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Low-carb, healthy-fat adoption in low socioeconomic communities

Jayne Bullen of Eat Better South Africa supports low socioeconomic communities.

Eat Better South Africa NPC is a community-driven non-profit organization in low socioeconomic communities. It is dedicated to supporting our local public healthcare systems and fostering sustainable food systems. It’s mission is to empower low socioeconomic communities by providing nutrition education programs that help individuals make informed dietary choices, ultimately improving their overall health and well-being.

Jayne Bullen of The Noakes Foundation

Jayne Bullen believes that research in healthcare needs better funding and strong minds. Since joining The Noakes Foundation in 2015 Jayne has grown it into one of the key research funders in South Africa. It is an entity that changes the way the nation eats. As the COO of The Noakes Foundation she established Eat Better South Africa alongside inspiring colleagues and Professor Tim Noakes.

Most recently she was appointed as managing director of the Nutrition Network, where she has taken the lead in the process and creation of this educational and networking platform. The Nutrition Network was founded by the Noakes Foundation in partnership with an esteemed team of doctors and scientists.

If there is one thing I know for sure is that we are all connected and what happens here, happens everywhere else too in our global families. We are doing work that is not only for us here on the tip of Africa, but for all humanity and for future generations.

What we do and what we eat, and choose to buy to eat everyday, is something profound and that matters a great deal.

Jayne Bullen,

COO The Noakes Foundation

Euodia Samson supports low socioeconomic communities.
Euodia Samson supports low socioeconomic communities.

Euodia Samson supports low-carb healthy-fat adoption in low socioeconomic communities

As a well-known South African actress and TV personality, Euodia Samson has gained recognition for her roles in various shows. These include SOS, Arendsvlei, Big Okes, Madam & Eve, and Fishy Feshuns.

Euodia holds a Diploma in Speech and Drama from the University of Cape Town and a Diploma in Communication and Counseling from the College of Applied Psychology (SACAP).

Euodia’s struggle

After years of struggling with weight gain and trying every possible diet intervention, Euodia finally found out that she is insulin resistant. After a few months and experiencing great success in cutting out processed foods that are high in sugar and carbohydrates, she contacted The Noakes Foundation to help extend the low-carb intervention to communities that are struggling with metabolic health issues. As a result, the ripple effects of this contact contributed to the innovative program we all know and love, Eat Better South Africa!

Adding to her list of achievements, she recently released her second self-help book, “Know Thyself,” in early February. The book is semi-autobiographical, detailing her journey to rediscover herself through a more holistic approach to mental health. This release follows the success of her first book, which she self-published in 2022. Titled “Heal Your Gut,” this book promotes a healthy lifestyle and good eating habits.

Euodia on Facebook Live

Euodia hosts regular Facebook Live shows every afternoon at 4 PM. Here she prepares low-carb meals and engages her audience in discussions on a range of topics. She focuses on Health & Wellness on Mondays. Additionally, the subject of self-help is covered on Tuesdays. On Wednesdays Euodia covers Family, Relationships, and Raising Children. Thursdays are reserved for Q&A sessions. Finally, on Fridays, she invites a guest to join her.

As a certified health coach and counsellor, Euodia is well-versed in offering self-help advice. She is looking forward to continuing to heal others and improve community health at large through her work with Eat Better South Africa.

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5 Secrets of successful keto adaptation

A diverse group of eight people stand side by side with their arms around each other’s backs, facing a chalkboard. United and supportive, they embody the spirit often seen in keto weight loss communities, with their backs to the camera.

What have I learned in 14 years?

Fourteen years ago I began coaching clients in how to achieve successful keto adaptation. This after I changed my own life in 2012 , losing weight and centimeters and getting off anti-depressant medication.

Some people have achieved positive life enhancing results during their 90 day course with me. Others have not, and sadly have taken steps back to their former habits and self-defeating lifestyle rituals.

What are some of the foundational elements that successful people have embraced to achieve successful keto adaptation?

5 Success tips from the real achievers

They know what they are consuming

Top achievers are diligent with tracking everything that they eat and drink. This is about taking back the power. It’s about being painfully honest about your relationship with food. We know that living an awesome life is about addressing the social, movement, sleep , relaxation and enjoyment factors of life and that diet is not everything. But it is the backbone to awesome health I believe.

They weigh and measure themselves regularly

Having a weekly hop onto the scale first thing in the morning after sitting on the toilet, as well as measuring the abdomen, lets us know how your body is responding to being deprived of the glucose energy that comes from consuming carbohydrates and sugar. A wise habit is to measure other parts of the body as well, such as the wrist, upper arm, bust, hips and upper thighs. Sometimes the scale will not show a change but a drop in centimeters around the abdomen or elsewhere on the body tells us that changes are happening. This is very motivating.

Using the scale and the tape measure gives important information about the effects that your food choices are having on your body. If weight loss stalls after a weekend, it could be due to that extra meal you had. If weight loss speeds up is it because you are skipping meals sometimes because of not being hungry? (Tip: This could be a good time to introduce intermittent fasting as a weight loss hack.)

They get stuck into keto theory

Successful keto adaptors embrace the learning side by listening to podcasts, watching YouTube teachings and reading books and articles by the thought leaders in this food revolution. They own their knowledge so that if they are challenged by someone who declares that “all that fat is going to give you high cholesterol and you will have a heart attack”, they will already understand how Professor Tim Noakes puts this into perspective in his powerful talk, The Dietary Lies around Heart Disease, and are able to sensibly defend their choices.

They do the difficult bits

No one is pretending that this process is easy and without challenges. Far from it. The successful people bravely face up to what they need to do in order to rescue their health and have a better life going forwards. Things like going without alcohol for a period, in somes cases forever. Or abandoning snacking habits. They have an unshakeable belief that the pain will be worth it.

They learn how to handle social settings

Social pressure in my opinion, is the biggest hurdle to overcome when changing from eating processed, high carbohydrate-based foods that are ubiquitous in Western culture. There is need to limit social events that are essential to our well-being as humans. However, successful people develop strategies to use when they are going to be eating and drinking away from home. They plan ahead. They know the difference and drawbacks between a floating canape reception and a bring-and-share get together with friends. Or a formal sit down event or a family meal where dessert is the norm. They always know what they are in for. Further more they are prepared. They know that they will excuse themselves from some of what is offered, by using kind words.

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9 Lower-carb alternatives to grains

A bowl of mixed vegetable couscous, featuring carrots, peas, and corn, garnished with fresh basil leaves—a colorful dish perfect for anyone exploring keto weight loss options—served on a folded grey napkin and white speckled plate.

Reproduced from a Business Insider article, here are plenty of lower-carb grain alternatives to add to your plate. Not all of these will be available in your local food market, but some surely will be.

“The good news is that if you’re looking to limit your carb intake, there’s plenty of options for you — especially when it comes to replacing grains.” – Business Insider

So start experimenting.

Broccoli and cauliflower as lower-carb grain alternatives

Cauliflower rice is enjoyed on a LCHF Banting ketogenic diet.
Cauliflower rice is enjoyed on a LCHF Banting ketogenic diet.
Finely chopped green broccoli pieces, closely packed together, showing a fresh and vibrant texture—perfect for keto weight loss meals.
Broccoli is similar to cauliflower rice. Make riced broccoli easily using a box grater or a food processor.
A close-up of cooked quinoa mixed with sautéed mushrooms and leafy green kale. The ingredients are well combined, creating a healthy and colorful dish perfect for keto weight loss meals.
Quinoa is a nutritious alternative to rice and contains fifteen times less carbohydrate content. Avoid quinoa during your LCHF Banting Transformation weight loss phase but enjoy it in moderation when you have achieved Preservation.
Two baked sweet potato halves on a wooden surface, scored in a crosshatch pattern and sprinkled with herbs and spices—a delicious side that fits well into balanced keto weight loss meal plans.
Delicious sweet potatoes are prebiotic vegetables and can be prepared in a myriad of different ways.
A pile of kohlrabi, some with purple skin and others light green, with leafy stems still attached—perfect for keto weight loss diets thanks to their low-carb, nutrient-rich profile and slightly rough, patchy surface.
If you’re lucky enough to get this cabbage turnip fusion at your vegetable market, then enjoy it as part of your Banting, low carb healthy fat diet for it’s anti-oxidant and extremely low carb, 9 grams of net carbs, benefits.
Ripe butternut cut into two halves is enjoyed as part of a LCHF Banting ketogenic diet.
The Japanese konjac plant is used to make Shirataki rice and noodles that have zero carbohydrates and calories, and zero gluten and soy. It is flavoured by the other ingredients in the meal.
Get your konjac products at Wellness Warehouse.
A butternut squash cut in half lengthwise sits on a white cutting board, revealing its bright orange flesh and seeds—an eye-catching option for keto weight loss meals. A knife and its handle are partially visible in the background.
Butternut squash is another delicious side vegetable although I personally opt for pumpkin instead because it has half the number of carbohydrates that butternut has and is equally delicious. A South African favourite barbecue side is made with butternut. The pips are removed from butternut halves. Then fill the space with fried onions, garlic, chopped peppers and mozzarella cheese. These are then enclosed with aluminium foil and cooked on the barbecue grid.
A white bowl filled with yellow rice, perfect for a keto weight loss meal, garnished with chopped green herbs and placed on a striped mat with pastel colors.
Super affordable, prebiotic vegetable cabbage rice only has five grams of carbohydrate per cup and can be used for anything as a lower-carb grain alternative.
Close-up of freshly spiralized zucchini noodles, or zoodles—perfect for keto weight loss—showing thin, curly strands in light green and white shades.
Delicious zucchini noodles have only six grams of carbohydrate per cup.

Reference:

Business Insider

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Cook Something – Low-carb bread, cookies

A loaf of dark bread, a small pile of round, golden-brown keto weight loss cookies, and a blue dish filled with butter sit on a wooden board.

I sincerely admire home bakers who create beautiful Christmas confections. My prosaic low-carb Christmas bread and cookies baking suits me just fine.

High days and holidays inspire me to try new recipes for low-carb bread and cookies. I’ve experimented with several low-carb bread recipes and Fiona’s Banting bread still comes out tops for me because it is delicious, really not difficult to make, has a great shelf life just keeping it in the fridge, and according to my calculations has 4.7 grams of carbohydrate per slice.

Often a few slices of this bread with some butter, cheddar cheese and slices of cucumber, constitutes a meal for me.

My grandchildren, and everyone else for that matter, enjoyed the chewy honey and coconut cookies that are dead easy and quick to make.

Here’s the recipe:

Chewy Honey And Coconut Cookies

Ingredients

  • 3 tablespoons honey
  • 90 grams butter
  • 1 egg
  • 1/4 cup milk
  • 1 teaspoon vanilla extract
  • 1 1/2 cups almond flour
  • 1/2 cup desiccated coconut

In a mixer, cream together honey and butter until light and fluffy.

Add the egg, milk and vanilla and mix until combined.

Mix in the remaining ingredients to form a soft dough.

Chill the dough in the fridge for an hour.

Line a cookie sheet with silicone baking paper and roll the dough into 15 balls. Place them on the baking sheet and press them down with a fork, making sure they have enough room to spread.

Bake for 12 – 15 minutes in an oven preheated to 170 degrees C.

Cooks Note:

Go easy with these cookies as they each have 8 grams of carbohydrate. Only have them if you are in the keto maintenance phase.

Reference:

https://app.realmealrevolution.com

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Alcohol: How much is too much?

A row of wine glasses filled with white and red wine, arranged in a line on a reflective surface—perfect for celebrations, even those embracing keto weight loss.

“With Christmas soon upon us and the swing of festive parties and celebrations underway, champagne corks will be a-popping and cocktail shakers to the ready. I, like many, really do love a glass or two, especially at times of celebration, but I’m so often asked for guidance about how much alcohol is too much?”

Amelia Freer, Registered Nutritional Therapist FdSc, Dip ION

Amelia further goes on to say that there has been a long-held belief amongst the medical community that a little bit of alcohol does us good. This comes from studies that seem to show that all causes of death (but particularly heart disease) are higher in people who completely abstained from alcohol. In other words, higher than was the case in people that drank moderately (a couple or so units a day). (Corraeo et al., 2004)

She does however, point out that alcohol consumption has been linked to a huge number of problems. It is after all, a toxic active substance that can sadly lead to significant problems with addiction and dependency. It has also been linked to over 200 disease and injury conditions.

Spanish Study

In a study of over 18,000 Spanish participants, it was found that the closer people drank to a traditional, moderate, Mediterranean pattern of mainly red wine consumption, the greater the association with reduced mortality (Gea et al., 2014). In other words, if you do choose to drink, the best way to do so is probably copy the culture of Mediterranean countries:

Drink moderately with meals, mainly red wine, spread out evenly over the week and very rarely in excess.

Perhaps that small sunset glass of wine on the terrace with supper is okay.

What does Jonno Proudfoot say?

Jonno Proudfoot and the team at the Real Meal Revolution, make the point that if we must drink, then appraoch it from a low-carb perspective. Choose dry wines (lower sugar content), low-energy lite-beers, and clearer spirits such as gin and vodka.

The problem with lite beers is they don’t taste great so what’s the point? And the problem with spirits is they’re often only palatable with a sugar-riddled mixer.

A variety of alcoholic drinks in glasses are shown with carb counts labeled, ranging from 0 to 22 grams—useful for keto weight loss. Examples include whiskey, Bloody Mary, cosmopolitan, margarita, and rum & coke, arranged from fewer to more carbs.

So, depending on your preferences, they recommend a glass of half-decent wine with dinner or a whisky or pot still brandy. This is delicious with water, soda, ice or neat. For many, they are the best practical options. Just remember that you’re still consuming alcohol which is worse than any amount of nitrates in a sausage.

Avoid normal beer, alcopops, cocktails and spirit mixers. These will all stop any weight loss dead in its tracks. (Beer is a minefield. You can drink a day’s allowance of carbs in one pint and it’s often far too tempting to have “just one more”. How many slim beer drinkers do you know?

In my experience, as we progress on our health journey we soon learn what our personal limits are, what our triggers are and how easy it is to overdo it.

Be mentally prepared when you’re going to a party. Put your own boundaries in place and stick to them.

Reference: Amelia Freer Alcohol: How much is too much?

Real Meal Revolution

Credit: Diet Doctor for alcohol carb content graphic

 

A variety of alcoholic drinks are shown, each labeled with its name and carb count—helpful for keto weight loss. On the left, lower-carb options like whiskey, dry martini, and tequila shot; on the right, higher-carb drinks such as rum & coke.
From Diet Doctor, carbohydrate grams per drink
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Cook something – Roast Chicken

A whole roasted chicken sits in a pan surrounded by cooked vegetables and herbs, with golden crispy skin—an ideal keto weight loss meal with delicious juices pooling at the bottom.

Quantities given are for 4 servings

Make a point of sourcing organic chickens rather than free-range for this keto staple roast chicken. Although free-range birds are not penned, they are still fed hormones.

Ingredients

1 head garlic
Dried thyme
Parsley
Oregano
4 tbsp melted butter
1 medium white onion (quartered)
1 whole chicken
2 large lemons (quartered)
1 handful fresh thyme
2 medium red onion (quartered)

Method

    1. Preheat your oven to 200°C.
    2. Cut the garlic in half vertically through the middle.
    3. Peel the cloves off one half of the garlic and place them in a pestle and mortar with the dried herbs and the melted butter</b>.
      4. <li>Mash together with some seasoning  make a paste.&lt;/li> <li>Rub the 
chicken
     all over with the paste and season well with salt and pepper.
  1. Place the quarters of one onion and a lemon in the cavity of the chicken with some of the fresh thyme.
  2. Place the remaining ingredients into a roasting tray and place the chicken on top.
  3. With a piece of string, tie the legs together to keep the aromatics in the cavity (the most basic form of trussing).
  4. Roast for 70 to 85 minutes, depending on the size of your chicken. Check to see if the chicken is cooked by sticking a skewer into the thickest part of the leg – the juices should run clear. If not, return it to the oven for another 10 minutes and check again.</li></li> </ol>
<h4>Cook’s Tip

If your keto staple roast chicken is done properly, not only do you get some good fat in the tray for later use, and obviously heaps of protein, but more importantly, once you’ve finished carving you can bang that carcass straigh</p>

t into w ater to make a broth.</p>
 
 
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Is low-carb an expensive and elitist way of eating?

A large gold bar placed on a white plate with a fork and knife on either side, humorously symbolizing the rewards of keto weight loss—turning dietary dedication into pure gold.

One of the greatest beliefs around is that “Low-Carb is Expensive”. – Jonno Proudfoot.

There is a common misconception that academics and scientists are the only people whose opinions count in any argument. When I dipped my toe into the academic community I was appalled by how much arguing happens over scientific papers instead of looking at what is right in front of them. There are many debates about nutrition that can be won on pure personal experience, and often, as little as plain old common sense.

One of the greatest beliefs around low-carb is that ‘Low-Carb is EXPENSIVE

Pasture-reared, wild-caught and organic foods

Suzanne Garrett, one of our own Facebook followers, testified to this by her own admission when she commented on our post with the following:

‘Agree with these comments, heard them all. But it is expensive to buy pastured/wild caught/organic/minimally processed. No getting around that fact – it’s a matter of degrees of expensive and how to economize by buying seasonally and in bulk. Still very expensive’

I have to agree with Suzanne. Pasture-reared, wild-caught and minimally processed food is generally more expensive.

What does low-carb mean?

Low-carb, by definition says nothing about pasture-reared or wild-caught. Sure, all nutrition experts (hopefully even those who are not pro-low-carb), would advocate pasture reared meat and organic produce for optimal health. But in the history of Real Meal Revolution there has only ever been one mention of the quality of ingredients and that was in the first book The Real Meal Revolution. It said something along the lines of “you should aim to eat pasture reared and organic as much as possible.”

We still believe that that is where you should aim. But it is totally unsustainable for almost everyone on earth. Posh meat is expensive. Organic veggies are expensive. Most of these foods are also very hard to get hold of.

Low-Carb doesn’t mean low-carb, super elite, organic, grass-fed or that the ingredients need to have been flown in on the wings of a condor. Quality aside, there are also some tag-along health hacks that have been added to the low-carb ‘must-haves’ that don’t quite line up. Himalayan crystal salt as opposed to normal salt is one that kills me. If we’re trying to save the environment by shortening the distance from pasture-to-plate, using Himalayan crystal salt is like asking Mother Earth to smoke a Texan Plain every time you salt your avocado.

Real Meal Revolution recipes

Low-carb also doesn’t mean eating only Real Meal Revolution recipes either. That would be delicious, but that too is unsustainable for every meal of the day, every day of the week. Unless, you’ve got a private chef, in which case I recommend giving it a try.

While the recipes in Real Meal Revolution’s cook books show case a few high-end dinner options, they should not be mistaken for prescriptive dietary advice. The recipes were developed to illustrate how deliciously one could eat on a low-carb diet. If you skip the duck with berry coulis and coconut pancakes it will not negatively effect your journey to awesome weight.

Low-carb means low-carb and nothing else. That means eating very few carbs. End of story. And you can do that without any recipes, without any expensive ingredients and without lots of money.

What is nowhere near as expensive as a private chef or elite produce is simply lowering carbs and sticking to the green list. And that is what low-carb is about. If you can just eat of the green list, you are doing low-carb (hint – low-carb also doesn’t mean ‘high-fat’ but we will save that one for later)

So, Suzanne, we understand and share your concerns in a big way. But you don’t need all that fancy stuff to lower your carbs.

Low-carb is expensive = Myth

Reference: Jonno Proudfoot, app.realmealrevolution.com

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Cook something – Greek Pork Chops

Grilled, herb-marinated pork chops served in a round metal dish, garnished with fresh green herbs and drizzled with a flavorful sauce—a keto weight loss-friendly option on a gray stone surface.

Quantities given are for 2 servings of Greek pork chops. This delicious meal is keto and low-carb friendly.

Ingredients

  • 2 x 250g pork loin chops (skin on)
  • ¹⁄₂ handful fresh oregano (stemmed)
  • ¹⁄₂ handful fresh mint (stemmed)
  • ¹⁄₂ sprig fresh rosemary (stemmed)
  • ¹⁄₂ clove garlic
  • ¹⁄₄ cup olive oil
  • 20 ml lemon juice (zest and juice of 1 lemon)
  • ¹⁄₄ tsp salt
  • 1/8 tsp black pepper

Method

  1. Turn your oven to the highest temperature, and put it on the grill setting.
  2. Lie the chops down on a cutting board and use your knife (and your body weight) to cut through the fat and rind at 2cm intervals.
  3. Blitz everything else in a small jug with a stick blender and pour over the chops in a small dish, then leave them to marinate for an hour or so.
  4. Get a large ovenproof frying pan up to a medium high heat.
  5. Scrape the chops of any marinade and stack them together to make a reconstructed loin.
  6. Now, hold the ‘loin’ together with your tongs and place it fat side down in the pan to crisp the fat up. This should take about 5 minutes.
  7. Then, spread out the chops and fry them on each side for 4 minutes, turning them only once.
  8. To finish off your Greek pork chops, pour the leftover marinade over them and pop them under the grill for another 3 or 4 minutes.

Reference:

https://app.realmealrevolution.com

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Cook something – Brandy and Peppercorn Sauce

A bowl of creamy yellow curry with visible spices and herbs sits on a light stone surface, next to another bowl partially filled with smooth yellow soup—an inviting meal perfect for keto weight loss enthusiasts.

Cook’s comments about brandy and peppercorn sauce:

This recipe is best when it’s made in the same pan you grilled a steak in. The brandy picks up all the burnt bits of meat and seasoning, which adds awesome depth. If you back yourself to do it, use the same pan while your meat rests.

Quantities given are for 250 ml sauce.

Ingredients

  • 4 tbsp madagascan green peppercorns
  • 2 tbsp butter
  • ¹⁄₂ medium red onion (super-finely chopped)
  • 1¹⁄₂ tsp dijon mustard
  • 80 ml brandy
  • 250 ml cream
  • 1 handful fresh chives (finely chopped, optional)
  • 1 pinch salt and pepper

Method to make brandy and peppercorn sauce

  1. First, crush half the peppercorns in a pestle and mortar, or chop them finely with a knife.
  2. Melt the butter in a medium-sized pan over a medium heat and add the peppercorns (whole and chopped) and the red onion, and sauté them gently until the onions begin to caramelise.
  3. Add the mustard and stir it around until it begins to stick to the bottom of the pan.
  4. Now throw in the brandy and light it with a lighter to burn off the alcohol. If that scares you, just boil it until it has reduced by two-thirds. It’ll give you the same end result – but, of course, flambéing looks cooler.
  5. Add the cream, reduce the heat and simmer until the sauce has thickened.
  6. As your last move before serving your brandy peppercorn sauce , season it with salt and pepper and stir through the fresh chives.

Reference:

https://app.realmealrevolution.com

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Cook something – Quick Sticks Doner

Grilled beef skewer on a white plate with sliced red onions, charred tomatoes, and a side of creamy sauce—perfect for keto weight loss—set on a rustic wooden table. A knife rests beside the skewer.

This is a homemade recipe for the mystery doner kebab meat you see rotating on vertical rotisseries in kebab shops. It’s a miniature version but what it lacks in size is made up in flavour – and authenticity!! This is a low-carb and keto friendly meal. Quantities given are for 2 servings of quick sticks doner.

Ingredients

  • 300 g deboned lamb shoulder (sliced into 2mm slithers)
  • ¹⁄₂ tbsp fresh oregano (chopped)
  • ¹⁄₂ tbsp fresh thyme (chopped)
  • ¹⁄₂ tbsp sumac
  • ¹⁄₄ medium red onion (peeled and cut into chunks)
  • ¹⁄₄ cup double thick yoghurt
  • 1/8 cup olive oil
  • ¹⁄₂ tsp salt
  • ¹⁄₄ tsp pepper

Method for making quick sticks doner

  1. For this recipe you will need 2 large, thick bamboo skewers.
  2. Place the oregano, thyme, sumac, onion, yoghurt, oil, saltand pepper in a food processor and whizz them into a smooth paste.
  3. Cover the lamb slices in the paste and mix it well before leaving them in the fridge for an hour or two to infuse.
  4. While the lamb is marinating, fire up your BBQ (you can do this on a griddle pan or hot pan too).
  5. Skewer the lamb onto the skewers, packing each piece as tightly as possible.
  6. Place the skewers on the hottest part of the fire to get as much char action as possible. Five minutes a side should do it.
  7. If you want them cooked all the way through, pop them in the oven at 200 for another 5 – 10 minutes after direct grilling, or put them to the side of the hot coals and leave them in the Weber for 10 minutes with the lid on.
  8. To check how pink they are, use your fingers or the tongs to pull the meat slices apart. You should be able to see all the way to the skewer.
  9. When they’ve reached your desired ‘doneness’ remove them from the heat, stand the skewers upright with one hand and use a knife in the other hand to carve the skewers like a Turkish pro. People will dig it.

Reference:

https://app.realmealrevolution.com