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The Link Between Breast Cancer and a Virus in Meat and Dairy

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Exposure to the bovine leukemia virus from meat and dairy (or a blood transfusion from those who eat meat or dairy) is a risk factor for cancer.

In 2015, researchers in California found bovine leukemia virus (BLV) stitched into the DNA of human breast cancer tumors from mastectomies. The virus was found at much higher rates than in normal breast tissue obtained from breast reduction surgeries. Based on this difference, they calculated that as many as 37% of breast cancer cases may be attributable to exposure to BLV, likely through consuming milk or meat from infected animals.

In response, the milk and meat industries seemed more concerned about consumer confidence than consumer cancer. But scientifically, the research priority turned to the question: Could the California results be replicated? The answer, it turns out, was yes. They were replicated among women in Iran. Replicated in Brazil. In Australia, the link was even stronger. In Texas, they found the same thing. Women diagnosed with breast cancer were found to be so much more likely to have bovine leukemia virus DNA in their breast tissue compared with women without cancer, that the attributable risk was calculated at 51.82%, indicating that this meat and dairy virus may be responsible for at least half of the breast cancer cases among the women in Texas they studied.

All in all, six of the eight studies performed to date found the virus in human breast tissues, which “suggests strongly that BLV does infect humans, and breasts can be targets of infection.” Four of the five studies that compared infection rates in cancerous versus normal breast tissue found that the odds of detecting the virus in tumors were, on average, four times higher. How does that compare to other breast cancer risk factors? If you go on hormone replacement for five years, you can bump up your breast cancer risk by 30%. If you take birth control pills for more than a dozen years, your risk may go up by 40%. If you’re obese when you’re older, your risk can go up by 60%. Having a first-degree relative with breast cancer may double your risk. But having your breast infected with bovine leukemia virus may quadruple your risk, as you can see below and at 2:16 in my video Breast Cancer and the Bovine Leukemia Virus in Meat and Dairy.The only risk factors more potent than BLV infection were having the BRCA gene mutation, like Angelina Jolie has, or a high dose of ionizing radiation, like being in the wrong place at decidedly the wrong time, like Hiroshima and Nagasaki during World War II.

Beyond confirmation, one study suggested that older patients had a greater likelihood of testing positive for bovine leukemia virus. That makes sense if BLV is from exposure to dairy and meat. The older we get, the more meals we’ve had—and the more opportunities to become infected over time. Researchers also discovered that the virus comes first, before the cancer diagnosis; they found it was present in some breast tissues 3 to 10 years before cancer was found. “This argues against the idea of viral invasion of already malignant cells,” quashing the theory that maybe the virus is somehow just attracted to the cancer after the fact. Could this explain the consistent findings that breast cancer tissue is more likely to harbor infection? Again, the data showed no — the virus appeared to come first. While the review doesn’t provide absolute proof that BLV is a cause of breast cancer, based on the best available balance of evidence, BLV infection does indeed appear to be a risk factor for breast cancer.

The latest revelation is that BLV has now been found in human blood, too. This has a number of potential ramifications. Blood banks, for example, don’t screen for it. So, it’s possible you can get it from consuming meat or dairy, as well as from getting blood from someone who consumed meat or dairy. This could also mean that BLV could cause leukemia in people. It does in chimpanzees. Two infant chimps were fed milk from cows naturally infected with BLV, and both died of leukemia. We didn’t even know chimps could get leukemia. This certainly suggests the possibility of transmission or induction of leukemia through the ingestion of milk from BLV-infected cows, or blood-borne spread could carry the virus to other organs. In cattle, the virus causes blood cancers, but this may be just because dairy cattle are slaughtered and turned into hamburger when they are still so young, so maybe they don’t have time for tumors to grow in other organs.

How concerned should we be about bovine leukemia virus? “It is not clear whether this is a good news story or a bad news story.” If future studies show that BLV does cause breast cancer in people, there will be significant repercussions for the dairy and cattle industries. But that means there is something we can do about it. Perhaps action should be taken now to eradicate the infection from cattle, rather than waiting for a final verdict. Twenty-one nations have already eradicated BLV from their dairy cattle. In contrast, the BLV prevalence in the United States just keeps increasing. If industries are not going to step up and try to eliminate the disease, then the least they could do is eliminate some of the practices that spread the disease between animals.

BLV is spread via blood through contaminated needles, saw or gouge dehorners, ear taggers, hoof knives, tattoo pliers, nose tongs, and other tools of the agribusiness trade. Though “in view of the emerging information about BLV in human breast cancer, it is prudent to encourage the elimination of BLV in cattle, particularly in the dairy industry.” The hope is that, either way, it may help reduce the scourge of breast cancer.

Doctor’s Note

If you missed the previous video, see Bovine Leukemia Virus as a Cause of Breast Cancer.

Avoiding infectious risks like BLV is another advantage of making meat without animals. See my video, The Human Health Effects of Cultivated Meat: Food Safety.



glp maintenance podcast


Hi friends!

I have a brand new podcast episode live, and Betsy is back for round two!!

If you haven’t heard of Betsy, she is the creator behind Boujee Betsy, a community for women in their 40s who are finally choosing themselves, and she is as real as it gets. She’s also one of my best friends in the whole world!! Today we are picking up right where we left off, diving into our personal experiences with peptides, the mental side of weight loss maintenance, body image, and so much more.

Here’s what we chat about:

  • Betsy’s background, how she lost 70 pounds with the help of a GLP-1, and what life looks like now in maintenance mode
  • The mental and emotional journey of rebuilding your identity after significant weight loss
  • Why maintaining your goal weight is honestly harder than losing it (and why nobody talks about that)
  • Body image after weight loss and why some days you still feel like you’re in your old body
  • Why Betsy never counted calories or followed a strict food program and how she still maintains her results
  • The “ingredient household” approach to feeding a family and keeping it realistic
  • What is next for Betsy as she steps away from 20 years in education to focus on family and content creation

And so much more!!

205: GLP-1s, Weight Loss Maintenance & Rebuilding Yourself with Betsy of Boujee Betsy

Betsy’s honesty about the parts of the wellness journey that nobody glamorizes is so refreshing, and I just know you are going to love her.

Betsy is not your typical wellness guest.

She’s 45, unapologetically high-maintenance, and the creator behind @Boujee.Betsy — a community for women in their 40s who are finally choosing themselves. After losing 70 pounds with the help of a GLP-1, she’ll be the first to tell you the medication wasn’t the hard part. The hard part was everything it uncovered.

Betsy speaks openly about maintaining weight loss when nobody’s congratulating you for it anymore, the fear that never fully goes away, and the mental work of rebuilding your identity from the inside out. She’s been in fight or flight mode for most of her adult life – and she’s finally, deliberately, living differently.

Her superpower? Saying out loud what everyone else is afraid to admit. Her mission? Showing women that pouring into yourself isn’t selfish. It’s survival.

Follow her journey at @Boujee.Betsy on Instagram.

Are you interested in 1:1 wellness support and functional testing? Email me gina@fitnessista.com subject TESTING and I’d love to help!

Shop Oliveda here.

Try out luxury handbags and jewelry from Vivrelle and use my code GINAHARNEY for your first month free!

Check out We Feed Raw! Maisey goes crazy for this! I use it as a topper for her kibble or mix it into her pup loaf. You can try the raw version, the raw dehydrated kibble, and they’ll help you customize a plan for your pup. Use FITNESSISTA40 for 40% off your Meal Plan Starter Box here!

Check out my new favorite red light device here, and use the code FITNESSISTA for a huge discount. 

I’ve been using Nutrisense on and off for a couple of years now. I love being able to see how my blood sugar responds to my diet and habits, and run experiments. You can try out Nutrisense here and use GINA30 for 30% off.

If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission. You can absolutely join if you don’t currently work in the health or fitness industry; many IHPs don’t begin on this path. They’re friends who are passionate to learn more about health and wellness, and want to share this information with those they love. You can do this as a passion, or start an entirely new career.

You can use my referral link here and the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I highly recommend it!



Good Foods | Healthy Foods Song for Kids | Jack Hartmann

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Healthy foods help our bodies and brains. Find out about good foods and ways they help make us healthy. Jack Hartmann’s Good Foods song.

Lyrics
What makes your muscles grow big and strong?
Grow, grow, grow big and strong
What makes your legs run real fast?
Run, run, run real fast
What helps your arms swim in the water?
Swim, swim, swim in the water
What helps your body grow
It’s good foods
Help your body grow
Good foods help you run real fast
Good foods help your arms to swim
Good foods alright!
Good foods alright!
Like apples
bananas
oranges
and grapes
chicken
fish
ham
and steak
broccoli
beans
carrots
and corn
potatoes
rice
May I have a little more?
What helps your body jump in the air?
Jump, jump, jump in the air
What helps your hands shoot a basketball?
Shoot, shoot, shoot a basketball
What helps your arms paddle a boat?
Paddle, paddle, paddle a boat
What helps your body grow?
It’s good foods help you jump in the air
It’s good foods help you shoot a basketball
Good foods help you paddle a boat
Good foods alright!
Good foods alright!
Like apples
bananas
oranges
and grapes
chicken
fish
ham
and steak
broccoli
beans
carrots
and corn
potatoes
and rice
May I have a little more?
Please
It’s good foods
Help your body grow
Good foods help you run real fast
Good foods help your arms to swim
Good foods alright!
Good foods eat them everyday

Jack Hartmann’s website: https://jackhartmann.com

Subscribe to our YouTube Channel: https://goo.gl/ogaW1i

Remember to connect with Jack Hartmann on his Social Networks:

Facebook: https://facebook.com/hop2itmusic
Pinterest: https://pinterest.com/jackhartmann
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You can find Jack Hartmann’s Music on:

Jack Hartmann Website: https://jackhartmann.com
iTunes: https://goo.gl/GeDJeJ
Amazon: https://goo.gl/Ei8C6B
Google Play: https://goo.gl/doZpfS
CD Baby: https://cdbaby.com/Artist/JackHartmann

source

Sushruta Samhita Uttaratantra Chapter 66 Doşabhedavikalpa Adhyāya (Categories of Dosas)


AIAPGET Points

  1.   Tridoshas, Saptadhatus, Purisha and Mutra are said to be ‘Deha Sandharana’ when they are normal and balanced by Sushruta Acharya.
  2.   Purusha is made up of sixteen Kalas.
  3.   The Pranas like Agni, Soma etc. are eleven in number.
  4.   Number of diseases – 1,120.
  5.   Number of Dravyas – 573.
  6.   Doshas are of 62 combinations according to Acharya Sushruta (Su.Ut.66/9).
  7.   Two dosha aggravation / Dwandwa – is of 9 types.
  8.   Three dosha aggravation / Sannipata – is of 13 types.
  9.   Two dosha decrease – is of 9 types.
  10.               Three dosha decrease – is of 13 types.

For More AIAPGET Points from this chapter and also for content and preparation, please join our SARATHI Program.

The 66th chapter of Uttaratantra of Sushruta Samhita is named as Doşabhedavikalpa Adhyāya. This chapter deals with Categories of Dosas.     

अथातो दोषभेदविकल्पमध्यायं व्याख्यास्यामः ||१||
यथोवाच भगवान् धन्वन्तरिः ||२||

We will now expound Dosabheda Vikalpa – categories of combinations of doṣhās; as revealed by the venerable Dhanvantari.

अष्टाङ्गवेदविद्वांसं दिवोदासं महौजसम् |
छिन्नशस्त्रार्थसन्देहं सूक्ष्मागाधागमोदधिम् ||३||
विश्वामित्रसुतः श्रीमान् सुश्रुतः परिपृच्छति |
द्विषष्टिर्दोषभेदा ये पुरस्तात्परिकीर्तिताः ||४||
कति तत्रैकशो ज्ञेया द्विशो वाऽप्यथवा त्रिशः |५|

Divodasa, the teacher of Sushruta was endowed with below mentioned qualities –

      Learned in all the eight branches of Ayurveda

      Immense brilliance

      Radiance,

      Had precise knowledge of the science, the texts comprising the explanation of each aspect and subject of the science and vast ocean of scriptures without any doubt

Suśruta, son of Viśvāmitra was a student of Divodasa Dhanwantari.

Sushruta requested Lord Divodasa with the following questions. He asked – ‘your kind self has previously mentioned the sixty-two kinds of combinations of doshas. Which out of these should be understood in the combination of ones, twos or threes? Please explain.’

तस्य तद्वचनं श्रुत्वा संशयच्छिन्महातपाः ||५||
प्रीतात्मा नृपशार्दूलः सुश्रुतायाह तत्त्वतः |६|

Divodasa, who was considered as the lion among the kings and the one who dispels doubts and a person of affectionate mind, on hearing Sushruta’s questions, explains as below mentioned.

त्रयो दोषा धातवश्च पुरीषं मूत्रमेव च ||६||
देहं सन्धारयन्त्येते ह्यव्यापन्ना रसैर्हितैः |७|

Below mentioned are said to do the ‘deha sandharana’ i.e. support and protect the body when they are normal and balanced –

      Three Doshas

      Seven Dhatus

      Purisha – faeces

      Mutra – urine

Number of Purusha, Prana, Roga, Dravya etc. (7-8)

पुरुषः षोडशकलः प्राणाश्चैकादशैव ये ||७||
रोगाणां तु सहस्रं यच्छतं विंशतिरेव च |
शतं च पञ्च द्रव्याणां त्रिसप्तत्यधिकोत्तरम् ||८||
व्यासतः कीर्तितं तद्धि… |९|

Purusha is said to be made up of sixteen kalas. Agni, Soma etc Pranas are eleven. The number of diseases are eleven hundred and twenty (one thousand, one hundred and twenty) and Dravyas are five hundred and seventy three in number. All these are elaborated in this shastra (Sushruta Tantra / Samhita).

The three qualities i.e. Sattva, Rajas and Tamas have also been explained in connection with the (three) different Doshas (vata, pitta and kapha) which are generally said to be of sixty two combinations. (9)

Combinations of Doshas are of sixty two kinds 

… भिन्ना दोषास्त्रयो गुणाः |
द्विषष्टिधा भवन्त्येते भूयिष्ठमिति निश्चयः ||९||
त्रय एव पृथक् दोषा द्विशो नव समाधिकैः |
त्रयोदशाधिकैकद्विसममध्योल्बणैस्त्रिशः ||१०||
पञ्चाशदेवं तु सह भवन्ति क्षयमागतैः |
क्षीणमध्याधिकक्षीणक्षीणवृद्धैस्तथाऽपरैः ||११||
द्वादशैवं समाख्यातास्त्रयो दोषा द्विषष्टिधा |१२|

Individual doshas (single dosha vitiation) i.e. doshas which have aggravated individually are three in number (Here one of the doshas is aggravated and the other two are in their normal state).

Doshas getting aggravated in twos are nine in number (Here two among the three doshas are aggravated, whether equally or unequally but the third dosha is in its normal state).

The number of combinations would be thirteen if they are taken three at a time – all of them aggravated, both equally and unequally. Thus combining all the above said types, we would get twenty five types in all with the aggravated doshas.

With an equal number of combinations in cases of the diminution of doshas (taken one, two or three at a time as explained in the dosha aggravation) we will have fifty combinations.

The number of combinations (taken one, two and three at a time) with the aggravated and diminished doshas mixed together would be twelve in number only (with decrease, medium and increase of the increase and decrease of doshas they become twelve). Thus we get sixty two combinations in all.

मिश्रा धातुमलैर्दोषा यान्त्यसङ्ख्येयतां पुनः ||१२||
तस्मात् प्रसङ्गं संयम्य दोषभेदविकल्पनैः |
रोगं विदित्वोपचरेद्रसभेदैर्यथैरितैः ||१३||

When the doshas combine with the dhatus and malas, innumerable forms of combinations are formed. Therefore, the dosha combinations may be considered as relevant to the context.

The diseases are diagnosed and treated with rasa bheda i.e. drugs having various tastes, either separately or in combination.

भिषक् कर्ताऽथ करणं रसा दोषास्तु कारणम् |
कार्यमारोग्यमेवैकमनारोग्यमतोऽन्यथा ||१४||

The below mentioned four, when functioning together would lead to comprehensive health –

      Bhishak – the physician is considered to be Karta – the performer of treatment

      Rasas – the tastes or drugs which have tastes are considered as Karana – means for treatment

      Doshas – are regarded as kaarana – the causes of the disease

      Arogya – state of health is considered as Karya – functions or action / result of treatment

If they do not operate together, they will lead to ill-health.

Grantha samāpti- epilogue of the text

अध्यायानां तु षट्षष्ट्या ग्रथितार्थपदक्रमम् |
एवमेतदशेषेण तन्त्रमुत्तरमृद्धिमत् ||१५||
स्पष्टगूढार्थविज्ञानमगाढमन्दचेतसाम् |
यथाविधि यथाप्रश्नं भवतां परिकीर्तितम् ||१६||

Uttara Tantra is formed when these sixty-six chapters of the section are arranged in proper order. This helps in clear understanding of the hidden meanings for people of having poor mental (understanding) capacity. This will also help in understanding the wide scope of the subjects. It is easy to understand the concepts clearly and easily because they are documented in the form of replies given by Acharya Divodasa to the questions placed in proper order by Master Sushruta.

सहोत्तरं त्वेतदधीत्य सर्वं ब्राह्मं विधानेन यथोदितेन |
न हीयतेऽर्थान्मनसोऽभ्युपेतादेतद्वचो ब्राह्ममतीव सत्यम् ||१७||

The person who studies Sushruta Samhita treatise along with Uttara Tantra section, in accordance with the procedure advised by Lord Brahma will definitely understand the correct meaning of the text and will never falter in doing so. These sayings of Lord Brahma are very true.

इति श्री सुश्रुतसंहितायामुत्तरतन्त्रे दोषभेदविकल्पो नाम षषष्टितमोऽध्यायः ||६६||

Thus ends the Sixty Sixth chapter by name Doşbhedavikalpa in Uttara Sthana of Susruta Samhita.

Thus ends Uttara sthana of Suśrutasamhita.

Thus ends Susruta Samhita composed by the great sage Susruta, son of sage Visvamitra and disciple of Käsiraja Divodāsa Dhañvañtari.

The best newsletters from the past year 🙌

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There’s so much noise in the fitness industry.

So many “Don’t do that” or “You’re doing it wrong if…” So much fear-mongering and finger-pointing. And honestly, it frustrates the heck out of me.

It’s overhyped, overblown, and not all that helpful. Especially for those of us who just want the strength, energy, and health to pour into everything else we’ve got going on.

One year ago today, I took over writing this newsletter from Steve with one goal: bring you practical, real-world lessons from my 15+ years of coaching that you can actually use.

I wanted to show you how fitness can be a part of your life without taking over your life. AND that we can have fun with it, too. 😊

I’m so grateful for the response. For every note and reply telling me about your goals, your struggles, and what resonated most.

So to celebrate one year, here’s a list of my best newsletters. These are the ones worth a refresher or a second look if you missed them the first time around.

💙 The Ones That Hit Home

Turns Out, I Needed My Own Advice Last Week (Twice!) Sometimes we need to hear the same advice we give to others. As I often say: “Even coaches need coaches!” If you’ve been holding yourself to an impossible standard, start here.

“Thank you for helping to subtly kick me into gear. Not going to put pressure on myself, just allow myself to take each day as it is and do the best I can. And thank you for being vulnerable. I am learning that vulnerability like this is something beautiful. It is more impactful than any advice because it is real and raw.” -W

NAWs: The Art of Getting Back on Track If you’re mid-disruption right now – illness, travel, life – this one’s for you.

“This mail came at the perfect timing! For march, I’ve had an entire fitness structure planned out and couldn’t stick to it for medical reasons…Over the past week, I attempted to show up regardless. No PRs, no new exercises. The only win was showing up and trusting the process. Ending the night with this read was such a comfort. Thank you!” -L

Feeling Drained? Try This. For when your tank is on empty and the answer isn’t “push harder.” Sometimes the most important training decision you make is the one that protects your energy.

“This was truly helpful, a pick-me-up at a difficult time.” -J

Start Where You Are. Use What You Have. Do What You Can. The post that prompted more “I felt like you were talking directly about me” replies than anything else I wrote. Thanks again to Charlie for sitting down to record this live coaching session with me.

“Matt, you are speaking to my soul with this email today! This is exactly what I need to hear to remind myself that I’m not alone, I haven’t completely failed and there’s still hope! Thank you!” -S

🔧 The Practical Playbook

How to Get Stronger if You’re Feeling Stuck Another live session with a reader, Rosanne and I unpacked exactly what to do when your progress stalls. If you’ve plateaued, this one’s for you.

“I’m seeing a LOT more progress. I actually think I will need to buy some heavier weights soon to have at home as in a few movements I’m maxing out what I have, which is a great problem to have!” -R

What Does “Enough” Fitness Look Like?(plus the 5-minute mobility routine) Answering one of the most common questions I get: “How do I know I’m doing enough?” This pair of posts gives you a real answer and a concrete example you can do today.

The Beginner Dumbbell Workout The most-clicked workout of the year – and an awesome partner to our Beginner Bodyweight Workout.

🏆 Most-Read of the Year

3 Lessons from Coaching Thousands of Nerds The foundational frameworks I come back to over and over. Worth a re-read anytime you feel off track, just to check in: am I doing these 3 things?

What if I Fail Again? One of the hardest mental hurdles I see people face. If you’ve struggled to stick with fitness habits before, it can feel almost impossible to believe you’ll succeed this time. You’re not alone in that. This post is the first step I walk people through to break that cycle.

Phew, we covered a lot of ground this past year!

Once again, I want to say thank you.

Thank you for the questions. The kind words. The “hey Matt, this one hit different” replies. If you’ve ever written back, you know I read every single one. It genuinely makes my day to hear from you, problem-solve together, and cheer you on from afar.

That’s what this whole thing is about.

Here’s to another year of cutting through the noise together. 🥂

– Matt

Mango Bellini – Skinnytaste


This post may contain affiliate links. Read my disclosure policy.

Looking for an easy brunch cocktail? This Mango Bellini combines mango purée and chilled Prosecco for a refreshing drink perfect for any celebration.

Mango Bellini

Mango Bellini Cocktail

If you’re looking for an easy brunch cocktail that feels festive with almost no effort, this Mango Bellini is it. It’s a tropical twist on the classic Bellini, made with sweet mango purée and chilled Prosecco or champagne. I love serving these for Mother’s Day, bridal showers, summer brunches, or anytime you want something light, bubbly, and a little special. You only need two ingredients, and it’s just as easy to make a mocktail version.

Why You’ll Love Making Bellinis

Gina @ Skinnytaste.com

I love a mango bellini for brunch, it’s one of my favorite fruits and always a hit at any gathering!

  • Only 2 ingredients – Sweet, fruity, and refreshing
  • Ready in minutes – Make puree ahead or buy it ready.
  • Perfect for brunch or entertaining
  • Easy to make alcohol-free – swap the prosecco for non-alcoholic sparkling wine
Gina signature

What You’ll Need

You only need two ingredients to make this easy Mango Bellini:

  • Mango Purée – Fresh blended ripe mango tastes amazing, but store-bought purée makes this even easier. Look for options like Goya frozen mango pulp, Alphonso mango purée, or other canned/carton mango purées in the international aisle. Thaw frozen pulp before using.
  • Chilled Prosecco or Champagne – Prosecco is my go-to because it’s light, crisp, and affordable, but champagne or any dry sparkling wine works too.

How To Make Mango Bellini

  1. Add 1/4 cup mango purée to each champagne flute.
  2. Slowly pour in the chilled Prosecco or champagne to keep the bubbles from overflowing.
  3. Stir gently with a spoon to combine. Serve immediately while cold and bubbly.

How to Make More for a Crowd

This recipe is easy to scale up using the same ratio: 1 part mango purée to 2 parts chilled Prosecco or champagne.

Best Way to Serve for a Party

Add the mango purée to a pitcher first, then slowly pour in the chilled prosecco right before serving. Stir gently once, then pour into glasses so it stays bubbly.

Variations

  • Peach Bellini – Replace the mango purée with peach purée for the classic version.
  • Strawberry Bellini – Replace the mango purée with strawberry purée or blended strawberries.
  • Frozen Mango Bellini – Blend the mango purée with ice first for a frosty, slushy version.
  • Mocktail Mango Bellini – Swap the Prosecco for sparkling water, club soda, or alcohol-free sparkling wine. For a mocktail Mango Bellini, you want something bubbly that isn’t overly sweet such as Mionetto or Freixenet.
Mango Bellini

More Skinny Cocktails and Mocktails:

Other skinny cocktails I love are Basil Cucumber Gin Coolers, Citrus Margarita Spritzer, Iced Green Tea Mojito and Watermelon Martinis to name a few. Here’s 5 more:

Skinnytaste High Protein cookbook protein

Prep: 5 minutes

Cook: 0 minutes

Total: 5 minutes

Yield: 2 serving

Serving Size: 1 glass

  • Spoon 2 tablespoons mango purée into each champagne flute.

  • Slowly top with chilled prosecco.

  • Stir gently and serve immediately.

Last Step:

Please leave a rating and comment letting us know how you liked this recipe! This helps our business to thrive and continue providing free, high-quality recipes for you.

If your mango is super ripe and sweet, fresh blended mango tastes best. If not, store-bought purée works great for a smoother Bellini.


Ratio to make a batch:
1 part mango purée : 2 parts Prosecco (or champagne). If you like it lighter and bubblier, you can stretch it to 1:3.

Serving: 1 glass, Calories: 86 kcal, Carbohydrates: 3.5 g, Sugar: 1.5 g

It happened again. | Nerd Fitness

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It happened again.

I came home from coaching my son’s rec soccer game, ran up the stairs, and felt it instantly. My back seized and locked up.

And then that sinking feeling hit right away:

“Not again. I was doing so well.”

And I was doing well. This was about 2 years without a major flare-up, roughly 4x longer than my average through most of my 30s.

If you’ve followed me for a while, you know I’ve dealt with low back pain for over 20 years thanks to congenital spinal stenosis and previous injuries. So I’ve gotten pretty good at reading the warning signs so I know when I’ve pushed a little too hard and need to back off.

This time, I had noticed. I’d been careful. And it still happened.

But here’s what I want to share with you today.

When you’re in pain, or stuck, or feel like you fell off track – especially if it’s happened before – it is so easy to feel like this is how it’s going to be from now on. Forever.

I see it with my coaching clients all the time. Folks dealing with chronic pain or conditions like POTS or RA. But also folks dealing with tendonitis, or a tough week at work that wrecked their workout streak, or a stressful stretch that pulled them off track with food.

The thought sounds like:

“Here we go again. I just can’t keep this up.”

But that’s not true. It just feels true in the moment.

The evidence almost always says something different. And that’s exactly why we need help reframing our internal dialogue sometimes. Because left to its own devices, your brain will happily ignore every piece of evidence that doesn’t match the “I’m doomed” story it’s telling.

Here’s what I keep reminding myself (and what I’d tell you, too):

You’re more of an expert on your situation than you realize.

By this point, you’ve found some things that help. Or, almost as valuable, you’ve found things that don’t help. Either way, the pool of unknowns is shrinking. That’s progress, even when it doesn’t feel like it.

For example, I know that I need to get short, repeated efforts of gentle movement in throughout the day to help manage my pain and restore function. But that there is no “magic” exercise that does it, and that what my body needs each day will vary, so I have to be patient while I figure out what will feel good today. Before, I would feel lost and overwhelmed by this idea. Now, I know I just need to go through the process.

Every flare-up has taught me something.

Sometimes it’s physical (a movement to avoid, a movement that helps). Sometimes it’s mental (a story I keep telling myself that isn’t actually serving me). Sometimes, it’s just more empathy for others who deal with chronic pain and challenges. I try to walk away from each one with at least one new piece of the puzzle.

You can’t rush it. You can’t force it.

This is the hardest one for me. I want a timeline. I think it gives me a sense of certainty and control when I’m feeling most vulnerable. But sometimes the most important step is surrendering to the process and refusing to pile guilt, fear, or anxiety on top of what’s already a tough week.

But “surrender” doesn’t mean “do nothing.”

You can’t rush the process, but you can always find your NAW – your Next Available Win.

Not the giant comeback plan. Not the “I’ll get back to 100% by next Monday” pressure. Just the next small thing you can do right now that interrupts the spiral.

For me, this week, the NAWs looked like:

  • Getting on the heating pad
  • Sending a message to my doctor
  • Spending 5minutes on the floor doing some gentle movements
  • Journaling out the spinning thoughts so they weren’t just rattling around in my head 😅

That’s it. A few small things. None of them “fixed” anything. But each one shifted me from being acted on by the situation to taking one small action inside it.

Your NAW will look different depending on what you’re navigating:

  • Off track with food after a rough week? Your NAW might be jotting down an idea for your next meal, or falling back on a go-to meal when your time and energy are short.
  • Missed a few workouts? Your NAW might be a 10-minute movement snack, not a full “I’ll do double tomorrow” comeback. (That almost always backfires.)
  • In a mental spiral? Your NAW might be writing it down, talking to someone, or grabbing something simple from your Nourishment Menu.

The flare-up is the flare-up. The story you tell yourself about the flare-up – and the next small thing you choose to do – is where you actually have control.

So if you’re in a hard stretch right now, whether it’s pain, an injury, a derailed routine, or just a season where everything feels harder than it should – I know exactly how it feels.

This isn’t forever. You’ve come back before. You’ll come back again.

What’s your next available win? 💪

You got this.

– Coach Matt

P.S. If you’re navigating a flare-up or an injury, Coach Damien is someone on our team who I trust who works with folks on these things every day. Take our quick Coaching Quiz to see who’d be a good fit for you.

Why Sheet Pan Dinners Still Win Every Time – WellPlated.com


Hi, I’m Erin Clarke, cookbook author and the home cook behind Well Plated. I’ve helped millions of people cook healthier meals that actually taste amazing and sold over 190,000 books! I’m here to help you save time, dirty fewer dishes, and feel great about what you’re eating, without overthinking it. Welcome!