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Tricks On How To Overcome Diabetes Easily

People are not letting diabetes control their lives. They are taking steps that sideline the effects of the disease and put themselves in control of their own lives. Still, many people are confused or remain in the dark as to how to best manage their diabetes. The suggestions presented in this article will help you learn more about steps that you can take to lead a healthy life as a diabetic.

Many foods, such as eggs or beans, are packed full of protein and are great for someone with diabetes. Change it up often to give your mouth a treat.

If you’re diabetic, you must learn to indulge healthily. It may not be necessary to avoid sweet treats completely. Keep your blood sugar levels controlled and you can indulge on occasion. Make room for desserts by eliminating an equal amount of carbohydrates from your main meal.

If you’ve been diagnosed with diabetes, it’s important that you get tested for sleep apnea. To keep yourself in optimal health, it is critical that you treat any sleeping disorder you may have as quickly as possible.

There are many free ways to work exercise into your schedule which is great for controlling diabetes, such as jogging around your neighborhood or doing some work outs at the park nearby. You can use cans or milk jugs as free weights and can turn the jungle gym at the local playground into a chin-up bar.

If you are a pregnant woman and believe you might be a carrier of gestational diabetes, you should consult with a trusted doctor immediately. If you are borderline diabetic during your pregnancy, cut back on your sugar and carbohydrate intake. Your doctor can give you a prescription to help with the diabetes, and also help with a food plan.

Be sure to call and schedule a doctor’s appointment if you are having issues with your eyesight. Diabetics can experience some unique eye and vision issues in their lives. These conditions include cataract, glaucoma and even retinopathy that is specific to diabetics. You must attend to these problems right away to avoid possible vision loss and/or blindness.

If you are afflicted with diabetes, six smaller meals can be better than three traditional ones each day. Eating small but frequent meals over the course of the day helps to maintain your blood sugar at a steady level. These meals will also keep you from getting over-hungry and indulging.

Keep the important benefits that come from managing your diabetes in the front of your thoughts. Try to think of all the things that you like doing and how you need to control your diabetes to enjoy them. Stay focused on what is important to you so those things will keep you motivated to continue to manage your disease.

If diabetes is a condition you have, cinnamon is a wonderful spice that you can use in your diet with inviting calories, sodium or sugar in. Cinnamon helps you to highlight a food’s natural sweetness in place of glucose raising sugar. While researchers are unsure if cinnamon is able to lower glucose level, it’s still a diabetic-friendly spice.

A common misconception regarding diabetes is that sugar is not allowed in your diet. You don’t have to get rid of sugar in your diet, just watch your sweets intake. Save your favorite dessert for a special occasion and limit yourself to a small serving. If you do choose to indulge, you should compensate by cutting carbohydrates from your meals that day.

Work out often. Exercise aids your body in handling insulin, thus keeping your blood sugar stable. For diabetics, exercise is an essential addition to the lifestyle.

Egg Whites

Egg whites are a perfect breakfast choice for a diabetic. Egg whites are well known to be low in fat and calories, and are bursting with protein so as to give the body a great kick start to the day. You can eat your egg whites scrambled, or even use them to make a delicious omelet.

Regular exercise can help you to better manage your diabetes in two ways; by lowering your blood sugar levels and by increasing your insulin sensitivity. Aerobic exercises are important to your overall health while strength training builds muscle mass.

Diabetics are at risk of many foot problems. If you do not care for your feet when you have diabetes, you may have to have them amputated. If you’re diabetic and you follow these tips, your feet will be healthier.

Go forth with confidence now that you can be in control of this disease and live with it comfortably. The information described above will help you see results, but only if you properly apply it.

Tips On How To Look Your Best

You may have heard that beauty is skin deep. But, looking your best does improve your day-to-day life. Because of this, it’s important to do all you can to look your best. Read on to find out how to easily attain beauty.

Multiple research projects in the scientific world have found that symmetry is often associated with beauty. That means that in order to look as beautiful as possible, it’s important to keep things symmetrical. No matter what you do to your appearance, whether it is trimming a mustache or applying blush to your cheeks, ensure that your right and left sides remain mirror images.

When it comes to your eyes, bring out those beautiful baby blues and grays by using eyeshadow in colors like apricot, copper, and yellowish golds. Go for eyeliners and mascara that are dark such as brown or purple. These colors will accentuate the blue hue of your eyes and really make them pop.

Spray damp hair with “hot spray” prior to blow drying. All major grocery stores carry this item in their beauty sections. The purpose of the product is to stop split ends occurring in the hair, and will also speed up the drying time. The spray locks in your hair’s natural moisture, and you’ll love its pleasant fragrance.

Add some moisturizer to your foundation. This makes your foundation last longer. It will help you achieve a more “natural” look as well as giving your face a little extra protection.

By consuming healthy foods, you can increase the health of hair, nails and skin. Inner beauty has more than one meaning. Include a variety of nutritious foods in your diet. You should eat high levels of zinc, iron, and whole grains in order to have healthy skin and nails.

Be sure to exercise moderately every day. Keeping active will make you feel and look younger. Exercise is an essential part of your beauty routine. Every day, find fifteen or twenty minutes to do something active. Everyday activities like housework count as physical activity.

Honey needs to be included in your beauty bag. Honey can really benefit your skin when consumed. You can add some honey to your skin care. Mix it with sugar for an exfoliating scrub. Massage honey into your facial skin for a natural skin cleanser, and wash it off with warm water afterward. A little bit of honey will leave hair looking and feeling great.

Here is an awesome makeup application tip. Use a waterproof, lengthening mascara to give your lashes more volume. A lot of mascaras boast that they are specially formulated to give your lashes curl and volume. These special formulas are heavy ad weigh down your lashes. They actually weigh down the lashes more than thicken them. Try using a lengthening, waterproof formula instead. This will add volume to your lashes and help them curl upward.

You need to apply a moisturizing eye cream each night in order to keep the delicate skin around the eyes from drying out. Keeping the skin there healthy will prevent dark circles, and will keep you from developing lines and wrinkles.

Eyelash Glue

Could you be allergic to your eyelash glue? To ensure you are not allergic, try using eyelash glue on the arm. Testing a site for a few hours can determine if you are allergic or not. If you have no rash, you will have no problems!

Toilet paper is a great way to remove oily shine. That rough toilet paper makes a great oil blotter at these moments. Grab a square and blot with firmness at those areas where oil is present, and watch your skin return to normal

Conditioning your hair everyday can be detrimental for anyone with fine hair. A couple of times a week is sufficient amount of conditioner to use. Instead of making your hair healthier, too much conditioner can weigh it down. So if you want your hair to look light and shiny, limit how much conditioner you use.

A daily beauty routine should be part of your regular schedule. You might be able to break down the individual tasks into 10 minute intervals. By attempting to fit everything together in one day, you are going to get over your head, which will likely cause you to quit.

This is false, as UVA rays are the same strength in the winter too, which requires a sunscreen made with at least SPF 15 to be used all year. You want to do everything you can to protect your skin.

Give your hair a break from hot tools every few days to keep it strong and healthy. Considerable damage can be caused by blow dryers, curling irons or flat irons, so allow your hair to air dry once or twice each week so it can recover.

Egg Whites

The oldest beauty secrets are often the best ones out there. For instance, a quick way to tighten your skin is to use lemon juice and egg whites as a tightening mask. Mix together a tablespoon of lemon juice with a pair of egg whites. A thin application to your face for a half an hour should be followed by a gentle rinse and pat drying. Your skin will be rejuvenated and refreshed.

Regardless of your opinions about beauty, it will always serve you well to look your best. Use the tips laid out here as often as you can. You will start to feel better inside once you begin looking better outside.

Proven Advice To Help You Lose Weight And Keep It Off

It is important to look at new information about personal weight loss with a critical and reasonable attitude. If the information you just heard sounds as if it couldn’t possibly be true, it probably isn’t. Read this article to learn about some weight loss techniques that will help you reach your goals.

Skipping meals in order to lose weight is not a strategy for long term success. When you inevitably get too hungry to resist, you are far more likely to overeat. If you eat regular meals throughout the day, you are less likely to overeat.

If you want to lose weight, try to avoid using your car as much as possible. Things like biking, rollerblading, walking and running are all excellent ways to burn calories. These calories get built up in the body during the day and are stored there. Exercising can help to eliminate these calories and will improve your overall appearance.

Egg Whites

One weight loss tip is to eat only the egg whites and dispose of the yolk. The yolk is healthy, but it has a lot of cholesterol and fat, which are not good for you. Consuming egg whites provides you with lots of high quality protein.

Try to refrain from eating before you go to sleep at night. While this is often easier said than done, it is worth it to heed this advice; any food that you eat at bedtime is eventually stored as fat, rather than being burned off. Instead of snacking in the evenings, get out and get active; go for a walk or bike ride to get moving and get away from the fridge.

Be sure to have a true breakfast prior to leaving for the day. You might be tempted to grab a doughnut or another unhealthy breakfast if you do not have time to prepare a good breakfast. These are often not very nutritional. By eating a simple yet nutritious meal of oatmeal, fruit, whole-grain cereal or low-fat yogurt at home each morning, you eliminate the need to stop at that coffee shop or fast-food restaurant for a calorie-laden breakfast.

Ensure the shoes you workout in are comfortable. You don’t want to hurt yourself or make yourself unnecessarily sore by wearing uncomfortable shoes that don’t fit right. The shoes need not be pricey; just be certain to try them on so that you know they fit properly.

Stop drinking alcoholic beverages if you want to lose weight. There are more calories in alcoholic drinks than you may think, so you will benefit from switching to a no-calorie diet drink instead. Also, if you drink alcohol, you can make bad choices when it comes to food because it affects how you’re judging things.

Avoid skipping meals. You should eat no less than three meals per day. It’s okay to continue to snack between meals, (remember to snack healthy!) but you should keep snacks light so that they don’t replace meals themselves. You want to establish a regular rhythm for your body.

To cut back on costs while you cut back your diet, try cooking your meals from scratch. Homemade meals is a wonderful strategy for weight loss. When eating out you often find fatty foods in many of the menu items, unlike what you would normally have at home. You can even burn a few calories preparing food.

Getting salt out of your diet can help you to lose some weight. Reducing the sodium one adds to foods will adjust the taste buds to the lower levels of salt thereby increasing one’s awareness of the natural taste of food and curb one’s salt cravings. There is tons of salt in fast food menu items, so these food choices should be avoided.

Now that you’ve gone over this information you will be able to struggle less in your weight loss goals. Your next step should be incorporating these tips into your everyday life.

Enjoying Your Life In Spite Of Diabetes

Diabetes is a serious condition with numerous health complications if not properly managed. The following article offers you a number of diabetes information.

If your child is found to have diabetes, you may feel overwhelmed; however, but calm down and know that you will endure. Diabetes is so common today that treatments can give your child a person’s life span.

The “glycemic index” number for a food indicates how likely the food is to impact blood sugar levels due to the ingredients. As a diabetic, you want to eat the foods with a low glycemic index most often.

TIP! Many people suffer from diabetes. Don’t allow managing your diabetes to cause stress or shame in your life.

Add a few walnuts to your salad to make it even more nutritious. Walnuts also contain antioxidants, minerals, omega-3 fatty acids, and vitamins; no wonder they’re great for you to eat.

Sleep Apnea

If you have been diagnosed with diabetes, consider getting checked for sleep apnea. If you do have sleep apnea, then seek treatment as soon as you can to maintain a healthy and active life.

Find healthy ways to indulge if you have diabetes. It may not be necessary to avoid sweet treats completely. Eating desserts is not bad for you all the time if your blood sugar level is under control. Make room for sweets by removing the same amount of carbohydrates away from your meals.

Diabetics must exercise caution when going for a pedicure.Diabetics often develop foot problems and infections, so you must be diligent about monitoring any cuts or injuries you receive.

Many foods contain corn syrup, so be sure to read all of the labels. In other countries this item is labeled as “glucose/fructose”.

You can reduce your chance of developing diabetes by converting to a high-fiber diet. Research has shown that those who eat more whole grains are at lower risk of suffering diabetes.

If you have bouts of hypoglycemia, always carry sugary foods such as gum with you to consume when needed. Hypoglycemic attacks can happen at any time, and it is vital that you be prepared in the case of one. This is even more important if you skip breakfast, because your body will be craving sugar.

TIP! Ditching the brick-and-mortar pharmacy for an online one can save a great deal of money when you need to buy your diabetes medications and supplies. Sometimes they will even deliver for you each month.

Using an online pharmacy instead of a brick-and-mortar one can help you save money on your dollar when purchasing diabetes medications. Many of these stores have discount auto-ship programs, so you won’t run out of supplies.

Talk to your doctor when you are concerned that you have gestational diabetes.You can take prescriptions that will not harm the baby and change your diet significantly.

If you have diabetes, and you like to snack, it can be hard to resist the quick pick me ups that you see in vending machines, or the wonderful tasting snacks in your pantry.

You need to be aware of all foods that have high glycemic index, which can raise the level of blood sugar quickly in your body. Some of these high glycemic foods include cereal, pastas, breads, and juice. Foods that are processed and have a lot of chemicals and preservatives in them can also wreak havoc on your blood sugar levels. Stick to fresh and natural foods instead when grocery shopping for your diabetic menu.

TIP! If you suffer from diabetes and you have vision problems, you must discuss this with your doctor. There are a multitude of problems diabetes can cause with your eyes from cataracts to glaucoma to diabetic retinopathy, and these are all very serious.

Different foods will have different effects on your blood sugar levels, so you will need to closely monitor your food intake. If you watch what you’re eating, it is much easier to manage your glucose and live a healthy life with diabetes.

This means that your offspring having a better chance of developing diabetes in his future.

Egg Whites

If you suffer from diabetes, it is better to eat as many as six small meals, rather than three large meals a day. Eating regularly throughout your day stabilizes your blood sugar levels. If you eat more frequently, it will decrease your risk of binge eating, and you feel more satisfied.

TIP! This increases your child’s chances of developing diabetes when he or she is born or later in life. It is very important for you to maintain good health so as not to doom your child to having diabetes.

Egg whites can eat for diabetics. Egg whites have the protein you need to get started each day, they also have great protein levels that you need to get your day going! Try an omelet made of egg whites, or enjoying some scrambled egg whites alongside a slice of ham.

Diabetics must be properly educated on the correct ways to protect their body and ensure continued health. This article contained useful information that any diabetic can use.

Guarantee Optimal Nutrition Intake With These Suggestions

Good nutrition is a topic everyone aims for in their lives. If you have the proper information, you can develop a menu plan filled with nutritious ingredients. Use the following advice to help you develop proper nutrition.

Processed foods should be avoided when you are rarely a healthy choice. The label should list ingredients you recognize. Stay away from those items that is made with a lot of ingredients you do not recognize.

Try to eat garlic everyday, adding 600-900 mg or more has proven to be beneficial. Garlic is a powerhouse antioxidant that has proven to be an effective tool in the fight against cancer, diabetes and heart disease. Garlic has naturally occurring properties that can improve your organ health, such as anti-fungal and antibacterial properties. You can add garlic to certain meals you have each day.

Egg Whites

Pregnant women need to make sure they eat a properly nutritious diet. A smoothie in the morning can be fortified with egg whites is an excellent way to get protein needs. Egg whites are extremely low in cholesterol and contain a good amount of protein that can help pregnant women! Pasteurized eggs should be chosen for avoiding health issues.

You should strive to eat many different kinds of protein each week. Select meats low in fat, fish, and lean meats. Eggs make a wonderful source of protein. Studies have shown that eating one egg eaten daily does no harm. Try to refrain from eating any meat once a week. Use beans, peanut butter, peas, seeds or peanut butter in your meals instead.

Quinoa can be a healthy alternative to red meat. It is one non-meat food that has beneficial amino acids. It is also rich in vitamins and does not contain any gluten. You are going to enjoy eating this healthy food too, because it has a mild, nutty flavor.

TIP! A diet of whole grains and fresh produce is ideal. When you eat a rich diversity of foods, you’re increasing your chances of giving your body adequate nutrition without having to rely on supplements.

Have you been attempting to decrease your red meat? This will allow you to add some extra texture and flavor to your vegetables or vegetable-style dishes. The Chinese and Mediterranean people do this and that’s why they have lower chances of experiencing heart-related diseases.

Dark chocolate has been proven to help lower blood pressure down. These antioxidants work on cholesterol by decreasing the bad and increasing the good. Just make sure to choose chocolate has a minimum of 70% cocoa to maximize the most nutritional value. Don’t overdo it with the chocolate is still a lot of calories.

Allow your kids to assist you choose healthy foods while grocery shopping. If they get to pick certain fruits and veggies, they are more apt to eat them. They may find new foods if something colorful catches their eye.

Avoid trying to describe the taste of a new food, and concentrate instead on its visual and tactile qualities. For instance, you might get them interested by talking about how the texture is similar to another food that they already like.

TIP! If a food is categorized as being fat-free or having no trans fat, be careful. These foods usually contain other ingredients that aren’t healthy, such as added sugar.

Try to include variety in your diet with whole grains, fish, fish, fish, whole grains and an assortment of different fruits and vegetables. Eating a varied diet is the best way to get all of healthy foods will improve your nutrition level.

Dessert should not be a part of your meals that is emphasized too much when it comes to children. Try eating desserts only a few nights a week.

Eating Grains

Avoid eating microwavable foods because those are not very healthy. Instead, eat a variety of raw fruits and vegetables to help you get the nutrients you body needs.

TIP! Go nuts over nuts if you want to improve your nutrition. A few handfuls of some natural almonds add a lot of fiber and tasty crunch to your diet.

A good tip is to try to stop eating grains for a while. For a long time, humans lived off fruit, nuts, veggies, meat and beans. Grains have not been around that long. You might even feel better not eating grains at all.

You want to eat all-natural foods as often as possible in order to maintain proper weight and lose weight.

Corn syrup is considered a condensed form of sugar used to sweeten many products and should be avoided.

Get a whiff of tasty bananas, apples and peppermint. Some foods, like these ones, will make you not have a lot of appetite. There are people who believe that smelling these can trick the body into believing that the person has eaten. With your appetite suppressed, you can maintain your weight easily.

TIP! Eggplants have a softness that adds texture to variety of foods including baba ghanoush and eggplant parmesan. Not only does it taste great, but it’s healthy too.

It is important for a pregnant woman to consume plenty of iron needs are covered when you are pregnant.The normal adult female should get 18mg of iron daily; however, however when pregnant, the intake should be at 27mg. If the baby takes the iron it needs to develop from you, the baby may not develop properly.

Frozen veggies are good to keep in your freezer nicely. They can be tossed in with meat dishes or served as a healthy side. Freezing them keeps them from spoiling before you can use them.

Dairy Products

Don’t go overboard, but don’t deprive yourself every day! Every month, allow yourself one or two “free” days. There is nothing wrong with giving yourself a break and having the ability to eat socially. If you get invited to a party, you won’t have to feel bad about indulging.

TIP! Do your best to eliminate the whites out of your diet, with the exception of cauliflower. This will help your diet a lot.

Make dairy products wisely. While certain dairy products have calcium, potassium, vitamin D and protein, you need to pick fat free or lowered fat products. Drink low fat or skim milk, since this reduces calories but not the nutrients. If you have lactose intolerance, drink some soy milk.

Nutrition is the key to ultimate mental and physical health. By keeping yourself informed of the foods with the best nutrition for your needs, you can provide your body with the most possible fuel. Remember the advice provided to you and you’ll be healthier in no time.

For Optimal Health Follow These Handy Nutrition Tips

Nutrition is getting to be a popular subject among people of all different ages and ages. Nutrition still has a mystery in the world. Studies are constantly under way to understand the time that try to figure out how to get more nutrition in our diets. The results can be quite interesting.

Creamy dressings can add fat and low in beneficial nutrients. Adding cranberries and walnuts to the salad makes it much tastier.

Few people consume all the protein they need. Red meats that are lean, such as steak, offer a great source of protein. Pork and chicken can be great sources as well. Protein is a very important nutrient that aids with muscle growth and makes you full quicker.

TIP! Consume plenty of veggies and fruits every day. The USDA recommends 9-13 servings of produce daily.

Protein is a necessary part of your daily requirement you do not want to neglect.Proteins are instrumental in building muscle and promote healthy skin. They are also vital to cell development and energy metabolism. Proteins help fight diseases. Some healthy foods that have an excellent amount of protein are fish, beans, tofu, and poultry.

Egg Whites

Women who are breast feeding or pregnant should take extra care of their nutrition. A smoothie in the morning can be fortified with egg whites is an excellent way to get protein needs. Egg whites are extremely low in cholesterol and contain a good amount of protein that can help pregnant women! Pasteurized eggs must be used to avoid potential health issues.

Swapping unhealthy food for better food options can be a great way to get started towards a more healthy diet. Understanding nutrition is key. Restaurants are starting to provide nutritional information on the foods they serve, so this has made it easier to do.

TIP! Select lean turkey products in place of ground beef in recipes. This will reduce the amount of calories and saturated fat.

Whole grains equal a healthier body and are way more healthy than those nasty processed carbs. Some examples of whole grains you should eat every day are: whole wheat pasta, brown rice, and whole wheat bread. This will give your body needs as well as what is missing from refined carbs.

Organic Foods

Organic foods can provide more nutrition to your nutritional intake. These organic foods are what we were intended to consume from day one to ensure quality health. Take a taste and you’ll know why.

Because they’re cheaper to make, easier to control, and generally tastier, highly-processed grain products have become more common than whole grain ones. There is some truth the idea that some flours, particularly white ones, are better for baked goods. However, whole grains generally have a richer taste that processed grains, and the high fiber content aids in digestion.

TIP! Salmon is a great choice for your healthy diet. Salmon is high in omega-3 fatty acids and contains a lot of niacin.

Get proper amounts of vitamin B12 to build red blood cells. Vegetarians and the elderly might not get enough of this from their diet. People suffering from anemia are also can be at risk. Supplements work, but many breakfast cereals can improve your intake of B-12 as well.

This is one trick you can use to eat out without ruining your diet.

Drink water every day. Drinking milk and juice all day spoils your child’s appetite.

Calcium rich foods are essential. Beans (including soy products), nuts, dairy products, and dark-green leafy vegetables all provide plenty of calcium. Calcium is essential for healthy bones and teeth. Not getting enough calcium can cause you to develop a weak bone disorder referred to as osteoporosis. The disorder is not only a slow process that is very painful, but also causes your bones to turn brittle and soft.

You will find zinc in strawberries, peaches, strawberries and pumpkin seeds.

You can get ginger in an easy to take capsule form. Take a thousand milligrams an hour prior to your trip, and keep taking one capsule every three hours. Ginger is great for preventing the stomach and nausea often related with traveling. Ginger teas and ginger candies are good alternatives.

Nuts are quite nutritious if you eat them right. A few handfuls of almonds add a lot of fiber and has the added benefit of tasting good as well.

Foods with fat free labels may not be as healthy as they appear to be. They may not have as much fat as other foods, but they make up that amount with sugar. Take a good look at the label and be aware of its nutritional content.

TIP! Go nuts over nuts if you want to improve your nutrition. Almonds are a natural snack food with high fiber and great crunch.

Make sure to cook your mushrooms if you’re going to eat them. This breaks down carcinogens they contain that could damage your body. Watch your health as it can interfere with your body burns fat.

Even the healthiest eaters recognize the value of eating healthy can appreciate a wonderful dessert.Healthy sweets can be just as satiating. You could also crunch up a honey graham cracker into your parfait to add crunch.

This organizational system will keep you from resorting to fast but unhealthy. Having a good variety in your meal choices prevents you from becoming bored with your diet.

Avoiding breakfast will screw up your morning. It is a common misbelief that not eating breakfast will help in reducing a person’s total calories consumed. This is not an effective strategy, however, since skipping meals is likely to leave you even hungrier and craving snacks later. You’ll eat more snacks than if you got a good breakfast to start off your day.

Seaweed like nori and kombu have a lot of essential vitamins. People that live near the sea have been eating these for many thousands of centuries.

Pantothenic Acid

Pantothenic acid is a B Vitamin that is essential. This is essential in a necessary tool for metabolic processes.It also aids enzyme activity and helps create other compounds of biological importance. Meats and whole grains both contain pantothenic acid sources.

Be wise with the dairy products you choose. While certain dairy products have calcium, vitamin D, protein and potassium, you need to pick fat free or lowered fat products. Select skim and lower-fat milk to reduce calories while maintaining nutrients. You can also use lactose-free milk and soy milk if you happen to be lactose intolerant. Cheese has a lot of saturated fat. Eat reduced-fat cheese instead.

TIP! You can make baking recipes more nutritionally beneficial by changing out half of the amount of white flour they require with whole wheat. This improves the nutritional value of your bread without sacrificing texture or taste.

There are always new things to learn about nutrition. Follow the latest advice and keep learning to enjoy optimum health. The more you can learn, the more you can really make a difference to your overall health. Keep learning new info as it pops up.