Steps to Break Your Sugar Addiction

Most of us are aware that sugar is not the best substance to load into our body, but many of us struggle with breaking free from it - many of us are even addicted to it.

In fact, one study found that a greater neurological reward was provided by intense sweetness than by cocaine. Similar findings are also made when we look at withdrawal from sweetness as well, indicating that weaning off sugar may cause the same neurological symptoms as withdrawing from alcohol, nicotine, and morphine. Additionally, we all face the reality that sugar is readily available in our food as a cheap fix for our cravings, 24 hours a day, in thousands of different venues and forms. Furthermore, we often use sugar as a reward and it’s the main food substance during celebrations.
So, given these studies and the vast availability of sugar, is there any hope for us? Can we really break free from the chains of our sugar addiction? The answer is yes, and it doesn’t include admitting yourself to a rehab facility for six weeks. The start of your sugarless healing can come in the shape of seven easy steps:
1: Don’t replace real sugar with artificial sugar
In an attempt to provide us all with the sweetness we crave without the excess calories we dread, companies created artificial sweeteners. The first, saccharin, was discovered in the 1870s by a scientist.
He wasn’t actually trying to come up with a way to sweeten our foods, he was working on coal tar derivatives and some white substance spilled onto his hand. Later that evening, when he was eating dinner, some of the substances transferred to a roll, making it exceptionally sweet.  After this fateful contamination, the world of food has never been the same.
Artificial sweeteners have been blamed for a lot of things that ail us – but more recently, their effect on our ability to lose weight has come into focus. As it turns out, a lack of calories doesn’t always mean a lack of consequences. A study back in 2013 found that artificial sweeteners can actually alter the way the body metabolizes sugar.
A 2008 study found that rats which were given artificial sweeteners ate more calories throughout the day and gained weight as a result. The researchers carrying out this study found that the ingestion of artificial sweeteners essentially caused confusion between the gut and the brain. The author of the study stated that, “sweet foods provide a salient orosensory stimulus that strongly predicts someone is about to take in a lot of calories. Ingestive and digestive reflexes gear up for that intake but when false sweetness isn’t followed by a lot of calories, the system gets confused. Thus, people may eat more or expend less energy than they otherwise would.”
While these studies give incentive from a weight loss approach to kick the fake sugar habit, it’s what artificial sweeteners are doing to your sugar-laden diet that is most concerning for a sugar addict. Why? Studies show that replacing regular sugar with artificial sweeteners is like kicking your cigarette habit by switching to cigars. You’re still getting the sweetness you crave, so you’re not really taking away that sweet taste which is damaging your health.
If you stick to a no-sugar plan, your cravings for sweetness will eventually stop.

2: Start an exercise regimen and add milk to your diet

Eating a lot of sugar has been shown to enhance reward mechanisms in the brain, thus making it hard to break the habit. For example, rats that were given sucrose wanted more of it and self-fed with it if it was available in their cage. This really is no different to an individual who keeps candy bars and cookies in their home or office desk.  If it’s there, and you have a preference for it, there’s a good chance that you’ll eat it, and you’ll probably feel pretty good after eating it – until you crash and need more. But what if you could replicate these feel-good effects through other foods?
Well, one study, for example, found that consumption of whey protein (a major protein found in milk) increased serotonin (a feel-good hormone that is associated with mood elevation). Other studies have found a link between exercise and increased serotonin production.

3. Say “no” to fat-free products

Here’s the low down on fat-free foods. Fat gets removed and sugar gets added. This is because manufacturers are selling you on the fact that the product is fat-free, not sugar-free. Major culprits include fat-free salad dressing, cookies, cakes, muffins and peanut butter.
The solution to this? Buy full-fat salad dressings and peanut butter. The monounsaturated fats in them will actually help to increase your overall sense of satisfaction.

4: Improve your sleep habits

A 2013 study found that our circadian sleep cycles have a whole lot more to do with when we reach for a sugary snack late at night. Another study found that when individuals were sleep-deprived, their reward activation centers in the brain were increased, thereby making it more difficult to say no to some candy. The bottom line is this – while diet and exercise help a lot with staying away from sweets, neither of them will be as effective if you don’t get enough sleep.

5: Keep snacks close by

One tactic that seems to work is to keep healthy snacks on hand. Therefore, when you have an urge for a sugary treat, you can distract yourself by taking a few mouthfuls of something healthy. Figure out what your trigger is and have something on hand to distract yourself. It could be an apple, a bag of healthy popcorn, or even string cheese.

6. Chew gum

A 2009 study found that individuals who chewed gum for at least three hours in the afternoon reduced their cravings for sweet snacks. While the study used a sugar-free gum variety, which contains artificial sweeteners, it nonetheless provides an interesting tactic to decrease your sweet cravings.

7: Never forget the benefit to your body

If you remain constantly aware of the damage that sugar is doing to your body, you should be able to convince yourself to stay away from it. Remain focused and never forget that decreasing your sugar intake has benefits well beyond the perfect body.

 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                
 PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                               
     https:// kneereplacement-stickclub.blogspot.com/                                                                                     
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Foods Banned In Many Countries

BVO Drinks

Don’t Drink: Brominated Vegetable Oils (BVOs), which were originally used as a flame retardant, have been found in many sodas and sports drinks coming from the USA. However, it has been shown to build up in human tissue as well as breast milk. Studies on animals have also linked it to reproductive and behavioral issues. BVOs are banned in many countries in Europe and in Japan.

What To Drink: Obviously the smart choice would be to avoid these sugary drinks since that much sugar in a day has been shown to wreak havoc on your health itself. If you’re in the mood for a soda, you can try some natural substitutes that are currently sold in health food stores such as Whole Foods. You could also use carbonated water and a sweetener of your choice to make your own blend of soda.

  

Genetically Engineered Papaya

Don’t Eat: Hawaain Papaya. Most papaya that comes from Hawaii is now genetically engineered in order to resist diseases that might wipe out harvests. We now know that animals who ingest foods modified in this way cause all sorts of problems in livestock including intestinal damage, tumors, birth defects and more. For these reasons and many more, the European Union has banned these crops.

What To Eat: The best way to be sure you’re getting a good papaya is to buy organic. If that’s not possible, however, look for Kapoho variety, which is native to the island of Hawaii and is not being modified right now. You can also feel safe buying The Mexican Red, Maradol, Royal Star Papayas, Caribbean Red, Singapore Pink and Higgins varieties.

Farmed Salmon

Don’t Eat: Farm-Raised Salmon. Farmed salmon is currently banned in Australia, New Zealand, and Russia for good reason. The fish that are raised in this way are pumped full of synthetic dyes, PCBs, and contain very high levels of mercury. They’re also more likely to get infected with viruses that are lethal to fish such as ISA (Salmon Anemia Virus), compared to wild salmon.

What To Eat: If you’re in the mood for a great salmon steak however, don’t fret. Look for the wild salmon varieties – companies in the United States are required by law to state whether the fish is wild or farm-raised.

Ractopamine-Tainted Meat

Don’t Eat: Meats containing ractopamine, Paylean, or Optaflexx. Originally used to treat asthma, this drug is now being used widely as a fat-reducer in livestock being raised for meat. This ensures that the cuts of meat will be less fatty and look better in grocery store freezers. Currently, his kind of meat enhancer is banned from use in Russia, Mainland China, and Taiwan.

What To Eat: Dr.  recommends sticking to organic, grass-fed, or pastured meats.

Artificial Colors & Dyes

Don’t Eat: Did you know that there are more than 3,000 food additives added to US foods? That includes food for babies, as well as food marketed towards children. These additives include harmful dyes and colorings that are currently banned in Norway and Austria. The British government also advised food companies to stop using them, and the EU currently places warnings on foods containing them. Why? Although dyes may seem harmless, they have been shown to be directly linked to cancer, birth defects and hypersensitivity in children.

What To Eat: Instead of processed foods, try to stick to either natural, organic alternatives or just plain natural foods. Many processed foods currently contain these chemicals and so they’re hard to avoid when buying any sort of processed food.

Arsenic-Fed Chicken

Don’t Eat: Arsenic-Laced Chicken. Did you know that chickens on many farms in the US are fed arsenic-laced feed? This speeds up the growth of the chickens, and also makes their meat have a pinker appearance, seeming fresher. Currently banned in the EU, the original product is no longer available for farmers to buy, however, there are still many similar alternatives. Dangers of consistent arsenic exposure can result in anemia, headaches, low blood pressure, lower IQ, diabetes and increased risk of miscarriages, as well as many other conditions.

What To Eat: Your best bet again is to look for grass-fed, organic chicken that comes from a free-range farm.

Potassium Bromate Bread

Don’t Eat: Bread containing enriched brominated flour. containing potassium bromate. Potassium bromate has been linked to kidney and nervous system damage, thyroid disease and cancers as well as other forms of cancer. It is found in many commercially baked bread in the US because it is thought to make the dough more elastic and strong.

It is currently banned in Canada, China, and the EU.

What To Eat: If you can bake your own bread, that’s the best way to go! Otherwise, stick to organic varieties with no brominated flour or potassium bromate in it.

Olean and Olestra

Don’t Eat: Foods made in fat-free versions. Olean was created as a calorie-free, fat-free substitute to be used in fat-free snacks when they first became a popular idea. Approved by the FDA in 1996, countries including the UK and Canada have since banned the substitutes. They have been shown to lead to weight gain, gastrointestinal problems and have even been shown to deplete vitamin stores in the body.

What To Eat: Try to avoid foods labeled as a fat-free version of the original. Some foods are naturally fat-free and might advertise this fact, and those are okay. But foods that have been greatly reduced in fat most likely contain one of these additives.

BHA & BHT

Don’t Eat: Foods with BHA and BHT preservatives. Found in everything from your morning cereal to your evening beer, BHA has been shown to directly cause cancer in rats, and both BHA and BHT have been shown to cause allergic reactions in humans. BHT has also been known to cause toxic buildup in organs. Both are banned in the EU and Japan.

What To Eat: Try to avoid foods labeled with BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene). They’re often found in margarine, meats, breakfast cereals, nut mixes, gum, dehydrated potatoes, and beer.

rBGH-containing Milk & Dairy

Don’t Eat: rGBH milk or dairy products. Cows given rBGH, a synthetic version of the hormone that makes cows produce milk, is currently the reason US milk is never sold outside the US. Made from genetically engineered E.coli bacteria, approximately 1 in 6 dairy cows are injected with it repeatedly in the US. It is now a banned substance in many countries including Australia, New Zealand, Israel, Canada, as well as the entire EU. In humans, it is directly linked to colorectal, prostate and breast cancer.

What To Eat: If you can avoid dairy completely try to do so. If you just can’t stand the thought of life without cheese, however (and we don’t blame you!) try to go for varieties made from organic milk on organic farms. You can also feel safer going with goat’s milk cheeses and products.

The long and short of it is to be a smart consumer when it comes to the foods you buy. Try to buy organic, and if you can’t then try to go with varieties that don’t contain any of the above ingredients.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                             https:// kneereplacement-stickclub.blogspot.com/                                                                                       FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com

10 Eating Mistakes You Need to Avoid Post Menopause

As if hot flashes weren't bad enough, weight gain is another contributing factor that most women in their menopausal years have to deal with. And while the two tend to go hand in hand due to a combination of factors like decreased estrogen, slower metabolism and lifestyle factors (such as poor diet and lack of exercise) tipping the scale in your favor is not as hard as you may think. The key lies in making minimal changes that can easily be adapted to your daily routine. So, if you are guilty of one of the following, start correcting your eating habits today.

 

Here are the 10 most important mistakes you need to avoid:
 

1. Reduce your sugar consumption

Hormonal fluctuations often arise as a result of menopause, which can affect your body's ability to maintain stable blood sugar levels. Reducing your sugar intake is therefore a key component to weight loss and maintenance. Taking an all-or-nothing approach, however, is not the way to go about it. Rather, the key lies in reducing your sugar intake by consuming refined sugars, like those found in cookies and cakes, less frequently. Natural sugars, like that in fruit, should be your main source of sweetness.

2. Fat-free foods will not resolve your weight issue
While it may seem like the best way to tackle weight gain, reduced-fat foods are bad news for post-menopausal women for a couple of reasons. Firstly, they keep you from eating the healthy fats that your body needs to combat heart disease, and secondly, many fat-free foods, including salad dressings and peanut butter, are high in sugar, which is not beneficial for weight control, energy and overall health. As much as possible, stick to minimally processed, plant-based sources of fat which are rich in vitamin E, antioxidants and omega 3 such as those found in nuts, fish, and avocados.
3. Stop relying on techniques that worked in your 30s
While your tried-and-tested strategies may have worked in your younger years, discovering that your sworn-by methods no longer work on you post-menopause, may be discouraging. But, there is a good reason for this. Post-menopausal women frequently experience metabolism changes and tend to be less active than they were in their younger years. So, how can you fight back? Well, there are two ways to go about it. You can either cut your daily calories (preferably through working with an expert) to find your new baseline or make a concerted effort to be more active, focusing on building more muscle mass - your fitness plan may include walking 10,000 steps per day using a pedometer or doing resistance exercises with weights.

4. Too much calcium could be a contributing factor

Stocking up on calcium supplements of more than 1,000 mg per day, to improve bone density may not be the best idea. Excessive calcium intake has been found to be associated with kidney stones, constipation, and heart disease. A calcium-rich diet, rather than a supplement, should be your foundation - so opt for foods like dark green leafy vegetables and dairy (even nondairy milk like almond and coconut milk are fortified with calcium). Resistance-based exercises are also a great way to protect your bones, maintaining their strength.
5. Don't overfill your wine glass
The actual serving size of a glass of wine is 4 oz, or a half cup. This controlled consumption has been found to reduce stroke risk and lower breast cancer risk - both issues of high concern among post-menopausal women. In moderation, red wine is not bad for you, but, it is not the health food many have made it out to be.

6. Soy is not the miracle food you think it is

This plant-based source of protein and fiber has been found to contain compounds that mimic the effects of estrogen in the body. This is true in whole-food forms like edamame, tofu or miso. However, products labeled with 'soy' or 'soy protein' - are not necessarily healthy foods. Highly processed soy products are far more concentrated than natural soy and can be especially risky among women with thyroid issues or those with a history of breast cancer because their hormone-like properties can raise the risks of estrogen-based cancers. Therefore, when it comes to soy, stick with something you can actually recognize as food.
7. Don't start your day without an eating plan
Keeping track of what you eat and self-monitoring your food intake (with healthy habits firmly in place) has been found to reduce weight in menopausal women. A big part of self-monitoring is to have a plan of what you will eat each day, so that you do not find yourself hungry, reaching for the nearest source of calories.

8. Don't binge-eat to soothe your emotions

Transitioning into menopause can be an emotionally intense time for many women. Consequently, falling into the habit of eating to self-soothe can lead to weight gain, low energy, and unmanaged emotions. Of course, stress-eating from time to time is something everyone does, so cut yourself some slack. The key lies in ensuring that food is not your go-to solution to manage your emotions. A better alternative would be to exercise, talk to friends, volunteer in a community, practice mindful meditation, and yoga, and work with a therapist. These are all ideal strategies for emotional wellness.

9. Eating too frequently or not frequently enough
Hard-and-fast rules indicating how often you should eat do not apply to post-menopausal women. Some do best when they have breakfast, for instance, while some appear to do better by eating several small meals throughout the day, and others need to stick to three balanced meals daily - but research on the topic is mixed. The most important factor is consistency - eating in approximately the same way each day. This enables your body to become hungry (but not too hungry) and then feel full after eating. You'll know you're on the right track if your routine allows your body to go through this cycle multiple times a day.
10. Don't forget to drink
When your body is not hydrated, your sugar and salt cravings tend to be stronger than normal. As a result, women who are under-hydrated often reach for a snack, to the detriment of their energy level and weight maintenance. Rather than this, all their body would really need is a glass of water.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/  
FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                        https:// kneereplacement-stickclub.blogspot.com/                              

FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com

Nutrition Myths That Can Cause Weight Gain

1)  Going Vegan Will Make You Lose Weight

"While various research shows that vegetarians and vegans, on average, consume fewer calories and less fat than omnivores.

Going vegan solely for weight loss can backfire, big time. If you aren't vigilant with a vegan diet  , it’s easy to lack in vital nutrients, vitamins, and proteins, which give you energy and help keep your metabolism stoked. Many first-time vegans may also find themselves reaching for more processed foods like vegan cookies, chips, or even ‘ice cream’ more often with such a restricted diet, and many end up packing on the pounds instead.

If you do decide to adopt a vegan diet, be sure to keep the ‘treats’ to a minimum and plan balanced meals , replacing animal protein with healthy plant proteins, like those found in beans, legumes, eggs, nuts, seeds, low-fat dairy, and soy products. And, whether you are vegan or not, eating more green, leafy vegetables is great for your health and your waistline.

2) Myth: Cut All Carbs to Shed Pounds

Your body needs ‘carbs’ for energy, and many carbohydrate foods are rich in essential vitamins, nutrients, and dietary fiber that help you stay full and fuel your workouts. Eliminating carbohydrates not only reduces whole grains, B vitamins, and a good source of fiber, but it also reduces your body’s feel-good capacity.

Plus, cutting out food groups may only make you crave them more, and you may find yourself finishing off an entire bag of chips in a moment of weakness. Starches and carbs are actually an important tool in weight management. They provide belly-filling fiber, complex carbohydrates to keep your engine running all day, and they stimulate the production of serotonin, the feel-good neurotransmitter that regulates mood.

Stay healthy, full, and happy while dropping the lbs. by swapping out processed carbs for fibre  and nutrition-filled foods like vegetables, fruits, and whole grains.

3) Myth: Diet Drinks are a Great Way to Cut Calories

You may think you're doing yourself a favour by sipping artificially sweetened drinks, but recent research says you may just be setting yourself up to crave sweets even more. ‘Fake’ sugar can trick our bodies, since we aren't actually providing it with any calories to back up the sweetness, causing a vicious cycle of cravings. Artificial sweeteners tend to trigger your appetite—making you want more and more sugar—but without actually satisfying a desire for sweets like normal sugar does.. "Diet soda-drinkers may end up eating tons of sugary and fatty snacks in order to satisfy their cravings."

 One  study found that people who diet soda soda regularly (more than two per day) had a 70 percent greater waist circumference than those that don’t. Not to mention, diet sodas are also often loaded with additives, including caramel colouring  which is made by reacting sugars with ammonia and sulphites, resulting in two compounds that have been found to cause lung, liver, and thyroid cancers in mice.

Next time when you've cravings, try one of these healthy alternatives or sparkling water with a squeeze of lemon or lime or coconut water.

4) Myth: Fat-Free Snacks are Better for Your Waistline

Reduced-fat versions of snacks typically have been stripped of one quarter of their original healthy mono-unsaturated fats, and to replace that flavor, the brand adds in fillings, additives, and sugar—all for the same amount of calories. Picking reduced-fat products may even end up hurting your waistline: in one study, average-weight participants ate 22 percent more calories if the food was labeled ‘low fat’ and overweight participants ate up to 50 percent more.

Your body needs fat to absorb vitamins, and it may also help you shed pounds—a recent study found that people on a moderate-fat diet lost twice as much weight as subjects eating a low fat diet.

So skip the highly processed, fat-free snacks that are basically empty calories and fill up on healthy, whole foods that will help you stay satisfied on a lower-calorie diet such as avocados, nuts, and coconuts.

5) Myth: Fruit Has too Much Sugar to Eat for Weight Loss

With all the sugar that is added to processed foods, the sugar in fruit is the least of your worries. Getting rid of fruit means you are losing out on valuable vitamins and nutrients that your body absorbs easily since they're found in their natural, whole state. Eliminating fruit from your diet when trying to lose weight makes no sense. You'll miss out on a whole lot of filling fibre, which studies have directly linked to long-term weight loss, and you may be more likely to reach for other processed, empty food items instead.

6) Myth: Protein Shakes Help You Lose Weight

Drinking protein shakes alone can't help you lose weight, but replacing a meal with them could. The trouble is, many would-be dieters make the mistake of adding in a shake to their current daily intake, which can pack on the pounds (this is why body-builders trying to gain size use them often).

If you want to add protein shakes to your diet, look for a mix that is low in sugar and has a short ingredient list. Depending on the calorie count and what you add to it , you can substitute a shake for a snack or a meal to help move the scale down, not up.

7) Myth: A High-Protein Diet is the Best Way to Shed Fat

While protein is important for weight loss, eliminating other food groups (like carbs) for the sake of eating more protein could be setting you up for a carbo-loading binge later. Plus, you may be missing out on the fibre  vitamins, and minerals found in unprocessed carbohydrates, and you run the risk of eating too much fat in your diet, which can lead to high cholesterol and triglycerides.

Skip the yo-yo cycle and round out your meals with a healthy balance of protein, carbohydrates, and fat. When you have all three macro-nutrients in your diet, you are less likely to feel deprived and may experience less cravings.

8) Myth: Cut Out All Your Favourite Fattening Foods

Anyone who has ever sworn off pizza, chocolate, or chips knows that as soon as you tell yourself you can't have them, you start dreaming of swimming in gooey, cheesy pizza or rich, dark chocolate cake. Moderation is key. We tend to be in ‘all or nothing’ mode when we diet. And while you can't have pizza, french fries, and chocolate cake all in the same day, with careful planning, you can still enjoy them in moderation. Have your cake, and eat it too—just share it with a friend or save the other half for another day.

9) Myth: Eating after 8:00 p.m. Makes You Fat

Eating after a certain hour won't necessarily mean you'll pack on pounds, just as staying out after midnight won’t turn you into a pumpkin. The bottom line is that your metabolism doesn't know what time it is.

Skip the mad rush to consume as much food as you can before the clock strikes 8:00. "Calories are calories, no matter when you eat them, but what does matter is what and how much of it you eat. Late-night snacking gets a bad rap because often the foods that are consumed late at night are calorie-dense foods (chips, ice cream, pizza, and other junk food) and may be in excess calories to your daily caloric needs, which translates to weight gain."

10) Myth: You’ll Burn More Fat if You Don’t Eat Before a Workout

Exercise normally burns away your glycogen (carbohydrate) reserves, and when you’re done burning those, you’ll start dipping into your fat stores for energy. It's true that when you’re already running on empty, you burn fat right away, but you’ll likely run out of steam before your workout is over or end up ravenous and grabbing whatever food you can find in an attempt to refuel afterwards.

Energy comes from calories. A study  compared two groups of cyclists—some ate before their workout and the others fasted. While the group who fasted did end up burning more fat, the group who ate cycled at a much higher intensity than the fasting group, and burned more calories. A person needs fuel to run, just like a car, so find the foods that give you the energy to work out at your hardest.

 11) Myth: You Can Eat Whatever You Want on Weekends

If you do the math, eating ‘whatever you want’ Friday-Sunday adds up to 12 days—or almost half of a 30-day month! Not exactly the recipe for weight loss success. When you throw caution to the wind on the weekends it can actually offset the consistency and success you had all week. Instead of taking a no-holds-barred approach to your weekends, it is recommended trying to scale back the little things that really add up like the bread basket and having a few extra glasses of wine during dinners out, along with mindless munching out of boredom.

ps- this is only for information, always consult you physician before having any particular food/ medication/exercise/other remedies.

ps- those interested in recipes are free to view my blog-

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