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Jimmy Akin, Fr. Cory Sticha, and Dom Bettinelli discuss and analyze the 12th episode of the 10th Season of Doctor Who entitled “The Doctor Falls.”

Cybermen attack! Regenerations amok! Teary goodbyes.

This episode has it all as it brings to a conclusion this season of Doctor Who with only the Christmas special left with Peter Capaldi and Steven Moffat. We discuss it all!

But you don’t have to wait until Christmas for more Secrets of Doctor Who. Next time, we’ll be discussing the Big Finish audio play, “Spare Parts.”

If you want to listen before our next episode, you can purchase and download the audio play for just $0.99.

Links for this episode:

Use this link to get the MP3 directly.

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Pope Francis is having his "Inaugural Mass"? What's happens in this Mass, and why is it important?

This version of The Weekly Francis covers material released in the last week from 22 June 2017 to 28 June 2017.

Homilies

Speeches

Papal Tweets

  • “Let us not be distracted by the false wisdom of this world, but to follow Jesus as the one sure guide who gives meaning to our life.” @Pontifex 22 June 2017
  • “Go forth and reach out to all people at the margins of society! Go there and be the Church, with the strength of the Holy Spirit.” @Pontifex 23 June 2017
  • “Mercy warms the heart and makes it sensitive to the needs of brothers and sisters with sharing and participation.” @Pontifex 24 June 2017
  • “Each one of us is precious; each one of us is irreplaceable in God’s eyes.” @Pontifex 25 June 2017
  • “I repeat the firm condemnation of every form of torture and call on everyone to work for its abolishment and support victims and families.” @Pontifex 26 June 2017
  • “Sharpen your gaze in order to see the signs God shows us in reality.” @Pontifex 27 June 2017
  • “God looks with love upon every one of us.” @Pontifex 28 June 2017

Papal Instagram

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Dom Bettinelli, Jimmy Akin, and Fr. Cory Sticha discuss and analyze the 11th and penultimate episode of the 10th Season of Doctor Who entitled “World Enough and Time.”

Regenerations, two Masters, Mondasian cybermen, beloved characters in peril with a black hole and time dilation to boot.

Showrunner Stephen Moffat pulls out all the stops as he races to the finish of his tenure at Doctor Who.

Also leave us feedback on what Doctor Who topics you’d like us to discuss on the podcast in between seasons of Doctor Who: reviews of Big Finish audio productions; themed episodes about individual Doctors or recurring monsters; reviewing episodes of Classic Who; something else?

Leave us a comment below or send us an email to doctorwho@sqpn.com.

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bell peppers

“Do you eat snacks?”

“How do you deal with hunger?”

“Don’t you ever have a psychological need to eat?”

These are among the questions I get when people ask about the Intermittent Fasting regimen I’ve been using, and which has helped me to lose 58 lbs. in the last number of months.

Here are the answers . . .

 

Snacking

With the exceptions noted below, I don’t snack.

The basic principle of using Intermittent Fasting for weight loss is that you don’t eat for significant periods of time.

This causes your blood sugar to go down, which causes your insulin to go down, which causes your body to start burning fat.

It follows that one of the things you don’t want to do while fasting is snacking.

This goes against the “grazing” strategy that has been promoted in many diet circles in recent years—whereby, in addition to eating three meals a day, you also eat multiple snacks.

In theory, this is to keep you from eating too much at mealtime because you’re not as hungry, but my experience—and that of many others—is that it hinders rather than helps weight loss.

If you snack and take in a significant number of calories, it causes your blood sugar to spike, which causes your body to release insulin, which causes you to store fat rather than burn it.

By not snacking as part of an Intermittent Fasting regimen, you let your body stop burning food and start burning what’s stored in your fat cells.

This can still leave us with the issues of hunger and a psychological need to eat, however.

 

Curbing Hunger

As I’ve written before, I’ve been amazed at how little hunger I’ve experienced with Intermittent Fasting.

It seems that hunger is primarily a matter of habit: If your body is used to getting food at a certain time, that’s when it turns on the hunger signal. It’s trying to maintain your ordinary, daily rhythm.

But when you change that rhythm, when you break your ordinary habits, your body quickly adapts to the new daily cycle.

For most people, it only takes the body 2-3 days to adjust to the new routine, and then your body will stop turning on hunger when you don’t want it.

Most of the time. There can be exceptions.

So what do you do then?

A classic piece of advice is to drink non-caloric liquids.

This advice has been around for a long time—so long that it’s reflected in the Catholic Church’s religious discipline of fasting: Drinking water to relieve hunger does not break a religious fast.

Water isn’t the only non-caloric liquid, though. If you’re not doing a fast as part of your religious requirements, there are other options, such as coffee and tea, both of which can have additional health benefits.

(It is, of course, important that you don’t add lots of milk or sugar to them, or you’ll get the insulin spike you’re trying to avoid.)

Diet colas also are typically calorie-free, though there questions about how good they are for you—particularly if they contain artificial sweeteners like Aspartame. (Fortunately, there are now diet sodas that are sweetened with the natural sweetener stevia.)

Whatever non-caloric beverage you choose, it can fill up your stomach, making you feel like you’ve eaten something, and thus help to relieve hunger.

 

What About Low-Cal Liquids?

Many advocates of Intermittent Fasting (including Dr. Jason Fung) have also recommended bone broth, which isn’t no-calorie but which is low-calorie.

It allegedly has nutrients which can be very good for you, though this isn’t clear to me.

What is clear is that it doesn’t have a large number of calories and so won’t produce a large insulin spike. It thus shouldn’t interfere significantly with weight loss.

On the same reasoning, I’ve also seen Intermittent Fasting proponents give an okay to drinking (unsweetened) almond milk, which is also quite low-cal.

Used in moderation, these low-calorie fluids likely won’t interfere materially with weight loss, though your own experience is the best judge of that.

 

Curbing the Psychological Need to Eat

I do sometimes have a psychological need to eat—just the desire to bite and chew, particularly something crunchy—when it isn’t time for me to eat, and when I’m not hungry.

Sometimes just doing a self-check and realizing I’m not hungry is enough to let me put the desire aside.

Sometimes drinking a no- or low-calorie liquid is enough (particularly if it’s a hot or warm beverage; I don’t personally have a taste for coffee, but hot green tea or hot bone broth can be satisfying).

But I’ve also been experimenting with another idea.

 

Safe Snacking?

When I first started researching Intermittent Fasting, I was surprised to find some advocates saying that they’d allow themselves very small snacks.

One gentleman, who was a fitness trainer, allowed himself an occasional snack of up to 35 calories.

After I discovered the recommendations of low-cal liquids like bone broth and almond milk, that got me thinking: A serving of bone broth (depending on what kind you get) can be around 40 calories. And 12 oz. of unsweetened almond milk is about the same (45 calories).

So if those are acceptable, so should some solid foods in the same calorie range.

Now, I wouldn’t recommend sweets in that range. A tablespoon of table sugar has 48 calories, but—being sugar—it will spike your insulin more than just about anything else.

But what about foods that naturally have a good bit of fiber to blunt the effect of whatever calories they have?

 

Fiber

You could, of course, eat pure dietary fiber—which is indigestible and so has no calories.

Thus you could take fiber capsules or powder—along with enough liquid to prevent it from blocking you up.

That might satisfy hunger, but it wouldn’t really help with the psychological need to bite and chew.

You could make crackers out of fiber (add water to fiber powder, roll out, bake or let dry), though I haven’t found a good source of pre-made fiber crackers.

However, there are foods which are both low-calorie and high-fiber . . .

 

Veggies

Certain vegetables would work on the above strategy.

For example, an 8 oz. can of green beans contains two servings of 20 calories each, for a total of 40 calories. (I prefer the French-style cut of green beans, but you may prefer ones cut the ordinary way.)

Fresh green beans are also an option, and they have crunch if you don’t cook them. A cup of 1/2 inch pieces of green beans has only 31 calories.

Celery also works. An 8 inch, medium stalk of celery has only 6 calories! It has a nice crunch, though not much flavor (and it has those strings).

Another vegetable—which I like even better for these purposes—is bell pepper.

A medium bell pepper has a total of 24 calories, and so a few slices of one would fit well within the range we’re talking about.

It not only crunches, it also has a bit of taste and even spice, while lacking the strings that celery has.

Bell pepper has become my preferred low-cal veggie for snacking (when I snack, which isn’t often).

And I can offer you one more twist . . .

 

Spices and Sauces?

Vegetables can be a little boring by themselves, so is there anything we can do to spice them up?

Sure! Add spices! One can add spices, such as salt, NoSalt/Nu-Salt (potassium chloride), cinnamon (which may actually help control blood sugar), chili powder, or whatever you like, as long as it doesn’t have notable calories.

And that Mexican Tajin (lime-chili-salt) spice is really tasty!

You could also add no- or low-calorie sauces, such as lemon juice or vinegar. In fact, those might help with weight loss (particularly the vinegar, which has the effect of blunting any carbs in the vegetables; that’s why apple cider vinegar has become popular in weight loss circles, though almost any vinegar will help).

Thus if you have some canned green beans (or other soft, low-cal vegetable), you might jazz them up with a little lemon juice or apple cider vinegar (plus whatever low-cal spices you like–maybe a few sesame seeds or poppy seeds?).

There’s also a company named Walden Farms which produces a line of low-calorie sauces.

They advertise their produces as having 0 calories, but it’s really 3-4 calories per 2 tablespoon serving (under U.S. labeling laws, you get to round any number of calories under 5 per serving down to 0).

One of my favorites is eating red bell pepper slices (or any bell pepper slices) with Walden Farm’s chocolate dip. The slightly-spicy and sweet combination is really good.

You can also find Walden Farms in typical supermarkets in the diet section.

 

Practical Help

The overall key to all of these solutions is keeping the absolute number of calories small.

However, avoiding refined carbohydrates—such as sugar and flour—and adding fiber are also important.

Always check the nutrition information of whatever you’re planning to consume to make sure it’s low enough in calories (things like butter, cheese, and nuts—which are healthful in themselves—are high in calories and thus don’t make good snacks while Intermittent Fasting).

Also, everyone’s body is different, and different people will be able to handle different amounts of low-calorie snacks of the type described here. Your own experimentation and experience will be your best guide.

The good news is that between no-calorie and low-calorie liquids and solids, there are practical helps—both for dealing with hunger and the psychological need to eat—when doing Intermittent Fasting.

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Pope Francis waves to crowds as he arrives to his inauguration mass on 19 March 2013.

This version of The Weekly Francis covers material released in the last week from 27 May 2017 to 21 June 2017.

Angelus

General Audiences

Homilies

Speeches

Papal Tweets

  • “Everyone’s existence is tied to that of others: life is not time merely passing by, life is about interactions.” @Pontifex 15 June 2017
  • “Love requires a creative, concrete response. Good intentions are not enough. The other is not a statistic, but a person to take care of.” @Pontifex 16 June 2017
  • “Care for the environment is always a social concern as well. Let us hear both the cry of the earth and the cry of the poor.” @Pontifex 17 June 2017
  • “Jesus was broken; he is broken for us. This is the Eucharist. And he asks us to give ourselves, to break ourselves, as it were, for others.” @Pontifex 18 June 2017
  • “None of us is an island, autonomous and independent from others. We can only build the future by standing together, including everyone.” @Pontifex 19 June 2017
  • “The personal encounter with refugees dispels fears and distorted ideologies and becomes a factor for growth in humanity. @M_RSection” @Pontifex 20 June 2017
  • “We must not turn our backs on the new forms of poverty and marginalization that prevent people from living a life of dignity.” @Pontifex 21 June 2017

Papal Instagram

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Dom Bettinelli, Jimmy Akin, and Fr. Cory Sticha discuss and analyze the tenth episode of the 10th Season of Doctor Who entitled “The Eaters of Light.”

Hear about the real life mystery surrounding the Ninth Legion of the Roman Army, the special distinction held by the writer of this episode and our recounting of all the great Scottish jokes.

After all, as you can see below, it featured Jimmy Akin wearing Pictish face paint!

What did you think of this episode?

Also leave us feedback on what Doctor Who topics you’d like us to discuss on the podcast in between seasons of Doctor Who: reviews of Big Finish audio productions; themed episodes about individual Doctors or recurring monsters; reviewing episodes of Classic Who; something else?

Leave us a comment below or send us an email to doctorwho@sqpn.com.

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Pope_Francis_3_on_papal_flight_from_Africa_to_Italy_Nov_30_2015_Credit_Martha_Calderon_CNA_11_30_15This version of The Weekly Francis covers material released in the last week from 30 April 2017 to 14 June 2017.

Daily Homilies (fervorinos)

Letters

Regina Cæli

Speeches

Papal Tweets

  • “Humility and tenderness are not virtues of the weak, but of the strong.” @Pontifex 8 June 2017
  • “Each one of us, as a living member of the Body of Christ, is called to work for unity and peace.” @Pontifex 9 June 2017
  • “Life can survive only because of the generosity of other lives.” @Pontifex 10 June 2017
  • “The Feast of the Most Holy Trinity invites us to be a leaven of communion, consolation and mercy.” @Pontifex 11 June 2017
  • “The Church shines forth when she is missionary, welcoming, free, faithful, poor in means and rich in love.” @Pontifex 12 June 2017
  • “In his passion, Jesus took upon himself all our suffering. He knows the meaning of pain, he understands and comforts us, giving us strength.” @Pontifex 13 June 2017
  • “There is much need of prayer and penitence to implore the grace of conversion and an end to the many wars throughout the world.” @Pontifex 14 June 2017

Papal Instagram

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Dom Bettinelli, Jimmy Akin, and Fr. Cory Sticha discuss and analyze the ninth episode of the 10th Season of Doctor Who entitled “The Empress of Mars.”

It’s a rip-roaring adventure on Mars straight out of Edgar Rice Burroughs and featuring the classic Doctor Who villains, the Ice Warriors.

Our panel examines the episode within the context of the season, but also in the context of their classic appearances on the show. What did you think of this episode?

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I use the online version of the Catechism of the Catholic Church at the Vatican web site all the time, so I decided to make an upgraded version of their index page (here). The improvements on this version include:

  1. The links now open pages in new tabs.
  2. I’ve added links to the Latin version, to make it easier to check the original.
  3. I’ve added the passage numbers in parentheses after each link, to make it easier to look up passages by their number.

Feel free to bookmark this page. A short link for it is JimmyAkin.com/catechism

 

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popr-francis-teachingThis version of The Weekly Francis covers material released in the last week from 8 May 2017 to 7 June 2017.

Daily Homilies (fervorinos)

Homilies

Messages

Regina Cæli

Speeches

Papal Tweets

  • “I thank God for parents who strive to live in love and keep moving forward, even if they fall many times along the way.” @Pontifex 1 June 2017
  • “Through the darkness of today’s conflicts, every one of us can become a bright candle, a reminder that light will overcome darkness.” @Pontifex 2 June 2017
  • “Let us promote with courage all necessary means to protect the lives of our children.” @Pontifex 3 June 2017
  • “Let us allow ourselves to be humbly led by the Holy Spirit in order to avoid taking the wrong road and closing our hearts.” @Pontifex 4 June 2017
  • “We must never forget that the natural environment is a collective good, the patrimony of all humanity and the responsibility of everyone.” @Pontifex 5 June 2017
  • “Let’s always remember that our faith is concrete: the Word became flesh, not an idea!” @Pontifex 6 June 2017
  • “The Church needs everyday saints, those of ordinary life carried out with coherence.” @Pontifex 7 June 2017

Papal Instagram

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