The bird is done when the internal temperature is 165-180 degrees Fahrenheit and juices run clear. Lard rendered from healthy animals feed; wild, non GMO, free range, and or some organic feeds, are good. One of the benefits of working with me to plan your vacations is that in times of uncertainty, I will always be on your side. I am not trying to offend anyone. Growers enrolled in the Environmental Quality Incentives Program (EQIP) for pest management are required to have a site-specific IPM plan. Add 8 tablespoons organic tomato paste. I like a spoonful of home-made mayonnaise or butter on the asparagus. I recommend use of cast iron or clad stainless steel pans, not non-stick, for all cooking. The diet plan that works for EVERYONE: From office workers to menopausal women, newlyweds to fitness fanatics, expert reveals what you should be eating depending on your age and lifestyle e-mail 1.9k What is Pam Magic plans food diet like? Most mornings I eat yogurt, or Egg in a Frame. ... Pam's Travel Magic's cover photo . Cover beef with olive oil, 1 clove pressed garlic, sea salt, and pepper. I think, grilled London Broil covered with spices and olive oil, a fresh green salad, dressed with clean home-made mayonnaise based, live cultured blue cheese dressing, or creamy cole slaw, is a good combination. Tuesday, August 13, 2013 I have been on so many restricting diets that my head is spinning, my eating is boring and I don't know what is bad and what is not. Bake in pre-heated 300 degree oven until done. Mix in 1/2 cup almond meal, and cooled chopped fruit place into buttered muffin tin, (this makes 2). So I have come up with the Pam diet. For store bought Bread: use sprouted grain breads or true sourdough * see next paragraph. Here’s why; your body thinks it’s real sugar, and they are often many times sweeter than plain sugar, manufactures have buffed up sugar by making high fructose corn syrup to try to keep up with this new super, new tolerance level of extreme sweetness, caused in my opinion by artificial sweeteners. The white wheat flour I use is Bob’s Red Mill, Organically grown & certified unbleached unbromated. Limit starchy vegetables (for weight loss). Detox from; artificial preservatives, artificial sweeteners, coloring, irradiation, synthetic pesticides, fungicides, ripening agents, fumigants, drug residues, growth hormones,GMO’s, and toxic ingredients. After seeing this I really want to share something because I spent endless years switching from diet to diet without getting any real results until I saw Pams magic plan (google it). Let vegetables cool to room temperature. House Yrzu talk to Malusia at ( 58, 128, -42 ) /waypoint 58, 128, -42 3. Healthy fats are nourishing, satisfying and will help you burn unwanted body fat. I will never eat red meat again both for health and the fact that it was alive. Some scientist say that 25% of what you eat keeps you alive, and the rest keeps your Doctors alive. Medical students and doctors benefit from continued medical education and training. Combine and enjoy. You can not live a long healthy life, without eating healthy fats. 11/16/13. Click to share on Pinterest (Opens in new window), Click to share on Facebook (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on LinkedIn (Opens in new window), Click to share on Twitter (Opens in new window). Cream cheese and avocado omelet: Bring 2-3 tablespoons of cheese to room temperature Melt butter on low-medium heat, Beat 2-3 eggs to foamy, spread into pan, gently lift and when firm flip, remove from heat, add cheese and avocado. When done remove and spread a layer of the crumbled beef, then Pesto over grilled eggplant, top with grated cheese, and broil until golden. Egg in a frame: Use 1 slice of real sourdough bread (if yeast is listed as an ingredient then it’s not sourdough) or a sprouted bread. Like, what types of food do you have to prepare and are they easy to make? See my video. Looks like this is one you have to make, see my video once you get a feel for it, you’ll see how easy it is, you’ll come up with your own variations. The drink is a herb infusion of hibiscus & cinnamon. Grow zucchini or buy it fresh from the Farmer’s Market. Looking forward to our next vacation and having Pam help with it. The bad fats are, vegetable oils, hydrogenated fats and or trans fats. I am here to help and serve my travel clients in good times and in times of challenge. Immediately following the promulgation of such rules, the affected States were to commence such actions as were necessary to adopt and implement a program to improve ambient monitoring activities and the … In a nut shell this is what I’ve done: Change my diet to mostly foods high in healthy fats, and limited carbohydrates. Wipe mushrooms with a damp towel to clean, remove steams & discard, tear tops into pieces. I have traveled to Walt Disney World and Disneyland many times...visited Aulani in Hawaii and sailed DCL! Green Monster Fat Burner -- Low Galore This soup is really a winner when it comes to losing or maintaining your weight. It’s important that you buy one that is not heat, or chemically treated or enriched. Spice it with a bit of dry French tarragon, white pepper & lemon zest. *All yogurt are heated which is pasteurizing, but most go far beyond this one step, the least altered are the best and the best probiotic. 10:46. The list: All vegetable oils; canola oil, soy oil, cottonseed oil, corn oil, grape seed oil, safflower oil, rapeseed oil,(aka canola oil, why would they change that name?) You have free will, you can control how you react to situations, how you relate to people, what you ingest, how you breathe. This is cooked in olive oil at med-low, we added a little left over BBQ sauce and fermented soy sauce at the table for a beautiful, quick meal. Thanks for your time! Finally wild caught in season fresh fish and sea food. 3. Enjoy! So unlike at a traffic light, red doesn’t mean stop, it just means very limited. Eat meat, it’s rich with protein, and the fat is loaded with nutrients. Cook on medium high heat in the bacon drippings 20 minutes or so, adding a bit of water, salt and vinegar. At home give them a clean cut on the bottom. Bad fats will make most of us sick. Included in this post is a link to what I’ve learned about sourdough and it’s benefits, along with links to some of my sourdough recipes. See my video: If its canned, its banned. I don't really like to eat all those fakes because who knows if they are healthy. Why did I start this? To see how to make slow roasted chicken, click on the black framed picture to see my video, ”Rosemarry garlic Chicken”. Use these fats, in the purest (lest processed) quality you can afford, or find: no hydrogenated fats .Butter (best from pastured cows organic milk not ultra pasteurized). To initiate a return, visit Amazon's Online Return Center to request a return authorization from the seller. Roast at 325, for around 2 hours, it’s done when the internal temperature reaches 165 degrees. Membership Membership is a rewarding experience for you and an investment in the lives of those less fortunate in Perú. Limit fresh fruits & juices (for weight loss). Yes, everything, from the foods you eat, your work environment, your home, the air you breathe, your exercise routine, are all drugs to your mind and body. Butter (best from pastured cows) lard rendered from safe animals, avocado oil, coco butter, wheat germ oil, olive oil, walnut oil, peanut oil, coconut oil, macadamia nut oil, palm oil. Contact this seller . Eat clean meat! 8:43. It’s very beneficial to eat a least one serving of probiotic vegetables a day. Salt use unrefined sea salt, it’s loaded with all kinds of nutrients and minerals, and many foods can not be absorbed with out it. Without a doubt the most weight loss that I have ever had and it is still working to this day. Eggs, best free range organic, local NON-GMO ,. It is my own invention, although some of the information may be familiar to people who have a history of dieting, other parts may make you question my sanity. WHAT YOU CHOOSE IS WHAT YOU GET! Plus the benefits last for hours. Exercise you know you need it. Remember even olive oil can be heat extracted, as in the case of “Light” olive oil, this is why the term “Extra Virgin” and “cold pressed” mean less processed. The one I like is called “Real Salt*. Optional sauce, suggestions, San-J* Organic Tamari, or Szechuan. This is a great food, but I have childhood memories of tin can tasting, rusted kraut, that tasted horrible. 3. It’s becoming more important to eat clean. Clean and break the asparagus or prepare other vegetables. Most use Grass-Fed/Grass-Finished Beef, that is antibiotic and growth hormone free. Preparation cook the meal.,or find places you can eat out, or ready-made elements that work. All diet foods! Simmer meat on med-low in butter, also adding garlic, salt & pepper. PAM refers to a comprehensive cybersecurity strategy – comprising people, processes and technology – to control, monitor, secure and audit all human and non-human privileged identities and activities across an enterprise IT environment. Picture # 2 is my sourdough pasta recipe. Form a loaf shape, and place on roasting rack as shown. After all I am who I am and should be. Decant and refrigerate, when cold, skim off the top layer of fat, now sauté your favorite vegetables, and add them along with the good meat you set aside. Gently place the salmon skin side up on the grilling tray, close lid and check every 3-4 minutes, turn carefully, so they don’t break up. Heat up burner on med-low add 2 tablespoons of olive oil. After a year’s absence, evidence suggests Gartner plans to release the 2020 report in May. Please share any of my posts, videos, or recipes but credit me and link to my sight, Pam’s Tactical Kitchen. Other bad foods are; enriched/enhanced food, most factory/processed foods, ultra pasteurized dairy products, GMO’ foods don’t eat or drink them knowingly. Never use hydrogenated oils, or any vegetable oils, canola, soy, sunflower, corn, and cottonseed oils being the most common. YOU ARE THE MAGIC PILL! The results of this change along with a reasonable adult diet, have been fantastic. Maintaining a healthy happy life style. The weight loss, is nice but the other benefits are huge. (NRCS) uses PAMS as core strategies in the 595 Integrated Pest Management Practice standard. Basically I’ve tried to only eat foods, that are the same as they would have been 300 years ago or more. Don’t eat if you’re not hungary, I know this is contrary to all the diet rules you’ve been indoctrinated with in the past, but one of the simple concepts is retraining, and one is don’t eat if you’re not hungary, and the other one is don’t over eat. Drinks: Ok you know water is the biggest most important thing to drink for detox, health, and weight loss…But boring! The tactical application for this plan is 3 fold: 1. The portions are just one serving, because I had no clue how it would turn out. All I can say is that if you need someone to help with your vacation plans.....Pam and Pam's Travel Magic is the "One Stop Shop". This is a bad habit, that many of us have. Green tea or camomile tea. We also carry a wide range of porcelain crocks, bottle stands and accessories Rosemary garlic Chicken & Collard Greens with Bacon. 7. Grill both, just charring the beef on one side, not cooking thru. I buy good chuck roast, partially freeze them, then take a few minutes to grind them in my food processor. There are 2 video recipes below and 1 post recipe that I can’t live with out, Ketchup, Mayonnaise and Blue Cheese Dressing. magicplan helps you connect your team and understand what's happening on-site without even having to go there. Grill the asparagus on a grilling tray, turning for even char. How do I know this, from my own experience. These are the good fats you should use: * For high temperature cooking use, Lard,* bacon fat, goose, duck fat or coconut oil. FYI. Pam’s Tactical Kitchen Detox & Weight Loss Diet. Bring in and slice. I hope the two can be used together to plan out the best possible garden. Do not eat anything: Fat Free. Click on each picture to see recipe. House Vahla talk to Shirada at ( -159, 573, -535 ) /waypoint -159, 573, -535 2. I have tried vegetarian and vegan but I do love my fish and sometimes yogurt and cheese. Over eating slows you down, even caused shortness of breath. For some reason, egg size perhaps, I’ve had to increases this to a total of 3 egg yolks. It’s been 6 months since I started this. update 1/5/14 The 5 day Breakfast, Lunch and Dinner Weight Loss and Detox Plan. Technology experts around the world impatiently wait for the release of the Gartner 2020 Privileged Access Management Magic Quadrant report. It wasn’t untill I started making my own that I really learned to love this wonderful food. Clean and slice eggplant about 1/3-1/2 inch thick, coat with olive oil & a touch of salt. Yes, every breath you take, each bite of food, not eating food, getting cut off in traffic, everything in total effects you. Bubbie’s is the best brand of store bought probiotic pickles, and sauerkraut I’ve found. Olive oil (good cold pressed extra virgin nonGMO) with balsamic vinegar, is ok for dressing sometimes, but I just can’t stomach a dry sandwich. Fat burns fat! It’s important that the oil not have an overwhelming strong taste, like olive, or flax, not really a mayo flavor. The pan drippings are excellent deglazed for sauce or gravy. It begins with Series 1 from 1956, and concludes with Series 49 from 1977. I find it essential to make my own dressings and sauces, because store-bought ones have many horrific ingredients, and home-made taste so much better! Straining yogurt or making cheese are the producers of fresh whey. Each of the following pictures are recipes. magicplan offers a better way to get work done while in the field. I recommend using, grass-feed/grass-finished beef, clean locally grown asparagus, and local almonds. Yellow Life style recipes and videos are color coded yellow . For more details about “true sourdough” and it’s benefits click on #1. I know this is counter intuitive to what we’ve all been indoctrinated with these last 30 or so years, but there is, now and was before evidence that sugars, carbohydrates, and those two combined with bad fats, are the real cause of metabolic syndrome, type 2 diabetes, and an onslaught of other diseases that have seen huge increases since our indoctrination of the low or no fat, high sugar diet. Please refer to the Amazon.com Return Policy and Amazon.com Refund Policy or contact Pamapic to get information about any additional policies that may apply.. Beat 2 egg whites to peeks, add 1/4 teaspoon baking soda, and powder, pinch of salt. When finished remove skin from the Salmon and cover with sauce. Let meat come to room temperature. If you want tortillas or pasta I recommend my sourdough recipes. – PAMS Point of Contacts filling it out (suggested completion by Oct.) • Work Plan accepted for contractor support work on TAD, QAPP, SOPs, Training, TSAs and PTs • Workgroup will meet monthly to discuss and develop the program • Thinking about development of an example PAMS Site Implantation Plan (based on site questionnaire) 10 I am here to help and serve my travel clients in good times and in times of challenge. The last listings are 2 video recipes, Organic clean & Healthy Mayonnaise Home-Made, Live Blue Cheese Dressing, and one post recipe, Safe & EZ Ketchup. It’s not limited to alcoholic beverages, it could be food, prescription medicines, smoking, behavior, the possibilities are almost endless. Our 2014 Holland America MS. Zuiderdam 10 night Partial Panama Canal Cruise. 4.Make as much food as you can yourself, using these recipes. After roasting a chicken, save the drippings from the roasting pan and some good meat and set aside. Wring, twist, and snake it to get as much water out as possible. Coming soon, all about real sourdough, and what flours are good. The rewards and benefits of change are so great, that with effort, and support, you’ll be feeling great. (* more info, go to links http://drcate.com/about-drcatecom/ type,” eat real fat to” in the search bar). Make sure these are made by “wild fermentation” no vinegar, just salt and spice, and clean water. Bad foods do not eat! Cheeses from farmstead raw milk are the best, or home-made. All natural fat is good for you, this includes saturated fat! The Pam diet...I finally found one I can stick too. Coat with olive oil, and sea salt. 2 stocks celery non GMO, organic, best home-grown celery, 1 sweet white or yellow onion, non GMO, organic, best home-grown, 12 to 15 Brown mushrooms, best home-grown or local, 2 free range brown eggs, non GMO, organic, best home-grown, 3 tablespoons fresh ground pepper best non GMO, organic, 1 tablespoon allspice best non GMO, organic, 1/3 cup cream, best raw from a dependable source, use non GMO organic, pasteurized is ok, but never ultra pasteurized, 1/2 cup sprouted almond flour * click on the last 2 pictures for info. Many times in human history, salt was more valuable than gold. 1/3 lb. The research giant published the first-ever iteration of the Privileged Access Management Magic Quadrant in 2018. I can digest and enjoy foods like, mushrooms, lettuce, kale and more, for the first time in more than 20 years. Keep sourdough starter, it is a live culture fermented food, and probiotic. pork, best farm-stead raised in open space organic environments fed non-GMOs and table scraps. Eat whole eggs. Good quality local olive oil, best with lest amount of processing and nonGMO, Fresh from, garden, Farmer’s Market, or Co-op Eggplant, 1/2 cup home-made tomato sauce or quality canned sauce, Unrefined sea salt & fresh ground black pepper, 1/4 cup grass-fed ground beef with garlic, salt & pepper to taste, 1 pat sweet butter (best from grass-fed cows), Sautéed onions, peppers, mushrooms, and olives optional, pickled beets probiotic best, prickled in fresh whey and, or unrefined sea salt, Lard is a Super Food Good Fats/ Bad Fats, 1 Fresh grass-Fed/grass-Grass/Finished London Broil. (wonderful soups & stews) Eat whole eggs, best are fresh, local, free range. 1. Required fields are marked *. Sourdoughs, breads, starches and whole grains. Let it rest for 15 minutes, before slicing. Pamsmagicplan.com is a 4 years old website, registered on tucows domains inc. and situated in United States of America.Find more such facts about the site in our detailed status report. For example,drinking whole raw milk from pasture grazed cows and a dependable source. recent questions. Cook until the fish looks done, a kind of firm pink color not raw and opaque when you peek inside the flesh. Green Green means go, like at a traffic light. Learn how to get through the day with out blowing it. Most have yeast added, which means the long fermentation that makes sourdough probiotic and grows lactic acid was not done, and they are only sourdough flavored. 1. Cold Beet Soup - Magic Diet Plan You can not live well or long, without eating healthy fats. Sugars and artificial sweeteners, do not use any in this first 5 days! This is not another low carb diet, that is the only aspect although major, that is similar, in this plan. Enjoy fresh in season local or home-grown vegetables. They are: Canola oil,soy oil, sunflower oil, cottonseed oil, corn oil, safflower oil, no-butter spreads including margarines and so-call Trans-free spreads. System Use Notification. any thing hydrogenated, non-butter spreads (including margarine & so-called Trans-free spreads. Eating whole fat foods, they will help you be satisfied and well nourished. I don’t like the person I become, and it’s really important for me to like myself. Cooking at medium temperature, up to 350 degrees Fahrenheit use butter, and or olive, peanut, palm, macadamia, or hazelnut oils or of course those listed above. Check under Videos and Recipes for ” Probiotic, and wild fermented recipes and videos”.This will help you digest and absorb nutrients, improve your intestinal flora, detox. Section 182(c)(1) of the 1990 Clean Air Act Amendments (CAAA) required the Administrator to promulgate rules for the enhanced monitoring of ozone, oxides of nitrogen (NOx), and volatile organic compounds (VOC) to obtain more comprehensive and representative data on ozone air pollution. It was fabulous, and I think I guessed right on the portions, all though next time I’ll use a bigger squash. The cheese making process creates a large amount of whey, and home-made cheese is a wonderful and fun project. Here’s what I’ve learned, in less you have blood sugar problems, skipping a meal, can be beneficial, and increase metabolism, but longer fast, slow everything down. The grass-fed/grass-finished turned out wonderful, juicy, tender and a bit more complex than the feed-lot Londons. Spread shredded zucchini on clean tea towel. The reading I’ve seen on it, seems linked to the GMO problem, for starters go to blogroll, Deborah Murtagh’s Healt…. Slice thin, cook in olive oil over low-medium heat until browned on both sides. When something helps you, make a note of it. Two other good habits that I think helped me, are that I do not take any prescription medications, and that Scott and I have always tried to exercise every day. I also added a p~ate, for liver and fresh apples. 2. Use only whole fats. 2 Eat meat, use it all, fat, bone, and with fowl the skin too. See my video to learn how. Lay a bed of lettuces on plate, and top with chicken and nut mixture. Any diet foods, or any Artificial sweeteners. First I made this super easy sauce. This is a tough one because one or the other seem to be in everything. I admire all who can stick on the veggie and vegan diet and I have found out that a flexitarian is someone that eats seafood and no other meat and that I could probably handle. You will find some of these ingredients in most of the foods you buy, here are a few examples: Mayonnaise, margarine, salad dressings, rice milk, any soy products, breakfast cereals, nuts (except raw, or dry roasted w/o vegetable oils) french fries (in less fried in good fats) most crackers, chips, breads and cookies, energy bars & drinks and the list goes on. The last picture is a video recipe of how to make this. Gartner Magic Quadrant for Privileged Access Management Summary Privileged access management is one of the most critical security controls, particularly in today’s increasingly complex IT environment. Next is farm-stead pork raised in open space organic environments fed non-GMOs and table scraps. Here are 5 Breakfast meals, use them as you please. The idea for this came to me when I was thinking of all the beautiful tomato sauce, I’ve made, and our zucchini. All O 3 moderate (and worse) NA areas and states in the OTR must develop and implement EMPs Dinner: Half of a Stuffed Red Pepper with 4oz/100g Brown Rice and 2oz/50g fresh vegetable. *However not all sourdough is created equal, almost all mass-produced sourdough products, are not really sourdough. Fats you should never eat. Theses bad fats are extremely dangerous to you healthy, particularly when you eat them processed with carbohydrates and sugars. We offer an easy solution to create & share sketches, field reports, and estimates. Reading this I feel the need to share something because I spent many years jumping from diet to diet without experiencing any real results until I saw Pams magic plan (just google it). Of course newer methods are used, but there are true artisan unfiltered oils. Paleo & Gluten-free Grass-fed/Grass-finished Beef & Homestead Pork Meat Loaf. Turn and repeat on other side. Egg in a frame: Use 1 slice of real sourdough bread (if yeast is listed as an ingredient then it’s not sourdough) or a sprouted bread. They are vegetable side dishes or home-made probiotic vegetables. To relieve stress, I had been over indulging in food and drink, but the sad truth was that it was causing more. Pam at Pure Magic Vacations is part of a full service travel agency that can bring the magic to any of your vacation dreams with no added costs ever! I’ve learned to trick myself into getting a bigger work out at the gym. The “Rule of three” for food portions has helped me with while eating. These probiotic rich foods aid digestion, and help balance your metabolism: pickles, sauerkraut, kimche, olives, the list goes on. I used sea salt, allspice, and cayenne pepper. Cook down 4 tablespoons cider vinegar, 8 tablespoons organic coconut sugar on low until dissolved. By taking into account these vulnerabilities, the assessment is better able to reflect their skills, knowledge and practise. Well the benefits have astounded: My arthritis is all most gone, my stress all most gone, I lost over 20 lb,s in the first month, and feel a lot better, and look it. Because you need it! Roast vegetables at 325 for 20-30 minutes flipping a couple of times, until they are toasted. You can not live a long and healthy life, without eating healthy fats. There is more and more evidence that these unwholesome foods, cause a land slide of health issues. See reviews for Pam's Magic Wand in Bakersfield, VT at PO Box 144 from Angie's List members or join today to leave your own review. Cover with a bag and refrigerate. You can not live a long and healthy life, without eating healthy fats. You are a creäture of habit, so why not flip it? Eating healthy fat will not make you fat, over eating, and carbohydrates, including whole grains, and sugar will make you fat. non-fat, low-fat, Sugar free, diet, reduced this or that….do I really have to list it all? See article on my blog Kobe/ Dr Cate / LA lakers/ Diet. It is the most available, cleanest local food. Clean and chop vegetables very fine. Yogurt: 1/2 to 2/3 cups plain organic whole milk yogurt top with sprouted nuts, 2-3 dried cherries or raisins chopped up. check with an instant meat thermometer, I recommend stopping at 110* for rare, and 120* for medium rare, because the meat should rest for 5 minutes and it cooks a bit more all that time, you can put it back on the grill if needed, but you can’t undo over cooked meat. Mix all ingredients together. There are also several bonus items of interest. Unauthorized or improper use of this system may result in disciplinary action, as well as civil and criminal penalties. However my big challenge for me has been learning how to enjoying a glass of wine and know when to quit, so I’ve made a “Rule of three” for alcohol too: First alcoholic beverages are “yellow” which means limited, so I can’t have them every day and except to lose or maintain weight, and detox. For weight loss all starches including vegetables should be limited to 0-1 serving a day. To de-fat it, a baster with bulb works quick and easy or you can collect some of the fat on ice cubes to separate it from the juice. Visit our site to find a full range of Geo Bottles & Pitchers, Brio Water Coolers, Alkafuse and Ecosoft Filters and Water Filtration Systems for home and office applications. An endless variety of other vegetables, spices, nuts, and sauces could be added. In dressings (not cooked or heated) use walnut, flax sesame, and wheat germ oils, as well as any in the above list. What you’ve done now is suck out all the great flavors and nutrients, so you toss everything but the broth. Morning scramble: 2 whole eggs, scrambled, 2 bacon strips, a bit of cheese and or fresh salsa, cook eggs in bacon drippings, mix in crumbled bacon, top with cheese and salsa. Day 2 All my recipes use only good fats. After seeing this I feel the need to share something because I spent years switching from diet to diet without any success until I came across Pams magic plan (just google it). Yellow means caution, again like at a traffic light. Cover with a close-fitting lid, over the bread and egg, not the whole pan, glass works best because you can see when the white is done. Privileged access management (PAM) is the combination of tools and technology used to secure, control and monitor access to an organization's critical information and resources. All yogurt is pasteurized, but the best ones are not ultra pasteurized and are rich in live cultures. can i get dead peoples number; Fresh grass-Fed/grass-Grass/Finished London Broil, olive oil, best extra virgin cold pressed, non GMO, 2 lb.’s Grass-fed/Grass-finished ground beef. Grill meat around 4-5 minutes on the first side, and 3-4 on the second. The meat in the first 2 pictures is Orvis Ranch grass-fed/grass-finished London Broil, it was easy to grill and great tasting. So I have come up with the Pam diet.