Whole: Rethinking the Science of Nutrition

Whole: Rethinking the Science of Nutrition

New York Times Bestseller

What happens when you eat an apple? The answer is vastly more complex than you imagine.

Every apple contains thousands of antioxidants whose names, beyond a few like vitamin C, are unfamiliar to us, and each of these powerful chemicals has the potential to play an important role in supporting our health. They impact thousands upon thousands of metabolic reactions inside the human body. But calculating the specific influence of each of these chemicals isn

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Awesome Tips To Help You Get In Shape

Maintaining a physically fit body is an important lifelong goal. It covers a wide range of possibilities and workout methods; some are not suitable for certain people while others are absolutely ideal. It’s an individual and personal struggle for each person alive. Here are a few ideas you can use to get started on your fitness plan.

For those who are new to fitness, a few sessions assisted by a personal trainer could help get you started. The trainer will tell you how to reach your goals and you will be able to focus on areas you need help in. If you haven’t been to a gym in a while, it can be daunting. Having a professional trainer on hand to show you around the equipment and routines will increase your confidence. You will have a great start and a plan that you’re comfortable with.

Put together a workout routine that you enjoy enough to stick to. It’s important to choose exercises that you like, so that you will actually get excited about the opportunity to work out.

Try toning your arms by doing some push ups, this works the triceps very well. Instead of doing normal push-ups, turn your hands at a 45 degree angle. When you do pushups this way, you’ll have the triceps targeted and strengthened more effectively.

Reduce injury while walking properly. Try walking upright while your shoulders are drawn back. Your elbows should be at a 90 degree angle. Your extended arm should usually be the one opposite to the foot that is forward. Your heel should make the first contact with the ground when you step; the rest of your foot should follow in a smooth roll.

For someone who demands significant, sustainable results, a personal trainer is well worth the investment. Both you and your personal trainer will make sure that you will get into shape. Your personal trainer can help a lot, but you might not need one.

Treadmills, whether at home or in the gym, are convenient, but a run outside is a better exercise. Running on the ground or road is better for you than opting for a treadmill.

When lifting weights it is not always true that the more weight the stronger you will be. Light weights for longer time periods can do this as well. Muscle mass isn’t about lifting the most, but enduring the longest without loss of strength. Some of the best workout warriors exercise this way.

Make some time each day to get some exercise. Make simple adjustments to your routine such as taking the stairs instead of the elevator at work.

Try flexing your glutes when you raise weights above your body. This will firm up your rear while also ensuring that you are keeping good form. More specifically, the positioning effect helps increase the stability offered by your spine.

The benefits of fitness reach far beyond the physical benefits. One added advantage to a fitness routine is the improvement of your emotional health. Workouts release feel-good hormones known as endorphins, which can lead to euphoric feelings. Furthermore, exercising helps you feel better about yourself and gain a heightened sense of confidence. You are technically a few workouts shy of happiness.

A great fitness tip to help you build up your calf muscles, is to start doing donkey calf raises. These exercises effectively build your calf muscles. When doing this, you should have weight on your back so that you can push up with your calf muscles.

Implement barbell squats into your workout routine to further develop your muscles. Squats are effective not only at toning all of your lower body but also at increasing overall muscle mass.

Continually drink water. You produce heat through muscle fibers causing friction with one another, along with dehydration. Your body responds with a cooling system that includes sweating, which may dehydrate you a little bit.

So that you can be truly fit, make sure your abs get sufficient exercise. A good rule of thumb is to try working them out at least twice a week. Be sure you allow adequate time for these muscles to rest between workouts.

It is important to change your exercise regime and add variety. You need to do this for several reasons. First of all, you are likely to grow bored of doing the same exact workouts on a continual basis. If your body adjusts to certain types of exercise over time, you will not get the results you want until you change your exercise routine. Keep things interesting by throwing in new exercises for the routine.

Doing sit-ups correctly will prevent injury to your lower back. Using a Swiss ball is also a great way to strengthen your ab muscles. Bracing your feet under something like a chair can place strain on your back and should be avoided.

If you play tennis, try training your eyes for faster focus. Moving closer toward the net than normal allows you to train your eyes so that they react faster against your opponent. This helps to improve reaction times.

As stated above, these tips should help you take significant steps along the path to being as fit as you want to be. You could even use these tips to get more fit than you thought possible. Good health takes time, so by putting these tips into good use on a regular basis, you will eventually experience results.

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Vicki Gunvalson talks Brooks Ayers' cancer treatment: Ends chemo, starts juicing

Vicki Gunvalson talks Brooks Ayers' cancer treatment: Ends chemo, starts juicing
Fans of “The Real Housewives of Orange County” know Vicki Gunvalson and Brooks Ayers are no longer a couple, but it appears the two stars are keeping in touch while the latest episodes of the Bravo reality show are playing out. Vicki Gunvalson …
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A New Look at Juicing
According to IBIS World, the juicing/smoothie industry had market size of 2 billion with an average of 2.9 percent growth over the last five years. At present there are at least 8 key "raw juice" brands active in the marketplace — Suja, Blueprint and …
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Juicing – is it really worth the squeeze?
This content is brought to you by Fedhealth Medical Aid, the scheme that offers unique benefits and a complete range of options to meet a variety of needs. Let me confess a conflict of interests here: I'm hopelessly biased in favour of freshly squeezed …
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All About Muscle Building And Finding Your Niche

Are you prepared to take your muscle building seriously? All you may need is right information and advice to help you get started. The following advice will provide you with muscle building advice you can use right away. Get the muscles you have always wanted when you check out these tips.

It is important to incorporate a sufficient amount of vegetables into your diet. Vegetables are sometimes lost in the push for complex carbs and high quality protein to fuel muscle building. There are many vitamins and nutrients you can only find in vegetables, meaning you won’t get them in pasta or meat. Veggies are also good sources of fiber. The more fiber you eat, the more benefit you will get from the protein in your diet.

A lot of people try to workout too quickly. It is always better to perform exercises slowly and focus on proper technique. This gives far better results than just trying to pump out reps as fast as possible. Just make certain to take your time, while making sure the exercise is being done correctly.

Before you start trying to build muscle, determine which exercises are most likely to yield the desired results. There are many different exercises that work on varied parts of muscle building, including toning and conditioning. Choose a number of different exercises so you can build all the muscles that you want to build–your leg muscles, arm muscles and chest muscles, for example. Learn techniques for building each group of muscles.

Protein is the foundation of any muscle building diet. Protein is an essential building block and is the main component of muscles. If you don’t get enough of it, your body is going to have a hard time developing muscle mass. Make sure that two or more of your larger meals, as well as a couple of your daily snacks, contain protein.

Rewards for setting and achieving short-term goals are a great way to maintain your focus and motivation. Building muscles is a long-term commitment, so it’s important for you to keep yourself motivated. The rewards that you set for attaining your short-term goals can be used to assist in the success of your long-term goals. For example, you can obtain a massage; they improve blood flow, and will help you recover on your days off.

Limit your workouts to no more than 60 minutes. Once passing the 60 minute mark, the body starts making more cortisol, which is the stress hormone. Cortisol blocks testosterone, which can ruin your muscle gaining efforts. For best results, keep your workouts under sixty minutes so that you don’t produce excessive amounts of cortisol.

When you are done with a workout, stretching is very important, so that your muscles can repair themselves and rebuild. Holding stretches for thirty seconds will be sufficient for younger exercisers under the age of forty. If you are a little older, try to keep your stretch for about a minute total. Post-workout stretching improves the effectiveness of muscle-building exercises and reduces the risk of injury.

Muscle building does not mean that you need to get completely ripped. Many routines will tone your muscles without bulking up. Extreme muscle gain might require you to ingest a few supplements to achieve the desired results.

Make sure you’re getting enough calories. There are many online calculators that will help you estimate the number of calories you need to eat each day to gain the desired amount of muscle. Use an online calculator, and adjust your intake accordingly with protein and other nutrients.

Work your muscles to exhaustion to get the best results from your exercises. Leave nothing on the table. For each set you do, you should really push yourself until you are physically unable to do one more push up or lift your weights one more time. You can shorten your sets when you start to get tired, but do not stop until you have no energy left to continue.

If you want to add bulk, it is important to do bench presses, squats and dead lifts. Adding these to your routine will help you reach your goals quickly. It is always possible to include new and different movements in your regimen, though you ought to consider these three to be staples.

When attempting to increase your muscle mass, it’s an excellent idea to consume foods that are rich in protein before a workout and immediately afterwards. A good measure is to take in 15 grams a half hour before you train and 15 grams after you are done. You can also get that amount of protein from a couple tall glasses of milk.

Try using the technique of pre-exhaustion to prevent certain muscles from setting limits for you during a particular exercise. For example, your biceps might be fatigued before your lats on rows. Try performing exercises that allow you to isolate certain muscles in order to avoid having to use the muscles that are keeping you from completing your reps. If you do so, this will make your lats very tired, and our biceps will work right.

Some moves should not be done with excess weight, so be careful which ones you choose to do with heavy loads. Avoid using excessive weight when performing dips, squats or anything that puts strain on your neck muscles. Keep heavier loads for bigger exercises like rows, presses, squats and deadlifts.

If you want to get serious about building muscle, you need the right advice and solid information you can use. Apply the information here to become successful in your daily muscle building efforts. The keys are persistence and focus.

Advice For Maintaining A Lifestyle With Proper Workout Routines

Being conscious of your overall level of fitness and health is important if you want to treat yourself to a long, healthy life. A fit body is a well-balanced body; anyone who gets fit and then maintains their fitness will enjoy a healthier life less troubled by illness. For simple advice on how to get into shape and improve your overall health, read this piece.

Many people spend time at the gym lifting weights and working on the machines in an attempt to get toned muscles. Instead, you can practice six simple exercises in order to build muscle and burn fat.

One smart way to get fitter is to get into the programs that offer toning, firming and flexibility. Search for classes in your region.

Don’t lift weights for more than an hour at a time. Plus, your muscles get too much wear and tear after an hour of working out. So keep those weight workouts less than 60 minutes.

When working out using weights, start by using smaller machines first. Your smaller muscles will get tired before your larger ones, and it also makes a lot of sense to use small dumbbells before using big ones. When you move up to the bigger muscles, your smaller and more delicate muscles will have a breather.

Keep a fitness diary that records your daily activities. This includes every exercise, what you eat, and even what you drink. Even document how beautiful the day is. Doing so makes it easier to remember your highs and lows. If you slack off on your workout for a couple days, record the reason for this lapse.

A strong core is vital for well-rounded fitness. A strong, stable core will help with each and every exercise you do. Doing sit-ups is an easy and cheap way to build your core. Sit-ups require no special equipment and you can do some reps virtually anywhere, which means you can squeeze in a few sets throughout your day. They also help by improving how well you can move. This forces your abdominal muscles to work much harder for longer periods of time.

You can build stronger legs by doing wall sits. Find a place that is large enough for your body. Position yourself approximately eighteen inches away from the wall, and look in the opposite direction. While bending the knees, lean yourself backwards until you can feel your whole back touching the wall. Lower yourself, bending your knees until you come to a sitting position with your thighs and calves at a 90 degree angle. You should keep this position as long as possible.

You can get stronger faster by doing the same amount of exercising in ten percent less time. This will cause your muscles to work harder and will, at the same time, improve your endurance. For instance, if your full body workout normally takes 30 minutes, aim to finish in 27 minutes instead.

When using shared resources at a fitness center, clean your equipment before working out. Other users of the equipment may have left bacteria and, at least, sweat. You are hitting the gym to improve your health, not to end up sick in bed.

You should work on hand and eye coordination for volleyball. The best way to achieve this, believe it or not, is by playing foosball. You need keen hand-eye coordination to beat an opponent in foosball. These are handy for Foosball as well as volleyball, and they can be improved on with a lot of practice.

Before using any bench to workout, give it a test. Press a finger into the bench’s seat to figure out what its padding is made out of. If you can feel the metal or wood underneath the bench, then you should try and find another seat.

Do some dips for maximum fitness help. You workout your shoulders, triceps, and chest when you do dips. There are a lot of ways this is possible. Try positioning two benches near each other so that you can do dips in between them. You may also want to include weights when doing your dips.

Get the family involved in a fitness program. Choose activities that everyone can engage in. Log everyone’s daily activities to see what everyone is accomplishing. This will get everyone moving and burning calories.

Add exercises into your cleaning routine. If you are on the ground cleaning a spill or stain, try a few lunge repetitions. You could even do push-ups. Fit small spurts of physical activity into your daily life and you will be in shape in no time.

Ask a friend to join you on your run. Try to recruit a friend who is in good shape. Not only is a fitter companion able to keep up with you easily, he or she can be a constant inspiration representing the possibilities you can achieve. Exercising with someone who can outperform you will encourage you to go faster and try harder. That sense of friendly rivalry that develops will spur you both on to greater achievement then exercising alone.

As you can now see, everyone knows how important fitness is, but some think it too hard to achieve. It really isn’t that hard. Small things like increasing your water consumption and adding in a bit of daily exercise can have big results. Use the tips you just read and commit to a fitness program and you will see a difference.

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Why This Depression Tattoo Is Going Viral By Emily Orofino
Living with depression is a daily struggle. Some days, washing your hair feels like a task of Sisyphean proportions. On the rare evenings you can push yourself to go out with friends, you find that you've mastered fake normalcy, and no one can tell …
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Want to save the planet but don't know where to begin? Try starting with your bathroom counter and seeking out indie natural beauty brand products that won't harm you or the environment! Though diving into the world of natural beauty might seem …
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These High Schoolers Covered Up Mirrors to Show Beauty Isn't on the Outside
"Your beauty should not come from outward adornment such as elaborate hairstyles and the wearing of jewelry or fine clothes," the biggest verse reads. "Rather, it should be that of your inner self, the unfading beauty of a gentle and quiet spirit …
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Nutrition Doesn’t Have To Be Complicated

People often think of nutrition as boring. The fact is that eating well doesn’t need to be a miserable experience. Nutrition can be an exciting and fulfilling part of your life. The following advice has been put together to help you turn your nutritional efforts into something exciting.

White flour items can easily be substituted with whole-grain or whole-meal products. The difference between whole wheat and normal grains is that whole wheat have a higher fiber and protein content. Whole grain bread or pasta will help control your cholesterol as well as make you feel full. Scan the ingredients listed on the label and make sure that “whole-grain” is listed prominently.

Organic foods offer a perfect way to increase nutrition. Mounting scientific evidence shows that organic foods are higher in nutrients, and lower in nitrates. You can get more organic blocks from eating healthier, just like you’re supposed to eat. All it takes is one taste for you to understand.

A diet that incorporates proper nutrition will include 8 ounces of lean meat each day. This will help to fulfill your daily iron and protein requirements. Lean meat options include bison, venison, and fish.

Keep an eye on your daily food consumption. Overeating can cause excessive weight gain along with unnecessary fat. This can be detrimental to your health as well as reducing your body’s ability to process nutrients.

Do you want to reduce the amount of red meat you consume? Try using it like a condiment. One way to make use of it is to enhance the texture and taste of foods from other food groups, including vegetables and grains. The Chinese and Mediterranean cultures do this and they have lower chances of experiencing heart-related diseases.

Add more salmon to your diet. Salmon contains a large amount of niacin and omega-3’s. Omega-3’s have been shown to reduce the risk of many diseases including cancer, heart disease, and even depression, while niacin could help prevent Alzheimer’s disease. Eat wild salmon instead of farmed salmon to avoid exposing your body to chemicals.

Puree some pears, berries or peaches for a quick and delicious healthy snack. This tastes great with pretzels or spread on pita chips. Try incorporating different kinds of fruits in your diet so it does not become mundane.

A good way to instill a healthy attitude about food is to put less emphasis on desserts. Limit desserts to special occassions, or at least no more than once or twice a week.

Try out lots of different nutritious recipes. There are many easy recipes out there. You can even make protein bars with some healthy ingredients you may already have around the house. Oatmeal pancakes are also good for you and simple to make.

Try to eat a larger proportion of baked foods than fried foods. Baked goods have fewer calories, less oil and are lighter in carbohydrates than fried goods. Eating healthy baked foods regularly will also give you more energy.

A lot of nutritionists recommend fish in place of pork, beef or poultry. Containing lots of Omega-3, fish has been shown to be good for your heart and circulatory system. Because of the many species, cuts and recipes available, it is easy to find a fish dish to suit any palate.

Keep away from snacks that contain saturated fats in high amounts. This includes foods made from animal products as well as ones containing vegetable oil. This frequently includes oils that can even have higher levels of saturated fat in comparison to animal products. Saturated fats can raise the fat levels in your body. Even in a food that is labeled a containing no cholesterol, saturated fats can increase your cholesterol.

If you are pregnant, a good tip is to get the right amount of vitamin B-12 in your diet. Vitamin B12 is key when it comes to decreasing the risk that birth defects will occur. Most people get enough B12, but women who go on a lot of diets should ensure themselves that they are getting enough.

Nutrition is an significant factor in your emotional and physical health. When your body lacks certain vitamins, this can make you feel lethargic or depressed. Maintaining a healthy lifestyle is the best way to prevent physical deterioration and disease.

Should you have a bad food day, don’t stress. If you begin to beat up on yourself, you have a greater chance of falling back into your bad eating habits. Just consider it to be a cheat day and start all over the next morning. Getting down on yourself is not helpful at all.

You may want to increase the amount of Mediterranean foods in your diet. Studies show that these diets are great for lowering heart disease, along with boosting lifespan. Take white wheat out of your diet and substitute pita and wholegrain bread for sandwiches. Incorporate a regular supply of seeds and nuts into your diet. Replace butter with olive oil, and gorge on vegetables. Try to eat more fish instead of red meat.

Keeping a food journal can help you meet your nutrition goals. One alternative to a written journal is to find an online diary to use for tracking what you eat. If you keep this record for a while, you can adjust your diet when necessary to improve your nutritional level.

As you can see, eating a balanced, nutritious diet is easy and fun. There is a lot of room for creativity in the world of food, so it is a wonderful way to enhance your quality of life without limiting yourself. These tips are only the beginning to a new, healthier you!

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Losing Weight: Anyone Can Do It – Even You!

Weight loss programs come in many flavors, and articles on weight loss are just as prolific. When it comes down to it, though, you have to find something that works for you. There is not one method that works for everyone. That is why you must first decide which option is right for you.

Work on getting a weight loss partner. Most things are easier to accomplish when you have a partner to help motivate you. Whether you are working together or competing, it makes losing weight more fun.

Do not stock tempting food around the house. If you don’t buy a box of cookies, they won’t tempt you. Rather, keep your home stocked with grab-and-go healthy alternatives. Cut up fresh fruits and veggies and keep them in the fridge, or have healthy crackers in your cupboard.

If the primary goal of your exercise regimen is to lose fat, it’s important that you focus on cardio. Cardio workouts get your heart rate up, and burn fat more efficiently than resistance exercises would. Try any exercise that makes you sweat and gets your heart pumping to lose weight.

If you enjoy potato chips, make the switch to healthier baked versions to cut calories and fat. These chips have a much lower caloric content and fat content. For many people, they taste exactly the same.

A good weight loss method is to slow down your eating. Eating slowly will enable you to know when you are getting full. There is a time lag between the time that your stomach is full before your mind recognizes it. Put the fork down between every bite and enjoy the food. That way, you are not eating extra calories that will make you feel stuffed and derail your weight loss plans.

To help yourself lose weight, stop late night food binges. Late-night eating causes significant weight gain in people because the body does not metabolize food well while it is at rest. Ditching those late night dinners and snacks is a great way to limit the calories that cost you the most.

Some diets today promote not eating any carbohydrates. From a standpoint that’s in the nutritional arena, this idea isn’t too good. Everyone needs carbs for their health, particularly athletes. If you engage in sports, you need carbs as a source of long-term energy, so do not reduce its intake if are active all the time.

Pay attention to what you drink when you are trying to lose weight. With the exception of water, most drinks contain calories. Calories, whether from soda, beer, juice or other drinks, all add up during the course of the day. Make sure you count the calories you drink to stay on track when counting calories.

Don’t allow the food you eat to be your primary source of joy. There are those who love to cook and therefore also tend to eat a great deal. There’s nothing wrong with that. Food is quite tasty. It is important that you like other things as well. Start up a new, active hobby.

Pay attention to what you are eating when you have a goal to lose weight. The keys to losing weight successfully and living a healthy life are to eat healthily and exercise frequently. A key point to remember is you need to work off more calories than you consume each day.

If you are able to hire a dietitian, even if only for a one time consultation, you can gain valuable insight into how to maintain steady weight loss through a healthy lifestyle. The dietitian will work with you to ensure you are eating healthy foods. The most effective way to shed those pounds is to eat healthier foods.

If you are trying to lose weight, it’s a good idea to purchase clothes at discount and thrift stores. You don’t want to purchase expensive clothes that won’t fit you for very long.

Eating well while traveling is tough. When you are on the road, bring your own snacks and meals and avoid the roadside stops. Fill up a cooler with healthy and nutritious foods, such as vegetables, fruits, sandwiches made with lean meats and yogurt. Not only are these foods easy to pack, they are easy to eat while driving. Don’t forget the water, it will help you stay hydrated as you drive.

Not all low-calorie or reduced fat processed items are good for your diet. These products are often smaller sized, more expensive versions of the same product in a larger container, and are often full of “empty” calories.

Spicy foods are great for spicing up a boring diet, and they can also increase your metabolism. Spicy foods that are low in fat and high in protein, such as chili with beans, can make weight loss enjoyable. You can skip the preservatives of canned beans by rehydrating and cooking your own.

Do not give up your weight loss efforts. Even if there isn’t a huge change at first, be patient. If you stick with it, you’ll get those pounds off. If those pounds are problematic, you may have to soup up your workout.

Now you should be aware of what is possible to achieve. Pick the method you think will work for you, and then learn more about it. If you believe you can stick to the food plan and exercise program the diet recommends, then give it a go. Trying is the only sure way to find out if a plan is right for you.

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