130at30plus

Planning Your Exercise

2012-07-16T05:35:00.001-07:00

I hope everyone had a wonderful week, and kept up with the challenges of last week. Welcome back, this week we are going to amp up our workout, and challenge ourselves to eliminate one of our high calorie foods.

This week like I mentioned earlier we are going to do much more than cardio. Lets focus our attention on specific muscle groups each day, most individuals prefer to workout that way as it ensures total exhaustion of that muscle. Of course this kind of program is most beneficial with a personal trainer, however, it can be performed by an individual if that individual prepared themselves beforehand.

How do one prepare themselves for such a program? Firstly, make a schedule, draft out which muscle group will be worked out on which days, preparing exercises to be preform on those days, at least 5 exercise maybe a photo printout just in case. Always remember to start with at least 5-15 minutes of cardio to get your heart rate at a calorie burning pace, and never forget to STRETCH.

Challenge

Make a weekly exercise plan using exercise from the links posted on the exercise page. The eliminating food for the week is soda, soft drinks, pop whatever you call it.

Enjoy your week, work hard and reap the rewards. Have a healthy day, feel free to leave comments.

White Bread The Culprit

2012-07-11T04:54:00.001-07:00

This week we are avoiding white bread, the question for most might be why. Well, here it goes, white bread contains pretty much just carbohydrates, there's no fiber, and most if not all nutrients has been strip from the flour used. Although we are focusing on white bread we have to bear in mind that the flour itself is the culprit, therefore, such products as pretzels, bagels, crackers etc. made from refine flour pose the same danger to our weight loss as the white bread. Think of it this way, any form that refine flour takes should be avoided.

For those especially trying to lose weight these refined flour products should be avoided. Reason number one is that these products contains absolutely no fiber. Products with high amounts of Fiber helps in that it is slowly digested, making us feel full faster and longer, thereby, you tend to consume less calories with fiber filled products as opposed to refined products which is digested at a very fast rate.

There is also a misconception out there about breads, some people believes that if a bread says whole wheat it must be healthy. I suppose it is an healthier option, but whole wheat breads still contain refund flour. The goal is to look for 100% whole grain bread, also most sourdough breads are high in fiber and other nutrients. So next time shopping try something different, reach for 100% whole grain product and see the difference.

Please stop by and leave comments, share you thoughts and experiences. Have a healthy day.

Getting Back on Track

2012-07-09T06:40:00.001-07:00

I am back and so very sorry about the long pause. It has been a very tumultuous last few weeks, lists of unexpected things happening, coupled with my husband being on R&R, I felt I couldn't give my full attention to the cause. Now, I am rested and back to a state of normalcy I feel it's time that we continue with our journey.

I don't know what you've been doing, but for me I know I have been quite lazy. However, I've tried staying relatively good with my nutrition. My workouts have suffered a bit, and it's quite evident for me, as I find myself lacking energy throughout the day and night. Although I am amp to get back into a routine I understand that it is important to pace myself. On that not lets move on to the challenge I the week.

Challenge

This week it's about cardio, and getting our heart rate back up. In addition, I want to add a new component to our weekly challenge, and that would be to eliminate a food that is not so beneficial to our health. So for this week it's WHITE BREAD, I am not saying you can't it bread, just that you choose whole grain instead. Work on your cardio, at least 30 minutes each day for the rest of the week.

Feel free to stop by and let us know how you've been doing these pass few weeks. Stay blessed and have a healthy day.

Being Busy/Pushup Challenge

2012-06-12T13:20:00.001-07:00

The last week and up coming weeks is busy for me, therefore, I will probably not post as much as I usually do. Having said that, I will post challenges each week in an effort to keep everyone active.

I was speaking with a friend and she pointed out her arm to me, the complain was that they were not as firm as they use to be. I mentioned pushups as a solution to the problem. Pushups can be a bit challenging at first, but the benefits of doing them is worth every ounce of effort. They will improve the appearance of your arms, chest, back, abs and more. For those who may not be able to do a full pushup can start with a modified position. To modify a pushup you use your knees instead of pushing from your toes.

Challenge

This week I want to challenge you to do 50-100 pushups each day, or every other day if you are sore. So, that may sound a lot, but I am not asking for that number in one session, instead they can be broken up into hourly numbers, for instance if you are doing 50 start with 5 each hour until you reach your goal.

Good luck to everyone, stay healthy and get your pushup on.

Starting Over

2012-06-05T05:27:00.001-07:00

My cleanse is now completely over, and I feel great. I expect that if you participated in the cleanse you enjoyed it, never mind the challenges it posed.

Now what? after a cleanse, some of us may jump right back into our old eating habit, which by the way would make the cleansing process useless. Now that we've cleanse it is important to adopt habits that would keep our bodies functioning in the way it should. Avoiding foods that contaminate our bodies should be avoided, such things as fried foods, excessive alcohol etc needs to be avoided as much as possible. Of course no one expects us to give them up entirely, however, taking the initiative and making a few changes is important. A cleanse is so important, as it rids our bodies of toxins, it helps with our bowel functioning, bloating caused by gas, it helps with weight loss and the list goes on, but the most important result to me is knowing and feeling healthier after.

Challenge

This week in remembrance of our cleanse, we will make a change to our eating habit. We are saying No to Fried Foods throughout this week. Steam, broil, bake whatever you do no frying.

Please leave a comment, share your thoughts and experiences, and stay healthy.

Losing Weight With Our Cleanse?

2012-05-31T10:47:00.001-07:00

I have been getting a few phone calls with questions concerning weight loss with the weeks cleanse. I personally call the program a "cleanse", because that's it's intended purpose, however, taking into consideration the typical amount of calories we take in per a day, if you follow this "cleanse" you will be taking in significantly less. Therefore, we will notice a drop in weight numbers, I can't give a specific number as we all do different things, some may stay with the program, and some may alter it to fit better with their lifestyle. For me personally, I will probably experience any where from 3-5lbs loss. I feel that I need to stress that this program is to help purge our bodies of the unhealthy beings populating within us. You may also want to add a traditional cleanser to the mix, if you choose to do that, remember water and plenty of it is needed to help rehydrate you body.

This program is not an easy one, especially when it's being sprung upon you. If you are trying this cleanse and are experiencing frequent hunger, it could be that you are not eating enough. You may need to carry with you a number of snacks in the "fruit department", such things as nuts and other dried fruits (apricots, mango, raisins, etc.) will help fill you up. For those of you who still find it difficult to curb your appetite, you may want to include a regular meal, if you are eating twice the amount of veggies, and fruits that you would typically eat on average that's always a great move.

Please keep commenting and sharing your experiences, remember to get at least 30 minutes of exercise each day. Have a healthy rest of the day.

Try My Cleanse!!!

2012-05-28T17:05:00.001-07:00

I am on a quest to cleanse my body this week, lately i have been indulging in foods that most would consider unhealthy. Consequently, I have been feeling completely bloated and walking around heavy, tired, and sick. So, I have decided to amp up on the water intake, and consume only fruits and veggie the entire week, with the exception of Greek yogurt. Before I start, I should mention that i will be doing a traditional cleanse, it's a tea, if you want to participate you can use whatever cleanse you are use to or can find.

So here's an example of what I be doing.

Breakfast:
Greek yogurt, strawberries, an apple and unsweetened green tea.

Snack:
Nuts (palmful of peanuts, almonds etc.), grapes, and celery sticks. Water (20oz)

Lunch:
Spinach salad ( yogurt as a dressing, sliced strawberries, nuts, canned tangerine etc.) water (20oz)

Snack:
dried apricot, raisins, and nuts (enjoy a tall glass of water)

Dinner:
grilled or broiled vegetables and fruits (squash, carrots, pineapple, corn etc.) curried chickpeas with spinach, and a baked sweet potato. (water)

This is a program that requires innovation, so eat what you enjoy and find ways to make it interesting. I look forward to hearing ideas of making veggies interesting, so please share and stay healthy.

Disclaimer
What I am about to share with you has not been tested or researched by a professional. This program is my personal interpretation of a cleanse and isn't necessarily meant to promote weightloss. Anyone participating is doing so at their own risk.

Happy Memorial Day!!!!

2012-05-26T05:50:00.001-07:00

Today my day is field with activities, I have started with a workout and I am taking the kids horse back riding. We are going to end out day at the pool, it feels good to be out and about.

I you incorporated some strength training throughout the week I want to hear about it. For those of you who went out and bought the resistance bands, please put it to use, and thank you for listening.

Enjoy your memorial day weekend, stay safe, and have a healthy weekend.

Resistance Bands.....Anyone?

2012-05-23T06:35:00.001-07:00

Have you ever used resistance bands before? Most people don't like them, I was guilty of that, until I realized that I can get just as much of a strength training exercise as if I was using free weights. Resistance bands comes in several resistant weight, most time they are color coded, each color representing a different resistant weight.

Why use resistance bands? If you want to shred away fat and have a low impact strength training program, resistance band should be a staple in your workout. The key with these bands is to hold the stretch for 5-15 seconds each time you do an exercise, by doing this you engage the muscle just as if you were using a free weight.

Each of us sport muscles through out our bodies, of course with fat on top it is impossible to see it. When losing fat muscles play a vital role, as muscle burn more calories than fat. Adding in strength training with your cardio will help maintain and build necessary muscles that will boost calorie burning and melt away fat.

Hope everyone's challenge is going well, share your experiences and thoughts. Have a healthy day.

Welcome Strength Training

2012-05-21T06:51:00.001-07:00

I have heard people say, "I don't want to build muscles, I just want to slim down", or "muscles on a woman isn't sexy", or maybe their husband said it. So maybe building a bulk of muscles isn't for you, and I'm talking about women here, unless you're in a body building competition there's really no reason to sport that kind of muscle mass. However, as we age our bodies tend to lose muscle mass, which leads to a loss in body strength. (If you look back in a previous post I did, you will see how strength training helps burn calories).

Getting older causes havoc on our bodies, but that doesn't mean you just roll over and let it have it's way. We will experience fat increase, decreasing bone size and decrease in muscle strength and size, these are just a few of the things aging brings. Strength training is one way of fighting these changes, as it will prevent or even reverse these things.

So you don't own any weights, not an excuse, grab a can of vegetables and start curling. If you look around you will notice that sum bells are really quite inexpensive, for most women a 3-5lb dumbbell is a good start. I will be posting some simple upper body strength training exercises later in the week, so look out for that.

Challenge

This week is all about incorporating strength training into our exercise routine. Start with 3 days a week, in addition to your cardio (which should be done prior to strength training). If you are not sure what to do refer to our exercise page and follow the link for upper body strength training.

Share your thoughts and experiences, stay healthy and blessed.

Week in Review

2012-05-20T06:24:00.001-07:00

We are at the end of another week, time waits on no one. Hopefully, everyone took the opportunity to reflect on how stress might be affecting them, the ideal outcome would be that you have made some changes that would reduce the amount of stress you're experiencing. Exercise is a great way of reducing stress, we spoke of yoga earlier in the week, and I am happy that some people have taken the initiative and bought a yoga DVD, now the challenge really begins. We have to make setting aside specific times for exercising, I have heard so many excuses as to why someone was not able to workout, I listen, and sometimes I won't even say anything, in my mind though, I am saying BS. If you want to experience weight loss you have to cut out the excuses and exercise, change your eating habits, and reduce or control your stress levels, until you get serious about these changes weight gain will always be an issue.

Truly enjoy the rest of your weekend, and join me for a new challenge next week. Stay healthy, and blessed.

Yoga Can Help

2012-05-15T19:55:00.001-07:00

Staying on the subject of stress, I wanted to talk about YOGA as an option for relieving stress. It has been said that yoga by itself will probably not result in weightloss, reason being that the exercises do not raise our heart rate, which is a very important element in fat burning.

Meditation, control breathing, and stretching are some of what is found within yoga, and they are key elements to conquering stress. One major point I wanted to mention, is that yoga helps reduce cortisol levels (mentioned in the previous post). A person can do any amount of abdominal workout, but if that person is highly stressed, chances are that you will maintain fat in the mid section.

Yoga is a great option to incorporate into our lives, it will help with flexibility, stress control, sleep, anti aging, the list goes on and on. If you are stressed or just want to add some zen into your life try some yoga. Stay healthy guys.

Weightloss Stress

2012-05-14T05:58:00.000-07:00

So you've been working out, eating healthy, and you are still not losing weight, or you've seen some change but only for certain areas, others not so much. You might be thinking this isn't working for me, and the desire to continue on is slowly coming to an end. Please don't give up!!!. It is never a bad idea to workout, or eat healthy, so why stop. Before you make the leap to deciding that a certain exercise program, or diet isn't working out for you read today's post.

STRESS, which one of us can say we are not under some kind of stress each day of our lives. The society we live in is consumed with stress inducing information, from our weight, education, cost of living, the list goes on. In our fight to lose weight stress can play a vital role, and it's never good. Most times people believe that when they're stress they would probably lose weight, truth is that's a myth, stress promotes weight gain!

Within our bodies are two Adrenal glands, these glands help fight or control stress, however, if our bodies are under extreme stress these glands can go into a state known as adrenaline overdrive. It's not that the glands are malfunctioning, but more or less, working overtime to keep the body going, in doing that they produce a chemical called CORTISOL.

Cortisol has been linked to a host of issues when it is released into our bodies, but we will focus on how it affects our weight. In simple terms cortisol causes our bodies to store fat due to it's effect on our blood sugar levels. In addition, it slows down our metabolic rate, studies has shown that cortisol is the culprit behind our increase belly fat.

All this because of stress, for most of us our weight loss journey is a source of high stress, but that stress is at times what causes us not to lose the weight we want to lose in the first place. Give stress a break, think about getting healthy instead of losing weight, trick your mind. This week there's no challenge, lets just focus on peace and tranquility. Get plenty of rest, drink lots of water and do something special for yourself, get happy that's the first step in reducing your stress. Good luck and stay healthy.

P.S.S check out the stress reducing product ads above.

Saturday

2012-05-12T06:36:00.001-07:00

It's the last day of the week, I am hopeful that each of us is a bit healthier than we were when we started the week.

Next week we are going to focus on emotional factors that affect weight loss, and promote weight gain. I should say that a friend posed this subject to me, and ask for me to address it, which by the way is an excellent idea. So thank you friend.

On that note I will like to say that if anyone has an idea of a topic they would like for me to talk about feel free to let me know. Additionally, if you feel like you have material to share, write a post and send it to me.

Weight loss at times takes team work, and it's not always in the form of working-out together, we can all share what works or worked for us. I want everyone to stay healthy throughout the weekend, and enjoy.

P.S Happy Mothers Day to all moms out there!!!!!

Lets Work-out/ Contest Winner

2012-05-09T06:25:00.001-07:00

Greetings all, i am excited to announce the winner of our contest today, that will be done at the end of this post. Thanks to all participants, there will be lots more contest to come so stay with me.

I wanted to focus on working out today, as it's been a while since I've mentioned it. A couple of days ago i saw a woman speed walking while her kid was practicing flag football, and i thought to myself, isn't that a good idea. So many of us make the excuse that we can't find the time to workout, and it's getting old, the truth is we do not make working-out a priority, therefore it's never on our list of things to do. If we wanted to work-out it'll happen, in our spare time, on our lunch break, when spending time with the kids, these are all opportunities to do something physical that will benefit us health-wise.

I suppose i can sit behind my computer all day typing about working-out, but if you don't have the time, you just dont have the time. So why not just get proactive about this issue, the goal is not to become a fitness buff, it's about taking care of your body. Fitness professionals have developed so many tools to help assist in the area of working-out, you have to find what speaks to you, it could be a piece of equipment, or a video, whatever it may be theres something out there for you. So you can't go to the gym, that's fine, can you do 20 minutes of walking around your neighborhood, can you walk up and down the stairs, can you get up and do jumping jacks during t.v commercials? something, anything?

Do your body a favor, God knows for some of us our bodies has been through the ringer with us. So, get up and do something physical, get your heart rate up, break a sweat, get sore, just do something please.

Contest Winner

Camilla Winthrop!!! All the way from Germany, congratulations and thank you for participating.

Keeping an Eye on What You Eat

2012-05-07T06:47:00.004-07:00

I'm back!

Sorry about the long pause with posting, i had a very busy week, it was very productive though. I meet a few people that could be potential clients, and made some friends over the last few days. All in all, it was a great, tying week.

This week i want us to continue on the path that we set out on last week, we started out with sleep and making note of everything we eat. I hope everyone got adequate sleep, and is feeling energize for whats to come. The exercise of writing down what we eat is so important, especially for those of us who eat based on emotion, for instance eating when bored, sad, or happy. Over indulging in foods as healthy as that food may seem can sabotage the goal of losing weight. As mentioned in an earlier post, understanding your BRM (check post on counting calories for info.) and how it relates to your weightloss should be made first priority. Losing weight is not about starving or depriving yourself of the foods you love, it is more about knowledge and discipline.

Challenge

Continue to write down everything you eat and the quantity, this week though, i want you to review last weeks log and pay close attention to when you are eating the most. We are going to look for "the problem times" of the day so to speak, meaning the times when you find yourself eating not because of hunger. In addition to that, you are going to eliminate two foods from your list that is unhealthy, and replacing them with fruits and/or water. Stay healthy and have a super week.

Contest

Only two days left on the contest, i am happy with the participation, and look forward to announcing the winner on Wednesday.

Checking In

2012-05-04T06:31:00.001-07:00

The last few days have been really hectic for me, hence my lack of posts. I have been receiving contest submission and I want you guys to keep up the great job. Stay healthy everyone.

Change to the contest start date

2012-05-01T05:43:00.001-07:00

Hey everyone, I have decided to push back the start of the contest date to Wednesday 2nd which is tomorrow and it will end on the following Wednesday 9th. I have been contacted by a few people concerning not having viewed my post until last night, which would be an automatic lose for them as they were unable to submit a report for yesterday.

This contest in itself is a challenge for you to really see where you need help, in terms of what you eat and the quantity, along with how sleep or the lack there of might be affecting your weight loss.

All requirements for the contest remains the same. Any questions can be emailed to me or left in the comment section.

More Sleep Pleaseee!

2012-04-29T08:43:00.002-07:00

Good morning, and welcome to another week. Lately i find myself getting less than adequate sleep, it's not that i can't sleep, it's more of me not making sleep a priority. As much as i would like to think that this issue is isolated, statistics in the U.S shows that this problem is very wide spread. Lack of sleep affects countless areas in our lives/bodies, however because this blog is out fitness lets discuss how lack of sleep affects our weight loss (for those of us trying to lose weight).

It is quite obvious to us that if we have had little sleep during the night the chances of us wanting to workout the is almost nonresistant. To add to that researchers has found that a lack of sleep diminishes our bodies ability to burn off calories, and also is one of the leading reasons for our metabolism slowing down. Lack of sleep has also been linked to the hormones that helps control our appetite, it creates an unbalance effect resulting in an increase in appetite, therefore we tend to eat more.

Challenge of the week/Contest

This week we are going to challenge ourselves by getting 8 hours of sleep each night, in addition to that we are going to make a log of our sleep schedule (wake time, nap, bedtime) and everything we eat for the week.

Contest Rules

A detailed copy of your daily log needs to be email to greenheat2003@yahoo.com (find it below), indicate what you ate and the time, also the quantity. Please format in a way that will be easy to read. Each log should have the participants name and the date submitting.

Prize!!

The winner will be announce the following week. That individual will receive a Cando Pedal Exerciser

This is a great piece of equipment for both lower and upper body, and is ideal for working out while watching tv.

Try Something New!!!

2012-04-26T06:43:00.001-07:00

Healthy Thursday all. Do you find that you are much more motivated to workout if you are surrounded by other people also working out? alot of people find that kind of environment very motivating , and it's quite understandable. One of the best things about working out with others apposed to working out by your self is that it's structured and focused, i personally can attest to that. I primarily workout at home by myself, and before now i would jump from one exercise to the other without doing a full set, i was working out yes, but for what i wanted from my workout that kind of behavior was not working. Now i am much better, i focus on a specific part of my anatomy and i work that part out for 30 full minutes (always 10-30 mins of cardio before i begin).

Tell me what's working for you in terms of exercise, are you trying something new? Do you workout by yourself or at a gym? I want to know, so share. Stay healthy.

What Are You Eating?

2012-04-23T19:54:00.001-07:00

You did a great workout, now it's time for breakfast!!!

Breakfast is the most important meal of the day, we hear that everyday, but what's the point in eating breakfast if you are going to fill your body with unhealthy grub.

After a good workout we need to boost our energy level, eating a healthy breakfast can do just that.
Since we are challenging ourselves to workout first thing in the morning this week, there's a high likelihood that we are going to feel extremely hungry after. Before you reach for that French toast, stop! think about what you're doing. At this point we need to break the fast and re-energize our body and mind, doing that takes a great breakfast, something filled with protein, fruits, veggies etc.

Here are a few options

-Eggs with your favorite veggies
-Oatmeal with fresh fruits and a pinch of cinnamon
-fruit smoothie with nonfat yogurt
-whole grain cereal with fresh fruit

Don't be afraid to mix it up, try new things, just remember to keep it healthy. Share some of your breakfast ideas, and stay healthy.

Making Time to Workout...

2012-04-22T04:58:00.001-07:00

This morning I find myself up at 6am, it's Sunday (for Pete's sake). Anyways, I decided why not workout, after all, I stretch every morning, I might as well workout if my body is prep for it.

I realize the reason most people give for not working out is that they don't have the time. We have to make time friends, especially for those of us who aren't that motivated physically. On that note here's our challenge for this week, in addition to everything else that we've been doing.

CHALLENGE

We are going to conduct 1 hour of exercise at the beginning of the day. If you need to go to bed earlier to accommodate for that hour you will have to exercise do so, we have to make the time. An added benefited to start your day off with some physical activity is that it boosts your energy through out the day, so why not.

Stay healthy, check in to let us know how the challenge is going. Have a healthy day.

Exhausted!!!!

2012-04-20T05:59:00.001-07:00

Yes, I am completely exhausted and I am debating whether or not to workout today. Is it a good idea to continue with your exercise routine when you are exhausted.

I say yes to exercise, not so much the setting in which you normally would do it. If you go to the gym every day but today you are feeling really tired you can probable skip the gym. However, getting in some kind of exercise is important, as exercise can help boost your energy. Maybe taking a 30 mins walk, dancing to some high tempo music, or if you have kids, playing some kind of sports with them.

Today I'll be dancing of this exhaustion, and later some good old soccer with my son. What's your workout plan for today? (I should say a cup of coffee will be a plus for me today)

Have a healthy day, and exercise!!!!

Don't Starve Yourself!!!!!

2012-04-19T06:34:00.000-07:00

Good morning,
We have gone pass the middle of the week, I am hoping to hear of progress by those of us taking the challenge. Share with us what you are experiencing, good or bad, you maybe able to help someone who's experiencing the same thing, or get help by the advise of someone.

I wanted to address this issue that was brought to my attention a few days ago, hunger. Because we are cutting our meals in half (hopefully everyone is doing that by now) some people are complaining that they feel as if they are starving their body.

The idea is to eat less of your main meal and snack on healthy snacks in between. If you are feeling hungry 2 hours after you had your lunch, by all means grab an apple, a handful of nuts etc. By doing that you are cutting down on your caloric intake and boosting your metabolism at the same time. Please don't forgot to continue drinking water, it is needed by our bodies and can also act as an appetite suppressant.

Ok guys, let's say afloat of this issue, and if you are having difficulties staying motivated share that with us, we will help in whatever way we can. Stay healthy and keep trucking.

Could Sugar Be Subotaging Your Weight Loss?

2012-04-17T06:40:00.003-07:00

Good morning all, it's a beautiful day today, i am hoping each one of us enjoy the day with some physical activity, there's no need for a gym on such a day, get out and enjoy the sun (don't forget SPF).

Some of us may think the question posed above does not apply to us, because maybe we do not eat much sweet foods. However, this discussion apply to every single one of us, when i talk about sugar i am not speaking of candy, cakes and ice cream, which is obviously loaded with sugar, i am speaking of the less obvious items, like canned vegetables, milk, cheese etc. Almost every thing we eat these days contain sugar, it is wise to beware of these items and their sugar contents.

There are two types of sugars, Intrinsic Sugars which is mostly natural and can be found in fruits and vegetables, and then we have Extrinsic Sugars which comes in a less natural form, these sugars are added to foods to preserve the life of the product, and can be found in almost all packaged and canned foods to include milk, and all dairy products.

The issue with sugar is that in our society we consume way to much, our bodies metabolises these sugars and store them in fat cells for later use as energy, however because we consume so much suguar on a daily basis these stored fat cells never get used, therefore our bodies keep adding and we eventually are faced with unwanted weight gain.

Now, i don't really have to tell you what you need to do, i think it's quite obvious by now. Sugar is sweet, yes i know, but is it really worth it, think about it. Pay attention to the grams of sugar when buying packaged foods, especially items that are marked as health foods. Stay on top of what you eat, eat natural sugars (fruits and veggie).
Stay healthy, and don't forget to share your experiences with us.