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Trump Accuses Comey of Perjury While Dodging Questions About Secret Tapes He Probably Made Up. At a White House press conference today, President Trump accused former FBI director James Comey of perjuring himself before the US Senate—a very serious charge—and further advanced the ridiculous charade that he can prove it all with secret “tapes” which almost certainly do not exist. After managing to stop tweeting for an entire day (hallelujah), the president let loose on Friday, accusing Comey of making “false statements and lies” while testifying under oath. On Twitter, Trump went so far as to declare “total and complete vindication” even though Comey explicitly stated the president leaned on him to end the investigation into his pal Michael Flynn. Trump previously characterized the FBI as being in a state of utter disarray under Comey, one of the several pretexts the president used to explain Comey’s firing before publicly admitting that what he really wanted was for that whole Russia thing to go away. So he has two weeks. In the wake of Comey’s testimony and Trump’s rebuttal, the American public has been left with the difficult decision. ![]() Should they believe the G- man who once threatened to quit his job as a US attorney on principle and whose former employees can’t find anything bad to say about him? Or the former casino owner who paid $2. Tough call. Meanwhile, seven of Trump’s current and former aides, including son- in- law Jared Kushner, are currently being scrutinized by a special counsel over their contacts with the Russian government. A special counsel that was only necessary because Trump’s attorney general suspiciously omitted his own exchanges with a Russian envoy during his Senate confirmation hearings. 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This web page lays out some often-ignored principles of feline nutrition and explains why cats have a better chance at optimal. Choosing the right diet for cats with kidney disease is an important part of managing this condition. Check out our best wet cat food list for 20, feed your cat the best way possible! We have evaluated the best cat food out there, to help you! The more ingredients, especially if commercial foods are included, the greater the likelihood an allergen may be inadvertently included in the elimination diet, ending in a false negative result. Dogs should be fed a protein and carbohydrate that has rarely, if ever, been offered previously. Unusual protein sources are ideal, such as kangaroo, rabbit, duck, turkey, crocodile, or other game meats. Fish is a good choice as it’s also loaded with anti- allergy Omega- 3’s. The offal of the protein source can be fed, but not that of other species. Protein can be served cooked or raw. Unusual carbohydrates are potatoes, rice or pulses. An approximate recipe is 2 parts carbohydrate to 1 part protein. Protein content shouldn’t fall below 2. While it’s tempting to incorporate other veggies, they’re not necessary in a short term trial. Cats can receive a 1. Kangaroo, rabbit, and turkey are good choices. Offal of the chosen species is ok. If your cat is unwilling to eat the one species for the 6 to 8 week trial period, you may need to select 2 proteins, and alternate. My cat ate Science diet dry food for the first several years of his life, at the recommendation of his vet (I’ve since learned that the closest thing to nutritional. Learn more about Science Diet Cat Food, specially formulated to meet your cat's life stage, life style or life care needs. Discover some useful methods for training your cat, from socializing to using the litter box. Explore our library of articles to learn more. In both cat and dog, religiously exclude ingredients commonly used in commercial pet food such as beef, chicken, lamb (for dogs), soy, dairy, fish (for cats), wheat, oats, and corn. Dairy exclusion should encompass lactose- free milk products, manufactured for pets. In young, rapidly growing animals, it’s best to consult with your regular vet regarding balancing a formulation, or using a specialised commercial diet. Ingredient lists can’t always be relied upon. Supermarket brands can contain a Noah’s Ark of unlisted protein and other ingredients. If life’s already busy enough, preparing meals for the family, and 2 months of homecooking for the pet isn’t feasible, there are a handful of commercial foods recommended by vets for an elimination trial. These cost 2. 0- 3. Hills Prescription Diet Z/d or D/d – rice/egg. ![]() Eukanuba Response Formula FP – fish/potato. Royal Canin Therapeutic, feline: pea/duck, pea/venison, pea/rabbit, pea/lamb, or Hypoallergenic HPRoyal Canin Therapeutic, canine: potato/duck, potato/venison, potato/rabbit, potato/whitefish, or Hypoallergenic HPIf however, your pets skin or tummy trouble fails to improve on these commercial diets, it is still possible a home- cooked, novel protein diet may be effective. Most food allergies are perennial and the flow of seasons offers no relief. However, when a pet suffers multiple allergies,and some seasonality is observed, conduct the elimination trial a time of year when the skin is usually bad, so a therapeutic benefit is easier to detect. This is important, to firm- up our confidence the diet actually worked, and identify the exact allergen(s). Understandably, once a food allergen is excluded and long- standing symptoms begin to clear, some pet owners are reluctant to enter a challenge phase. The trouble wih this approach is: Failure to identify the allergen, so all future dietary decisions are made in the dark. Fingering individual allergen(s) offers greater flexibility when selecting commercial foods and formulating homecooked recipes. Home cooked diets are often unbalanced. This is especially important in young, rapidly growing dogs, and cats living on 1. Having at least a small amount for commercial food in the daily ration is like giving a multivitamin. For more, see The Arguement for Dietary Diversity. Scientifically test for the allergen, using staged re- introduction of ingredients, one- by- one. It can take between 2 days and 2 weeks for symptoms for reappear after introducing a food allergen, so don’t add a new ingredient more frequently than one every 2 weeks. Test all the major allergens starting with beef, chicken and lamb, fish for cats, and then check dairy, eggs, and pasta for wheat. Cases of multiple allergy are rare, but if you discover one, continue to test the others. If no symptoms return, you have to question if the response to elimination diet was real, or if the skin problem spontaneously resolved, coincidentally. Once the allergen is fingered, you can start scrutinising labels and testing their claims wih your beef- detecting dog. More crudely,experiment by offering commerical diets. As these represent a pot- purri of potential allergens, listed on packaging and unlisted contaminants, this process is very hit- and- miss. When symptoms return, guess which is the offending ingredient. If you’re lucky, after 3 months of scouring butchers for exotic meats, boiling rice and potatoes, and getting dirty looks from a fussy cat, you may be liberated from the treadmill of derma- pharmaceuticals. Pinging is currently not allowed. ![]() Foods & Weight Loss Effectiveness. The Promise. Delicious food that's stood the test of time and helps keep you healthy for years to come. That's at the heart of the traditional Mediterranean diet. There’s no single Mediterranean diet plan, but in general, you'd be eating lots of fruits and vegetables, beans and nuts, healthy grains, fish, olive oil, small amounts of meat and dairy, and red wine. This lifestyle also encourages daily exercise, sharing meals with others, and enjoying it all. What You Can Eat and What You Can't. ![]() Mediterranean diet recipes. Experiment with eating the Mediterranean way with these recipes. By Mayo Clinic Staff. The Mediterranean diet is an eating plan based on the way that people in countries bordering the Mediterranean Sea eat. It is a heart-healthy way. MyPlate replaced the food pyramid. It comes from the U.S. The beauty of MyPlate is in using a plate icon to. ![]() You’ll eat mostly plant- based foods, including fruits and vegetables, potatoes, whole- grain bread, beans, nuts, and seeds. You can have yogurt, cheese, poultry, and eggs in small portions. You should eat fish and seafood at least twice a week. You’ll use olive oil a lot while cooking. Reach for herbs and spices to add flavor. Red wine gets a thumbs- up, in moderation (one glass for women, one to two for men). But water is your go- to drink. Dessert is usually fruit. Eating this diet, which is rich in fruits and vegetables, healthy fats, and whole grains, can lower your risk for certain health problems. In this video, see the. SOURCES: Oldways Preservation Trust: “Mediterranean Diet Pyramid,” “Med Diet and Health,” “The Eating Pattern of The Mediterranean Diet Pyramid,” “To. A Mediterranean Sample Menu For 1 Week. This is a sample menu for one week on the Mediterranean diet. Feel free to adjust the portions and food choices based on your. The Mediterranean diet traditionally includes fruits, vegetables, pasta and rice. For example, residents of Greece eat very little red meat and average nine servings. Learn about the benefits of the Mediterranean diet, foods that are part of the meal plan, and diseases that the diet is supposed to prevent. Sweets and red meats are OK occasionally. Level of Effort: Low to Medium. It's a tasty diet and good for you, though you may have a learning curve at first. Limitations: Few. The Mediterranean diet allows plenty of variety and experimentation. Cooking and shopping: Simplify by planning your meals in advance; keeping pantry staples like olive oil, canned tomatoes, whole grains, pasta, and tuna on hand; and shopping for fresh produce and seafood a few times a week. You can easily grill or broil many Mediterranean diet foods. Snacks can be quick and easy, too: Grab a clementine or a handful of nuts, or dip whole wheat pita chips into hummus. Packaged foods or meals: None. The diet emphasizes fresh foods. In- person meetings: No. Exercise: Being active every day is part of the lifestyle. Does It Allow for Dietary Restrictions or Preferences? Vegetarians and vegans: Sticking with fruits, veggies, whole grains, beans, nuts, and seeds is a snap for vegetarians. If you're vegan, you'd need to skip the dairy products. Low- sodium diet: You’ll rely on herbs and spices for flavor instead of salt, which helps if you’re looking for a low- sodium diet. Low- fat diet: The Mediterranean diet doesn’t qualify as a low- fat diet. But it is low in saturated fat and is well within the American Heart Association’s guidelines. Gluten- free: If you're avoiding gluten, you can choose grains without gluten. What Else You Should Know. If you’re looking for a long- term lifestyle change, this can be a fun and realistic way to do it. You can be creative, approach your food in a new way, and enjoy the foods you like in moderation. Costs: None beyond your shopping. Support: There are many books and online articles about the Mediterranean diet, but no official groups. What Kathleen Zelman, MPH, RD, Says: Does It Work? There’s no question about it. Years of research have shown that the Mediterranean Diet is one of the healthiest around. For weight loss, stick with it more than 6 months (preferably forever), get regular exercise, and watch your portions. Is It Good for Certain Conditions? This diet scores big for heart health and longevity. Studies suggest it may make you less likely to get heart disease, lower your blood pressure and cholesterol, help you manage diabetes, and help you avoid certain cancers and chronic diseases. The Final Word. Research continues to show the Mediterranean Diet, based on healthy foods and physical activity, is the best prescription for a long, healthy life. It is an excellent, enjoyable diet plan that is easy to follow, and flexible. Even if you don’t follow the diet faithfully, simply eating more of the foods on the plan, dining more leisurely, and being more active are superb health goals. Mediterranean diet meal plan and shopping list. The Mediterranean Diet recently made front page news after it was ranked the 3rd most popular diet of 2. Huffington Post. This is most likely due to the stunning results of a five- year Spanish study, published in the prestigious New England Journal of Medicine last year. Why all the excitement? We’ve known about the heart- healthy Mediterranean Diet for years. But this study was the first major randomized clinical trial (the gold standard of scientific research proving cause and effect) that used meaningful endpoints, including heart attack, stroke and death. These showed the dramatic benefits of following a Mediterranean diet. How to plan your Mediterranean diet meal plan and shopping list. RELATED: RECOMMENDED PLANS FOR YOUThe Mediterranean Diet has long been celebrated as the gold standard of healthy diets. A single definition of the Mediterranean diet is difficult because there are more than the 1. Mediterranean Sea. But there are general food patterns that unify the diets of the region. So, in a nutshell (yes, nuts are a component of the world’s healthiest diet!), here’s how to create a meal plan in order to reap the incredible health benefits of the Mediterranean Diet: 1. Make extra virgin olive oil your main fat. Hippocrates called olive oil “the great therapeutic” and Homer referred to it as “liquid gold.” Extra virgin olive oil (EVOO) stands apart from all other types of fat for several reasons.– It provides the highest percentage of oleic acid, the extremely cardioprotective monounsaturated fatty acid.– It is packed with powerful plant antioxidants called “polyphenols,” known to soothe inflammation and curb oxidative stress.– It is also an excellent food source of vitamin E, a major dietary antioxidant vitamin. To take advantage of “liquid gold,” keep a small opaque herb- infused bottle of EVOO on your kitchen counter, and use it in all types of cooking. Coat vegetables or fish generously before roasting or grilling. Dress salads with an easy olive oil Vinaigrette. Drizzle olive oil over potatoes, bean soups, grains, and steamed vegetables to enhance their flavor. Eat greens and colourful vegetables at every lunch and dinner. Fresh, colorful vegetables (think dark green spinach; juicy red tomatoes; or crunchy, bright orange bell peppers) keep our arteries healthy and clean. Head for your green grocer and buy veggies fresh and often—a spectrum of healthy colors is nature’s medicine chest. Vegetables are chock full of myriad polyphenols (the major disease battling phytochemical). Here are a few simple ideas to help you harness the power of plants.– Eat a dark green salad at lunch and dinner when eating in or out (remember to dress simply with EVOO and vinegar or fresh lemon juice).– Toss your favorite prewashed, bagged, and prechopped vegetables on a sheet of tin foil, drizzle with EVOO, and roast at 4. Eat fruit (and lots of it!)Eating a variety of different types of fruit every day is great for your heart: aim to “mix ’n’ match” for the most nutritional benefits. Try Mediterranean- style fruits such as figs or pomegranate; vitamin C- rich fruit like kiwi; and don’t forget the other fruits such as apples or bananas. Start your day with berries at breakfast, and end it with fruit for dessert. Add figs or dried fruits to your lunchtime salad (think cranberries, apricots, or currants) for a delicious touch that provides a feast of antioxidants. And if you just can’t go to bed without a little something sweet, try some dried figs. Eat lentils or other legumes every day. Lentils are an age- old part of the culinary culture of the Mediterranean diet. These nutrition giants are loaded with the heart healthiest of ingredients, including fiber, antioxidants, plant protein, vitamins, minerals, and iron — and all this for just pennies on the dollar. To get more legumes into your day, snack on fresh raw veggies dipped in hummus; sprinkle a can of rinsed and drained chickpeas or kidney beans into your salad, eat legume- based soups such as lentil, split pea, black bean, pasta e fagioli, or minestrone, or snack on edamame (delectable baby soybeans) available as an appetizer at Japanese restaurants or frozen at your local supermarket. Eat fish, often. It’s called the “Eskimo factor.” As early as 1. Greenland Eskimos had virtually no heart disease. The Eskimos’ diet was low in fruits, vegetables, and complex carbohydrates, but loaded with oily seafood such as whale and seal meat. This provided the Eskimos with a huge daily dose of fish oil (about 1. Fish oil is a centerpiece of the Mediterranean Diet and is rich in the superbly heart- healthy marine omega- 3 polyunsaturated fatty acids. Choose fish over red meat to replicate the Eskimo factor for yourself! Go to your local fish monger and be sure to buy really fresh fish (don’t be shy about asking to smell the fish—and if it has a fishy smell, stay away!). I buy fresh fish in bulk and cut it into individual servings, wrap in wax paper, label, and freeze. If you eat out, frequent a steak house, where you can almost always find salmon or a tuna steak on the menu. Just be sure to order it grilled and simply dressed with a squeeze of fresh lemon. Consider a can of water- packed albacore tuna served over your greens for lunch with olive oil vinaigrette. Eat walnuts. Walnuts have sustained humans since the dawn of civilization—and they’re key to the Mediterranean diet because they are a top source of ALA (alpha- linolenic acid). ALA is the omega- 3 fatty acid derived from plants, which our bodies need (in addition to the other omega- 3 that comes from salmon and other fish). Here are a few ideas for getting walnuts into your day.– Keep a bag of shelled walnuts on your kitchen counter for a quick and healthy snack. Sprinkle crushed walnuts on a fat- free Greek yogurt with a little honey for a nutritious and satisfying dessert.– Sprinkle walnuts on your green salads.– Or try candied walnuts —just bake with a little brown sugar for a sweet treat. Eat whole grains such as oatmeal. The Mediterranean diet emphasizes fresh and natural foods over those that are processed and refined. Grains contain three botanically defined parts – the bran, the endosperm, and the germ—and by eating natural whole grains you’re getting all three parts, which packs a powerful nutritional punch.– Aim for a minimum of three servings of whole grains a day.– Snack on popcorn (yes, it’s a whole grain!).– Season with a few sprays of olive oil and a touch of parmesan cheese or brown sugar — depending on if you crave salty or sweet.– Make oatmeal your breakfast of choice on most days of the week.– Cook up a large batch of the steel cut version, which is highest in beta- glucan, and reheat daily servings for a heart- disease- prevention breakfast in minutes. Choose 1. 00% percent whole grain bagels, breads, and muffins for your sandwiches. Drink red wine with dinner. Red wine, another key part of the Mediterranean Diet, is known to reduce the risk of heart attack due to its cache of powerful antioxidant polyphenols. Be sure to pick red wine over white: it has ten times more polyphenol content. One caveat: moderation is the magic word, meaning a little is good, and a lot is not better. Wine is beneficial for your health only in moderation. Enjoy one glass a night with dinner and let your heart reap the benefits. Dark chocolate is the new guilt- free super food! The scientific evidence is stacking up. There is a clear link between daily consumption of deep, dark chocolate with phenomenal health benefits, especially on your heart and blood vessels. Cap off your day with a nightly cup of steaming, decadent homemade hot chocolate (mix 2 heaping spoonfuls of dark chocolate natural unsweetened cocoa powder, a touch of sweetener or sugar substitute, and soy milk and microwave). Remember, to satisfy your chocolate craving and fortify your heart disease defense strategy simultaneously, think real cocoa rather than solid chocolate bars. Natural unsweetened cocoa powder has the highest concentration of flavanols of all chocolate products, plus is low in sugar, fat and calories. Be physically active—EXERCISE! The Mediterranean lifestyle is an active lifestyle—regular physical activity reduces your risk for heart disease. It’s important to make an effort, every day, to get off the couch and get those sneakers on! Exercise is the best medicine for promoting healing, improving your joie de vivre, and especially for releasing harmful plaque- promoting stress. Start slow and make walking (or any other exercise you love) a priority in your life, just like keeping your appointments. So which of these components are most important? Actually, there’s no winner; scientists concur that the whole Mediterranean package confers the health benefits. And remember, eating like a Mediterranean is as much lifestyle as it is a diet. Imagine yourself sitting down to a leisurely meal of delicious fresh and artfully prepared food, slowly savoring the joy of your Mediterranean meal—a far cry from mindlessly gobbling down your food behind your steering wheel or in front of the TV. I urge you to enjoy a long and healthy life by following the spectacularly delicious and easy- to- follow Mediterranean lifestyle—now scientifically proven to be the world’s healthiest (and tastiest) diet! Shopping List. 10 Point Mediterranean lifestyle key component checklist: DAILY food #1: Extra virgin olive oil (minimum one tablespoon per day)DAILY food #2: Omega- 3 fat (short chain plant version, “ALA”—flaxseeds, walnuts, canola oil—minimum once per day)DAILY food #3: Legumes (beans, peas or lentils; minimum once/day)DAILY food #4: Vegetables (green, orange or purple in color, minimum two meals/day)DAILY food #5: Whole grains (oatmeal, 1. The 1. 0 best workouts for weight loss. When you’re looking to drop pounds, the basic formula is pretty simple: eat less and move more. But there are obviously ways you can optimize this formula. When it comes to moving, “two types of workouts will burn more calories than the 'traditional' workout,” says Franklin Antoian, personal trainer and founder of i. Body. Fit. com. Plus, they don't require two hours—except for maybe the last one! ![]() Before your session of choice, Reed recommends a simple dynamic warmup to get your muscles ready and help prevent injury. WARMUPDo 2. 5 yards or 2. Skips (traveling or stationary)Buttkicks (traveling or stationary)Frankenstein walks/kicks. Walking (or stationary) knee hugs. Walking (or alternating) lunges. Walking (or alternating) lateral lunges. Walkout pushups. 1. Basic Bodyweight Workout“No gym? Speed up this circuit of bodyweight exercises to burn calories anywhere, anytime,” says Antoian. Do the circuit of exercises for one minute each four times through, resting for 3. POPSUGAR; Fitness; Before and After Weight Loss; Before and After Weight Loss: Katie Take Shape For Life Katie Has Lost 220 Pounds So Far Without Calorie Counting or. By David Zinczenko and the Editors of Eat This, Not That! At a work party last week, an old business buddy came up to me scratching his head. Shocking, indeed! Some celebs seek out extreme methods to shed pounds, while others transform with the aid of healthier methods. From Rosie O'Donnell's and Jordin. You'd be surprised the difference drinking more water can make to your weight loss mission and. The best weight loss supplements that work for both men and women. These 2 weight loss supplements are safe, natural & healthy. Best Diet Patches for Weight Loss. Insulin patches are used by people who need to control their diabetes. Smokers who want to quit the habit often employ a nicotine. We have collected 36 amazing celebrity weight loss transformation pictures to inspire and motivate you. Celebrities often have a tough time when it comes to their. Do this circuit 3–4 times. Do 1 minute each of: Pushups. Jumping jacks. Forward- backward lunges (3. V sit- ups. Side- stepping squats (3. Burpees. Mountain climbers. Beast Mode Bodyweight Workout“This bodyweight circuit workout raises your body temperature and increases your metabolism,” Reed says. Do the main circuit two or three times through, resting as little as possible. ![]() Then finish with the cardio burnout. Do this circuit 2–3 times. Do 3. 0 seconds each of: Isometric squats. Squats. Sumo squat jumps. Wide- hand push- ups. Renegade rows with pushups between. Side plank rotations with reach. Reverse lunges (right)Reverse lunges (right)Plank tricep get- ups (right- arm lead)Plank tricep get- ups (left- arm lead)Windshield wipers. Then do 3. 0 seconds each of: Speed squats. Quick feet. Skater jumps. Speed jumping jacks. High- knee stationary sprint. Burpees. 3. Classic Gym Circuit“If you're short on time and are happy with a basic workout, try this tried- and- true circuit,” Antoian says. Do the whole thing 3 to 5 times through, with little to no rest in between exercises and sets, and use a heavy enough weight that it’s tough to finish the last few reps. Do the following as a circuit 3–5 times: 2. Tabata. The definition of high intensity, tabatas have you alternating 2. ![]() You can't help but be motivated by these stories and weight loss tips from real women who lost 30, 50, even 180 pounds! Get the most out of your workouts with these 10 best exercises for weight loss. Lower- body tabata #1 (do circuit 4 times)2. B. Lower- body tabata #2 (do circuit 4 times)2. C. Upper- body tabata #1 (do circuit 4 times)2. D. Upper- body tabata #2 (do circuit 4 times)2. E. Cardio tabata (do circuit 4 times)2. F. Tabata abs (do circuit 4 times)2. ![]() Battle Ropes“If you've never incorporated battle ropes into your training, you'll soon find out why they burn so many calories so quickly,” says Antoian. Killer Kettlebells“Training with kettlebells is very beneficial because they improve your body composition, generate total body power, and build strength simultaneously,” says Reed. Go from one move to the next, then rest for a minute or two before repeating the whole thing two more times. Do 1. 0 reps each arm or leg. Perform the complete group of exercises as a circuit, doing 3 circuits total. Single- arm swings. Squat to single- arm overhead press. Single- arm bentover rows. Single- leg Russian deadlifts. TRX Training. TRX workouts not only increase total body strength to burn more calories throughout the day, but will also increase your heart rate to help improve body composition. In addition, the TRX engages more muscles of your core. With all of your core muscles being worked, you will condition your entire body and get tight lower abs at the same time! Perform each exercise on the TRX for 3. See amazing celebrity before and after photos. Kim Kardashian, Kelly Osbourne, Jennifer Hudson and more celebs from flab to fab.Set 1 (do 3 times)TRX squat jumps. TRX push- ups. TR pull- ups. Set 2 (do 3 times)TRX reverse lunge to knee up (each side)TRX tricep extensions. TRX bicep curls. Set 3 (do 3 times)TRX hamstring curls. TRX pike- ups. Set 4 (do 3 times)Side oblique crunches (each side)8. Fiery 5. 0“The combo of sprinting, getting down to do abs, and then jumping as high in the air as you can for the burpees is a sure way to tear through some calories,” Antoian says. Repeat the workout five to 1. Metabolic Strength“A metabolic workout increases your strength and stamina, burns fat, and increases your metabolism to boost energy and weight loss,” Reed says. The secret is not scrimping on the load and going from one exercise to the next with little break. Do each move for 4. Reed suggests using the same amount on the first four exercises, and the same (lighter) load for the last three. At the end of the circuit, rest for two to three minutes before doing the whole thing another time or even two. Do the circuit 2–3 times. Barbell squat. Barbell push press. Barbell front squat. Barbell bentover row. Pushups. Barbell skull crushers. Barbell standing bicep curls. Barbell walking lunges. Try- a- Tri. We’d be remiss to totally ignore those long- duration workouts Antoian mentioned. Calorie Diabetic Diet Plan. Finding a good 1. This difficulty exists despite the 1. America. The problem seems to stem from the lack of understanding surrounding the diet. Most people looking to lose weight hear about various fad diets that have much better marketing. By comparison, the 1. Nonetheless, the popularity of the diet amongst health professionals is because 1. LEAST amount of calories most men should consume to achieve health weight loss. For most women, the smallest number of calories they should consume is 1. How do the experts come to this magic 1. It becomes very difficult to put together a nutritious diet for a man that is less than 1. Furthermore, the fundamental principle of weight loss is that you must consume less calories than you burn. To burn 1 pound of fat, it takes 3. If the standard recommended daily allowance of calories is 2. A 1500 calorie diabetic diet plan is the most popular weight loss solution for men and many women. Get great easy to follow meal plans to help you stick with your diet. The bottom line is that you should work with a nutritionist to get it right. SAMPLE PLANIt is very difficult to find a sample 1. The following diet plan was published by the National Institute of Health. It is actually 1. Breakfast. Energy (Kcal)Fat (GM) %Fat. Exchange for: Whole- wheat bread, 1 med. Consume at least 3. A 3. 6 WEEK 1. 50. CALORIE PLANWhile we are happy to provide the above example of a 1. You need something more. If you don’t want to go it alone, check out the 3. Nutri. DIET Pro. This company is an expert in developing meal plans, not only for consumers, but seasoned Registered Dieticians as well. In fact, Nutridiet has been helping professional dieticians formulate meal plans for over 2. How Does the GM Diet Work? The GM Motors diet is actually followed over a 7 day period. For the first 3 days, you’ll be eating low calorie foods such as fruits and. Check out 30 Day Detox Diet Plan Challenge to Lose Weight instantly. Also check out the below Do's and Don'ts to maintain a healthy and natural weight loss. The General Motors (GM) diet plan is a seven-day diet that is said to have been created specifically for the health and wellness of employees at the General Motors. The proponents of the diet don’t really recommend substituting tomatoes for anything else on day 5. But if for some reason you can’t eat tomatoes, then I. Their 1. 50. 0 calorie diet meal plans program has the following advantages: Recognized Nutritional Expertise (they are not a fad diet program)Different Food styles (Asian, Italian, Spanish, Indian)Different Eating Styles (heart healthy, vegetarian, etc.)Recipes are designed to use foods you can easily find in your grocery store. If you have tried some of the various fad diets, you will know how important that last bullet point is! Click here to view more 1. The General Motors diet has been around since 1985. It was originally developed by General Motors, along with the Food and Drug Administration and the United States. Looking for the vegetarian Indian version of the popular General Motors Diet? Find the Indian version of the GM Diet with complete day to day diet plan schedule. I ended my GM diet day 1 with success. Looks like I am going to go the full 7 days as they say “well begun is half done” I am feeling a bit of headache on the. ![]() Lose upto 7 Kg in 7 days with this detailed plan and recipes.Calorie Meal Plan Details. ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() Antifungal Foods & Herbs are some of the best treatments for candida albicans, and you don’t need a prescription to get them! About The Candida Diet. Lisa Richards is an expert in digestive health and the author of the Ultimate Candida Diet program. She writes regular posts on the causes.
![]() Candida Signs And Symptoms Does Your Child Have A Yeast Infection? Candida Treatment The True Cause Of Candida Skin Disorders And Candida 5 Phases Of Candida. ![]() Doing A Candida Cleanse » The Candida Diet. There are many different ways to do a cleanse. In fact there are cleanses designed for your liver, kidney, gallbladder, and more. If you begin your Candida treatment with a cleanse, you should be focusing on relieving the stress placed on your digestive system and detoxification pathways. A cleanse should also help to physically remove some of the Candida colonies and biofilms, possibly in addition to some old fecal matter, that are found in your intestines. Designing a good cleanse means sticking to healthy, nutritious foods that don’t force your digestive system to work too hard. That’s why I recommend eating mostly salads and vegetables throughout your cleanse. Some people choose a more strict interpretation and follow a fully liquid diet throughout their cleanse, but that is not really necessary. For most Candida sufferers, simply cutting out the hard- to- digest foods is the most appropriate method. You can follow this cleansing diet anywhere from 3 to 7 days, before moving on to the main Candida diet plan. What To Eat On Your Cleanse. The diet during your cleanse is similar to the main Candida diet, but with a few differences. You should mostly be eating salads, steamed vegetables, and some eggs for protein. Some fruits are allowed, but only the very low sugar fruits like avocados lemon, lime, and olives. By using these ingredients, with a variety of herbs, spices, oils, and other cooking ingredients, you can cook some delicious meals that pack a serious nutritional punch. They will be easy on your digestive system too, and will start the process of healing your intestinal membrane and restoring balance to your gut flora. Remember that you are only doing this cleanse for a few days. Your body will quickly adjust to your new, healthier eating plan, and you will end the cleanse feeling refreshed, light and healthy. Then, you will quickly be able to move on to a more varied diet. Consider what a typical person eats every day, and you will begin to understand why a cleanse is sometimes the best way to give your intestines, liver, and internal organs a fresh start. Fast food is overloaded with additives, most beef has added growth hormone, and fish are full of the various chemicals that are pumped into the oceans. Cutting out these toxins and replacing them with fresh vegetables is a great way to start your fight against Candida. Eat salads, steamed vegetables, and eggs. Flavor your food with lots of herbs, spices, healthy oils, lemon juice, salt, and pepper. Avoid starchy vegetables such as sweet potatoes, potatoes, yams, corn, and winter squash. Avoid hard- to- digest foods like meat, glutinous grains, and dairy products. If all this sounds like a big change from your regular diet, don’t worry! You can make some really delicious recipes using the ingredients listed above. Check out the list of foods to eat on your cleanse for more information. Another gut- healing food to consider during your cleanse is broth. Vegetable broth and bone broth are both great options, and you can make each of them easily at home. They will give your body a big hit of extra nutrition and support the healing process in your gut. I have listed a simple veggie broth recipe below. Note that most people discard the vegetables after cooking, as by that point most of the nutrients have already leeched into the broth during the cooking process. You can drink 2- 3 bowls of this vegetable broth each day during your cleanse. This is particularly important if you are doing a strict cleanse and limiting your food intake. But even if you are not doing such a strict cleanse, broth can still be a tasty addition to your diet. The quantities in this recipe should last you for about 2 days of your cleanse, and you can keep it refrigerated during this time. Use organic vegetables if possible! Recipe: Vegetable Broth. If you’d like to spice it up a little, throw in some cayenne pepper. Let it cool, then drink or refrigerate. What To Drink On Your Cleanse. The first thing to mention in this section is that you should be drinking lots of water during your cleanse. This will give your body the absolute best chance to repair its detoxification pathways and expel as many toxins as possible. All that water also keeps your digestive system moving, prevents constipation, and speeds up the elimination process. There are several detox drinks that you can use to make your cleanse more effective. In our Ultimate Candida Diet program, we describe a detox drink that is carefully designed to support your liver, promote bowel movements, and encourage your body to expel the Candida toxins more quickly. If you are serious about tackling your Candida then I would definitely recommend it. However, on this page I will describe two other detox drinks that are regularly used by cleansers. The Fiber/Bentonite Shake. A popular drink among cleansers is the fiber and bentonite shake. This is a detox drink designed to physically remove toxins from your gut. The fiber supplement gets your digestive system moving and scrapes clean the walls of your gut, while the super- absorbent bentonite clay sucks up any toxins sitting in your intestines and carries them safely out of your body. For the fiber component, there are several different options. Psyllium husk is very effective, but can be a little harsh on the intestines for those who suffer from Leaky Gut Syndrome or who have an irritated intestinal membrane. Other good alternatives are acacia powder and pure apple fiber. Here is a good example that contains soluble fiber from golden flax meal and acacia, plus inulin as a prebiotic. Regular bentonite clay doesn’t mix well with water, so look for a brand that comes in liquid form, like this one. This will make the detox drink a lot easier to mix and drink. Add it to your fiber supplement and shake up the mixture for a few seconds, then quickly drink it before it settles. Drink another extra large glass of water immediately after. Both these ingredients are great for detox. The bentonite clay soaks up toxins (it’s in a category of supplements known as . The easiest times are usually first thing in the morning, in the afternoon, and a couple of hours before bedtime. You can drink it 2- 3 times each day. The Liver Flush. There is another drink that you can use to support and protect your liver during your cleanse. Known as a liver flush, it is also popular among cleansers and combines olive oil, garlic, and ginger. You can drink it once a day in the evenings. Recipe: Liver Flush Drink. Tbsp. If you don’t have a very good blender, chop the garlic and ginger first before blending. What Causes The Toxic Build- up In Your Intestines? We put our digestive systems under a great deal of stress, largely thanks to our modern lifestyle. Years of fast food, cigarettes, prescription drugs, and alcohol keep the intestines inflamed and irritated. Add gut dysbiosis and a Candida overgrowth to that mixture, and you have a recipe for an unhealthy gut. The intestines, and especially the colon, are the waste pipe of the body. Once the nutrients are removed and absorbed, the waste from your food intake is passed through the colon and expelled out. What many people don’t realize is that, without a healthy, functioning digestive system, this process can get disrupted. Waste matter starts to move either too slowly or too quickly thought the intestines. If it moves too quickly, it can leave you dehydrated and lacking in vital nutrients. If it moves too slowly, the built- up waste matter encourages the growth of pathogenic organisms like Candida, along with symptoms like bloating and gas. A good cleansing program is a healthy first step to restoring your digestive system to regular service. Colonic Irrigation. Colonic irrigation is really not as daunting as it sounds, but in some cases it can make your cleanse more effective. Irrigation acts to loosen and expel the hardened fecal matter within your colon, and also serves to eliminate some of the Candida colonies and their byproducts more quickly than you can by diet alone. Colonics are especially useful for those Candida sufferers who experience chronic constipation. If you are not suffering from constipation then it might not be for you. The downside to colonics is that they can remove some of the good bacteria from your gut as well as the Candida yeast. So if you unsure whether you need it, I would recommend that you stick to the dietary cleanse. If you choose to try colonic therapy, a typical session lasts for around 4. The patient first lies down and is given a gentle but firm massage in the lower stomach area. This is to loosen the materials that the colonic will expunge. A small, sterile and disposable plastic tube is then inserted into the rectum and warm water is passed into the colon. Clients typically report a warm feeling but often have little sensation of the colonic, although it can feel slightly uncomfortable the first time. The water is allowed to gently flow into your colon, then you push it out along with the fecal matter that it has loosened. This cycle repeats several times. Other liquids, often coffee, are then typically added to the water to further help with the loosening. You can look online to find your local colonic therapist. He or she will be able to give you guidance as to how often you should get a treatment. For the purposes of your cleanse, two or three sessions should be more than sufficient. Is A Cleansing Diet Safe? A cleansing diet is generally a very healthy way to reset your health, give your liver function a boost, and detoxify your body. However, it can sometimes be stressful on the body, and so I would not recommend it if you have any major health issues. Consult with your health practitioner if you have any concerns. And if you experience an irregular heartbeat or any other worrying symptoms, you should stop the cleanse immediately. The test is frequently used to look for. Polyps can be removed. In addition, colonoscopy can also. It has been. recommended as a screening test in all people 5. For otherwise healthy. The doctor begins the procedure. A thin, well- lubricated colonoscope is then. The lining. of the intestine is examined through the colonoscope. The physician views. Still images can be recorded and saved on a computer. Occasionally, air may be pumped through the. If excessive. secretions, stool, or blood obstructs the viewing, they are suctioned out. The doctor may press on the abdomen or ask the patient. Small. polyps or inflamed tissue can be removed using tiny instruments passed. For excising tumors or performing other types of. To stop bleeding in the colon, a laser. After the procedure, the colonoscope is slowly. The anal area is. Tissue samples taken by biopsy are sent to a. Colonoscopy can be. During the. colonoscopy, the sedative and the pain medications will keep the patient. Some patients complain of minor discomfort and. However, the sedative and pain medication. Patients with severe active colitis. Patients requiring continuous. The doctor. should be informed of all the medications the patient is taking and if he. If the patient. has had heart valves replaced, the doctor should be informed so that. The risks are explained to the. Dr Gary McKay is trained in. Mayo Clinic College of Medicine and Science; Mayo Clinic Graduate School of Biomedical Sciences; Mayo Clinic School of Medicine; Mayo Clinic School of Continuous. Test Overview. Colonoscopy is a test that allows your doctor to look at the inner lining of your large intestine (rectum and colon). He or she uses a thin, flexible. Colonoscopy: What to Know. If your doctor recommends you have a colonoscopy, don’t worry. You may think it’s going to be a terrible procedure, but it won’t be. Great tips for bowel preping. Tips for colonoscopy diet. One Day Before: The next step of the diet before colonoscopy bowel preparation. One day before the procedure. People hate drinking the Colyte laxative. This updates the post about fixing the worst thing about a colonoscopy examination. Most people say they hate drinking the. Your doctor will give you instructions for a “bowel prep.” You must have a clear liquid diet for 24 to 72 hours before your procedure. The typical bowel prep diet. The patient is. asked to refrain from eating any solid food for 2. Only clear liquid such as juices, broth, and gelatin. Red or purple juices should be avoided, since they can cause. ![]() ![]() A. day or two before the colonoscopy, the patient is prescribed liquid. In addition, commercial enemas may be prescribed. The. patient is given specific instructions on how and when to use the. Unless otherwise instructed by the physician, the patient should. However, vitamins with iron. These preparatory procedures are. The patient has to be driven home. The patient is advised to drink plenty of fluids to. There. may be some abdominal cramping and a considerable amount of gas may be. If a biopsy was performed or a polyp was removed, there may be. If the patient. experiences severe abdominal pain or has persistent and heavy bleeding. Rarely. (two in 1,0. Heavy bleeding due to the removal of the polyp or from the biopsy. Some patients may have. Infections due to a colonoscopy are. Patients with artificial or abnormal heart valves are. Polyps can be removed during the procedure, and tissue. If cancerous cells are detected in the. A pathologist. analyzes the tumor cells further to estimate the tumor's. This is crucial before. Abnormal findings could. Crohn's disease. A condition called diverticulosis, which causes. Scientific evidence shows that more than. According to a report in the. American Journal of Gastroenterology. United. States since the 1. As well, the number of patients surviving five. The blood test detects a genetic alteration that may. One technique uses images from a. MRI) scan, and the other uses the x- ray images from a computerized. CT) scan. They both provide views of the colon that are. The images of the colon are. The colon is cleaned out using. A virtual image of the colon. Nevertheless, criticisms of the CT scan include. It cannot find small polyps (< 0. As a result, the. Whitehouse Station, NJ: Merck & Co., 1. Mc. Phee, and Maxine A. Papadakis. (editors). El- Serag, Jessica A. Davila, and Robert S. B South 3. 1st Street. Arlington, VA 2. 22. Box 1. 82, Kensington, MD. Box 1. 70. 86. 4, Milwaukee, WI 5. Email: http: //iffgd@iffgd. Information Way. Bethesda, MD 2. E- mail: http: //nddic@info. Ocean Park Boulevard, Suite 3. Santa Monica, CA 9. North Michigan. Avenue, Chicago, IL 6. United States Department of. Health and Human Services. National Colorectal Cancer Action Campaign. Sisk, MA Crystal H. Estrogen dominance: the hormonal imbalance that causes edema, weight gain, infertility, low thyroid, varicose veins and more! Do you have symptoms of estrogen dominance? According to Dr. Ray Peat, Ph. D., estrogen dominance is a leading contributor to many women specific cancers, “Benign breast disease, breast cancer and pre- cancerous conditions have been found to be associated with a progesterone deficiency and estrogen excess.” So keep reading and learn the causes, so you can support your body’s detoxification of estrogen for hormonal balance with diet! Why does estrogen dominance occur?“Normally, the liver treats estrogen like a poison, removing it immediately from the body. If the liver gets sluggish from malnutrition or too much estrogen (or other damage), it can allow the hormone to build up to very high levels” - Dr. Ray Peat, Ph. DExcess estrogen due to a malnourished liver, which reduces estrogen detoxification: The liver needs an abundance of proteins, vitamins and minerals in order to detoxify used hormones out of the system. Michelle Maffei is a freelance copywriter covering a variety of topics both online and in print, from parenting to beauty and more. Combining her two favorite loves. For acne diet treatment; fruits, vegetables and juice therapy is good. Hormonal or cystic acne foods to avoid are fried foods, cheese, milk, candy, sodas and ice cream. Most adults never. For some, hormones may be the primary cause of adult hormonal acne. Certain vitamins, herbs, foods and reducing stress can help get to the root of the problem and. ![]() ![]() ![]() ![]() If estrogen can’t be detoxified, it recirculates in the body causing dysfunction, and this allows estrogen to build up in the body. According to Dr. Ray Peat, Ph. D, “Protein deficiency has been shown to cause the liver to fail to detoxify estrogen.” If the body’s ability to remove used hormones from the system is impaired, they are allowed to recirculate causing problems such as PMS. Poor hormone production resulting in low progesterone, leaving estrogen unopposed: Estrogen and progesterone are supposed to be in balance with one another, but a poor diet can result in low progesterone. If you are low in these nutrients or if you have low thyroid function, then low progesterone is a very common cause of estrogen dominance. Sick of Stubborn Hormonal Acne Making You Feel Frustrated and Ashamed? Thank you for this post Hannah!! It is so refreshing to see real, honest, and healthy advice! I have been off hormonal birth control for almost a year now. Chronic stress: stress of any kind decreases progesterone levels to increase production of cortisol. This is because cortisol is a stress hormone needed to help you survive stress. Birth control pills, estrogen replacement therapy: This one is pretty straightforward. Adding synthetic estrogen to your body increases estrogen, and thus the estrogen burden on your body. Synthetic estrogen’s cardiovascular risks have been known since 1. PMS. In the last 2. RDr. A multifaceted nutrition plan that supports the metabolism, liver, hormones, and stress levels is a great approach. Support the metabolism: -Stop the low fat dieting, and calorie counting, and instead eat MORE real food. You should especially eat enough protein and carbs to meet your metabolic needs. Your body temperature is a good way to check and see if you’re eating enough.- Balance blood sugar by eating protein/fats/carbs together during each meal, and eating frequently to help stabilize blood sugar (especially important for those with blood sugar handling issues). Read more blood sugar tips here.- Listen to your body. It’s ALWAYS talking to you. Are you listening? Nourish your liver: -Increase protein to 7. Make sure to include eggs, dairy (if tolerated, no allergy), gelatin, fish, and shellfish, in order to help balance muscle meats (chicken, lamb, beef, turkey, etc). This will help to create the amino acid (building blocks of protein) balance needed to reflect “eating the whole animal.” By doing this, you empower the liver’s detoxification process to help your body take out the trash, and detoxify estrogen properly.- Eat easy- to- digest foods to reduce endotoxin that can back up the liver (especially important for those with digestive distress). This means more simple sugars (ripe fruits & honey), roots, tubers, & dairy products (if tolerated). Support hormone production: -Increase hormone synthesis promoters in the diet using food: Thyroid (T3), Vitamin A (animal sources, like liver), Vitamin E, copper & bright lights (sun, etc).- Decrease hormone synthesis blockers: unsaturated fats (PUFA), excess estrogen (hormone replacement, birth control, or liver malnutrition to adequately detoxify used estrogen), ultraviolet light, x- rays, and excess iron (from fortified foods, vitamins, or muscle meat heavy diet).- Epsom salt bath with 1- 4 cups of Epsom salt (magnesium) and soak for 1. Epsom salt amounts slowly).- Eating 1- 2 raw carrots a day can help the colon absorb endotoxin and estrogen for excretion. According to Dr. Ray Peat, “Several women who suffered from premenstrual symptoms, including migraine, had their serum estrogen measured before and after the “carrot diet,” and they found that the carrot lowered their estrogen within a few days, as it relieved their symptoms.”Reduce stress & environmental toxins: -Identify and reduce stressors in your life. ![]() ![]() This could be a variety of things; lack of sleep, insufficient fuel, or food allergies and sensitivities (since they activate the stress response).- Detox your home by ditching the chemicals in your cleaning and beauty routine. Or take the 3. 0 day Detox your Home challenge to jump- start the process! Ready to get your nutrition on track? ![]()
![]() ![]() My e- book: Creating Wealth: The cure to nutritional debt is designed to get your body and metabolism back on track so you can conquer your goals while avoiding restrictive dieting and overwhelm! Read more about it here so you can support your hormonal balance with your own customized nutrition plan! You’ve waited long enough– it’s YOUR turn to get nutritionally wealthy! Do you struggle with estrogen dominance? Please share in the comments! Don’t forget the check out the following articles & books for MORE tips! PIN IT: References: Peat, Raymond. Natural Estrogens. Retrieved on May 1. Peat, Raymond. Nutrition for Women. Eugene, OR: 1. 99. Weatherby, Dicken. Signs and Symptoms Analysis from a Functional Perspective. Nutritional Therapy Association, 2. Print. Photo Credit: Depositphotos. How to get rid of acne after using hormonal birth control. Acne is decidedly common. And decidedly obnoxious. Obviously, you don’t care about it on other people. It’s when it decides to grace your face (or anywhere else) that you have the problem. And it can feel like a huge problem when you are getting acne when you are coming off hormonal birth control, or when you are afraid to come off of hormonal birth control because of acne. I have been getting so many questions lately about how to come off hormonal birth control and not get acne, or how to get rid of the acne that suddenly appeared after quitting hormonal birth control, so I want to give this question some air time. So let’s clear this up, shall we (har har har)? Why does acne happen? And, why is it so prevalent when coming off of hormonal birth control? Hormonal acne pops up when there is some type of imbalance in your hormones (duh), but there are different types of imbalances that can lead to different types of acne. The most common one has to do with too much estrogen and too little progesterone, which is common in and of itself, but even more common after coming off hormonal birth control. There are a few reasons it’s so common. One reason is because hormonal birth control has much much more estrogen than your body normally makes in it. It also has a lot more progesterone, but in general we have an easier time restoring our estrogen levels rather than our progesterone levels. This is partially due to some of the other factors listed below. Hormonal birth control also depletes your B vitamins. These are both very important for progesterone production and for the health of your liver. Without your liver working well, estrogen can’t be eliminated as quickly as it needs to be which can lead to the higher estrogen levels. Next, the stresses of coming off hormonal birth control (and stresses of everyday life) can play a part. When you are stressed out the hormone that makes both progesterone and cortisol (which is a stress hormone) favors cortisol production rather than progesterone. Stress is common anyway, which is one of the reasons having a high estrogen to progesterone ratio is common, but stress can come in many forms that might be even more common when discontinuing hormonal birth control. Figuring out what birth control method to use (or worrying about conceiving as quickly as you’d like to), your body adjusting to new hormones levels, pressure from family or your partner, etc. Those are just a sample of why coming off hormonal birth control can rock your hormone levels into disarray. But are there ways to have an easier transition, or to get rid of the acne that hormonal birth control seemed to give you? How to get rid of acne after coming off of hormonal birth control. Since you know the cause of the acne, it now follows logically how you can correct those pieces to lessen or rid yourself of the acne. All basic hormonal balancing tips come into play here. Remember that there may be different layer to what the problem really is and you want to have a good basis for health. That said, but there are a few you should be extra zealous with. Getting your liver working well. This is muy importante because your liver is helping to get out excess hormones from the birth control but also balancing out what you actually need versus what you are producing (which can be wonky after hormonal birth control). If your liver is not working well (which is common after use of hormonal birth control), then you are going to have a harder, longer road getting back to balanced hormones. Here are some simple tips to get your liver going: Lemon water in the morning. Dandelion root tea (or other liver promoting herbs)Avoid alcohol. Eat lots of fresh fruits and veggies and focus on greens, cruciferous veggies, and anti- oxidant heavy fruits and veggies. Do something to reduce stress. This is going to vary for each person, but what makes you feel less stressed? Working out? Hanging out with friends? Sleeping more or at certain times? Just get a stress- reduction tactic in place and stick to it. It helps if you can also not stress about your skin (I know it’s difficult). Consider supplementation. I’m not big on supplements, but sometimes you body needs a little kick start to get back on the right track. After using hormonal birth control you may need to get your vitamin levels back up (remember the B- vitamins) and get some hormone help. Since I don’t think it’s a good idea to take a single nutrient vitamin, consider getting a good quality whole foods multi like this one or this one. The other supplement that seems to be highly beneficial when people are coming off hormones or are just plagued by hormonal acne in general is DIM or Diindolymethane. While I am not super versed in it myself, I have seen good things about this brand from Tracy at The Love Vitamin, who is pretty much the expert at this stuff in my book (P. S. Read the article I just linked, too, she has info about how she cleared her hormonal acne). Have you had issues with coming off hormonal birth control and getting acne like never before? Is there anything specific you did that you feel helped tremendously? Let me know in the comments!+ Learn the top tips for coming off hormonal birth control+ Understand all of the non- hormonal birth control options+ Discover if fertility awareness is right for you+ Free weekly updates. Your information will be kept private. Directions and log in details will be sent to you via email. |
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