00:00 - Opening and Greetings

00:34 - Category 4 Introduction

• Not less than 50% Calories from fat goes to this category

01:23 - Category 1 - Chicken Breast

01:32 - Chicken Wings - Category 4

02:04 - Why it is important to limit your consumption of ground meat?

02:06 - Category 1 -  96% or leaner ground meat

02:14 - You may have 93% or leaner ground meat in Category 4

• Avoid meat that is less than 93% Lean

02:54 - What if you are on holiday?

03:17 - All about Bacon

03:41 - Brand new food calculator located in WWW.MYSHIBBOLETH.COM

04:05 - Burgers

04:15 - Solid based products or vegetables based meat substitutes

04:43 - Why Portion component is important?

05:05 - Use Hand rule to control the portion

05:43 - Wine and Alcohol?

06:02 - Drink room temperature beverages

06:11 - Cold beverages can cause fat storage

06:35 - Category 4 meals are very difficult for your digestive system to handle if you're consuming it frequently

07:04 - Closing