Diet Plans, How to Lose Weight and Keep It Off

E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of websites looking for the material you want.

My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

My second e-book is available in the same stores. And on smashwords.com. If you use the Smashwords' promotional code You can get my second book for $1.99 (TL96R). Just type in the search line “getting to a healthy weight”.

Sunday, November 12, 2017

How Often Should I Eat To Lose Weight?

The Starvation Mode Myth May Cause You to Eat Too Often

By Malia Frey

Breakfast with pancakes and hot chocolate — Anjelika Gretskaia/ Getty Images

If you read headlines about weight loss, you've probably noticed that many popular diets include periods of fasting. But others encourage you to eat all the time to avoid "starvation mode." This leaves many dieters wondering 'how often should I eat to lose weight?'

If you feel like you're not eating and not losing weight, it's best to avoid the headlines and turn to experts. Dr. Joel Fuhrman is the author of Eat to Live and The End of Dieting.

His beliefs about how often you should eat to lose weight are consistent with what researchers and scientists have known about metabolism for years. And what most dieters get wrong.

How Often Should You Eat? The Starvation Mode Myth

If you eat frequently to avoid starvation mode, you might not like the news you're about to read. Many dieters misunderstand the concept of eating frequency, and it may cause your weight loss plan to fail.

When dieters talk about starvation mode, they are usually referring to the effect that infrequent eating can have on your metabolism. The commonly held belief is that if you don't eat every three hours or if you skip a meal, like breakfast, your metabolism immediately slows to preserve energy and prepare for starvation. As a result, weight loss grinds to a halt and weight gain can occur.

Some science-savvy dieters might also confuse starvation mode with what researchers call "adaptive thermogenesis." Scientific studies have confirmed that people who have successfully lost weight have a slower metabolism than their same-weight counterparts who have never dieted.

These people often (reasonably) complain that they are gaining weight but eating less.

Researchers believe that the slower metabolism is an adaptation to eating fewer calories over an extended period of time. Adaptive thermogenesis makes it harder for people who have lost weight to maintain a healthy weight.

So why is the distinction between starvation mode and adaptive thermogenesis so important? Because even though the concept of adaptive thermogenesis has been validated in clinical studies, researchers don't necessarily blame infrequent eating or skipped meals (starvation mode) for the slower metabolism. So dieters shouldn't necessarily use the evidence-based concept of adaptive thermogenesis to justify eating more often.

Can You Gain Weight Without Eating?

So can you gain weight without eating all the time? Dr. Fuhrman explains that eating less can have an effect on your metabolism, but not in the way that we think. In fact, he thinks that the idea of starvation mode is "ridiculous."

"Caloric restriction can have an effect on metabolic rate but on the rate at which you lose weight, not on whether or not you lose weight," he says. Fuhrman says emphatically that dieters will not gain weight by restricting calories. "If starvation mode was a real thing," he says, "then anorexics would be fat."

In short, Fuhrman says that dieters should never try to eat more to avoid starvation mode. Snacking frequently or increasing the number of meals you eat during the day doesn't work if you want to lose weight.

"When people increase the number of eating occasions during the day, they increase body weight."

How Often Should I Eat to Lose Weight?

So what really matters if you want to lose weight? Fuhrman believes that the quality of your diet—not eating frequency—makes the difference. In The End of Dieting he offers a scientific explanation for why we want to eat all the time.

He explains that what feels like hunger is often just our body's natural response to withdrawal from junk food. "People get uncomfortable, that's all it is." He says that weight loss happens when we increase the amount of healthy food we consume, not the frequency of eating episodes.

So should you worry about starvation mode? Nope. Starvation mode doesn't make you fat. Eating less does have an impact on your metabolism, but that is a natural and expected part of the weight loss process and it shouldn't derail your attempts to eat a healthy, calorie-restricted diet. If you eat too often to avoid starvation mode, your weight loss plan is headed for trouble.

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. Read some of my other blog posts.

gettingtoahealthyweight.blog

E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of websites looking for the material you want.

My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

Saturday, November 11, 2017

What Is The Mediterranean diet?

The Mediterranean diet is based on the traditional foods eaten by people living in the Mediterranean region, especially Greece. It's loaded with healthy foods and research findings suggest following this diet may help reduce some of the risk factors for heart disease.

According to the Oldways Preservation & Exchange Trust, the Mediterranean diet was introduced in 1993 by Oldways, Harvard School of Public Health and the World Health Organization.

The diet includes:

Olives and olive oil
Whole grains, mostly in bread and cereal rather than pasta
Very little red meat
Fish and seafood
Some cheese, but less milk
Lots of vegetables and fruit
Plenty of legumes and nuts
A little red wine

The Mediterranean diet is high in fiber and antioxidants from vegetables, legumes and nuts, far greater than the typical Western diet, and low in saturated fat. Very little red meat is eaten in this region, and milk consumption is limited as well, except for some cheese and yogurt.

Oldways designed a Mediterranean Diet Food Pyramid to help you see which foods are best.

The base of the pyramid is made up of foods like whole grain bread, cereals, pasta, potatoes and rice. Fruits, legumes, nuts, and vegetables make up another large share of your daily diet, along with smaller amounts of cheese, yogurt, and olive oil. Poultry, fish, and eggs are eaten weekly, and red meats are eaten about once per month.

Oldways also suggests you drink six glasses of water every day, along with moderate consumption of red wine for some people. The Mediterranean Pyramid even allows for one sweet treat every week.

How to Follow the Mediterranean Diet

Replace the fat you use now with olive oil. You probably don't want to add more calories to you diet so use olive oil in place of butter, margarine and other salad dressing oils.

Olive oil is good for cooking too.

Eat lots of vegetables. This idea just can't be stressed enough. Every healthy diet includes lots of vegetables. Many people in the Mediterranean eat a pound of vegetables every day. Green and colorful vegetables are low in calories and high in antioxidants. Prepare Greek vegetarian dishes several times each week.

Enjoy a little starch. Choose whole grains more often because they're higher in fiber. Potatoes and polenta, which is made from cornmeal, are also commonly used as starches in the Mediterranean.

Eat poultry and fish. Fish contains omega-3 fatty acids that are good for your heart and your brain. Plus, fish is low in total fat and calories. Poultry and eggs are also acceptable protein sources. Bake or broil your fish or chicken, don't deep fry it. Breaded and deep fried foods don't fit this diet at all.

Limit red meat consumption. Red meat has a lot of saturated fat that's not good for your heart, so there isn't much room for steaks and hamburgers in this diet (only about one meal per month).

Instead of a greasy burger from a burger joint, make a ground turkey burger on a whole grain bun instead. Add lettuce, a slice of avocado and tomato, and you won't miss the red meat.

Discover legumes and nuts. Legumes have lots of fiber, protein, and nutrients and can be used in the main dish. Choose fava beans and other dry beans. Nuts such as almonds, walnuts, and cashews make a delicious and healthy snack.

Enjoy fresh fruits as dessert. Avoid sugary pastries, cakes, and cookies. Fruit is lower in calories and high in fiber and nutrients.

Yogurt and cheese are sources of calcium. Choose some low-fat yogurt and cheese every day. You could make a yogurt dressing or try a healthy salad with tomatoes and feta cheese. Keep it light.

Drink water and wine. The Mediterranean Pyramid includes six glasses of water every day and a glass or two of red wine. Water is good for everybody, but don't drink red wine if you're pregnant, underage or if drinking alcohol puts you or others at risk.

Switching from a typical western diet to a Mediterranean diet seems difficult if you're not used to olive oil, fish and some of the vegetables and seasonings often associated with this region. But it's quite delicious. After a couple months on this diet you will feel healthier and have more energy. You may over-eat at first but after the first week, you'll notice that you won't be eating as much. Stick to this diet and don't cheat, you'll become a healthier person with more energy and considerable happier.

You'll have to follow the same simple rules to lose weight. Eat several small meals, one about every three hours. Don't drink calories, except for that glass of red wine. And don't eat anything the last 4 hours before bed.

You can tweet me with questions at #ray0369

I write several blogs and e-books, check out some of my other sites.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

Wednesday, November 8, 2017

Clean Eating

Some of us don't even know what that means, to sum it up: Clean eating means choosing real food. We know what healthy food looks like (or at least have some idea), so why is it challenging to eat healthy on a regular basis? Between a busy career, school, a significant other and kids—life happens, and suddenly our good intention to be healthier falls to the wayside. "Eating clean" is not a diet. Most of us don't have to diet to lose our body fat and actually dieting doesn't usually help lose fat.
Eating clean means to buy food as close to the natural state as possible. Buy your meat fresh from a butcher and not packaged or frozen. When you buy fish, buy fresh seafood. Buying produce the same way, don't buy produce that's packaged. The natural state of food is the way it comes right off the tree or plant or the way fish comes straight from the boat. The idea is the more human do to your food the less nutrition it will have and in general, the more you pay.

Deep down we still want to develop sustainable, clean eating habits because we know our diet, or the culmination of foods we consistently choose over time, impacts the duration and quality of our life. The leading causes of death—heart disease, cancer and stroke—in the U.S. are nutritionally related, and the rest of the developed world is not lagging far behind. Our health, weight, energy level, mood and even sleep are influenced by diet.

When it comes to food, nutrition and which diet really works best, there’s not much that all of us agree on. And with good reason! Nutrition is not one-size-fits-all, largely because our bodies all function a little bit differently. While a lower-carbohydrate diet may work exceptionally well for one individual trying to lose weight, it may not work for the next. On the other end of the spectrum, carb-loading may help one athlete more than others.

But when it comes to achieving good health, and yes, even weight loss, there’s one common ingredient among all diets that have stood the test of time (such as lower-carbohydrate, vegetarian, vegan, Mediterranean and the newer Paleo diets). They all borrow on some or all of these clean eating strategies:

Eat minimally processed foods, or foods made from minimally processed ingredients.
Eat mostly plants and plant-based foods.
Eat animals and animal products that eat mostly plants.

No standard definition for “healthy” food actually exists, just like there’s no cookie-cutter definition for what it means to be healthy, but it shouldn’t stop us from defining what that means to us. “Real food” has no official definition but embodies what a general healthy eating pattern could look like without using airy terms like “balanced,” “honest” and “genuine” to describe it (because who really knows what they mean?).

Real food is simple.

It hasn’t gone through a ton of processing to get from the ground to your plate. Here’s what that looks like: fruits, vegetables, meats, dairy, seafood, nuts, seeds, whole grains and beans are all real food. Natural sweeteners, coffee, chocolate and wine count, too—just enjoy them in moderation!

Real food is not processed food.

Another way to think of it is this: Real food is not processed food. According to Dr. Robert Lustig, MD, founder of the Institute for Responsible Nutrition, processed food meets these seven criteria:

Remember some of the simplest foods are processed like Peanut Butter.

mass-produced
consistent batch to batch
consistent country to country
specialized ingredients from specialized companies
nearly all macronutrients are pre frozen (which means that the fiber is usually removed)
emulsified (fat and water don’t separate)
long shelf or freezer life

At this point, you’re probably thinking, “Wait a minute, processed foods don’t sound so bad!” True; processed foods can be one of the safest foods on the planet in terms of germs, and that’s great for the short-term. Eating processed foods now and then won’t kill you, but you should really focus on eating mostly real foods if you’re concerned about your long-term health.

Eat “healthier” without thinking about it. It’s useful to think of food as nutrients (macro- and micronutrients) so we can better understand our body. When it comes to healthy eating, it’s more useful to think of food simply as food. Choosing “real” foods lets you eat healthier from a nutrient perspective without thinking too much about nutrients.

Get the most nutrients out of the foods you’re eating. Processing foods usually removes or destroys valuable nutrients. The two exceptions are fortified foods (think: orange juice with added vitamin D) and preserved foods (think: canned and frozen). Choosing mostly real foods helps you maximize the nutrients you get from the foods you eat.

Live a longer, healthier life. “You are what you eat” is a simple mantra capturing the impact that diet quality has on your quality of life. Eating mostly real foods will decrease your chances of getting a debilitating chronic disease like heart disease, stroke, diabetes or cancer. After all, the goal of being physically healthy is to live a long life whilst avoiding these pitfalls.

Home-cooking is at the heart of healthy eating, especially if it involves real food. Here are a few tips to get you started:

Save and organize your favorite recipes. Gather recipes from your favorite cookbooks, food bloggers or the internet at large. Rotate through the recipes as you plan your weekly or monthly meal calendar. If you’re not the planning type, having these recipes on hand will help inspire your cooking adventures.

Choose recipes that use healthy cooking techniques. Delicious food doesn’t have to be complicated; if you’re a beginner cook, choose recipes with 10 ingredients or less. To make your home-cooking even healthier, be mindful about how much sugar, sodium and cooking oil you’re adding to your foods. Here’s a list of common additions you should use mindfully to keep your home-cooked meal healthy:

ADDED SUGAR	ADDED SODIUM	ADDED FAT
- Granulated sugar - Brown sugar -Honey - Maple syrup - Agave syrup	- Salt - Baking powder - Baking soda - Condiments (hot sauce, mustard, barbecue sauce)	- Canola oil - Olive oil - Vegetable oil - Peanut oil

Keep honing your cooking skills! No one is born an amazing cook, so if you fail at your cooking ploys, remember to learn from them. If you’re a beginner, do a web search to learn more on how to plan and prep your meals: meal planning, meal prep

Stocking up on real foods is a good first step, especially if you plan to eat more of it. Check out these pointers to help you shop real at the grocery store:

Skim the perimeter of the grocery store. It’s where real food lives. We suggest you prioritize the following aisles: fresh produce, whole grains and breads, milk and dairy, meat and seafood. After you’ve loaded your cart, you can proceed to the center aisle for other necessities, just be sure to keep your eye on ingredient lists. Less is more!

Go to the store with a grocery list. Grocery-shopping with a list is your plan for success, because you’ll know exactly what to grab and be less inclined to buy processed convenience food. Ideally, your list should reflect the recipes you intend to prep for the week.

Pick up some handy, real food snacks that require minimal prepping and no recipes. Here are some ideas for you:

NO PREP SNACKS	MINIMAL PREP SNACKS
- Fresh fruit - Unsweetened dried fruit - Roasted nuts - Dark chocolate - Trail mix - Popcorn - Mozzarella sticks - Baby carrots - Cherry tomatoes - Whole-grain crackers - Yogurt	- Celery sticks - Bell pepper sticks - Hard-boiled eggs

Think outside the grocery store! If you live near a local farmer’s market, go check it out! Farmer’s markets are a good place for you to buy and support local produce, sometimes at a fraction of what you’d pay in a brand-name grocery store.

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. Read some of my other blog posts.

gettingtoahealthyweight.blog

E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of websites looking for the material you want.

My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

Monday, November 6, 2017

The Raw Food Diet

The Promise

Your oven gets a rest on this diet. You'll mostly be eating raw fruits, vegetables, and grains.

There's been lots of talk lately about eating raw foods. I understand and that's why most recipes don't boil foods any more. They claim all the nutrition ends up in the water you throw out.

The idea is that heating food destroys its nutrients and natural enzymes, which is bad because enzymes boost digestion and fight chronic disease. In short: When you cook it, you kill it.

Some fans of raw food diets believe cooking makes food toxic. They claim that a raw food diet can clear up headaches and allergies, boost immunity and memory, and improve arthritis and diabetes. To take this one step further, Some believe that modern pots and pans cause a lot of our health problems. Example, cooking in Aluminum cook ware and cookware that has a coating inside.

What You Can Eat and What You Can't

Think uncooked, unprocessed, mostly organic foods. Your staples: raw fruits, vegetables, nuts, seeds, and sprouted grains. Some eat unpasteurized dairy foods, raw eggs, meat, and fish. I will eat Sushi but I don't know about raw meat. Meat contains chemicals like growth hormones that are feed to cattle. Your food can be cold or even a little bit warm, as long as it doesn’t go above 118 degrees. You can use blenders, food processors, and dehydrators to prepare foods.

Level of Effort: High

You may need to ramp up your kitchen skills. Eating out can be tricky, and if you go organic, you may need to go to specialty stores for a wider selection than your usual grocery store.

Cooking and shopping: Prep work can be extensive. Many raw food fans become experts at blending and dehydrating foods. Some germinate nuts and sprout seeds. I'm not that into it, but I do believe you can buy all you need in specialty stores. A raw food diet will give you a lot of fiber so You won't eat as much as you think. You want to buy foods in small amounts and shop more often. People on this diet will usually take supplements usually protein power along with others. This is for the organic crowd so you'll be drinking mostly water and maybe wine on occasion.

Because some uncooked and unpasteurized foods are linked to food-borne illness, you’ll need to wash your food thoroughly and be extra careful with risky foods like sprouts, raspberries, unpasteurized juices, green onions, and lettuce.
This can be a very healthy way of eating, all natural a lot like farmers eat. But if your not growing your own food and raising your own chickens and catching your own fish you want to read up on this type of diet before you jump right in.

Due to the risk of food poisoning, a raw foods diet isn't recommended for pregnant women, young children, seniors, people with weak immune systems, and those with chronic medical conditions like kidney disease.

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. Read some of my other blog posts.

gettingtoahealthyweight.blog

E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of websites looking for the material you want.

My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

Saturday, November 4, 2017

Starvation Mode Can Cause You To Overeat

If you feel like you're not eating and not losing weight, it's best to avoid the headlines and turn to experts. Dr. Joel Fuhrman is the author of Eat to Live and The End of Dieting.

His beliefs about how often you should eat to lose weight are consistent with what researchers and scientists have known about metabolism for years. And what most dieters get wrong.

How Often Should You Eat? The Starvation Mode Myth

These people often (reasonably) complain that they are gaining weight but eating less. Yes, that can happen but I found if you want to reduce body fat you have to eat foods that help you lose fat. Cutting back on the same foods your always eat won't help you.

Can You Gain Weight Without Eating?

"When people increase the number of eating occasions during the day, they increase body weight."

How Often Should I Eat to Lose Weight?

So should you worry about starvation mode? Nope. Starvation mode doesn't make you fat. Eating the wrong foods make you fat. Eating less does have an impact on your metabolism, but that is a natural and expected part of the weight loss process and it shouldn't derail your attempts to eat a healthy, calorie-restricted diet. If you eat too often to avoid starvation mode, your weight loss plan is headed for trouble. Maybe, but how much is too much?

I used the 5 meal a day plan, eating small amounts and you will avoid snacking but you still have to count calories. I would eat about 300 calories every 3 hours,

5 times a day. It worked for me. Of course, I did increase my activity by walk in the mornings and I stopped drinking calories. You are wasting your calories by

drinking juice, soda, alcohol, or anything else that has calories.

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. Read some of my other blog posts.

gettingtoahealthyweight.blog

E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of websites looking for the material you want.

My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

Thursday, November 2, 2017

"Sitting" Is The New Smoking

Originally publish on HealthDay, this article tells about the dangers of too much sitting, a typical problem that office workers have, but they're not the only ones today. Road truck drivers, some factory workers, even some instructor have to spend there days in front of a computer screen and they do that sitting.

Medical science knows more today about why we have health problems, and pills don't do much good. The truth is we don't eat the right foods, we smoke, we drink alcohol, and we aren't active enough. Doctors will suggest that you cut back on all your vices, but they're afraid to tell you the truth because no one wants to be accussed of a bad "bedside manor". They lose patients like that.

Regular exercise doesn't erase the higher risk of serious illness or premature death that comes from sitting too much each day, a new review reveals.

Combing through 47 prior studies, Canadian researchers found that prolonged daily sitting was linked to significantly higher odds of heart disease, diabetes, cancer and dying.

"We found the association relatively consistent across all diseases. A pretty strong case can be made that sedentary behavior and sitting is probably linked with these diseases," said study author Aviroop Biswas, a Ph.D. candidate at Toronto Rehabilitation Institute-University Health Network.

"When we're standing, certain muscles in our body are working very hard to keep us upright," added Biswas, offering one theory about why sitting is detrimental. "Once we sit for a long time . . . our metabolism is not as functional, and the inactivity is associated with a lot of negative effects."

About 3.2 million people die each year because they are not active enough, according to the World Health Organization, making physical inactivity the fourth leading risk factor for mortality worldwide.

Among the studies reviewed by Biswas and his team, the definition of prolonged sitting ranged from eight hours a day to 12 hours or more. Sitting, or sedentary activities ubiquitous with sitting such as driving, using the computer or watching TV, shouldn't comprise more than four to five hours of a person's day, Biswas said, citing guidelines issued by Public Health Agency of Canada.

"We found that exercise is very good, but it's what we do across our day," he said. "Exercise is just one hour in our day, if we're diligent; we need to do something when we're not otherwise exercising, like finding excuses to move around, take the stairs, or carry groceries rather than use the [shopping cart] at the supermarket."

The biggest health hazard stemming from prolonged sitting, according to the review, was a 90 percent higher risk of developing type 2 diabetes. Among studies examining cancer incidence and deaths, significant links were specifically noted between sedentary behavior and breast, colon, uterine and ovarian cancers.

One study in the review showed that fewer than eight hours of sitting time per day was associated with a 14 percent lower risk of potentially preventable hospitalization.

Dr. Joshua Septimus, a clinical associate professor of internal medicine at Houston Methodist Hospital in Texas, praised the new research, saying it "gives us more data to help counsel our patients."

"The idea that we could exercise for 15 or 20 minutes a day and that could completely erase any harms of a sedentary lifestyle for the other 23 hours a day is just too hopeful," Septimus noted. "This showed us that yes, there is some benefit to physical activity . . . but it's not enough."

Biswas and his colleagues offered additional tips to reduce sedentary time, including:

Taking a one- to three-minute break every half-hour during the day to stand (which burns twice as many calories as sitting) or walk around,
Standing or exercising while watching TV,
Gradually reducing daily sitting time by 15 to 20 minutes per day, aiming for two to three fewer sedentary hours over a 12-hour day.

When you sit after a while, your metabolism will slow-down and other body functions will start to do the same thing. As your body functions slow down you become a target for disease and illness from others you come in contact with. It seems like prolong sitting will put the body into a state of hibernation almost like your sleeping. Doing more work while your standing will keep the body fully functioning. Sitting should only be done for short periods of time.

Think about a stand up desk that you can use part of the day. Think about taking short breaks often just to walk around the room for a few minutes. Even standing is better for your health than sitting.

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. Read some of my other blog posts.

gettingtoahealthyweight.blog