How To Lose 10 Pounds?

lose 10 pounds

If you want to know how to lose 10 pounds easily then this is the article for you.  Losing weight is something many of us face at one time in our lives.

Many people want to lose the bulge after the Christmas holidays, as this is a time when we pig out and do not care about the consequences. For others it is an all year battle and can come about for many reasons. Whatever the reasons for wanting to lose weight, there is no denying that weight loss can seem like a tough challenge.

Luckily weight loss doesn’t have to be difficult and only becomes difficult when we do not take the time to plan and prepare for what lies ahead. Some of us just choose to jump right in and think that by making healthier choices we can lose weight. It isn’t as simple as that.

You can eat healthier foods but still maintain your weight because you haven’t reduced your calories. This is why it becomes important to plan and to have a proper look at your diet. You have gotten yourself into such habits that you may not even be able to clearly recollect what you have eaten without writing things down for the day!

Anyway, this article will give you 6 tips to helping you get on track to losing weight effortlessly. Small changes and taking things day by day can have a huge impact on your waistline in a good way.

1. Be Clear About Your Calorie Intake

Most people do not know how many calories they are eating or how much they are overeating by.  They think by simply changing what they eat to healthier choices they can start losing weight. It isn’t as simple as that. Although it is best not to obsess over calories, it is important to really see the scope of your problem. Spend a good few days writing down everything you eat and drink.

Once you have done this you can use an online site such as nutridiary.com (which is entirely free, all you have to do is sign up) to work out out how many calories you are consuming. It will also make your aware of how much you are overeating too. This is a really good exercise as it gives you clarity.  Most people severely underestimate how much they are really consuming and also leave out calorie-dense drinks.  This way you can’t hide from the truth.

2. Make Small Changes

Another great thing about seeing exactly what you are eating and drinking is that it allows you to see where you can make easy calorie cuts. Small changes can have a huge impact on your weight loss success so don’t discount them.

They are also more likely to remain permanent changes and thus ensuring you do not fall about into bad habits. Small changes can include simple things like cutting out calorie-dense drinks and sticking to water only. You could also treat yourself to home squeeze orange juice instead of store bought rubbish that is just sugar and no nutrition.

3. Eat More Raw Foods

Raw food should really make up the bulk of everyone’s diet. Unfortunately we are stuck in the mantra of needing 5 a day to be healthy but 5 pieces of fruit and vegetables is a far cry from what we really need to be consuming. Fruits and vegetables can provide the body with all the nutrients it needs – you may find that hard to believe but it is true.

To incorporate more fruits and vegetables into your diet the best way to do it is gradually and to not interfere too much with what you are already eating. Try eating fruit for breakfast. To make sure you are getting enough you could make a fruit smoothie. A simple smoothie would be 5 bananas plus a little water blended.

To add a little extra you could also add some berries into the mix. A fruit smoothie is a great way to start the day. On top of this you could also try to eat 1-5 pieces of fruit before every meal. Each as much as you desire.

Fruit is so good for you and gives you quick easy energy.  Eating fruit before your meals is like eating your dessert first. Fruit before a meal will not only give you quick energy but it will also help leave you with a feel of satiation after your main meal.

Most people find that they overeat because they are looking for that extra something (usually sweet). This can also result in snacking in the evening.  Instead opt for fruit beforehand and you will be pleasantly surprised if you eat enough.

As for vegetables, a huge salad daily is a great way to get your vegetables in. When I first started incorporating more vegetables into my diet I used to make vegetable curries and vegetable dishes.  I would also make a huge salad and mix it in witrh my main meal.  This worked great especially when I was eating homemade soup.

4. Go Low Fat

Too much fat in the diet can cause an array of problems including heart disease and Candida infections (usually sugar gets blamed unfairly here). We only really need up to 10% of our calories to be fat, but in the Western world the amount of calories we get from fat can be over 30%. This isn’t good for us and is evident by the increasing amount of disease we have.

The WHO recommends 10% fat from calories and many Doctors and health experts around the world agree.  Great ways to cut fat can include cutting down on dairy and meat consumption. Try cutting out dairy completely (which isn’t necessary for the diet) and opting to eat meat only on weekends.  This way you can help cut a lot of the fat out of your diet. Eating lots of fresh fruits and vegetables will also help reduce the fat percentage in your diet.

5. Drink More Water

Water is so important for health and vitality. When one is dehydrated they become tired and lethargic. You only have to be a tiny bit dehydrated to feel these effects. Unfortunately, most people especially if they are overweight, are dehydrated.

So drink more water and make sure you are peeing clearly at least 7-10 times a day. Cutting out caffeine will also help keep you hydrated and fresh for the day. Eating more raw foods is also a great way to contribute to your water intake.

6. Enjoy exercise

Besides your diet, movement and exercise are also important factors to living a happy healthy life and losing the weight. Most people dread the exercise part because they think they have to join a gym or do things that they really wouldn’t enjoy. If you don’t enjoy it don’t do it and find something you do enjoy.

Movement is really important for overall well being as well as weight loss so finding something you enjoy is crucial especially as if you don’t enjoy it you won’t keep it in your life long term. Exercise can be running around the garden with your children, using a trampoline, going for walks, trying different dance classes out each week etc etc.

The possibilities are endless. As long as it is fun, then there is no stopping you!

There are many other things you can do to ensure a healthier lifestyle and a lighter life but these are great starting points and are easier to do then full blown changing the way you eat and live overnight.

Top 9 Health Benefits of Apples

Apple

Apple is basically a fruit of Western Asia and later spread to the entire world. Apples are rich in the following: Energy, Carbohydrates, Sugars, Dietary fiber, Fat, Protein, Water, Vitamin A, Riboflavin, Pantothenic acid, Vitamin B6, Folate, Vitamin C, Calcium, Iron, Magnesium, Niacin, Phosphorus, Thiamine, Potassium and Zinc.

These make the apples very healthy and have many health advantages. These are high in pectin which is a soluble fiber and even high in antioxidants, which built up the immune system to fight the infections and diseases.

The Truth About Beauty >>

Burns cholesterol

Apples are less in fat and hence cause low cholesterol levels. The other advantage it has for cholesterol is that, it has pectin which is a soluble fiber and this helps in washing away of the fats accumulated in the intestines and further helps in reducing the levels of cholesterol.

Avoids Parkinson’s disease

Parkinson’s disease is a disease which breaks down the central nervous system. It generally grows with the age, but in the recent time even younger people are getting affected by this. The symptoms of this are people start bending and won’t have free movement of hands and legs. This disease can be avoided by apples which are high in soluble fiber. The pectin fiber helps to generate the nerve cells in the brain and gives the antioxidants.

Reduces the risks of cancers

Consumption of apples helps to avoid the risks of cancer. Note that this is not the medicine for cancer but acts as a precaution to post cancer. This can avoid the cancers such as liver cancer, breast cancer, colon cancer, colorectal cancer and prostate cancer. Apples are generally rich in flavones, triterpenoids and fibers destroy the development of the cancer cells form an anti cancer cells activities. The consumption of apple juice reduces the risk of many tumors.

Improves oral health

Apples are abundant in fiber and calcium which enable a strong teeth and gums. Apples with their fiber helps nourish the gums and helps to remove the bacteria that weaken the gums and even avoids bad breath.

Decrease the risk of diabetes

The type 2 diabetes can be avoided by the consumption of at least one apple a day. The apples which are low in sugar reduce the levels of sugar in the blood. The pectin fiber which is present in the apple also helps to reduce the levels of sugar in the blood stream and balances the blood sugar levels and further avoids Type 2 Diabetes.

Gives a good Cardio health

Apples improve hears health. A person who consumes at least one apple per a day is less likely to be hit by any heart disorders. The pectin fiber which is abundant in apples helps to avoid the compiling of unnecessary fats in the blood arteries and avoids the cholesterols. The unique compound called the phenolic which is abundant in skin of apples helps to avoid the fats in the arteries which may further cause many diseases. Manu clinical studies and researches have proved this to be fetching a good cardio health and even the apple juice has the same effects and it is truly said that, eat an apple a day and keep the doctor away.

Avoids the development of gallstones

Gallstones are the stones that are formed in the gallbladder by the accumulation of cholesterol in the bile components which will start as a liquid and later convert into stones. Apples which are high in pectin fiber help to wash away these cholesterols accumulated in the bladder and help the prevention of gallstones.

Avoids constipation

Food which is rich in fiber is advised for people who suffer from constipation. These work for both constipation and diarrhea. The pectin fiber which is abundant in apple helps to reduce the constipation which will absorb the excess water in the colon and helps to have an easy bowel movement.

Helps to look younger

Apples not only boosts the brain and improves the nervous system to help to keep you younger, but they also help to reduce the excess weight in the body by reducing the cholesterol and burning the excess calories. Consumption of apple and strong bones and teeth with the calcium present in it. Apple also helps to have a glowing skin by repairing the damaged skin tissues. Overall, apple works as a perfect anti aging food.

Common Causes Of Acid Reflux >>

Learning To Read Food Labels: What You Should Really Look For

food label reading

Everyone tells you to look at the nutrition labels while shopping for groceries. But, what should you be looking for? Many make the mistake of looking at one or two items before tossing a product in their cart. However, there is much more to a nutrition label than you might think. Before you journey out for your next grocery shopping trip, here are a few tips on what you should really be looking for on nutrition labels.

Calories and Fat

Calories and fat are actually something that many shoppers look at. The average person should eat 2000 calories per day to maintain their weight and many nutrition labels will tell you how much percentage of your daily calories a serving of the product contains. It will also tell you how much fat is in the product. When it comes to fat, there are other things to consider than the overall amount of fat. First you should notice whether or not the fat is good or bad. Good fats are mono- and polyunsaturated. Bad fats include saturated and trans-fats.

Top 9 Health Benefits of Apples >>

Nutrition

Sadly, many people stop at the calories and fat. However, there is much more to learn from a nutrition label. First of all, you need to make sure the product is actually nutritious. There are a number of low-calorie and fat-free foods that aren’t the least bit nutritious. A healthy food should contain a low amount of sodium, cholesterol, and sugar and a good amount of fiber, protein, and vitamins and minerals.

Ingredients

Last, but not least, you need to look at the ingredients. This is something that many people watching their weight never look at. Unfortunately, not looking at the ingredients label can lead to ingesting chemicals that are bad for your health. You want to opt for foods that are free of preservatives, man-made chemicals, dyes, artificial sweeteners, etc. In other words, you should be able to read the ingredients label and see the names of actual food. If the label read’s more like a chemist’s list, skip it and move on to something healthier.

Yes, calories and fat are important, but in order to eat healthy foods, you need to take the entire nutrition label into account. The truth is many low-calorie and low-fat foods are made with taste in mind, not nutrition. This means you need to follow the tips listed above so that you only bring home foods that are healthy for you and your family.

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5 Easy Tips to Get Rid of Migraines Fast

woman migraine bed

Headaches are unpleasant at the best of times but migraines are in a league of their own. This form of headache is renowned for being the worst kind and for good reason. They can last for hours or even days at a time and are so powerful as to make the sufferer feel extremely nauseous to the point where they are actually sick.

In some cases, but not all, the headaches can cause flashes and spots of light to dance in front of the eyes, even when they are closed. Sufferers of these monumental headaches are often extremely sensitive to light, sound and movement whilst in the throes of a migraine.If a person is prone to suffer from migraines, there are tips to make the episode pass quicker and which can help get rid of migraines fast so that it is not as debilitating.

Learning To Read Food Labels: What You Should Really Look For >>

#1 Keep a headache diary

If a person is able to make a note of their behavior at the time the migraine happens, they may be able to see a pattern emerging. Perhaps migraines tend to come on after eating certain foods or if a person is particularly stressed. By observing these circumstances it may be possible to avoid the triggers which are thought to cause the migraine in the first place.

#2 Seek solitude

Once a migraine hits, it is important not to try and battle through and go about one’s daily business. This will only serve to worsen and prolong an episode. The best thing to do is lay very still in a quiet, dark room. Often, the intensity of the migraine will be too much to be able to sleep through until it starts to wear off, but this point will arrive quicker if the sufferer is able to rest.

#3 Use a cold compress

There is normally one area of the head which hurts more than everywhere else. Hot spots such as the temples or the forehead are common areas. Taking a cool icepack and applying it to the area which is throbbing can alleviate the worst of the pain and if done quickly enough, may be enough to stave off the migraine all together.

#4 Meditation

Stress is a major cause of migraines. Avoiding stressful situations or learning to listen to one’s body and utilize stress management techniques is an excellent way not only to avoid migraines but also to keep blood pressure down and deal with stressful situations in a better way altogether. If it is already too late for this and the migraine has hit, practicing relaxation techniques (controlled breathing etc.) can help the sufferer remain calm and may help the migraine pass quickly.

#5 Keep a regular sleep pattern

Sleep deprivation is a well-known cause of migraines. However, too much sleep can be just as damaging. It is important to have a regular sleep routine and stick to it. Having a late night one night, compensating for it by sleeping heavily for the next few days and repeating the pattern can also bring about a migraine. The recommended amount of sleep for an adult is eight hours per night.

Top 9 Health Benefits of Apples >>

How To Lose Weight After Childbirth

lose baby weight

Women after childbirth usually have a major program to lose weight and have a body like the first. There are 4 healthy ways that can be done without pills, because slimming pills like Phen375 affect breast milk.

Researchers have found pregnancy to be one major cause weight gain women. This has been scientifically studied over the past two decades. But that does not mean a woman will not be fat if she is not pregnant, because many other factors that could affect it.

Results of a study published in the International Journal of Obesity in 2000 found that 6 percent of women have excess weight after giving birth to her first child. This study was followed by 1300 healthy women who gave birth between the years 1980-1990.

5 Easy Tips to Get Rid of Migraines Fast >>

“Many studies have shown that women who maintain their weight after pregnancy will make women become obese and have health risks like diabetes or heart,” said Prof. Raul Artal, MD, chairman of the Department of Obstetrics and Gynecology and Women’s Health at Saint Louis University Medical School , as quoted from Sheknows.

Dr. Artal says there is no magic formula to lose weight after having a baby. Weight gain during pregnancy occurs in stages, so its reduction must be gradual so that it can maintain the ideal weight for a long time.

There are 4 tips provided by Dr. Artal in terms of losing weight after childbirth, namely:

  1. Nurse

Many rumors circulated about the effect of breastfeeding on women’s bodies, such as breast become loose or cause stretch marks. But these rumors are not true, because breastfeeding is easy and healthy way to lose weight.

Dr. Artal said that breastfeeding is not only beneficial for newborns, but also for his mother. On average, women who are breastfeeding can burn over 600 calories per day.

  1. Move

Doing physical activity is not limited to exercise, such as the fitness center, tennis or basketball. But walking, biking or taking care of their babies everyday can help burn calories.

If women give exclusive breastfeeding and taking care of her own baby, then two things will greatly help him lose weight.

  1. Having a meal for one person thought

After her baby was born, then remove the express need to eat for two people because of this condition will only add weight.

Dr. Artal recommended for women who just gave birth to celebrate nutrient-dense foods such as vegetables, lean meats and complex carbohydrates that will make him feel full longer.

  1. Ask for professional help

If weight loss was also down despite already doing lengkah-step, Dr. Artal advised to consult with your obstetrician or a nutritionist.

This is important because breast-feeding mothers should still get good nutrition for babies who are breastfed are met nutrient.

Learning To Read Food Labels: What You Should Really Look For >>

What’s Cool About Organic Nail Polish

Organic Nail Polish

Nail polish as been around for a long time and is thoroughly enjoyed by women of all ages. However, the very items that we need to give our nails color also contains some harmful chemicals that can even be toxic. Breathing in too many fumes from traditional nail polish loaded with additives can result in a bout of dizziness, store throat, headache and breathing problems in serious cases. So what’s a nail polish lovin’ gal to do?

How To Lose Weight After Childbirth >>

Believe it or not, nail polish has been around since the 1920s. Even today not much has changed in the way this popular item is produced, which is not really a good thing. Studies done on nail polish has shown that one small bottle contains harsh chemicals such as dibutyl phthalate, formaldehyde and toluene – all of which have been linked to a variety of different cancers. As if that isn’t bad enough, these toxins are also bad for the environment. But that does not mean that you can’t put color on your nails ever again. Eco-friendly companies have come up with a new approach: organic nail polish.

Although it is relatively new to the market, the popularity and demand for organic products of all kinds by consumers has led to many companies putting together their own organic versions. The majority of these products can be found online. While some of them are a bit pricier than your traditional nail polishes, the quality and non-toxic ingredients are well worth the money.

So far there are many positive reviews for organic nail polish. One of the first things you’ll notice when using organic nail polish for the first time is the lack of strong odor that normally comes with this product. This alone has been enough for women to make the switch from traditional polish to organic.

Not only does organic nail polish come without the strong smell, it also boosts the same great range of vibrant colors as well as a finish that is both scratch resistant and waterproof. It is important to note that if your nails tend to be dry you will need to apply moisturizer beforehand in order to get the best results. The moisturizer will also make removing the color from your nails easier as well. The most common feedback associated with organic polish is that it tends to not last as long as regular polish.

The length of time the color will stay on your nails is determined not only by the way you apply the organic polish but by the way you treat your nails afterwards. Needless to say if you constantly bang your nails against harsh surfaces or constantly chip them, your nail color won’t stay on regardless of what kind of nail polish you use. The best way for your organic polish to stay put is by applying it at night. After four to six hours, the polish will harden and make it very durable for all kinds of environments.

5 Easy Tips to Get Rid of Migraines Fast >>

Muscle Relaxation Tips for Men

man after training

No one likes to feel tense, stressed or rigid. Learning how to relax is the key to providing your body and mind with the peace it needs to stay sane. However, it isn’t just about relaxing your mind from what ails you, practicing muscle relaxation is a great way for any man to get his body under control and promote better well being.

It doesn’t matter whether you’re a young adult, middle aged, or older. It doesn’t matter if you’re a hard working man, physically active in outdoor activities and sports, or are retired. Chances are you’re going to have some kind of stress in your life that will cause your whole body to ache at times. This is where muscle relaxation comes in. Don’t be fooled into thinking that this practice is only for athletes and avid gym-goers.

What’s Cool About Organic Nail Polish>>

The benefits that come with this important technique are numerous, the most essential include the ability to slow your breathing rate, reduce your body’s need for oxygen, slowing your heart rate, increasing blood flow to the body’s most important muscles, lowering your blood pressure, and reducing uncomfortable muscle tension. As you get more experienced in muscle relaxation, you’ll also start to notice that you’ll suffer fewer headaches, have better concentration, improved efficiency, and a lot more energy to get you through the day.

There are a number of ways you can achieve muscle relaxation. Stretching and breathing are the most common. Stretching is ideal for men that are physically active either in the gym or through playing sports but can be done by any men that wants to improve their flexibility. Each stretch should be held for 15-30 seconds.

The back stretch is done by kneeling on the floor and stretching your arms as far as you can without pain. Keep your back rounded in order to release tension in the muscles. The hamstring stretch is done by trying to touch your toes while sitting or standing. The tricep stretch is done by extending one arm over your head, bending the elbow and pushing that arm gently behind your head using your other hand. There are many other types of stretching that allow your muscles to loosen up and prevent injury.

Sometimes relaxing your muscles can be as easy as breathing. The great thing about using breathing techniques to promote muscle relaxation is that it can be done anytime or as needed. Find a nice, quiet place where you won’t be disturbed. Get into a comfortable position (sitting up tends to work best), close your eyes, and begin inhaling and exhaling slowly and deeply.

Do each for a count of 4 seconds. Continue this process and focus only on your breathing. This will slowly clear your mind of all your stresses and worries and you’ll start to feel your body relax and feel heavy. Eventually you’ll feel more energy and a great sense of relief. Feel free to do this breathing technique before bed, after a workout or whenever you feel a lot of stress.

Another great way to promote muscle relaxation is to take a trip to a sauna or steam room. This type of environment is ideal for increasing blood circulation and your body’s core temperature, and encourages more oxygen and nutrients to travel to the muscles that need it the most. Sauna and stream room sessions are best after a rigorous workout or when your body really needs some relaxation. But only stay between 10-15 minutes at a time and be sure to follow all the directions in the facility.

How To Lose Weight After Childbirth >>

Common Causes Of Acid Reflux

acid reflux

Heartburn is an almost certainly avoidable disorder. Acid reflux is the name given to what happens when your stomach isn’t able to contain its acid and some of it gets sent up into your esophagus and throat. Once in a while there is a medical reason for this.

Most of the time, however, this reflux of acid is caused by something that you have done or something that you have a habit of doing. We will discuss these causes and how to prevent them during the course of this article.

In most cases, the main cause of acid reflux is eating the wrong type of foods. When it is caused by the wrong foods it is called heartburn, which is generally temporary. If you are experiencing heartburn regularly, take a long and hard look at your diet choices.

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How spicy is the food you eat? Do you consume lots of chocolate? Is garlic used in most of your foods? Foods that contain tomato as an ingredient can also cause heartburn. Avoiding these common ingredients is not as difficult as it may sound. Dealing with regular heartburn is more painful than having to give up chocolate.

How is your weight? Talking about a person’s weight is usually a sensitive area. Considering one’s weight is never easy. Unfortunately, in terms of acid reflux causes, a person’s weight is usually a factor. Those with weight in the obese range or even overweight range, are more likely to suffer from acid reflux than those with weight in the normal range.

If you get your weight under control, you will help cure other health issues as well. The foods that may be contributing to your weight gain are the same as the ones causing your acid reflux. Both health concerns will benefit from you cutting out these foods.

Another common cause of acid reflux is smoking. Smoking can cause acid reflux in several ways. Your mucous membranes are damaged when you smoke. The reflexes in your throat muscles are also harmed when you smoke. More acid is produced by the stomach when you smoke. You also tend to produce less saliva. Saliva has the beneficial effect of neutralizing acid that enters your throat and mouth.

Of course, there’s a simple solution to this acid reflux cause. All you have to do is stop smoking. Naturally, for some people this is quite challenging. Just remember that you have even more important reasons to stop smoking than your acid reflux problem. This can cure or prevent many other health problems, some even more serious than acid reflux!

Most of the causes of acid reflux, you are able to control. You can control your acid reflux by changing some of your lifestyle changes, which your doctor can help you with. You could be feeling better with just a couple changes.

These ways will help you to get rid of your acid reflux disorder, still, if you really wish to get the very best results it’s essential to get a full system that offers proper diet plan and powerful techniques to get rid of heartburn or acid reflux naturally and safely.

Muscle Relaxation Tips for Men >>

The Truth About Beauty

beauty

The truth: Our society is obsessed with beauty and a lot of women are willing to do almost anything in pursuit of it. These truths make it difficult to be a woman sometimes, but this doesn`t mean that we women have to live our lives by this truth, or that is should dictate how we feel about ourselves. The absolute truth is that beauty does come in all shapes and sizes.

The Simple Truth

At some point in our lives, we women come to a crossroads. We either accept ourselves the way that we were created and strive to be our most healthy and beautiful version, or we spend our time and money pursuing the media`s ideal of beauty.

The fact is that since it`s impossible to remove ourselves from society`s influence, either choice is hard. I believe, however, that if we choose to be our most beautiful and healthful selves within our own standards, we ultimately find more peace here in time.

Muscle Relaxation Tips for Men >>

The Good News

The good news is that we women are consistently too hard on ourselves. How is that good news? That means that others always see us as more beautiful than we see ourselves – we simply don`t give ourselves enough credit. Moreover, we underestimate the amount of attention that our personality gets from others over our looks.

We all know someone that isn`t calendar or pin-up material, but their energy, their charm, their humor, and the qualities that make them inherently unique make them highly attractive to us, enjoyable to be around, and many times, lovely to look at. We all know someone like that, but we just have a hard time believing that any one sees us this way. And that`s just not logical is it?

At The End of the Day

It may seem hard to believe, but at the end of the day, what people remember about us is not the physical impression we make, but how we touch them personally. Many women find this difficult to keep in perspective, myself included. Here are some tips for helping yourself know how beautiful you are.

Accept the fact that it`s hard for all of us and that how you feel is normal, and then do something about it. Most of us women feel at least okay about ourselves until we open that

Victoria`s Secret catalog. If media images of women bother you and make you feel inadequate, that`s okay – now you know you`re human. Avoid them and focus your attention elsewhere.

Focus on your inner self – as cliché as that sounds, people who are so self-conscious create a self-fulfilling prophecy. People don`t like self-centered people. Take your focus off of how you look and focus it genuinely on the people around you – everyone will find you beautiful then.

Lastly, spend your time dwelling on the great qualities you have and how they have fostered the growth of the great friendships and relationships you have. Every time you tell yourself how much you hate your thunder-thighs, replace it with a thought about how your great laugh is so contagious. It may take some time, but it works!

Common Causes Of Acid Reflux >>