3 Keys to Losing Weight:
The game is different. We are 'busier' then 5 years ago. What worked then can't work now.
1.) Find what works for you if you're 'busy'.
I guarantee you most trainers don't know how to teach this if they've never been as 'busy' or 'busier' than you.
If you're a drinker and wish to stop drinking hanging out with your former drinking buddies is not going to help. If you are a bad husband who screams at your wife and you wish to change watching Al Pacino screaming movies and hanging out with your homies who do the same is not going to help.
2.) The Environment Matters.
Change the environment and that change will help you. You can't do it alone.
A person who wishes to travel to another state puts the address into the GPS, fills up their gas tank, washes their car, maybe has snacks and has called ahead to set up lodging.
3.) Success begins at the beginning.
Professionals have Coaches amateurs do not.
Give me 30 minutes of your time or your email address so you can receive a free ebook and I will teach you the foundations every 'busy' person can use to stay fit all year round... I use them.©
The game is different. We are 'busier' then 5 years ago. What worked then can't work now.
1.) Find what works for you if you're 'busy'.
I guarantee you most trainers don't know how to teach this if they've never been as 'busy' or 'busier' than you.
If you're a drinker and wish to stop drinking hanging out with your former drinking buddies is not going to help. If you are a bad husband who screams at your wife and you wish to change watching Al Pacino screaming movies and hanging out with your homies who do the same is not going to help.
2.) The Environment Matters.
Change the environment and that change will help you. You can't do it alone.
A person who wishes to travel to another state puts the address into the GPS, fills up their gas tank, washes their car, maybe has snacks and has called ahead to set up lodging.
3.) Success begins at the beginning.
Professionals have Coaches amateurs do not.
Give me 30 minutes of your time or your email address so you can receive a free ebook and I will teach you the foundations every 'busy' person can use to stay fit all year round... I use them.©
Drink Less for Strong Bones
How Does Alcohol Harm Your Bones?
Heavy drinking is a health risk for many reasons, including the effects on bones.
Research shows that chronic heavy alcohol use, especially during adolescence and young adult years, can dramatically affect bone health and increase the risk of osteoporosis later in life.
What do doctors advise? Drink less for strong bones.
Calcium is an essential nutrient for healthy bones, and alcohol is its enemy. "Alcohol has multiple effects on calcium," says Primal Kaur, MD, an osteoporosis specialist at Temple University Health System in Philadelphia. "The bones deteriorate because not enough calcium is getting into bones -- and the body is leaching it away from bones."
When you imbibe too much -- 2 to 3 ounces of alcohol every day -- the stomach does not absorb calcium adequately, Kaur explains. "Alcohol interferes with the pancreas and its absorption of calcium and vitamin D. Alcohol also affects the liver, which is important for activating vitamin D -- which is also important for calcium absorption."
The hormones important to bone health also go awry. Some studies suggest that alcohol decreases estrogen and can lead to irregular periods. As estrogen declines, bone remodeling slows and leads to bone loss. If you're in the menopausal years, this adds to the bone loss that's naturally occurring, says Kaur.
There's an increase in two potentially bone-damaging hormones, cortisol and parathyroid hormone. High levels of cortisol seen in people with alcoholism can decrease bone formation and increase bone breakdown. Chronic alcohol consumption also increases parathyroid hormone, which leaches calcium from the bone, she says.
Also, excess alcohol kills osteoblasts, the bone-making cells, Kaur adds. To compound the problem, nutritional deficiencies from heavy drinking can lead to peripheral neuropathy -- nerve damage to hands and feet. And chronic alcohol abuse can affect balance, which can lead to falls, she explains.
Drinking and Your Risk of Fracture
Heavy drinkers are more likely to suffer frequent fractures due to brittle bones and nerve damage, especially hip and spine fractures, Kaur says. Those fractures will likely heal slowly because of malnutrition.
When you quit drinking, your bones may recover fairly rapidly. Some studies have found that lost bone can be partially restored when alcohol abuse ends.
WebMD
How Does Alcohol Harm Your Bones?
Heavy drinking is a health risk for many reasons, including the effects on bones.
Research shows that chronic heavy alcohol use, especially during adolescence and young adult years, can dramatically affect bone health and increase the risk of osteoporosis later in life.
What do doctors advise? Drink less for strong bones.
Calcium is an essential nutrient for healthy bones, and alcohol is its enemy. "Alcohol has multiple effects on calcium," says Primal Kaur, MD, an osteoporosis specialist at Temple University Health System in Philadelphia. "The bones deteriorate because not enough calcium is getting into bones -- and the body is leaching it away from bones."
When you imbibe too much -- 2 to 3 ounces of alcohol every day -- the stomach does not absorb calcium adequately, Kaur explains. "Alcohol interferes with the pancreas and its absorption of calcium and vitamin D. Alcohol also affects the liver, which is important for activating vitamin D -- which is also important for calcium absorption."
The hormones important to bone health also go awry. Some studies suggest that alcohol decreases estrogen and can lead to irregular periods. As estrogen declines, bone remodeling slows and leads to bone loss. If you're in the menopausal years, this adds to the bone loss that's naturally occurring, says Kaur.
There's an increase in two potentially bone-damaging hormones, cortisol and parathyroid hormone. High levels of cortisol seen in people with alcoholism can decrease bone formation and increase bone breakdown. Chronic alcohol consumption also increases parathyroid hormone, which leaches calcium from the bone, she says.
Also, excess alcohol kills osteoblasts, the bone-making cells, Kaur adds. To compound the problem, nutritional deficiencies from heavy drinking can lead to peripheral neuropathy -- nerve damage to hands and feet. And chronic alcohol abuse can affect balance, which can lead to falls, she explains.
Drinking and Your Risk of Fracture
Heavy drinkers are more likely to suffer frequent fractures due to brittle bones and nerve damage, especially hip and spine fractures, Kaur says. Those fractures will likely heal slowly because of malnutrition.
When you quit drinking, your bones may recover fairly rapidly. Some studies have found that lost bone can be partially restored when alcohol abuse ends.
WebMD
21 Years Sober...
Never one to celebrate this milestone...
As many know I am ultra private...
Thought it would be good to encourage those who are on the journey to keep pushing forward and don't knock the benefits of clean eating and exercising to help.
Never one to celebrate this milestone...
As many know I am ultra private...
Thought it would be good to encourage those who are on the journey to keep pushing forward and don't knock the benefits of clean eating and exercising to help.
HOLD THE PRESS! 73 Year Old Mother asks youngest son for exercise program!
Sometimes people who have been successful in something have a hard time trying something new...
Imagine my surprise when my 73 year old Mother asked me for a program to help her get stronger!
I thought, "where is my Mother and what have you done with her!" Lol!
It actually started 4 weeks or so ago when she asked me to motivate her...
I said, I can't motivate anyone Mom. She looked at me in shock because I said it with a serious New York Accent... lol!
Said I "I can suggest some tools to use so you motivate yourself."
I explained too many people depend on the trainer and that's the trainers fault...
The trainer should encourage self-sufficiency and be a guide/reminder.
So... back the program story..
It was a nice moment.. I am the youngest out of 3 boys and the youngest doesn't always get heard... or validated for any info they may bring that is good.
So it was nice to be seen for the premature baby who was less than a foot long, grow into this 6 foot 4, 185lbs of lean, Bruce Lee Muscle, with the endurance of Brazillian Jujitsu Practioners (hahah)... It was nice to know she has seen my consistency and gradual improvement.
So...
- I gave her a sheet to put on her wall right above her dresser to remind her of what body parts to work on...
- we designated a water bottle and a daily water drinking goal...
- I set up an alarm on her phone to remind her to work out...
It's never to late to get into better shape!
Sakani
Sometimes people who have been successful in something have a hard time trying something new...
Imagine my surprise when my 73 year old Mother asked me for a program to help her get stronger!
I thought, "where is my Mother and what have you done with her!" Lol!
It actually started 4 weeks or so ago when she asked me to motivate her...
I said, I can't motivate anyone Mom. She looked at me in shock because I said it with a serious New York Accent... lol!
Said I "I can suggest some tools to use so you motivate yourself."
I explained too many people depend on the trainer and that's the trainers fault...
The trainer should encourage self-sufficiency and be a guide/reminder.
So... back the program story..
It was a nice moment.. I am the youngest out of 3 boys and the youngest doesn't always get heard... or validated for any info they may bring that is good.
So it was nice to be seen for the premature baby who was less than a foot long, grow into this 6 foot 4, 185lbs of lean, Bruce Lee Muscle, with the endurance of Brazillian Jujitsu Practioners (hahah)... It was nice to know she has seen my consistency and gradual improvement.
So...
- I gave her a sheet to put on her wall right above her dresser to remind her of what body parts to work on...
- we designated a water bottle and a daily water drinking goal...
- I set up an alarm on her phone to remind her to work out...
It's never to late to get into better shape!
Sakani
Gwyneth Paltrow who is 42 years old said:
"...finding motivation was hard. She advised me to think of exercise as an automatic routine, no different from brushing your teeth, to avoid getting distracted. Now it is part of my life."
2 Things that has worked for her:
1.) When it comes to monitoring weight, she believes it's more important to measure in inches with a measuring tape because weighing yourself can lead to shame and guilt.
2.) She advises people to create muscle tone and boost their metabolism by moving more and says we sit around for too much of the day.
I say...
Stay consistent even if small...
"...finding motivation was hard. She advised me to think of exercise as an automatic routine, no different from brushing your teeth, to avoid getting distracted. Now it is part of my life."
2 Things that has worked for her:
1.) When it comes to monitoring weight, she believes it's more important to measure in inches with a measuring tape because weighing yourself can lead to shame and guilt.
2.) She advises people to create muscle tone and boost their metabolism by moving more and says we sit around for too much of the day.
I say...
Stay consistent even if small...
Top 10 Signs You're Over Training
A little exercise is good for you, so more must be better, right? Well, sometimes. And sometimes more is just that—more. In the quest for better health and fitness, it is sometimes difficult to quell one's enthusiasm and take a break from exercise. But if exercise is leaving you more exhausted than energized, you could be suffering from an acute case of overtraining. Individuals who exercise excessively are risking more than poor performance: They're risking their health. If you recognize the following symptoms in yourself or in a friend, it is essential that you seek professional help.
1) Decreased performance. Slower reaction times, reduced speeds and lowered endurance levels are all common signs of overtraining.
2) Agitation, moodiness, irritability or lack of concentration. Too much exercise and too little rest can wreak havoc on the hormones and cause mood swings and an inability to concentrate.
3) Excessive fatigue and malaise. A body that never has a chance to fully recover from a previous workout will continue to feel more and more fatigued. Some people describe this feeling as "heavy legs."
4) Increased perceived effort during normal workouts. Overtraining takes a toll on the body, and workouts that were once a breeze can begin to feel like a grind.
5) Chronic or nagging muscle aches or joint pain. Overused muscles and joints can cause constant aches, which may go unnoticed until the body is given proper rest.
6) More frequent illnesses and upper-respiratory infections. Too much exercise taxes all of the body's systems and makes it more difficult to ward off infections.
7) Insomnia or restless sleep. During sleep the body has time to rest and repair itself. An overtrained body, however, is sometimes unable to slow down and completely relax, making it difficult to recover between workouts.
8) Loss of appetite. Overtraining can cause an increase in hormones such as epinephrine and norepinephrine that tend to inhibit appetite. The physical exhaustion and anxiety that often comes with overtraining can also have the same effect.
9) Chronically elevated heart rate at rest and during exercise. A clear sign of an overworked heart muscle is a chronically elevated heart rate. Also, people who overtrain will often find that it takes longer for their heart rate to return to normal after a workout.
10) Menstrual cycle disturbances in women. Exercising excessively and not consuming enough calories may disrupt a woman's menstrual cycle. While some may experience irregular periods, others will stop menstruating altogether.
The American Council on Exercise
A little exercise is good for you, so more must be better, right? Well, sometimes. And sometimes more is just that—more. In the quest for better health and fitness, it is sometimes difficult to quell one's enthusiasm and take a break from exercise. But if exercise is leaving you more exhausted than energized, you could be suffering from an acute case of overtraining. Individuals who exercise excessively are risking more than poor performance: They're risking their health. If you recognize the following symptoms in yourself or in a friend, it is essential that you seek professional help.
1) Decreased performance. Slower reaction times, reduced speeds and lowered endurance levels are all common signs of overtraining.
2) Agitation, moodiness, irritability or lack of concentration. Too much exercise and too little rest can wreak havoc on the hormones and cause mood swings and an inability to concentrate.
3) Excessive fatigue and malaise. A body that never has a chance to fully recover from a previous workout will continue to feel more and more fatigued. Some people describe this feeling as "heavy legs."
4) Increased perceived effort during normal workouts. Overtraining takes a toll on the body, and workouts that were once a breeze can begin to feel like a grind.
5) Chronic or nagging muscle aches or joint pain. Overused muscles and joints can cause constant aches, which may go unnoticed until the body is given proper rest.
6) More frequent illnesses and upper-respiratory infections. Too much exercise taxes all of the body's systems and makes it more difficult to ward off infections.
7) Insomnia or restless sleep. During sleep the body has time to rest and repair itself. An overtrained body, however, is sometimes unable to slow down and completely relax, making it difficult to recover between workouts.
8) Loss of appetite. Overtraining can cause an increase in hormones such as epinephrine and norepinephrine that tend to inhibit appetite. The physical exhaustion and anxiety that often comes with overtraining can also have the same effect.
9) Chronically elevated heart rate at rest and during exercise. A clear sign of an overworked heart muscle is a chronically elevated heart rate. Also, people who overtrain will often find that it takes longer for their heart rate to return to normal after a workout.
10) Menstrual cycle disturbances in women. Exercising excessively and not consuming enough calories may disrupt a woman's menstrual cycle. While some may experience irregular periods, others will stop menstruating altogether.
The American Council on Exercise
Top 5: surprising health benefits of cranberry juice
1. Prevents painful urinary tract infection
Did you know that modern preservatives in foods have been linked to the rise in urinary tract infections? Cranberry's anti-adhesion properties—or the proanthocyanidins minerals found in the fruit—helps to avoid such infections.
2. Reduces Dental Plaque
This natural beverage has nothing but good news for the teeth and gums. Experts say cranberry juice inhibits the growth of mouth bacteria that causes plaque. So, drink up! A healthy dose of cranberry juice ensures your teeth are fresh and clean all the time.
3. Kidney Stone Prevention
This is still under active medical research, but the presence of quinic acid have experts saying it is possible for cranberry juice to help prevent the development of kidney stones. It makes sense since the cranberry helps rid the body of wastes and bacteria—anything that doesn't belong there.
4. Deter Cancer
Cranberry juice is a good source of polyphenol antioxidants and phytochemicals, both of which are possible deterrents against cancer and disorders of the cardiovascular and immune systems. That's a lot of benefits coming from a small fruit.
5. Yeast Infection
What is yeast infection? It is an overgrowth in the body of a type of naturally occurring bacteria. Yeast infection and fungi overgrowth in Americans has been estimated by the experts to be present in 85% of the population and goes largely undiagnosed, especially in men and children. Surprisingly, doctors estimate that up to 85% of men are affected. They usually suffer in the form of digestive problems and other symptoms and later in life, prostate problems.
Doctors and scientists believe that the cranberry and its juice are very effective in preventing yeast infection. Cranberry juice contains substances that render bacteria unable to cling on the walls of the mouth, intestines, and even the urinary tract. Fresh cranberry juice is effective in flushing out Candida yeasts and other excess cells and fungi from the body.
1. Prevents painful urinary tract infection
Did you know that modern preservatives in foods have been linked to the rise in urinary tract infections? Cranberry's anti-adhesion properties—or the proanthocyanidins minerals found in the fruit—helps to avoid such infections.
2. Reduces Dental Plaque
This natural beverage has nothing but good news for the teeth and gums. Experts say cranberry juice inhibits the growth of mouth bacteria that causes plaque. So, drink up! A healthy dose of cranberry juice ensures your teeth are fresh and clean all the time.
3. Kidney Stone Prevention
This is still under active medical research, but the presence of quinic acid have experts saying it is possible for cranberry juice to help prevent the development of kidney stones. It makes sense since the cranberry helps rid the body of wastes and bacteria—anything that doesn't belong there.
4. Deter Cancer
Cranberry juice is a good source of polyphenol antioxidants and phytochemicals, both of which are possible deterrents against cancer and disorders of the cardiovascular and immune systems. That's a lot of benefits coming from a small fruit.
5. Yeast Infection
What is yeast infection? It is an overgrowth in the body of a type of naturally occurring bacteria. Yeast infection and fungi overgrowth in Americans has been estimated by the experts to be present in 85% of the population and goes largely undiagnosed, especially in men and children. Surprisingly, doctors estimate that up to 85% of men are affected. They usually suffer in the form of digestive problems and other symptoms and later in life, prostate problems.
Doctors and scientists believe that the cranberry and its juice are very effective in preventing yeast infection. Cranberry juice contains substances that render bacteria unable to cling on the walls of the mouth, intestines, and even the urinary tract. Fresh cranberry juice is effective in flushing out Candida yeasts and other excess cells and fungi from the body.
Olive Leaf Extract Benefits...
The researchers credit a number of unique properties possessed by the
olive leaf compound for the broad killing power:
An ability to interfere with critical amino acid production essential for
viruses.
An ability to contain viral infection and/or spread by inactivating
viruses or by preventing virus shedding, budding or assembly at the cell
membrane.
The ability to directly penetrate infected cells and stop viral
replication.
In the case of retroviruses, it is able to neutralize the production of
reverse transcriptase and protease. These enzymes are essential for a
retrovirus, such as HIV, to alter the RNA of a healthy cell.
It can stimulate phagocytosis, an immune system response in which cells
ingest harmful microorganisms and foreign matter.
The research suggests that this may be a "true anti-viral" compound
because it appears to selectively block an entire virus-specific system in
the infected host. It thus appears to offer healing effects not addressed
by pharmaceutical antibiotics.
You can purchase this online: http://www.bluebonnetnutrition.com/product/279/Standardized_Olive_Leaf_Herb_Extract_Vcaps
If you're in San Antonio:
Cost Plus Nutrition:
7959 Fredericksburg Rd
San Antonio, TX
(210) 692-9864
The researchers credit a number of unique properties possessed by the
olive leaf compound for the broad killing power:
An ability to interfere with critical amino acid production essential for
viruses.
An ability to contain viral infection and/or spread by inactivating
viruses or by preventing virus shedding, budding or assembly at the cell
membrane.
The ability to directly penetrate infected cells and stop viral
replication.
In the case of retroviruses, it is able to neutralize the production of
reverse transcriptase and protease. These enzymes are essential for a
retrovirus, such as HIV, to alter the RNA of a healthy cell.
It can stimulate phagocytosis, an immune system response in which cells
ingest harmful microorganisms and foreign matter.
The research suggests that this may be a "true anti-viral" compound
because it appears to selectively block an entire virus-specific system in
the infected host. It thus appears to offer healing effects not addressed
by pharmaceutical antibiotics.
You can purchase this online: http://www.bluebonnetnutrition.com/product/279/Standardized_Olive_Leaf_Herb_Extract_Vcaps
If you're in San Antonio:
Cost Plus Nutrition:
7959 Fredericksburg Rd
San Antonio, TX
(210) 692-9864
Excellent Breakfast Tip: of Egg Omelet with Avocado and Veggies!
(Reuters Health) - - The puzzling case of a 56-year-old U.S. man who suddenly developed weakness, fatigue and body aches is leading doctors to warn that massive consumption of tea may be responsible for some unexplained cases of kidney failure.
It's being called iced-tea nephropathy by the New England Journal of Medicine, which published a letter describing the case. The source of the problem was an excessive amount of oxalate, a compound found in many foods. Excessive amounts can also come from "juicing," having gastric bypass surgery, and by consuming foods with a lot of ascorbic acid such as beets, spinach, nuts and strawberries.
But in this case, the man reported that he was drinking 16 nine-ounce glasses of iced tea each day, giving him more than 1,500 milligrams of oxalate per day.
The Academy of Nutrition and Dietetics advises consuming no more than 40-50 mg of oxalate per day, the authors note.
"If you drink tea once or twice a day, it probably wouldn't exceed what is the normal range for Americans. But this patient was taking 10 times that amount," said Dr. Umbar Ghaffa of the University of Arkansas for Medical Sciences in Little Rock, a coauthor of the letter. Consuming too much oxalate can lead to kidney stones, which can damage the kidney by blocking the flow of urine.
"But in this case there were oxalate crystals inside the kidney, and that generates an inflammatory reaction," Ghaffar told Reuters Health. "If that's not resolved it will cause scarring and loss of the kidney tissue. So that's what probably was happening in this patient."
He ultimately needed dialysis and remained on it because his kidney damage was so extensive.
"Usually if they're at the stage where they need dialysis, it would be unusual for it to reverse," said Dr. Gary Curhan, a professor of medicine at Harvard Medical School who was not involved with the case.
The irony is that previous research has suggested that "people who take tea in the usual amounts actually have a lower risk of kidney stones,” Curhan said.
“But in this case, the person was drinking huge amounts of oxalate," he said. "I would caution people against drinking that much, but drinking a glass or two would not concern me."
Ghaffar and her colleagues speculated that such regular excessive consumption of oxalate "may be an underrecognized cause of renal failure."
"The summer season is coming and a lot of people use a lot of iced tea in this season," she said. "We just want to make patients aware that too much of anything is bad."
It's being called iced-tea nephropathy by the New England Journal of Medicine, which published a letter describing the case. The source of the problem was an excessive amount of oxalate, a compound found in many foods. Excessive amounts can also come from "juicing," having gastric bypass surgery, and by consuming foods with a lot of ascorbic acid such as beets, spinach, nuts and strawberries.
But in this case, the man reported that he was drinking 16 nine-ounce glasses of iced tea each day, giving him more than 1,500 milligrams of oxalate per day.
The Academy of Nutrition and Dietetics advises consuming no more than 40-50 mg of oxalate per day, the authors note.
"If you drink tea once or twice a day, it probably wouldn't exceed what is the normal range for Americans. But this patient was taking 10 times that amount," said Dr. Umbar Ghaffa of the University of Arkansas for Medical Sciences in Little Rock, a coauthor of the letter. Consuming too much oxalate can lead to kidney stones, which can damage the kidney by blocking the flow of urine.
"But in this case there were oxalate crystals inside the kidney, and that generates an inflammatory reaction," Ghaffar told Reuters Health. "If that's not resolved it will cause scarring and loss of the kidney tissue. So that's what probably was happening in this patient."
He ultimately needed dialysis and remained on it because his kidney damage was so extensive.
"Usually if they're at the stage where they need dialysis, it would be unusual for it to reverse," said Dr. Gary Curhan, a professor of medicine at Harvard Medical School who was not involved with the case.
The irony is that previous research has suggested that "people who take tea in the usual amounts actually have a lower risk of kidney stones,” Curhan said.
“But in this case, the person was drinking huge amounts of oxalate," he said. "I would caution people against drinking that much, but drinking a glass or two would not concern me."
Ghaffar and her colleagues speculated that such regular excessive consumption of oxalate "may be an underrecognized cause of renal failure."
"The summer season is coming and a lot of people use a lot of iced tea in this season," she said. "We just want to make patients aware that too much of anything is bad."
The dirty dozen and clean 15 of produce.
A new report issued by the President’s Cancer Panel recommends eating produce without pesticides to reduce your risk of getting cancer and other diseases. And according to the Environmental Working Group (an organization of scientists, researchers and policymakers), certain types of organic produce can reduce the amount of toxins you consume on a daily basis by as much as 80 percent.
The group put together two lists, “The Dirty Dozen” and “The Clean 15,” to help consumers know when they should buy organic and when it is unnecessary. These lists were compiled using data from the United States Department of Agriculture on the amount of pesticide residue found in non-organic fruits and vegetables after they had been washed.
The fruits and vegetables on “The Dirty Dozen” list, when conventionally grown, tested positive for at least 47 different chemicals, with some testing positive for as many as 67. For produce on the “dirty” list, you should definitely go organic — unless you relish the idea of consuming a chemical cocktail. “The Dirty Dozen” list includes:
All the produce on “The Clean 15” bore little to no traces of pesticides, and is safe to consume in non-organic form. This list includes:
Why are some types of produce more prone to sucking up pesticides than others? Richard Wiles, senior vice president of policy for the Environmental Working Group says, “If you eat something like a pineapple or sweet corn, they have a protection defense because of the outer layer of skin. Not the same for strawberries and berries.”
The President’s Cancer Panel recommends washing conventionally grown produce to remove residues. Wiles adds, “You should do what you can do, but the idea you are going to wash pesticides off is a fantasy. But you should still wash it because you will reduce pesticide exposure.”
Remember, the lists of dirty and clean produce were compiled after the USDA washed the produce using high-power pressure water systems that many of us could only dream of having in our kitchens.
By Jackie Pou
A new report issued by the President’s Cancer Panel recommends eating produce without pesticides to reduce your risk of getting cancer and other diseases. And according to the Environmental Working Group (an organization of scientists, researchers and policymakers), certain types of organic produce can reduce the amount of toxins you consume on a daily basis by as much as 80 percent.
The group put together two lists, “The Dirty Dozen” and “The Clean 15,” to help consumers know when they should buy organic and when it is unnecessary. These lists were compiled using data from the United States Department of Agriculture on the amount of pesticide residue found in non-organic fruits and vegetables after they had been washed.
The fruits and vegetables on “The Dirty Dozen” list, when conventionally grown, tested positive for at least 47 different chemicals, with some testing positive for as many as 67. For produce on the “dirty” list, you should definitely go organic — unless you relish the idea of consuming a chemical cocktail. “The Dirty Dozen” list includes:
- celery
- peaches
- strawberries
- apples
- domestic blueberries
- nectarines
- sweet bell peppers
- spinach, kale and collard greens
- cherries
- potatoes
- imported grapes
- lettuce
All the produce on “The Clean 15” bore little to no traces of pesticides, and is safe to consume in non-organic form. This list includes:
- onions
- avocados
- sweet corn
- pineapples
- mango
- sweet peas
- asparagus
- kiwi fruit
- cabbage
- eggplant
- cantaloupe
- watermelon
- grapefruit
- sweet potatoes
- sweet onions
Why are some types of produce more prone to sucking up pesticides than others? Richard Wiles, senior vice president of policy for the Environmental Working Group says, “If you eat something like a pineapple or sweet corn, they have a protection defense because of the outer layer of skin. Not the same for strawberries and berries.”
The President’s Cancer Panel recommends washing conventionally grown produce to remove residues. Wiles adds, “You should do what you can do, but the idea you are going to wash pesticides off is a fantasy. But you should still wash it because you will reduce pesticide exposure.”
Remember, the lists of dirty and clean produce were compiled after the USDA washed the produce using high-power pressure water systems that many of us could only dream of having in our kitchens.
By Jackie Pou
Salmon Recipe to help you recover from your workout like a pro!
Try these recipes filled with foods that will help you recover like a pro.
Ginger, Honey and Curry Salmon.
Omega-3-rich foods have been linked to decreased inflammation, muscle soreness, colds and upper respiratory infections. Salmon, halibut, flaxseeds, walnuts and edamame are popular sources of omega-3s. Tumeric, found in most curry powders, and ginger are natural anti-inflammatories and add great flavor to this recipe. Honey, also known as an anti-inflammatory, contributes muscle-repairing carbohydrates. By Jessica Cerra (triathlon.competitor.com)
Instructions:
In a small bowl, whisk together 1 tablespoon honey, 1 tablespoon fresh crushed ginger, 2 teaspoons curry powder and ½ teaspoon salt. Rub this mixture over 20 ounces of salmon with the skin on, then wrap in foil and let rest for 20 minutes. Skin side facing down, grill on medium-high heat or bake at 400 degrees for 20–25 minutes until the salmon is just underdone. It pairs well with the kale salad.
Ginger, Honey and Curry Salmon.
Omega-3-rich foods have been linked to decreased inflammation, muscle soreness, colds and upper respiratory infections. Salmon, halibut, flaxseeds, walnuts and edamame are popular sources of omega-3s. Tumeric, found in most curry powders, and ginger are natural anti-inflammatories and add great flavor to this recipe. Honey, also known as an anti-inflammatory, contributes muscle-repairing carbohydrates. By Jessica Cerra (triathlon.competitor.com)
Instructions:
In a small bowl, whisk together 1 tablespoon honey, 1 tablespoon fresh crushed ginger, 2 teaspoons curry powder and ½ teaspoon salt. Rub this mixture over 20 ounces of salmon with the skin on, then wrap in foil and let rest for 20 minutes. Skin side facing down, grill on medium-high heat or bake at 400 degrees for 20–25 minutes until the salmon is just underdone. It pairs well with the kale salad.
This Japanese Closet Clean-Out Method Is Going To Change Your Life
When I first moved to New York, I, like many college freshmen, had to fit all my worldly possessions into a single closet—maybe an arm's width of space—and a couple of drawers built into my extra-long twin bed. The hanging shoe rack I installed sagged with the weight of sneakers jammed in there two-to-a-shelf; my Bed, Bath & Beyond hangers snapped regularly in defiance (though the adjacent clothes were so tightly packed that it would sometimes take weeks for me to notice); the drawers were so crammed with American Apparel that opening them was often more effort than it was worth. It all fit, but barely.
Meanwhile, maybe two feet away, my roommate's space was immaculate. Her drawers were functional, her clean clothes hung neatly on hangers with honest-to-god space between them and her sheets were so straight they may as well have been ironed (seriously, the one time a friend of mine sat on her bed while she was out, she left me a passive-aggressive Post-it note.)
I've never quite understood how she managed it, but in my recent quest to turn my apartment into a clutter-free haven—a New Year's resolution I'm determined to stick to—I've begun to get some ideas. My main source of inspiration is a book called The Life-Changing Magic Of Tidying Up by Japanese organizational guru Marie Kondo. The English translation just came out in the fall, but already the book has inspired international fervor, selling two million copies worldwide and turning Kondo into something of a celebrity in her home country, where she's appeared on talk shows, magazines and even a TV movie inspired by her life.
The KonMari method, as Kondo has coined her system, is simple: keep the belongings that "spark joy," and get rid of those that don't. That overpriced cocktail dress you always feel guilty for never wearing? Gone. Those sad laundry-day tights with the holey toes and stretched-out waistband? Sayonara. The system leaves precious little room for excuses: no maybe-I'll-wear-it-somedays or but-I-got-it-as-a-gifts orI'll-just-wear-it-to-beds.
And while this may sound cold and unsentimental, Kondo's earnest enthusiasm gets you into the headspace to look at the massive pile of clothing on your floor as an opportunity for self-reflection, rather than a surefire trigger for an anxiety attack. The "tidying festival," as she calls it, begins with emptying your wardrobe—all of it—into one place. In my case, it was the living room, and by the time I was done that it was already 2 a.m. (which reminds me: leave out a joy-sparking outfit if you have to be anywhere the next day, or else you'll spend half the morning foraging for it.)
Once your apartment looks like a department store threw up all over it (with all the shame that act implies), then you go through and hold each and every item in your hands to determine whether or not it gives you pleasure. If it doesn't, then Kondo suggests thanking it for the role it played in your life and letting it go. Clothing, in her view, has energy, and handling it is a crucial step; just as in the traditional Japanese practice of Reiki promotes healing through energy and human touch, holding clothes can impart them with strength or tell you when something is wrong. It's the same reason she encourages folding practically everything versus hanging it up.
So I went through pile after pile, trying to figure out what exactly "sparking joy" meant: A pair of velvet platform sandals wasn't exactly practical—they broke the first time I wore them on Fashion's Night Out (RIP...ish.)—but, on the other hand, they are categorically awesome. Keep. A cross-body Lauren Merkin bag had several summers of memories attached to it, but the strap was worn to within an inch of its life, and looking at it made me sad for its former self. Say thanks, then toss.
Obviously, nostalgia is a powerful factor when it comes to holding on to relics from the past, but how to explain the old pieces I never really wore in the first place? Much of the excess, I came to realize as I stuffed the eighth garbage bag marked "Donate", was the result of different personas I've tried on, or at least aspired to, throughout the years. I may have once harbored fantasies of being a fabulously bohemian artiste à la Jemima Kirke or one of the ladies from Advanced Style, or else envisioned myself as an executive-type with a rotating collection of pencil skirts and stiletto heels, but part of growing up is accepting that I'm not, and that's okay. As we figure out who we are, it's only natural that we accumulate stuff that doesn't suit who we end up being. But keeping it around is dead weight. Who needs more anxiety about the people we could have been, had things gone a little differently?
Keeping pieces you love right now—not the ones you loved then, and not the ones you might love at some hypothetical time in the future—is a kind of radical self-acceptance. It's also a far better way to ensure that what you do buy lasts a long time. The number of vintage dresses with dropped hems, silk blouses with mysterious stains and shoes with worn-through soles that I pulled out of my closet was eye-opening. Lost in a crowd of other so-so items, I was never compelled to get them fixed. But amid a collection of only the best, most smile-inducing pieces in my wardrobe, keeping everything in prime condition seems both easier and more important.
Kondo claims she's never had a client lapse back into messiness once they've fully cleansed their space, and while that seems like an awfully pristine track record, it's not hard to see why her devotees commit to this state of household utopia. I may never be as ascetically-inclined as that freshman year roommate of mine, but at least now my wardrobe gets me a little bit closer to being my best self. If you know your own taste and appreciate what you have, getting dressed can be one of the happiest, or at least easiest, parts of your day. Plus, look how neat everything looks now that it's all folded up!
By Hilary George-Parkin
Associate Digital Features Editor luckymag.com
Meanwhile, maybe two feet away, my roommate's space was immaculate. Her drawers were functional, her clean clothes hung neatly on hangers with honest-to-god space between them and her sheets were so straight they may as well have been ironed (seriously, the one time a friend of mine sat on her bed while she was out, she left me a passive-aggressive Post-it note.)
I've never quite understood how she managed it, but in my recent quest to turn my apartment into a clutter-free haven—a New Year's resolution I'm determined to stick to—I've begun to get some ideas. My main source of inspiration is a book called The Life-Changing Magic Of Tidying Up by Japanese organizational guru Marie Kondo. The English translation just came out in the fall, but already the book has inspired international fervor, selling two million copies worldwide and turning Kondo into something of a celebrity in her home country, where she's appeared on talk shows, magazines and even a TV movie inspired by her life.
The KonMari method, as Kondo has coined her system, is simple: keep the belongings that "spark joy," and get rid of those that don't. That overpriced cocktail dress you always feel guilty for never wearing? Gone. Those sad laundry-day tights with the holey toes and stretched-out waistband? Sayonara. The system leaves precious little room for excuses: no maybe-I'll-wear-it-somedays or but-I-got-it-as-a-gifts orI'll-just-wear-it-to-beds.
And while this may sound cold and unsentimental, Kondo's earnest enthusiasm gets you into the headspace to look at the massive pile of clothing on your floor as an opportunity for self-reflection, rather than a surefire trigger for an anxiety attack. The "tidying festival," as she calls it, begins with emptying your wardrobe—all of it—into one place. In my case, it was the living room, and by the time I was done that it was already 2 a.m. (which reminds me: leave out a joy-sparking outfit if you have to be anywhere the next day, or else you'll spend half the morning foraging for it.)
Once your apartment looks like a department store threw up all over it (with all the shame that act implies), then you go through and hold each and every item in your hands to determine whether or not it gives you pleasure. If it doesn't, then Kondo suggests thanking it for the role it played in your life and letting it go. Clothing, in her view, has energy, and handling it is a crucial step; just as in the traditional Japanese practice of Reiki promotes healing through energy and human touch, holding clothes can impart them with strength or tell you when something is wrong. It's the same reason she encourages folding practically everything versus hanging it up.
So I went through pile after pile, trying to figure out what exactly "sparking joy" meant: A pair of velvet platform sandals wasn't exactly practical—they broke the first time I wore them on Fashion's Night Out (RIP...ish.)—but, on the other hand, they are categorically awesome. Keep. A cross-body Lauren Merkin bag had several summers of memories attached to it, but the strap was worn to within an inch of its life, and looking at it made me sad for its former self. Say thanks, then toss.
Obviously, nostalgia is a powerful factor when it comes to holding on to relics from the past, but how to explain the old pieces I never really wore in the first place? Much of the excess, I came to realize as I stuffed the eighth garbage bag marked "Donate", was the result of different personas I've tried on, or at least aspired to, throughout the years. I may have once harbored fantasies of being a fabulously bohemian artiste à la Jemima Kirke or one of the ladies from Advanced Style, or else envisioned myself as an executive-type with a rotating collection of pencil skirts and stiletto heels, but part of growing up is accepting that I'm not, and that's okay. As we figure out who we are, it's only natural that we accumulate stuff that doesn't suit who we end up being. But keeping it around is dead weight. Who needs more anxiety about the people we could have been, had things gone a little differently?
Keeping pieces you love right now—not the ones you loved then, and not the ones you might love at some hypothetical time in the future—is a kind of radical self-acceptance. It's also a far better way to ensure that what you do buy lasts a long time. The number of vintage dresses with dropped hems, silk blouses with mysterious stains and shoes with worn-through soles that I pulled out of my closet was eye-opening. Lost in a crowd of other so-so items, I was never compelled to get them fixed. But amid a collection of only the best, most smile-inducing pieces in my wardrobe, keeping everything in prime condition seems both easier and more important.
Kondo claims she's never had a client lapse back into messiness once they've fully cleansed their space, and while that seems like an awfully pristine track record, it's not hard to see why her devotees commit to this state of household utopia. I may never be as ascetically-inclined as that freshman year roommate of mine, but at least now my wardrobe gets me a little bit closer to being my best self. If you know your own taste and appreciate what you have, getting dressed can be one of the happiest, or at least easiest, parts of your day. Plus, look how neat everything looks now that it's all folded up!
By Hilary George-Parkin
Associate Digital Features Editor luckymag.com
How to Navigate the Maze of Temptation That Is Your Local Grocery StoreWhy even the healthiest athletes stock their carts with Lucky Charms and Ben & Jerry’s—and how to beat the junk-food craving once and for all.
By Bradley Stulberg Jan 29, 2015
By now you’ve probably read lots of articles intended to coach you through the labyrinth of temptation that is your local grocery store. Entire books are devoted to the subject, and by and large, they all say the same things: Make a shopping list and stick to it. Shop the perimeter to avoid processed foods. Never enter the supermarket hungry.
That advice isn’t bad. It addresses the psychology of grocery store setup—where certain foods are placed, for instance. But there are greater, more nuanced battles going on inside our heads that make even the most disciplined athletes falter. Once you understand what they are, you’ll never, ever grab those chocolates again. OK, maybe never. Presenting the subconscious mechanisms making you crack.
Disregard Those Healthy Labels
You may be thinking, “Duh! I see right through that stuff!” Unfortunately, that’s likely not the case. In a study out of the Cornell University Food and Brand Lab, researchers Peirre Chandon and Brian Wansink found that consumers knowledgeable about nutrition underestimate the calorie count on foods with healthy labeling just as much as people with little interest in healthy eating.
Why? Blame the halo effect. We form our opinions of a person, place, or thing based on its first and most prominent trait. That’s why the word “vitamin,” when overlaid on vibrant packaging, can make you think what’s inside must be good for you when it often isn’t. Just because something is on the Whole Foods hot bar, or wrapped in packaging stamped “organic” or “gluten free,” does not make it healthy.
The halo effect is rooted in our brain’s desire to jump to conclusions in order to save mental energy. Fortunately, we can overcome it. It just takes a little extra work, like fully analyzing a product, and thinking critically about whether it's good for us or not. Chandon and Wansink write that the best way to do that is “to consider whether the opposite health claims may be true.” In other words, whenever you come across health branding or buzzwords on food packaging, don’t just believe it—question it. If something says “healthy choice,” for example, pay extra attention to the label. Check the fat, sugar, and sodium content and make sure they are aligned with your dietary goals.
Your Wishy-Washy Goals Are Letting You Down
Increasingly popular advice to "fill up at least half your cart with fruits and veggies first" can backfire.
“There is this natural tendency that when we start to satisfy one goal, we shift to another,” says Gavan Fitzsimons, a Duke University professor who specializes in marketing psychology at the subconscious level. This tendency is particularly strong when we have abstract goals, such as “shop healthy.”
“In such cases, when shoppers look into their cart and see fresh produce,” says Fitzsimons, “they convince themselves that they achieved their goal to make healthy choices and balance it with an opposite goal that nearly everyone has—even if only at a subconscious level—which is to indulge.” This might help explain why people crack and buy candy in the check-out line after an otherwise healthy trip to the store, and why savvy marketers place the candy there to begin with.
So how do health-conscious shoppers escape that subconscious desire to indulge whenever they see a cart full of fruit and veggies? “Make your goals extremely concrete, as in I am going to make ten healthy choices and only indulge by purchasing one unhealthy option,” explains Fitzsimons. “When people make progress toward very specific goals, rather than shift to an opposite goal, we actually tend to accelerate toward our initial goal, in this case, putting healthy foods in the cart.”
Your Shopping Chart Is a Reflection of Your Own Happiness
You’ve probably heard the expression, “Don’t go shopping when you’re hungry,” but, according to Fitzsimons, it is equally important not to go shopping when you are either very happy or very sad. “The closer our mood is toward an extreme—regardless of whether that extreme is happy, sad, or any other range of emotions for that matter—the more likely we are to deviate from our plan of shopping healthy and indulge in temptations instead,” explains Fitzsimons. Generally, we crave sweet and savory foods and are drawn to bright and stimulating packaging when emotionally aroused.
The best way to shop, it would seem, is in a totally neutral mood, but don’t bet on that happening too often. As Fitzsimons puts it, “Very rarely are people cool, calm, and collected when they enter the grocery store, and even if they are, the environment of many stores is rigged to put shoppers in a happy mood.” (A screaming two-year-old, however, is just as effective at rousing the extreme emotions that lead to unhealthy purchases.) To fight the strong effect of mood on purchasing behavior, Fitzsimons’ advice is to “pre-commit to a list, and if that isn’t enough, set rules about what aisles or sections of the store you simply won’t visit.” Regardless of your emotional state, if you don’t set foot in the bakery, you can’t buy the 500-calorie muffin for a quick pick-me-up.
By now you’ve probably read lots of articles intended to coach you through the labyrinth of temptation that is your local grocery store. Entire books are devoted to the subject, and by and large, they all say the same things: Make a shopping list and stick to it. Shop the perimeter to avoid processed foods. Never enter the supermarket hungry.
That advice isn’t bad. It addresses the psychology of grocery store setup—where certain foods are placed, for instance. But there are greater, more nuanced battles going on inside our heads that make even the most disciplined athletes falter. Once you understand what they are, you’ll never, ever grab those chocolates again. OK, maybe never. Presenting the subconscious mechanisms making you crack.
Disregard Those Healthy Labels
You may be thinking, “Duh! I see right through that stuff!” Unfortunately, that’s likely not the case. In a study out of the Cornell University Food and Brand Lab, researchers Peirre Chandon and Brian Wansink found that consumers knowledgeable about nutrition underestimate the calorie count on foods with healthy labeling just as much as people with little interest in healthy eating.
Why? Blame the halo effect. We form our opinions of a person, place, or thing based on its first and most prominent trait. That’s why the word “vitamin,” when overlaid on vibrant packaging, can make you think what’s inside must be good for you when it often isn’t. Just because something is on the Whole Foods hot bar, or wrapped in packaging stamped “organic” or “gluten free,” does not make it healthy.
The halo effect is rooted in our brain’s desire to jump to conclusions in order to save mental energy. Fortunately, we can overcome it. It just takes a little extra work, like fully analyzing a product, and thinking critically about whether it's good for us or not. Chandon and Wansink write that the best way to do that is “to consider whether the opposite health claims may be true.” In other words, whenever you come across health branding or buzzwords on food packaging, don’t just believe it—question it. If something says “healthy choice,” for example, pay extra attention to the label. Check the fat, sugar, and sodium content and make sure they are aligned with your dietary goals.
Your Wishy-Washy Goals Are Letting You Down
Increasingly popular advice to "fill up at least half your cart with fruits and veggies first" can backfire.
“There is this natural tendency that when we start to satisfy one goal, we shift to another,” says Gavan Fitzsimons, a Duke University professor who specializes in marketing psychology at the subconscious level. This tendency is particularly strong when we have abstract goals, such as “shop healthy.”
“In such cases, when shoppers look into their cart and see fresh produce,” says Fitzsimons, “they convince themselves that they achieved their goal to make healthy choices and balance it with an opposite goal that nearly everyone has—even if only at a subconscious level—which is to indulge.” This might help explain why people crack and buy candy in the check-out line after an otherwise healthy trip to the store, and why savvy marketers place the candy there to begin with.
So how do health-conscious shoppers escape that subconscious desire to indulge whenever they see a cart full of fruit and veggies? “Make your goals extremely concrete, as in I am going to make ten healthy choices and only indulge by purchasing one unhealthy option,” explains Fitzsimons. “When people make progress toward very specific goals, rather than shift to an opposite goal, we actually tend to accelerate toward our initial goal, in this case, putting healthy foods in the cart.”
Your Shopping Chart Is a Reflection of Your Own Happiness
You’ve probably heard the expression, “Don’t go shopping when you’re hungry,” but, according to Fitzsimons, it is equally important not to go shopping when you are either very happy or very sad. “The closer our mood is toward an extreme—regardless of whether that extreme is happy, sad, or any other range of emotions for that matter—the more likely we are to deviate from our plan of shopping healthy and indulge in temptations instead,” explains Fitzsimons. Generally, we crave sweet and savory foods and are drawn to bright and stimulating packaging when emotionally aroused.
The best way to shop, it would seem, is in a totally neutral mood, but don’t bet on that happening too often. As Fitzsimons puts it, “Very rarely are people cool, calm, and collected when they enter the grocery store, and even if they are, the environment of many stores is rigged to put shoppers in a happy mood.” (A screaming two-year-old, however, is just as effective at rousing the extreme emotions that lead to unhealthy purchases.) To fight the strong effect of mood on purchasing behavior, Fitzsimons’ advice is to “pre-commit to a list, and if that isn’t enough, set rules about what aisles or sections of the store you simply won’t visit.” Regardless of your emotional state, if you don’t set foot in the bakery, you can’t buy the 500-calorie muffin for a quick pick-me-up.
Hearts of Palm Salad with Lemon Chicken
IngredientsMakes 4 servings
Chicken
20-24 ounces boneless, skinless chicken breast
¼ cup fresh squeezed lemon juice
¼ cup fresh chopped cilantro
1 tablespoon olive oil
1 teaspoon salt
½ teaspoon pepper
Salad
10 ounces spring mix
2/3 cup chopped hearts of palm
2/3 cup cherry or grape tomatoes, cut in half
½ cup chopped English or Persian cucumber
1/3 cup chopped yellow bell pepper
¼ cup chopped dried cranberry
3 tablespoon chopped toasted pecans
2 tablespoon cilantro, finely chopped
2 tablespoons olive oil
2 tablespoon balsamic or white balsamic vinegar
sprinkle sea salt
sprinkle freshly cracked pepper
PreparationChicken
1. Place the chicken breast on a large cutting board and cover with plastic wrap. Use a meat mallet to pound out the chicken breast to about ¼ inch thick.
2. In a 9×11 baking dish, whisk together the lemon juice, cilantro, olive oil, salt and pepper. Place the chicken in the baking dish and massage the breasts with the mixture. Cover and let marinate 20 minutes to 24 hours.
3. Heat grill to medium high. Grill for 5-6 minutes per side, until the chicken is no longer pink and the juices run clear.
4. Let rest covered for 5-10 minutes before slicing.
Salad
1. In a large bowl, whisk together the olive oil salt and pepper.
2. Add all of the ingredients, except the spring mix, to the bowl and toss until well combined. Let marinate for 10 minutes.
3. Place the spring mix on a large platter, or divide onto plates. Pour the marinated vegetable mixture evenly over the spring mix. Serve the grilled lemon chicken on the side.
Chicken
20-24 ounces boneless, skinless chicken breast
¼ cup fresh squeezed lemon juice
¼ cup fresh chopped cilantro
1 tablespoon olive oil
1 teaspoon salt
½ teaspoon pepper
Salad
10 ounces spring mix
2/3 cup chopped hearts of palm
2/3 cup cherry or grape tomatoes, cut in half
½ cup chopped English or Persian cucumber
1/3 cup chopped yellow bell pepper
¼ cup chopped dried cranberry
3 tablespoon chopped toasted pecans
2 tablespoon cilantro, finely chopped
2 tablespoons olive oil
2 tablespoon balsamic or white balsamic vinegar
sprinkle sea salt
sprinkle freshly cracked pepper
PreparationChicken
1. Place the chicken breast on a large cutting board and cover with plastic wrap. Use a meat mallet to pound out the chicken breast to about ¼ inch thick.
2. In a 9×11 baking dish, whisk together the lemon juice, cilantro, olive oil, salt and pepper. Place the chicken in the baking dish and massage the breasts with the mixture. Cover and let marinate 20 minutes to 24 hours.
3. Heat grill to medium high. Grill for 5-6 minutes per side, until the chicken is no longer pink and the juices run clear.
4. Let rest covered for 5-10 minutes before slicing.
Salad
1. In a large bowl, whisk together the olive oil salt and pepper.
2. Add all of the ingredients, except the spring mix, to the bowl and toss until well combined. Let marinate for 10 minutes.
3. Place the spring mix on a large platter, or divide onto plates. Pour the marinated vegetable mixture evenly over the spring mix. Serve the grilled lemon chicken on the side.
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Chances are you are not drinking enough
Water is important. A good choice is Penta http://pentawater.com/
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Sakani D'Angeles© 2016. All rights reserved.
Sakani D'Angeles© 2016. All rights reserved.
