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The ketogenic diet better known as keto is having a bit of a moment right now. Its been wildly popular on social media in recent weeks, and Google searches for keto-related terms have skyrocketed since the new year; celebrities the likes of Tim Tebow and Kourtney Kardashian have touted it as a detox, or a reset button for the body. The idea is that you can lose weight by replacing the bodys typical go-to energy source carbs with fats. That means its followers are downing things like whipped cream, mayonnaise, butter, and cheese.So much cheese.

If that sounds too good to be true, thats because, well, it just might be. We talked to an expert about how it works, how its done, and whether or not its worth a try.

What exactly is a ketogenic diet?

The keto diet is an eating plan that consists of 80 percent fat and little to no carbohydrates. Staples of the keto diet are fish, meat, eggs, dairy, oils, and green vegetables. Pasta, rice and other grains, potatoes, and fruits are strictly prohibited.

Keto works by changing the way the body turns food into energy. Typically, during digestion, we break down carbohydrates like those found in the verboten foods above into molecules of fructose, galactose, and glucose, the last of whichserves as the bodys primary source of energy. When the body cant draw it from carbohydrates either because theyve been cut out of the diet or because a person hasnt eaten for a long time it looks for other forms of energy. The keto diet deliberately places the body in a state of ketosis, where fat is released from cells and turned into ketones, the bodys plan B for energy production.

Where did the keto diet start?

The keto diet is most assuredly not a fad, at least not in the usual sense of the word. Its been around for nearly a century, and has its roots in the medical world: In the 1920s, epilepsy researchers found that increased levels of ketones in their patients resulted in fewer seizures, and the diet is still a widely accepted treatment for epilepsy today. Theres also some evidence that a ketogenic diet has therapeutic potential for a wide array of symptoms and diseases, including cancer, polycystic ovary syndrome, neurological conditions, diabetes, and even acne.

So how did it become a trendy weight-loss diet?

Though keto has been gaining popularity recently thanks to celebrity endorsements and a wealth of diet-adherent Pinterest recipes, this is not the first time a form of it has gone mainstream. We have been seeing different variations on the low-carb diet for decades, says Abbey Sharp, a registered dietician and nutrition blogger.The Atkins diet and the Dukan diet are two variations of a ketogenic diet. The idea of ketosis is definitely not new weve just seen it repackaged in a new, sexy way as of late.

What can I expect on the keto diet?

Youll likely experience a rocky start as the liver begins to turn fat into ketones to be used as energy. At the beginning, it is very uncomfortable, since our body is not used to this form of fuel, Sharp says. You tend to experience brain fog, headaches, nausea, and fatigue, along with bad-smelling breath, sweat, and urine. We also tend to see a big drop in our electrolyte levels as we lose water weight, which also makes us feel crummy. This condition is sometimes called the keto flu.

As your body levels out over time, many of these symptoms will subside, and things get better. Some research even points to enhanced cognitive activity and focus as the brain gets used to running on ketones.

In the first days of the diet, your regular workout might prove exhausting without carbs to keep you going.

Should I try it?

Lets put it this way: as popular diets go, it doesnt have a great track record. The Atkins diet, hugely popular in the early aughts, has since been proven more or less ineffective for significant weight loss. Researchers have found correlations between the Dukan diet based on Pierre Dukans popular 2000 book The Dukan Diet, which, like Atkins and keto, used a list of 100 or so approved foods to put the body into a state of ketosis and chronic kidney disease.

The keto diet is a particularly bad idea, Sharp cautions, for anyone with a history of disordered eating. Its just so restrictive that it interferes with daily interactions with food and a persons relationship with food, she says. Thats counterintuitive to mindful eating, and may lead to dangers.

For some people, though, a keto diet has one big perk: Its high-fat foods leave adherents feeling sated without needing to snack between meals. And while it can be difficult to get all the nutrients and fiber you need without whole grains and fruits, it is definitely possible, Sharp says. You will need to be well in tune with the micronutrients in the foods youre including in your diet to ensure youre covering all of your bases. You may also want to consider a supplement.

Okay, but does it work?

At first, yes. In the early weeks of the diet, youll drop a noticeable number of pounds while eating a satisfying amount of food.Unfortunately, Sharp says that type of weight loss is not sustainable. Its largely water weight, she says. We store about six grams of water for every gram of carbohydrate, so when our carb stores are depleted, we drop a ton of water weight at once. And if its increased energy youre after, studies of cyclists and professional gymnasts have found no significant change to performance or muscle mass over several months of a ketogenic diet.

If you still want to try the keto diet, its important to talk to your doctor first about your bodys nutrient needs, your cholesterol levels, and your risk of heart disease. For a diet that has this dramatic an effect on the inner workings of your body, best to equip yourself with advice of a medical professional. When it comes to your health, you dont always have to keep up with the Kardashians but if you do, dont do it on your own.

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What Is the Keto Diet, and Is It Safe?

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May 24th, 2018 | Filed under Diet Safely

Photo:Dimitri Otis / Getty Images

So you tried the ketogenic diet, the ber-popular low-carb, high-fat eating style. By focusing on high-fat foods (all the avocados!), this type of diet puts your body into a state of ketosis, using fat for energy instead of carbs. For many people, this switch results in weight loss, but most don’t (or shouldn’t) stick with the keto diet long-term unless they’re on it for a medical reason. Here’s why, plus how to transition off the diet safely if you’re considering doing it.

“Life usually ends up getting in the way,” says Shoshana Pritzker, R.D., C.D.N., C.S.S.D., a sports nutritionist and registered dietitian. For most people, how long you can stay on keto is however long you can say “no” to typical social munchies and drinks, she adds. Sometimes, you just want to be able to let loose and eat some processed carbs, right?

Plus, there may be health implications to consider. “We’re really not sure what kind of health complications may arise from a long-term state of ketosis (i.e., years and years) if any,” says Pritzker. And it’s not just that. “One reason a person may want to stop keto dieting is if their lipid panel worsens,” notes Haley Hughes, R.D.”If a person who is at a high risk for heart disease is eating increased amounts of saturated fat and sources of cholesterol while consuming less fiber from whole grains, beans, fruits, and starchy vegetables, they may see increased cholesterol levels.” There are also special concerns for those with type 1 diabetes and people taking insulin, who might not be a good fit for long-term keto dieting, she says. (Related: Healthy But High-Carb Foods You Can’t Have On the Keto Diet)

Lastly, the reason for going off keto could be as simple as having reached your goalweight loss, performance, or otherwiseand being ready to get back to eating carbs. Regardless of why you want to stop following the keto guidelines, there are some key things you’ll need to know ahead of time.

Sadly, shocking your system by downing a few slices of pizza is *not* the right way to come off of keto. Instead, you’ll need to do a little mental prep work.

Have a plan. “One of the biggest problems with dieting altogether (whether keto or another diet) is that when you stop, what do you do next?” says Pritzker. “Most people just end up going back to the way they ate previously, which wasn’t working for them before, so why would it work now?” This is especially true if you went on keto for weight-loss purposes. “Your best bet is to have a plan as to what you’re going to eat and how you’re going to start incorporating carbs back into your diet.” If you’re not sure what your goals are now or how to accomplish those goals with your diet, check in with a dietitian. (BTW, here’s why the anti-diet is the healthiest diet you could ever be on.)

Get familiar with portion sizes. “As with any strict diet, transitioning back into your normal eating style can be difficult,” says Keri Glassman, R.D., C.D.N., founder of Nutritious Life. “After restricting your carbs for so long, you’re more likely to overdo them once you allow yourself to have them again.” The first few times you eat carbs post-keto, look to see what one serving size is and stick to that.

Start with unprocessed carbs. Rather than going straight for pasta, doughnuts, and cupcakes, go for plant-based carbs first. “I would reintroduce whole grains, beans, legumes, fruits, non-starchy vegetables first versus processed foods and sugar-sweetened beverages,” says Hughes.

Go slow. “Try introducing carbs slowly and gradually,” advises Pritzker. This will help you avoid any G.I. distress (think: constipation) that could come along with reintroducing carbs. “Start with adding carbs in at one meal per day. Try this for a few weeks and see how your body responds. If things are going well, add carbs into another meal or snack.” Continue adding carbs one meal or snack at a time until you’re comfortable eating them throughout the day.

Even if you do everything right, there are some physical effectsboth positive and negativeyou should watch out for when stopping a ketogenic diet.

You might have blood sugar fluctuations. “It’s hard to predict how someone will react to coming off the keto diet,” says Edwina Clark, R.D., C.S.S.D., head of nutrition and wellness at Yummly. “Some may experience minimal effects, while others may find that their blood sugar spikes then crashes after their first carb-moderate meal.” Roller-coaster blood sugar levels can cause jitteriness, mood changes, hyperactivity, and fatigue, so check with your doctor if you experience any of these symptoms.

You might gain weight. (But don’t freak out.) You also might not! “Weight fluctuation is always a possibility, but weight gain will depend on many factors, including how your body metabolizes carbs, the rest of your diet, exercise, and more, says Glassman.

It also depends on how long you’ve been on keto. “Much of the weight lost when cutting carbs is water weight initially,” says Pritzker. “When you reintroduce carbs you also introduce additional water; with every gram of carb, you get 4 grams of water. This can make you feel like you’ve gained a ton of weight rapidly, though much of it is probably water retention.” This type of water weight gain applies to everyone coming off keto, but those who have been on it for a shorter period of time and lost just a small amount of weight on the diet may notice it more. (Related: 6 Unexpected Causes of Winter Weight Gain)

Bloating could happen. But it’s temporary. “The most common issue that people deal with is bloating and intestinal issues because of the re-introduction of fibrous foods,” says Taylor Engelke, R.D.N.Even though foods like beans and sprouted bread are good for you, your body may need to get used to digesting them again. You can expect this to subside in a few days to a few weeks.

You may have more energy. “People may have increased energy after adding carbohydrate back into their diet since glucose (which is found in carbs) is your body’s main fuel source,” says Hughes. You may also notice better performance in HIIT workouts and endurance training. Plus, you could feel better mentally, since the brain also uses glucose to function. “Many people report having a much better memory and feel less ‘foggy’ with concentration or functioning at work,” says Engelke. (Related: 8 Things You Need to Know About Exercising On the Keto Diet)

You might feel hungrier. “The high-fat and moderate-protein combo of a keto diet make it super satiating,” says Glassman. That’s why a lot of people experience a suppressed appetite while trying keto. “It is possible that you might feel hungrier after each meal as they start to contain less fat and more carbs, which tend to be faster-digesting,” she adds. To combat this and smooth your transition, Clark suggests pairing carbs with both protein and fat. “This can help slow down digestion, boost fullness, and limit blood sugar spikes and crashes as you reintroduce carbohydrates.”

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Apr 8th, 2018 | Filed under Diet Safely

Nutrition is the basis for maintaining good health in your rat, and a good base diet that contains essential nutrients, vitamins and minerals, along with a variety of fruits, nuts, and vegetables will do just that.

Rats are omnivorous requiring both plant and animal food sources in their diets (much like humans), and specially formulated diets help to meet those nutritional requirements.

If you intend to use this type of base for your rats diet try to stick with a mix that is higher in soy than corn and that contains essential fatty acids. Do check your rats bowl to be sure that food is actually being consumed. Do not top off dishes if it appears that there is a small amount of food left as it may be only seed shells. Doing so may result in starvation.

Again as with any of the prepackaged mix diets, or lab blocks, when making up the diet yourself be sure to offer fresh fruits and veggies at the very least three times a week.

When feeding your rat give only what can be consumed within a 24 hour period, in that way you can be sure of maintaining freshness and be aware of how much your rat eats. Rats do like to hide their stash so you might want to investigate their favorite hang outs to make sure they are eating the amount you are placing in their dishes.

Your rat likes to get treats as much as you like to give them. As much as we all want to stick with the healthiest of treats, most of us are guilty of giving them the occasional unhealthy snack. Moderation and common sense are the keys. The healthiest treats are the fruit and vegetables. Note: On the subject of fruit, there has been some discussion regarding oranges causing cancer in male rats. It is the consuming of very large amounts over a long period of time of d-limonene in orange rind and commercial orange juice that they are referring to. The actual meat of the orange is not a problem and can be given to both female and male rats.

A few examples of treats that rats may enjoy in moderation are: plain popped popcorn, chicken or beef bones (cooked or boiled), chew biscuits or small dog milk bones, Nutra*Puffs, and Nylabones for chewing.

In general rats may for the most part be offered many of the foods you eat; however, there are a few exceptions. Drinks that are carbonated or foods (in excess) that could cause gas should be avoided. Rats have a flap in the stomach that prevents them from being able to vomit up contents into the esophagus. For this reason rats are also not able to burp, so giving carbonated beverages could potentially cause discomfort (besides being unhealthy) for your rat. Even though gassy foods do not necessarily cause burping, and although rats do pass flatus, those types of food could have the potential to cause your rat to feel a bit uncomfortable.For a further listing of foods to be avoided visit http://ratfanclub.org/diet.html.

An important note to mention here is that since rats do not vomit, veterinarians (for most surgical procedures) do not require that you withhold food or water prior to surgery. An exception to this may be when surgery involves the gut or abdomen, and even then withholding food or water should be of short duration due to their rapid rate of metabolism.

Providing your rat with two food dishes will help to keep their dry and moist foods separate. Its a good idea to use dishes of stoneware or crock or those that can attach to the cage so your rat doesnt shred the dish or end up dumping the food all over the cage floor.

In summary, healthy nutrition and an adequate supply of fresh food and water on a daily basis is essential to a rats overall health and safety. Not providing an adequate daily nutritious diet that keeps your rat slim and trim as well as providing water on a daily basis can result in starvation (as seen in the figure example below), illnesses, or even death.

For Estimated Nutrient Requirements for Maintenance, Growth, and Reproduction of Rats visit, http://books.nap.edu/books/0309051266/html/13.html#pagetop

Fig 2a Virginia Simpsons Rat Diet Recipe

Fig 2b Lou Duxs Rat Diet and Recipes

Fig 2c Melissa Pandajis Rat Mix

Phoenix Gate RatteryPet Rat Nutrition and Diet Guidehttp://www.pxrats.com/ratfood.html

Susan Crandalls Rat Diet http://www.rmca.org/Articles/recipes1.htm

SueBee Rat Diet http://www.ratsrule.com/diet.html

For prepackaged diets, treats, and water bottles see:

http://www.kaytee.com

http://www.vitakraft.com/en/indexen.htm

http://ferretstore.com/

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Care Guide: Diet

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Apr 2nd, 2018 | Filed under Diet Safely

One of the best ways to improve your digestion and general health is to take some good quality probiotics. But how can you be sure that those little pills you take, each containing billions of good bacteria, actually make it through to your intestines? After all, they have to get through the acidic environment in your stomach first, right?

Luckily, theres no reason to be concerned. Probiotic bacteria, whether in a commercial form or in probiotic yogurt, are perfectly capable of making it all the way through your digestive system. The evidence shows that oral probiotics can colonize your intestines and even pass all the way through your digestive system without any problem at all.

If you read my post on the acid/alkaline balance in your gut, you already know that your intestines need to be slightly acidic for optimal digestion and a strong immune system. The good bacteria in your intestines play a large part in this.

Lactic acid bacteria, for example Lactobacillus acidophilus, are a good example. As part of their metabolism they secrete small amounts of lactic acid and acetic acid, lowering the pH of their immediate environment and making it more acidic. In fact, the word acidophilus literally means acid-loving in Latin, and they are well-suited to surviving an acidic environment.

Another factor to remember is that these bacteria usually spend very little time in your stomach. If you take your probiotics after eating, they will mix together with the liquids and saliva in your stomach. And around 50% of this liquid will pass through to your intestines within 30 minutes of your meal, taking many of the probiotics with it.

Lastly, your stomach may also be less acidic than you think. For example, immediately after eating your stomach pH typically rises to a level of around 6.0. This is only mildly acidic, and should be reasonably easy to survive for most of the bacteria in your capsule. In fact, something like 75% of probiotic bacteria will survive a short exposure to this kind of mild acidity.

This is not all theory. There is actually lots of research demonstrating that probiotic bacteria can make it safely though your stomach. Here are a few of the research papers, along with a relevant quotation from each one.

Recovery of Lactobacillus rhamnosus GG from human colonic biopsies (Alander, 2003)The colonization of Lactobacillus rhamnosus GG (L.GG) in five human colonoscopy patients was studied In all patients L.GG was the dominant faecal lactic acid bacterium as a result of the administration.

Analysis of the Fecal Microflora of Human Subjects Consuming a Probiotic Product Containing Lactobacillus rhamnosus DR20 (Tannock, 2000)The composition of the fecal microflora of 10 healthy subjects was monitored before (6-month control period), during (6-month test period), and after (3-month posttest period) the administration of a milk product containing Lactobacillus rhamnosus DR20 DR20 was detected in the feces of all of the subjects during the test period, but at different frequencies.

Intestinal transit of an orally administered streptomycinrifampicin-resistant variant of Bifidobacterium longum (Fujiwara, 2001)It is clarified that BL2928SR [a strain of Bifidobacterium longum] has the ability for long-term survival in the human gastrointestinal tract, and alters the composition and metabolism of the intestinal microflora.

Colonization and Immunomodulation by Lactobacillus reuteri ATCC 55730 in the Human Gastrointestinal Tract (Valeur, 2004)Dietary supplementation with the probiotic L. reuteri ATCC 55730 induces significant colonization of the stomach, duodenum, and ileum of healthy humans, and this is associated with significant alterations of the immune response in the gastrointestinal mucosa.

Commercial probiotics can be expensive supplements, so you should make sure that you absolutely get the most value from them that you can! There are two simple tips that you should follow to achieve this.

First, take your probiotics immediately before or during your meal. Eating a meal temporarily reduces the acidity of your stomach and makes it easier for the probiotics to pass through. This means that more will survive the journey through to your intestines.

Second, take a brand of probiotics that contains lots and lots of bacteria. You should be aiming for at least 10 million CFUs per capsule to start with, and then increase your dose even further when you feel ready. Some of these bacteria are bound to die during transit to your intestines, so the more that you ingest, the greater the chance of an effective colonization.

If you need more advice on how to choose a good probiotic, check out our Ultimate Candida Diet program. It tells you everything you need to know about the low-sugar diet, probiotics, and antifungals that you need to beat Candida, as well as giving lots of tips on how to choose an effective probiotic.

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Can Probiotics Make It Safely To Your Intestines?

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Apr 2nd, 2018 | Filed under Diet Safely

John Douillard has been on the leading edge of dynamic optimal health for decades. And I have personally benefited from it. Now he questions our obsession with gluten-free, dairy-free eating by asking the question, ‘Why, after centuries of eating these foods with no problems are so many people so adversely affected by them?’ His answer to that question is scientifically accurate and thought-provoking. Its because our digestion is suboptimal to begin with. And our detoxification systems are overloaded for many other reasons. Dr. Douillard has helped thousands of people cure their food intolerances by treating the cause at its root not just the symptom. And whether or not you ever decide to consume gluten or dairy again, what youll learn in this book is crucial to your health. -Christiane Northrup, M.D., ob/gyn physician and author of the New York Times bestsellers: Goddesses Never Age: The Secret Prescription for Radiance, Vitality, and Wellbeing, Women’s Bodies, Women’s Wisdom, and The Wisdom of Menopause

Amidst Americas current gluten- and dairy-free craze, the title Eat Wheat may seem somewhat shocking. However, Dr. John Douillard has been a highly respected healthcare innovator for many years, and this new book may be his greatest contribution yet. His compelling evidence-based approach for safely eating wheat and dairy, will greatly ease the concerns of a rapidly growing segment of our population committed to eating healthy. For those of us who enjoy eating a well-rounded diet and believe in ‘everything in moderation,’ this book is a must-read. -Dr. Rav Ivker, DO, ABIHM, Cofounder and Past-President, American Board of Integrative Holistic Medicine, Past-President, American Holistic Medical Association, and best-selling author of Sinus Survival

Eat Wheat is clearly the most brilliant and groundbreaking dietary book in recent years that everyone should carefully read both the lay person and the medical professional. Dr. John Douillard explodes the myths behind gluten intolerance and reveals the real culprit in our own weakened digestive systems. He exposes similar issues behind the wholesale rejection of dairy products, which like wheat, have enormous nutritional value and usage going back thousands of years. He reveals the faulty science and commercial propaganda that have turned millions of people against some of the most valuable foods in human history. Dr. Douillard highlights the wisdom of Ayurvedic medicine and its profound insight into the role of Agni or the digestive fire, which modern medicine has not yet properly understood. He carefully explains how, by improving our digestive fire, we can increase both our food choices and promote our own positive health and vitality.-Dr. David Frawley, author Yoga and Ayurveda, and Ayurvedic Healing

What?? Could it really be true that you can eat bread again? Dr. John Douillarda leading expert in Ayurveda, a 5,000-year-old system of holistic medicine, and one of the most brilliant physicians Ive ever metsays Yes! Just like the great cholesterol myth, Dr. Douillard says gluten has been wrongly targeted as the source of your digestive problems. Instead, he contends that weak digestion is the true issue. Eat Wheat lays out the compelling scientific evidence that supports this seemingly radical idea and shows you how the wisdom of Ayurveda can help you to not only feel better than you ever have, but also how to strengthen your digestion so much that youll be able to enjoy your forbidden favorite food again: a mouthwatering, fresh-out-of-the-oven, steaming hot slice of bread coated with melting butter.-Christine Horner, M.D., board-certified surgeon, natural health expert and best-selling author of Waking the Warrior Goddess and Radiant Health, Ageless Beauty

Combining insights from modern scientific research and the brilliant, ancient system of Ayurvedic medicine, Dr. John Douillard takes the analysis of food sensitivities deeper to get at the root causes. Ayurveda teaches that if you can’t digest a particular food even if it’s packed with nutrients, organically grown, and cooked with mother’s love it can cause symptoms, even disease. Eat Wheat explains not just which foods cause problems, but why, and what (beyond simply avoiding them) you can do about it. -Timothy McCall, M.D., author of Yoga as Medicine: The Yogic Prescription for Health and Healing, Founder/Director of Yoga As Medicine Seminars and Teacher Trainings, Co-Editor of The Principles and Practice of Yoga in Health Care, Medical Editor for Yoga Journal, and creator of DrMcCall.com

The Sanskrit word for wheat is ‘godhuma.’ ‘Go’ means the organs of the senses and ‘dhuma’ means to remove the cloud of perception. Wheat actually improves sensory perception, and to remove it from our diet impairs our perceptions. When we strengthen our metabolic fire, we are able to digest gluten and dairy products. -Vasant Lad, B.A.M.S., M.A.Sc., Ayurvedic Physician, author of Ayurveda: Science of Self-Healing, Textbook of Ayurveda series

How is it possible that after all these years on this planet, we humans are still debating what foods are good for us and what foods are not? In this book, Dr. Douillard makes a compelling scientific argument to show that wheat and dairy are not problematic foods if consumed properly and in moderation.-Joshua Rosenthal, CEO of Institute of Integrative Nutrition

If you are one of the millions of people that have eliminated wheat and dairy from your diet, and yet you’re still suffering with digestive woes and questioning why you’re not feeling your best, the answers lie within the pages of this groundbreaking book. Using traditional wisdom combined with modern science, Dr. John Douillard, gets to the root cause of the wheat and dairy controversy and teaches you how to start eating delicious foods again without compromising your life or your health. -Andrea Beaman, Chef/HHC/Educator

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Eat Wheat: A Scientific and Clinically-Proven Approach to …

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Mar 17th, 2018 | Filed under Diet Safely

Supplements can’t make up for unhealthy diet (2-15-18)

Rose Beltz , KREM 7:49 AM. PST February 16, 2018

We do our best to combat getting sick by covering our mouths and washing our hands. We also up our game with home remedies, vitamins and supplements.

However, those supplements may not help as much as you think.

Consumer Reports shows Americans spent $35 billion on dietary supplements in 2015. The makers of these products promise a lot of benefits ranging from improving memory to losing weight.

While dietary supplements and multivitamins may seem like the obvious way to plug the gaps of a busy life, doctors are still mixed. The evidence behind them is controversial and in some cases non-existent.

For those reasons, the U.S. Preventative Services Task Force does not support vitamin and mineral supplements to prevent or fight disease.

So what can you do?

We reached out to professors at The Elson S. Floyd College of Medicine for the answers.

Clinical Assistant Professor and Registered Dietitian Nutritionist April Davis says to start with lifestyle first by moving your body, laughing more, eating a variety of foods and improving social connections, mindfulness and sleep.

Also, consider cutting out processed food, refined and added sugars and stress. These are things that might work against any added dietary supplement.

If you follow these steps and still feel deficient in a specific nutrient, research whole food options that can offer it. For example, adding nutrient-dense nuts and seeds to your diet offers a great mineral supplement.

Nutrition experts said people can become so focused on the health benefits of a certain vitamin, that they miss the importance of a key factor within a daily diet: Food synergy.

Food synergy is the process in which vitamins in different foods work together so your body can absorb the nutrients it needs to be healthy.

For example, Vitamin C is found in citrus fruits and dark-green vegetables and can enhance the bodys absorption of iron, found in lean meats, fish, beans and leafy green vegetables, when eaten at the same time.

Food synergy is also important because it makes our bodies use the nutrients properly. Something that cannot be done with a manufactured supplement. It also prevents us from absorbing too much of a single vitamin.

This is important because taking too much of a vitamin, supplement or antioxidant, no matter how healthy, can increase your chances of disease.

If you feel the need to take a dietary supplement, nutritionists recommend one that is made from a whole food source.

Nutritionists also stress the importance of working with a registered dietitian nutritionist or integrative practitioner to find the best type, dose and duration for the supplement because, ultimately, supplementation is strongly based on someones health, age, gender and their medical and prescription drug history.

2018 KREM-TV

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Feb 17th, 2018 | Filed under Diet Safely

Losing weight with minimal effort sounds like a win-win situation. With ads promising that you can drink your way to a slimmer figure and detoxify your body to boot, liquid diets sound too good to be true — and often, they are.

What Are Liquid Diets?

Liquid diets control calorie intake by restricting what you eat to mostly or all liquids. How they work varies from product to product. Some liquid diets are fluid only — fruit or vegetable juices juices or shakes — that replace all of your meals, taken three or four times a day. These programs are either do-it-yourself options sold over the counter, or medically supervised plans available only through doctors’ offices or hospitals.

Other types of liquid diets replace just one or two meals (usually breakfast and lunch) with drinks, but let you eat a healthy, balanced dinner. These diets may also include snack bars for in-between meals.

Do Liquid Diets Really Work?

Liquid diets contain a reduced — and often significantly reduced — number of calories. If you eat fewer calories than you burn off, you will lose weight. However, that weight loss may be short-lived. When you drastically reduce the amount of calories you consume, your metabolism slows to conserve energy. Unless you change your eating habits, you’ll gain back the weight as soon as you return to your old diet.

Some liquid diets work better over the long term than others. Researchers have found that diets that include both food and liquids can help overweight people control the number of calories they eat with liquid meals and help keep the weight off for several years.

As for the claim by some liquid diets that they can ‘detoxify’ the system by cleansing it of impurities, there is no evidence to prove it. The body, say experts, is a very sophisticated machine that has its own system of detoxifying through the liver and sweat.

How Safe Are Liquid Diets?

Ideally, liquid diet drinks should contain a balance of nutrients you need throughout the day, but that isn’t always the case. Very low-calorie diets (400-800 calories per day) in particular can be lacking in these nutrients and should only be used under medical supervision. Missing out on essential nutrients can lead to side effects such as fatigue, dizziness, hair loss, gallstones, cold intolerance, electrolyte imbalance, and heart damage. A lack of fiber in your diet from not eating whole fruits and vegetables can lead to constipation and other digestive ailments. You also can lose lean body mass if you don’t get enough protein in your liquid diet.

Are Liquid Diets Used for Medical Purposes?

People who are about to undergo certain surgical procedures, such as colonoscopy and sigmoidoscopy, which call for little or no food in the intestines, might need to go on a liquid diet for a day or two before the test. Sometimes patients are put on a liquid diet for a few days after surgery or during certain medical treatments until their digestive tract is fully functioning again and they can digest food normally. Medically necessary liquid diets often include clear liquids such as soup, fruit juice, and Jell-o.

People who are obese and need to have surgery (including bariatric weight loss surgery) will sometimes go on a liquid diet to get down to a safer weight before the procedure. This type of liquid diet is supervised by medical professionals.

Some research suggests that liquid diets might help people with certain health conditions. For example, there is evidence that patients with Crohn’s disease, which causes inflammation in the gastrointestinal tract, can benefit from a high-calorie liquid diet. By giving the intestines a much-needed rest, a liquid diet can help suppress the symptoms of Crohn’s disease.

How Can I Safely Get on a Liquid Diet?

First, talk to your doctor about whether a liquid diet is appropriate for you. Certain people — namely pregnant or nursing women and people with insulin dependent diabetes — should skip liquid diets entirely.

If your doctor gives you the OK to go on a liquid diet, you should also see a registered dietitian, who can go over the diet with you and make sure that you’re getting enough calories and nutrition. Your dietitian might recommend that you take a vitamin or nutritional supplement while you’re on the liquid diet.

Before you choose a liquid diet plan, know what you’re drinking. If considering one of the commercial diets, look at the daily values on the nutrition facts label. Be sure you’re getting 100% of all the recommended vitamins and minerals. (The USDA has a guide to help you understand your Recommended Dietary Reference Intakes.)

So that you don’t regain all the weight when you transition back to solid food, pick a diet that is not too low in calories and that lets you lose the weight gradually. Liquid diets that include a meal or two per day, or that teach you healthier eating habits, will be more likely to help you keep the weight off over the long term.

WebMD Medical Reference

References

Andrea Giancoli, RD, spokeswoman, American Dietetic Association.

Flechtner-Mors, M. Obesity Research, August 2000.

National Digestive Diseases Information Clearinghouse: “Crohn’s Disease.”

Yamamoto, T. Inflammatory Bowel Diseases, December 2007.

Reviewed by Kimball Johnson, MD on June 23, 2012

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Feb 17th, 2018 | Filed under Diet Safely

Doing well on the ketogenic diet means that you understand the right foods to eat. Because your mom told you to eat your vegetables that means you need to get some vegetables into your system daily.

But on keto, not all vegetables are good to have.

Why?

Because vegetables contain carbs!

This is one of those mind-blowing facts that seems to take people aback.

Carbs are in bread, pastas, and sweets, what the heck are they doing in vegetables?

I cant tell you why theyre there. Theyre just there.

They arent crazy like in bread but they are there depending on the vegetable.

In this post, I want to show you some of the veggies that you are safe to eat on the ketogenic diet.

An important rule of thumb to keep in mind is that if the vegetable is grown above ground (spinach), then chances are you can eat it on keto. Lettuce is an exception in that if you eat too much you can easily knock yourself out of ketosis.

If the vegetable grows below ground then you should stay away.

Celery is one of those weird zero-calorie foods that actually helps you burn more calories than you consume.

I guess thats why its pointless eating celery unless you can dip it into something. Thankfully on keto, you have the luxury of mixing your celery with either ranch or almond butter.

Please dont mix both together because that is just gross.

Really gross.

Spinach is the goto veggie for a lot of keto dishes. I like to mix it with my eggs in the morning and if I need a quick snack Ill grab a handful of spinach, pour some ranch on it, and Im good to go.

One of my favorite keto recipes is this Spinach Mexican Casserole.

Funny thing is that I absolutely hated spinach as a child.

Now? Its not so bad.

If you could marry asparagus then my wife would leave me and marry asparagus.

Thats how much she loves it.

I enjoy it but Im not crazy about it.

Its great when you wrap it in bacon and cook it with some coconut oil. Thats a keto goers dream right there.

Technically this is a keto fruit but Im listing it here because some people dont want to spend time thinking about the technicalities between fruits and vegetables.

Avocados are a fantastic source of fats and can be a great way to make sure you hit your daily macros when doing keto.

This is another breakfast or snack item that I like to include in my daily routine. It works as a fantastic fuel source when your body finally reaches ketosis.

Ill admit that I didnt know much about zucchini until my wife introduced me to zucchini boats and wooooooo boy, things changed.

I love zucchini boats!

Stuff them with almost anything you want and you have yourself a nice little dish.

Its amazing the creative things that people come up with when it comes to food. I would just grab a zucchini and dip it into a bottle of ranch.

My creativity is limited.

Another staple of the keto diet, cauliflower has superpowers because it can act as a substitute for rice or mashed potatoes.

But if you really want to enjoy your cauliflower then you need to lightly season it and roast it in the oven.

Im serious.

I could eat just that for a couple of meals straight. It really is that good.

Cucumber is similar to celery in my mind in that you need to mix it with something to get any value out of it.

It goes great in detox waters but we arent talking about detox waters here.

We are talking about veggies that you can actually eat in your keto recipes.

Cucumber works though when you want to add a bit of crunch to a meal or just have it over your spinach salad.

I have a confession in that the only time I eat cabbage is when I have it in my spicy sausage & cabbage skillet melt.

Thats it.

Im sure there are other great uses for cabbage but thats the only time I actively hunt it down.

I have nothing against cabbage.

Its just cabbage.

Broccoli.

Dont give it to me unless youre going to cover it in cheese or ranch. Yes, both of these are keto-friendly and that is why the ketogenic diet is so awesome!

I used to think that cauliflower was broccolis ugly step-sister, but now I know its the other way around.

Broccoli is good but it takes a backseat to the almighty cauliflower.

When I lived in Los Angeles, kale was a superfood.

I hate it.

I really cant stand the taste of it.

Raw. Cooked. Burnt.

It doesnt matter, I dont like kale.

I understand its benefits but that doesnt mean I have to enjoy it.

Because I dont. Get it out of my face.

My mom loves brussels sprouts. They arent bad but I cant stand the smell of them cooking.

Keep me out of the kitchen and just let me know when they are ready and Im all over them.

If youre looking for a snack then check out these cheesy brussels sprouts and if you actually want a meal then scope out this brussel sprout burger recipe.

Its important to understand that all of these vegetables have carbs. They just have a lesser amount than other foods so as long as you arent eating a whole field of them you should be okay.

Remember, on keto, the general rule is that you want to stay below 20g of carbs daily so some carbs arent bad. Especially when they come from vegetables that have a low glycemic index.

If youre interested in learning more about the ketogenic diet and how it can help you lose weight then check out our 28-Day Challenge where we guide you through the keto diet and help you lose between 10-21 pounds in just 4 weeks with keto.

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Feb 7th, 2018 | Filed under Diet Safely

Is a ketogenic diet safe for you?

First and foremost, if you pick up a copy of Jimmy Moore and Dr. Eric Westmans excellent new book, Keto Clarity(which I highly recommendsee my review here) and feel (understandably) inspired to immediately embark on a ketogenic diet, I would caution anyone with a serious chronic health problem, especially anyone who is taking prescription medications, not to attempt a ketogenic diet on his/her own without medical supervision.

Even though I personally believe in the power of ketogenic diets to improve and even reverse many chronic illnesses, from diabetes to chronic fatigue to mood disorders, the diet does this by causing very real shifts in body chemistry that can have a major impact on medication dosages and side effects, especially during the first few weeks.

Examples of problematic situations include sudden drops in blood pressure for those on blood pressure medications (such as Lasix, Lisinopril, and Atenolol), and sudden drops in blood sugar for those on diabetes medications (especially insulin). These changes in blood pressure and blood sugar are very positive and healthy, but the presence of medications can artificially intensify these effects and cause extreme and sometimes dangerous reactions unless your dosage is carefully monitored by you and your clinician in the first month or so.

Another important example of a medicine that would require careful monitoring is Lithium, an antidepressant and mood stabilizing medicine. The ketogenic diet causes the body to let go of excess water during the first few days, which can cause Lithium to become more concentrated in the blood, potentially rising to uncomfortable or even toxic levels.

These are just a few important examples, so regardless of what medication you take, please consult with your clinician before getting started.

Some health situations which call for careful medical supervision include (please note this is not a complete list):

Anorexia bears special mention. As a psychiatrist, I feel compelled to go into some detail about this particular condition. Men and women with anorexia have an irrationally intense fear of weight gain that distorts their perception of body image and is typically associated with an extreme fear of eating fat. Most people with anorexia try to minimize their weight through starvation-level calorie restriction and complete avoidance of dietary fat, which is very dangerous. Keep in mind that the body can function perfectly well without carbohydrates but it cannot function without fat. The brain cannot function without dietary fat (approximately 2/3 of the brain is made of fat) and the body cannot digest and absorb vital nutrients without dietary fat as part of every meal. While it is slowly becoming more common knowledge that carbohydrates are far more fattening than dietary fat, it is rare in my practice to meet a person with anorexia who does not eat carbohydrates regularly (even if it is only secretly during the night and with tremendous guilt) this is because anorexia causes starvation, and people who are starving get very hungry. When this happens, they tend to choose low-fat or non-fat carbohydrate-rich snacks. They are less afraid of eating sweets and starches than fatty foods, because sweets are lower in calories.

If a person with anorexia decides to embark on a ketogenic diet, it may be tempting to try to do so without eating the proper amount of fat. This can be deadly, because the ketogenic diet already limits protein and severely restricts carbohydrates. If fat is also limited, starvation will rapidly occur, especially if you do not have plenty of body fat to burn for energy.

However, with careful medical and psychiatric supervision, a ketogenic diet rich in healthy fats can be potentially very healing for people with anorexia, as it can restore proper body and brain composition, naturally regulate appetite and weight, and eliminate carbohydrate cravings. Since it is a nutritionally adequate diet high in fat, it is excellent for brain health and can therefore potentially correct the emotional imbalance and cognitive impairment that are typical of this serious illness. There are compelling arguments for the use of ketogenic diets in bipolar mood disorders, as well.

All that having been said, please dont let these cautionary statements stand in your waytalk to your health care professional about your particular situation, and if he/she does not feel comfortable or knowledgeable enough about the diet, recommend Jimmy Moores new book, and/or find someone else who is! Jimmy Moore keeps a list of keto-friendly doctors at http://lowcarbdoctors.blogspot.com.

Even if you do not take medication or have a serious health problem, you may want to consult with a knowledgeable clinician, especially during the first month or two, to help you troubleshoot any issues that may arise, but ultimately the ketogenic diet is a safe and healthy diet for the vast majority of human beingscertainly much safer and healthier than the standard American diet, which should come in a package with a skull and crossbones on it A properly-formulated ketogenic diet contains everything the brain and body require to function well. Not everyone benefits or feels well on it, but most can and do. For those of you who do not feel well on it, please read Freshness Counts: Histamine Intolerance, which explains how biogenic amines, which are compounds in aged and fermented foods like salami and cheese (very popular in ketogenic circles), can cause miserable food sensitivity symptoms in some people.

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Is the Ketogenic Diet Safe for Everyone? – Diagnosis:Diet

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Jan 11th, 2018 | Filed under Diet Safely

Overweight and obesity have become a serious and popular health problem in modern society. It affects people life and work. Many people are having trouble with their social life and health because of overweight and obesity. There are solutions for that. Exercise and diet is recommended for their safety and sustainability. However, they need long time to take effect. Some people do not have such time to wait or to spend on. In that case, diet pills are the answer.

Best diet pills for women can boost weight loss rate. You can see the result in a shorter time. If you are interested in the topic, check out my weight loss pills for womenreviews below. It will give you some basic idea of good diet pills and how to choose the best weight loss pills for women.

Always check the previous customers reviews when buying anything online. The section will provide the full reviews of 8 best diet pills for women.

1. Phen24

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Phen24 is a Phentermine alternative from a Cyprus manufacturer WOLFSON BERG LIMITED. The company has been a trusted name in leading the supplements industry for over 10 years.

Phen24 is a natural diet pill that boost metabolism, fat burning, and appetite suppression. It is a safe, natural alternative to Phentermine. Phen24 aims to work 24 hours/day, help you to lose weight even when resting. For such purpose, it includes 2 diet pill: 30 day pills and 60 night pills in 1 box.

Increase nighttime metabolism: Many people think that we dont burn any fat when we are sleeping. However, this is totally possible with Phen24, in fact, dieters will be burning fat all day long.

An average dieter can lose up to 15 pounds after one month using Phen24. However, the result may vary from different individuals. Basically, the difference in each body composition and proposition will affect the effect of the pills. Many testimonials of Phen24 reported that they even lost more than 18 pounds after just one month. Some others, meanwhile, experienced smaller figures.

No side effect except for allergy to some ingredients

3 tablets per day including:

If exercise and diet do not have any help with your weight loss, consider Phen24. With 2 formulas that offer boosting metabolism day and night, it enables your body to lose weight during a day. Unlike many diet pills, Phen24 increase the quality of your sleep, which also help with losing weight.

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2. PhenQ

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PhenQ is a weight loss pill from a Cyprus manufacturer WOLFSON BERG LIMITED. The company has been a trusted name in leading the supplements industry for over 10 years.

Although it has only been in the market since 2015, PhenQ has helped over 190.000 customers reach their goal. PhenQ is a powerful new slimming formula with multiple weight loss benefits. The soul of PhenQ is the trademarked formula -Lacys Reset that decrease both body weight and body fat.

Typically, a dieter will find himself/herself losing more than 15 pounds after using this pill for one month. However, for long-term weight loss effect, its advisable to use the pills consistently and continually. The number of weights may vary from people to people, but its fair to say that this pill does really work.

If you have been hopeless with your weight for quite a while, the -Lacys Reset formula may be your answer. Backed by over 190,000 proven examples, PhenQ is worth considering one of the best diet pills for women.

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3. Fenfast 375

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Fenfast 375 is from Intechra Health. This manufacturer is an American company in the dietary supplement industry. It has cGMP facility located in the U.S.

Fenfast 375 is a dietary supplement non-prescription formula for managing weight and losing weight safely. The white and blue tablets was the best-seller in the United States in 2013.

An average number of weights that Fenfast375 can remove from the body is about more than 10 pounds per month. Still, many cases have reported that they even lost up to 20 pounds. Some others stopped at the smaller number, but for the dieters, this pill is always a proven weight loss product.

Feeling of dizzy, restless and get dry mouth on some users

Fenfast 375 is a dietary supplement that promotes weight loss quickly with fast calories burning and strong appetite suppression. Just be careful with some of it side effects.

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4. Phen375

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Phen375 is a product by RDK Global in Dallas, Texas, USA. They have 7 years of experience in producing dietary supplement products.

Phen375 is a safe alternative of Phentermine. It is one of the best weight loss supplements for women due to its positive result and safety. With an improved formula and highly redefined ingredients, Phen375 can reduce hunger, promote fat burning.

Its difficult to rely on anecdotal evidence from the single cases with Phen375. But when considering the countless testimonials, this pill appears as an effective fat burner and appetite suppressant. Normally, dieters may lose up to more than 40 pounds in 3 months. And the result may fluctuate around this number.

Burn up to 270 calories per day

There is no serious side effect. Some may experience headache.

To avoid possible effects of Phen375, you should eat more energy food, drink more water, fruit and vegetable juice. Phen375 can burn a significant amount of fat and is a safe diet pills.

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5. Hiprolean X-S High Strength Fat Burner

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Hiprolean X-S High Strength Fat Burner is one of the great trios from Evolution Slimming. It is a dietary supplement that has taken the market by storm since its launch.

Hiprolean X-S contains a mix of ingredients that inherit the natural power that has been a focus of Evolution Slimming. This pill is an excellent weight loss supplement that can even satisfy the most demanding dieters.

With the mix of many powerful ingredients from nature, Hiprolean X-S can help the dieters to lose up to 15 pounds in one month. To see the result, its advisable to strictly follow the dosage instruction. Many testimonials admitted that what they like about this pill is not only the number of weight they can remove from their body but also the significant improvement in their fitness and health.

This potent weight loss supplement comes with no side effect. This is totally understandable considering the fact that Hiprolean X-S is a 100% natural diet pill.

However, to ensure the safety of taking the pill, again, dont forget to follow the exact pill construction. Overdosing any pill may lead you to the unexpected consequences.

Hiprolean X-S is compatible with all adults, and the vegans will probably love this natural supplement. Similar to the other two weight loss products from Evolution Slimming, women with pregnancy and people under 18 or with health issues should consider not using this supplement.

6. PhenBlue

Editor Rating:

PhenBlue is from Intechra Health. This manufacturer is an American company in the dietary supplement industry. It has cGMP facility located in the U.S.

PhenBlue has a hyper fat blocking formula to support weight management. It can bind and block fat, reduce calories, and support losing of stubborn weight.

Using PhenBlue is very potential in losing weight, the number of pounds it can remove fluctuates around 17 pounds per month. However, there should be a consistency in using the pills for the optimum effect. Or else, the result can be largely different.

There is no serious side effect. Some users may experience insomnia in the first days of using.

When taking PhenBlue, you should reduce the amount of caffeine. And as all medication and supplements, over dosage of PhenBlue can be harmful.

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7. CitriTherm with Sinetrol Natural Fat Burner

CitriTherm is a natural weight loss formula, which is exclusively available from Evolution Slimming. This weight management supplement contains the natural ingredients, which are made in the UK with the highest standards.

The ingredients are formulated from Mediterranean fruits, which have been popular for their powerful weight loss benefits.

This weight loss natural formula prioritizes the safety and sustainability of the weight loss effect. Thus, its more than often more the dieters to begin to see the result over more than a month.

In fact, whichever brand you use, an overnight change is impossible. CitriTherm can help the dieters to lose up to more than 35 pounds over the period of 3 months. To ensure the result, its ideal to use CitriThermin at least one month

CitriTherm contains caffeine, dont exceed the dose. Also, if you are taking medication or having a long term health issue, its crucial to consult your doctor before actually using it.

8. Raspberry Ketone Pure Max Strength

Editor Rating:

The next weight loss pill from Evolution Slimming is Raspberry Ketone Pure Max Strength. This pill is popular among the dieters that demand no caffeine property in a weight loss product.

Similar to CitriTherm, Raspberry Ketone is a 100% natural formula for stable weight loss effect.

As it is a natural weight loss formula, the only active ingredient in this pill is Raspberry Ketone. The concentration of this primary ingredient is 600mg per capsule. Thus, its presence makes the pill a maximum strength product.

Other inactive ingredients include Microcrystalline Cellulose and Magnesium Stearate. They are popular in any medicine, whose only job is to protect the properties inside the capsule.

Similar to CitriTherm, Raspberry Ketone can reduce up to more than 10 pounds per month. Again, there should be a long-term consistency in accommodating the pill into the weight loss plan.

Otherwise, the resulting number may be a bit lower. Raspberry Ketone has several positive testimonials for its performance. It is especially favored by vegans and vegetarians.

Raspberry Ketone equips itself with several clinical studies to prove its performance and safety. There is now no report on the availability of side effects when using this pill.

Raspberry Ketone fits for all adults. However, if you are pregnant, breastfeeding, under 18 or having any health problems, consult your doctor before using the pill, or any weight loss pills.

The answer for all health problem above is to lose weight. Exercise, diet can help in most cases. But for many people, losing weight by exercising and going diet are not effective. They may suffer from health issues that make it hard to lose weight, burn fat, etc. or their health condition do not allow slow weight loss. In such cases, weight loss pills or diet pills are their solution. Good diet pills may benefit users in many ways.

Lets find out now.

We are full mainly by food containing fiber and protein. Such food has calories which is against the caloric restriction rule for weight loss. Here is where diet pills come in. Top diet pills contain appetite suppression ingredients Phentermine that ease your hunger and restrict calories intake. Caffeine and herbal extract hoodia are stimulants that reduces your appetite, and decrease food consuming.

Some diet pills contain diuretics compounds that reduce the amount of water held in your body. Dandelion extract, for example, increases urination to flush more water out of the body and boost weight loss.

Many best weight loss supplements for women not only promote fat burn but also prevent the formation of new fat. The ingredient that really works in reduce the development of new fat lipogenesis is betaine. It restricts the activity of genes that stimulate lipogenesis.

If exercising is not for you, there is a solution for calories burning during rest. Some multivitamin and mineral supplements can promote increased resting energy expenditures.

In general, taking good diet pills help:

With the availability of countless weight loss pills that claim to be the best weight loss supplements for women, it is not easy to choose the one that is for you. This is for sure a difficult task but you can do this following my advice on how to choose the best diet pills for women below.

Pre-check with your doctor if you can use diet pills or not. For example, some people with high blood pressure and heart rate cant not take diet pills with side effect of increased heart rate. Are there any potential interactions between your prescribed medications and diet pills ingredients? When you make your mind on which weight loss pills you want to take, consult your doctor again. Although many diet pills are non-description, it is possible to have effect on health condition so advice from the professionals is never redundant.

When you choose any kind of supplements, dietary or even cosmetics, do research on the ingredient. Does this ingredient support weight loss? Does this ingredient help my body situation? Different overweight issues require different weight loss solutions and ingredients. Remember to check if there is any banned ingredients and ingredients that you are allergic to. It is best to use weight loss pill with clinically studied ingredients.

What do you want a weight loss supplement to do for you? Always ask that question before buying. If you only need to reduce your appetite but not boost energy, choose the diet pills with appetite suppression, not with caffeine. Because if you are energetic already, even when in diet, weight loss pills with caffeine can cause over excited, increased heart rate, etc. If you have heavy exercise, diet pills with energy boost feature will be just right for you. Choose what you need to not waste money and reduce risk.

There are so many choice of best diet pills for women. However, not all of them are actually effective. Do your homework with the manufacturer. Choose the reputable one with experience in dietary supplement industry, and weight loss support. Is there any scandal of the company on ingredient, safety, result of the pills, etc.? It is easy to check within few clicks so spend a little bit of time to buy you good result.

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Dec 25th, 2017 | Filed under Diet Safely