Healthy by Yourself

Solution Weight Loss - Some Top Tips Towards Losing Weight!

2010-08-05T16:40:00.000-07:00

Losing weight can really be a significant struggle for many people, but in most cases this is because they are simply getting the wrong information. In order to lose weight in a gradual and healthy way there are some simple tips that need to be adhered to. These simple tips will help you to gradually shed the weight that you want in order to improve both your health and appearance as well. As such, consider some of these solution weight loss tips if you find yourself in this position.

One solution weight loss tips that you may want to consider is simply the idea of eating small a regular meals and not infrequent large ones. The common consensus all over many parts of the world is to simply have breakfast, lunch, and dinner. However, there are several problems with this.

One main problem with this is simply the fact that people tend to snack in between these meals and this is a real reason why people tend to lose weight and struggle to get rid of it. In addition, eating meals in this fashion is not the best way to build up your metabolism. Building up your metabolism is best done by eating small regular portions, and this helps to create significant fat burning within your body.

Another solution weight loss would be to really consider the specific targets and goals that you have and then strive to hit them. Setting yourself specific targets is extremely important when trying to achieve anything, and the same is true of losing weight. If you want to lose weight gradually and healthily, set yourself a long-term goal, and then short-term targets that will help you to meet that goal.

Consider taking certain weight loss supplements within your nutritional routine as well. There are many different fat burning supplements that are both highly affordable and highly effective, and therefore you should consider incorporating these into your daily routine in order to increase your body's fat burning potential.

In addition, one obvious solution weight loss is to simply get as much exercise as you possibly can. Eating the right foods is the most important aspect towards losing weight, but if you can engage in a regular exercise regime this will be extremely helpful and complementary to your fat burning goals.

One of the problems with exercising is that people who are carrying excess weight really struggle to even start off on the right foot in this respect. However, this is why it is very important for anyone who is starting to exercise to choose exercises that they will enjoy. There is no reason to engage in something that you will not enjoy as this will simply put you off the idea completely. Instead, consider the types of activities and exercises that you will both enjoy and that would get your heart rate going, and incorporate this into your routine.

When all is said and done, the best solution weight loss is simply to eat the right foods and make sure that you do this in the right portions. Cutout cravings, over eating, and eating at the wrong times, and you should lose weight gradually and healthily.

For more information on Solution Weight Loss - Some Top Tips Towards Losing Weight go here: http://the-diet-solution-programonline.com.

The Secret to Fitness Over 40 - A Story

2010-08-05T16:39:00.000-07:00

Peter was like most people over 40 who realised that he was, almost overnight, starting to get 'middle age spread'. If it carried on he'd soon be buying larger and larger clothes. And so he did what most people did who decide to get into fitness over 40, he started a fitness routine. However, where Peter differed was that he realised that he needed to do more than just spend a few hours on a treadmill.

Most people who do fitness workouts don't workout intensely enough to increase their health and fitness level. It's because they tend to do the same exercise routine at the same level of exertion all the time. They can also spend hours and hours a week exercising in this manner, without seeing any weight loss or increase in their health and fitness levels.

Without a gradual increase in the intensity of your fitness program, your body doesn't grow stronger and healthier. What Peter did during his fitness workouts to insure his routine was intense enough, is the talk test. If you can just about hold a conversation with someone, and you're not absolutely gasping for breath, you will be working out a good level of intensity.

Peter also knew that these sort of fitness workouts would also raise his metabolic resting rate, the rate at which he burned calories at rest, so he would carry on burning excess fat long after his workout had finished. This would also help his muscles and bone density to stop shrinking, which it had been doing as he moved past the age of 30. So reducing his chance of falling and breaking limbs and bones as he got older.

Peter was realistic enough to know that he had to start gradually, and that what would be an intense exercise routine to him, might be considered a low intensity for someone younger and fitter.

While the generally accepted frequency of most fitness programs is 2 to 3 sessions per week, Peter knew that if he could only manage 2 sessions per week, he could still achieve very nearly the same benefits. He also knew that short and intense bouts of exercise where better than spending hours in the gym on long drawn out routines.

Peter knew that he needed to make getting and keeping a good level of fitness over 40 an important part of his life. It was no good treating it as once in a while, when he was in the mood fitness program. So using the principles of short intense workouts, which he could fit around his lifestyle, this is what he did.

Biceps Exercises Without Weights

2010-07-23T18:36:00.000-07:00

This is my second part to biceps exercises without weights, the first part was about having a biceps workout and training your biceps with just the resistance of using one arm to the other, a great way of working out your biceps when you are in the middle of nowhere or can't get to the gym.

This part is going to be using the chin-up bar, an inexpensive easy peace of equipment that can go anywhere with you and also gives your back muscles a great workout as well.

Biceps exercises without weights.

You can buy two types of chin up bars one that hooks over the door architrave or one that fits inside the door frame.

The one that hooks over the architrave allows you to perform wide grip chin ups for your outer back muscle. But we are talking about biceps exercises so here it goes.

Biceps exercises for the inner head of the biceps.

First take a shoulders width grip and pull yourself up letting your chin touch the bar or go over the bar, squeeze the biceps at the top of the movement.

Do as many reps as you can but if you find that you can only do 5-7 reps to start with the put a chair under you to aid with getting to right rep rang, which should be around 15 reps to start with decreasing down to 7-9 reps.

If you find that you are easily going over 15 reps then add some weight in between your legs say a bottle of water or a heavy book.

Biceps exercises without weights for the outer head of the biceps.

Once you have done at least 3-4 working sets move onto a close grip, were your thumbs are touching, the first biceps exercise was for your inner biceps and this exercise is for your outer biceps, pull yourself up to just over the bar and squeeze the biceps, don't forget to stretch the biceps as much as possible during the exercises and in-between the exercises, this is key to building you biceps muscles to their full potential.

Biceps exercises for the outer head of the biceps and the forearms.

After performing another 3-4 working sets using the chair to aid you if you need it, move onto a reverse grip, this will hit the overall biceps but more the outer biceps and the back of the forearms.

Perform another 3-4 working sets, the same as before bringing your chin just over the bar and squeezing and stretching the biceps muscles as much as possible.

Try these biceps exercises without weights for when you are stuck for getting to the gym or just want to workout at home.

If you like this article on biceps exercises without weights then visits http://build-muscle-lose-weight.com for more on biceps workouts and training

Curls With a Hat!

2009-11-26T16:22:00.000-08:00

My Tips on Maintaining Healthy Hair

2009-11-26T16:21:00.001-08:00

Facials

2009-11-11T06:53:00.000-08:00

Wii Fit Fitness Review

2009-11-10T04:24:00.000-08:00

Britney Spears' Ab Workout Revealed Video

2009-11-10T04:23:00.000-08:00

Model Fitness: Sarah's Best Ab Workout

2009-11-10T04:22:00.002-08:00

Exercise Ball Abs Workout

2009-11-10T04:22:00.001-08:00

5 Min Tone Abs Workout 2, Fitness Training w/ Tammy

2009-11-09T07:28:00.000-08:00

5 Minute Tone Body, Abs Workout, Fitness Training w/ Tammy

2009-11-09T07:27:00.000-08:00

US Healthcare: A Short History

2009-10-16T04:19:00.001-07:00

Weight loss meal plans and diet meal planning

2009-09-11T03:03:00.001-07:00

Lose Weight And Fat & Healthy Diet Meal Plan - ONLINE PERSONAL TRAINER - NutriChannel

2009-09-11T03:02:00.001-07:00

Obesity weighs down healthcare

2009-08-31T16:07:00.000-07:00

Healthy Meals, No Cooking

2009-08-18T05:31:00.001-07:00

Republican Accidentally Admits They're Wrong on Healthcare

2009-08-18T05:28:00.000-07:00

Macrobiotic Cooking & Recipes : How to Julian Vegetables for Macrobiotic Cooking

2009-08-13T01:13:00.000-07:00

Recipes for a Macrobiotic Diet : Eating a Macrobiotic Meal

2009-08-13T01:12:00.000-07:00

8 min excercise for Buns

2009-08-13T01:07:00.000-07:00

The Best Exercise For Abs And Core

2009-08-09T00:45:00.000-07:00

Sesame Street: Healthy Foods

2009-08-09T00:41:00.001-07:00

raw vegan challenge ... day 5 ... recipe

2009-07-28T05:07:00.000-07:00

Hot 40 Min. Workout - Part 2

2009-07-20T06:00:00.000-07:00

Zuzana tries Poolates (sorta)

2009-07-20T05:58:00.000-07:00

Hot Yoga: Stand on Your Head

2009-07-20T05:57:00.001-07:00

Hot Yoga Challenge

2009-07-20T05:55:00.000-07:00

Yoga with Sasha Cohen

2009-07-20T05:53:00.001-07:00

Vitamin D

2009-07-15T08:24:00.000-07:00

Vitamin D is a group of fat-soluble prohormones, the two major forms of which are vitamin D2 (or ergocalciferol) and vitamin D3 (or cholecalciferol).The term vitamin D also refers to metabolites and other analogues of these substances. Vitamin D3 is produced in skin exposed to sunlight, specifically ultraviolet B radiation.

Vitamin D plays an important role in the maintenance of organ systems.

Vitamin D regulates the calcium and phosphorus levels in the blood by promoting their absorption from food in the intestines, and by promoting reabsorption of calcium in the kidneys, which enables normal mineralization of bone and prevents hypocalcemic tetany. It is also needed for bone growth and bone remodeling by osteoblasts and osteoclasts.

In the absence of vitamin K or with drugs (particularly blood thinners) that interfere with Vitamin K metabolism, Vitamin D can promote soft tissue calcification.

It inhibits parathyroid hormone secretion from the parathyroid gland.
Vitamin D affects the immune system by promoting phagocytosis, anti-tumor activity, and immunomodulatory functions.

Vitamin D deficiency can result from inadequate intake coupled with inadequate sunlight exposure; disorders that limit its absorption; conditions that impair conversion of vitamin D into active metabolites, such as liver or kidney disorders; or, rarely, by a number of hereditary disorders.Deficiency results in impaired bone mineralization and leads to bone softening diseases rickets in children and osteomalacia in adults, and possibly contributes to osteoporosis. However, sunlight exposure, to avoid deficiency, carries other risks, including skin cancer; this risk is avoided with dietary absorption, either through diet or as a dietary supplement.

How to Follow a Heart-Healthy Diet

2009-07-11T19:47:00.000-07:00

Yang Style Tai Chi

2009-06-07T06:23:00.001-07:00

Tai Chi - Yang Simplified 24 Gracefully Performed

2009-06-07T06:21:00.000-07:00

100 Smartest Diet Tips Ever..(9)

2009-06-04T09:58:00.001-07:00

Eating Less Isn't Enough—What Exercising Tips Will Help Me Shed Pounds?
92. Overeating is not the result of exercise. Vigorous exercise won't stimulate you to overeat. It's just the opposite. Exercise at any level helps curb your appetite immediately following the workout.

93. When you're exercising, you shouldn't wait for thirst to strike before you take a drink. By the time you feel thirsty, you're already dehydrated. Try this: Drink at least 16 ounces of water, sports drinks, or juices two hours before you exercise. Then drink 8 ounces an hour before and another 4 to 8 ounces every 15 to 20 minutes during your workout. Finish with at least 16 ounces after you're done exercising.

94. Tune in to an audio book while you walk. It'll keep you going longer and looking forward to the next walk—and the next chapter! Check your local library for a great selection. Look for a whodunit; you might walk so far you'll need to take a cab home!

95. Think yoga's too serene to burn calories? Think again. You can burn 250 to 350 calories during an hour-long class (that's as much as you'd burn from an hour of walking)! Plus, you'll improve muscle strength, flexibility, and endurance.

96. Drinking too few can hamper your weight loss efforts. That's because dehydration can slow your metabolism by 3 percent, or about 45 fewer calories burned a day, which in a year could mean weighing 5 pounds more. The key to water isn't how much you drink, it's how frequently you drink it. Small amounts sipped often work better than 8 ounces gulped down at once.

How Can I Manage My Emotional Eating and Get the Support I Need?
97. A registered dietitian (RD) can help you find healthy ways to manage your weight with food. To find one in your area who consults with private clients call (800) 366-1655.

98. The best place to drop pounds may be your own house of worship. Researchers set up healthy eating and exercise programs in 16 Baltimore churches. More than 500 women participated and after a year the most successful lost an average of 20 lb. Weight loss programs based on faith are so successful because there's a built-in community component that people can feel comfortable with.

99. Here's another reason to keep level-headed all the time: Pennsylvania State University research has found that women less able to cope with stress—shown by blood pressure and heart rate elevations—ate twice as many fatty snacks as stress-resistant women did, even after the stress stopped (in this case, 25 minutes of periodic jackhammer-level noise and an unsolvable maze).

100. Sitting at a computer may help you slim down. When researchers at Brown University School of Medicine put 92 people on online weight loss programs for a year, those who received weekly e-mail counseling shed 5 1/2 more pounds than those who got none. Counselors provided weekly feedback on diet and exercise logs, answered questions, and cheered them on. Most major online diet programs offer many of these features.

100 Smartest Diet Tips Ever..(8)

2009-06-04T09:57:00.002-07:00

How Can I Reap Added Health Benefits from My Dieting?
85. Fat-free isn't always your best bet. Research has found that none of the lycopene or alpha- or beta-carotene that fight cancer and heart disease is absorbed from salads with fat-free dressing. Only slightly more is absorbed with reduced-fat dressing; the most is absorbed with full-fat dressing. But remember, use your dressing in moderate amounts.

86. Skipping breakfast will leave you tired and craving naughty foods by midmorning. To fill up healthfully and tastefully, try this sweet, fruity breakfast full of antioxidants. In a blender, process 1 c nonfat plain or vanilla yogurt, 1 1/3 c frozen strawberries (no added sugar), 1 peeled kiwi, and 1 peeled banana. Pulse until mixture is milkshake consistency. Makes one 2-cup serving; 348 calories and 1.5 fat grams.

87. If you're famished by 4 p.m. and have no alternative but an office vending machine, reach for the nuts—. The same goes if your only choices are what's available in the hotel minibar.

88. Next time you're feeling wiped out in late afternoon, forgo that cup of coffee and reach for a cup of yogurt instead. The combination of protein, carbohydrate, and fat in an 8-ounce serving of low-fat yogurt will give you a sense of fullness and well-being that coffee can't match, as well as some vital nutrients. If you haven't eaten in 3 to 4 hours, your blood glucose levels are probably dropping, so eating a small amount of nutrient-rich food will give your brain and your body a boost.

89. Making just a few changes to your pantry shelves can get you a lot closer to your weight loss goals. Here's what to do: If you use corn and peanut oil, replace it with olive oil. Same goes for breads—go for whole wheat. Trade in those fatty cold cuts like salami and bologna and replace them canned tuna, sliced turkey breast, and lean roast beef. Change from drinking whole milk to fat-free milk or low-fat soy milk. This is hard for a lot of people so try transitioning down to 2 percent and then 1 percent before you go fat-free.

90. Nothing's less appetizing than a crisper drawer full of mushy vegetables. Frozen vegetables store much better, plus they may have greater nutritional value than fresh. Food suppliers typically freeze veggies just a few hours after harvest, locking in the nutrients. Fresh veggies, on the other hand, often spend days in the back of a truck before they reach your supermarket.

91. Worried about the trans-fat content in your peanut butter? Good news: In a test done on Skippy, JIF, Peter Pan, and a supermarket brand, the levels of trans fats per 2-tablespoon serving were far lower than 0.5 gram—low enough that under proposed laws, the brands can legally claim zero trans fats on the label. They also contained only 1 gram more sugar than natural brands—not a significant difference.

100 Smartest Diet Tips Ever..(7)

2009-06-04T09:57:00.001-07:00

How Can I Conquer My Downfall: Bingeing at Night?
76. Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don't eat balanced meals during the day. This is a major setup for overeating at night.

77. Eat your evening meal in the kitchen or dining room, sitting down at the table.

78. Drink cold unsweetened raspberry tea. It tastes great and keeps your mouth busy.

79. Change your nighttime schedule. It will take effort, but it will pay off. You need something that will occupy your mind and hands.

80. If you're eating at night due to emotions, you need to focus on getting in touch with what's going on and taking care of yourself in a way that really works. Find a nonfood method of coping with your stress.

81. Put a sign on the kitchen and refrigerator doors: "Closed after Dinner."

82. Brush your teeth right after dinner to remind you: No more food.

83. Eat without engaging in any other simultaneous activity. No reading, watching TV, or sitting at the computer.

84. Eating late at night won't itself cause weight gain. It's how many calories—not when you eat them—that counts.

100 Smartest Diet Tips Ever..(6)

2009-06-04T09:56:00.001-07:00

How Can I Control a Raging Sweet Tooth?
69. Once in a while, have a lean, mean salad for lunch or dinner, and save the meal's calories for a full dessert.

70. Are you the kind of person who does better if you make up your mind to do without sweets and just not have them around? Or are you going to do better if you have a limited amount of sweets every day? One RD reported that most of her clients pick the latter and find they can avoid bingeing after a few days.

71. If your family thinks they need a very sweet treat every night, try to strike a balance between offering healthy choices but allowing them some "free will." Compromise with low-fat ice cream and fruit, or sometimes just fruit with a dollop of whipped cream.

72. Try 2 weeks without sweets. It's amazing how your cravings vanish.

73. Eat more fruit. A person who gets enough fruit in his diet doesn't have a raging sweet tooth.

74. Eat your sweets, just eat them smart! Carve out about 150 calories per day for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.

75. Try these smart little sweets: sugar-free hot cocoa, frozen red grapes, fudgsicles, sugar-free gum, Nutri-Grain chocolate fudge twists, Tootsie Rolls, and hard candy.

100 Smartest Diet Tips Ever..(5)

2009-06-04T09:55:00.001-07:00

What's Your Best Advice for Avoiding those Extra Holiday Pounds?
60. Don't tell yourself, "It's okay, it's the holidays." That opens the door to 6 weeks of splurging.

61. Remember, EAT before you meet. Have this small meal before you go to any parties: a hardboiled Egg, Apple, and a Thirst quencher (water, seltzer, diet soda, tea).

62. As obvious as it sounds, don't stand near the food at parties. Make the effort, and you'll find you eat less.

63. At a buffet? Eating a little of everything guarantees high calories. Decide on three or four things, only one of which is high in calories. Save that for last so there's less chance of overeating.

64. For the duration of the holidays, wear your snuggest clothes that don't allow much room for expansion. Wearing sweats is out until January.

65. Give it away! After company leaves, give away leftover food to neighbors, doormen, or delivery people, or take it to work the next day.

66. Walk around the mall three times before you start shopping.

67. Make exercise a nonnegotiable priority.

68. Dance to music with your family in your home. One dietitian reported that when she asks her patients to do this, initially they just smile, but once they've done it, they say it is one of the easiest ways to involve the whole family in exercise.

100 Smartest Diet Tips Ever..(4)

2009-06-04T09:54:00.000-07:00

Eat Healthy, but I'm Overweight. What Mistakes Could I Be Making without Realizing It?
40. Skipping meals. Many healthy eaters "diet by day and binge by night."

41. Don't "graze" yourself fat. You can easily munch 600 calories of pretzels or cereal without realizing it.

42. Eating pasta like crazy. A serving of pasta is 1 cup, but some people routinely eat 4 cups.43. Eating supersize bagels of 400 to 500 calories for snacks.

44. Ignoring "Serving Size" on the Nutrition Facts panel.

45. Snacking on bowls of nuts. Nuts are healthy but dense with calories. Put those bowls away, and use nuts as a garnish instead of a snack.

46. Thinking all energy bars and fruit smoothies are low-cal.

What Can I Eat for a Healthy Low-Cal Dinner if I Don't Want to Cook?
47. A smoothie made with fat-free milk, frozen fruit, and wheat germ.

48. The smallest fast-food burger (with mustard and ketchup, not mayo) and a no-cal beverage. Then at home, have an apple or baby carrots.

49. A peanut butter sandwich on whole wheat bread with a glass of 1 percent milk and an apple.

50. Precooked chicken strips and microwaved frozen broccoli topped with Parmesan cheese.

51. A healthy frozen entree with a salad and a glass of 1 percent milk.

52. Scramble eggs in a nonstick skillet. Pop some asparagus in the microwave, and add whole wheat toast. If your cholesterol levels are normal, you can have seven eggs a week!

53. A bag of frozen vegetables heated in the microwave, topped with 2 tablespoons of Parmesan cheese and 2 tablespoons of chopped nuts.

54. Prebagged salad topped with canned tuna, grape tomatoes, shredded reduced-fat cheese, and low-cal Italian dressing.

55. Keep lean sandwich fixings on hand: whole wheat bread, sliced turkey, reduced-fat cheese, tomatoes, mustard with horseradish.

56. Heat up a can of good soup.

57. Cereal, fruit, and fat-free milk makes a good meal anytime.

58. Try a veggie sandwich from Subway.

59. Precut fruit for a salad and add yogurt.

100 Smartest Diet Tips Ever..(3)

2009-06-04T09:41:00.000-07:00

21. Sit when you eat.

22. Dilute juice with water.

23. Have mostly veggies for lunch.

24. Eat at home.

25. Limit alcohol to weekends.

How Can I Eat More Veggies?
26. Have a V8 or tomato juice instead of a Diet Coke at 3 pm.

27. Doctor your veggies to make them delicious: Dribble maple syrup over carrots, and sprinkle chopped nuts on green beans.

28. Mix three different cans of beans and some diet Italian dressing. Eat this three-bean salad all week.

29. Don't forget that vegetable soup counts as a vegetable.

30. Rediscover the sweet potato.

31. Use prebagged baby spinach everywhere: as "lettuce" in sandwiches, heated in soups, wilted in hot pasta, and added to salads.

32. Spend the extra few dollars to buy vegetables that are already washed and cut up.

33. Really hate veggies? Relax. If you love fruits, eat plenty of them; they are just as healthy (especially colorful ones such as oranges, mangoes, and melons).

34. Keep seven bags of your favorite frozen vegetables on hand. Mix any combination, microwave, and top with your favorite low-fat dressing. Enjoy 3 to 4 cups a day. Makes a great quick dinner.

Can You Give Me a Mantra that will Help Me Stick to My Diet?
35. "The best portion of high-calorie foods is the smallest one. The best portion of vegetables is the largest one. Period."

36. "I'll ride the wave. My cravings will disappear after 10 minutes if I turn my attention elsewhere."

37. "I want to be around to see my grandchildren, so I can forgo a cookie now."

38. "I am a work in progress."

39. "It's more stressful to continue being fat than to stop overeating."

100 Smartest Diet Tips Ever..(2)

2009-06-04T09:39:00.000-07:00

11. Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you'll be full enough to be content with smaller portions of the high-calorie choices.

12. Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day, you'll lose 5 lb in a year.

13. Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day.

14. Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice.

15. Keep a food journal. It really works wonders.

16. Follow the Chinese saying: "Eat until you are eight-tenths full."

17. Use mustard instead of mayo.

18. Eat more soup. The noncreamy ones are filling but low-cal.

19. Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. People have lost weight by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke. You should lose 25 lb in a year.

20. Take your lunch to work.

100 Smartest Diet Tips Ever

2009-06-04T09:38:00.001-07:00

By Top Dietitians of the American Dietetic Association for Prevention
Got a diet dilemma? Ask a true diet pro: an RD, or registered dietitian. Her job is turning complex nutrition research into doable plans for real people.

Courtesy of the American Dietetic Association (ADA), we took our readers' eleven toughest diet problems and ran them by some of the top dietitians in the US: RDs who, in addition to their private careers, serve as media spokespersons or heads of specialty practice groups for the ADA.

Here's what they told us, in their own words. These tips are solid gold, learned from successful experience with thousands of clients. Some tips are new. Some you've heard before, but they're repeated because they work. This treasure trove of RD wisdom could change your life-starting today.

Can Only Handle One Diet Change Right Now. What Should I Do?
1. Add just one fruit or veggie serving daily. Get comfortable with that, then add an extra serving until you reach 8 to 10 a day.

2. Eat at least two servings of a fruit or veggie at every meal.

3. Resolve never to supersize your food portions—unless you want to supersize your clothes.

4. Make eating purposeful, not mindless. Whenever you put food in your mouth, peel it, unwrap it, plate it, and sit. Engage all of the senses in the pleasure of nourishing your body.

5. Start eating a big breakfast. It helps you eat fewer total calories throughout the day.

6. Make sure your plate is half veggies and/or fruit at both lunch and dinner.

Are there Any Easy Tricks to Help Me Cut Calories?
7. Eating out? Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage, and dessert.

8. When dining out, make it automatic: Order one dessert to share.

9. Use a salad plate instead of a dinner plate.

10. See what you eat. Plate your food instead of eating out of the jar or bag.

Dieters in weight loss camp given raw fruit and vegetable diet - BBC

2009-05-30T18:47:00.000-07:00

Healthy Breakfast Recipes: Raw Food Diet : Second Step in Serving a Raw Food Breakfast Plate

2009-05-30T17:33:00.000-07:00

With frozen foods, burden of safety is on you

2009-05-18T20:46:00.000-07:00

By Michael Moss

updated 7:11 p.m. ET May 14, 2009
The frozen pot pies that sickened an estimated 15,000 people with salmonella in 2007 left federal inspectors mystified. At first they suspected the turkey. Then they considered the peas, carrots and potatoes.

Threatened with a federal shutdown, the pie maker, ConAgra Foods, began spot-checking the vegetables for pathogens, but could not find the culprit. It also tried cooking the vegetables at high temperatures, a strategy the industry calls a “kill step,” to wipe out any lingering microbes. But the vegetables turned to mush in the process.

So ConAgra — which sold more than 100 million pot pies last year under its popular Banquet label — decided to make the consumer responsible for the kill step. The “food safety” instructions and four-step diagram on the 69-cent pies offer this guidance: “Internal temperature needs to reach 165° F as measured by a food thermometer in several spots.”

Read more about With frozen foods, burden of safety is on you

FDA lags in food safety audits

2009-05-18T20:44:00.000-07:00

WASHINGTON - The Food and Drug Administration conducted only about half the state food safety audits it promised in the two years before the recent peanut salmonella outbreak, according to new documents the agency sent to Congress.

The documents show the agency did not do any of the required audits of state-run food inspections in five states during those states' budget years spanning 2007 and 2008. And the FDA was unable to say whether audits were conducted at all in 11 additional states during that time, including Georgia and Texas, where salmonella was found in two peanut plants during a wide-ranging peanut recall earlier this year.

Only 14 states saw 100 percent of the audits completed.
Read more about FDA lags in food safety audits

How to Give Thai Massage : How to Give a Thai Next & Shoulder Massage

2009-05-13T05:24:00.001-07:00

How to Give Lomi Lomi Massage : Lomi Lomi Massage Therapy Treatment for the Lower Back

2009-05-13T05:22:00.001-07:00

How to Give a Sports Massage : Sports Massage Therapy & PNF Stretching Techniques for Back Massages

2009-05-13T05:21:00.001-07:00

Massage Techniques : Massage: Back Muscles

2009-05-13T05:20:00.001-07:00

Pole Dancing for Fitness : The Butterfly Trick in Pole Dancing for Fitness

2009-04-26T01:55:00.001-07:00

How to Pole Dance for Fitness : The Electric Slide Move in Pole Dancing Exercises

2009-04-26T01:53:00.001-07:00

How to Pole Dance for Fitness : The Dying Move in Pole Dancing Exercises

2009-04-26T01:52:00.001-07:00

Pole Exercise DVD Lucy Misch - Pole Dancing Evolved

2009-04-26T01:50:00.001-07:00

Vitamin D, Immune Response May Reduce Fatal Infections in Dialysis Patients

2009-04-12T18:07:00.000-07:00

CORVALLIS, Ore. – Higher levels of a certain antimicrobial protein that's regulated by vitamin D appear to significantly reduce the risk of death from infection in dialysis patients, a new study has found.
Patients with a high level of this protein were 3.7 times more likely to survive kidney dialysis for a year without a fatal infection, which is a constant concern with dialysis patients. Death from infection is 100 to 300 times higher for dialysis patients than for most people.

The research was done by scientists from the Linus Pauling Institute at Oregon State University, Cedars-Sinai Medical Center, Harvard Medical School and the University of Copenhagen. It was published in Clinical Infectious Diseases, a professional journal.

This protein, called human cathelicidin antimicrobial protein, or hCAP18, is part of the “innate” immune system in humans, a mechanism that helps fight off various bacteria, viruses and fungi even though they have never been encountered before. These “antimicrobial peptides” have been the source of considerable research in recent years, in part because pathogens rarely develop resistance to them.

“The two primary killers of dialysis patients are heart attacks and infections, which often begin around catheters,” said Adrian Gombart, an expert on vitamin D and associate professor in the Linus Pauling Institute. “If hCAP18 is directly responsible for increases in survival, therapies that increase its levels might be a good adjunct to traditional antibiotics to address this problem.”

This study looked at 279 patients across the nation with end-stage renal disease who were being treated with dialysis – a situation facing about 300,000 people in the United States. People with severe kidney disease often have immune systems that are out of balance, as well as low levels of vitamin D, which plays a key role in the immune response. It had been found earlier that administration of active vitamin D analogues to patients undergoing hemodialysis could reduce their mortality rate, but the mechanisms are not understood.

The peptide hCAP18 is of particular interest, Gombart said, because it’s the only known antimicrobial peptide of this type in humans. It appears to have the ability to kill a broad range of bacteria, including those that cause tuberculosis and protect against the development of sepsis. This peptide is regulated in the body by vitamin D, and it’s believed that vitamin D therapy may be one mechanism that could boost hCAP18 levels.

The study found that plasma levels of hCAP18 in the dialysis patients were on average about half that of healthy individuals, and that those with the very lowest levels were almost four times as likely to die from infection within a year.

Further studies are needed of the mechanisms of disease prevention with these patients, the researchers said, and whether vitamin D or other therapies can raise hCAP18 levels in these patients and improve their overall survival.

This study may also be useful, Gombart said, to help physicians identify dialysis patients who are at greatest risk of infection, and be able to address those problems quickly.

This research was supported by the National Kidney Foundation and the National Institutes of Health.

About the Linus Pauling Institute: The Linus Pauling Institute at OSU is a world leader in the study of micronutrients and their role in promoting optimum health or preventing and treating disease. Major areas of research include heart disease, cancer, aging and neurodegenerative disease.about more nutrition news

6 simple steps for Weight loss

2009-03-30T06:05:00.000-07:00

1) Count how many calories you eat in a normal day. That's right, wake up, and eat like you would normally eat and count the calories in everything you eat and everything you drink and keep track of it on a piece of paper or on the computer some where. You might be thinking to yourself, "yeah right, I'm not gonna sit around counting calories all day." Well, if you're thinking that, then you're obviously not dedicated enough to losing weight. If this is the case, then feel free to go waste your money on the newest useless weight loss pill. But, if you are dedicated enough to take 10 minutes out of your day and count the calories, then keep on reading.

2) At the end of that day, add up the number of calories you ate/drank. Be as exact as possible. Once you add it all up, you now have the total number of calories you consume daily. Also, weigh yourself.

3) Starting the day after you counted calories, eat 500 calories LESS then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would eat 1500 calories a day. Understand? All you have to do is subtract 500 from the total number of calories you consume in a normal day, and eat this new number of calories every day for the next 7 days.

4) Instead of eating 3 big meals a day (breakfast, lunch and dinner), or eating all day all the time, spread those calories out over 5 smaller meals. Eat one meal every 2 and a half to 3 hours. Doing this will speed up your metabolism.

5) Cardio. Cardio is an important part of weight loss. If you're serious about losing weight, but don't want to do the cardio workouts, then you are requiring your diet to do all of the work. Jog, walk, swim, jump rope, ride a bike, take an aerobics class, whatever... cardio + proper diet = better than just doing one of the two. All it takes is 30 minutes a day, 3 - 5 days a week. I say 3-5 days a week because I don't know if you have 5 pounds to lose, or if you have 50 pounds to lose. So, depending on how much your looking to lose, figure it out. 3 times a week is good starting point though. (For information on the most effective time of the day to do your cardio workout, read doing cardio for maximum weight loss)

6) At the end of that week, weigh yourself. You'll notice a difference just after one week! Now, don't expect to see a 20 pound difference. Losing anymore then 1 or 2 pounds a week is unhealthly. So look for a 1 or 2 pound weight loss at the end of the week. Don't sound like much? You can lose 5-8 pounds a month! That's around 75lbs a year! So if you have A LOT of weight to lose, you can lose it. If have just a few pounds to lose, you can lose it.

10 Tips to Healthy Eating and Physical Activity For You

2009-03-09T05:29:00.000-07:00

1.Start your day with breakfast.
Breakfast fills your "empty tank" to get you going after a long night without food. And it can help you do better in school. Easy to prepare breakfasts include cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night's pizza!

2.Get Moving!
It's easy to fit physical activities into your daily routine. Walk, bike or jog to see friends. Take a 10-minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.

3.Snack Smart.
Snacks are a great way to refuel. Choose snacks from different food groups—a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips and candy are OK for occasional snacking.

4.Work up a sweat
Vigorous work-outs—when you're breathing hard and sweating—help your heart pump better, give you more energy and help you look and feel your best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.

5.Balance your food choices—don't eat too much of one thing.
You don't have to give up foods like hamburgers, french fries and ice cream to eat healthfully. You just have to be smart about how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat and many different vitamins and minerals such as vitamins C and A, iron and calcium from a variety of foods. Balancing food choices from the Food Guide Pyramid and checking out the Nutrition Facts Panel on food labels will help you to get all these nutrients.

6.Get fit with friends or family.
Being active is much more fun with friends or family. Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, with a group each week

7.Eat more grains, fruits and vegetables.
These foods give you carbohydrates for energy, plus vitamins, minerals and fiber. Besides, they taste good! Try breads such as whole-wheat, bagels and pita. Spaghetti and oatmeal are also in the grain group.

Bananas, strawberries and melons are some great tasting fruits. Try vegetables raw, on a sandwich or in a salad.

8.Join in physical activities at school.
Whether you take a physical education class or do other physical activities at school, such as intramural sports, structured activities are a sure way to feel good, look good and stay physically fit.

9.Foods aren't good or bad.
A healthy eating style is like a puzzle with many parts. Each part—or food—is different. Some foods may have more fat, sugar or salt while others may have more vitamins or fiber. There is a place for all these foods. What makes a diet good or bad is how foods fit together. Balancing your choices is important. Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, don't eat a third.

10.Make healthy eating and physical activities fun
Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like. Be adventurous—try new sports, games and other activities as well as new foods. You'll grow stronger, play longer, and look and feel better! Set realistic goals—don't try changing too much at once.

Healthy Breakfast Recipes: Raw Food Diet : Breakfast Cereal Ingredients: Raw Food Recipes

2009-02-14T19:55:00.000-08:00

V&N - Fitness For Beginners Basic Moves

2009-02-05T08:02:00.001-08:00

Beyond Basic Dance by N&V - PERFORMANCE

2009-02-05T08:00:00.000-08:00

Belly dance fitness, part 4

2009-02-05T07:59:00.001-08:00

Belly dance fitness Part 3

2009-02-05T07:58:00.001-08:00

Belly Dance Fitness part 2

2009-02-05T06:34:00.000-08:00

The secrets why people never have outstanding health?

2009-02-02T00:48:00.000-08:00

Coke What is it doing to your health!!!???

2009-02-02T00:47:00.000-08:00

The 5 Best Foods on the Planet

2009-02-02T00:46:00.000-08:00

Natural Health Diet Nutrition Fast Food Energy

2009-02-02T00:45:00.001-08:00

rBGH Human and Animal Health - Part 1

2009-02-01T07:37:00.000-08:00

Super Food & Health Food, Sprouts, Nutrition by Natalie

2009-01-30T01:16:00.000-08:00

Better Food Pyramid Mediterranean Diet, Nutrition by Natalie

2009-01-30T01:13:00.000-08:00

Healthy Weight Loss Tips - Nutrition by Natalie

2009-01-30T01:12:00.001-08:00

The Best Exercise for Core: SECRETS to a 6-PACK for ABS

2009-01-30T01:10:00.000-08:00

The Best Exercise for ARMS: Dumbbell Biceps Curl

2009-01-30T01:09:00.000-08:00

The Best Push-Up Technique: Exercise for Chest, Shoulders, Triceps

2009-01-30T01:04:00.001-08:00

The Best ABDOMINAL TIPS: Six-Pack for Abs

2009-01-30T01:03:00.001-08:00

The Best Exercise for LOWER ABS & FAT LOSS

2009-01-30T01:02:00.000-08:00

8 min excercise for Arms

2009-01-17T11:46:00.000-08:00

The Healing Power of Sunlight and Vitamin D

2009-01-14T03:37:00.000-08:00

Dr. Michael Holick is the world's foremost authority on vitamin D and the healing power of natural sunlight. He's the author of The UV Advantage, and in this interview, Dr. Holick reveals fascinating facts on how vitamin D is created and used in the human body to ward off chronic diseases like cancer, osteoporosis, mental disorders and more. This is one of the most eye-opening interviews you'll ever read on health.

Here's some of what you'll find inside:

-Why and how your body manufactures vitamin D.

-How your body automatically regulates proper levels of vitamin D, even with excessive sunlight exposure.

-Why vitamin D deficiencies are now epidemic in the American population (and what it means to their health).

-How vitamin D deficiencies cause prostate cancer, breast cancer, cervical cancer, osteoporosis, rickets and other diseases.

-The true cause of asthma and why antihistamines only conceal the symptoms of the disease rather than treating its cause.

-Why African Americans and Hispanics are especially susceptible to vitamin D deficiencies due to skin pigmentation.

-Why the sunscreen industry doesn't want you to read this information and has tried to discredit Dr. Holick.

-Why milk and orange juice are poor sources for vitamin D. Revealed: a much better nutritional supplement that provides a vitamin D boost!

-Why where you live on the planet ultimately determines how much sunlight you need.

-How dermatologists misinform people about the real risks of sun exposure.

-Seasonal Affective Disorder: how to treat it with sunlight exposure.

-Revealed: a simple, five-second test that reveals whether you're suffering from severe vitamin D deficiency.

-Why vitamin D defiencies impair your body's ability to absorb calcium!

-Fifteen facts you probably never knew about vitamin D.

-A complete list of diseases and disorders caused by vitamin D deficiencies

Top 10 Cheap Health Foods, Better Body Nutrition Austin

2009-01-08T15:36:00.000-08:00

Top 10 Best Foods - Nutrition by Natalie

2009-01-08T15:35:00.001-08:00

Healthy Breakfast Food Recipes - Nutrition by Natalie

2009-01-08T15:32:00.000-08:00

More Americans getting multiple chronic illnesses

2009-01-06T03:55:00.000-08:00

WASHINGTON (Reuters) - More Americans are burdened by chronic illnesses such as diabetes and high blood pressure, often having more than three at a time, and this has helped fuel a big rise in out-of-pocket medical expenses, a study released on Tuesday showed.

With prescription drugs playing a key role, average annual out-of-pocket medical costs -- those not covered by health insurance -- rose from $427 per American in 1996 to $741 in 2005, researchers wrote in the journal Health Affairs.

Adjusting for inflation, that translated to 39 percent more in out-of-pocket spending per person over that time, according to Kathryn Paez of Maryland-based health research organization Social & Scientific Systems Inc. and colleagues.

The figures were much higher among the elderly. For example, a person insured through the Medicare program for those 65 and older who had three or more chronic conditions paid an average of $2,588 of out-of-pocket medical expenses.

A separate report published in the journal on Tuesday showed U.S. health care spending rose to $2.2 trillion in 2007, or $7,421 per person.

Based on government survey data, 44 percent of Americans in 2005 had at least one chronic medical condition, which could include diabetes, high blood pressure, high cholesterol levels, cancer, arthritis, heart failure and others. That compares to 41 percent in 1996.

The study did not look directly at the causes of the increases, but there appear to be several factors.

The rise in Americans with multiple chronic illnesses comes as obesity and sedentary lifestyles have grown more common. Obesity contributes to many chronic ailments including diabetes. U.S. health officials say the rate of new cases of diabetes soared by about 90 percent in the past decade.

TRIPLE BURDEN

But the percentage of Americans with three or more chronic illnesses rose even more sharply.

It jumped from 13 percent in 1996 to 22 percent in 2005 for ages 45 to 64, to 45 percent for ages 65 to 79, and rose from 38 percent to 54 percent for those 80 and older. Among all ages, it went from 7 percent in 1996 to 13 percent in 2005.

"The burden of chronic conditions is becoming heavier. People who already have chronic conditions no longer just have one. Now they might have three," Paez said in a telephone interview.

Chronic disease accounts for three-fourths of the more than $2 trillion spent on health care yearly in the United States.

The chronic disease increase was seen not just among the very oldest age groups but also in middle age and early old age -- regardless of sex, race, ethnicity and income level.

President-elect Barack Obama takes office on January 20 with plans to try to tackle the rising costs of the U.S. health care system, the world's most expensive. This study suggests that growing amounts of chronic illness may complicate his efforts.

The increase in out-of-pocket medical expenses reflects not only more chronic illness, but likely other factors as well, including worrisome levels of people with no medical insurance as well as reduced coverage from some employers, Paez said.

The higher costs may make it harder for some people to pay for needed medications -- and they may not stay on them or skip doses, worsening their medical problems, Paez added.

The findings were based on nationally representative surveys of about 32,000 people in 2005 and 22,000 people in 1996.

(Editing by Maggie Fox and Cynthia Osterman)

The Grapefruit Diet

2009-01-03T06:36:00.000-08:00

By Kathleen M. Zelman, MPH, RD, LD
WebMD Weight Loss Clinic-FeatureReviewed by Brunilda Nazario, MDThe Grapefruit Diet: What It Is
The Grapefruit Diet, has been around a long time -- since at least the 1930s. A short-term, quick weight loss plan also known as the Hollywood Diet or the Mayo Diet (not associated with the Mayo Clinic), the Grapefruit Diet surprisingly has survived the test of time, being circulated by word of mouth, online and in book form -- yet no one claims ownership of the plan.

The premise of the Grapefruit Diet is based on an alleged "magical" ingredient in grapefruits, that, when eaten with protein, theoretically triggers fat burning and causes weight loss. The diet is designed to promote fast weight loss; unfortunately, the weight lost is primarily from fluids and not fat and generally returns as soon as the dieter goes off the diet.

The seeds of the Atkins Diet may have been sown by the food choices of the wacky, very low calorie, low carbohydrate, high proteinGrapefruit Diet.

Most versions promise a 10-pound weight loss during the 12-day diet. Dieters who want more than 12 days of monotony must wait two days before starting the diet again. Exercise is recommended in some versions and absent in others. Long-term weight control is not part of the diet plan.

The Grapefruit Diet: What You Can Eat
In most versions of the Grapefruit Diet, a small variety of foods are required at breakfast, lunch, dinner, and at bedtime. Dieters are encouraged to drink black coffee and plenty of water throughout the day.

Sample Meal Plan:

* Breakfast

2 eggs, 2 slices of bacon, black coffee, 1/2 grapefruit or 8 ounces grapefruit juice

* Lunch

Salad with salad dressing, unlimited meat, and 1/2 grapefruit or 8 ounces grapefruit juice

* Dinner

Red or green vegetables (except starchy ones such as peas, beans, corn, sweet potatoes) or salad, unlimited meat or fish, and 1/2 grapefruit or 8 ounces grapefruit juice

* Bedtime snack

8 ounces skim milk

In the Grapefruit Diet you can use all the butter and salad dressing you desire and prepare foods in any method, including fried. Grapefruit juice must be unsweetened. Any food or beverage not on the diet is not allowed. Snacking is only permitted after dinner. Drink 64 ounces of water daily. Eat all of the approved foods.

The Grapefruit Diet: How It Works
This low-carbohydrate, moderate-protein diet is another low-calorie diet averaging 800-1,000 calories in most versions. Most people will lose weight -- with or without grapefruit on the Grapefruit Diet -- when calories are dramatically reduced to this level. Unfortunately, there are no explanations for how the mysterious grapefruit enzyme works and why it is only contained in grapefruit and not other citrus fruits.

No scientific studies to date substantiate grapefruit's power to burn fat.

One small study published in 2006 and funded by the Florida Department of Citrus found that the addition of a half grapefruit or 4 ounces of juice with meals resulted in an average weight loss of more than 3 pounds in 12 weeks, with some participants losing 10 pounds. Researchers suspect the addition of grapefruit to the otherwise healthy meals reduced insulin levels and promoted a small weight loss. Study participants also "slightly enhanced" their physical activity, which could also explain the weight loss.

While grapefruit is a very nutritious low-calorie fruit (66-84 calories per serving), loaded with vitamin C and fiber, it is not a mysterious fat burner. The low glycemic index, high fiber, and low calorie nature of the fruit may reduce insulin levels and help dieters feel full and eat fewer calories. Beyond that, no magic appears to be at work with the Grapefruit Diet. Experts say one small study is not enough to pin magical powers on this fruit.

Healthy Diet Tips : How to Pick Nutrient Dense Foods for Weight Loss

2008-12-24T07:40:00.001-08:00

Healthy Diet Tips : How to Pick Healthy Snacks

2008-12-24T07:37:00.000-08:00

Core Workout 4: Abs, Chest, Butt, Hamstrings...

2008-12-21T21:29:00.000-08:00

Diet Tips: Why You're Not Going To Lose Weight

2008-12-15T07:24:00.000-08:00

5 Quick Tips healthy fats

2008-12-09T04:15:00.001-08:00

1. Use liquid plant oils for cooking and baking. Olive, canola, and other plant-based oils are rich in heart-healthy unsaturated fats. Try dressing up a salad or spring vegetables with a delicious, olive oil-based vinaigrette, such as this recipe for fresh mint vinaigrette.

2. Ditch the trans fat. In the supermarket, read the label to find foods that are trans free. In restaurants, steer clear of fried foods, biscuits, and other baked goods, unless you know that the restaurant has eliminated trans fat. Read more about how to spot trans fats—and how to avoid them.

3. Switch from butter to soft tub margarine. Choose a product that has zero grams of trans fat, and scan the ingredient list to make sure it does not contain partially hydrogenated oils.

4. Eat at least one good source of omega-3 fats each day. Fatty fish, walnuts, and canola oil all provide omega-3 fatty acids. Read more about omega-3 fatty acids and why they are so important to good health.

5. Go lean on meat and milk. Beef, pork, lamb, and dairy products are high in saturated fat. Choose low-fat milk, and savor full-fat cheeses in small amounts; also, choose lean cuts of meat.

When Sugar Management Goes Awry: Insulin and Diabetes

2008-12-09T03:55:00.001-08:00

When you eat a food containing carbohydrates, the digestive system breaks down the digestible ones into sugar, which then enters the blood. As blood sugar levels rise, special cells in the pancreas churn out more and more insulin, a hormone that signals cells to absorb blood sugar for energy or storage. As cells sponge up blood sugar, its levels in the bloodstream begin to fall. That's when other cells in the pancreas start making glucagon, a hormone that tells the liver to start releasing stored sugar. This interplay of insulin and glucagon ensure that cells throughout the body, and especially in the brain, have a steady supply of blood sugar.

In some people, this cycle doesn't work properly. People with type 1 diabetes (once called insulin-dependent or juvenile diabetes) don't make enough insulin, so their cells can't absorb sugar. People with type 2 diabetes (once called non-insulin-dependent, or adult-onset diabetes) generally start out with a different problem—their cells don't respond well to insulin's "open up for sugar" signal. This condition, known as insulin resistance, causes blood sugar and insulin levels to stay high long after eating. Over time, the heavy demands made on the insulin-making cells wears them out, and insulin production slows, then stops.

Insulin resistance isn't just a blood sugar problem. It has also been linked with a variety of other problems, including high blood pressure, high levels of triglycerides, low HDL (good) cholesterol, and excess weight. In fact, it travels with these problems so often that the combination has been given the name metabolic syndrome. (1) Alone and as part of the metabolic syndrome, insulin resistance can lead to type 2 diabetes, heart disease, and possibly some cancers.

Genes, a sedentary lifestyle, being overweight, and a diet rich in processed carbohydrates can each promote insulin resistance. (The combination is far worse.) Data from the Insulin Resistance Atherosclerosis Study suggests that cutting back on refined grains and eating more whole grains in their place can improve insulin sensitivity. (2) As described in "Health Gains from Whole Grains", the benefit of eating whole grains extends far beyond insulin to helping prevent type 2 diabetes, atherosclerosis (the build-up of cholesterol-filled patches that clog and narrow artery walls), heart disease, colorectal cancer, and premature death from noncardiac, noncancer causes.

What Are Carbohydrates?

2008-12-09T03:54:00.000-08:00

Carbohydrates are found in a wide array of foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.

The basic building block of every carbohydrate is a sugar molecule, a simple union of carbon, hydrogen, and oxygen. Starches and fibers are essentially chains of sugar molecules. Some contain hundreds of sugars. Some chains are straight, others branch wildly.

Carbohydrates were once grouped into two main categories. Simple carbohydrates included sugars such as fruit sugar (fructose), corn or grape sugar (dextrose or glucose), and table sugar (sucrose). Complex carbohydrates included everything made of three or more linked sugars. Complex carbohydrates were thought to be the healthiest to eat, while simple carbohydrates weren't so great. It turns out that the picture is more complicated than that.

The digestive system handles all carbohydrates in much the same way—it breaks them down (or tries to break them down) into single sugar molecules, since only these are small enough to cross into the bloodstream. It also converts most digestible carbohydrates into glucose (also known as blood sugar), because cells are designed to use this as a universal energy source.

Fiber is an exception. It is put together in such a way that it can't be broken down into sugar molecules, and so it passes through the body undigested. Fiber comes in two varieties: soluble fiber dissolves in water, while insoluble fiber does not. Although neither type nourishes the body, they promote health in many ways. Soluble fiber binds to fatty substances in the intestines and carries them out as a waste, thus lowering low-density lipoprotein (LDL, or bad cholesterol). It also helps regulate the body's use of sugars, helping to keep hunger and blood sugar in check. Insoluble fiber helps push food through the intestinal tract, promoting regularity and helping prevent constipation

Carbohydrates: Good Carbs Guide the Way

2008-12-09T03:52:00.000-08:00

We've come a long way from the days when one of the knee-jerk answers to the question "What should I eat?" was "You can't go wrong with carbohydrates." We now know that carbohydrates, the staple of most diets, aren't all good or all bad. Some kinds promote health while others, when eaten often and in large quantities, actually increase the risk for diabetes and coronary heart disease.

The wild popularity of the Atkins, South Beach, and other low-carbohydrate diets led many Americans to believe that carbohydrates are "bad," the source of unflattering flab, and a cause of the obesity epidemic. That's a dangerous oversimplification, on a par with "fat is bad." Easily digested carbohydrates from white bread, white rice, pastries, sugared sodas, and other highly processed foods may, indeed, contribute to weight gain and interfere with weight loss. Whole grains, beans, fruits, vegetables, and other sources of intact carbohydrates do just the opposite—they promote good health.

Don't be misled by the blanket pronouncements on the dangers of carbohydrates. They are an important part of a healthy diet. Carbohydrates provide the body with the fuel it needs for physical activity and for proper organ function. The best sources of carbohydrates—fruits, vegetables, and whole grains—deliver essential vitamins and minerals, fiber, and a host of important phytonutrients.

Caffeine Myths and Facts

2008-12-02T08:16:00.000-08:00

Caffeine myth or caffeine fact? It's not always easy to know. Chances are you have some real misperceptions about caffeine. For starters, do you know the most common sources of caffeine? Well, maybe two of the sources aren't too hard to name -- coffee and tea leaves. But did you know kola nuts and cocoa beans are also included among the most common caffeine sources? And do you know how much caffeine content can vary from food to food? Turns out it's quite a lot actually, depending on the type and serving size of a food or beverage and how it's prepared.

Caffeine content can range from as much as 160 milligrams in some energy drinks to as little as 4 milligrams in a 1-ounce serving of chocolate-flavored syrup. Even decaffeinated coffee isn't completely free of caffeine. Caffeine is also present in some over-the-counter pain relievers, cold medications, and diet pills. These products can contain as little as 16 milligrams or as much as 200 milligrams of caffeine. In fact, caffeine itself is a mild painkiller and increases the effectiveness of other pain relievers.

Want to know more? Read on. WebMD has examined some of the most common myths about caffeine and gathered the facts to shed some light on those myths.

Caffeine Myth No. 1: Caffeine Is Addictive
This one has some truth to it, depending on what you mean by "addictive." Caffeine is a stimulant to the central nervous system, and regular use of caffeine does cause mild physical dependence. But caffeine doesn't threaten your physical, social, or economic health the way addictive drugs do. (Although after seeing your monthly spending at the coffee shop, you might disagree!)

If you stop taking caffeine abruptly, you may have symptoms for a day or more, especially if you consume two or more cups of coffee a day. Symptoms of withdrawal from caffeine include:

headache
fatigue
anxiety
irritability
depressed mood
difficulty concentrating
No doubt, caffeine withdrawal can make for a few bad days. However, caffeine does not cause the severity of withdrawal or harmful drug-seeking behaviors as street drugs or alcohol. For this reason, most experts don't consider caffeine dependence an addiction.

Caffeine Myth No. 2: Caffeine Is Likely to Cause Insomnia
Your body quickly absorbs caffeine. But it also gets rid of it quickly. Processed mainly through the liver, caffeine has a relatively short half-life. This means it takes about four to five hours, on average, to eliminate half of it from your body. After eight to 10 hours, 75% of the caffeine is gone. For most people, a cup of coffee or two in the morning won't interfere with sleep at night.

Consuming caffeine later in the day, however, can interfere with sleep. If you're like most people, your sleep won't be affected if you don't consume caffeine at least six hours before going to bed. Your sensitivity may vary, though, depending on your metabolism and the amount of caffeine you regularly consume. People who are more sensitive may not only experience insomnia but also have caffeine side effects of nervousness and gastrointestinal upset.
Caffeine Myth No. 3: Caffeine Increases Risk for Conditions Such as Osteoporosis, Heart Disease, and Cancer
Moderate amounts of caffeine -- about 300 milligrams, or three cups of coffee -- apparently cause no harm in most healthy adults. Some people are more vulnerable to its effects, however. That includes such people as those who have high blood pressure or are older. Here are the facts:

Osteoporosis and caffeine. At high levels (more than 744 milligrams/day), caffeine may increase calcium and magnesium loss in urine. But recent studies suggest it does not increase your risk for bone loss, especially if you get enough calcium. You can offset the calcium lost from drinking one cup of coffee by adding just two tablespoons of milk.
However, research does show some links between caffeine and hip fracture risk in older adults. Older adults may be more sensitive to the effects of caffeine on calcium metabolism. If you're an older woman, discuss with your doctor whether you should limit your daily caffeine intake to 300 milligrams or less.

Cardiovascular disease and caffeine. A slight, temporary rise in heart rate and blood pressure is common in those who are sensitive to caffeine. But several large studies do not link caffeine to higher cholesterol, irregular heartbeats, or an increased risk of cardiovascular disease. If you already have high blood pressure, though, have a discussion with your doctor about your caffeine intake. You may be more sensitive to its effects. Also, more research is needed to tell whether caffeine increases the risk for stroke in people with high blood pressure.
Cancer and caffeine. Reviews of 13 studies involving 20,000 people revealed no relationship between cancer and caffeine. In fact, caffeine may even have a protective effect against certain cancers.

Caffeine Myth No. 4: Caffeine Is Harmful for Women Trying to Get Pregnant
Many studies show no links between low amounts of caffeine (a cup of coffee per day) and any of the following:

trouble conceiving
miscarriage
birth defects
premature birth
low birth rate
At the same time, for pregnant women or those attempting pregnancy, the March of Dimes suggests fewer than 200 milligrams of caffeine per day. That's largely because in limited studies, women consuming higher amounts of caffeine had an increased risk for miscarriage.

Caffeine Myth No. 5: Caffeine Has a Dehydrating Effect
Caffeine can make you need to urinate. However, the fluid you consume in caffeinated beverages tends to offset the effects of fluid loss when you urinate. The bottom line is that although caffeine does act as a mild diuretic, studies show drinking caffeinated drinks doesn't actually cause dehydration Read Caffeine Myth and Facts more

Top 10 Holiday Diet Tips of All Time

2008-11-26T05:08:00.000-08:00

Experts offer their top tips on handling holiday diet temptations

By Kathleen M. Zelman, MPH, RD, LD
WebMD Weight Loss Clinic-Feature

Holidays bring family and friends together to celebrate traditions and spread good cheer. They also bring lots of opportunities for socializing, eating, and drinking. Even the most disciplined people struggle with temptation during the holiday season.

To navigate the party landmines with your healthy diet intact, you need a strategy. Experts agree: Having a plan in place will help you handle night after night of eating and drinking.

"Think of your appetite as an expense account, and figure out how much you want to spend on drinks, appetizers, entrees, and dessert," advises Michelle May, MD, author of Am I Hungry? What to Do When Diets Don't Work. She suggests giving yourself permission to enjoy your favorite foods -- in sensible portions.

To help you survive the seasonal parties without packing on the pounds, WebMD consulted diet gurus across the country for their best holiday diet tips. Here are their top 10 recommendations:

1. Trim back the trimmings. Go all out and deck the halls with boughs of holly, glitter, and lights, but when it comes to holiday food, accessorize with care. To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream -- additions that don't add much to the meal, but can add plenty to your waistline. Trim calories wherever you can so you leave the party feeling satisfied, but not stuffed, recommends Carolyn O'Neil, MS, RD, author of The Dish on Eating Healthy and Being Fabulous.

2. Wear snug clothes and keep one hand busy. When you wear snug-fitting attire, chances are you'll be too busy holding in your stomach to overeat. While you stand around looking posh in your holiday finery, hold a drink in your dominant hand so it won't be so easy to grab food, recommends obesity expert Cathy Nonas, MS, RD.

3. Chew gum. When you don't want to eat, pop a piece of sugarless gum into your mouth. This works well when you're cooking or when you're trying not to dive into the buffet, says Nonas.

4. Be a food snob. If you don't love it, don't eat it, says American Dietetic Association spokeswoman Melinda Johnson, MS, RD. Scan the buffet for foods you truly treasure and skip the everyday dishes that are available all year long. And don't think it's your responsibility to sample everything on the buffet. Go ahead and indulge in your personal holiday favorites, then find a seat and, slowly and mindfully, savor every mouthful.

5. No skipping meals. Always eat normally on the day of a party. "People who skip meals to save up calories tend to overeat everything in sight once they get there," says Katherine Tallmadge, MA, RD, author of Diet Simple. "Eating sensibly throughout the day will take the edge off the appetite and empower a bit of restraint." Start with a nourishing breakfast, have a light lunch, then a small snack or salad shortly before the event.

6. Check it out. First things first. When you arrive at the party, grab a sparkling water with a twist, and wait at least 30 minutes before eating. This will give you time to relax, get comfortable in your surroundings, and survey your food choices on the buffet before diving in, says Tallmadge. A buffet is an invitation to eat all you can, and unless you carefully scrutinize it and make wise choices, you're likely to overeat.

7. Add fun and games. Cynthia Sass, MPH, MA, RD, co-author of Your Diet Is Driving Me Crazy, proposes taking the focus off food and getting family and friends more active during holiday parties. Think horseshoes, badminton, sledding, ice skating, or building snowmen. Indoors, try a spirited game of charades, or rent an instructional dance video followed by a dance-off. "The best parties include dancing, so why not make dancing after eating a new holiday tradition for a great form of fun and recreation?" asks David Katz, MD, MPH, author of The Flavor Point Diet.

8. Alternate alcohol with nonalcoholic beverages. Alcoholic drinks are loaded with calories -- especially holiday favorites like eggnog. "Cut your alcohol calories in half by alternating water or seltzer between alcoholic beverages," Katz advises.

9. Skip the appetizers. "Eschew the appetizers rather than chewing on them," says Katz. If you need a little nibble before the meal, go for the veggies, fruit, salsa, or a small handful of nuts.

10. Limit the variety. Brian Wansink, PhD, author of Mindless Eating, suggests putting only two items on your plate when you go to the food table. Return as many times as you like, but only take two items each time. "Variety stimulates appetite, and if you limit your choices to just a few items and stick with these, it will be easier to control than eating a little bit of 20 different dishes," agrees Katz
Holiday parties are much more than food and drinks. They are a time to delight in the traditions of the season, and enjoy the company of family and friends. If you keep the focus on the spirit of the season -- and heed the advice of our diet experts -- you'll most likely get through the holidays without gaining a pound.

And if you do splurge, don't beat yourself up, the experts say. Just get right back to normal eating and exercising, and try to do a better job at the next party.

Diet Tips: Why You're Not Going To Lose Weight

2008-11-21T09:50:00.000-08:00

A Guide to Gestational Diabetes Diet

2008-11-18T09:26:00.000-08:00

The news that you are suffering from diabetes leaves you to a new depression. Now there is a never ending question of what to eat and what not to eat? What is good for the baby may be bad for the diabetic pregnant mother.

If you are having the same dilemma, then you have reached your destination now. Here you will find some general guidelines to lower your blood glucose level. These are simply the general guidelines and can be tailor-made according to the changing needs and demands of the body.

Food is an essential instrument that one can use to control blood sugar levels. Here are some general guiding points of gestational diabetes diet.

You should eat a variety of foods, dividing the calories and carbohydrates equally throughout the day. This is very important to keep all meals balanced. It is recommended that a pregnant woman who is suffering from gestational diabetes must take three small sized meals and four snacks every day.
Never skip meals. There should be a consistency in the quantity and nutritional value of meals you eat each day. The blood sugar will remain consistent if the meals are evenly distributed throughout the day.
Take a very healthy breakfast. As the blood sugar level is normally out of whack in the morning. You should take a good amount of protein, a very small portion of carbohydrates and some fruits in the morning to keep the level in the healthy range.
Try to take foods rich in fiber, as they are absorbed in the blood at a very slow rate. Examples of this type of foods are fresh fruits, vegetables, cereals, whole grain bread etc.

Reduce or if possible totally avoid the intake of soft drinks that contain sugar in it, as these foods quickly elevate blood sugar levels. Examples of this type are soda, flavored teas and deserts.

Limit your milk intake to the maximum of three glasses as milk contains lactose, a simple sugar. You should also slowly try to increase the activity level to keep the blood sugar levels at consistent range. If even after following the above mentioned guidelines you are unable to control your sugar levels it is advised to see an endocrinologist as soon as possible.

Carbohydrates in Diabetic Recipes Help Maintain a Healthy and Balanced Diabetic Diet

2008-11-18T09:24:00.000-08:00

You have probably heard that carbohydrates are one type of food that is important to monitor in any diabetic diet. However, there are many myths surrounding what you can and cannot eat, and it can often be hard to know exactly what should go into your food. You will need to monitor your carbohydrate intake alongside all other types of foods for the healthiest diets, and this may mean adapting your recipes and using special diabetic recipes for your meals.

Carbohydrates, once eaten, will break down into simple sugars so will add to the amount of sugar in your body just as eating sweet foods will. You do not need to stop eating carbohydrates, but you should keep an eye on how much you take in every day. When carbohydrates get broken down into these sugars, they all get broken down at different rates, from a matter of minutes, to across a period of hours. This means that certain carbohydrates will raise your blood sugar levels more rapidly than others, which can be confusing.

Diabetic diets should contain plenty of starchy carbohydrates which help to maintain a more constant blood sugar level. You may want to cut down on carbohydrates to some extent, either because they raise your blood glucose levels too high or because you want to lose weight, but it is never advised to cut them out completely. This is a myth and the truth is that anything can be consumed by diabetics so long as it is in moderation. Often this can be helped using simple diet plans and modified diabetic recipes.

Remember to tailor your diet to your individual needs and you will begin to find the foods that are best for you and that you still enjoy. Do a search for some diabetic versions of your favourite meals and you will be sure to find something that suits you.

How to Plan a Diabetic Menu - Adapting Regular Meals to Your Diet

2008-11-18T09:21:00.000-08:00

When you are diagnosed with diabetes, the one thing you need to keep in mind is: Diabetes is a matter of control. With a good diabetic menu, the right exercise and the medicine you physician prescribes, you will lead a normal life. If you want to control your diabetes yourself, you can do that through the foods you eat and the exercise you do. In this article we want to talk more about what you need to know so you can adapt your menu to your diabetes.

The first thing you should know is: not all diabetics have the same requirements. Maybe you need to lower down your calorie intake while others should lower the fat content in his foods. Further more it is important to spread your meals during the day. It's better to have three or four smaller meals so you can spread out calories and carbohydrates throughout the day. This way you can control your blood sugar levels.

When planning a diabetic menu you should know the essential ingredients for a diabetic recipe. What should actually be included? Let me tell you this: you will probably already be eating many of the products you should be eating.

If you want to adapt your normal planning into a good diabetic menu, you should keep the following tips in mind:

* Consume only plain potatoes, top them with a small amount of a low calorie topping or margarine.

* Keep your portion size the same for every meal.

* It's better to stir fry your vegetables in a bit of oil and plenty of seasoning.

* Try to avoid fried foods all together.

* Have your meat or fish boiled without to much butter.

If you keep these tips in mind, you can almost never go wrong. Try to adapt your regular meals with what you have learned and after a while it will become a habit.

The Morning Banana Diet

2008-11-17T06:00:00.000-08:00

The Morning Banana Diet: What It Is
Ever since former opera singer Kumiko Mori announced she had lost 15 pounds on the "Morning Banana" diet, there has been a shortage of bananas in Japan, according to The Japan Times online. Billed as the fastest and easiest weight loss diet, the Morning Banana diet has taken Japan by storm.

The Morning Banana diet was developed by Hitoshi Watanabe, who studied preventive medicine in Tokyo, and his pharmacist wife, Sumiko. The diet has since gained popularity by word of mouth, web sites, TV shows, magazine articles, and a book written by the Watanabes.

All this goes to show that dieting is an international obsession, not just an American one. But could weight loss really be as simple as eating bananas?

The Morning Banana Diet: What You Can Eat
The Morning Banana Diet is a super simple plan. For breakfast, you have only bananas and room-temperature water. Then, you can eat whatever you like for lunch, dinner, and snacks, as long as you don't eat after 8 p.m. The only restrictions: No ice cream, dairy products, alcohol, or dessert after dinner, and the only beverage you may have with meals is room-temperature water. One sweet snack is allowed midafternoon.

One of the most popular aspects of the plan is the lack of emphasis on exercise. Dieters are advised to do it only if they want to, and even then, it should be done in a manner that is the least stressful.

The Morning Banana Diet: How It Works
Different versions of the Morning Banana Diet tout varying explanations of exactly how bananas work to promote weight loss. One theory suggests that certain enzymes in bananas speed up digestion and elimination, causing rapid weight loss. However, the human body already contains all the enzymes needed for digestion. It's true that foods with fiber (and bananas have some) can go through the digestive system more quickly and may not be completely absorbed, thus saving a few calories. But the calorie savings are certainly not enough to revolutionize the weight loss industry.

Another theory centers on resistant starch, a type of fiber that is supposed to promote fullness and increase fat burning. Resistant starch is found naturally in carbohydrate foods such as green bananas, potatoes, grains, and beans -- but only when you eat them cold. It resists digestion in the small intestine, where most digestion occurs, and gets passed along to the large bowel.

Studies show that the indigestible fiber may block the conversion of some carbs, but even so, bananas contain only a small amount of fiber and resistant starch. Bananas have 2-4 grams of fiber; to be considered a "good" source, a food must have 3.5-4.9 grams of fiber per serving.

Bananas, along with most fruits have long been a part of healthy diets and weight loss plans. But while they are nutritious, they do not have special weight loss properties.

Eating whatever you like at lunch, dinner, and snacks is no recipe for weight loss. To lose weight, you need to be physically active and control calories. And to stay healthy, you should choose healthy foods.

Not eating after 8 p.m. is good advice for those who tend to mindlessly snack after dinner. But make no mistake about it: There is nothing miraculous about not eating after 8 p.m. What matters are how many calories you consume (regardless of the time of day), and how many calories you burn.

And while eating breakfast does help to get your metabolism percolating, there's nothing magical about having a banana for your morning meal. Eating a banana and water for breakfast is easy enough and certainly a low-calorie option. Bananas range from 72-135 calories and 10-20 grams of sugar, depending on size. But even though bananas have some fiber, a pure carb breakfast usually leads to hunger within a few hours, and hunger is the downfall of dieters.

Instead, you could blend a banana with a few cubes of ice and a cup of plain, low-fat yogurt (150 calories and 12 grams protein) for a delicious, nutritious smoothie with staying power.

The Morning Banana Diet: Food for Thought
To feel full on the fewest calories, focus on eating healthy foods high in water and fiber, like beans, soups, vegetables, and fruits. Be sure to include lean protein, such as low-fat yogurt, lean meat, eggs, or nuts, to help keep hunger at bay.

The truth is that fad diets that restrict calories can result in weight loss, but it's almost always followed by quick weight regain. And experts agree that there is no food capable of burning off fat. If there were, we would not be coping with an obesity epidemic.

It may not be sexy or exciting, but to lose weight, you need to burn more calories than you eat. Period.

Diet and Rheumatoid Arthritis: How to Fix Fast and Simple Meals

2008-11-15T10:27:00.000-08:00

Arthritis pain can make it hard to cook. Try these tricks to preparing easy and nutritious meals.
By Elizabeth M. Ward, MS, RD
WebMD Feature

Everyone wants to save time and energy in the kitchen. It's particularly important when aching joints from arthritis turn preparing a meal into a monumental task. We've put together some ideas for easy meals that take the strain off your hands and body and don't wear you out. At the same time, they manage to deliver great taste, as well as the nutrition you need to limit swelling from arthritis and stay strong.

And here's a tip: when you are feeling up to cooking, make extra. That way, you'll always have healthy food around to eat on your lower-energy days. If meal prep is largely out of the question for you, consider using your local Meals on Wheels program.

Frozen Meals for Bad Arthritis Days

Frozen entrees are quick and easy, especially when your arthritis is keeping you out of the kitchen. But they are notoriously high in sodium and low in fiber. If you know what to look for, there are plenty of good choices in the freezer aisle to serve as the centerpiece of a nutritious meal. Look for dishes that supply 800 milligrams of sodium or less; a minimum of 15 grams of protein; and at least four grams of fiber.

Even the healthiest frozen entrees skimp on produce and whole grains. Supplement with a cup of fresh or frozen cooked vegetables, and a slice of whole grain bread to make a complete meal.

Nearly-a-Meal Convenience Foods

Supermarkets abound with convenience foods that could be considered near-meals, easy for anyone with arthritis. Like most processed foods, they supply more sodium than you need, so look for lower-sodium varieties. These meal starters come up short on protein so they need to be supplemented with fruits, vegetables, whole grains, and dairy to make a balanced meal.

When arthritis makes cooking tough, enjoy a protein-packed bean soup such as lentil, black bean, or split pea. Invest in a reliable electric can opener to make it easier on yourself. You can also pick up a pre-roasted chicken, a breakfast burrito, sushi or other ready-made foods at most grocery stores these days. Plus, marinated albacore (white) tuna steaks and salmon fillets are available in easy-to-open packages and are ready to eat in seconds for lunch or dinner. In a pinch, even a can of season tuna - served on six crackers - makes an instant healthy meal.

The Role of Liquid Meals in Your Arthritis Diet

Liquid meals supply many essential vitamins and minerals, but they lack adequate protein and fiber to be considered a real meal. Plus, they aren't particularly satisfying and can leave you wanting more. And they are relatively expensive. But in spite of all that, they are not without merit; convenience is one of their virtues. Pair them with a piece or two of whole-grain toast or a whole-grain waffle and fruit to round out their nutritional power for an arthritis friendly meal.

Check the label to make sure the liquid meal contains a variety of vitamins and minerals. Most 8-ounce nutritional supplement drinks are fortified to provide 25% of the vitamins you need each day.

Celebrity Diets - Weekend Diet Secret - Fast Weight Loss!

2008-11-11T06:04:00.000-08:00