!7: Oroweat Thins Save You Money!

!±8±Whirlpool 4396710P KitchenAid PUR Push Button Cyst-Reducing, Side-by-Side Refrigerator Water Filter, 2-Pack

Brand : Whirlpool
Rate :

Price : $56.23
Post Date : Feb 13, 2012 04:16:09
Usually ships in 24 hours

Make sure the water and ice from your refrigerator is as clean and fresh tasting as possible by replacing its water filter. This Whirlpool PuR water filter is used in Whirlpool, KitchenAid, Maytag, Amana, and JennAir side-by-side refrigerators with filter access in the base grille.

It's NSF-certified to reduce cysts, particulates (class I), asbestos, lead, mercury, and more. (The contaminants or other substances removed or reduced by this water filter are not necessarily in all users' water.) While it effectively removes contaminants from your water and ice, this filter also lowers the taste and odor of chlorine while retaining beneficial fluoride.

For the highest quality water and ice, your refrigerator's water filter needs to be changed over a period of time as its effectiveness at cleaning the water is reduced. For optimal results, you should replace this refrigerator water filter every 6 months to ensure clean, safe drinking water and ice.

Your refrigerator will even remind you when to change its filter, turning on an indicator light found near the water dispenser. Changing the filter is easy--just locate the old filter, twist and turn it until it becomes loose, then pull the old filter out and replace with the new filter.

This model (4396710) can be used to replace the following water filter model:

4396711

Replacing Your Water Filter

For side-by-side refrigerators with filter access in the base grille, follow these instructions for replacing your filter:

Push the eject button, then pull the filter cap. Do not twist cap.
Remove the filter cap by turning it counter clockwise. Set aside cap. Discard old filter.
Remove the packaging and O-ring covers from the new filter.
Align arrows on the cap and new filter. Turn clockwise to snap in place.
Push filter into the base grill until the eject button pops. Gently tug on cap to ensure it is snug.
Flush the water system until a total of 3 gallons (12 L) has been dispensed.

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!±8± P90X Nutrition - My Core Foods

The P90X workouts are tough. But, I tell everyone I coach that its diet, nutrition and supplements that get people the results they're looking for. The workouts make you fit on the inside, your nutrition makes you look fit on the outside.

I didn't really follow any nutritional plan or recipes provided by Beachbody during my run through P90X. It's not that I don't think they're good - I just didn't have the time. I did, however, really pay attention to the caloric ratios that Beachbody recommends for Phase 1. Beachbody says that during Phase 1 you should get 50% of your calories from protein, 30% from carbohydrates and 20% from fat.

What I did was identify a group of "core" foods that I knew by eating, and interchanging daily, would allow me to hit those ratios. I settled on an average of 1,900 calories per day for Phase 1 (the first 30 days) and then just ate combinations of these "core" foods, being mindful of my ratios and calories throughout the day. As I got closer towards the end of the day, if my ratios were off, I'd look for a food that would result in a positive adjustment.

When Phase 2 came around (the middle 30 days) I was having such great success that I was hesitant to change the ratios to 40/40/20, as recommended by Beachbody. Therefore, I decided to maintain the 50/30/20 ratios that I had been doing, but add additional calories to further fuel my workouts and help me remain anabolic. I averaged 2,400 calories per day during Phase 2.

Finally, by the time Phase 3 came around (the final 30 days), rather than switching to 20/60/20 ratios, I again kept Phase 1 ratios and upped my calories. I averaged 3,000 calories per day in Phase 3, always felt strong and energetic and was still dropping weight like crazy.

Here are the "core" foods I ate, and still eat today. They are grouped by "category" with applicable comments underneath.

Meats

Tyson brand Steak Strips, 6 oz. (280/36/2/12)

Foster Farms brand Chicken Strips, 6oz. (240/40/10/4)

Chicken, deli meat - 8 slices (70/12/3/2)

Turkey, deli meat - 8 slices (70/13/2/1)

Chicken burger, 5 oz. patty (210/21/6/12)

Turkey burger, 5 oz. patty (200/24/4/8)

Chicken breast, boneless/baked, 8 oz. (165/36/2/2)

Steak, lean flank, 5 oz. (320/35/2/18)

Turkey bacon, 5 slices (100/15/0/2.5)

These meats were my main source of protein aside from supplements. If my ratios were lacking in protein, eating something from this list would always make a positive adjustment. Meats are great building blocks for muscular development.

Supplements

Shakeology, 1 packet (140/17/17/1)

P90X Results and Recovery, 2 scoops (220/10/39/2)

Supreme Protein bars (Peanut Butter Pretzel or Cookies and Crme flavors), 1 bar (400/30/26/18)

Premier Nutrition Twisted bar (Peanut Butter), 1 bar (230/15/21/8)

Cytosport Muscle Milk RTD (Cake Batter flavor), 1 container (320/32/12/16)

Cytosport Whey Isolate, 1 scoop (110/25/3/0)

New Whey protein tube, 1 tube (156/42/0/0)

Dymatize Protein cereal (granola crunch), 1 packet (265/34/29/2.5)

Lean Dessert Protein Pudding (banana or cinnamon), 1.5 scoops (225/32/12/5.5)

Tri-o-plex cookies (Macadamia Nut), 1 package (336/18/30/16)

Isopure, 1 bottle (160/40/0/0)

Elite 12 Casein protein, 2 scoops (258/42/12/4)

I could never have achieved my nutritional goals without supplements. Period. Yes, they can be expensive. But, let me tell you, the results you'll achieve are worth any monetary price paid. That's the truth people.

Fruits

Apple (Granny Smith), medium

Banana, medium

Strawberries, 1 cup

Pear, medium

Honestly, if you're taking supplements, fruits become pretty insignificant from a nutritional aspect. I basically had fruits, especially the strawberries, as forms of dessert.

Snacks / Misc

Beef Jerky, 2 oz. (180/20/6/2)

Turkey Jerky, 2 oz. (136/20/6/2)

OS Trim stick (ostrich jerky), 1 stick (80/14/2/1.5)

Egg (hard-boiled, white only), 1 egg (17/4/1/0)

Yoplait Greek Yogurt, 1 cup (130/12/19/0)

Peanut Butter, 2 tbsp (190/7/7/16)

Low-fat Cream Cheese, 2 tbsp (80/4/2/6)

Oroweat Whole Grain Sandwich Thins, 1 thin (100/5/21/1)

100% whole wheat english muffin, 1 muffin (150/6/27/2)

Corn tortillas, 2 tortillas (110/3/22/2.5)

Chipotle Cheese, 1 slice (80/5/1/6)

Special K Protein cereal, 1 cup (135/13/19/4)

These are things you can fit in anywhere, or mix with other items (e.g. - the peanut butter on an English muffin, etc.). I can make a mean (and healthy!) steak fajita with the corn tortillas, steak strips, 1/8 cup shredded chipotle cheese and grilled onions.

Veggies / Rice

Brown rice, 1 cup (230/5/40/4)

Baked Potato, 1 potato (180/5.5/40/1)

Yam, 1 yam (161/3/39/1)

Broccoli, 1 cup (50/3/8/1.5)

Cauliflower, 1 cup (55/3/9/1.5)

Carrots, 1 cup (82/2/12/4)

I really learned to like yams while doing the P90X. I tried to eat the more "carb heavy" items (yams, potatoes, rice) earlier in the day and then taper off carb consumption by having the lower carb items (broccoli, cauliflower and carrots) later in the day.

"Cheat" foods

Skinny Cow ice cream bar (Mint Truffle), 1 bar (100/3/19/2)

Starbucks Iced Latte (Vanilla Lite), 1 can (130/9/20/2.5)

Rold Gold pretzel twists, 1 bag (110/2/23/1)

Rice Crispy Treat, pre-packaged - 1 square (90/1/17/2.5)

Welch's Lime Fruit bar, frozen - 1 bar (80/1/20/0)

Hey, we all need 'em! You work your butt off and need a little reward. I get it. These are things I'd have occasionally that didn't cause the "engine to come off the tracks."

Restaurant Items

McDonald's Classic Grilled Chicken sandwich (plain), 1 sandwich (360/31/49/4.5)

Carl's Jr. Charbroiled BBQ Chicken sandwich (plain with BBQ sauce), 1 sandwich (380/34/49/7)

Burger King Grilled Tendercrisp sandwich (plain), 1 sandwich (360/34/48/4.5)

Wendy's Spicy Chicken sandwich (plain), 1 sandwich (420/26/51/13)

Arby's Large Roast Beef sandwich with Arby's sauce, 1 sandwich (590/46/45/25)

Panera Bread Smokehouse Turkey Panini, 1 panini (720/53/67/26)

It's inevitable that we'll end up at fast-food places occasionally. I have young kids and they want their Happy Meals! I found the key to eating healthy at places like Mickey D's was to know what you'd order before-hand! I researched menus of places we might frequent and decided what I'd get. If you know what you'll get before you get there, you're much less likely to drive away with a cheeseburger, french fries and a milk shake.

Also, be careful of the buns! Buns, especially white-flour buns, can be a disaster for a seemingly healthy chicken sandwich. What I would do is take the meat from the sandwich, toss the bun and replace it with an Oroweat sandwich thin. Check out the difference: Arby's large roast beef sandwich as is: 590 calories, 46 grams protein, 45 grams carbohydrates and 25 grams fat. Arby's roast beef sandwich with an Oroweat sandwich thin: 440 calories, 43 grams protein, 22 grams carbohydrates and 21 grams fat. Big difference!

So, feel free to read the P90X Nutrition Guide cover-to-cover! Implement as much or as little of it as you like. The above is what worked for me, and I followed it because I found it to be the easiest way to approach my nutrition with a busy lifestyle.

Now go press "Play" and "Bring It!"

More information about the P90X.