Thursday, July 24, 2008

Tomatoes Safe to Eat





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Q. Glen, Is it safe to eat tomatoes yet?


A. OK to Eat All Types of Tomatoes From All Sources, FDA Says


July 24, 2008 -- All tomatoes are safe to eat without worry about contracting salmonella, FDA officials announced today.

"We are lifting the tomato warning and we believe consumers can enjoy all types of fresh tomatoes that are on the domestic market in the United States," David Acheson, MD, the FDA's associate commissioner for foods, said today at a joint FDA-CDC news conference.

The FDA is continuing to investigate jalapeno and serrano peppers in connection with the salmonella outbreak, and has dispatched a team of investigators to a pepper packing facility in Mexico. The FDA's tomato investigation has found no signs of salmonella saintpaul, the rare outbreak strain seen in the salmonella outbreak.

The FDA and CDC continue to recommend that people at high risk of complications from salmonella infection -- that's infants, the elderly, and people with weak immune systems -- not eat raw jalapeno or serrano peppers. Other people are free to do the same, but the government's pepper warning is only for people at high risk.

The salmonella outbreak has sickened at least 1,220 people in 42 states, Washington, D.C., and Canada since it began in April. At least 224 people have been hospitalized with salmonella infection. The outbreak is ongoing but appears to be easing after hitting a plateau between late May and mid-June, according to the CDC.

The FDA isn't saying that tomatoes were never the problem. Tomatoes don't explain all of the cases, and neither do peppers, so Acheson says it's possible that the source of the outbreak may have shifted from one type of produce to another.

At the start of the outbreak, "the science led us to believe strong association with tomatoes," Acheson says. "We stand behind that science that set us on the tomato track to begin with" but the science "changes; it evolves, and we have to evolve with it."

"We agree that the information implicating tomatoes early in the outbreak was quite strong," Robert Tauxe, MD, MPH, deputy director of the CDC's division of food-borne, bacterial, and mycotic diseases, said at the news conference. "We have been interested and concerned form the beginning that a lot of foods are served together in items like sauces and salsas."


Bottom Line Be careful eat organic when possible.

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !



My mission is to provide you with "Trusted Advice for a Healthier Life."


Yours in good health

Any questions?

Ask Glen!

Friday, July 11, 2008

7 Tips for a safe, Healthy Cookout!







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Q Glen, With Mosquitoes, weight gain, E. coli, and With barbecue season in full swing, Is it’s possible to make my next outdoor feast safe and healthy without sacrificing flavor and fun?


A. If you heed the following tips, you’ll find that taking the proper precautions and having a good time needn’t be mutually exclusive. Read on as I reveal the seven secrets to a safe, healthy cookout.




1. Keep It Clean. Some of the quickest ways to transmit foodborne bacteria are by failing to wash your hands often, working in a contaminated prep area, or using utensils, platters, and cutting boards for a variety of purposes. After you handle raw meat or go to the bathroom, remember to wash your hands before continuing to cook. Keep your prep area clean by frequently wiping it down with warm water and a dash of bleach. Assign each utensil to a specific dish, and if you’re going to reuse a platter or cutting board, wash it off beforehand.



2. Skin ’em. By removing the skin from chicken, you’ll eliminate about two-thirds of its fat content. You can ensure the chicken will still be juicy and delicious by cutting a handful of small slits in the meat before marinating it for at least six to eight hours. And when grilling the meat, resist the urge to continually press down on it, which can dry it out.



3. Replace Chips With Crudité. Provide a plate of fresh, raw vegetables as an enticing alternative to fatty chips. Pair it with guacamole, hummus, or salsa, and you may even score some crudité converts, who will be saving themselves hundreds of additional calories by avoiding the chips and dip.



4. Give Your Fruits and Veggies a Bath. To remove any microorganisms or pesticides that might be clinging to fruits and vegetables, thoroughly wash them off before serving. Even if you plan to peel them, you should still give them a good scrub because a microbe lurking on the skin of just one vegetable can contaminate the peeler and affect other vegetables.



5. Mind the Temperature. A food thermometer can be a barbecuer’s best friend. By checking the internal temperature of meat before you plate it—the United States Department of Agriculture recommends a temperature of 145° F for steaks and fish, 160° F for pork and ground beef, and 165° F for chicken—you can ensure that your food is safe to eat (and free of E. coli bacteria).



6. Add Some Garlic. This member of the onion family is not only a delicious addition to marinades and a variety of dishes and condiments; it may also help in the fight against cancer. Additionally, research has shown that garlic contains antibacterial properties and can reduce cholesterol levels.





7. Set Out a Few Citronella Candles. Mosquitoes can breed in as little as one centimeter of water, so they can thrive just about anywhere, waiting to turn your cookout into a feast of their own. Mosquitoes can be carriers of diseases such as West Nile virus, so it’s especially important to keep them at bay. To do this, set out a few citronella candles in your general area.



Bottom Line! Be Safe, Clean And Cook your Food Properly!


Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

Bottom Line!


My mission is to provide you with "Trusted Advice for a Healthier Life."


Yours in good health




Any questions?


Ask Glen!

Tuesday, July 8, 2008

Sugar











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Q. Glen, What Kinds os Sugar should use ? and When Should I use it?



A. Unless you've got a Ph.D. in biochemistry, you're probably exhausted from the endless debate surrounding sugar. And if your info has come largely from television, you're hopelessly confused. Treading that fine white line demands some balance. If you eat too little, you don't have the energy to work out; too much, and you get fat. It's really a simple matter of figuring out what kinds of sugar to eat and when, in order to lose weight, build muscle and protect your health.
The Science of Sweet
Okay, kids, sit down and listen closely. All sugars are carbohydrates, known as "simple" carbs, since they're composed of just one sugar molecule. The label on a can of Pepsi reads 41 grams of carbs and 41 grams of sugar. This means that every single carbohydrate comes from sugar. The label on a package of plain oatmeal will read 18 grams of carbs and only one gram of sugar. Almost all of the carbs in oatmeal are made up of long chains of sugar molecules called "complex" carbs. Oatmeal, along with sweet potatoes, wheat breads, rice and corn, is a complex carb, also known as a starch.
In this age of convenience foods, the terms complex and simple are a bit outdated. For the purpose of losing fat and building muscle, it's smarter to look at carbs as either "unrefined" or "processed." The former refers to whole foods that contain sugar, such as fruits, vegetables, juices, grains and legumes, and that still hold their natural water, fiber, phytochemicals, vitamins and minerals. Processed foods include white bread, soda, candy, crackers, cookies and just about any commercial product labeled "fat-free." These have been stripped of their wholesome attributes and are dense with nothing but empty calories. For instance, one gram of a cracker will contain four calories, but one gram of an orange contains about 0.2 calories, because the bulk of its weight is water and fiber.
The Glycemic Index
The glycemic index rates how quickly certain foods turn into glucose (a form of sugar) in the bloodstream, and is a valuable tool when trying to control sugar intake and limit its effect on you. While high-glycemic-index foods can cause a rapid jump in blood sugar, followed by a massive crash, low-glycemic-index foods increase blood sugar slowly, providing constant and stable energy levels over a considerable period of time. Several factors contribute to a low rating, such as the presence of protein, fiber and fat. Pure processed sugars garner the highest scores, with the most highly processed foods topping the list. For instance, out of a possible 100, instant rice earns a 90 while fibrous, vitamin-rich brown rice gets a 55.
Recent studies by the Harvard School of Public Health show that diets loaded with high-GI foods lead to an increased risk of type 2 diabetes, coronary heart disease and obesity. In fact, the World Health Organization is spearheading a movement to include GI ratings on food labels, and several products in Australia already bear the grade. For an extensive rundown of the glycemic index, go to www.mensfitness.com/glycemic.



The Dreaded Insulin Dump
Although sugar is lower in total calories per gram than fat, it contributes mightily to a fatty frame. "In our society, sugar is consumed in excessive amounts through unhealthy foods, and it increases total calories, leading to weight gain," says Eric Sternlicht, Ph.D., professor of kinesiology at Occidental College in Los Angeles and president of Simply Fit Inc. This effect is largely due to a hormone called insulin.
The more highly processed sugar you eat, the greater the release of insulin from the pancreas. That's because the main role of insulin is to return blood-sugar levels to normal. However, when blood-sugar levels jump violently -- which is what happens when you eat high-GI foods -- your body pumps a massive amount of insulin into the bloodstream. This causes an overshoot, making blood-sugar levels bottom out, which triggers appetite, leading to a vicious cycle of overeating. In fact, sugar is often compared to a drug rather than a nutrient in the way it can leave you craving more instead of leaving you satisfied.
Overeating isn't the only danger. Some doctors, including Walter Willet, M.D., chairman of the department of nutrition at the Harvard School of Public Health, believe that years of eating processed food and experiencing the constant blasts of insulin can actually exhaust your pancreas' ability to produce insulin, putting you at risk for diabetes. Another condition, known as insulin resistance, can also develop, in which your body is so accustomed to insulin surges, the hormone loses its power to reduce levels of blood sugar. Recent research published in the British Medical Journal shows that men with elevated blood-sugar levels have a higher mortality rate from cardiovascular disease.
The Upside of Sugar
We've been over the evils of sugar, but it does have its benefits, especially if you're active. "Sugar has a bad connotation attached to it," says Sternlicht. "But in moderation, unrefined sugars are an important and vital part of your diet." Sugar that is needed for activity-such as weight training or a cardio workout-can be used as fuel, and the rest will be stored in the liver and muscles as glycogen for later use. Unfortunately, our storage space is limited, and anything left over turns to fat.
This balancing act is a result of science which shows that sugar boosts performance. According to John Ivy, Ph.D., professor in the department of kinesiology and health education at the University of Texas, Austin, "[Any kind of] carbs taken during exercise improves endurance performance, especially if an athlete is competing for a prolonged period of time during which stores would be depleted. In fact, there is even some indication that carbs also improve short-term performance of intense exercise as brief as 20 minutes."



The Upside of Sugar continued...
Taken after a workout, sugar-combined with protein-expedites recovery while helping you pack on new muscle. We've already established that sugar boosts insulin levels, which are typically low after a workout. In turn, insulin propels amino acids-the building blocks of muscle that you get from protein-directly into your tired and hungry musculature. In this way, sugar acts as a transport system, efficiently feeding your muscles when they need it most. (This also works with creatine, which is why many commercial creatine products are mixed with a Kool-Aid type of powder and why experts recommend you mix plain creatine in a non-acidic fruit juice.)
Each person reacts individually to sugar, but regardless of one's metabolism, paying strict heed to the following rules will keep your training efforts on track.
Limit Refined Sugars
Lack in nutrients and fiber, refined sugars are calorically dense, meaning they have lots of calories with little bulk. As a result, they don't put a dent in your appetite, so you can quickly eat too many. Sternlicht says no more than 15 percent to 20 percent of total carbohydrates should come from refined sugars. That's about 250 calories' worth in a 2,500-calories-a-day diet.
Choose Unrefined Sugars
Unrefined sugars are found in fruits, some vegetables and other whole foods and should make up the bulk of the carbs you eat every day. Fruits and vegetables still have fiber, water and vitamins, so it's nearly impossible to eat too many of them. For example, the average man would have to eat about 50 oranges or 24 pounds of cabbage per day just to maintain his weight.
Use Sugar for Peak Performance
Despite its drawbacks, sugar is essential for tough workouts. "Not only do you need a source of sugar or other carbohydrate to restock glycogen stores necessary for enhanced athletic performance," says Sternlicht, "but carbohydrates are also needed to burn fat. With an inadequate amount of glucose in your system, you will be left feeling lethargic during workouts and unable to train effectively." High-glycemic foods such as Gatorade (78) or pretzels (83) are good choices for long hikes or runs.
Don't Overdo It
Just because you work out doesn't mean you can eat a bowl of Pepsi-over-Cap'n Crunch for breakfast every morning. Your body still has a limited storage capacity for glucose, and excess sugars will be stored as body fat. That means you should eat unrefined sugar sources such as fruits, vegetables and grains to trim down, while avoiding candy, soda and other processed foods.
Time It Right
A study in the American Journal of Physiology has shown that taking in sugar immediately before you exercise inhibits the fat-burning effects of cardio. If you run in the morning, do so before eating breakfast. If you work out in the afternoon, focus on foods that have a low glycemic index, and eat them at least two hours before hitting the pavement.



Take In Sugar After Training
In contrast, consuming sugar after a workout is vital for restocking muscle-glycogen stores. In fact, in the hour immediately after a workout, almost none of the sugar you eat will be used to form fat. This is where high-glycemic-index foods come into play. Since insulin is anabolic-it quickly shunts nutrients into your muscles, stopping muscle breakdown while hastening repair-a quick insulin spike right after a workout is desirable.
Eat Your Dinner Before Dessert
A food's glycemic index is affected by what you already have in your stomach or what you eat along with it. Avoid eating high-GI foods all by themselves. If you get a box of Godiva chocolates as a gift, be sure to dip into it lightly and only after a healthy meal.
Go Easy on the Sweet Substitutes
The dangers of artificial sweeteners like aspartame (NutraSweet) and sucralose (Splenda) have been splattered all over the media. To date, however, aspartame has proven safe. Scientists at the Clinical Pharmacology Group at the University of Southampton, United Kingdom, concluded in the journal Physiology and Behavior that intense sweeteners like aspartame don't increase your tendency to snack, don't affect blood sugar or insulin levels, and may even help some people lose weight by lowering sugar intake. However, many high-profile and respected members of the medical community, including alternative-health guru Andrew Weil, M.D., are passionately opposed to aspartame and urge their patients to forgo it. In the end, as with anything, the best path is moderation.
Nature's Sugar
The following is a list of some common natural sugars that can be a little friendlier to your physique than refined ones. Although unrefined, many of these sugars still pack a caloric wallop and can be detrimental if consumed in excessive amounts. Some are worse than others.
Blackstrap Molasses: The liquid left behind after sucrose is removed from beet juice or sugar cane. Provides calcium and iron.Date Sugar: Made of ground-up dates. Rich with minerals and fiber.Fruit Juice: Absorbed into the bloodstream relatively slowly, creating only a moderate rise in insulin levels.Honey: Will boost your energy, but contains more calories and rots teeth faster than sucrose (table sugar). Use in moderation.Maple Syrup: A sweetener that comes from maple-tree sap. Abundant in minerals, potassium and calcium.Sucanat: A product of squeezing juice from sugar cane. Similar to white sugar, but contains vitamins and minerals that table sugar doesn't.
Man-Made Sweeteners
Many of the following refined sugars can be found in some of your favorite foods. Keep your distance.
Corn Syrup: Found in dozens of foods-salad dressings, lunch meats, ice cream and canned fruits. Enhances viscosity, texture and color.Dextrose: Comes from the hydrolysis of cornstarch and serves as a yeast food in breads, buns and rolls.Brown Sugar: A refined sweetener derived from sugar cane. Contains molasses syrup and is found in many baked goods.Granulated Sugar: Comes in many different forms. Can be found in anything from your sugar bowl at home to baked goods like doughnuts and cookies.High-Fructose Corn Syrup: Produced from adding enzymes to cornstarch. Found in soft drinks, ice cream and frozen desserts. Invert Sugar: An equal mixture of glucose and sucrose commonly found in carbonated beverages



Aspartame: A Bad Rap?
Since being approved by the Food and Drug Administration in 1981, aspartame has been repeatedly panned in the media, for different reasons. There's no agreement on which component of aspartame is toxic: First, it was aspartic acid, then methanol, then phenylalanine, and now it's the diketopiperazine (DKP). Yet phenylalanine and aspartic acid are both amino acids found naturally in dietary proteins, and most dietary methanol comes from the digestion of fresh fruits and vegetables, not from aspartame. As for DKP, a whopping hit of 12 1/2 grams of aspartame given to six volunteers bore no adverse effects, says a study published in Food Chemistry and Toxicology. As a result, aspartame is still considered safe by the FDA, the American Dietetic Association, and scientists who have tested it in humans at universities around the world. Even so, public fears persist, most likely because of reports that a large number of the population is unwittingly allergic to aspartame. However, according to the journal Modern Nutrition in Health and Disease, only a small segment of the population-one out of every 16,591-actually has this condition (called phenylketonuria, or PKU), in which one cannot properly metabolize phenylalanine, one of the amino acids in aspartame.



Reference: WebMD





Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health





Any questions?


Ask Glen!

Friday, July 4, 2008

Start Walking








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Q. Glen, I need to start exercising! Should I start walking?



A. It's a beautiful sunny day. You wish you were in better shape. And you still can't think of a good reason to start a walking program, Here is six good reasons to walk for your health.

1. It's an easy way to a healthier you. Brisk walking lowers the risk of heart disease and type 2 diabetes in women, according to research published in the Journal of the American Medical Association. So in addition to strengthening your calves, hamstrings, arms (your entire body, really) walking can help prevent disease and illness. The bottom line: It does a body good.

2. You'll stick to it. Experts call it adherence. Others call it dedication. According to the American College of Sports Medicine, people tend to stick to a walking program better on a long-term basis than to other exercise activities. After all, you can do it anywhere -- with no equipment required.

3. It's a no pain, all gain proposition. Your body will thank you for choosing such a stress-free exercise method with low risk of injury. The impact of running on your joints is about three times your body weight, while walking is only about 1.3 times your body weight. "Lower impact means there's less risk that you'll have sore muscles, aching joints and repetitive stress injuries," explains Dr. Bach.

4. Both social butterflies and soul searchers enjoy it. There's no better way to catch up on gossip, brainstorm business plans or mull over an idea with a friend. Instead of meeting for a sit-down lunch, take a stroll. Or if you're in desperate need of some alone time, walking is also a great way to relax, reflect and re-energize after a long day or before the start of a busy one.

5. It's an excuse-proof workout. Walking is cheap and easy. No gym membership or expensive equipment required. Bad weather? Head to a mall -- some cities are extending hours so walkers can stride (and window shop) before stores open.

6. You can walk your way to the Fountain of Youth. A new study from the American Academy of Neurology reports that walking can keep your mind sharp as you age. Researchers tested the cognitive abilities of 5,925 women ages 65 and older, and then tested them again six to eight years later. Their finding: women who walked an average of 18 miles a week had the least cognitive decline. Women who said they walked the least -- just half a mile a week -- showed the greatest decline.



Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health


Any questions?

Ask Glen!

Wednesday, July 2, 2008

2 Diabetes Studies Give Mixed Message










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Q. Glen, Does Intense Blood Sugar Control Cuts Eye and Kidney Complications? How About Heart Complications?



A. Intense control of blood glucose levels in type 2 diabetes helps reduce the risk of kidney and eye complications, but not cardiovascular risks such as heart attacks and strokes, researchers said at a news briefing during the annual meeting of the American Diabetes Association in San Francisco.

In one of the two studies highlighted at the briefing, patients who reduced their hemoglobin A1c levels even lower than what is routinely recommended actually had a higher rate of death from cardiovascular problems. But the researchers point out that these were sicker patients than many with type 2 diabetes.

Hemoglobin A1c is a measure representing average blood glucose control for the previous three months. The American Diabetes Association recommends A1c levels of less than 7%. People without diabetes have an A1c of about 5%.

The bottom line for patients hoping to avoid all the diabetes-related complications? Lowering blood glucose levels does help reduce kidney and eye complications from diabetes, but paying attention to blood pressure and cholesterol levels is crucial to reduce the heart attack and stroke-related risks that accompany a diagnosis of type 2 diabetes, researchers from both studies say.

"You can safely reduce glucose A1c to about 6.5% by using the sort of gradual, gentle approach that we used," says Stephen MacMahon, PhD, an investigator of one study, called ADVANCE (Action in Diabetes and Vascular Disease). "It won't improve cardiovascular risks, but it will improve kidney risks."

"If you want to manage cardiovascular risks, focusing on blood pressure and lipids is likely where the money is," says John B. Buse, MD, PhD, president of medicine and science for the American Diabetes Association, who also participated in the briefing.

The studies, along with two editorials and a perspective, are published online in the New EnglandJournal of Medicine.

Both studies looked at the value of lowering blood glucose levels in those with type 2 diabetes more intensely that what is routinely recommended.

Study Details: ADVANCE

In the ADVANCE study, researcher Anushka Patel, MBBS, and colleagues followed more than 11,000 participants, assigning them to a standard group or to an intense control group with a goal of getting their A1c to 6.5%.

The average age of participants was 66, and about a third had already had a stroke or heart attack; the rest were at high risk for cardiovascular problems because of high cholesterol or other risk factors.

After five years, the intense group average A1c was 6.5% and the standard group, 7.3%, Patel says.

"The major effect shown in this is a 21% reduction in risk for kidney disease," Patel tells WebMD. "That was major."

While there was no significant reduction in heart attack, stroke, or death from cardiovascular disease with the intense group, they found "no evidence of increased risk of death [from cardiovascular disease] in the intensely controlled," Patel says.

"This is important because in the ACCORD study, they said those controlled at 6.5% had a significant increased risk of cardiovascular death and they don't know why," Patel says. That arm of the ACCORD study ended in February when the increased risk of death became apparent.

Good Article I am Glad you asked that Question! Glen


All Reference from WebMD!!

John B. Buse, MD, PhD

Stephen MacMahon, PhD

Anushka Patel, MBBS


Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health


Any questions?

Ask Glen!

Tuesday, July 1, 2008

IBS







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Q. Glen, Can Probiotics Relieve IBS?


A. Our society has developed into an antibiotic culture so intent on destroying bacteria — we often expect a prescription to cure even a minor infection — but unfortunately, we've eradicated much of the beneficial bacteria in our bodies along with the harmful strains. The normal human gastrointestinal tract contains hundreds of different species of beneficial bacteria (intestinal flora). In order to provide a healthy environment within the gastrointestinal tract your body requires proper amounts of these "friendly" bacteria. So how can you help your body maintain the proper amount of the much needed "friendly" bacteria? The answer is probiotics.

Probiotics are living, direct-fed microbials that promote the growth of beneficial bacteria in the intestines. They come in two types: food (check out your grocery store's dairy case and refrigerated section for probiotic-rich yogurt, kefir or raw sauerkraut) and dietary supplements. Probiotics work by colonizing the intestinal tract and crowding out disease-causing bacteria, viruses, and yeasts. Strong evidence shows that probiotics help lactose intolerance and diarrhea, decrease the risk of colon cancer, ease the symptoms associated with irritable bowel syndrome, lower blood pressure and blood cholesterol levels, and boost the immune system. Talk to your doctor before trying probiotics.




Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health


Any questions?

Ask Glen!

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About Me

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Lawrenceville, Georgia, United States
Is the Founder of Fitness Builders 4 Life,the WorkOut GEM,G350,G180, G90, Eat 4 Life, Clean, Lean & Mean & Ask Glen. The mission of the Fitness Builders is to provide the community with health education and to empower people to change unhealthy lifestyles thereby increasing life expectancy. By educating the community on healthier lifestyle practices it is the intent of Fitness Builders to reduce the ravages of obesity, heart disease, cancer and other lifestyle or self inflicted diseases. Glen is also a AMA Certified Nutrition Specialist and a ACE, ACSM, NASM Certified Personal Trainer has 30+ years in Sports, Exercise Science and Nutritional Food Management, Learning and Mentoring Men and Women on a more Mental & Physical Healthy Life Style consisting of a low fat, low salt, Low carbohydrate, high protein, organic nutrition which also includes moderate exercise and mental awareness. Stay Informed, Live long and be Mentally and Physically Healthy! Any questions? Ask Glen!

Any Questions? Ask Glen!

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