Workout And Diet Tips To Start Off Your Weight Loss Journey

Even if your health is not at risk, there is a weight that you consider ideal; there is a way you wish you looked and sometimes it means taking up a workout routine and watching your diet to achieve what your heart desires. The good thing about weight loss is that nothing is impossible to achieve, you just have to set your mind to it and approach your goals in the most sensible way.

When it comes to losing weight, working out alone will not deliver the expected results. It is always best that you combine your workouts with the appropriate diet program so you maximize the results and reach your objectives easily and effectively for that matter. Here are a few top diet and workout tips that can help you begin your weight loss journey on a high.

Tip 1 : Choose the right time to exercise

Exercising is important and you should therefore choose a time of day that you find most suitable. Some recommend working out in the morning to kick start your metabolism, but it is just as rewarding to exercise at any other given time as long as you do it right. For instance, if you exercise in the morning hours, eat small amounts that digest fast so you can refuel your body. If you choose the evenings, then ensure that it is not that close to your bedtime so you do not end up disrupting your sleep.

Tip 2 : Factor in the fluids

Water is quite essential when working out and when you are working on your weight too. Ensure therefore, that you drink enough of it throughout the day. It keeps you hydrated and promotes bodily functions so your every effort with diet and the exercises pay off in the end. You might want to skip on caffeine, especially before or after exercises because it removes water from the system dehydrating you in the process. It is also important that you be cautious with energy drinks because most are loaded with sugar and caffeine.

Tip 3 : Vary your activities

Developing a fitness plan is very beneficial. When doing so, make sure that you vary the activities to keep your program interesting. It can get boring when you do the same thing day in day out. Keep things fresh by rotating between your favorite activities. Since you know the exact areas that you are targeting with your program, choose the best and exciting ones that will keep you going towards your objectives.

Tip 4 : Choose healthy foods and cook yourself

The best thing about cooking your food yourself is that you know exactly what goes into the meal and you are not taking chances. Bypass the high calorie foods and junk foods that are mouthwatering but end up dragging you back. Go for fresh produce and choose ingredients with care. You also want to cook more than you can eat so you have a healthy meal waiting for you even after you have had a busy day at work that could prompt you to eat fast foods.

You can also Lose Weight Fast With 3 Week Diet System By Brian Flatt

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Why Do You Need Sports Nutrition

Whether you are exercising to improve your health, a professional athlete or a bodybuilder, the sports nutrition plays a vital role in optimizing beneficial effects of physical activity. Choosing a right nutrition can result in injury prevention, improved performance, and recovery.

According to Thomas Edison, "The doctor of future will no longer treat human frame with drugs, rather will prevent and cure disease with nutrition".

In order to support your goals and health, different nutrition professionals offer a number of services. Moreover, these nutrition can range from a daily food diary, to comprehensive nutrition and food plan for competitions and training.

Here we will explore the importance of sports nutrition, and how a sports nutritionist can support our training regime. Also, they covered supplements and nutrients that are frequently included in the dietary program of athletes. We will discuss these things in details.

The importance of sports nutrition

Consuming balanced food and drink is very important for us all. However, people that are actively participating in sport on a routine basis should know that it can also affect their performance. For instance, athletes, may require more calories compared to average people.

Those who are athletes, or even people that make up their mind to start exercising on a daily basis, should not let a good nutrition plan fall down on their list of priorities.

Sports performance and the energy

Protein, carbohydrates, and fats all provide our body with fuel to maintain the energy. Furthermore, carbohydrates are a primary fuel used by our working muscles. The adequate intake is necessary for preventing muscle fatigue. You are advised to monitor the fat intake, but do not completely remove it from the diet.

Fats provide fatty acids in our body that can be used an energy source - especially if your exercise sessions last more than an hour. These fats also provide the building blocks for hormones as well as formation of cell walls.

Proteins can be used as an energy source and they are critical for building new muscle tissues. People that are taking part in resistance training, their body will require additional protein.

Weight management

Eating well is very important to maintain a healthy weight. So, if you are trying to lose weight, strictly reducing fat, calorie intake or protein can have a negative impact on your performance. Meanwhile, it can also rigorously harm your body.

Some specific and useful foods that you should be a part of the diet for the optimum sports nutrition include:

· Whole grains

· Vegetables

· Fruit

· Healthy fats.

· Hydration, and

· Sources of lean protein as well as low-fat dairy products

Staying hydrated is of utmost importance, especially when you are taking part in any sport. The inadequate fluid intake can lead to dehydration. It also affects the performance, and could be dangerous for health as well.

Although dehydration can occur in any activity, it is very prevalent when exercising in humid and hot conditions. The perfect thing for re-hydration is water, but it is advised to use sports drinks with electrolytes, for those who are engaged in the physical activity for longer than an hour.

After the event

You are highly advised to avoid neglecting your nutritional needs, if you have had to walk the last half-mile of your run due to fatigue or even the things have not gone according to your plan in your game. No matter what the result is, it should be your priority.

Footballers, casual runners, athletes, and others typically do not consume enough fluids when they take part in different events, or trainings. So, it is very important to restore the balance after every event. The water is perfect for rehydration.

How sports nutrition professionals can help?

The major aim of a dietitian or sports nutritionist is to create a nutrition plan for the training needs of different clients. The plans will incorporate hydration and food. It does not matter whether you are training for professional events or exercising casually, sports nutrition is very integral to performance.

Such a strategy can also help to:

· Enhance recovery.

· Promote good health

· Increase energy levels

· Help manage weight

· Develop growth and body composition

· Improve concentration

In order to create an effective nutrition strategy, sports nutrition professionals should always assess not just your diet and training, but also day-to-day habits, lifestyle, supplements and whether you are taking any medication. Nutrition professionals should also support as well as be able to analyze you with your short-term and long-term goals.

Nutrients

Carbohydrates

The 2 key forms of carbohydrates are, 1. Starchy or complex, and 2. Simple sugars.

Complex carbohydrates, are also known as the starches, and they include grains such as pasta, rice and bread. Just like simple sugars, some complex carbohydrates are better than others. Processed refined grains like, white flour and white rice are less favorable because the fiber and nutrients are removed.

Rather, nutritionists recommend that where possible, people should opt for unrefined grains that are still packed full of minerals, fiber and vitamins.

Whereas, the simple sugars can be found in refined products and provide a sweet taste. These are naturally found in fruits, vegetables and milk products.

We can also add them to our foods using honey, white or brown sugar, maple syrup and molasses, etc. Although all types of sugars that we eat are used by our body in the same way, but it is highly suggested to get simple sugars from foods that are rich in sugars naturally because such foods also contain important nutrients and fiber.

Fats

It is an essential component of every diet because it is a great source of energy as well as helps our body to absorb nutrients.

Although fats are very important, but we should still monitor the quantity of intake. Using a lot of fats could result in excess weight gain and in increased risks of severe health concerns.

The saturated fats can easily be found in different animal products as well as processed foods like, chips, meat and dairy products. Such fat type is not considered to be healthy for the human heart and is thought to raise bad (LDL) cholesterol levels.

Avocados, nuts, oily fish and olives are rich in unsaturated fats. Such fats are considered to be healthy for our heart and can work to raise good (HDL) cholesterol levels as well as lower the LDL cholesterol levels.

Protein

Every cell of our body contains it and due to this reason protein is important for helping to repair and build tissues. Proteins are also used to make hormones, enzymes and a number of additional body chemicals. Furthermore, proteins are very crucial for forming the building blocks of bones, blood, cartilage, skin and muscles.

Some of the most common protein foods include fish, meat, eggs, nuts, soya products, seeds and pulses.

Supplements

Different bodybuilders, sportsmen and athletes use supplements to boost their performance, recovery and strength. Supplements are available in a number of forms ranging from minerals and multivitamins through to creatine, protein and many other 'ergogenic' aids.

You are advised to ensure that your diet is balanced, healthy and suits your sport, before opting to take any form of supplement. It is also advised to consult a registered nutritionist or an accredited sports dietician before if you have decided to take additional nutrients in supplemental form. These experts can assess your suitability for a particular supplement.

Some common sports supplements include the following:

Creatine

It is a high-energy compound which helps to provide and store energy. It is produced within our body, and is naturally available in meat and fish. It can also be taken in the form of supplements.

In order to increase muscle strength, creatine is used by sportsmen and athletes as a dietary supplement. It is intended to boost performance during frequent, high-intensity exercise and also help you train for longer.

Whey protein

A natural protein which is naturally present in milk, and contains very little carbohydrate, lactose or fat. It is considered a naturally complete protein, which means whey is made up of all essential amino acids that are required in our average daily diet.

Also housing the perfect combination of amino acids, this protein also contains branch chain of amino acids (BCAAs) that are the 1st ones to be used while intense training. Whey provides our body with these amino acids and in turn they assist with rebuilding and repairing lean muscle tissue.

Whey protein is extremely easy to digest so it can provide instant nourishment to our muscles and can absorb quickly.

Energy drinks

It is extremely important to stay well hydrated during training and exercise. Even a little amount of dehydration could be detrimental to your performance levels. Although, drinking water is considered a good way to keep ourselves hydrated during exercise. Still, some bodybuilders and athletes opt for energy drinks, especially people that undertake endurance events like long distance running.

A number of energy drinks consist of sodium and other electrolytes that encourage drinking and help us to stimulate thirst. They also enhance our body's ability to hold the water. Furthermore, carbohydrates contained in many energy drinks and can provide us with extra energy which may be needed in the latter stages of training.

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How To Strengthen Bones

An adult human being has 206 bones in the body. Mainly, bones consist of collagen fibers and an inorganic mineral in the form of small crystals. Living bone in the body contains between 10% and 20% of water. Of its dry mass, approximately 60-70% is bone mineral. The rest is collagen, which is the main fibrous protein in the body. The inorganic mineral calcium phosphate is found in the chemical arrangement termed calcium hydroxylapatite. This is the bone mineral that gives bones their rigidity.

Basically, the bone tissue is of two types - cortical and cancellous, which gives bone rigidity and a coral-like three-dimensional internal structure. Other types of tissue found in bones include marrow, endosteum, periosteum, nerves, blood vessels and cartilage.

Bone is an active tissue composed of different types of bone cells. Osteoblasts are involved in the creation and mineralization of bone; osteocytes and osteoclasts are involved in the re-absorption of bone tissue.

People lose bone mass or density as they age, especially women after menopause. The bones lose calcium and other minerals, causing bone loss. Bone loss can cause osteoporosis, where bones can become so thin that they break. Fractures from osteoporosis are a leading cause of disability. The good news: Osteoporosis isn't a natural part of aging. There's plenty we can do to keep our bones strong and healthy.

How to keep bones strong as we age :

Due to significant changes that affect adversely the health of bones with age, people have to take special precautions to prevent or slow down the process of changes.

Take nutrients for bones: Calcium is a crucial building block of bone tissue. Vitamin D helps body absorb and process calcium. Together, these two nutrients are the cornerstone of healthy bones. Milk and other dairy products are excellent natural sources of calcium. One can have adequate amounts of these by eating three servings of dairy products a day. Other good food sources of calcium include calcium-fortified orange juice, leafy green vegetables, and broccoli. Researchers believe that most people fall short on vitamin D, a critical nutrient. Older people are especially at high risk of vitamin D deficiency, the reason being that the body becomes less efficient at producing vitamin D as we age.

Experts recommend across the board 1, 000 mg of calcium a day for most adults and 1, 200 mg/day for women after menopause and men after 70. Normally, adults need at least 600 IU of vitamin D per day for bone health, whereas adults 70 years and older need 800 IU of vitamin D a day to prevent falls and fractures.

Besides these two essential nutrients, bones also require protein, vitamin B12, magnesium, vitamin C, and other nutrients. Unfortunately, the diets of many older people fall short on some of these nutrients. So, even if they're getting calcium and vitamin D, they're still losing bone.

Avoid highly processed food : Processing robs some foods of their natural nutrients. Even when vitamins or minerals are added, processed foods usually lack the full array of nutrients found in natural foods.

Choose whole foods :Choose foods with whole grains, which are far richer in nutrients linked to bone health. Look at the ingredient panel of breads, cereals, and other products made with grain. The first ingredient should be a whole grain.

Go for variety of foods : If you're cooking for yourself, it's easy to get stuck in a rut. You are likely to miss out on the variety that ensures a healthy diet. Try a new grain, such as bulgur or quinoa. Choose vegetables from across the spectrum of colors, from leafy greens to red sweet peppers. Nutritionists say that a colorful diet will help ensure a balance of nutrients necessary for good bone health.

Plan a regular schedule of exercise : Bones are living tissue like muscles and so they respond to exercise as well. Young women and men, who exercise regularly, generally achieve greater peak bone mass (maximum bone density and strength) than those who do not. For most people, bone mass peaks during the third decade of life, after which people begin to lose bone. As a matter of fact, exercise stimulates bone formation, when bone put under moderate stress responds by building density. Depending on your age and workout regimen, it can either increase or maintain bone-mass density.

The best exercise for bones is the weight bearing kind that works against gravity. Some examples of weight bearing exercises are weight training, walking, hiking, jogging, stair climbing, tennis and dancing. Some of exercises fail to exercise all parts of the body like walking will only strengthen muscles and bones of the lower part. And, therefore, a holistic plan of exercise should include working out all parts of the body. So, working out with weight-training machines, free weights, or resistance bands, as well as doing exercises that use your body weight as resistance, for example sit-ups and push-ups, or yoga will all build bone density.

It is advisable to begin exercising when one is young to build and maintain bone strength and mass. A suitable plan of exercise is also recommended, if you are at a high risk of fracture especially if you are over 70 or have broken bones easily in the past, to keep fit safely without causing further fractures. But this category of people should begin working out under the supervisions of an expert. A word of caution for those, who have not participated in any kind of exercise for a long time, is to consult a doctor before beginning an exercise schedule. After getting a green signal, they should approach an expert, who is well versed with all aspects of exercise, in order to take help in formulating a suitable exercise plan.

Limit caffeine : Having too much caffeine can decrease the amount of calcium you absorb. Adults should aim for no more than 400mg of caffeine per day (about 2-3 cups of coffee per day). Pregnant and breastfeeding women should have no more than 300mg caffeine per day.

Limit alcohol : Drinking alcohol can contribute to bone loss. If you drink, have no more than 2-3 drinks per day. Have no more than 15 drinks a week if you are a man and no more than 10 drinks a week if you are a woman.

Quit smoking : If you smoke, you may have faster bone loss and a higher risk of bone fractures than non-smokers.

The bottom line :

It is well evident that we all lose bone density with age, variability of which depends on our lifestyle. Our food and exercise habits greatly influence the health of bones. By eating foods rich in nutrients, avoiding processed foods, consuming whole and variety of foods, limiting intake of alcohol and caffeine, quitting smoking, and by doing regular exercise, we can halt or slow down the process of loss of bone density, occurring with age.

In fact, healthy bones contribute immensely to overall well-being of people, especially so when people are aging. With age people normally start losing bone density, due to which they become liable to sustain fractures. As a matter fact, with due precautions aging people can delay or prevent loss of bone density by making appropriate changes in their lifestyle.

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Lose Weight Fast With 3 Week Diet System

What is 3 Week Diet System ?

The 3 Week Diet is science based weight loss program that is 100% guaranteed to produce weight loss. The program has helped thousands of people around the globe to achieve weight loss results faster than any other diet program out there in the market.

The system is suitable for people of all ages, ethnicities and body types. It helps to lose 12 to 23 pounds (5 to 10 Kilograms) within 21 days. Some people even managed to lose 33 pounds with their three week diet plan.

Once you have lost weight, the 3 pound rule ensures that you never gain weight again. After reaching your target weight, if anytime you check and see weight gain, you can start phase #1 of 3 week diet. This will make sure that you stay slim and healthy.

Unlike other diet program, the 3 week diet does not require detox or liquid diet. It involves using real foods that not only taste great but also help losing weight. There are no detox juices, special teas or diet shakes required in the program.

The exercises required in the program are minimal. This only helps to accelerate the process of weight loss with diet. You certainly do not need to join any gym. Just perform light exercises described in the guide that take quite less time.

Who is  The Author ?

Brian Flatt is the author of famous “3 Week Diet”. He is a health coach, personal trainer and acclaimed nutritionist, who created three week diet after many years of research. Majority of the findings in his eBook are backed up by scientific research and produce results in short span of time.

Brian Flatt also got degree from San Diego State University in the field of biology. He’s been working in the health fitness industry from the 90’s. The Rev Fitness in Southern California is also owned by Brian Flatt. The process of getting access to three week diet program is quite simple. You just need to visit the official website and complete a secure transaction of $47. After doing this, you can start to download the book and all relevant material/manuals that come along with it.

When using the 3 Week Diet system, you need to access your body requirement first and then formulate a customized diet plan. You just need to through the 4 user manuals and formulate a complete workout and nutrition plan for yourself.

How the 3 Week Diet System Works?

The 3 Week Diet system works in different steps. The details about these steps is provided below in detail. It is a good idea to read the whole review before you decide to move on with the system or not.

          Step 1: Detoxification of Liver

The Step 1 helps to detoxify the liver. It provides assistance to get rid of all the harmful toxins from the body. The diet includes use of Vitamins that would help to perform the detoxification process. The use of specific vitamins will help to accelerate the sensitivity of insulin. It will help control the blood sugar levels as well and turn your body into fat burning machine.

Brian Flatt also stresses on use of certain fruits, vegetables and pulses, which contain specific vitamins and proteins to help catalyze the process. The process is implementable within one week.

Step 2: Fasting

After cleansing your body from harmful toxins, you need to start with the step 2. This step involves fasting for one complete day. It is a process that will only take 24 hours to complete. It will help improve your digestion process and cleanse rest of the toxins from your entire body.

        Step 3: Fat Fast Diet

The Fat Fast Diet process starts on 9^th day, since your started the 3 Week Diet program. It will guide you to implement the effective weight loss techniques that will accelerate the fat burning process. The best thing is that the process only lasts for 3 days. It focusses on the key fat areas of the body, which have stored significant amount of fats. By implementing this step, you will get all your required energy from stored fats instead of foods. The fat melting process is at maximum level, while you have implemented this step.

        Step 4: Basal Metabolic Rate (BMR)

The step 4 focuses on Basal Metabolic Rate.

(BMR is the minimal rate of energy expenditure per unit time by human beings at rest)

This is the last phase of 3 Week Diet plan and continues for 9 days starting from day 12 to day 21. In this phase, users are required to absorb the minimal quantity of calories, which is based on their specific BMR (varies for each user).

Brian Flatt divided this phase into two steps.

1.       In the first step, the users are required to calculate their specific BMR.

2.      While in the second step, they need to determine the amount of calories to consume according to their calculated BMR in step 1.

This is the most effective part of 3 Week Diet, since users can achieve their desired toned body by implementing BMR phase.

Introduction Manual of 3-Week Diet Free Sample PDF

Here’s the 3 Week Diet free PDF download of Introduction Manual (small part of the eBook). You can download it from my Dropbox account. The introduction manual is quite detailed and you will get the idea about quality and effectiveness of the program.

How is it delivered?

Electronic Download

What price of 3 Week Diet ?

I don’t want price to stand in your way of losing up to 23 pounds of body fat in the next 21 days, Brian cuts your investment in The 3 Week Diet from $97 all the way down to the very low price of just $47! 

Here’s the short  Video Review about The 3 Week Diet :

Is there a guarantee ?

100% satisfaction, 60 day money back guarantee.  Lose weight or get your money back!

How can I buy it ?

The 3 Week Diet program is available to buy from here Or Click on image .

Keep in mind that $47 is less than the price of most monthly gym memberships, or just one session with a personal trainer…and neither of them promise to give your money back if you don’t see results.

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A Good Diet For Healthy Pregnancy

Just because you are eating for two should not be an excuse to eat whatever you can get your hands on or succumbing to all your cravings however strong they are. In fact, you should be more careful with what you eat because you are nurturing a life in you and you want to give it the best kick start in life. Your pregnancy diet should be good enough for you and just as good for the baby.

But with so much information readily available it can be very challenging to decide what foods are best during this important phase of life. During pregnancy, it is very easy for a woman to gain weight, especially with so much eating and less exercise going on. But when you choose the right foods, you will not have to worry about your health and that of the baby even if you add a few pounds. There are so many healthy foods good for pregnancy, you can choose from so you enjoy meals and maintain good health.

Eggs - They may seem unlikely during pregnancy, but they are top quality protein choices that happen to be very beneficial during pregnancy. Eggs have minerals and vitamins too. Considering that baby cells are growing, protein is very important in diet. The eggs also have choline that promotes overall growth and brain health of your baby. Some even have omega-3 fats that are great for vision and brain development. They may be high in cholesterol, but they are low in saturated fat, thus making them okay during pregnancy.

Sweet potatoes - The orange color of sweet potatoes is from carotenoids and they are helpful in catering to vitamin A when there is a shortfall of the same from veggies and fruits. The sweet potatoes are also high in vitamin C, fiber and folate making them very good during pregnancy.

Whole grains - They contain nutrients like selenium, phytonutrients and vitamin E and they are also high in fiber. There are so many choices and you can experiment with them as you prefer to make delicious meals that will not only prove beneficial but also enjoyable. You can go for anything from barley, oatmeal of even quinoa, which seems to have an abundance of nutrients.

Dark green leafy veggies - They include Swiss chard, kale, spinach and they are all loaded with nutrients and vitamins C, K and A. The green leafy vegetables are also rich in folate which is very important during pregnancy. They make very good food choices for promoting eye health too.

Lean meats - It is a natural protein source, but when buying red meat you should ensure that you get cuts that are fat free. Pork and beef are some of the best during pregnancy because of the choline they contain additionally to the protein. It is however important to keep off deli meats and hot dogs because of the risk of passing parasites and bacteria to the baby. It is also a good idea to cook your own food so you are sure.

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Choose Nutrition to Boost Your Immune System

Every day, we hear about some ingredient or substance that research has shown to be toxic or harmful to our bodies. For some of us, the effects are readily apparent. For example, I know people who get headaches every time they consume aspartame. Some people struggle with allergy symptoms constantly. Still others seem prone to catching all the cold or flu viruses that pass by.

You may be one the rare lucky ones. You regularly consume peanuts with their moldy skins, chemical preservatives, artificial sweeteners and even gluten products with no apparent symptoms. You go about your life worry-free about the specific food choices you make. Your work out regularly and you are fit and strong.

Meanwhile, inside your body, a war is waging. When you eat the first toxic substance, like those moldy peanuts, your immune system reacts immediately. Your body sends white blood cells, enzymes and everything else in its arsenal to prevent the toxin from damaging your cells. Then you add chemicals and gluten and the next wave of internal battles ensues.

Eventually, you add an overload of sugar and starch and your metabolism goes into overload. You're one of the smarter ones and you use sugar substitutes so you can continue to enjoy sweet tasting foods. Unfortunately, your body still recognizes these as sugar and it generates an insulin response, just as it does with real sugar.

As the battle wages, the food you eat to nourish your body is not getting the attention it deserves. Your system is so busy digesting and neutralizing toxins that it cannot properly convert nutrients to support your immune system, cellular health and other bodily functions. Somehow, you are miraculously fighting off all of these substances with no apparent side effects.

Imagine then, if something a lot more challenging arrives on the scene in the middle of this war that has taxed all of your resources. Instead of limiting its intake, this thing is alive and it desires to inhabit your body and convert your DNA to its own format. Left unchecked, it will replicate rapidly and destroy your cells in the process. Yes, that is exactly how a virus operates.

Like viruses, bacteria are also alive and desire to replicate rapidly. Many of these harmful bacteria feed on the sugars that are abundant in the digestive tract and blood stream. The result is inflammation and infections that can be difficult to control.
While we are on the subject of sugars, they are feeding the growth of fungi, candida and even cancer cells in your body. Here comes another layer of living toxic organisms determined to feed on the substances you consume and fight for their own preservation, not yours.

An over-taxed immune system will buckle at the arrival of any of these living organisms. This is not a fair fight. You didn't even know that you created the setting for the fight by eating those toxins and the sugars to feed the pathogenic organisms. Sometimes the damage done by these organisms can take years to show up. By then, the damage is extensive and may be extremely difficult to overcome.

The good news is that you can avoid much of this battle. You control the amount of the toxins in your body by choosing to consume them. Throttle back the intake and the immune system has to work a little less to maintain your healthy balance. Eliminate them, even for a brief period and your immune system takes a rest.

Shift your diet plan to a nutritional approach. Consciously decide what to eat at every meal for its nutritional value first, not simply what you think tastes good. Your immune system and your digestive system will reward you by warding off those dangerous living organisms.

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