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A Closer Look at Food Allergies Facts and Fallacies

Mon, 12 Oct 2009 14:14:00 +0100

Quite a few misconceptions exist about food allergies and some can cause harm to those who believe them. People may do a little research and assume they have a certain food allergy and unnecessarily make changes to their diet or lifestyle, with some of those changes being quite harmful. Do you truly understand what a food allergy is? Read on for some of the fallacies and facts surrounding food allergies:

1. At least 20% or more of the population in this country assume they have a food allergy and chances are they are … wrong! What millions of people perceive as a food allergy is actually just an intolerance. Only about 3-5% of this country's population truly has food allergies. Knowing the difference between food intolerance and an allergy is important because the latter can be life threatening if not handled properly whereas the former is more of an inconvenience. Only proper testing through a doctor can accurately gauge which one you may have.

2. Children with food allergies do outgrow them eventually. This statement is both true and false. With some food allergies like milk, soy and eggs, body maturity does tend to take care of these things so as an adult you can enjoy products with these ingredients. However, there are a few food allergies such as those to shellfish and tree nuts that do carry over into adulthood.

3. With the new laws regarding food labeling, people with food allergies do not have to be as diligent. This is both true and false. While the new laws regarding food labeling do address the majority of ingredients that cause allergies, there is that small percentage that is still not covered. So if you are among the minority with odd food allergies, the new labeling laws are not going to be as effective for you. You have to arm yourself with the information yourself – i.e. the different forms your food allergens could hide in – to protect your health.

4. All food allergies start in childhood. This is false! While it is true that the majority of food allergies present themselves during childhood, many adults do still develop food allergies after a lifetime of eating a particular food item, with shellfish being most prevalent. Chemical changes in the body or outside environmental issues could be possible culprits for adult onset of food allergies.

5. If I break out in hives, then I have a food allergy. This is absolutely false. There are a number of things that can cause hives such as drug interactions, bacterial or viral infections, bug bites and even exposure to extreme heat or cold. Hives are just one small symptom out of many that are attributed to food allergic reactions.

6. Children with food allergies don't have many rights when it comes to special food accommodations at school. This is false. Every child has a right to safe public education and part of that safety is taking proper precautions and making allowances for food allergies. For this reason, many schools now ban peanut products because children have died from simple exposure to them. Should you have a child with food allergies, you have every right to work with the school to create a plan of action to ensure the health and safety of your child.

There are many other misconceptions surrounding food allergies. Only be arming yourself with knowledge and the support of your doctor can you banish the myths and lead people on the right educational path about food allergies.

A Broad Look at Food Allergies and What They Mean to Those Who Have Them

Mon, 12 Oct 2009 14:11:30 +0100

What many people view as an allergy to some type of food may only be intolerance for it. One of the most common is lactose intolerance. Sometimes, people who eat dairy products become bloated and miserable and even develop diarrhea. However, this intolerance does not affect the immune system in any way which is the primary key to a food allergy.

Food allergies are not as widespread as you might think. Less than 5% of adults have food allergies while children are at just fewer than 10% of the population. A real food allergy, sometimes referred to as food hypersensitivity, affects the immune response of your body causing reactions that could potentially be hazardous and even fatal to your health.

Causes of Food Allergies

In the case of a real allergic reaction to food, your immune system would view it as some type of germ or harmful entity and act accordingly. Special antibodies detect and fight this food allergen and histamine is then released into your bloodstream along with other substances. These substances that are released as a result of the antibody attack can cause a number of different symptoms and signs or reaction. Hives, runny nose, itchy or swelling eyes, dry throat, diarrhea, esophageal swelling and even anaphylactic shock are some of these signs.

Most food allergies (approximately 90%) are the result of some kind of protein that can be found in peanuts, shellfish, eggs, tree nuts, cow's milk, soybeans and even wheat. Many children will eventually outgrow some food allergies such as dairy products, soy and wheat however this is not a definite. Fruits, vegetables and other food products account for approximately 10% of other food allergies.

Possible Risk Factors

Family history plays a large part in whether you are at risk for food allergies. Even if other family members have non-food allergies from eczema, hay fever or asthma, this will bump up the risk factor for food allergies in you and your children. In fact, if you or your spouse has allergies, your children have a fifty-fifty shot of developing a food allergy. If both parents have allergies, the risk factor for food allergies in your children increases to over 60%.

You will notice that more children, infants and toddler than adults have food allergies. This is mainly due to the fact that their immune system is not as developed and is not equipped yet to digest certain proteins and other chemicals in food that may trigger an allergic reaction. Children eventually do grow out of many of the food allergies once their body is better able to handle those proteins and chemicals. Only with the severest of allergies (most likely nuts and shellfish) are there lifelong problems.

If a food allergy is suspected, only a doctor can accurately assess whether or not a certain food is the culprit. There are a variety of tests that can be performed as well as diet modification in order to definitively eliminate foods. Once pinpointed, avoidance is usually practiced for that specific food in addition to taking medication as needed.

How To Recognize The Symptoms of Cystic Fibrosis in Children

Sat, 03 Oct 2009 19:45:01 +0100

Genetic testing can decide if you and your spouse are carries of the mutant cystic fibrosis gene. Testing can also be done on your unborn child. If your child is found to have the CF gene, there is still no way to find out how severe the cystic fibrosis symptoms will be after the child arrives. Genetic testing on siblings, and both parents to see if any are carrying the mutant gene. Other members of your family may want testing to see if they are carrying the gene if they are planning on starting a family.

The standard genetic test for the CF gene called the sweat test. A small electric carries a chemical called pilocarpine into the skin of the forearm. This small jolt of current will make the sweat glands that are in the area to produce sweat. A piece of gauze or special filter paper gathers the sweat for testing for chloride. The collected sweat is usually tested at a lab that is accredited by the Cystic Fibrosis Foundation. A child that has two positive results of 60 or above in their sweat chloride is diagnosed with cystic fibrosis.

There are several other tests used to check the progress of the disease. Chest x-rays are performed regularly and blood tests are routinely done to discover the nutritional status of the CF patient. Studies will also be made to control the growth of bacteria in the child’s lungs. These bacteria may not affect normal people but can harm those who have cystic fibrosis. The bacteria the patient will be tested for is Pseudomonas aeruginosa, Staphylococcus aureus, and Hemophilous influenza. Pulmonary function is regularly When your child is old enough to cooperate with the testing procedure they are given pulmonary function tests. This test check on the effects CF is having on the child’s breathing capacity.

Once a child is diagnosed with cystic fibrosis they may or may not need to have a hospital stay after they are diagnosed with the disease. A hospital stay will depend on the condition of the child when cystic fibrosis is diagnosed. If a hospital stay is suggested, they will have several diagnostic tests including and their nutritional needs. Children are often diagnosed with cystic fibrosis because they do not gain weight even after eating a normal diet and having a healthy appetite. Before a child is dismissed from the hospital they will be checked to be sure they have proper lung function and they will be given a diet with digestive enzymes and the vitamins they need to gain weight normally. The child will need to see their doctor at least once every three months.

The child with cystic fibrosis will need daily care but it will be different for each child. Daily care often includes pulmonary treatments to preserve proper lung function. They will also need to have a diet high in vitamins and enzymes that help the digestive system. It is recommended the children be on a high fat diet and given a daily vitamin supplement.

Complications Caused by Cystic Fibrosis

Sat, 03 Oct 2009 19:39:46 +0100

Cystic fibrosis is a disease that has no known cure. It can have devastating complications if not treated. Common and frequent complications are respiratory infections such as pneumonia, bronchitis, and chronic sinusitis. The passageways to the respiratory organs are dilated when you have these infections and can make it more difficult to clear the passageways. Asthma can develop from the chronic inflammation of the bronchial linings.

Respiratory infections are common because the mucus that is blocking the passageways also harbor bacteria. One bacterium that causes severe complications is Pseudomonas aeruginosa. It causes increased inflammation in the respiratory system and although antibiotics can decrease attacks and lessen the severity it never leaves the airways and lungs. This same bacterium is found in healthy individuals but seldom causes infections. It is not considered contagious. The lungs can develop bleeding from the repeated infections and a patient may also have a lung collapse. A lung collapse happens when air leaks out of the lung’s outer layer. Respiratory failure is a concern for cystic fibrosis patients. Lung complications may also cause heart failure in the lower right chamber of the heart. The severity and frequency of lung infections can be fatal in some cystic fibrosis patients.

Another major complication caused by cystic fibrosis is nutritional deficiencies. The disease will make some patients prone to diarrhea. The thick mucus caused by cystic fibrosis can block the pancreas ducts and prevent the body from getting the enzymes that digest fats and proteins. The mucus also prevents the body from absorbing the fat-soluble vitamins that are essential for the body.

The pancreas controls the level of sugar in the body and because cystic fibrosis affects the pancreas a patient may develop diabetes. The bile duct carries bile from your liver and gallbladder to your small intestines. If thick secretions block the bile duct it can lead to cirrhosis of the liver.

Another problem or complication for cystic fibrosis patients is in the reproductive organs. Men with cystic fibrosis will have the duct connecting the testes and the prostate gland and render them sterile. Advances in medical technology can now make it possible for men with cystic fibrosis to father children. Women with cystic fibrosis tend to be less fertile but it is possible for them to have a full term baby. Pregnancy can worsen the symptoms of cystic fibrosis so you should discuss your disease with your doctor. Using oral contraceptives may also worsen the disease. Be sure to discuss the possibilities of complications of cystic fibrosis before taking oral contraceptives.

As with any disease, if you take care of your health you can reduce the severity of your symptoms. Eat a healthy diet, reduce stress in your life, and exercise regularly. Exercise can reduce stress and improve lung capacity. Before you start an exercise routine you should consult your doctor. Practicing deep breathing techniques can help increase lung capacity and reduce stress. Oxygen is an important tool of good health.

Cystic Fibrosis and Alternative Medicine

Sun, 27 Sep 2009 00:01:51 +0100

Alternative medicine may give hope to some cystic fibrosis patients. Although there is no known cure for
this disease, there are a few simple steps to make the quality of life better for a cystic fibrosis patient.
Changing dietary habits, changing your mood, and exercising to release stress and ease depression is a
good start. It has been scientifically proven that laughter helps relieve stress, ease depression and makes
us healthier. Try laughing a little each day, finding something funny and laughing! Laughing is said to give
the body an inner massage and help put you in a better mood. Your attitude is 30 percent of treating any
disease or illness.

If you are a patient with cystic fibrosis you need to eat a healthy diet. You should avoid any foods with toxins.
Eating a healthy diet rich in fresh vegetables and fresh fruits and limiting your sugar intake will make you feel
better and help your body resist disease and illness. Drink plenty of water. Water helps flush out the toxins in
your body, acts as a natural diuretic, and gives your skin and other organs of your body the water it needs to
keep from becoming dehydrated. Cystic fibrosis patients have heavier and thicker mucus that sticks to air
passages and other vital passages in the body. It is important that a cystic fibrosis patient remain hydrated.
Take a hard look at your diet. Are you eating healthy, staying away from foods high in fats and sugar? Retrain
your body to crave healthy foods and snacks.

Alternative medicine promotes body cleansing. Body cleansing helps all organs of the body but especially the
liver. Our organs are loaded with toxins and often you cannot get rid of these toxins without purging them from
your body. The liver especially holds many toxins and can contain stones that can block bile and further disrupt
your digestive organs. Body cleansing can include bowel cleaning, kidney and liver cleanse, and a thorough
dental cleaning. Yes, you will have toxins in your mouth with plaque build up. Promoters of alternative medicine
recommend you have a bowel cleanse once a year, liver cleaning should be done every two or three weeks, and
keep your kidneys clean by drinking the proper amount of water to keep them flushed out.

Physical exercise is important when you are dealing with cystic fibrosis or any other major illness. Physical
exercise can ease stress, bring natural balance to your body, and help keep your body on a regular, balanced
schedule. Find a form of exercise you are physically able to do and include physical exercise in your daily routine.
If you do not exercise regularly, start out with a simple walk around the block or some mild forms of stretching or
yoga poses. Don’t exhaust yourself, hurt yourself, or exercise with a full stomach. Some suggested exercises are
walking, jogging, dancing, stretching, and swimming. If you swim, swim in water that is non chlorinated and
alternative medicine doctors recommend the ocean that is rich in minerals.

Cystic Fibrosis—Life Threatening and Incurable

Sat, 26 Sep 2009 23:52:55 +0100

Cystic fibrosis has been around since medieval times. Infants in the middle ages who had “salty” skin were
considered bewitched because they normally died during infancy. The disease is sometimes fatal, inherited,
chronic, and progressive. There is no known cure for this genetic disease. Cystic fibrosis normally affects the
digestive and respiratory organs of the body. Thick mucus collects in the passageways and lungs in the
respiratory system and blocks the ducts that allow digestive enzymes to reach the small intestine.

Children and adults are normally the ones affected by cystic fibrosis. Sweat glands are affected and most of
the time the reproductive system is also affected. Cystic fibrosis is a disease that is inherited when both parents
are the carrier of a recessive gene. The CFTR gene is a recessive gene caused by mutations in that gene.

The Cystic Fibrosis Foundation estimates that over 30,000 American, 3000 Canadians, and 20,000 Europeans
have cystic fibrosis. No one can explain why white Caucasians are more at risk than any other ethnic group to
have this disease. The risk goes higher if their ancestors came from the Northern part of Europe. Although cystic
fibrosis is a mainly Caucasian inherited disease it does and will cross into other ethnic groups.

It wasn’t until 1989 the gene responsible for cystic fibrosis. Once that gene was discovered the number of babies
born with cystic fibrosis started going down. There are nearly twelve million people in the United States that are
unaware they are carriers of this mutant gene.

Treatment options vary according to each individual and the severity of the symptoms. The most common areas
affected by cystic fibrosis are the respiratory and digestive systems. Symptoms also vary for each individual with
cystic fibrosis. Symptoms can include too much salt in sweat. This will cause an upset in the balance of minerals
in the blood. A disturbance in the balance of minerals can cause heart arrhythmia problems and shock can be the
result.

Thick masses of mucus can build up in the lungs and intestines causing malnutrition, slower than normal growth,
chronic infections, problems with breathing and eventually lung damage. The cause of death of most cystic fibrosis
patients is lung disease.

There are many other medical problems that cystic fibrosis can create. Chronic sinusitis, nasal polyps, heart
enlargement, chronic cough and pneumothorax are additional severe problems cystic fibrosis can cause.
Pneumothorax is caused when lung tissue ruptures and air gets trapped between the chest wall and the lung.
Coughing up blood is another severe complication when the disease attacks the lungs.

Complications can occur in the intestinal tract also. A cystic fibrosis patient may experience intense stomach
pain, excessive gas, bloating, and diarrhea or bowel obstruction. Other serious complications are rectal prolapse.
That occurs when the patient has chronic diarrhea or a bowel obstruction. Gall bladder disease, pancreatic
inflammation, liver and diabetes may also be severe complications of this incurable disease. Staying as healthy
and fit as possible is one of the best treatments you do for yourself.

Healthy Eating Means You Have To Stop Giving Caffeine To Your Child

Sat, 26 Sep 2009 23:50:28 +0100

If you asked any mom if she would dare give her young child a cup of coffee for breakfast, she would
stare at you in shock that you would even dare to suggest such a thing. Caffeine is definitely not something
healthy to give a child, yet children consume caffeine everyday, some in large quantities.

Parents are just unaware, or unconcerned that there kids are eating and drinking food items that contain
caffeine because it looks like normal everyday food and drink items. Caffeine lurks in everyday food items,
and parents need to be aware not only of which items contain caffeine but why caffeine is so unhealthy for
children to consume.

The United States does not have guidelines for caffeine consumption in children yet. Canada guidelines for
caffeine recommend that preschool children get no more than 45 milligrams of caffeine a day. Do you know how
much caffeine that is? A 12-ounce can of soda contains 45 milligrams of caffeine so does four 1.5-ounce milk
chocolate bars.

Why is caffeine unhealthy for children to consume?

Caffeine is a drug, a stimulant to be exact. It stimulates the central nervous system. When taken at small
amounts it makes people feel more alert. When taken in larger amounts caffeine can make you feel jittery,
nervous, have an upset stomach, or have headaches, difficulty in concentrating, or have difficulty sleeping,
or experience an increased heart rate or have increased blood pressure. In children it does not take much
caffeine to achieve these effects. Do you want your child to experience difficulty concentrating at school?
Do you want your child to have difficulty sleeping at bedtime? Would you like your child to have an increased
heart rate or high blood pressure, or to experience headaches or upset stomachs?

These symptoms are not the only reason to make sure your child does not consume caffeineated products.

Statistics show that just one 12-ounce sweetened soft drink per day increases a child's risk of obesity by 60%.

When kids drink soda they get filled up on the drink and then do not eat the healthy foods that they should be
eating. They can fill up on soda and not take in any nutrients that their growing bodies need. Drinking soda
also means that they do not drink enough milk and are missing out on the calcium for teeth and bones.

When children drink too many sugary drinks such as soda, they are prone to dental cavities from the erosion
of the enamel of the teeth from the acidity in the soda. Do you know how much sugar is contained in a one
12-ounce can of soda? A 12-ounce non-diet carbonated soft drink contains the equivalent of 10 teaspoons of sugar
(49 milliliters), which is 150 calories.

When a person's body is used to a certain amount of caffeine and then all of a sudden doesn't receive the caffeine
anymore there can be withdrawal symptoms such as temporary depression, headaches, irritability, and also muscle aches.

If an individual has heart problems or a nervous disorder, even if someone like a child does not know they have such
conditions; caffeine can aggravate these conditions.

Children can become dehydrated when they drink caffeineated drinks because the drug caffeine is a diuretic. Diuretics
cause the body to eliminate water, which it does through the process of urination. Especially in hot water, children
need to replace the water they lose through perspiration and if they drink enough caffeinated drinks they may
become dehydrated, which can be dangerous, especially in the heat of summer.
Kids probably get most of their caffeine from sodas, iced tea, caffeine is also found in chocolate, coffee ice cream,
pain relievers, and other over-the-counter medicines like cold relief medicines, and of course coffee and tea.

Healthy Eating Starts With A Naturally Stocked Kitchen

Sat, 19 Sep 2009 22:15:43 +0100

We are told that we need to eat healthy in order for our bodies to be healthier. Most of us
would agree that we need to eat foods that are better for us such as whole grains, lean meats,
nuts, seeds, vegetables and fruits as well as low-fat dairy products. It is difficult to eat
healthier if what we have in our kitchens is processed, high-fat or sugary foods. It is
important to buy and stock our kitchens with natural, healthier foods in order for our family
members to have better choices when they come to the kitchen to make a snack or prepare a meal.

It is important for kids that healthy foods not only taste good but look good too. Arrange a
bowl of healthy snacks such as mixed nuts, and dried fruits such as raisins, cranberries, or
currants in a spot that is easy for kids to reach. Grabbing a handful takes no time at all;
they can do that as they walk by. Make sure that your choices you leave for them contain both
salty and sweet items. Young, active, growing kids need to eat five or six times a day because
they have smaller stomachs than adults and need fuel for their active lives. A healthy snack
can consist of fruit, vegetable, dairy or protein as well as a combination of these items.
One good example of a healthy snack would be whole-wheat tortilla, beans, and low-fat cheese.
Another healthy snack example raisins and granola mixed together and served with a glass of
low-fat milk. How about a banana, yogurt and a glass of water? There are many good snack
combinations that appeal to kids and are easy for them to get for themselves.

You can make healthy food choices fun for kids by cutting them into fun shapes or by using
food color to make them more attractive. Let your child help you shop and prepare the snack.
Kids also model how their parents eat, so make sure that you are setting a good example by
eating healthy meals and snacks.

Replace your commercialized condiments such as sauces that are high in sodium and artificial
additives with homemade versions that use fresh tomatoes, olive oil, and fresh lemon juice
and spices.

Replace your cooking and baking oils with healthier alternatives. Your natural oil choices
are "mono unsaturated" and "polyunsaturated" and replaces the unhealthy "saturated" or
"trans fats". You want to avoid cooking oils such as palm oil, shortening, and palm kernel
oil. Stock oils such as sesame, olive, walnut, and flaxseed instead, which are healthier
for you and your family members. If you will be cooking foods at high temperatures the
choice should be canola oil as it has a higher smoke point. Organic Coconut oil is a good
oil to cook with if you need to increase your metabolism.

When preparing salads use sesame oil or flaxseed oil. Sesame oil is high in beta-carotene
and flaxseed oil is a good source of omega-3 essential fatty acids. You must refrigerate
flaxseed oil.

How to Get the Kids to Eat Healthy

Sat, 19 Sep 2009 22:10:52 +0100

Getting kids to eat what you know is healthy for them to eat is not always easy. They usually want to eat what tastes good,

but is not necessarily good for them, so as sweets, foods high in fats and salty snacks. Face it, we as adults do the same thing at times.

If your mealtimes are battle filled, here are a few tips to help you to convince your kids that healthy foods can taste good too.

In order to grow up to be healthy men and women, kids need good nutrition and a balanced diet. These tips will help you to entice your

kids from the smallest toddler to the pickiest teen to say yes to healthy foods.

* A variety of healthy foods and snacks in different shapes and colors are always good to serve to your kids. Making the kids meal interesting

and fun will definitely prevent your kids from getting bored easily. Remember kids really do like to try new, so make it exciting. Get creative

with cookie-cutters and you will find that your kids may surprise you at what they will eat.

* Always try to involve your kids with the process of shopping, preparing and serving food. Being a part in the food process gives the kids

ownership and they will be more likely to eat the food.

* Avoid the dreaded dinner table battles over food. Place the food in reach, make it as appealing as possible and watch your child try it.

Don't push or demand, just make the food available.

* Make your family meals a time of sharing and being able to bond with each other, as oppose to just plain eating. Family meals are times

when food brings you to the table and the chance to spend some quality time with each other, finding out about each other's day. While

seated around the family table the food is placed where everyone can be served. This way, eating becomes a slower paced affair rather

than the rushed on the go eating many do everyday at fast food restaurant drive-thru's. Sitting down together to eat in a relaxed atmosphere

is better on your digestion. Kids are more likely to try different foods when they see adults around them eating them.

Making these tips work for your family is easier than you think.

Kids actually enjoy the comfort of knowing when things happen so scheduling regular times for sit down

meals at home gives children predictability and reduces stress at meal times. Studies have shown that

children who take part in regular family meals are more likely to eat fruits and vegetables, are likely

to snack on healthier foods, and less likely to use unhealthy items such as smoking, drinking alcohol or

using marijuana. Family meals give kids the opportunity to try new foods, and to observe their parents

eating healthy foods. Teens may not like the family meal routine, especially if they are not used to it,

but ultimately they will like the fact that family mealtimes are a chance to seek advice and counsel from

parents without having to make a point of doing so, instead they can "innocently" ask a question or interject

a comment to get a parent's reaction at the table without being quite so obvious.

Family meals do not have to be just when you are around the family table at home, they can be around a

restaurant table, or a picnic table in your favorite park. Anywhere the kids can share a meal with the adults

in their life is a family meal. The main ingredient to a family meal is that your loved ones are gathered around

a table that is filled with good things to eat that is healthy for everyone to eat.

Best Ways to Lose Weight - Even After Pregnancy

Thu, 17 Sep 2009 17:18:16 +0100

There really is no “best way to lose weight” as such which will fit each and every person across the board. Since everyone is different and is unique in their own way, it can be safely said that each person will have a different requirement when it comes to weight loss options.

However, it can be said that there is definitely a best way to lose weight for every individual, and it is best if you can find this out for yourself and follow it. If you are unsure about how to go about this, to begin with, you always have the option of contacting a qualified dietician or nutritionist who will be able to help you find the your own personal “best way to lose weight”.

Or you also have the option of reading through various books and literature available on the subject of weight loss to find what is the best way to lose weight for you. As you can see there are a number of options open to you, and it only hinges on which one you take to get your weight loss under way.

Before beginning on any weight loss method however, it is always best if you consult with your doctor or other qualified person to decide whether this is the best way to lose weight for you.

In this way you can circumvent any future problems which might arise as a result of your weight loss, and you can also rule out any medical or health issues which might prevent you from losing weight the way you should.

To this end, even though you might think that you have found the best way to lose weight, you might not want to set that in stone. Always leave your options open and you will find that you are better off for doing so.

Keeping your weight loss program flexible also gives you leeway to change it as you go through it, wedding out the bad spots and fine tuning the things which work for. In this way especially you will find that you truly are reaping the results and that you have truly found the best way to lose weight, for yourself.

And once you have done this, the next thing that you need to do is to stick to your weight loss program. There is simply no use in having found the best way to lose weight if you don’t follow through on it to the conclusion.

And when you have done this, you will know that you will be fighting fit and ready to take on the world. Why? Because you know that you used the most healthy and best way to lose weight, and that you now have the will power and the ability to keep the weight off.

For more info click here.