Jumat, 19 April 2013


Eucalyptus is an aromatic herb that has properties that provide great relief as a decongestant and an expectorant. For centuries Vick’s which is made as a Eucalyptus rub is applied to the back and chest of a person who has a common cold or any other respiratory distress. It is known to loosen the mucus in the chest so that it can be coughed up and expelled.

Eucalyptus also has some antibiotic association with it. Eucalyptus has both internal and external uses. Internally it is the leaves that are used for herbal teas that are able to assist people by acting as a diuretic, an anti-diabetic and also has some anti-tumor properties. The Eucalyptus oils are almost never used internally or ingested but on rare occasion a doctor might use a miniscule amount for nasal congestion, bronchial disease and other respiratory problems.

Externally, Eucalyptus is used as a vapor rub and while it is recommended that it be rubbed on the chest and back area it is also good for inhalation in such ways as steam vaporizers. Some even boil water and drop a teaspoon of vapor rub into it so an ill person can breathe in the fumes which will help to break up the congestion in the lungs. Quite often people have used the very same rub for sprains, bruises, and muscle aches and pains.

Never underestimate the power of Eucalyptus oil as it can be beneficial for many reasons. First it is a very powerful antiseptic, it is used to treat pyorrhea which is a gum disease. It is often used to treat burns too. One thing you can bank on is that insects do not like Eucalyptus so if you mix some with water and put it in a spray bottle you can be sure that bugs will stay away. A small drop on the tip of the tongue is said to take away nausea. Many people will soak a cloth in Eucalyptus and put them in their pantries or closets to fend off bugs and roaches. Another quick tip is a few sniffs of Eucalyptus is said to help someone who has fainted and when mixed with cinnamon is known to alleviate the symptoms of the flu.

Eucalyptus is also commonly used for aromatherapy too because when mixed with other oils it is extremely beneficial. The effects of Eucalyptus are stimulating and balancing and the scent is very woody. For the purposes of aromatherapy it blends well with Juniper, Lavender, and Marjoram. Eucalyptus when used in aromatherapy does the body good as it helps to relieve mental fatigue, improves mental clarity and alertness, sharpens the senses, refreshes and revives, stimulating, energizing.

It also has great effects on the body as it feels cooling; it relieves pain and sore muscles, breaks up congestion, and reduces inflammation. Eucalyptus incorporated with aromatherapy offers pure enjoyment. Inhaling the fragrance of Eucalyptus can reduce stress and lessen depression. It makes for an overall sense of better well being. Eucalyptus is great for both bathing and also for massage oils.


Echinacea is an herb that is extremely effective and holds multiple purposes. There are nine different species of Echinacea but the one most commonly used and referred to is the Echinacea purpurea. Many people take Echinacea everyday to prevent colds, flu, and any other types of infections that might be running rapid at the time as Echinacea has been known for strengthening the immune system. Some people also use Echinacea for the treatment of acne and boils. The entire Echinacea plant including the roots are dried and made into teas, juices, and tonics.

While many swear by the power and strength of Echinacea there is no scientific backing that gives these claims any validity whatsoever. The Natives used to use Echinacea for many different things including the treatment of poisonous snake bites and insect bites. Back in the 1800′s Echinacea played a very large part of United States medicine and then spread to Germany where they too used it for many medical purposes.

It was then used as an antibiotic and continued on until better antibiotics were made available. For years Echinacea sort of lost it’s pizzazz but more recently gained back its popularity. Many think the reason for that is because there is still no cure for the common cold.

There are many various parts of the Echinacea plant that are used to make medicine but most often it is the roots that are of the most value. Echinacea can be administered in many different ways such as in a tablets, capsules, juice, tea, extracts and tinctures. Some are made from the flower in full bloom and others are made from the root itself. Echinacea is also available in a topical solution or cream that many use for creams, lotions, mouthwashes, ointments, skin washes, and toothpastes. Further it is becoming quite common to add Echinacea to particular cosmetics as an anti aging remedy but that claim has no validity at all as there is no relationship between anti aging and Echinacea.

Echinacea is an extremely beneficial herb for helping the body rid itself of microbial infections. When combined with other herbs such as Yarrow and Bearberry it is said to work great combating cystitis however Echinacea has yet to be endorsed by the FDA for safety or effectiveness. Those who use Echinacea for the common cold swear by it and it is recommended that for the most effectiveness you should begin taking Echinacea when you notice the very first symptoms of a cold and then stay on it for three weeks and stop taking it for one week.

There are some who would be at risk if they took Echinacea such as people with multiple sclerosis, white blood cell disorders, collagen disorders, HIV/AIDS, autoimmune disorders, or tuberculosis. Heed caution also if you have any plant allergies; take other medications, or herbal remedies. Children should not take Echinacea, nor should pregnant women or nursing mothers.

Also, people who are on steroid medicine including betamethasone, cortisone, hydrocortisone, methylprednisolone, prednisolone, triamcinolone, cyclosporine, tacrolimus, azathioprine, or other immune system suppressants should avoid the use of Echinacea.

Kamis, 18 April 2013

Diamond cuts and shapes, what it says about your personality

Like a shimmering snowflakes in winter, did you know that diamonds are absolutely unique? All vary in shapes, sizes, colors and cuts. Cutting and diamond shapes is what determines the value. And to debunk a popular belief, is different from a diamond shape diamond shaped. To distinguish, a cut is the faceted gemstones and proportions that gives shine and spark, while the shape is in a diamond shape that describes the structure and the attribute.

If you can deal with the technical aspects of a diamond, then you will have to do with facets, angles and proportions. This case will determine the beauty, brilliance and the cost of this gemstone. Cut is the only aspect of the diamond that is determined by the ability and skill of the craftsman’s hand.

What each diamond cut indicates below are some significant facts about a cut gem that females generally prefers and things indicating the woman wearing it. The different cuts and shapes include round, oval, Emerald cut, princess cut, marquise, heart, pear-shaped. Here is a guide that can help you to understand your individual claim on the wearer:

-Oval diamond bearers are usually more traditional, yet eager to go often against the norm. Have to be different, wanting to pass up much of the time. Person wearing this type of diamond cut are those that outgoing.

Marquise cut takes a mistress of the 18th century. Women who often wears this cut makes an impression of someone who is money oriented. As diamond himself, Lord who likes this type of diamond cut like making an impression for yourself.

-A princess cut diamond is a square-shaped diamond with complexity on its side. Women wear this diamond cut are those that are the trend-setters and loves to be the center of attention. Are those fun loving women, who always looking for excitement and want to enjoy life to the fullest.

Heart shaped cut is among the top of the list people hopeless romantic. These types of women, usually jumps from one report to another. Commonly they get disappointed when they discover that love is just a false tale.

-Pear-shaped Diamonds are often times perceived as indications of purity and simplicity. Pear-shaped diamonds serves as a symbol of purity and simplicity. Individuals with this cut or a wedding ring or a classic elegant diamond engagement rings are generally very high-maintenance, perfectionists and often stressful.

If a diamond is used for the bracelet, earrings, pendant, ring, brooch or any type of jewelry, each diamond is sure to be elegant and different as the wearer. The quality and the trends mentioned above certainly do not apply to every woman. But if you find yourself choosing a diamond, just may perhaps come as no surprise that the diamond cut just choice might work cutting contour.

Classification of diamonds and buying guide

These diamond is the best friend of a girl, but these friends are quite expensive and their worth is judged by a classification report. Many people just go buy this precious stone, without seeing the report. Now a classification relationship of course clarifies that the gem is genuine, but explains a lot more about the stone. Tells you about the quality, beauty and price of the stone. Some reports also classification share a history of stone, which adds additional value. This story is also very useful to verify the claims of the seller. Another important reason to have a classification report is for insurance purposes. If you misplace your gem, that had a story connected to it or came from a Royal family, we would like to see is replaced by one that is of equal quality.

If you go a diamond that weighs less than 1 carat, so shouldn’t be very expensive and often not categorized either. Although, if the diamond is 1 Carat or more, be sure to always ask a classification report. It is also advisable to also get the stone removed from his position and have a report done by a renowned lab, before buying it. None of the reputable laboratories to do a report on a previously mounted diamond. GIA/Gem trade laboratory in us do most of these reports. Also a classification report would help to decide between several stones, are you able to understand the differences that make each factor. Although, if a stone seems more beautiful to you than the others, you can use the report as a bargaining tool and get what you want at a fair price.

Reading the correct relationship is an important factor in the purchase of diamonds, but if you can do this, then you can do some very expensive mistakes. A mistake that many people make when judging the quality of a diamond from the report is that they see only two factors, color and sharpness. These two factors alone may not help you make a sound decision, but it can be done to take an expensive. Another common problem is that people seem to neglect the condition of diamond, after it was reported. If the jewel is not in the same condition as stated on the relationship that you can get the price down, that would be to your advantage.

Reading the report is not a very difficult task. First, you should check the date of this report and see if the relationship actually belongs to the diamond, you chose. Also if the diamond wear experiences after the report, then it is not of the same value as mentioned. You want to also check the name of the report and if there is a well known, so it is best controlled by GIA as well. Once you’ve checked all for authenticity, you can proceed with the purchase of diamonds, no worries.

Senin, 15 April 2013

Protein-how much do you need and where to get it?

I challenge everyone to write down what they eat every day. Do for a whole week, and then you can focus on what they are consuming. Few of us pay attention to what we eat, and only will amaze you. For anyone trying to make a change in his eating habits, knowing what you eat is always a great start to learn how to reduce what you shouldn’t eat.

If you really want to get crazy, copy all the labels on canned, frozen or packaged foods that you eat and work out how much sugar, fat and sodium are swallowed, too. If you eat out, you can easily get nutritional information from fast food online.

Now compare the consumption week with a look at the chart to a balanced diet. Notice that you should eat less of the following: grease, oil, salt, sugar and alcohol. After this the next grouping includes meat and dairy products. If you eat more of the foods that you should, such as fruits, vegetables and whole grains, you will find that you do not need to copy the labels to see what you are eating, because what you are eating is what you are buying without preservatives. Even if you don’t buy fresh, organic with its pesticides are better than canned and processed equivalent.

Add up the totals and try to compare them to a balanced diet. Is your heavy on the meat or protein? Have eggs and Bacon for breakfast, a ham sandwich for lunch and steak and potatoes for dinner? Where are the grains (also a good source of protein), fruits and vegetables? If you need meat, fish and poultry are best for you. But if you’re going for the protein, beans and nuts are the best and they are as filling as meat, too.

Most of the immigrants in America in the first 300 years of preferred settlement, pork and chicken to beef. It wasn’t until the civil war, when these two meat became scarce, that beef has taken over. Today we eat on average about 75 grams of protein each day. For a person who weighs about 160 pounds should have about 58 grams. That excesses could be justified if one eats more meat to replace or reduce the pop, bread or cakes, however.

A diet of moderation us usually provides all the protein we need. If you need meat, so try to focus on those that are flatter and treaties (which means avoid lunchmeats, sausages and Hot dogs.) The fact that about 80% of all antibiotics sold each year are used in livestock production which ends up eating is enough to give pause.

Do yourself a big favor and choosing to eat less salad or beans more when eating out. It not only will slim your waist, fatten your wallet. Maybe it’s because we keep track of what we eat. Just might transform us all in the garden grows, chicken farming, canning and dehydrating food paranoid!

The logic behind packaging beverages

Part of the reason why the drinks are packaged as are you for marketing purposes. Companies want to market their products so they look attractive to the consumer. But the packaging is not only the appearance; It is also about practicality. Some types of drinks are packed in a certain way for a variety of reasons, including keeping in the best condition possible and keep costs.


One of the first beverage to be sold in bottles was milk. Why clear bottles used was so consumers could see the contents. This was partly for marketing purpose-to make it look fresh and tempting to drink-but also for practical purposes. Today the products contain the best before date but this was not always the case. Milk was bottled clear so people could see where he was going. Milk bottles are now usually used only for milk delivered to homes with cartons and plastic bottles more common in stores. Cartoons were originally used for marketing purposes with producers able to illustrate them with text and images to attract consumers. The use of plastic bottles is simply cost as they are cheaper to produce.


A distinctive feature of wine bottles is the concave shape inwards at the bottom of the bottle. This will not only come because of aesthetics though. It’s called a punt and was originally required to prevent the opposite; a concave shape out. This dates back to when the bottles are hand-blown. It was not possible to ensure that the form could be perfect and to reduce the risk of a concave outwards, means that the bottle could not stand, I created a deliberate concave shape inwards. Bottles are not typically blow these days, but this trend continued, but not for any practical reason. Another distinguishing characteristic of wine bottles is caps. These are used because they release a small amount of oxygen into the bottle that help mature. Bottles are then usually stored on their side to keep the Cork moist. This is to prevent the shrinking Cork, something that otherwise would be too oxygen enters the bottle. This is not so important for sparkling wines, such as Champagne, as there is enough moisture from flatulence to wine prevent shrinking too Cork. The colors of the bottles of wine are partly for marketing purposes, although there is also a practical reason. This is more distinguish the wines rather than absolute necessity. Some manufacturers have certain kinds of wine poured into bottles of particular color so it can more easily identify them. Darker colored bottles can also be beneficial in protecting the wine from sunlight.

Carbonated drinks

A well-known brand cola has created a bottle of the now iconic which was used to market the product. A clear bottle was used to make the content seem tempting with bottle shaped curves and to make it look more or less like a cocoa bean. Sodas are not filled completely upwards. This is not, as some might believe, so consumers don’t get what they think they are paying for, but because there is the potential for expansion. If the content has gotten too hot, you may have slight expansion causing the bottle to explode.


Beverage cans were introduced in 1960. They are made of aluminum or steel, Tin-plated and were used for beer, followed by carbonated beverages. The main reason is that made cheaper drinks package. There was originally a problem though, with some drinks by reacting with the metal which then affect the taste. An internal plastic coating is now used to prevent this.

Easy pumpkin pie crust for Thanksgiving dinner

Thanksgiving dinner is not Thanksgiving dinner until after having a slice of delicious, rich in pumpkin pie! It also has the strictest diet to succumb to a slice of this all pie Thanksgiving dinner in time more popular! These are done several ways, but the most important step in creating a wonderful pumpkin pie is a fabulous pie crust! After getting a good base for the cake, making the filling is easy as pie. No pun intended!

One way to make sure you have a surefire delicious cake on Thanksgiving is buy a package of Pillsbury pie crust in the refrigerated section of your grocery store. I always keep a pack of these at hand if something doesn’t turn out as planned. These can be a great back-up source of perfect pie crust, and nobody will ever that are store-bought crust!

Now that you have at your fingertips a few extra pie crust for the big day, we can talk about making some delicious crust from scratch. After making this recipe a few times, it’s so easy that you don’t even need to try to remember a recipe. I love this recipe, because the crust is buttery, flaky and rustic-perfect for any ship Thanksgiving pie.

To begin this recipe you will need 3 cups of flour. I like to use flour for my needs. From that you want to add a teaspoon of salt. Mix to combine. Next, you want to add 1 1/2 sticks cold butter and 1 cup of vegetable shortening. The key is to make sure the butter is cold so the dough comes together nicely! After adding butter and grease for vegetable flour mixture, you just want to mix together using a pasta cutter. Once you have joined the fat with the flour, you want to add a beaten egg. After completing this step, you add 5 tbsp cold water and 1 tablespoon vinegar. You want to add vinegar as this result in a softer crust. Stir until well combined and form a disk.

At this point I would like to put my dough in a plastic bag and let it rest in the refrigerator for a few hours. When you are ready to use, just take out of the fridge and restore the desired shape!

Sabtu, 30 Maret 2013

How (and how not) to sneeze and blow your nose

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Sniffling, sneezing, coughing and blowing my nose probably seem like second nature to you-and probably don’t put much thought into any of these “natural” occurrences. But maybe you should.

It is indeed possible to injure yourself by coughing and sneezing improperly, and as you blow your nose can affect the duration of your illness.

When sneezing and coughing dangerous tour

Back injuries are one of the most common “side effects” of sneezing and coughing. Sammy Sosa, baseball player knows this first hand. In 2004 when he played for the Chicago Cubs, two sneezes sent her back into spasms, forcing him to need a Chair to support himself. The injury–a sprained ligament in his lower-back forced him to miss part of the season.

A vigorous cough or sneeze attack can leave you with higher or lower back pain (spasms) due to their nature, not only on your entire trunk, but also on the abdomen. This pressure is so intense that it actually can herniate a spinal disc weakened.

As “A-Choo” safely

Just before you feel a cough or sneeze coming, take a few seconds to correctly position the back. Doing so will protect the back and help keep any existing pain to a minimum.

Lean back slightly and placing a hand behind his back for support.
When you sneeze or cough, slightly bend your knees.
You can also (rather than above) stand up straight against a wall or door to keep your back from lurching forward when you sneeze or cough.

Blow your nose: good or bad?

CommonSense tell us that by blowing your nose during a cold would help remove some bacteria or viruses in disease-causing mucus, then helps us feel better, faster. But it turns out that this might not be completely true.

According to Dr. Owen Hendley and a team of researchers from the University of Virginia and the University of Aarhus, in Denmark, blowing the nose can actually cause mucus to be propelled back into the sinus cavity.

Not surprisingly, blowing the nose creates an enormous amount of pressure in the nose-pressure over seven times more than is produced by sneezing or coughing.

The researchers put an opaque dye into the nasal cavity of 10 study participants in order to determine whether the fluid could enter the sinus cavities. Three of the volunteers was asked to cough, three were led to sneeze and four blew his nose. After measuring the movement of the fluid with a CT scan, Hendley says:

“The who coughed or sneezed, there was no dye in any of the sinuses. And in all four of those who blew his nose, there was dye in one or more of the breasts … with a shot to the nose, given the amount of pressure and how much time is left, you could pass a milliliter of nasal mucus into the sinuses. ”

The problem with this, Hendley said, is that “If” you propel mucus in your sinuses during a cold-I’m suspecting that it was-so not only is mucus but the mucus that is likely to contain bacteria, viruses and may also contain mediators.

“It seems that it is quite possible that if you blow your nose, then there is a potential you might be worsening cold weather,” he said.

How to properly blow your nose

Sometimes, though, the relief that comes from blowing your nose can be sufficient for you to potentially more cold duration of risk. When you blow your nose, there is a proper technique that you can minimise the risk of mucus traveling back up your breasts and to reduce the risk of injury.

When you consider that adults are blowing your nose an average of 45 times a day during the first three days of cold, proper technique might make a difference.

Blow your nose gently. Blowing too hard creates even more pressure that may force infectious mucus in your ears and sinuses.
Avoid the shot “both nostrils-open”. Instead …
Press with a finger over a nostril.
Gently blow your nose into a tissue through one nostril.
Move your finger to close the opposite nostril and repeat.
Although you will feel more “stuffed-up” when you first wake up (after lying flat all night), do not blow your nose immediately. It is better to wait five or 10 minutes after been sitting upright before doing so.
Drink plenty of fluids. This will make it easier for mucus to be removed by blowing gently. Blowing your nose after taking a hot shower can also help.

The different types of force

There are many different types of resistance … and everyone needs to be taken into account when forming an effective program of physical training.

What makes someone stronger?

Well, that is not an easy question to answer … because it depends on which of the many different types of strength that you are talking about.

Someone can exhibit great proficiency in an aspect of strength while being completely devoid of another.

To better understand, we’re talking about three of the most important types of strength: maximum force, explosive force and strength resistance …

Maximum force is the amount of force that can be generated from an all out effort … regardless of age or body weight.

Maximum force can be viewed through three types of muscle actions …

Concentric force occurs when the muscle shortens as exceeds the strength, as when lifting weights.

Eccentric force occurs when the muscle lengthens as yields at or try to overcome resistance, like when you control a weight on the way down.

Static resistance occurs when the muscle contracts against a fixed resistance, or contracts to prevent unwanted movements.

Explosive force is force per unit of time and is also known as the speed force.

There are several types of explosive force.

Starting strength is the ability to recruit as many muscle fibers as possible instantly at the beginning of the movement … Is the force required to accelerate rapidly a load that is at rest.

Acceleration force is how long you can hold the maximum number of muscle fibers recruited after starting resistance. Once you start the initial movement, the rate of force development is the acceleration … That’s what they get paid to move very quickly.

Tensile strength is the ability to be as strong as possible, for as long as possible.

Resistance resistance is characterised by being able to run a movement repeatedly for an extended period of time without being overcome by fatigue or sacrificing form.

Now let’s add a few more types of strength …

Relative strength is the amount of force that can be generated from an all out … effort relative to body weight.

For example … If two people have the ability to raise the same object, but a person is small and lighter in size, exhibit more strength.

Relative strength comes into play when you are measuring the ability of resistance against each other, competing in a sport that has weight classes or compete in a sport where you need to overcome your own bodyweight to perform a task.

Absolute force limit is the amount of force that can be generated from an all out effort … with the use of medications or supplements.

I personally am less concerned with this kind of strength because I only care about improvements that are properly and effectively exercise … and not through manipulation.

As you can see … There are a lot of strong types to consider when planning a program of strength training.

My suggestion …

Do not concentrate on the formation of a special kind of force at the expense of everyone else, unless you have a specific reason to do so.

For most of us, we don’t know what kind of force will be called into question as we go through our lives … so train them all.

Therefore, vary the physical training methods, stresses and intensity during the maximum strength training, resistance force explosive force to bring the greatest performance improvements for sport, work and life.

In this way, not only will be strong … but strong for any occasion.

Jumat, 29 Maret 2013

Tap water Vs bottled water, which is better?

Bottled water vs tap water, which is the best choice for you and your family? If you haven’t done much research on this topic, then I suspect that you might think of what I used to think-that should have been bottled water. But the tap versus bottled water debate is not completely resolved. Not all bottled waters are, in fact, everything you’re cracked up to be. Let’s take a look at this is some detail.

First off, just to make sure we’re on the same page, let’s talk about what is wrong with the tap water.

Well, what’s right with the tap water might be a better question. In recent years, there have been numerous studies done on the quality of our municipal water systems. One such study, done by people of Nader, found more than 2,100 known toxic chemicals in our water. Another study of water systems nearly thirty American cities found traces of at least one pesticide in all of them. This is one of the big reasons that the bottled water vs tap water, bottled water debate is winning.

Chlorine, which is used by virtually all municipal treatment plants to kill bacteria, viruses and micro-organisms, is itself a big part of the problem with tap water. Can easily combine chlorine with organic material that is supposed to protect us from doing a class of chemicals called trihalomethanes-like chloroform. These substances are carcinogenic! No wonder, when it comes down to tap versus bottled water in people’s minds, always wins the bottled water.

But here is the catch. Not all bottled waters are healthier or safer than tap water! In fact, some bottled waters may be contaminated much more on average than tap water. Let me explain what I’m talking about.

Tap water is essentially federally regulated. There are federal guidelines covering permissible amounts of certain toxic chemicals and contaminants in tap water. For some of these contaminants, bacteria, e. coli, for example, there are no federal regulations that cover bottled water. As a matter of fact, 50% to 70% of bottled water is exempt from any federal regulations at all because it is never transported over state lines! So where does that leave you in bottled water vs tap water debate?

You leave needing a third alternative. Because tap water is suspect, and you can’t say that if bottled water is best, you need a way to get pure, clean water for drinking, cooking and bathing. Tap versus bottled water is not the whole story!

The real solution to the problem of pure water is to filter your own water! In this way you can make sure you are drinking water that is not contaminated. With water filters, you can also get pure and clean water available for cooking and even swim! So when it comes to bottled water vs tap water, the winner is … not! A good water filter and/or filter is what you really need!

Always healthy

I am currently documenting my fight to get healthy. I know that many of us like watching the Olympics and want to become fit. Fitness is not something we can achieve overnight, but I’m trying hard to become fitter and have a healthy life, so I’m going to try this for a few days and I want to document what is like trying to become fit.

Fitness is not easy, it is a lifestyle change and I want everyone to understand this. I’m going to work hard to become fitter and I’m hoping my fitness can become lifestyle. Healthy living is not easy, but hey, we can do it if we really put our minds.

So here is my schedule routine: I’m going to start every day practically doubling what I eat now. Note that I eat pretty healthy. I am a vegetarian so for breakfast I eat a big bowl of cereal, a slice of toast and a large glass of a protein shake. That is my breakfast. Hoping to get some kind of snack like Oatmeal Cookies before lunch and then I’m out.

After that you go to eat something like a peanut butter sandwich or a sub for lunch. Then for dinner I will eat quite heavy, lots of pasta with a salad (gotta get your Greens). I’m also having vitamins such as vitamin B and sleep more than 8 hours a day. I know that some of you this doesn’t sound like fitness at all, but what you’ll see is that fitness is to eat more and work harder.

Some of the diet tips that I found were from a vegetarian diet health site that showed me how to get a good breakfast. This is one way to God, figuring out how to get a good full breakfast that will fill.

Next, I followed some healthy living tips that were really good at showing me how to workout and stay healthy in an easy-to-follow the road. In this way you’ll always know what I need to stay in shape and keep working.