The Video FitCast- Episode 4 is now ready for viewing/download.

You can watch Episode 4 on Google Video here:

http://video.google.com/videoplay?docid=1265690736088499812&hl=en

Or you can download it in either Divx or Quicktime (H.264) formats here:

Divx: The Video FitCast- Episode 4.divx (Right Click and Save-As)

Quicktime: The Video FitCast- Episode 4.mov (Right Click and Save-As)

Here is the recipie from John Williams:

Quinoa Bison Chili

Ingredients:

• 1 lb. ground bison
• ½ cup dry quinoa
• 3 cups water
• 1 small can (6 oz) tomato paste
• ½ medium onion
• Fresh corn kernels, from cob
• Mixed pepper strips
• Chili seasoning of your choice (1 package)
• ½ tsp salt

Makes 2 servings (Or 4 small servings)

Nutritional Information, per serving:

• Calories (k/cal) 700
• Protein (g) 59
• Carbohydrates (g) 66
• fiber (g) 11
• Fat (g) 17
• SFA (g) 5.5
• MUFA (g) 6.9
• PUFA (g) 4.2
• Omega-3 (g) 0.2
• Omega-6 (g) 3.0