Are you tired of counting calories to ensure you lose weight? Listen, it has become easier with all the apps and technology to track your food and log it. I mean all you have to do is scan a bar code and you can get most all the information you need added to your daily log. But, let’s face it nobody really wants to spend time every day, 365 days a year logging their food. I know I will have the best intentions in the world but trying to juggle running an online coaching business, coaching at Orangetheory fitness, and the hustle and bustle of two active kids I fall short and stop after a few good days. Well, if you are like me and need a more simpler approach I have you covered.
Take a look at this infographic by Precision Nutrition and Dr. John Beradi. I think you will agree this is a much easier approach to knowing how much you should be eating without the hassle of pulling out your smart phone and searching for food items to add to your food diary!
Using your hand is really all you need but if you want to see the different portion sizes for men and women as well as body type then download the entire infographic to see how to build your plate!
You can download the full info graph here => precision_nutrition_calorie_control_guide_pdf
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It is funny how the older I get the more concerned I have become about my health. Now I can’t say that I subscribe to all of these but I found myself reflecting back on how bad I used to be about my health and nutrition! And I can’t tell you how many of #2 I ate in my 20’s!
Even your breakfast contains kale. Especially kale. In fact, you’re probably eating kale right now.
What is this shit?
Remember when you used to drink soy?
And you have to count to 10 every time someone tells you milk is essential for calcium. Because cows specifically produce milk to nourish people, right?
The kings and queens of the health world, to which you can only aspire. I mean, look at Kris Carr – the woman has cancer and she looks better than you do.
…more than an actress.
Decadent super chocolate-candy birthday day with whipped cream and extra icing…
Raw cacao, avocado, coconut oil, lucuma and maca cake with an almond base. Mmmm…
You might not be certified, but, let’s face it, you’re basically a nutritionist. You’re pretty sure you know more than most health professionals. You’ve probably read more books on health than you did for your degree. And this time, because you actually wanted to.
…so you can have your organic produce and save money too.
All that processed meat and sugar… really?
… and you wish sun salutations were more acceptable in public spaces, like the middle of the office, classroom, train, bus, supermarket, shop floor, family gathering…
… then you’re probably thinking about it, whether day dreaming about a career change, or as a straight up life path.
Because theobroma cacao is a superfood, after all, so you absolutely HAVE to have it. Every. Single. Day.
It’s for your health, okay?
This is one of the worst possible things that can happen.
And then you get stressed because your stressed, which is even worse, so you’re basically just going to die now, regardless of diet and exercise.
You’ve heard the latest studies and are positively in love with coconut. Cook with coconut oil? Of course! A spoonful of coconut oil in smoothies? Yes please!
.. with all your green juices/immuni-teas/raw ginger/other healthy techniques, you have a superhuman ability to fight off winter illnesses.
Long, long list of ambiguous symptoms, of which you have three, pertaining to many possible disorders/causes…
… but it must be Candida!
You still remember the first time you went in one, and you were like, there’s an entire supermarket dedicated to food like this?! You still walk around it in awe and can’t believe some of the things you can pick up there.
And can also justify this spending in ‘I don’t smoke/ binge drink/ eat fast food, but if I did, I would spend this much, therefore it’s okay to buy this fresh juice/mochi/umeboshi plum/raw food anything”
C’mon. You know you’ve done this.
Reconstituted potato deep fried in rancid oil with added chemicals? I think I’ll pass.
Delicious nutritious drinks that will give you a healthy glow and not lead to decisions you regret, and looking like hell the next day, please.
If you don’t live in California (so I believe), your health obsession can make you feel pretty lonely. But you don’t care because you feel and look fabulous. And those special people in your life love you anyway.
And you get agitated when people don’t see eye to eye with you.
… there’ll always be someone, online or not, telling you you’re diet is appalling for still eating carbohydrates/animal protein/fat/sugar/raw/cooked/gluten/dairy/vegan/processed foods.
You’ve seen far too many show downs on forums and MindBodyGreen. Best just to listen to your own body, for a change.
… and whatever healthy means to you, you want to honor your body, regardless of its physical shape, ability or size, that allows you live in it.
I am sure by now you have heard the benefits to using coconut oil. Well, here are some reasons that will show you why it is your new best friend
Let me know which one you like best in the comment section below!
Her Solution: Fixing your raccoon eyes. Dip a cotton ball in coconut oil and use it to wipe away mascara streaks and smudged eyeliner.
Her Solution: Removing the evidence from your knees, elbows, and so on. After a cut has healed over, rub coconut oil on the scar to gradually lighten it over time. This also works for stretch marks.
Her Solution: Nourishing your cuticles. Coconut oil promotes nail growth and provides the perfect canvas for nail art.
Her Solution: Boosting your immune system and aiding weight loss. Vlogger Jenna Marbles swears by blending a spoonful of coconut oil into her breakfast smoothies.
Her Solution: Coconut oil can replace the vegetable oil or butter in most recipes. It’s also dairy free.
Her Solution: Strengthening weak and dry hair. Rub melted coconut oil onto your scalp and roots, then let it soak in for three hours. It may take a few lather-rinse-repeats to wash all the oil out, but you’ll know it’s gone once your shampoo starts lathering up normally.
Her Solution: If you don’t have three hours to kill, try taming your flyaways with a small dab instead.
Her Solution: Possibly encouraging hair growth. Apply coconut oil to your eyebrows and let it absorb overnight. Castor oil works for this as well.
Her Solution: Moisturizing dry patches. Rub coconut oil directly onto your dry skin for a few days and watch the flakes disappear.
Her Solution: Exfoliating. Mix coconut oil with sugar or salt for an effective body scrub.
Her Solution: Improving dark circles and bags. Applying a tiny amount of coconut oil around your eyes can even ward off wrinkles.
Her Solution: Oil pulling, an Ayurvedic technique that involves rinsing your mouth with coconut oil. Supposedly it whitens your teeth and removes harmful bacteria.
Her Solution: Softening the leather. Wipe your boots with coconut oil to help break them in. To be safe, test the oil on a small patch first.
Her Solution: Relieving itchy bug bites. Prevent hours of scratching by applying coconut oil directly to the bites. You can also combine it with peppermint oil extract to create homemade insect repellent.
Her Solution: Being dirt cheap. A 16-ounce jar of coconut oil costs around $8 or $9, and its uses are endless. Find it online or at your local health store.
I hope you enjoy your new best friend!
Coach DaveContinue reading
Food prices are skyrocketing due to the introduction of biofuels, high regular fuel prices, inflation, and other events outside of our control. For many people, the food budget is becoming the most expensive part of the household living costs. This list is to help people who don’t want to suffer these prices so they can put their hard earnt cash in to more productive areas. This list is in no particular order – using all or just one or two of the tips here should help you save money – substantially in many cases.
When you are shopping for food, it is important that you make a list – this will help you to avoid buying things that you do not need. The highest cost of shopping is almost always the unexpected extras that you don’t really need. Making a list also helps you to realize just how much food you are buying – you would be surprised how much “deadwood” you can cut out. This is particularly effective when used in conjunction with item 6 and 8.
Cooking from recipes is great if you are not the most confident cook, but if you force yourself to experiment with food, you can use up all the bits and pieces left over in the refrigerator and cupboards that might otherwise just sit there and spoil. If you try to empty your cupboards between shopping you will save a fortune – in some cases you will find that you can skip a whole week of shopping. When you are trying to save money you have to give up the idea of luxury meals every day.
When I shop online with a list (see item 10), my grocery bill is more than halved. Supermarkets are designed by specialists who know how to convince you to buy things you don’t want. Every item is placed in such a way that it will entice you. The supermarkets have become incredibly good at this (as is evidenced by my half price shopping bill when I don’t go to the store). You usually save so much money that the small delivery fee charged by some online shopping stores is worth paying. Make sure to follow tip 10 and buy only what it is on your list – nothing more.
Supermarkets have a tendency to package items in odd numbers – such as packs of 3 steaks when you only want 2. This can work to your advantage – buy the 3 pack, cook it all, and save one piece for lunch the next day. This is true of all leftovers – they can either be reheated and eaten the next day, frozen for later use, or recycled in another meal (when you cook leftovers it is called rechaufe). Left over chicken from a roast can be turned in to a hearty chicken soup, left over cooked meat can be ground (minced) and made in to a pie filling, the list is endless. Just remember (item 9) that recipes are not going to help you to cook with leftovers – you need to just dive in and give it a try.
It is a good idea to make a core menu for the week – a menu that doesn’t change from week to week. This may include things like sausages and mashed potato, fried chicken, caesar salad, etc. By adding 5 regular meals you can control the cost of your shopping, and as time goes on you can learn ways to make shortcuts and save more money. Furthermore, one large bag of potatoes can be used up in 2 weeks instead of half a bag sitting around spoiling. Use your extra two days to add a special meal – something that changes every week so you don’t get bored with your meals.
Buying in bulk is almost always cheaper than buying small portions. It is important to remember, however, that this is not an effective shopping tool if you are buying bulk items that you don’t normally use. Bulk shopping should be reserved to the items that you use regularly and in large quantities. For example, if you bake your own bread you should buy the largest sack of flower you can – but if you never bake your own bread you should not buy bulk flour. This seems like an obvious point, but a lot of people get so enthusiastic about the savings that they buy unnecessary goods.
Not only are store brand goods almost always cheaper, but often they contain the very same food as a label brand. This is true not just of food but also clothing. It is definitely not worth paying twice the price just for a fancy label when the quality of the goods are identical. We certainly wouldn’t buy a Lada with a mercedes logo on it for twice the price as a Lada with the Lada logo. Why do it with food?
Cooking from scratch is one of the best ways to save money in shopping. Pre-packaged and pre-cooked meals are expensive – every step in the process of turning raw food in to prepared food adds more to the price. This is true of cuts of meat as well – chicken with the skin and bones intact costs a lot less than skinned boned chicken breasts. For the 2 minutes work you save when buying pre-cut meat it is hardly worth paying a premium price. Cooking from scratch will not only save you money, it will make you healthier as your food will not contain preservatives and chemicals. Also, you can quite often cook a meal from scratch in the same time as it takes to open and heat a pre-made meal.
Coupons are an excellent way to save money. Some shops use loss leaders- this is when they sell goods at cost or less than cost. The aim of loss leaders is to draw customers in to the store. Take advantage of this and shop at a few different places – buying only coupon items. You will be amazed how much money you can save. But be warned – just like bulk buying – do not buy items you do not need just because they are so inexpensive. You are not saving any money when you buy something you don’t need.
Buying local produce will always be cheaper than transported goods because you are not paying transportation costs, and it is these costs which are growing the most rapidly at present. Furthermore, you get to build up a good relationship with members of your local community and get the freshest fruit and vegetables. This also means that you are eating seasonal produce and not something that has been frozen for a year before it hits the shops. Why pay twice the price for last year’s apples when you can get apples that have just come off the tree?
Coach DaveContinue reading
It is funny how much different my taste buds are now that I am an adult. I swore as a kid I would never eat these foods!
These little guys were pure evil when you were 8, but now that you care about things like fiber and cholesterol they’re actually delicious. Also, you can make them into chips (aka the magical combination of healthy and delicious).
Back when you thought that swallowing seeds would lead to sprouting a fruit in your stomach, these were a pain. Now the seeds add a delicious crunch and can really brighten up a salad.
As a kid, you probably hated squash’s gooey texture, but now that you’re older, things like squash blossoms are insanely delicious. And also spaghetti squash is a thing so that you can eat 10 bowls of “spaghetti” and not die from a carb overload.
The gluey, heavy-as-a-brick stuff from your childhood winter breakfasts now seems like a filling and delicious way to start your morning. You now know that oatmeal can taste amazing.
You couldn’t pay most of us to eat spinach when we were kids, but the addition of yummy things like garlic and olive oil (and maybe even bacon) has made it into a surprisingly versatile food. Plus, it’s a great addition to smoothies. Popeye would be proud.
If you, like me, grew up without the wonders of white Wonder Bread, you were probably jealous of your friends’s sandwiches. Now, you realize how much fiber and nutrition whole grains provide and suddenly Sally’s mayo and sugar sandwich doesn’t sound so great.
Fish was the worst when you just wanted some Hamburger Helper for dinner. Now, those omega-3s make eating salmon way less torturous.
You used to wonder why anyone would even drink something that didn’t contain massive amounts of sugar. Now, it’s a refreshing drink for when you’ve just read an article about how aspartame is going to kill us all.
You used to complain about quinoa’s almost soapy flavor (not to mention its mealy texture), but adding some unique flavor like apricots and pistachios make for a sophisticated experience.
Any of that weird coriander stuff that your mom used to try out was a nightmare in third grade, but now you can truly appreciate a good curry.Continue reading
Healthy, hydrating, and homemade.
A classic trifecta. Get the recipe.
To fully fuse the flavors, combine the ingredients in a pitcher and let them sit for up to a day before drinking. Get the recipe.
I been drinkin’ ~watermelon~. (And also mint.) Get the recipe.
For a stronger fruit flavor, muddle the strawberries instead of slicing them. Get the recipe.
Not a cilantro fan? Find other variations here.
This combo steeps for a day, and the berries and petals are strained out before drinking. Get the recipe.
Break out the blender: It’s agua fresca time. Get the recipe.
Agua frescas typically call for added sugar, but feel free to adjust the sweetness depending on your taste. (Or leave it out entirely.) Get the recipe.
Chunks of honeydew are blended until they’re liquified, then balanced out with water, fresh lime juice, and sugar. Garnish of choice? Tart raspberries. Get the recipe.
Coconut water gives this version a lightly sweetened base. Get the recipe.
Champagne mangos bring the party. Get the recipe.
Steve Henderson is a normal, everyday kind of guy. The kind of guy who when he and his friend are in a hurry, stops by his local Chop’t in Forest Hill for a wrap. He’s the kind of guy that notices when his friend takes a bite of said wrap before looking. He’s the kind of guy that doesn’t necessarily expect or want to see a dead rodent in his friend’s wrap. But so it goes.
So maybe the Pine Street Chop’t can incorporate the rat into its marketing campaign to beat the inspection this September? I guess it worked for Chuck E Cheese? How does “Dead E. Salmonella” sound? If your friends and family love dead animals and food, especially when they meet in a tortilla, give this a share on Facebook!Continue reading
To all my breakfast fans out there! Listens, nobody should have to start the day with deprivation.
Looks and tastes decadent, but the whole grain bread, cottage cheese, and fresh berries mean you’re doing more than just your taste buds a favor. (Pro tip: Using freshly baked bread instead of the processed, packaged kind makes all the difference.) Recipe here.
Adding quinoa to your hash browns means you get a whole extra dose of protein. Not a bad way to start the day. Recipe here.
Tastes better AND feels better than what they’ll sell you at the deli. (Once again, fresh bread changes everything.) Recipe here.
Thin crust > thick crustHard-boiled eggs > fried-in-butter eggsRicotta > mozzarella, cheddar, or parmesanTurkey bacon > Bacon baconKale > no kalePizza > everythingRecipe here.
Nonfat yogurt, honey, and whole wheat flour make these blueberry muffins just as tasty as the regular version, but without all the overprocessed, high-fat ingredients. Recipe here.
Don’t muck up your huevos with unnecessary chorizo, sour cream, or refried beans. Recipe here.
Making this one takes a serious level of commitment, BUT in the end, you’ll have a beautiful, homemade, vegan blueberry danish. Skip the glaze if you want to cut the sugar. Recipe here.
Satisfy your breakfast sandwich craving with a whole wheat English muffin, fresh tomatoes, eggs, and just the right amount of cheddar cheese. Recipe here.
A Paleo breakfast everyone can get behind. Recipe here.
Try subbing out regular eggs for a tofu scramble to get the flavor without the cholesterol. Add nutrition and bulk with sautéed spinach and peppers. Recipe here.
You will not miss the processed white flour, which, unlike the whole wheat version, has lost most of its nutritional value. And, you know, bananas are delicious. Recipe here.
Even if you’re not Paleo, without the nutrient poor, white flour English muffin and highly processed cheese, this recipe is a way healthier alternative to anything you can get at a drive thru window. Recipe here.
Light and fluffy with no reason to feel guilty later. Recipe here.
No processed sugar and lots of natural protein makes these bars about a gajillion times better than anything that comes in a wrapper. Recipe here.
Replace your potatoes with cauliflower for a low-carb, nutrition-packed breakfast. Recipe here.
How to make anything healthier: Add kale. (The whole wheat English muffins and lighter Hollandaise help too.) Recipe here.
Turkey sausage, a potato crust, cheddar cheese… I’m sorry, what were we talking about? Recipe here.
Whole wheat flour for the biscuits + turkey sausage for the gravy = A satisfying breakfast for everyone. Recipe here.
You don’t need a recipe to make a frittata, but this one proves you also don’t need cheese. (BTW, dsp stands for “dessertspoon” and 1 is the equivalent of 2 teaspoons.) If you want something cheesy but still healthy, try a goat cheese frittata — goat cheese is delicious and creamy but not as high in calories or fat as hard cheeses.
This recipe uses oil or applesauce instead of butter and just a little bit of sugar, but what really makes it healthy is that you make only one serving at a time. Built-in binge barrier. Recipe here.
This recipe is so light and lovely, you can use regular cheese instead of the low-fat kind and still consider it a healthy choice. Recipe here.
Similar to passion fruit, it has seeds covered in a gelatinous, yummy pulp.
Although they vary in flavor, one thing is for certain, and that is that this firm, fleshy melon is one of the best varieties in the world.
The white, pulpy part of the fruit is what you eat. It is slightly tangy, slightly sweet, and super cool looking.
This tastes like custard. CUSTARD.
Similar to a lychee, but way bigger and with no pit. Sign me up!
Like a cross between a mango, banana, apple, pineapple, and a hedgehog.
Although it looks like a lime and tastes like a lime, it is not a lime. It is more lychee-like (it seems everything is lychee-like). And to boot, it’s also not Spanish, as it comes from Central and South America, as well as the Caribbean.
Known for its foul smell and nasty taste, it is usually used for medicinal purposes in various forms.
This is the national fruit of Jamaica and also part of it’s national dish, ackee and codfish. It is to be eaten cooked, as the unripe raw form contains hypoglycin, which is a poison.
This stringy-fleshed fruit is similar in taste to a kiwi, mixed with the muskiness of a breadfruit.
Anyone interested in a mushy, fermented raisin-tasting fruit?
This is a citron, thus unlike it’s orange and lemon cousins, it has no pulp. The fact that it is basically all rind makes it great for zesting and making marmalades. Oh, and scaring the crap out of small children.
Each little section or leaf is called a “key,” which contains flavorful seeds. Unfortunately, keys are very tough, making them much better as part of lei wreaths.
Yes, they grow on the side of a tree like little fruit barnacles, but don’t hold that against them. Pop one in your mouth, squeeze out the inner grape-like flesh and spit out the skin and seeds.
Just squeeze it, slurp the juice, then eat the inner flesh (not the skin or the rind, though).
The white flesh has the consistency of peeled garlic cloves, with a sweet and acidic taste. It also looks creepy as hell.
Another lychee-like fruit. I’m beginning to think “tastes like lychee” is the “tastes like chicken” of the fruit world.
The flesh is pear-like in consistency with a malty taste and a tannic, mouth-drying quality.
Slice one in half and scoop out the sweet flesh that too has a pear-like consistency.
You either love or hate the putridly sweet custard-like flesh of the durian. There is no in-between.
While some people in the world do not have enough to eat, others with plenty sometimes engage in habits that are not only unhealthy, but could easily be described as gluttonous. Some people make the worst habits their regular diet, and others only occasionally binge on or partake in the most ridiculous things. Below are ten people who took eating to the next level—so to speak.
Abuse: A woman has almost nothing but Red Bull for months.
A New Zealand woman had some extra weight after a pregnancy and really wanted to shed those pounds quickly, so she did what any reasonable person would do, she started consuming almost exclusively Red Bull. She drank it mostly to suppress her appetite, but of course it also gave her energy without her needing to eat food. While the diet is very bad for her and has given her health problems, including a stroke, she did manage to lose a lot of weight very quickly. Apparently she really didn’t mean to consciously go on the diet, it just kind of happened.
Abuse: A girl decides to eat only carrots in an attempt to turn orange.
A girl wanted to win an argument with her roommates: she believed that eating lots of carrots could give you Carotenemia, and her roommates disagreed with her. She wanted to prove to her roommates that you don’t have to get a fake tan to look like an Oompa Loompa, you can just eat lots of carrots. So she went on a diet of only carrots and carrot juice. This diet is extremely bad for you, the orange skin itself is not thought to be harmful, and does eventually go away, but you will be throwing the nutrients in your system way out of balance.
Abuse: Nothing but beer and water for Lent.
An Iowan decided to try something totally new for Lent, and that new plan was to drink only beer and water for the entire period. The man brews his own beer at home and is fascinated by a group of Bavarian monks who had a beer they called “liquid bread.” Supposedly they would drink it during Lent because they were not allowed food. The man claimed he was trying to make a point about the history that booze has with Christianity, but more likely he just found a really good excuse to drink a lot all through Lent. Undoubtedly he spent the majority of the fasting period half comatose.
Abuse: Woman drinks ten liters of coke a day.
After an autopsy a coroner in New Zealand pronounced that a woman’s death was mainly due to her drinking roughly 10 liters of Coca Cola a day. Her friends also said that she smoked a couple of packs of cigarettes a day, and hardly ate. While it may be somewhat amusing that Coca Cola is trying to deny that their product had anything to do with it, they may just be trying to avoid a lawsuit. And we can hardly blame them, lawsuits are popular these days and you cannot really blame this on Coca Cola—the real culprit here is a lack of self control and a family that did not get the woman the help she needed.
Abuse: Twinkie Diet.
A man wanted to prove that there aren’t really good or bad calories, at least when it comes to weight loss, so he devised a totally sane plan to get to the bottom of the question. He ate nothing but Twinkies and the occasional Doritos, Oreos and cereal. However, he kept the actual caloric content really low. It turns out that his theory held up, and he did lose weight. Unfortunately for him, however, just because you lose weight eating nothing but junk food doesn’t mean it isn’t bad for you. The key takeaway here should be that if you want to lose weight, you need to eat fewer carbohydrates and move more, not that you should binge on Twinkies.
Abuse: A girl in the UK eats almost nothing but chocolate.
A girl in the UK eats almost nothing but chocolate, ever. Her parents try to excuse it by saying that she simply “has a food phobia”. While supposedly she is currently in good health, it seems very unlikely that good health will continue if a habit of almost nothing but chocolate continues long term. They say she “eats 15 squares of cooking chocolate and 10 chocolate fingers every morning”. It seems she also eats the same thing for lunch and will occasionally have rice krispies for dinner, but not unless they are completely slathered in melted chocolate. The only other thing she occasionally eats is the occasional small bag of Wotsists.
Abuse: Mother allows daughter to eat almost nothing but Chicken McNuggets for 15 years.
Stacey from the UK had to be admitted to the hospital after collapsing at work. It turned out that she has trouble breathing, Anemia and other issues, most likely due to her diet. You see, when she was young she tasted chicken nuggets, and—being spoiled—refused to eat anything else. Her mother made a few halfhearted attempts to get her daughter to eat something else, but gave up. Her daughter is approaching adulthood and has hardly ever eaten anything besides chicken nuggets. Although the doctors say that if she keeps up this diet, it is going to kill her very young, Stacey refuses to give up the diet, she just doesn’t feel she can eat anything else.
Abuse: Parents nearly kill child with Vegan Diet.
A pair of parents in Queens nearly killed their infant, through negligence. And by negligence, we mean that they refused to breast feed it or give it any milk or dairy products. In fact, all they allowed the baby were fruits, veggies and legumes. In other words, they had already turned their infant child into a vegan. They consider “Veganism”, to be like a religion to them. The two parents were sentenced to five to twenty five years, because the judge felt that they should simply have understood that a baby is too young for a vegan diet and needs better nutrition.
Abuse: Man has liposuction, uses the fat to fry meatballs for his friends.
An artist known for shock art had a liposuction operation recently. As an artistic statement he used the body fat to make meatballs and served them to his friends. He felt that because it was art it wasn’t actually cannibalism. But this is not Evaristti’s first ridiculous attempt to get attention. He has also dyed an iceberg with red paint and challenged people to press blend when he had live fish in a blender. We can’t help but feel that he might do better in a room with four padded walls.
Abuse: Dutch TV personalities eat each other’s flesh on air.
Two Dutch TV show hosts were struggling to come up with something that would make people pay attention to them, and after much soul searching decided that the best way would be to eat each other. They had a surgeon remove parts of buttocks and stomach. They then had a chef cook their own flesh and serve it to them complete with side dishes. While many people have claimed that it was a hoax, the hosts insist that it was indeed completely real, and even show people the scars to prove it. It isn’t completely unsurprising for these two, either. Previously, the same network dealt with controversy over a program where people who were sick competed to see which one would win a lifesaving organ.Continue reading