Hey Sprinters! The next session will be interactive, we will practice a thought process about whole foods. I think this will be very good. Some of you are already knows a couple of things about this, but this is always a good practice. Since this will be interactive I would like to see at least 4-5 people in the live call, so I want to host it in a time where most of you can join. You can choose the day and the time too. I will write in 2 timezone, the CET( Budapest time where I am in), and the Los Angeles time which is 9 hours earlier then the CET. @Rich Moring III @Steven Bornstein @Alexa Leitner @Ashley Hairston @Sandra Hdez @Lori Adam @Lisa Ludwig-Mackenzie @Carole Mitchell @Michelle Wood

The vitamin A family includes: - Animal sources: retinol, retinal, retinoic acid. - Plant sources: carotenoids -> the chemicals that make foods such as carrots or peppers yellow, orange, and red. Some of these are "provitamins", which means they're converted in our body into vitamins. We get it from: - Red/orange/yellow vegetables and fruits such as carrots, pumkin and winter squash, orange sweet potatoes, beets, orange melons, peaches, apricots. - Liver (polar bear liver provides toxic levels of vitamin A, as it can have 20,000 IU of retinyl palmitate per gram of liver, but probably not an issue for most of us) - Egg yolks Do you know what could be the result of not getting enough or getting too much vitamin A?

You may have noticed that particular potato recipes call for specific type of potatoes. This is because potatoes differ by their content of amylose and amylopectin. - Potato types high in amylose are fluffy and floury. They're the best for mashing, frying, or baking. - Potato types high in amylopectin are waxy. They're best for boiling, and tend to hold their shape rather than falling apart. If you try to mash them, they'll go gluey. Waxy-type potatoes are also higher in resistant starch. When they're cooked , then cooled, their molecules align to trap water and resist digestion. Do you know what's the difference between the amylose and amylopectin? Tell me if you know, and tell me if you don't👇

Sprinters! Vote here: The time of the 2. Session

Okay, okay, but what are "whole foods" exactly? At the most basic level, whole foods are foods that are as close as possible to their origins. For instance: - Fresh fruit and vegetables - A piece of sashimi carved off a raw fish - An egg - Plain milk - A nut in its shell In general, with whole foods: - You can recognize what they used to be: Fresh fruit looks the same in the grocery store as it does on the tree. - They don't come in any packaging. (Other than what's necessary to keep them from leaking or rolling around) - They don't have ingredient labels (There are few exceptions, but those ingredient labels should be pretty straightforward) - They take the minimum number of steps to get to you. - They typically go bad fairly quickly. ( dried beans, nuts, extra-virgin olive oil, or homemade beef jerky might be exceptions, but most whole foods perish rapidly) Review your inventory of foods! Ask yourself: - Can I recognize what this food used to be? - How is it packaged? - Does it have an ingredient label? If so, what's on the label? When you done come back, and tell me what you experienced!👇