Search Weight Loss Topics:

Page 1,750«..10 20..1,7491,7501,751 1,752..1,760 1,770..»

Home » Page 1750

Mar 6

Survival Fitness – LewRockwell

Comments Off

One oft-overlooked factor in survival is fitness. How many preppers do you know who rest on laurels of athletic prowess back in their 20s? Whose idea of exercise is getting up to go to the refrigerator, lobbing a crumpled can to the garbage can? Who talk the talk, but never walk the walk, especially if it consists of walking that walk in inclement weather?

In many different survival situations, your personal fitness level can mean the difference between life and death. Weve already talked aboutmaintaining and achieving a healthy body weight now lets talk about being fit.

A preppers forte is playing what if so lets play that game right now and look at some examples where being able to move quickly for a long time, possibly in adverse conditions, would be vital.

The Prepperu2019s Wate...Daisy LutherBest Price: $10.66Buy New $6.00(as of 03:10 EST - Details)These examples, of course, are what happens immediately, when you must escape something. What about those long days after the initial disaster, ones of plowing fields, chopping wood, and lugging water?

As a prepper, your personal health and fitness level can be your most valuable asset. Just as important as tools, weapons and plans, your ability to simply move your body for a long time without stopping can be the difference between life and death.

And it all starts with walking.

Just Walk

Of course, there are many components to fitness and eventually we will talk about all of those. But the best place to start is to lace up your sneakers and walk.

(This is where I tell you, as I am legally bound to do, that you should seek the advice of your physician before starting this or any other exercise program.)

When people start a walking program, they tend to make one of two mistakes.

1.) They push themselves way too hard and end up getting so sore on the very first day that they are virtually crippled from Delayed Onset Muscle Soreness.

2.) They dont push themselves hard enough and stop the second they begin to feel out of breath.

Your starting point depends on your current fitness level, of course, but that can be hard to judge if you have been moving from sitting on your rear at your desk at the office over to sit on your rear on the sofa at your house. So I generally recommend that you start with 30 minutes.

If you are truly sedentary, dont kill yourself by trying to set a rapid pace for your 30 minute walk. You should walk at a very comfortable pace for at least 5 minutes to warm up your body. Then, speed up to the point that speaking is possible but not super-easy. Your heart rate should be elevated enough that your speech is limited to short bursts of words, not Shakespearean monologues. If you get to the point that you can only gasp out a word at a time, you are pushing yourself too hard, and you need to slow down.

If you need to slow down, that doesnt mean stop! Keep going, just at a slow, easy pace. This is you, building your endurance. Unless you are having the symptoms of an actual heart attack (extreme shortness of breath, faintness, dizziness, pain down one arm, etc) keep moving at a slow pace as you catch your breath.

About 5 minutes before your walk is over, drop back your pace a little to cool down.

As you become more fit, you can make things more difficult and more akin to survival situations. You can add hills, obstacles, increase your speed, carry a loaded pack, or walk for longer to add to the challenge.The Prepperu2019s Blue...Tess PenningtonBest Price: $19.18Buy New $27.00(as of 11:50 EST - Details)

Motivation

Some things that help:

Safety note: I recommend only using one headphone. Whether you are in the city or out in the woods, like me, wearing two headphones and making yourself deaf is the equivalent of wearing a Prey t-shirt. Its important to always be aware of your surroundings.

Remember that you can have all of the preps in the world, but if you cant walk far enough to get to them, they will do you no good whatsoever. In fact, theyll feed the next guy, you know, the one whos out there pounding the pavement every day! He is in shape enough to get to them.

Your physical stamina can mean the difference between life and death, not only for you, but for those who depend on you. Just get out there and walk and within a month, you will see that your 30 minute walk takes you a lot further than it did when you began.

Excuses

And a word about excuses. Okay, a few words, because there are oh-so-many excuses.

Unless I am going to be struck by lightening or die of hypothermia because Ive gotten soaked in sub-zero temperatures, I walk. There are many days that I look out the window at the gray skies and think, oh, man, I dont want to walk today! But I do it any way. Why?

Because, if you are a prepper, you are training for life. You are training for events that happen at the most inopportune times. Rarely does a disaster conveniently time itself on a sunny day of moderate temperatures. Nope, if you have to hike away from a car accident, it likely happened because of ice or rain on the roads. You will be hiking away from it through the pouring rain. If a crime has been perpetrated on you, and you must flee, are you going to take your chance when it presents itself, or will you say, Yeah, its raining, dude. Im just gonna hang out with this serial killer until it clears up.

You arent made of sugar. You arent going to melt. Just walk.

And yes, you do have time. Unless you are moving from the moment you get up in the morning until the moment you go to bed, you can find 30 minutes to go for a walk. Trust me, after you get used to it, your body will crave it and youll feel so much better! If you really truly are that busy, break your walk up into two 15 minute walks, or even 3 ten minute walks. There really are very few days that you cant take 30 minutes from your day to do something wonderful and potentially life-saving.The Pantry Primer: How...Daisy LutherBest Price: $52.70(as of 11:50 EST - Details)

Youre sick? Are you really, truly sick? If you are, youre right. You should stay home, tucked under the covers. But if you have a bit of a headache, low energy, some female problems, or just general lethargy, you may be surprised at how much better you feel after a bit of exercise and fresh air. Exercise is natures anti-depressant and sometimes those minor aches and pains are related to mood more than they are actual physical maladies.

You dont have to start with a Marine Corp Mud Run. You see all those big buff dudes running down the road in fatigues, carrying an 80 lb. pack? Let em run! You, my friend, are just going to walk today. You are going to get started and you are going to find your own path to fitness. This isnt about comparing yourself to those who are more fit or more strong than you. Everyone is not capable of doing what an Ironman Triathlete does but just about everyone is capable of more than they are doing right now. If you challenge yourself, you might just be amazed at what you can do once youve built a base of fitness.

Get Started

Today. Right now. If its the middle of the night when youre reading this, then you can wait until tomorrow. But remember that the sooner you start, the sooner you are ready to face survival challenges head on. You, keeling over from a heart attack while you bug out, will be one less thing that you (and those with you) have to worry about.

Getting into better shape is something you will never regret. Even if you never need to be more fit because of a survival situation, you still get all the health and well-being benefits from doing it. Your body and those who love you will thank you!

I got fit and I never even had to escape from a deranged stalker!

What a waste of time!

said no one, ever.

Reprinted with permission from The Organic Prepper.

The Best of Daisy Luther

See more here:
Survival Fitness - LewRockwell

Mar 6

A Victory for Free Speech – LewRockwell

Fitness

Comments Off

Shop all books by Judge Napolitano

The litigation brought by Stormy Daniels against Donald Trump has had its day of reckoning. The adult-film star who sued the president for defamation not only lost a portion of her lawsuit but was ordered to pay the presidents legal bills. All this was a resounding victory for the freedom of speech.

After the right to life, protected by the Fifth and 14th amendments, and the right to be left alone, protected by the Fourth, the freedom of speech, protected by the First, is our most cherished. James Madison, who drafted the Bill of Rights, was careful to refer to speech as the freedom of speech so as to underscore the Framers unambiguous belief that free speech is pre-political. Stated differently, it existed before the government did and thus did not come from the government. As it does not originate in the government, Madison and company believed it originates in our humanity.

Earlier this week, a federal judge in Los Angeles ruled that Daniels efforts to use the courts to punish the president for his exercising the freedom of speech were frivolous.

Here is the back story.Suicide Pact: The Radi...Andrew P. NapolitanoBest Price: $1.19Buy New $3.30(as of 06:15 EST - Details)

Daniels claims that she and Trump had a consensual sexual encounter in a Lake Tahoe hotel room in 2006, shortly after Trumps youngest son, Barron, was born. On CBS 60 Minutes program, she told Anderson Cooper of the sexual experience in vivid and graphic detail. Trump has denied many times that he had a sexual encounter with Daniels.

Daniels also told Cooper that she had been with Trump in public after their encounter, and she produced a photo of them together in a public place. She then told him that after she and Trump had ended their friendship, a stranger approached her in the parking lot of a Las Vegas fitness center and threatened to harm her if she failed to keep the existence of her relationship with Trump quiet.

She even produced a sketch of a man she said depicted the person who threatened her. In the same interview, she revealed that Michael Cohen, then Trumps personal lawyer and today a government witness against him, paid her $130,000 to remain quiet about her alleged affair with Trump, and she accepted the money and agreed to stay quiet.

Trump wasnt having any of this. He tweeted that the depiction of the man Daniels claimed threatened her bears a striking resemblance to her former husband and that she had made up the story of their sexual encounter, as well as the story of the parking lot threat. He called the version of events she gave to Cooper a con job.

While Daniels back-and-forth with Trump was going on, her lawyers filed litigation in federal court seeking to invalidate the nondisclosure agreement she signed with Cohen and accusing Trump of defamation when he said she had pulled off a con job. On Monday of this week, at Trumps request, a judge dismissed the defamation claim.The Freedom Answer Boo...Andrew P. NapolitanoBest Price: $3.03Buy New $5.99(as of 01:20 EST - Details)

Bad cases often make good law, and this is one of them. Whether one believes Daniels or Trump about what may have happened in a Lake Tahoe hotel room 12 years ago, one can appreciate the free speech values at play here. The Bill of Rights in general and the First Amendment in particular articulates negative rights. Stated differently, the First Amendment doesnt grant the freedom of speech (we know that from Madisons use of the word the preceding the word freedom); rather, it negates the ability of the government, which includes the courts, to infringe upon speech.

The free in free speech means free from government infringement. So, if Daniels calls Trump directly or by implication an adulterer on national television, he can take to Twitter to proclaim that she has perpetrated a con job and he can do so with impunity.

The failure of the courts to protect Trumps right to challenge his accusers veracity in public or the use of the courts to attempt to intimidate Trump from proffering that challenge by making him pay for it would have constituted an infringement by the government of Trumps free speech rights.

Sending a signal that there was no legal basis to claim that con job in reply to adulterer was defamatory and unwilling to be the instrument through which speech even the rough-and-tumble variety Trump often employs could be punished, deterred or infringed upon by the government, the court found Daniels defamation claim to be frivolous. She and her lawyers ought to have known the defamation claim would not prevail, and thus she or they (at this writing, it is unclear who) were ordered to pay the legal bills Trump incurred for defending the defamation claim.It Is Dangerous to Be ...Andrew P. NapolitanoBest Price: $1.40Buy New $5.35(as of 02:25 EST - Details)

The United States has a long and storied history with the freedom of speech. The same generation that ratified the First Amendment in some cases, the same human beings also enacted the Alien and Sedition Acts, which prohibited speech defamatory of the government. Thomas Jefferson pardoned all who were convicted under this dreadful and unconstitutional law, including a member of Congress. Yet Abraham Lincoln, Woodrow Wilson and Franklin Roosevelt all punished dissenters for the anti-war speech they uttered in wartime, and they got away with punishing them.

But since a unanimous opinion in 1969 involving hateful words uttered by a Ku Klux Klansman, the Supreme Court has held that all innocuous speech is absolutely protected from government interference and that all speech is innocuous when there is time for more speech to challenge or rebut it. This has led toour robust modern jurisprudence, which declares that individuals decide for themselves what to say and hear. The government does not decide for us.

In America, it may take a tawdry tale of sex in a hotel room to bring these values to light.

Reprinted with the authors permission.

The Best of Andrew P. Napolitano

See the original post here:
A Victory for Free Speech - LewRockwell

Mar 6

The Heart Scam That Could Cost Your Life – LewRockwell

Fitness

Comments Off

By Dr. Mercola

More than half a million Americans received an angioplasty in 2007 (the most recent year for which data is available).i

This invasive procedure involves inflating a thin balloon in a narrowed artery to crush deposits; a stent (a wire mesh tube) is often then left behind to keep the vessel open.

When used during a heart attack, an angioplasty can quickly open a blocked artery to lessen the damage to your heart, and when used in this way can be lifesaving.

However, oftentimes heart disease patients receive angioplasties even though they have not had a heart attack a decision that goes against the latest medical guidelines and the suggestion of a new study, which found people Doctoru2019s Best High...Buy New $26.26(as of 10:55 EST - Details)treated using other less-invasive methods fared just as well as those who also underwent angioplasty with stents.

Angioplasty Offers No Evidence of Benefit Compared to Less Invasive Treatment

If you have stable heart disease, research shows that your initial treatment should usually be lifestyle changes. But less than half of heart disease patients are treated using lifestyle changes prior to undergoing angioplasty. According to an analysis of eight clinical trials involving over 7,000 people, angioplasty offersno benefit compared to the less invasive treatment of heart disease.

The researchers concluded:

Initial stent implantation for stable CAD [coronary artery disease] shows no evidence of benefit compared with initial medical therapy for prevention of death, nonfatal MI, unplanned revascularization, or angina.

As an invasive surgery, angioplasty does come with its fair share of risks, however. Among them:

Because angioplasty does absolutely nothing to address the underlying causes of heart disease, you should know that restenosis, or a re-narrowing of your arteries, is common. This occurs in up to 40 percent of angioplasties without stents, but even with a stent, the risk is still around 20 percent (or 10 percent for a drug-eluting stent).ii And, of course, if your artery becomes re-narrowed the surgery was all for nothing.Doctoru2019s Best Serr...Buy New $11.45(as of 06:15 EST - Details)

Along with saving yourself from the potentially life-threatening risks noted above, avoiding angioplasty will save you a hefty chunk of change. AsConsumer Reports noted:

Angioplasty is also more expensive, the authors report. They said that by following current guidelines, 76 percent of patients with stable heart disease would save approximately $9,450 each in lifetime health-care costs. Other researchers have estimated such a shift would save $6 to $8 billion a year.

Even Drugs Can Often be Avoided for Heart Disease

The alternative treatment to angioplasty noted in the study was a combination of lifestyle changes and drugs.

medical guidelines have for several years said that most people who have symptoms of heart problems, such as angina (chest pain on exertion), but have not had a heart attack, should be treated with lifestyle changes and drugs first. Yet less than half of patients in that situation are treated according to these guidelines before undergoing angioplasty, research suggests, Consumer Reports states.

This may come as a surprise, but many medications commonly prescribed to heart disease patients can also be avoided. This includes statin drugs, which are taken by millions of Americans. The majority of people who use statin cholesterol-lowering drugs are doing so because they believe lowering their cholesterol will prevent heart attacks and strokes. How many of these people do you think would continue to take them if they knew these very same drugs have been linked to decreased heart muscle function and increased a risk of stroke, along with hundreds of other serious side effects?

Not very many, right?

Well, you may want to reconsider your use of statins, as a study in Clinical Cardiology found that heart muscle function was significantly better in the control group than in those taking statin drugs!iii Further, keeping your cholesterol levels higher may actually help you to prevent disease, and is not actually linked to heart disease.Serra Enzyme 80,000IU ...Buy New $29.00(as of 10:50 EST - Details)

For the vast majority of people, statin drugs are an unnecessary health risk youre better off avoiding and you definitely want to avoid the trap of taking them to lower your cholesterol. Other common heart disease medications, like high blood pressure drugs and even aspirin, do absolutely nothing to address the underlying causes of the condition.

It is rare when a drug is appropriate for treatment of a chronic condition like heart disease, but that doesnt stop pharmaceutical companies from creating more of them. Currently, researchers are working on nearly 300 new medications for heart disease and stroke but you likely have all the tools you need for prevention and treatment at your disposal right now.

If You Have Stable Heart Disease, Lifestyle Changes Should be Your Go-To Treatment

Most chronic diseases, including cancer, heart disease, diabetes, and obesity, are largely preventable with simple lifestyle changes. Imagine the lowered death toll, not to mention costs to the economy, if more people decided to take control of their health heart disease and cancer alone accounted for 47 percent of deaths in the United States in 2010, and there are many strategies you can implement to lower your risk of these diseases and most of the leading causes of death in the United States.

In the case of heart disease, the healthy lifestyle strategies that follow are not only effective as prevention; theyre also useful for treatment. So what does a healthy lifestyle entail?

Omega-3 fat like that found in krill oil improves endothelial function, a major factor in promoting the growth of new blood vessels, and has beneficial effects on your hearts electrical system, preventing potentially life-threatening heart rhythm disorders.NOW Supplements, Vitam...Buy New $9.40(as of 10:30 EST - Details)

Omega-3 deficiency may actually be a significant underlying factor in up to 96,000 premature deaths each year, including some of those from coronary heart disease and stroke. Even the FDA allows claims for omega-3 for heart disease; it is one of the few food health claims that the FDA allows and, yes, I view omega-3 fats not as just another supplement, but as an essential food you need to include in your diet.

How to Determine Your Heart Disease Risk

Before deciding on an angioplasty, its important to be able to accurately gauge your heart disease risk and you should know that your total cholesterol level is just about worthless in determining this risk unless it is close to 340 or higher.

Instead, one of the most important risk factors will be your HDL to cholesterol ratio.

I have seen a number of people with levels over 250 who actually were at low heart disease risk due to their HDL levels. Conversely, I have seen even more who had cholesterol levels under 200 that were at a very high risk of heart disease based on the following additional tests:

HDL percentage is a very potent heart disease risk factor. Just divide your HDL level by your cholesterol. That percentage should ideally be above 24 percent. Below 10 percent, its a significant indicator of risk for heart disease. You can also do the same thing with your triglycerides and HDL ratio. That ratio should be below 2.

If you have type 2 diabetes, youre automatically at an increased risk so you can move ahead to my recommendations above. In fact, anyone can use the above recommendations because their only side effects are improved health! Thats the beauty of it. Together, these steps can drastically lower your heart disease risk and improve heart health sometimes quite rapidly. If youre otherwise healthy and your heart disease is stable, only after exhausting these strategies should more invasive options, like drugs and angioplasty, be considered.

Sources and References

The Best of Joseph Mercola

Excerpt from:
The Heart Scam That Could Cost Your Life - LewRockwell

Mar 6

Help Your Brain – LewRockwell

Fitness

Comments Off

By Dr. Mercola

Even though your brain affects everything you do, you probably dont give it literally much thought. Clever pun aside, how often do you actually consider what your brain may need to stay healthy? Given the fact your brain impacts all aspects of your life from happiness and health, to relationships and rest its important you understand how to take care of it.

While aging and genes have some effect, they may not have the final word about the fate of your brain. Your brains lifelong neuroplasticity enables you to have continual influence over its health based on how you eat, sleep, exercise, express yourself, manage stress and more. The actions, attitudes and thoughts you have today, as well as the daily lifestyle choices you make, all play a meaningful role in your brains health.

With more than 5 million Americans currently living with Alzheimers disease and as many as 16 million expected to suffer with it by 2050,1brain care is not a subject you can afford to ignore. Start today by reviewing the following 10 actions you can take daily to positively impact the health of your brain.2

1. Get Proper Sleep

About 1 in 3 Americans gets less than seven hours of sleep a night, and an estimated 83.6 million adults in the U.S. are sleep-deprived.3,4You may be suffering from sleep deprivation if you work thenight shift, have a sleep disorder such assleep apneaor spend a lot of time in front of electronic gadgets at night. Particularly if your habit is to sleep five or fewer hours a night, you may be putting yourself at risk of cognitive decline and memory issues that will only accelerate as you age.

Dr. Paul Mathew, neurologist and assistant professor of neurology at Harvard Medical School, underscores the value of sleep to your overall health and well-being. He says:5

Sleep is a critically important component of human existence. On average, humans spend about 25 to 35 percent of their lives sleeping. Sleep allows both the body and brain to rest and recover from the stress of daily life. As such, trouble sleeping can cause a range of health problems, and, if left untreated, dire consequences.

Even if sleep duration is good, sleep quality can be quite poor. People who wake up many times during the night can have some nights with zero hours of deep, restful sleep. Poor sleep quantity and/or quality can cause excessive daytime drowsiness chronic fatigue, headaches, mood issues, irritability, poor memory and cognitive dysfunction.

The National Sleep Foundation offers three tips to support your bodys need for quality sleep:6

Whatever your approach, research suggests adults need right around eight hours of sleep a night. The sleep needs of seniors, young adults, teenagers and children vary. If you are not sure how much sleep you should be getting, review thesleep needs according to your age. Using a wearable fitness tracker at night may help you gain more insight into your sleep patterns.

2. Train Your Unconscious Mind

According to the documentary Automatic Brain: The Magic of the Unconscious Mind, your subconscious mind manages about 90 percent of everything you do whether you are asleep or awake. You may be surprised to learn your conscious mind plays only a minor role in guiding your life. In reality, most of what you think, say and do every day is a function of your automatic, or unconscious brain (also known as your subconscious). Without you fully realizing it, your brain essentially is running your life on autopilot.

Because your subconscious plays such a big role, you will benefit from a better understanding of it, which will help you leverage it to your full advantage. Writing in Psychology Today, Matt James, Ph.D., president of The Empowerment Partnership and master trainer of neuro linguistic programming, assigns several qualities to your unconscious brain. Among them, states James, your unconscious brain:7

Acts like a young child: Similar to a young child, your unconscious mind needs clear, detailed directions and lots of reminders. It takes instructions literally, so be sure to give it specific (and positive) guidance.

Communicates through emotion and symbols:To get your attention quickly, your unconscious mind uses feelings, imagery and symbols. Its your job to discern what they mean.

Deals with positives only:Negative words like dont, no or not are largely ignored by your unconscious mind. For this reason, it is better to say, I am going to improve my health by avoiding smoking as opposed to I dont want to smoke. You can also use creative imaging to center your mind on positive thoughts.

Because your unconscious mind has a pervasive influence on your life, you can actively harness its power and direct its influence in positive, life-giving ways by:8

Expressing yourself artistically:Artistic endeavors such as coloring, drawing or painting make use of your subconscious by allowing your creativity to surface and making space for the expression of your true feelings. Because the goal is to tap into your unconscious mind, you dont need to be a great artist, just open to the creative process.

Rehearsing desired outcomes:A great way to program a new activity, skill or thought into your unconscious mind is to rehearse it and repeat it until it takes root. Similar to the countless songs and jingles lodged in your subconscious, you can rehearse new attitudes, ideas, outcomes and thoughts that you want to become reality. By frequently repeating out loud what you want, you aid your subconscious mind in catching on and helping you achieve your desired outcomes.

Reviewing before bed:A great way to learn new material, such as exam material, goals, presentations or speeches, is to review it right before you go to sleep. Doing so helps transfer the content to your subconscious, putting it at the forefront of your mind as you drift off to sleep, and potentially influencing the content of your dreams.

3. Focus on One Task at a Time

Multitasking is perceived to be more efficient than a single-minded focus, but youll feel calmer and more relaxed if you choose to focus on one task at a time. Think about the last time you tried to talk on the phone with a friend while cooking supper or checking your email. I bet you missed much of what your friend was saying because your brain was trying to split time between two very different activities.

Research conducted by Stanford University suggests multitasking reduces your efficiency because your brain can only do one thing well at a time. The study authors said: People who are regularly bombarded with several streams of electronic information do not pay attention, control their memory or switch from one job to another as well as those who prefer to complete one task at a time.9,10So, give your brain a break and put your focus exclusively on the one task or person at hand. You may be surprised at the results.

4. Exercise Regularly

If you exercise regularly, you not only will have a healthier body, but a better brain, too. Regardless of your age, exercise can provide enormous benefits for your body and your mind. If youre over 40, its especially important to step up your exercise program because your physical strength, stamina, balance and flexibility are beginning to decline due to age. Fortunately, doing the right type of exercise can help you counteract these declines.

To achieve optimal benefits, youll want to establish a comprehensive exercise program that includeshigh-intensity exercises, strength training, core exercises and stretching. I also urge you to consider walking, in addition to your regular workout regimen, aiming for 10,000 to 15,000 steps per day. Avoid sitting as much as possible limiting your sitting to three hours a day or less.Prolonged sittingis a risk factor for chronic disease and early death even if you are very fit and exercise regularly.

In terms of the effect exercise has on your brain, scientists have suggested it can trigger a change in the way your amyloid precursor protein is metabolized, thereby slowing down the onset and progression of Alzheimers.11Exercise also increases your levels of the protein PGC-1alpha. Research has shown people with Alzheimers have less PGC-1alpha in their brains.

A meta-analysis of 19 research studies published in the British Journal of Sports Medicine12suggests exercise has strong, positive effects on the brains of individuals ages 6 to 35. The study authors said, acute physical exercise enhances executive functioning in preadolescent children, adolescents and young adults.

5. Write Down Your Thoughts

The prevalence of computers, smartphones and tablets, as well as the diminished emphasis on handwriting means communication involving pen and paper is becoming less common. As such, technology is causing us to miss out on the brain benefits of writing. For example, research suggests writing things by hand helps you better internalize information and ensures you retain it.13,14The study authors stated:15

[E]ven when laptops are used solely to take notes, they may still be impairing learning because their use results in shallower processing. In three studies, we found that students who took notes on laptops performed worse on conceptual questions than students who took notes longhand. We show laptop note takers tendency to transcribe lectures verbatim, rather than processing information and reframing it in their own words, is detrimental to learning.

In addition, getting your thoughts down on paper can help you remove mind clutter, especially before going to bed. If you are feeling highly stressed and anticipate not sleeping well as a result, make time to write out your thoughts before going to bed. Simply take out a pad of paper and a pen, set a timer for five to 10 minutes and begin writing whatever comes to mind. Avoid editing yourself and write literally anything and everything that comes to mind.

When left unchecked, lingering negative feelings and the emotional stress accompanying them can wreak havoc on your brain health. This is true even if you are doing everything else diet, exercise and sleep, for instance right. Over time, as you stick with this habit ideally as a weekly or even daily activity your brain will connect with your subconscious, uncovering and surfacing valuable insights and thoughts of which you had previously been unaware.

If you are not sure how to address the issues and concerns that surface as you write them on paper, you might try theEmotional Freedom Techniques (EFT). It is a handy tool that involves light tapping over the major energy meridians of your body. EFT is quick and painless, and you can use it as often as you need to unload emotional baggage.

6. Eat a Healthy Diet

The following dietary recommendations are vital for maintaining brain health and staving off Alzheimers:

Eat real food, ideally organic. Be sure to choose organic grass fed meats and animal products. Research has shown vegetables to be particularly beneficial for slowing age-related cognitive decline due to the antioxidants they contain. Avoid processed foods of all kinds because they contain items known to be harmful to your brain, such as refined sugar, artificial sweeteners, glutinous grains, genetically engineered ingredients and pesticides.

Replace refined carbohydrates with healthy fats. Contrary to what most people think, your brain does not need carbohydrates and sugars for fuel. What it does need is healthy fats, such as saturated animal fats and animal-basedomega-3s, which are far more important for optimal brain function. Avoid all trans fats and hydrogenated fats such as margarine and various butter-like spreads, as well as vegetable oils like canola and soybean oil.

Healthy fats support your mitochondria, a topic addressed more thoroughly in my book Fat for Fuel. Healthy fats to add to your daily diet include:

Avoid gluten and casein.The main items to forgo in this category are wheat and pasteurized dairy, but not dairy fat such as butter. Research shows your blood-brain barrier is negatively affected by gluten. Gluten also makes your gut more permeable. This allows proteins to get into your bloodstream where they promote autoimmunity and inflammation, both of which play a role in the development of Alzheimers.

Optimize your gut flora.You can strengthen your gut microbiome not only by abstaining from processed foods, but also by avoiding antibacterial products, antibiotics and fluoridated water. You can fortify your gut by regularly eating cultured andfermented foods, or using a high-quality probiotic. My 2015 interview with Dr. David Perlmutter explores the compelling connection between yourgut microbes and brain health, relating it to neurological diseases such as Alzheimers.

7. Keep Your Mind Active

Keeping your mind active and mentally stimulated has been shown to be an effective antidote for resisting cognitive decline, especially as you age. Challenging yourself with mental exercise is believed to activate processes in your brain that keep your brain cells alive, support the growth of new nerve cells and foster communication among your nerve cells.

If you frequently watch TV and think of it as a form of mental stimulation, you need to know it is actually associated with mental decline.16A few of the beneficial activities you can do at any age to keep your mind active include:17

8. Eliminate Toxins

You can help your brain by eliminating toxins that have been shown to negatively affect it (and the rest of your body). A few of the toxins you should avoid are:

Aluminum:Aluminum can cross your blood-brain barrier and has been directly linked to Alzheimers. Sources of aluminum include antiperspirants, nonstick cookware and vaccine adjuvants. Learn more abouthow to detox aluminum.

Dental amalgam fillings:Dental amalgam fillings, which are 50 percent mercury by weight, are a major source of heavy-metal toxicity. If you have amalgams and are in reasonably good health, review mymercury detox protocoland enlist the services of a biological dentist to remove them.

Flu vaccinations:No matter what you have been told about its effectiveness and importance, carefully consider the risks before getting the flu vaccine. Many flu vaccines contain both aluminum and mercury, which are considerably more damaging to your health than the illness itself. Studies have also repeatedly shown theflu vaccine rarely works.

Statins and anticholinergic drugs:Statin drugsare problematic because they suppress the synthesis of cholesterol and deplete your brain of coenzyme Q10, vitamin K2 and neurotransmitter precursors. Drugs that block acetylcholine, a nervous system neurotransmitter, have been shown to contribute to memory loss in some individuals.18,19These drugs include certain antidepressants, antihistamines, bladder-control medications, narcotic pain relievers and sleep aids.

Microwave radiation from cellphones and other wireless technologies.Last year, Dr. Martin Pall published a scientific review20showing how microwave radiation from cell phones, Wi-Fi routers and computers and tablets not in airplane mode is clearly associated with many neuropsychiatric disorders, including Alzheimers.

Microwaves emitted from devices such as these increase intracellular calcium through voltage gated calcium channels (VGCCs), and one of the tissues with the highest density of VGCCs is your brain. Once these VGCCs are stimulated they trigger the release of neurotransmitters, neuroendocrine hormones and highly damaging reactive oxygen species, significantly raising your risk for neurodegenerative diseases like Alzheimers.

Based on this mechanism, it seems clear that chronic exposure to electromagnetic fields (EMFs) can play a significant role in dementia and that as a society, we need to take this very seriously. On a personal level, be sure to limit your exposure to wireless technology. Simple measures include turning your Wi-Fi off at night, not carrying your cellphone on your body and not keeping portable phones, cellphones and other electric devices in your bedroom.

9. Meditate

Meditation helps you take a deliberate break from the stream of thoughts constantly flowing in and out of your mind. Some people use it to promote spiritual growth or find inner peace, while others use it as a powerful relaxation and stress-reduction tool. A 2012 study published in Frontiers in Human Neuroscience asserts meditation can have a long-term effect on your mental state because it prompts changes in your amygdala, a region of your brain associated with processing emotion. The authors stated:21

[Eight] weeks of training in meditation yielded distinct changes in amygdala activation This finding suggests that meditation training may affect emotional processing in everyday life, and not just during meditation. This is consistent with the hypothesis that meditative states can result in enduring changes in mental function.

Research from the National Center for Complementary and Alternative Medicine also supports the notion of meditation as a form of mental exercise that can help regulate your attention and emotions and improve your well-being.22

10. Be Optimistic

A study published in Social, Cognitive and Affective Neuroscience23suggests healthy adults who have a larger orbitofrontal cortex (OFC) tend to be more optimistic and have less anxiety. Your OFC is a region of your brain located in your prefrontal cortex just behind your eyes it plays a key role in regulating your emotions and behavior through the integration of intellectual and emotional information.

Researchers believe the size of your OFC appears to predict your tendency toward either anxiety or optimism. According to Psychology Today,24the study:

[S]hows that optimism may ultimately protect [you] from anxiety by stimulating changes in the OFC. It appears that [you] can create an upward spiral by altering the gray matter volume of the OFC. In future studies, [researchers] plan to test whether optimism can be increased and anxiety reduced by training people in tasks that engage the OFC, or by finding ways to boost optimism directly.

Lead researcher Florin Dolcos, associate professor of psychology and neuroscience at the Beckman Institute for Advanced Science and Technology at the University of Illinois, believes cultivating optimistic thoughts can have a lasting effect on your brain. He said, If you can train peoples responses, the theory is that over longer periods, their ability to control their responses on a moment-by-moment basis will eventually be embedded in their brain structure.25

Even One Change Can Make a Big Difference in Your Brain Health

Dementia and Alzheimers have become so common that you may be unconsciously accepting these conditions as a natural part of aging, unfortunate family genes or both. The truth is, you can positively influence your brain. The actions I suggested above will help ensure your mind remains sharp and resilient for many years to come.

I encourage you to choose one of the suggestions and begin acting on it today. Making just one change can make a big difference in your brain health. Take care of your brain and it will take care of you.

Sources and References

The Best of Joseph Mercola

Go here to see the original:
Help Your Brain - LewRockwell

Mar 6

The Horrible Health Effects of Yeast/Fungus Overgrowth …

Fitness

Comments Off

Yeast overgrowth is rampant in America. It begins with an intestinal flora imbalance that results in yeast overgrowth that goes systemic. Please note that this means you do not have to be female to have this men have it too.

Common symptoms of yeast overgrowth include gas and bloating, indigestion or heartburn, chronic fatigue, fibromyalgia, sugar/carbohydrate cravings, blood sugar swings, food sensitivities, sensitivities to smells, insomnia, prostatitis, PMS, endometriosis, urinary tract infections, headaches, allergies, eczema, rashes, skin tags, weak and pealing fingernails, memory loss, arthritis, eye problems, sinusitis, thick & ropy saliva, coated tongue, and fungal infections such as athletes foot and fingernail/toenail infections.

Getting rid of yeast/fungus is one of the first steps to take in rebalancing the body so it can heal itself. One of the main problems with yeast overgrowth is that it makes everything that is out of balance worse this goes for headaches, allergies, arthritis, skin conditions, cholesterol, etc. Yeast/fungus limits our ability to digest and use our nutrients. It limits our ability to manufacture B vitamins (look back at my previous article on B vitamin deficiency) and also our ability to convert beta carotene to vitamin A.

When someone has yeast overgrowth, their blood will have small green chunks of fungus in it. Yuck! They will crave carbohydrates and complain of having no energy and they will just not feel well.

Yeast/fungus is so prevalent it is the first condition I recommend addressing as the body just cant overcome this kind of imbalance and it will only get worse no matter how many supplements or medications you take.Nutribiotic Gse Capsul...Buy New $11.85(as of 10:15 EST - Details)

Yeast overgrowth is common in children who are hyper, have attention problems, stomach aches, bed wetting, skin rashes, asthma and allergies. This translates to adults with similar problems including the same symptoms children have, but instead of bed wetting, the issue turns into frequent urinary tract infections. Adults will also have more headaches with yeast/fungus. Almost every autoimmune conditions has yeast overgrowth as a component.

The point I am making is that systemic yeast is a big problem. If you have it, work on getting your body back into balance naturally.

Getting rid of yeast overgrowth involves herbal supplements, dietary changes, elimination (if possible) of immunosuppressive drugs and antibiotics, rebalancing and strengthening the immune system, and repopulating the intestines with the appropriate bacterial balance.

Natural products that eliminate yeast are caprylic acid, oregano, grapefruit seed extract, garlic, olive leaf, pau darco and cellulase. Most of the natural products are taken in stages. The first stage involves killing the yeast. The second stage involves repopulating the body with appropriate beneficial bacteria by using probiotics.

Both stages need to be supported by an appropriate diet that eliminates foods that feed the yeast. Foods that easily convert to sugar or are high in natural sugar such as fruit, fruit juices, refined grains and products made from refined grains, dairy products, alcohol, and sweets should be eliminated. Other foods that should be eliminated are foods with natural molds such as peanuts and peanut butter, vinegar, and mushrooms. You can search the internet for yeast diets if you want more specifics.

The ease of eliminating yeast overgrowth many times depends on the length of time the body has been out of balance. If yeast overgrowth recurs after such a program, the immune system most likely needs to be supported or an ongoing maintenance program may be necessary.

The Best of Margaret Durst

Mar 6

Tips To Lose Water Weight Quickly – medicaldaily.com

How to lose weight quickly

Comments Off

Water retention can usually explain sudden bloating or that feeling as though the pounds have piled on overnight. Here are some simple tips to get rid of the excess water just as fast.

Cut your intake of salt

This is not just about keeping your hands off the salt shaker at the dinner table. Processed foods and meals served at restaurants are among the hidden sources of sodium you could be consuming on a daily basis.

Make it a habit tostart reading food labels and opt for the brands that have lessersodium content.And when you are dining out, you can make a request for your order to be prepared with little or no salt.

Stay hydrated regularly

Making sure that enough water goes into your system can actually help in eliminating excess water. This is because fluid retention is a coping mechanism used by the body when you are dehydrated.

You can stay hydrated by drinking water and also by consuming hydrating foods such aswatermelon, cucumber, spinach, strawberries,cantaloupe, and more. Here are some of the other changes you can expect to see once you start reducing your dehydration levels.

Get tested for other issues

"What is causing the water weight? If you've had a few too many pickles, drink water and youll notice your weight going back to normal within a day. But if its linked to hormones, it might take a while," Bonnie Taub-Dix, a registered dietitian, told Prevention.

If your fluid retention leaves you feeling uncomfortable, itis a good idea to speak to a doctor and find out if you should get tested for any underlying health issues. "This could be a sign of a blood pressure issue, medication problem or other health concern,"Taub-Dix added.

Consume more potassium

You may also want to include more potassium in your diet. According to Live Strong, this can help regulate the water balance in your body by counteracting some of the effects of consuming too much sodium.

Some good sources of the mineral include sweet potatoes,bananas, mushrooms, potatoes, greens, low-fat yogurt, and more. Do not take apotassium supplement unless you have been instructed to do so by your doctor since too much potassium in the blood can be harmful.

Reduce sedentarybehavior

If you have not been moving around much lately, you may simply need to sweat out that extra water. Medical News Today explains that a workout can stimulateblood flow and improvecirculation, reducing the buildup of fluid in the legs, feet, and other parts of the body.

"Exercise reduces water weight even more by burning through glycogen energy stores. However, replacing lost fluids is vital after any physical activity to avoid dehydration," the website states.

Link:
Tips To Lose Water Weight Quickly - medicaldaily.com

Mar 4

Fitness and Exercise – CNN

Fitness

Comments Off

' : ""},a.getDefinedParams = function(n, e) {return e.filter((function(e) {return n[e]})).reduce((function(e, t) {return r(e, (function(e, t, n) {t in e ? Object.defineProperty(e, t, {value: n,enumerable: !0,configurable: !0,writable: !0}) : e[t] = n;return e})({}, t, n[t]))}), {})},a.isValidMediaTypes = function(e) {var t = ["banner", "native", "video"];if (!Object.keys(e).every((function(e) {return (0,u.default)(t, e)})))return !1;if (e.video && e.video.context)return (0,u.default)(["instream", "outstream"], e.video.context);return !0},a.getBidderRequest = function(e, t, n) {return (0,o.default)(e, (function(e) {return 0 > t / 4).toString(16) : ([1e7] + -1e3 + -4e3 + -8e3 + -1e11).replace(/[018]/g, e)},a.getBidIdParameter = function(e, t) {return t && t[e] ? t[e] : ""},a.tryAppendQueryString = function(e, t, n) {return n ? e + (t + "=") + encodeURIComponent(n) + "&" : e},a.parseQueryStringParameters = function(e) {var t = "";for (var n in e)e.hasOwnProperty(n) && (t += n + "=" + encodeURIComponent(e[n]) + "&");return t},a.transformAdServerTargetingObj = function(t) {return t && 0 ';return t += ''},a.createTrackPixelIframeHtml = function(e) {var t = !(1 n ') : ""},a.getIframeDocument = function(e) {if (e) {var t = void 0;try {t = e.contentWindow ? e.contentWindow.document : e.contentDocument.document ? e.contentDocument.document : e.contentDocument} catch (e) {a.logError("Cannot get iframe document", e)}return t}},a.getValueString = function(e, t, n) {return null == t ? n : a.isStr(t) ? t : a.isNumber(t) ? t.toString() : void a.logWarn("Unsuported type for param: " + e + " required type: String")};a.getHighestCpm = U("timeToRespond", (function(e, t) {return t = u.syncsPerBidder)return c.logWarn('Number of user syncs exceeded for "' + t + '"');if (u.filterSettings) {if (function(e, t) {var n = u.filterSettings;if (function(e, t) {if (e.all && e[t])return c.logWarn('Detected presence of the "filterSettings.all" and "filterSettings.' + t + '" in userSync config. You cannot mix "all" with "iframe/image" configs; they are mutually exclusive.'),!1;var n = e.all ? e.all : e[t], r = e.all ? "all" : t;if (!n)return !1;var i = n.filter, o = n.bidders;if (i && "include" !== i && "exclude" !== i)return c.logWarn('UserSync "filterSettings.' + r + ".filter" setting '" + i + "' is not a valid option; use either 'include' or 'exclude'."),!1;return !!("*" === o || Array.isArray(o) && 0 n n n prebid.org wrappern n " + (n ? "" : "") + "n n n n "),ttlseconds: Number(e.ttl)}}},23: function(e, t) {var n = {}.toString;e.exports = function(e) {return n.call(e).slice(8, -1)}},24: function(e, t) {e.exports = function(e) {if (null == e)throw TypeError("Can't call method on " + e);return e}},25: function(e, t, n) {var r = n(60)("wks"), i = n(62), o = n(19).Symbol, a = "function" == typeof o;(e.exports = function(e) {return r[e] || (r[e] = a && o[e] || (a ? o : i)("Symbol." + e))}).store = r},26: function(e, t) {e.exports = function() {}},27: function(e, t, n) {"use strict";Object.defineProperty(t, "__esModule", {value: !0}),t.default = function(e) {var t = e;return {callBids: function() {},setBidderCode: function(e) {t = e},getBidderCode: function() {return t}}}},28: function(e, t, n) {"use strict";var r, i = n(7), o = (r = i) && r.__esModule ? r : {default: r}, a = (function(e) {{if (e && e.__esModule)return e;var t = {};if (null != e)for (var n in e)Object.prototype.hasOwnProperty.call(e, n) && (t[n] = e[n]);return t.default = e,t}})(n(0));var d = {}, u = ["criteo"];function s(e, t) {var n = document.createElement("script");n.type = "text/javascript",n.async = !0,t && "function" == typeof t && (n.readyState ? n.onreadystatechange = function() {"loaded" !== n.readyState && "complete" !== n.readyState || (n.onreadystatechange = null,t())}: n.onload = function() {t()}),n.src = e;var r = document.getElementsByTagName("head");(r = r.length ? r : document.getElementsByTagName("body")).length && (r = r[0]).insertBefore(n, r.firstChild)}t.loadExternalScript = function(e, t) {if (t && e)if ((0,o.default)(u, t)) {if (!d[e]) {a.logWarn("module " + t + " is loading external JavaScript");var n = document.createElement("script");n.type = "text/javascript",n.async = !0,n.src = e,a.insertElement(n),d[e] = !0}} else a.logError(t + " not whitelisted for loading external JavaScript");else a.logError("cannot load external script without url and moduleCode")},t.loadScript = function(t, e, n) {t ? n ? d[t] ? e && "function" == typeof e && (d[t].loaded ? e() : d[t].callbacks.push(e)) : (d[t] = {loaded: !1,callbacks: []},e && "function" == typeof e && d[t].callbacks.push(e),s(t, (function() {d[t].loaded = !0;try {for (var e = 0; e t.max ? e : t}), {max: 0}), p = (0,v.default)(e.buckets, (function(e) {if (n > g.max * r) {var t = e.precision;void 0 === t && (t = y),i = (e.max * r).toFixed(t)} else if (n = e.min * r)return e}));return p && (t = n,a = r,d = void 0 !== (o = p).precision ? o.precision : y,u = o.increment * a,s = o.min * a,c = Math.pow(10, d + 2),f = (t * c - s * c) / (u * c),l = Math.floor(f) * u + s,i = (l = Number(l.toFixed(10))).toFixed(d)),i}function m(e) {if (o.isEmpty(e) || !e.buckets || !Array.isArray(e.buckets))return !1;var t = !0;return e.buckets.forEach((function(e) {void 0 !== e.min && e.max && e.increment || (t = !1)})),t}t.getPriceBucketString = function(e, t) {var n = 2 (0,S.timestamp)()},function(e) {return e && (e.status && !(0,A.default)([C.BID_STATUS.BID_TARGETING_SET, C.BID_STATUS.RENDERED], e.status) || !e.status)});function U(e, n) {var r = [], i = (0,S.groupBy)(e, "adUnitCode");return Object.keys(i).forEach((function(e) {var t = (0,S.groupBy)(i[e], "bidderCode");Object.keys(t).forEach((function(e) {return r.push(t[e].reduce(n))}))})),r}function u(n) {var g = {};function p(e) {return "string" == typeof e ? [e] : w.isArray(e) ? e : n.getAdUnitCodes() || []}function v() {return U(n.getBidsReceived().filter((function(e) {return "banner" !== e.mediaType || (0,a.sizeSupported)([e.width, e.height])})).filter(d).filter(t.isBidNotExpired), S.getOldestHighestCpmBid)}function y() {return n.getStandardBidderAdServerTargeting().map((function(e) {return e.key})).concat(R).filter(S.uniques)}function m(r, i, e, t) {return Object.keys(i.adserverTargeting).filter(o()).forEach((function(e) {var t, n;r.length && r.filter((n = e,function(e) {return e.adUnitCode === i.adUnitCode && e.adserverTargeting[n]})).forEach((t = e,function(e) {w.isArray(e.adserverTargeting[t]) || (e.adserverTargeting[t] = [e.adserverTargeting[t]]),e.adserverTargeting[t] = e.adserverTargeting[t].concat(i.adserverTargeting[t]).filter(S.uniques),delete i.adserverTargeting[t]}))})),r.push(i),r}function o() {var t = y();return function(e) {return -1 === t.indexOf(e)}}function b(t) {return _({}, t.adUnitCode, Object.keys(t.adserverTargeting).filter(o()).map((function(e) {return _({}, e.substring(0, O), [t.adserverTargeting[e]])})))}return g.resetPresetTargeting = function(e) {if ((0,S.isGptPubadsDefined)()) {var t = p(e), r = n.getAdUnits().filter((function(e) {return (0,A.default)(t, e.code)}));window.googletag.pubads().getSlots().forEach((function(n) {B.forEach((function(t) {r.forEach((function(e) {e.code !== n.getAdUnitPath() && e.code !== n.getSlotElementId() || n.setTargeting(t, null)}))}))}))}},g.getAllTargeting = function(e) {var r, t, i, n, o, a, d, u, s, c = 1 i && (r = !1)),!r})),r && e.run(),r}function u(e, t) {void 0 === e[t] ? e[t] = 1 : e[t]++}},addWinningBid: function(e) {o = o.concat(e),R.callBidWonBidder(e.bidder, e, f)},setBidTargeting: function(e) {R.callSetTargetingBidder(e.bidder, e)},getWinningBids: function() {return o},getTimeout: function() {return E},getAuctionId: function() {return m},getAuctionStatus: function() {return b},getAdUnits: function() {return s},getAdUnitCodes: function() {return l},getBidRequests: function() {return g},getBidsReceived: function() {return p}}},t.auctionCallbacks = W,t.getStandardBidderSettings = d,t.getKeyValueTargetingPairs = V,t.adjustBids = s;var _ = n(0), h = n(31), i = n(17), S = n(228), E = n(12), w = n(3), r = n(18), o = n(20), T = a(n(10)), C = a(n(7)), A = n(41);function a(e) {return e && e.__esModule ? e : {default: e}}var B = r.userSync.syncUsers, O = n(0), R = n(8), U = n(9), N = n(4), D = t.AUCTION_STARTED = "started", j = t.AUCTION_IN_PROGRESS = "inProgress", P = t.AUCTION_COMPLETED = "completed";U.on(N.EVENTS.BID_ADJUSTMENT, (function(e) {s(e)}));var k = 4, x = {}, M = {}, G = [];var q = t.addBidResponse = (0,o.createHook)("asyncSeries", (function(e, t) {this.auctionAddBidResponse(e, t)}), "addBidResponse");function W(e, p) {var v = 0, t = !1, n = (0,_.delayExecution)((function() {t = !0}), p.getBidRequests().length);function y() {v--,t && 0 === v && e()}return {addBidResponse: function(e, t) {v++;var n = p.getBidRequests(), r = p.getAuctionId(), i = (0,_.getBidderRequest)(n, t.bidderCode, e), o = (function(e) {var t = e.adUnitCode, n = e.bid, r = e.bidRequest, i = e.auctionId, o = r.start, a = b({}, n, {auctionId: i,responseTimestamp: (0,_.timestamp)(),requestTimestamp: o,cpm: parseFloat(n.cpm) || 0,bidder: n.bidderCode,adUnitCode: t});a.timeToRespond = a.responseTimestamp - a.requestTimestamp,U.emit(N.EVENTS.BID_ADJUSTMENT, a);var d = r.bids && (0,T.default)(r.bids, (function(e) {return e.adUnitCode == t})), u = d && d.renderer;u && u.url && (a.renderer = E.Renderer.install({url: u.url}),a.renderer.setRender(u.render));var s, c = w.config.getConfig("mediaTypePriceGranularity." + n.mediaType), f = (0,h.getPriceBucketString)(a.cpm, "object" === (void 0 === c ? "undefined" : m(c)) ? c : w.config.getConfig("customPriceBucket"), w.config.getConfig("currency.granularityMultiplier"));return a.pbLg = f.low,a.pbMg = f.med,a.pbHg = f.high,a.pbAg = f.auto,a.pbDg = f.dense,a.pbCg = f.custom,a.bidderCode && (0 e.getTimeout() + w.config.getConfig("timeoutBuffer") && e.executeCallback(!0)}function z(e, t) {U.emit(N.EVENTS.BID_RESPONSE, t),e.addBidReceived(t),I(e, t)}function d(e) {var t = w.config.getConfig("mediaTypePriceGranularity." + e), n = "string" == typeof e && t ? "string" == typeof t ? t : "custom" : w.config.getConfig("priceGranularity"), r = pbjs.bidderSettings;return r[N.JSON_MAPPING.BD_SETTING_STANDARD] || (r[N.JSON_MAPPING.BD_SETTING_STANDARD] = {}),r[N.JSON_MAPPING.BD_SETTING_STANDARD][N.JSON_MAPPING.ADSERVER_TARGETING] || (r[N.JSON_MAPPING.BD_SETTING_STANDARD][N.JSON_MAPPING.ADSERVER_TARGETING] = [{key: N.TARGETING_KEYS.BIDDER,val: function(e) {return e.bidderCode}}, {key: N.TARGETING_KEYS.AD_ID,val: function(e) {return e.adId}}, {key: N.TARGETING_KEYS.PRICE_BUCKET,val: function(e) {return n === N.GRANULARITY_OPTIONS.AUTO ? e.pbAg : n === N.GRANULARITY_OPTIONS.DENSE ? e.pbDg : n === N.GRANULARITY_OPTIONS.LOW ? e.pbLg : n === N.GRANULARITY_OPTIONS.MEDIUM ? e.pbMg : n === N.GRANULARITY_OPTIONS.HIGH ? e.pbHg : n === N.GRANULARITY_OPTIONS.CUSTOM ? e.pbCg : void 0}}, {key: N.TARGETING_KEYS.SIZE,val: function(e) {return e.size}}, {key: N.TARGETING_KEYS.DEAL,val: function(e) {return e.dealId}}, {key: N.TARGETING_KEYS.SOURCE,val: function(e) {return e.source}}, {key: N.TARGETING_KEYS.FORMAT,val: function(e) {return e.mediaType}}]),r[N.JSON_MAPPING.BD_SETTING_STANDARD]}function V(e, t) {if (!t)return {};var n = {}, r = pbjs.bidderSettings;r && (u(n, d(t.mediaType), t),e && r[e] && r[e][N.JSON_MAPPING.ADSERVER_TARGETING] && (u(n, r[e], t),t.sendStandardTargeting = r[e].sendStandardTargeting));return t.native && (n = b({}, n, (0,i.getNativeTargeting)(t))),n}function u(r, i, o) {var e = i[N.JSON_MAPPING.ADSERVER_TARGETING];return o.size = o.getSize(),O._each(e, (function(e) {var t = e.key, n = e.val;if (r[t] && O.logWarn("The key: " + t + " is getting ovewritten"),O.isFn(n))try {n = n(o)} catch (e) {O.logError("bidmanager", "ERROR", e)}(void 0 === i.suppressEmptyKeys || !0 !== i.suppressEmptyKeys) && t !== N.TARGETING_KEYS.DEAL || !O.isEmptyStr(n) && null != n ? r[t] = n : O.logInfo("suppressing empty key '" + t + "' from adserver targeting")})),r}function s(e) {var t = e.bidderCode, n = e.cpm, r = void 0;if (pbjs.bidderSettings && (t && pbjs.bidderSettings[t] && "function" == typeof pbjs.bidderSettings[t].bidCpmAdjustment ? r = pbjs.bidderSettings[t].bidCpmAdjustment : pbjs.bidderSettings[N.JSON_MAPPING.BD_SETTING_STANDARD] && "function" == typeof pbjs.bidderSettings[N.JSON_MAPPING.BD_SETTING_STANDARD].bidCpmAdjustment && (r = pbjs.bidderSettings[N.JSON_MAPPING.BD_SETTING_STANDARD].bidCpmAdjustment),r))try {n = r(e.cpm, b({}, e))} catch (e) {O.logError("Error during bid adjustment", "bidmanager.js", e)}0 (eg mediaTypes.banner.sizes)."), e.sizes = n);if (t && t.video) {var i = t.video;if (i.playerSize)if (Array.isArray(i.playerSize) && 1 === i.playerSize.length && i.playerSize.every(d)) e.sizes = i.playerSize;else if (d(i.playerSize)) {var o = [];o.push(i.playerSize),w.logInfo("Transforming video.playerSize from " + i.playerSize + " to " + o + " so it's in the proper format."),e.sizes = i.playerSize = o} else w.logError("Detected incorrect configuration of mediaTypes.video.playerSize. Please specify only one set of dimensions in a format like: [[640, 480]]. Removing invalid mediaTypes.video.playerSize property from request."), delete e.mediaTypes.video.playerSize}if (t && t.native) {var a = t.native;a.image && a.image.sizes && !Array.isArray(a.image.sizes) && (w.logError("Please use an array of sizes for native.image.sizes field. Removing invalid mediaTypes.native.image.sizes property from request."),delete e.mediaTypes.native.image.sizes),a.image && a.image.aspect_ratios && !Array.isArray(a.image.aspect_ratios) && (w.logError("Please use an array of sizes for native.image.aspect_ratios field. Removing invalid mediaTypes.native.image.aspect_ratios property from request."),delete e.mediaTypes.native.image.aspect_ratios),a.icon && a.icon.sizes && !Array.isArray(a.icon.sizes) && (w.logError("Please use an array of sizes for native.icon.sizes field. Removing invalid mediaTypes.native.icon.sizes property from request."),delete e.mediaTypes.native.icon.sizes)}})),e},h.callBids = function(e, t, r, i, o, a) {if (t.length) {var n = t.reduce((function(e, t) {return e[Number(void 0 !== t.src && t.src === C.S2S.SRC)].push(t),e}), [[], []]), d = b(n, 2), u = d[0], s = d[1];if (s.length) {var c = (0,E.ajaxBuilder)(a, o ? {request: o.request.bind(null, "s2s"),done: o.done} : void 0), f = U.bidders, l = R[U.adapter], g = s[0].tid, p = s[0].adUnitsS2SCopy;if (l) {var v = {tid: g,ad_units: p};if (v.ad_units.length) {var y = s.map((function(e) {return e.start = (0,S.timestamp)(),i})), m = v.ad_units.reduce((function(e, t) {return e.concat((t.bids || []).reduce((function(e, t) {return e.concat(t.bidder)}), []))}), []);w.logMessage("CALLING S2S HEADER BIDDERS ==== " + f.filter((function(e) {return (0,A.default)(m, e)})).join(",")),s.forEach((function(e) {B.emit(C.EVENTS.BID_REQUESTED, e)})),l.callBids(v, s, r, (function() {return y.forEach((function(e) {return e()}))}), c)}}}u.forEach((function(e) {e.start = (0,S.timestamp)();var t = R[e.bidderCode];w.logMessage("CALLING BIDDER ======= " + e.bidderCode),B.emit(C.EVENTS.BID_REQUESTED, e);var n = (e.doneCbCallCount = 0,E.ajaxBuilder)(a, o ? {request: o.request.bind(null, e.bidderCode),done: o.done} : void 0);t.callBids(e, r, i, n)}))} else w.logWarn("callBids executed with no bidRequests. Were they filtered by labels or sizing?")},h.videoAdapters = [],h.registerBidAdapter = function(e, t) {var n = (2 n

Follow this link:
Fitness and Exercise - CNN

Mar 3

How To Use The Ketogenic Diet for Weight Loss

Long Term Weight Loss

Comments Off

The ketogenic diet puts your body into a state of ketosis, which ultimately allows you to use fat for energy.

Fat burning is just one of the many benefits of ketosis that improves overall health and makes it an effective tool for weight loss.

Keto has a cult following for a good reason: it makes you feel great. Keto-ers feel more satiated throughout the day and have increased energy levels, both physical and mental, leading to:

These benefits all contribute to weight loss; however, keto is not synonymous with weight loss.

Far from being a magic tool, the ketogenic diet takes accurate and diligent tracking and adjustment to work. You need a balance of the right macros, realistic goal setting and tracking to take you closer to achieving your weight loss goals.

In this guide, well cover the following:

What is Ketosis

What are KetonesBenefits of Ketosis

The Ketogenic Diet

What is the Ketogenic DietKetogenic Foods: What to Eat and What to Avoid

Designing a Keto Plan for Weight Loss

Using a Keto Macro CalculatorExerciseIntermittent FastingDealing with Plateaus

Testing and Tracking Results

How to Test Ketone LevelsThe Glucose-Ketone IndexBody Fat Tracking/PhotosTape MeasurementsUsing the Scale

Making Adjustments to Your Keto Diet

How to Adjust to Induce KetosisReview Your Goals and Results

By the end of this guide, youll have everything you need to get started on the ketogenic diet to lose weight the right way for the long term.

The ketogenic diet promotes and maintains ketosis. Ketosis is a metabolic state in which your body uses fat rather than glucose from carbohydrates as its primary source of energy.

To achieve ketosis, you stop supplying your body with carbs and sugar. This depletes your stored glucose also known as glycogen and your blood sugar and insulin levels decrease. Your body starts to look for an alternate source of fuel (fat), releases it and burns it for energy.

Hence, weight loss on keto.

Because of the decrease of glucose and increase in the metabolism of fat, ketosis has a ton of benefits its unique ability to induce weight loss is just one of them. Many people use ketosis as a treatment for epilepsy, diabetes and even cancer.

When your body burns fat, it produces ketones. Without ketones, youre not in ketosis. Therefore, the ketogenic diets sole purpose is to aid and promote ketone production.

Ketones are the metabolic fuel produced when your body shifts into fat-burning mode.

Glucose and ketones are the only energy sources used by the brain. Think of ketones as the auxiliary power source of your body.

Before the advent of agriculture, when our ancestors were hunter-gatherers, they fasted regularly. When food was scarce, they didnt have a choice but to wait for an opportune time to hunt for food and cook it.

They had a very low intake of carbs and protein and thus were unintentionally running on ketones. Converting stored fat into energy is hardwired for our survival and a natural part of human existence.

Your body burns fat to use and produce ketones whenever glucose sources are low or depleted, such as:

Lipase (an enzyme responsible for fat breakdown) releases stored triglycerides (fats). These fatty acids go to your liver and your liver turns them into ketones.

There are three types of ketone bodies:

Now that you know what ketones are and how ketosis works, you probably want to know why you should consider eating a ketogenic diet the diet that promotes ketosis.

The benefits of ketones come from your body burning fat for fuel and the lowered glucose and insulin in your blood.

The benefits of ketosis include:

Aside from the therapeutic benefits of ketones, many people fall in love with keto because of the way it makes them feel both mentally and physically.

Mar 1

Pritikin Diet | Healthiest Diet on Earth – Science Based …

Diet

Comments Off

The Pritikin Eating Plan uses the latest scientific research to provide dietary guidelines that will help you avoid and often reverse diseases that can rob you of the good health you need to enjoy a good life.

Below is a quick summary of the Pritikin Diet. For all the details, scroll down to the section entitled Food Choices For a Lifetime Of Good Health.

The Pritikin Diet focuses on a wide variety of whole (unprocessed) or minimally processed foods. Click on the GO tab for these foods.

CAUTION and STOP foods on the Pritikin Diet are those that have been proven to increase the risk of obesity and/or multiple health concerns, including high blood cholesterol, high blood sugar, heart disease, diabetes, hypertension, and some cancers.

Go FoodsCaution FoodsStop Foods

The Pritikin Diet focuses on a wide variety of whole (unprocessed) or minimally processed foods.

CAUTION foods on the Pritikin Diet are those that have been proven to increase the risk of obesity and/or multiple health concerns, including high blood cholesterol, high blood sugar, heart disease, diabetes, hypertension, and some cancers.

STOP foods on the Pritikin Diet are those that have been proven to substantially increase the risk of obesity and/or multiple health concerns, including high blood cholesterol, high blood sugar, heart disease, diabetes, hypertension, and some cancers.

5 or more servings daily of whole grains (such as whole wheat, oats, rye, brown rice, barley, quinoa, and millet); starchy vegetables (like potatoes, yams, and winter squashes); chestnuts; and legumes (beans, peas, and lentils). A serving is 1/2 cup cooked. For whole-grain bread products (like breads, bagels, and crackers), a serving is 1 ounce, which is generally half a common portion.

Limit refined grains (like white bread, white rice, and white pasta) as much as possible. But keep in mind that white does not necessarily mean unhealthy. There are many healthy foods that are white, such as cauliflower, white potatoes, jicama, and nonfat yogurt.

5 (preferably more) servings daily. A serving is 1 cup raw or 1/2 cup cooked. Enjoy a variety of colors, like dark green, yellow, red, and orange vegetables. The more vegetables and other low-calorie-dense foods you eat, the less need there is for counting calories. Youll just naturally eat fewer calories, and shed excess weight.

4 or more servings of whole fruits daily. For most fruits, a serving fits in your hand. Examples include all fresh and raw fruits, and frozen and canned fruits without added sugar. Enjoy whole fruit, not fruit juices. And dont believe silly science that says fruit is fattening. To the contrary! People have shed 100 pounds and more with Pritikins fruit-rich diet.

2 servings daily of dairy foods and/or dairy substitutes.

For dairy foods, choose from nonfat milk (1 cup), nonfat yogurt (3/4 cup), and nonfat varieties of ricotta and cottage cheese (1/2 cup). Choose plain nonfat milk, not flavored varieties like chocolate. Nonfat Lactaid is also acceptable.

For dairy milk substitutes, choose those that closely match the nutritional richness of nonfat cows milk for calcium, vitamins D and B-12, and protein. Optimal choices tend to be fortified soymilks (original or unsweetened). Almond and rice milks usually score well for calcium, D, and B-12, but poorly for protein. So if you drink a cup of almond or rice milk, add to your daily diet a lean, protein-rich food like 1/2 cup cooked legumes (beans) or 2 egg whites. Steer clear of coconut milk because it contains saturated fat.

For all dairy milk substitutes, make sure they contain very little or no added sugars, sodium, and saturated fat.

Note: Many plant foods are rich sources of calcium, such as leafy greens like collard greens, turnip greens and kale, as well as tofu and tempeh.

Pritikin, one of the healthiest diets on earth, includes protein from both animal and plant sources.

No more than 1 serving per day. A serving is about 3 to 4 ounces cooked (the size of a deck of cards).

Below are fish/poultry/meat choices rated from Best to Poor:

For optimal heart-health results, limit Satisfactory choices to no more than 1 serving per week and Poor choices to no more than 1 serving per month.

Up to 2 daily. If you prefer egg whites instead of other land-based animal foods like white poultry and lean meat, you may eat more. About 7 egg whites is the protein equivalent of 1 serving of poultry or meat. Steer clear of egg yolks and their high dietary cholesterol.

For maximum cholesterol reduction and giving yourself the best chance at reversing atherosclerosis (heart disease), choose on most days protein-rich plant foods like beans instead of land-based animal foods like poultry and meat. And yes, you can get plenty of protein with a plant-based diet.

Have the Pritikin Meal Plan delivered to your home or office. Choose from a variety of meal packages, spices, sauces, books, gifts and more. Pritikin Online Market

GO | Miscellaneous FoodsPlus Weight-Loss Tips

The healthiest diets on earth often include a bounty of fresh herbs in addition to whole, fiber-rich foods.

Water (plain, bottled, low-sodium, mineral); hot grain beverages (coffee substitutes); non-medicinal herbal teas (such as peppermint, rosehips, and chamomile); and cocoa up to 2 tablespoons per day (use non-alkali processed cocoa). You do not have to drink large amounts of water daily. Simply drink when thirsty.

If you choose to drink caffeinated beverages, we recommend green or black tea over coffee because of teas many health benefits. We also recommend moderation: no more than 400 mg of caffeine daily (the amount in about 4 eight-ounce cups of coffee or 8 eight-ounce cups of tea).

Coffee, both regular and decaf, does contain chemicals (diterpenes) that may modestly raise LDL cholesterol. However, by brewing with paper filters like paper cones or capsule filters like Keurig, the diterpenes are largely eliminated.

Use in moderation or not at all. For women, up to 4 drinks per week, with no more than 1/2 to 1 drink per day. For men, up to 7 drinks per week, with no more than 1 to 2 drinks per day. A drink is approximately 5 oz of wine, 12 oz of beer, or 1 oz of 80 proof liquor. Choose red wine over white wine, wine over beer, and either over liquor.

Culinary herbs are rich sources of many beneficial phytonutrients, and are a good way to add flavor without extra calories, fat, or salt. Include at least 1 to 2 teaspoons of dried herbs or 1 to 2 tablespoons of fresh herbs each day.

While artificial sweeteners have not been proven to aid weight loss, they may be of benefit to people with diabetes, elevated triglycerides, and those following the Pritikin Eating Plan to lose weight. Limit intake to no more than 10 to 12 packets per day. Sucralose (Splenda) and stevia (brand names include SweetLeaf and Truvia) appear to be the safest choices.

Go wild on vegetables. The more vegetables, including dark green, yellow, red, or orange vegetables, the better! Theyre among the best foods for weight loss.

Limit calorie-dense foods such as dried grains (breads, crackers, cold cereals), dried fruits, nuts, and seeds. Avoid refined or concentrated sweeteners. They all pack a lot of calories into very small amounts of food. Youll find it much easier to feel full and satisfied and curb hunger if you focus instead on high-water, high-fiber foods like cooked grains (such as oatmeal and brown rice), vegetables, and whole fruits. These foods arelow in calorie density. Youll eat more and weigh less.

Steer clear of fruit and vegetable juices because they provide less satiety than whole fruits and vegetables.

Celebrate! Eat as many whole grains, vegetables, legumes (such as beans and peas), and fruits as you want. Enjoy more calorie-dense foods such as avocados and nuts, but limit them to keep your weight under control. Limit avocado intake to no more than 2 ounces per day. Limit walnuts, flaxseeds, almonds, pumpkin seeds, pecans, pistachios, sunflower seeds, filberts (hazelnuts), peanuts, cashews, and macadamia nuts to no more than 1 ounce per day.

CAUTION | The Less the Better

While Caution foods are not recommended, this list provides direction when food choices are limited.

Limit the consumption of ALL oils to no more than 1 teaspoon per 1000 calories consumed, especially if youre trying to lose weight, because oils have the highest calorie density of any food or ingredient.

For healthy individuals who choose to use sweeteners, a suggested rule of thumb is a maximum of 2 tablespoons of fruit juice concentrate or 1 tablespoon of other refined sweeteners (such as barley malt, corn syrup, rice syrup) per 1000 calories consumed. None is optimal. Avoid fructose and high fructose corn syrup.

Avoid added salt, and highly salted, pickled, and smoked foods. Limit foods that have more than 1 mg of sodium per calorie so as not to exceed 1200 to 1500 mg of sodium per day, depending on age. Its one of the most important things you can do to lower blood pressure.

Limit as much as possible foods containing refined grains (such as white pasta, white bread, and white rice).

STOP | Think About It First

When faced with foods in the Stop category, search for choices in the Go, and, if necessary, Caution foods. Stop foods, due to their high content of saturated fat, hydrogenated fat, cholesterol, and/or sodium, may significantly compromise your personal health goals. Be wary of headline-grabbing media storiesthat suggest otherwise. Unfortunately, thetypical American diet is largely made up of Caution and Stop foods.

Limit the following choices to less than once per month. None is optimal.

The typical American Diet is full of fatty meats, unhealthy oils, egg yokes and deep fried foods. Diseases like obesity, type-2 diabetes, hypertension, high-cholesterol and heart disease are the result of this unhealthy diet.

Such as butter, coconut oil, palm kernel oil, lard, chicken fat, palm oil, cocoa butter, chocolate, margarine, hydrogenated and partially hydrogenated vegetable oils, and shortenings.

Such as fatty meats, organ meats, and processed meats (hot dogs, bacon, and bologna).

All cheese, cream, cream cheese, half-and-half, ice cream, milk, sour cream, and yogurt, unless fat-free and low in sodium.

Coconuts.

Potassium chloride. Learn more about salt substitutes.

Egg yolks, deep-fried foods, non-dairy whipped toppings, rich desserts and pastries, and salty snack foods.

Five bountiful meals and snacks are served daily at the Pritikin Longevity Center. The Pritikin Diet works in part because you arent losing your mind while youre losing weight, notes comedian and actress Caroline Rhea, first host of The Biggest Loser. Theres no calorie counting, no deprivation, and no hunger.

Instead, the focus is a lot of good food that is low in calorie density, naturally high in nutrients, and delicious. The food tastes great, and thats saying something from a steakhouse guy like me, says John Timothy Gannon, cofounder of Outback Steakhouse Restaurants.

Each day, wellness education workshops and cooking classes led by Pritikins nutritionists and award-winning chefs teach all the basics for healthy Pritikin living at home. Topics include:

Healthy does not have to mean blah! The award-winning chefs at Pritikin are masters at showing people how delicious healthy eating can be. Get a taste of Pritikin deliciousness with this Carrot and Pineapple Salad. Its a favorite among guests at the Pritikin health resort.

See original here:
Pritikin Diet | Healthiest Diet on Earth - Science Based ...

Mar 1

Diet and depression – Harvard Health Blog

Diet

Comments Off

Just this week, I have seen three patients with depression requiring treatment. Treatment options include medications, therapy, and self-care. Self-care includes things like sleep, physical activity, and diet, and is just as important as meds and therapy sometimes more so.

In counseling my patients about self-care, I always feel like we dont have enough time to get into diet. I am passionate about diet and lifestyle measures for good health, because there is overwhelming evidence supporting the benefits of a healthy diet and lifestyle for, oh, just about everything: preventing cardiovascular disease, cancer, dementia, and mental health disorders, including depression.

Diet is such an important component of mental health that it has inspired an entire field of medicine called nutritional psychiatry. Mind-body medicine specialist Eva Selhub, MD has written a superb summary of what nutritional psychiatry is and what it means for you right here on this blog, and its worth reading.

What it boils down to is that what we eat matters for every aspect of our health, but especially our mental health. Several recent research analyses looking at multiple studies support that there is a link between what one eats and our risk of depression, specifically. One analysis concluded:

A dietary pattern characterized by a high intake of fruit, vegetables, whole grain, fish, olive oil, low-fat dairy and antioxidants and low intakes of animal foods was apparently associated with a decreased risk of depression. A dietary pattern characterized by a high consumption of red and/or processed meat, refined grains, sweets, high-fat dairy products, butter, potatoes and high-fat gravy, and low intakes of fruits and vegetables is associated with an increased risk of depression.

One could argue that, well, being depressed makes us more likely to eat unhealthy foods. This is true, so we should ask what came first, the diet or the depression? Researchers have addressed this question, thankfully. Another large analysis looked only at prospective studies, meaning, they looked at baseline diet and then calculated the risk of study volunteers going on to develop depression. Researchers found that a healthy diet (the Mediterranean diet as an example) was associated with a significantly lower risk of developing depressive symptoms.

So, how should I counsel my patients on diet? There are several healthy options that can be used as a guide. One that comes up again and again is the Mediterranean diet. Another wonderful resource for folks is the Harvard T.H. Chan School of Public Health website with an introductory guide to healthy diet.

The gist of it is, eat plants, and lots of them, including fruits and veggies, whole grains (in unprocessed form, ideally), seeds and nuts, with some lean proteins like fish and yogurt. Avoid things made with added sugars or flours (like breads, baked goods, cereals, and pastas), and minimize animal fats, processed meats (sorry, bacon), and butter. Occasional intake of these bad foods is probably fine; remember, everything in moderation. And, for those who are trying to lose weight, you cant go wrong with colorful fruits and veggies. No one got fat eating berries or broccoli. Quality matters over quantity. And when it comes to what we eat, quality really, really matters.

Dietary patterns and depression risk: A meta-analysis. Psychiatry Research, July 2017.

Diet quality and depression risk: A systematic review and dose-response meta-analysis of prospective studies. Journal of Affective Disorders, January 15, 2018.

Visit link:
Diet and depression - Harvard Health Blog

Contact Us Today


Your Full Name
Your Email
Your Phone Number
Select your age (30+ only)
Select Your US State
Program Choice
Confirm over 30 years old	Yes
Confirm that you resident in USA	Yes
This is a Serious Inquiry	Yes
Message:

Page 1,750«..10 20..1,7491,7501,751 1,752..1,760 1,770..»

Home » Page 1750

Survival Fitness – LewRockwell

A Victory for Free Speech – LewRockwell

The Heart Scam That Could Cost Your Life – LewRockwell

Help Your Brain – LewRockwell

The Horrible Health Effects of Yeast/Fungus Overgrowth …

Tips To Lose Water Weight Quickly – medicaldaily.com

Fitness and Exercise – CNN

How To Use The Ketogenic Diet for Weight Loss

Pritikin Diet | Healthiest Diet on Earth – Science Based …

Diet and depression – Harvard Health Blog

Contact Us Today

Categories

Contact Us Now

Recent Posts