hqdefault.jpg

Vegan Lasagna with Tofu Ricotta [Gluten-Free!] (◠‿◠✿)

Oh dear oh yeah hello everyone my name is Lisa and I’m gonna be speakin because I did and I’m vegan and today we’re going to be making vegan lasagna but it’s also gluten free because in case you didn’t know I am now gluten free I really love lasagna lasagna is delicious I like that it’s just kind of like a little block of like everything that you want in one kind of like section it’s not the most beautiful food but it’s definitely delicious I mean it’s like spaghetti casserole we will be using a tofu ricotta we’re also going to be making kind of like a meat sauce with it you don’t have to do that if you don’t want to I just kind of feel like it and it was really good when we did it last time I like kind of like a very bulky lasagna and we’re going to be using frozen spinach by the way the gluten-free noodles that we’ll be using are by King Giada brown rice pasta we made it for the last lasagna we made and it was actually really good it tasted exactly like normal pasta it’s great so I recommend this we got a pot a teeny bit of oil doo doo onions kind of keeps cooking away they look sweaty Phyllis nice nice and good got some browning happening caramelizing some from the some natural sugars of the onions I guess some garlic powder I know like it says garlic powder it’s granulated garlic both works I just found out this is what we have so you can use fresh garlic too I’m just being lazy so we got some pasta sauce this looks nice and browned and delicious we’re going to add in the pocket oh dear oh dear oh okay why is it so bubbly this is like a flashback to what happened I think in like my first video just going to jump in the rest of the past so I’m going to add half of this can Oh God so splashy and the best thing causes Lavanya is that it’s like a lot of food like if you don’t really like cooking that often you can make one of these as Anya’s and it can last you probably the entire week depending on how you learn in your house I think with Eddie and myself lasagna probably lasted like four or five meals probably and because it’s so like packed full of protein there’s like the ground around which we’ll be adding in a second and the tofu ricotta which will be making after this is done it’s just like it’s super filling and super delicious if you were to serve this to like an omnivore they probably wouldn’t realize that it’s vegan dispelling those vegan miss that vegan food isn’t satisfying so I’m going to use some ardena beefless ground the Eve’s ones I only use that one has gluten for you this one does not have gluten this is just PR soy baby I mean this is going to be a very soy heavy lasagna that’s just gonna be our protein of choice today if you so choose you can also add lentils into the sauce just on maybe about 1 cup of water to 1 cup of lentils in here and that’ll just cook up some lentils you’ll have a little extra protein in there and it won’t be sitting so I’m adding the whole bag [Music] special thanks goes out to Eddie Eddie did all the dishes and put away all the dishes and helped me set this all up because he is a partner who supports me daddy boo-boo because we’re baking this in the oven it doesn’t need to get like super super cooked through we just want to have it kind of amalgamated into the sauce and you know doing this thing we’re gonna turn off the heat we’re going to take this away some people don’t use this much lemon but I think that like a ricotta is like really cut tart I’m going to squeeze half juice lemon in there then we’re going to add some tahini now this tahini has suck so if you have like actual tahini that’s not this whatever this stuff is I mean I don’t know it’s not it’s not great this isn’t like the kind of delicious silky – key that you get from like middle-eastern stores I’m not gonna lie this is the white people pay me it’s not good sorry I only got it cuz it’s on sale this is about probably two tablespoon about a teaspoon of miso so I’m going to have it in there a quarter cup of nooch I’m going to eyeball it cuz I’m lazy and a little bit of garlic powder this is this garlic powder I’m just going to mix this all up so it looks kind of gross but have faith it is gonna work out you can add a little bit of oil too if you want to but I think that’s heaney already is quite oily enough that looks good to me I got I’d love to help you crumble a tofu because my Azima is not happy with you today so you got the tofu happening and we’re just going to crumble it up [Music] see admit yourself maybe like a quarter teaspoon not a time and because you guys know that I’m super sensitive to salt maybe you need a teaspoon and now taste as we go so I’m going to use some frozen chopped spinach so that’s one cup all bad is the disaster Alomar because I like a lot of spinach so I’m going to do like three cups I actually still come to the surface this is about for a total if you don’t like frozen spinach use something else you can use broccoli you can use kale you can use whatever the heck you want so I’m going to defrost them the microwave for about a minute or two my defrosted spinach just put that all in yeah and you have like a spinach ricotta kind of situation and you can put this inside of like phyllo pastry or like puff pastry – if you guys want to make like I don’t know phyllo cups spanakopita this will be a delicious filling for Senator PETA we’re going to start off with that passeth off before where I use what Eddie called a giant spoon because apparently the spoon of too big it’s a normal system to use the cheezer’s spoons I know what is with the guys in my life who like to have tiny students ate with weird you’re weird so just spread a little bit of sauce on the bottom just to give it a little little some song to work with you don’t do what I did I left this pasta just kind of chillin all clumped up together on the side for an extended period of time and as a result it is well clumpy so don’t do that so this might not be the most beautiful lasagna you’ve ever seen but I’m just keeping it real in the channel mistakes were made so we’re going to grab the ground round soft pasta sauce that we had before [Music] we’re gone a little bit of cheese make sure you get the edges so that you’re lose money doesn’t dry out was speaking you’re going to cover it with aluminum foil and bake for about half an hour and then they can’t uncovered for 10 minutes hello I’m back I changed my shirt because in case you didn’t notice there are a bunch of stains all over from the explosion that happened in the pot so now we’re going to get all up in here the battery on that camera died so no more above food porn kind of this is back to the one camera setup all right let’s cut me a slice an try and leave like this side intact so that I can take a picture which mark I feel like cold lasagna is like much easier to photograph we’ll see so when I go there let’s see if I can do this separate the side got a prep it oh god this is oh wow that butt went a lot better than I expected look how delicious it looks holy man this is beanie and like look at the noodle and looks just like gluten e noodles follow that’s hot I just burned part of my tongue but it’s delicious hmm I love lasagna this brings me back to like being 14 and I was just like living with my mom and we didn’t really my mom wasn’t home a lot because she was working because you know single-parent life so I ate a lot of like that box lasagna from like the grocery store and I would cook that up and that would be my dinner and well my mom came home so this tastes exactly like that you got like some cheesy action some spinach delicious pasta sauce noodles a tiny bit of cheese it tastes like my childhood which is weird because this is not Vietnamese food so if you want the recipe you can click over here or down here the link will be in both places on live eat vegan calm which is my website my blog which I’ve been doing for six years now wow that’s a long time I hope you guys enjoyed this recipe I know I’m a little all over the place and it’s been a while since I’ve done this kind of face to face video with being and stuff and I’ve got like a lot of life guy I’m just all over the place so yeah I hope you guys make this and if you did I hope you post pictures of it and share it on Instagram or snapchat or Twitter there’s lots of things you can customize about this instead of the ground round you can use quinoa you can use lentils you can use green lentils red lentils you can use beans if you want to I feel like beans would be a little weird in Livonia but if you guys just straight-up PvP and just season it like you would season like beef I have a recipe for like a vegan beef stew on my blog if you want to check it out and I have some flavorings that make it taste Curtis beefy if you want to try that I hope you guys enjoyed this video if you did give it a like comment down below what are your favorite kind of things you like to put in lasagne I hope you guys try this out and subscribe for more videos like this I’m really glad that a lot of you guys stuck around for especially after my video from Saturday about veganism and privilege the video was with Emily from this Russell’s vegan life and it was awesome because I got to hang out with them and we eat delicious foods I know a lot of people don’t really like to talk about that kind of stuff just cuz like they just want to focus on recipes and don’t really worry about like the politics or like the kind of tougher subjects but as vegan advocates I think it is really important that we address privilege because there are some people that just don’t have the privilege in order to be vegan I’m sure veganism is very affordable but there are more aspects to privilege then affluence if you guys haven’t watched that video yet click over there go take a look thank you guys so much for watching and I hope you guys have a delicious day bye

hqdefault.jpg

My Advice to New Vegans

Okay so the question is what advice would you give to someone that is just getting started with all of this with all of this meaning diet or diet and training or what does all of this look like yeah the real challenges that keep coming up for me and most of the people that I talk with or work with it’s not the diet itself it’s how the diet is perceived that’s really the biggest challenge that’s the biggest hurdle to get around we have our we have our own brainwashing there were a lot of times when I started out running when I was doing the running raw project in those first few years where I really doubted that I was getting enough protein I wasn’t sure because I’ve been part of that cultural brainwashing and back when I was an athlete in my late teens I was doing lots of protein supplements and I was doing all kinds of gland products and all kinds of crazy crap and creatine and everything else because I wanted every edge I could take so you know fast forward 15 16 years into the future and part of my brain is saying well can I do it without those things is this diet enough I don’t know am I getting enough protein I am and there’s no evidence to show me the contrary but yet those doubts were still there and they those doubts stayed there for a couple years it’s only maybe the past three or four years that I’m really confident with this diet even though I had the data even though the data was right there I still had doubts well what if it doesn’t work for me what if I’m different somehow so it’s really about overcoming your own cultural brainwashing and then dealing with your friends and family and you know lovers spouses whatever it may be who are gonna have cultural programming as well that you could have to deal with then you’re gonna have to continually answer the question where do you get your protein or do get your FAS and where do you get this and where do you get that and how do you get your calcium and what about your b12 and we’re constantly bombarded with these things if you’re eating a wide variety of fruits and vegetables and some nuts and seeds you’re getting the most nutrient dense diet on the planet no standard American diet can compete as far as nutrient density goes as far as the wide variety of vitamins minerals and phytonutrients and fibers you can’t compete on those diets but yet the people eating those diets believe that somehow their diet is superior without any evidence to support it but it’s this like cultural virus that everybody has that they’re eating the deficient diet but clearly the vegans and the raw foodist those are the people that are deficient it’s like smokers telling people that they’re deficient in oxygen because they’re breathing clean air it’s like how could you get enough oxygen and breathing clean air you need cigarettes to get oxygen kind of you know what’s going on you know you get all these people that are eating a horrible diet which is heavily supplemented they’re like oh you can’t be vegan because you need b12 and that just shows the veganism doesn’t work well that’s interesting because your milk has vitamin D added your flour products have niacin riboflavin thiamine and reduced iron added to them and on and on and on all of the products that you’re eating are heavily supplemented your diet doesn’t work in fact your diet heavily supplemented still leads to heart disease cancer diabetes and on and on and on so the government tried to fix your diet by adding lots of supplements to it mandating that these foods be supplemented and you’re still falling apart but yet they believe somehow that were the ones that are deficient it just doesn’t make sense but this is what we have to deal with we have to deal with a culture that doesn’t make sense that’s going to alienate us and that’s going to attack us and it’s going to make us question ourselves so if you’re eating a wide variety of foods and a wide variety of flavors and textures you’re going to be okay and maybe you want to take some vitamin b12 maybe you want to take some vitamin D that’s up to you do your research get your blood tested but even so no big deal you’re gonna be healthy it’s really about dealing with the the emotional stuff dealing with the cultural stuff that’s the biggest hurdle so you know my advice is never defend yourself just smile nod you know make a joke about it but don’t defend yourself because you can’t win that conversation because it’s not a rational conversation

hqdefault.jpg

WHAT I EAT IN A DAY + WORKOUT ROUTINE | VEGAN

Hey y’all so I am here to share with you guys what I have been eating well some of what I’ve been eating on my fitness journey for my bikini competition so but before we start and get into this I want to let you guys know that on our website my national sisters comm we have a giveaway we do giveaways each month and this month we are partnered with a special brand Lush Cosmetics they absolutely love this brand they also cater to vegans in a lot of ways and I absolutely love their products been using them for years and two people are going to be chosen to win a hundred dollar gift card all to Lush Cosmetics go ahead and click the link down below if you guys finish watching this video to my natural sisters com2 in turn it is free to enter okay also make sure that you guys also follow us on snapchat because we have been sending up in a little bit more since we have a little bit more time and yeah so now for the juicy stuff what have I’ve been eating okay I’m going to give you guys a lowdown on what I eat pretty much on a high day into my competition so my competition is July 30th the Lila burrata show in PC competition sticking to this diet has been it’s been a breeze but these last couple of days for some reason have been like really really challenging but I’ve been carb cycling these past three weeks so I have like a high day where I eat a bit more higher calories and higher carbs and then have a really really low day where I’m eating really low cal lower calories and lower carbs but basically my calories range right now because they tape it off since I’ve started dieting for this competition they have been tapering off slowly and so have my carbohydrates so do I recommend this diet for someone to get in shape on a daily no I don’t know to me it is not healthy this is not a Oh a like this everyday you can totally mess up your metabolism so my calories have been ranging from anywhere between 1100 in 1350 M our carbohydrates on a high day are about 95 grams to 100 grams they basically below 100 grams and in on my low days they’re about 45 grams to 50 max grams on a low day so I just one let you guys know no I will not continue to eat this way after the show I will keep you updated on how I’m doing I am looking into doing a reverse side I’ve been researching to figure out what’s going to be best for me I do not plan on going back to where I was to the way I was eating before where I was eating a ton of calories way to me for my body and way too many carbohydrates I’m not doing that but I’m also not going to continue the diet that I’m on now because it is not healthy so I’m going to find a nice medium in between and go from there and I will keep you guys updated on that as well so let’s start with breakfast okay so to start my day off I’m going to have a oatmeal tofu smoothie and I’m going to use my Vitamix blender to get the job done so I’m going to use 1/3 cup of oats about 1/3 cup of strawberries I’m going to use 1/4 of a block of firm tofu and I’m also going to add in half a cup of unsweetened vanilla cashew milk and I’m going to add about 8 to 12 ounces of water and I’m going to blend it all up for about 10 to 15 seconds and I am going to serve it in a mason jar and on top of it I like to sprinkle a bit of cinnamon that instead that this hopes to also burn fetch I don’t know I just really like taste and stir it all up and that is breakfast okay so from our post-workout meal I do just a simple protein shake using my garden alive organic a protein powder this is the vanilla flavor and I just simply mix it with water and I do this twice a day once from after my first workout and once after my second and as an on the go snack have packed a apple cinnamon rice cake here for when I needed and I eat this before my lunch so for lunch I am going to do tofu sweet potatoes and broccoli in I like to go ahead and preset the oven for my sweet potato to about 425 degrees Fahrenheit and of course I rinse my sweet potato out and I poke holes with a fork inside of the sweet potato just so to cook faster and more thoroughly and I wrap it in foil and put it in a non-stick baking sheet pan and I let this cook for about an hour and during that hour I prepare my other food so I’m going to start off with boiling some water for my frozen broccoli I’m going to add three cups here of frozen broccoli Emma let this cook while I prepare my tofu so I’m going to use extra firm tofu here and I’m going to use a knife and a cutting board to do job and I’m going to cut half the block into fours and I’m going to cut this side that I’m using it to 16 pieces and I’m going to use eight pieces for lunch I’m going to eat eight pieces for dinner so to flavor my tofu I’m going to use onion powder garlic powder ground cumin and paprika and I wait until the water warms up a bit and then I add in my seasonings and I kind of mix it up a bit and then I add in my tofu and kind of saute it and let it cook and I cook this all the way through until the water kind of runs out and tofu holds a lot of water so I try to cook it to where there’s not a lot of water in the tofu so during that time while my tofu was cooking up I strain out my broccoli and I began plating and I only eat half of the sweet potato here and I like to sprinkle on top some cinnamon because I love cinnamon and I’m also going to use some salt free chipoltle a seasoning by mrs. – and I’ll spring some on top of my tofu so that is my lunch ok now off to my afternoon snack I’m going to use my chocolate protein powder unsweetened cashew milk and organic frozen strawberries in some water so in the blender I’m going to mix two scoops of my chocolate protein for strawberries 1/2 a cup of unsweetened cashew milk and about 16 ounces of water and I’m going to blend that up for about 10 to 15 seconds in my Vitamix and I am going to drink that all up and now I’m having dinner so I’ve already precooked my tofu in my brown rice and so all I’m going to do here is cook my frozen asparagus and I’m going to cook the whole entire pack I’m going to eat the whole entire pack it’s not really a lot of calories but it looks like it and I let it cook for about six to eight minutes let it boil strain my asparagus and then i plate my food so all I’m gonna have is my 8 pieces of tofu in a half a cup of brown rice plain Jane and on top of my asparagus I like to use lime juice it’s zero calories zero sodium with mrs. Dash’s salt previous the lime seasoning and voila that is it so all someone like to add that I do drink about two gallons of water a day and I’m also taking a Fabri and I know they mentioned this earlier but it is by alpha mean and I also came across a vegan friendly VCAA powder but Lila Prada himself the guy who’s hosting the show that I’m actually going to be competing in okay so that’s the insight on my diet and it changes and it has changed constantly throughout the whole entire process and how it came about planning my diet I read a vegan muscle in bodybuilding book it’s called the vegan Muscle & Fitness guide to bodybuilding competitions in this book and I’ll show you what it looks like here on the cover has helped me out a ton and I also got tips from Danny my trainer and Carmen babysit say um also gave me tips along the way of you know what to do and what not to do as well I have been doing my diet this whole entire time and I pretty much used this book as a guide and pretty much tailored the meal plan to fit my needs and I’ve learned a ton by just doing my own diet myself so diet Liz was my little baby in this whole situation and training is pretty much Diddy so I want to give you guys the rundown on what my workout routine is during the week sunday is just simply a cardio day and we’re almost one week out from the show I’ve been cutting down on my cardio but for the most part I’ve been doing 45 minutes to an hour of cardio and I’ll try to switch it up sometimes I do Stairmaster sometimes I get on a treadmill um lately I’ve been like these past two or three weeks for like two weeks I don’t know I don’t know it’s like two and a half weeks I don’t know I’ve been going to the track so I’m going to track with Danny and I’ve been to the track requirement once it was a wake up call because I had ran track in long a long time I don’t like running but I needed to get my legs down my legs are pretty thick they’re hefty but I like my legs but for the show you know you gotta be a little slender than usual so um the track has much definitely hope that Danny and I we do Sprint’s bleachers job this job the Straits walk the curbs what I gave a car man was we pretty much sprinted the straights in job the curves I think five times around the track but there’s different different routines different workouts you can do the track and it pretty much helped get my legs down mondays are two a days I have five days out of the week where I workout twice so that’s like a cardio in a weight training day on Mondays I do cardio in legs and on Mondays I work out by myself or train by myself um and I’m pretty good with training my legs I feel confident all that stuff so I’ll do cardio you do it in the afternoon or the evening but I’ve been doing my weight training in the morning and my cardio in the evening all the days that I work out by myself that I wait trained by myself so Tuesdays I work out with Danny then the man and I do cardio in the mornings and I do back and biceps with him on Wednesdays Wednesday is another just playing cardio day it’s my choice of what I want to do for cardio Thursday is another day that I work out with Danny so I do cardio in the morning and I wait train with him in the afternoons and on Thursdays we do shoulders and we train hamstrings so we do shoulders and hams on Thursdays Fridays I train with Danny again I do cardio in the morning and we do legs together and so we hit legs Saturday I train by myself it’s another two a day and I’d like to do my weight training in the morning just to get it out of the way but if I can’t sometimes I’ll do cardio in the morning when I weight training by myself but I do chest and triceps in the morning on Saturdays and cardio in the evenings and sometimes here and there Danny will have me work on other muscle groups with him if I need the extra help like my triceps it was so hard for me to like they were being stubborn so it’s hard for me to trigger that muscle so he held me I’ll take quite a bit I’ll work out three times out of the week with Danny and he’ll give me the you know tips on what I should do for cardio or you know training certain muscles like my tries or my legs he’ll give me tips on what to do when I’m by myself so he has been such a big help to me in such a guide and such a great friend throughout this whole entire process he’s an amazing trainer and I couldn’t ask for more I’m so happy that I’ve met him how we begin our training through this room we began preparation for the show is we did heavier weights in less reps and so now that we’re getting closer I guess you call that bulking so it was bokken moon doing heavier weights less reps that was with during our poking phase and now that we’re closer to the show we have been doing lighter weights in more rifts so we’re in a cutting phase right now and he’s getting ready to cut my my cardio just so I can retain most a little bit more and yeah we’ll start depletion next week so I’ll be cutting out my water and I’ll be taking some diuretics in order to release water weight from my body so that you can see the muscle definition a bit more he said I’ll be cutting out my protein shake so my diet of course is going to change and I’ve got to be hydrated so that should help out with the tofu retaining water stuff like that if I have to increase my tofu or tempeh intake tempeh doesn’t really have a lot of water but it’s the tofu does but yes so that is my workout routine I do want to mention that I believe that you can train for show without the use of a fat burner and other supplements I’m using them because I ran into diet issues earlier on in preparation for the show and needed substance pastor in order to be competitive so if you’re doing it without subs allow yourself a generous amount of time to prepare for a show okay so if you guys have any more questions or comments please leave them down below so that I can interact with you I will be posting my last video next Friday before the show so I will see you guys then love you

hqdefault.jpg

What A Vegan Boxer Eats In A Day (David Haye)

Oh crazy the incredibly successful boxer David Haye who was forced into retirement by injuries is making a comeback to the ring and he’s chosen a strict vegan diet to keep his health and athletic performance in peak condition he was plagued by a crippling shoulder injury that some believe can be correlated in part to his previous meat heavy diet and doctors said he would never be able to fight again consuming 24 raw egg whites and four tins of sardines a day their turning point came at the beginning of 2014 when he watched a TV documentary about how animals are farmed killed and prepared for us to eat and he explained I saw all those cows and pigs and realized I couldn’t be a part of it anymore it was horrible I did some research to make sure I could still obtain enough protein to fight and once satisfied that I could I stopped and I’ll never go back some argued that his strict vegan diet would be his downfall as a heavyweight boxer but after a hundred and thirty one second knockout of Mark de Maury hey is looking in the best shape of his life alongside his vegan diet he includes foods known as cert rich foods which are said to activate proteins in the body called sirtuins which regulate biological processes such as aging cellular death inflammation and metabolism and protect cells from dying when they are under stress some of these cert foods include blue briefs parsley turmeric walnuts arugula celery chili kale apples and red onions amongst others the properties in these foods seem to enhance muscle function and improved muscle adaptation so by incorporating these David Haye saw a greater response from his training and a better recovery which allowed him to gain muscle mass David consumes five meals a day and here is what he eats in a typical day first thing upon rising he consumes one green juice which includes kale arugula and parsley for meal one he has pea protein and buckwheat flour pancakes with sliced strawberries walnuts and coconut yogurt then for his first training session he has another green juice meal two is herb marinated tofu with carrot spaghetti red onion arugula and peas meal 3 is a smoothie made of oats vegan protein coconut frozen mixed berries medjool dates mix seeds chaga mushroom spirulina and oat milk meal 4 is white bean quinoa salad with fennel chicory celery red onion dried chili parsley olives and Hermus and finally meal 5 lentil and kale dal served with turmeric buckwheat interestingly studies have shown that vegetarians have a quicker recovery time for breeding rates and muscular performance the non vegetarians named Peters sexiest vegan celebrities of 2014 here in the UK David Haye believes with the help of his vegan diet he can once again become the heavyweight champion thank you so much for watching this video if you liked it please give it a thumbs up I’d love if you could leave a comment below and subscribe for more upcoming videos if you want to see what I’m eating follow me on instagram at 80/10/10 in London you

hqdefault.jpg

Raw Sport | Adam Booth talks about being vegan & Using Raw Sport in his gym!

Standing there unenthused Jim Donnan retinol Surrey England so yeah just come down to catch – Adam Lewis vitals white support me through there easy they love to so yeah boobs other way Adams a big fan so ask a few questions and how he uses it he’s great with twenty bucks more of a demanding recipient number one how did you use our products I normally have it for an alternate breakfast having too many carbs more so my age I need to devoting I can to keep myself strong and healthy and I’ve long lived with the belief that if you mess with nature it’ll mess with you and over the years I’ve tried over the decades I’ve tried so many different proteins and different supplements and at the time and believe that they’re doing a good kill you wanna you want to believe what you do right no one has to think that what they’re doing is wrong but obviously as you learn there and you become more aware you realize that harmful effects of certain things like that process me when you start to refine your thinking and then your options now it down yeah and I don’t want this to sound like a cheese much bigger for you or anything but I still don’t I still can’t get my head around how you’ve got that plant based product that tastes like that because I’m quite pessimistic yeah and I look at it so you should be I want to believe it right I want to believe it so I believe it but if I Plummer pessimistic self I’m like there’s no way that can taste like that yeah and it does that’s awesome I mean how do you how do you incorporate it in sense it makes anything we have all juice of it on its own water water and sometimes organic coconut and that’s really all it needs soups you know I’m and also a try not to combine if I’m having a protein or try not to the violet at the top and at the protein B is absorbed as possible the boys have it straight off the trainer always say to them you’ve got the protein drafter and they’ve now realized that if they forget it they get just eyes a little bit is an important part of not just our trainer because I’m a vegan as well it’s import all part of a vegan here’s one guy that he never months ago yeah and because I had high cholesterol I had a class or score of six point two a couple of months ago I did my first rotation it was 2.4 now the difference is our phone for me in meats in egg just having more plant-based that’s not vegan and and we probably don’t need as much protein as we tell ourselves sometimes but it’s nice to know that if you haven’t it have enough in its not so I mean it’s not harmful this will be nice there’s no way we are doing any of your questions without sounding like a cheesy sales pitch yeah