been research done that is you know
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it's proved that people who drink two litres of water a day against somebody who doesn't drink any water
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will lose more weight. And I'm not sure if that's just because if you drink more water
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you'll feel fuller and you won't want to eat. Or maybe there's some scientific reason for it
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I don't know. So it's definitely worth trying to up your water intake
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which I have been trying to do. And I found that rather than drink water from a cup or a glass
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I find it easier if I've got it in a bottle. So I've bought, well over the months
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I've bought three bottles. The first bottle I had was a plastic water bottle that I've been using
21:16
I quite like the bottle because I like this little handle on the top. You know, I found it easy to carry around with this
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But what I find with plastic water bottles is when you've used it for a few times
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unless you're washing it out with hot water and soapy water each time
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which is if I had it at work, so I wasn't really doing that
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the bottle starts to take on a weird smell. So I've stopped using the plastic bottle
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water bottle and I've bought myself a stainless steel water bottle. Now I got the plastic one at
21:49
IKEA and I think it was about two pound. I got this one at Aldi and I think this one was about
21:56
five pound. But stainless steel water bottles are supposed to be really good. They don't smell
22:03
apparently and they're supposed to keep your water cooler. I haven't used it yet. I'm going
22:07
to take this into work tomorrow and drink from that instead. so that was my stainless steel bottle beside me bed I have a glass water bottle
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now I really like the top on this one the stainless steel one doesn't have like a
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little carry handle which is the downside of it and this what this glass one does
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have a little carry handle so that's handy and it's got a nice silicon cover on
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it so it doesn't slip so yeah I keep that beside my bed so when I wake up through
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the night I reach for that and when I wake up in the morning if there's water left in the bottle
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I'll drink the rest of the water just to make you know make certain I'm getting plenty water in
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this so a bottle I find much easier to drink from than a glass the water just tastes nicer for some
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reason now I know water isn't it's not always the most exciting thing and if you're having your
23:04
you know when you're having your dinner or something you might occasionally have had a glass of wine
23:10
with it. There's nothing stopping you're having a glass of wine with you dinner. Now, of course, even if you're on low cob, but what I've found is in trying to get more water into us
23:18
is using a fancy glass. This is a nice kind of crystal cut glass that I got from home
23:25
bargains for I think it was two pound or something like that. It's got sparkling water in
23:32
some ice cubes and some slices of lime. And it just makes you feel like I drink in a little bit
23:38
something a little bit more substantial is not the word but interesting I think and that the
23:46
sparkling water counts as water as well so that'll also help you up your intake of water have a night
23:52
get a nice glass put some ice cubes in sparkling water if you like it or still if you don't some sizes
23:58
of lime or lemon and have that with your dinner and it should help your water intake now the way
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I'm just going to put on the screen here what I wear this week
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So I've lost half a pound this week. I think altogether I've lost three and a half pound in three weeks
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Now as I've said before, for me it wasn't all about the losing weight
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If it wasn't for the fact that I'm type 2 diabetic, I may not even have bothered
24:26
I'm quite happy with the way I look. Yeah, I'm overweight. You know, I'm a size 18, but I'm nearly 60
24:34
you know that's what it is but because I'm type 2 diabetic I need to do
24:39
something about that I need to get it under control which was why I was doing this
24:43
I have been taking random blood tests like I said this week I had a couple under under the seven I had a couple seven point six seven point four My morning ones I had it at nine point two and ten I never
25:00
been over the ten and like I said before before I started the low carb there was a few times I was
25:07
over 12 over 16 and even over 21 morning so it's going in the right direction so I'm happy
25:15
with that. But I think what I've learned this week is because I'd only lost half a pound
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I'm like, how can I do a video saying, you know, I'm doing this low carb diet, I'm doing this
25:30
summer body challenge and I've only lost half a pound. And it makes you feel like you're a bit of a
25:37
failure. And I remember going to Slim and World years ago and I've done Weight Watchers and
25:43
every other kind of slimming group that you could possibly imagine. And you have to go in every week when you go to these things
25:50
You go to class and you get weird and you've either put on or you've lost weight
25:55
And I found when I was going to those things, because you'd get weed before you went so you knew what was going on
26:03
If I knew I'd put weight on, I wouldn't go. And if I'd put weight on a couple of weeks, I wouldn't go back
26:10
And of course, once you think, think, oh, I put weight on, you know, I had a pizza or I had, you know, a bag of chips, that's
26:19
it, you know, that's the diet over. And you'd go back to the way you ate before. And of course
26:23
you'd put the weight back on that you maybe had lost, plus more. So this time I thought about it
26:29
and I thought, this is why I don't want to call what I'm doing a diet, because the word diet kind
26:36
of conjures up that, that image in your head, that this is just for a certain amount of time
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It's only until you've lost the weight. So it's only going to be for a certain amount of weeks or months
26:48
And then you can go back to the way you ate. And that's not true
26:53
That's why I've yo-yo dieted since I was probably about 16 and I'm 59
27:00
And every time I've just put more weight on. So I didn't want to call it a diet
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I want to call it healthy eating. And it's something that I'm going to, I mean, not just me
27:11
anybody who wants to lose weight and keep it off it's something you're going to have to do
27:16
for the rest of your life you can't treat it like a like a short-term diet um you've got to learn
27:24
how to live with it and I think that's a problem for a lot of people who go to slimming clubs
27:29
and things like that and who you know do their own diets yes you can lose the weight but once
27:36
you've lost the weight you need to find some way of maintaining that you know you need to find
27:41
some way of not putting that back on. And if you, you know, you talk to people who are naturally
27:47
slim and don't really put weight on, they may be, you know, go out and have a big meal and a blowout
27:53
one night, but the next day they'll, they won't eat very much, you know, they'll cut back
27:58
they'll go back to the way they normally eat. They won't continue to eat, you know
28:03
the way they ate the day before. And that's why they stay slim, probably the metabolism and the way
28:10
they're built as well. get me meaning. So what I learned was I need to find some way of a living with this kind of eating
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You know, if I want to keep me type 2 diabetes under control and keep any weight off that I lose
28:24
I need to start thinking, you know, this is not a diet. This is something I'm going to do for
28:31
the rest of my life. So I am going to, you know, go off track or fall off the wagon or whatever
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you want to call it. But it doesn't mean that I have to then
28:41
you know immediately stop and go back to the way I was eating I just need to get back on it
28:45
you know tomorrow's a new day and all that if you think about scientists if they gave up the
28:51
first time they failed on something nothing would ever have been invented would it because it
28:55
takes lots of lots of tries so I don't want to try diet and every you know every
29:02
couple of months stop start kind of thing but I do go go out you know one weekend and eat
29:09
eat a pizza, then it's not the end of the world. I just need to get back on track the next day
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So that's what I've learned this week that I can't just come on here, do this video and say
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you know, I've only lost half a pound. I, you know, I had a, I'm not going to say a bad week
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because I don't like the fact that, you know, say, oh, those foods are bad. You're going to
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eat them. You know, you're just human. You're going to eat these things. So I'm not going to feel
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guilty coming on here, I feel bad coming on here and saying, I've only lost half a pound
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there may be some weeks where I put a pound on. I'm just going to say it. You know, there's
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nothing wrong with it. We're just going to get back on it and, you know, continue on and hopefully
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we'll get better each time, you know, we'll find better ways of coping with it. Now a couple of
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weeks ago, Marie threw out a challenge to us housewives and that was to take a cold shower every day
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or try for as long as you could with a cold shower. And I have been managing to do that for maybe 30 seconds each time I have a shower
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and it does make you feel better. So this week, it's my turn to throw out a challenge
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And I think if you're in the right, if you're feeling happy and you're in the right frame of mind
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then it is easier to, you know, eat healthy or go and exercise
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So my challenge this week to Marie, Tina and Maria, is to go and take a photograph every day for the next week
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if something that brings you joy. Because I think if you can look back on photos like that
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if you're feeling down, it'll make you feel happier. You know, if you're wanting to, you know
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go and grab a bar of chocolate or, you know, or something that you don't really want to have
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look at these photos that might make you feel a bit different. I know it has done for me
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It could be a photograph of anything. It could be a photograph of, you know, a flower outside
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Obviously, your kids or your grandkids or maybe your husband or your wife
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It could be a cup of coffee. You know, anything that brings your joy
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Kind of think outside the box. I think sometimes it's the little things that bring your joy rather than the big things
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That's why I'm seeing, you know, maybe just a flower you pass outside or
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a bird, something like that. So I'm challenging Marie, Tina and Maria to take a photo every day for the next
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seven days of something that brings them joy and then share them on their videos next week
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And I'm also challenging everybody who's watching this to do the same. And you can share with us
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You can send us the photos or you can talk to us on Instagram or just comment below if you want
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what photos you took, what makes, you know, what brings you joy. So that's all I've got for this week's video for week three. I hope
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you found it interesting. Next week we're going to focus on socialising which is probably a good
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thing because it will make us research what restaurants I can go to. I might include that
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in my video next week. So I hope you'll tune in, tune in so I feel like I'm a TV program. I
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hope you'll come back and watch week four next week. Don't forget to go over and watch Maria Crocker
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Tina's Talk Time and Busy B'amoree and see how they did this week
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We're all doing different healthy eating plans so you might get some inspiration from their videos as well
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So thank you so much for watching. I'll see you all again next week if not before
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So bye for now
#Aging & Geriatrics
#Nutrition
#Special & Restricted Diets
#Weight Loss