Now it has always been my feeling that they are equally important and even with the article I believe there is some truth to that statement, but the article revealed some interesting things Here they are:

• The article did a study on women in Chicago (avg. 184 lbs) and Nigeria (avg. 127 lbs) and noticed that the slimmer women in Nigeria did not do any more physical exercise than larger women in Chicago.
• One key factor.  Most people who increase the physical activity also increase their caloric intake.  This manifest in the person getting healthier, but not losing necessarily losing weight.
• The key was the diets of those women who were thinner had a different make up than the diet of the women who were fatter, regardless of physical exertion.  The thinner women’s diet was a high fiber and card diet and low in fat and animal protein.  Conversely the Chicago women’s diet was typically 40 to 45 percent high in fat and processed food

My Two Cents: This study really highlights the importance of having a good diet, but there needs to be some healthy caution on these findings.  With all sides being equal, the make up of your diet will probably result in a difference in whether someone is obese or not, but I’m not sure if this stuff addresses the primary goal which is good health.

I know people who slimmed down and got trimmer (they loss typically 2 - 3 inches around their waist) and when they got on the scale, they actually weigh the same or slightly more in some cases.  Why?  I believe this is the result in their loss of fat and increase in muscle mass.  Muscle tends to be denser than fat and will weigh more than fat despite being less spacially.  Ok, let me put it this weigh way :-), you can take a 10 lb iron weight and place in your hand.  Conversely, 10 lbs of styrofoam would take up considerably more space.  What’s the point?

The point is that both diet/nutrition and exercise are important to getting and staying healthy and this article just proves that in order to do so, especially when you goal is to lose weight.  You need to make sure you diet is conducive accomplishing that objective.

To read more on the study go to the MSNBC article. Click Here

convert this post to pdf.

Most people nowadays know at least the basics of what they should eat and what they should avoid to improve their health, their body composition, and their performance. Yet most people are overweight and/or obese.

So what’s the problem? Where’s the disconnect? Why is it so hard for them to make the change? Well, unless they really don’t want to change, the two biggest impediments to their success are:

1.Their habits — or their ingrained set of day to day food and activity related actions — remain poor because they don’t have a conscious, logical plan for changing them.

2.They aren’t ready for the tough times. Things might be getting better; then the tough times hit. They “get busy”. Eating well becomes inconvenient. No one else supports their decision to make a change. When these inevitable circumstances come up, they bail.

Habits are more powerful than momentary desire. Habits are more powerful than information. Habits are more powerful than guilt. And only a concerted, conscious effort to override habits will lead to success.

So, in some respects, better nutrition is more about altering lifestyle habits and less about the food. Sure, you’ve gotta know which foods are good to eat and plan to eat them. But, as GI Joe once said, knowing is half the battle. Even if you know what’s good and expect to eat good foods, if the good foods aren’t around when it’s time to eat, you’re doomed. In other words, preparation is the other half. Here are my top food preparation strategies to ensure you win the other half of the battle – the doing part.

Strategy #1 — The Sunday Ritual
No, no, this ritual doesn’t include lamb’s blood or any special Kool Aid. The Sunday Ritual is performed by setting aside 3 hours or so every Sunday (any day of the week will do but Sunday is easiest for most) to write out your menu for the week, shop for the week, and prepare your meals for the week.
First, on your Ritual day, sit down and come up with your meal plan for the week. It should only take a few minutes to lay out 7 different breakfast meals, 7 different lunch meals, 7 different dinner meals, and 2-3 additional snacks for each day.

Next, once the meal plan is laid out, add up exactly how much of each food you’ll need over the 7 days and go pick those foods up at the grocery store.

Finally, once you’ve got all those groceries home, it’s time to start cooking for the week. Some people choose to prepare all their meals for the week on Sundays (excluding shakes). Others prefer to figure out which meals will be easy to cook just prior to meal time and save them for later, preparing only the meals that will need to be eaten during work hours or during busy times of the day when food prep becomes difficult.

For example, some people can easily prepare breakfast meals and dinner meals on demand by setting aside a few minutes each day for meal preparation. Others have a significant other who can prepare these meals for them. Either way, these meals can probably wait until they are needed. However the lunches, 2-3 daytime snacks, and workout shakes usually present a problem for the unprepared so they should be made in advance. Sunday is a good time for most to do this preparation.

So, if it suits your lifestyle, use the Sunday ritual to get these meals ready for the week. Cook all the meat, chop all the vegetables, measure out all the yogurt and/or cottage cheese, and distribute all the powders. Have them ready and set aside so that you can grab them in the morning and bring them with you regardless of what your day or your boss holds in store for you.

Strategy #2 — The Breakfast Ritual
Rather than preparing all their food for the week on a single day, some people prefer to do a little food preparation each day. That’s what the Breakfast Ritual is for.

Using the Breakfast Ritual, simply perform all your cooking for the day each morning. Since you’ve gotta prepare breakfast anyway, make sure you’ve got a couple of meals going while breakfast is being prepared. Again, this need not be a huge production. I can prepare all my meals for the day with a max prep time of 30 minutes.

Of course, as with the Sunday ritual, think about what your day will hold under both the best conditions (i.e. home from work early and a relaxing evening ahead) and the worst (i.e. unexpected deadline, all nighter at work, long day at work and soccer practice for the kids) and act like a boy scout — be prepared.

One great strategy for being prepared is to bring both the meals you expect to eat as well as some “back-up” options, just in case. So, as discussed earlier, even if you expect to grab lunch at TGI Fridays and have dinner at home, bring with you both a lunch alternative and a dinner alternative, just in case something else comes up. If you don’t need the meals, that’s fine — just eat them another day. But if you do need them, you can chow down without skipping a meal or choosing a poor alternative.

Here’s another idea for you. If you don’t want to bring several full meals that you’re unlikely to eat, another great option is to bring some homemade snacks with you. Things like homemade protein/energy bars are a fantastic alternative to the mostly crappy, store bought, sugar laden, artificial ingredient containin’, protein bars.

Strategy #3 — Have Others Cook For You
If you love the idea of having 5-6 ready made meals always available yet can’t see yourself using the Sunday or the Breakfast Rituals above or buying all the Tupperware, there are a number of options at your disposal.

First, you can hire commercial food preparation services to do all the cooking for you. If you’re anywhere near a metropolitan area, you’ll be able to find dozens to choose from. The two biggies nowadays are Atkins At Home (Atkins Diet) and Zone Nation (The Zone Diet). The Atkins At Home company delivers 3 meals and 1 snack to your door by 6 AM each morning. The cost of this is between $35 and $40 per day. Alternatively, the Zone Nation company delivers 3 meals and 2 snacks to your door by 6 AM each morning for the cost of $35-40 per day, just like the Atkins company. I hear good things about both services.

Now, if you’re not interested in supporting the Atkins or Zone programs, there are many smaller companies who can assist you with your meal preparation needs. For example, when I lived in Miami Beach I found a local woman who provided this very service for $5 per meal. Every day for lunch she brought me an 8oz chicken or turkey breast, a baked potato or serving of rice, and a large serving of steamed veggies. Other days, I’d have her bring me 2-3 meals just like this.

Here’s another tip. Pick 4 restaurants in your immediate area (2 fast food places, 1 medium-priced restaurant, and 1 higher priced restaurant) that prepare meals in a way that conforms to your nutritional plan and have them prepare the food for you when necessary. Of course, you’ll have to do a little research on your potential eateries by collecting hard copies of their menus or visiting their web sites (if they’re online).

If you’re looking for a few examples, here ya go. Dave Thomas’ Wendy’s makes a couple of tasty chicken salads and a chili that you can eat when on the go. Even McDonalds is offering healthier meal selections — I’m lovin’ it.
Choose healthier fast food meals that conform to your meal plan when you don’t have much time or much money for a meal and choose a medium-priced restaurant like TGI Fridays (US) or Kelsey’s (Canada) for a better quality menu to provide you with a solid daily lunch. TGI Fridays, for example, has a great list of Atkins-friendly selections.

Finally, choose higher priced restaurants if it’s time for a power lunch to impress colleagues. Since most people don’t really know where they want to go eat anyway, if you get roped into a business lunch, you can be the one to make the definitive decision as to where the group is going to eat. Your decisiveness will win you big points with colleagues and you’ll also be able to control your eating habits.

Of course, if you don’t have the resources to entertain strategy #3 and pay others to cook for you, consider the fact that if you use the first two strategies to effectively build a lean, muscular body, you might just be able to convince attractive members of the opposite sex to take over for you. However, getting them to drop them off at your place by 6 AM every morning is a trick I’ll teach you in a later article.

In the end, whether you choose to regularly prepare your own meals by using the Rituals described above or you regularly choose to have others prepare your meals for you, circumstances will arise in which you’ll have to “cross over” and use a different strategy than you usually use. It never ceases to amaze me how much time those interested in health and fitness spend seeking out “the perfect plan” and how little time they spend figuring out what they’ll do when life’s circumstances prevent them from following it.

Side Note: Food Support Systems
In order to make the Sunday Ritual and the Breakfast Ritual work, it’s important to pick up a few items — nutritional support systems, if you will. Here’s what we recommend picking up before you start using either of the two Rituals:

• A good countertop grill. Since you’ll most likely need to cook relatively large batches of lean protein, it’s important to have a quick way of doing this. If you’ve got a great backyard grill that you can use year-round that’s great. If not, pick up a Foreman or Hamilton Beach grill and you’ll be all set.
• A good cooler in which to store and carry your meals for the day. Coleman makes a few good ones. Before buying one, however, make sure there’s enough room to carry a few meals and a few shaker bottles.
• 5 small Tupperware-type containers. These containers will be for storing and transporting your daily meals. Make sure they are small enough to fit into your cooler but large enough to accommodate a full meal. Your choice of glass or plastic is up to you.
• 5 large Tupperware-type containers. These containers are for storing larger quantities of food. For instance, if you chop your veggies for the week or cook all your chicken breasts for the week, store them in one of these. Again, your choice of glass or plastic is up to you.
• 3 Rubbermaid Chuggable drink containers — 1L size. These containers are for your liquid supplements. Be sure to choose the blue top variety as these are far and away the best drink containers out there. Most others leak.

Follow the guidelines in this article and you’ll be able to display the adaptability necessary to move from nutritional novice to “seasoned” nutritional veteran.

SEE ALSO:
For more great training and nutrition wisdom, check out our complete system, Precision Nutrition. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.

And what’s more, your online access allows you to talk exercise and nutrition 24/7 with thousands of fellow members and the Precision Nutrition coaches. Find out more about Precision Nutrition.

Order Precision Nutrition now and get $50 off!

convert this post to pdf.

Table of contents for Slimmer In 2009 Series

1. Weight Loss Nutrition Tip - Steps to Achieving Your Weight Loss Goals in 2009
2. Gotta a Plan To Get Slimmer in 2009 - Free 8 Day Email Course to Get in Shape

I’ve challenged everyone of my readers and anyone who would listen to get slimmer in 2009.  And I have pretty much let everyone decide how they want to tackle getting slimmer, but one of the things I want to do is ensure that we share our plans with each other.  When it comes to losing weight, the more information the better.  If you want to know more read on.

My family and I use a program called Precision Nutrition.  I originally found this program when I was looking for a program for my daughter, who was a basketball athlete, and I to use when working her out for basketball season.  I have tried a myriad of programs in my quest to stay healthy given my health challenges and this program is by far the best.  Why?  Every single aspect of getting in shape is addressed in this program.  Now the creator of the program, Dr. John Berardi has introduced an 8 day free email course for getting slimmer in 2009.

The course starts with three consecutive online questionnaires, which were cool - they get right to the point, highlighting your weaknesses and offering solutions. Even just reading the questions called attention to some of the areas I could improve upon, and I know this stuff.

Each lesson offers a concise, no-nonsense message, one that beginners and experts alike will benefit from hearing. John does a great job of putting aside the fads and getting down to the point. He makes no mistake about telling you exactly what will lead to failure, and what will lead to success.

John also does a great job of going beyond the actual food to talk about how to ensure you actually follow the plan. What good is a great diet if you don’t follow it?

And best of all, he tells you exactly what rules to follow, in no uncertain terms. His 10 Rules cover everything from what to eat to when to eat it. Very good stuff, which I didn’t expect in such a short course.

Now this course doesn’t have everything you need and you probably are going to need to supplement it with a more well rounded full program to get maximum effect.  But, all in all, this is an excellent little course, and in eight days you’ll learn more about what really works nutritionally than most people do in a lifetime.  At minimum it will get you started.  And sometimes get started is the biggest hurdle of all.  Lets get started: Get Your Free 8 Day Email Course to Get Slimmer in 2009. Please let me know what you think of the course.  Leave comments.

convert this post to pdf.

A Latest Table of How Many People Die from Cancer Each Year (2007)*:

*Excludes nonmelanoma skin cancer. Estimates were produced by applying age-specific cancer rates of a defined geographic region from GLOBOCAN 2002 to the corresponding age-specific
population for the year 2007 from the United Nations (UN) population projections (2004 revision). Therefore, estimates for world areas do not sum to worldwide estimates.

For more information on how many people die from cancer each year.  Download this file.  You can also go to the American Cancer Society to get information on past years.

convert this post to pdf.

Table of contents for Slimmer In 2009 Series

1. Weight Loss Nutrition Tip - Steps to Achieving Your Weight Loss Goals in 2009
2. Gotta a Plan To Get Slimmer in 2009 - Free 8 Day Email Course to Get in Shape

I think everyone has had a New Year’s resolution.  And I feel pretty confident in saying that everyone has probably broken a New Year’s resolution.  The reason most people break their New Year’s resolution is because people make them on emotion and then never do anything afterwards.  The truth is, most New Year’s resolutions usually are things we really should be doing.  One of the keys to making sure we do them is to have a clear step by step plan, for how we will make good on our New Year’s resolution.  The problem is half the time (no, most of the time) we don’t know exactly what to do, so we usually don’t do anything, much less develop a plan.  This is a recipe for failure.  What you need is a plan that gives you ALL of the information, steps and resources to guarantee that you succeed in your resolution, but you have to be resolute in following your plan.  You have to believe in it.  You have to be committed to it.  You have to have a desire to achieve it…And then just do it!!

As far as weight loss is concerned I have a plan!! I believe in it!!  If you are  serious (and I know you are) about losing weight and getting healthy you will get this plan.  Here are some steps to get you started.

• Have a Nutritional Guide - You need to have an idea about what foods are the best for you.  Good nutrition is critical to a successful weight loss program.
• Develop a Weight Loss Eating Plan -  What people eat more often than not is pivotal to a successful weight loss program.  You need to not only know what food you are eating, but you need to have a meal plan, complete with the meals you want to eat for breakfast, lunch and dinner.
• Develop a Starting Point - You need to make sure you have the right food in your house.  You need to know exactly what foods you will be purchasing during your weight loss program.  This is a key starting point.
• Tailor Your Weight Loss Plan to You and Your Weight Loss Goals - One of the biggest reasons most weight loss plans fail is because they are tailored for a prototypical person.  Most often that person is not you.  You have to ensure that your plan takes into consideration your unique characteristics.  Weight loss programs are not one size fits all.
• Have Support and Accountability - Even with all of the above, if you don’t have someone holding you accountable.  You will likely falter.  If you are on Twitter you need to follow @slimmer_in_2009.  @slimmer_in_2009 is a great way for people trying to lose weight in 2009 to encourage each other and provide information to each other.

If you are serious about losing weight and you need to do something right now.  You need a plan that will take care of everything for you.  You just have to believe in it, be committed to it, desire to achieve it and do it!!  Click Here and watch your life change.  It changed not only my life, but my family’s life as well.  Remember Get Healthy!!  Your Life Depends On It!!

convert this post to pdf.

• Men with waists over 40 inches and women with waists over 35 inches had approximately double the risk of early death as people with waist’s circumferences that were smaller (the study identified men with waists below 34 inches and women with waists less than 28 inches).
• For every 2 inch increase in waist circumference, a person’s mortality rate increases 17%.
• The ratio between a person’s waist and hips also strongly predicted mortality.

But here is the shocker.  This factor even applied to people who were NOT overweight.  The study’s ultimate finding is that it is not just having fat on your body that is a health risk, but also the way that fat is distributed on your body.

My Two Cents: Now that last part hit me like a ton of bricks, because that was basically me.  And the fact is despite not being obese I have had a lot of health complications (diabetes, heart disease and cancer).  I have changed all of those factors now, which is why this blog exists and I am writing you.  So what is the solution?  Let me tell you.  If you have a genetic disposition to having a lot of belly fat (a good indication is to look at your family members) you can’t change your genetics, but you can be aware of the issue and address it by setting some goals healthwise.  As we say goodbye to 2008 I say we resolve to set some goals for 2009.

In my house we are making it a goal of losing 100 lbs as a family.  Each of us will lose 33 lbs over the course of the year.  Personally, I want to see my abs in 2009.  Join us in going on this resolution.  Over the course of 2009, we will be chronicling our quest, blogging on it, providing resources and encouragement to anyone who wants to join us.  To follow us you can susbcribe to our newsletter, RSS feed or better yet, follow us on Twittter @slimer_in_2009.  And remember Get Healthy!! Your Life Depends On It!!!  Literally!!

convert this post to pdf.

The key issue with diabetes is management.  And you have to be able to manage and control your diabetes over the years in order to delay diabetes complications.  It is almost like investing.  You have to commit to it and do it consistently over years in order to see the benefit.  So checking your sugar once in a while really doesn’t get it.  In order to really get a good idea as to how well you are controlling your sugar you need to be able to test your sugar over a period of months.  This will give you a better gauge as to how well you are controlling it.  The A1c test is currently the gold standard for testing your sugar over a period of time.  So what is the A1C test?

The A1c or glycated hemoglobin is a test that measures your sugar over a period of about three months.  It does this by measuring the glucose that bonds to your hemoglobin.  You can measure the glucose in your blood over the life of the red blood cell, which is about three months.  The typical A1c number that is deemed a satisfactory number is below 7.  I have been told that some doctors want the number to be closer to 6.

You should have your A1c tested every three months to ensure that your diabetes management is working.  And if not, make the necessary changes for it to work.  Remember…Get Healthy!  Your Life Depends On It!!

convert this post to pdf.

Table of contents for U Can Be Healthy Recipe of the Week

1. U Can Be Healthy Recipe of the Week: Cranberry Chutney Glazed Salmon
2. U Can Be Healthy Recipe of the Week: Southwest Salmon and Sweet Potatoes

I know this is another salmon recipe, but I have to be honest. I love salmon and you can’t beat it as a fish from a nutrients quotient perspective.  I promise. I won’t have another salmon recipe. ;-) OK, with that out of the way, being from Texas I love southwestern food. What I like about this recipe is that it satisfies all of my requirements for a good recipe. In my house we have a cooking objective.  It is called balance. Sweet vs. Sour. Hot vs. Mild. Acidity vs. Alkaline. This recipes accomplishes all of these requirements. The combination of the sweet potatoes against the spices with the orange slices knocks it out of the park!!

Here are the numbers: Per serving - 369 calories; 18 grams total fat; 3 grams saturated fat; 83 mg cholesterol; 280 mg sodium; 21 grams carbohydrates; 4 grams fiber; 30 grams proteins;

Dietary Exchanges: 1.5 starch; 4 lean meat; 0.5 fat; 1.5 carbohydrates

Ingredients:

1 large salmon fillet
2 medium sweet potatoes (cut into 1/8 to 1/4 slices)
2 teaspoons of olive oil
1/2 teaspoon of ground oregano
1/2 teaspoon of ground cumin
1/2 teaspoon of chile powder
1/4 teaspoon of salt
1/4 teaspoon of balck pepper
Non-stick cooking spray
1 medium orange, peeled and chopped in large pieces

Preheat oven to 250 degrees. Rinse fish and pat dry.  Slice the salmon fillet in 5 ounce fillets; set aside. Toss sweet potatoes in a medium sized bowl with olive oil.  Mix oregano, chili pepper, cumin, salt and black pepper in a small bowl.  Sprinkle spice mixture on salmon.  Mix remaining spice mixture on sweet potatoes.  Make sure both salmon and potatoes are coated well.

Spray non-stick cooking spray on 18 inch squares of foil.  Places about 3 sweet potatoe slices on the foil.  Lay salmon on sweet potato slices and then top salmon fillet with orange slices.  Fold ends of foil to completely enclose salmon, sweet potatoes and orange slices.  Do this for each fillet slice until you run out of salmon.  Leave enough room in foil enclosure for steam to circulate.  Place each of these on a large cookie sheet.

Bake 30-35 minutes or until fish flakes easily and potatoes are soft.  Watch carefully, salmon cooks quickly.  Bon appetit!!

This recipe was found in the Diabetic Living magazine.

convert this post to pdf.

The article talked about many things, but there were some points made in this show that I think are worth mentioning.  These are just a few:

• Eating at buffets will cause you to eat more.
• The bigger the plate, the more you will eat.
• Eating in front of the TV, in the car or with friends will cause you to eat more

The show revolved around the work of Professor Brian Wansink of Cornell Univeristy’s Food and Brand Lab.  Professor Wansink wrote a book called Mindless Eating: Why We Eat More Than We Think
, which focuses on why we overeat.  The two key components into why we overeat are visibility and convenience.  In other words, if you have easy access to food and can see it, you will eat it.  I can personally attest to this myself.  When we have food in the house that is there for me to see I will tend to eat more than I would otherwise.  Now I never like to provide information like this without solutions or ideas that can help you be healthy.  Here are some things suggested by Professor Wansink:

• Use smaller plates and drinking glasses.
• Avoid eating at buffets
• Eat at a table and do not place food on table in serving containers
• Do not supersize when you eat at fast food establishments
• Place healthy food choices in your sight view

My Two Cents: I can personally attest to the ideas posited by Professor Wansink and I have gotten rid of all of our big plates and glasses, except for our fine china (I would need a lawyer and surgeon after my wife got through with me, if I did that).  Also I realize that not using large serving utensils also causes people not to each as much as they would normally.  Finally, as Americans we tend to buy food in bulk.   I believe this also contributes to our overeating.  Conversely, Europeans tend not to buy in bulk as a habit.  They tend to buy their food daily.  I believe this is why Europeans tend not to struggle with obesity as much as we do in America.  So try not buying two weeks worth of groceries.  At the most buy weekly. Here is my challenge.

Try some of the ideas proposed here and send me comments and suggestions you think would be beneficial with respect to addressing overeating.  Remember!! Get Healthy!!  Your life depends on it!!

If you would like to learn more about what was revealed in the special click this link.

convert this post to pdf.

Last night I woke up and just didn’t feel right, so I decided to take my blood pressure.  Whoa!!!  It was 175 over 96!!!  Just like that.  I have an issue.  But that isn’t the point of my post.  My real issue is the fact that I checked it.  I am already on a mission now with respect to blood pressure.  It is actually genetic in my family (a combination of inheritance and type A personalities), but I am realizing that when you have health issues.  The difference between life and death is not only our diet, nutrition and wellness, but awareness! 

With that being said I think it is important to articulate some critical things with respect to being aware, especially if you are diabetic:

• Regular Trips to the Doctor: In my experiences with people who get sick or are already sick.  They usually only went to the doctor once they felt so bad they had to.  In most cases, this is way too late!  The reason I am in the shape I am in despite all of my health challenges is the fact that I see my doctor regularly (I haven’t always, which is how I got in trouble in the first place).  And because my illnesses were identified early.  So it is important to see your doctor and dentist regularly.
• Check Yourself: I check my blood sugar throughout the day.  In the morning, after meals and before I go to bed.  In addition, I also have a meter to check my cholesterol and my blood pressure.  Now you may feel this is over kill and for someone who is relatively healthy it probably is, but for those of us with health issues this is an absolute necessity.  My reason for using my example earlier is to illustrate just how quickly things can change.
• Listen To Your Body:  If you don’t feel right go and see somebody about it.  Now, I am not advocating you being a hypochondriac, but I am advocating you being sensitive to your body.  When I woke this morning early I knew something wasn’t right.  I just knew.  I am not sure how to explain this to you other than to say you need to know you body and be sensitive to it.

Now I mentioned my father earlier and have talked about his illness on my blog in addition to writing articles about him and his illness.  He took a PSA test in 2005 with an elevated PSA, had a biopsy that was negative for prostate cancer and than for the next year he never had it checked again, UNTIL he started to experience pain.  When his PSA was checked again, it was triple digits (>4 is normal).  He was gone two years later.  What is my point?

My point is that having situational awareness of your health is critical to long life.  More so, I believe, than another time in our lives.  I can’t help wondering if my father would have checked himself every 3 months after that initial negative biopsy, would he still be around.  I don’t know, but one thing I do know.  My daughter will never have to wonder that about me because I am going to get it done.  So check your health reguIarly before you wreck your health!  I love comments!

convert this post to pdf.