Blog Archives
It’s hard work…period.
I’ll never tell you it is easy to stick to a healthy lifestyle. I’ll never tell you it is easy to lose weight or hit a new lifting PR.
Because guess what? IT ISN’T!
It’s all hard work.
It’s hard committing the time and energy to eating well and working out intensely. It’s hard to stay committed to a process that can sometimes be slow and frustrating full of ups and downs.
But who wants to work hard!?! I know if I didn’t have to I wouldn’t!
I would love if there was a diet pill or supplement out there that would make me healthy, fit and strong instantly! I would love to eat pizza and ice cream every single day!
But there isn’t an easy way out.
It’s hard work period that will get you where you want to be.
And it’s a constant struggle. There are days, weeks or even months when it is easier to commit and stay committed. But then there are those days, weeks or even months when you feel like you just don’t have one bit of self-control.
I know how hard it can be. It isn’t always easy for me either! I have those days, weeks and even months where I just don’t want to care about my health, how I look or how my training is going.
There are just those times where I would rather binge on ice cream and sit on my couch and do nothing. There are those days when I get stressed and just don’t care. There are those days when I would rather celebrate and indulge than pick out a healthy option or go to the gym.
Heck there are those days where I eat everything and anything in sight. I’m even famous (among my friends) for the day where I gained 12lbs after a binge!
I understand how difficult it can be! But I also know how worth it all the hard work truly is!
I wish I had a solution for the ups and downs, but I don’t. There will always be ups and downs.
BUT if you set clear goals and map out a plan, you are going to have way more ups than downs AND you are going to see all of your hard work TRULY pay off as quickly as it possibly can!
I know I’ve harped on “planning” recently, but it is just so essential! And a big part of planning is goal setting.
Just think…what will make you work harder, a vague desire to be “healthy” or a goal of losing 25lbs by August with an average of 2lbs lost per week?
I would think the second goal would be more motivating because it is specific, broken down into long and short-term goals, and has an end date.
As cheesy as it sounds, there is something to setting S.M.A.R.T. goals – Specific, measurable, attainable, realistic and timely.
- Specific – A specific goal answers these six question: Who is involved? What do I want to accomplish. Where do I want to accomplish it (identify a location)? In what time frame will I complete it (establish a time frame)? What are some requirements and constraints? Why do I want to accomplish this goal (specific reasons, purposes and benefits)? Setting specific goals helps you outline exactly what it will take to reach your goals in the desired time frame.
- Measurable – Establish criteria to measure your progress and set target dates. Measuring your progress helps you stay on track. For one, seeing results will help encourage you to continue. And two, short-term goals with measurable results help keep you motivated to succeed every single day.
- Attainable – Almost any goal is attainable if you develop the attitudes, abilities, skills and financial capacity to reach them. You just need to plan out your steps wisely and establish a time frame that allows you to carry out your plan.
- Realistic – If you are WILLING and ABLE to accomplish a goal, it is realistic. Also, a goal can be both high and realistic. Actually, high goals may be even easier to reach than low goals since low goals supply less motivation.
- Timely – You must set out a timeframe in which you will accomplish your goals. An “end date” creates a sense of urgency and motivation. Also, you need to let yourself know that there will be a time when you can have your favorite food again or skip a workout just because you are tired. You need to know that at some point you will get some sort of “break” from your plan.
By setting goals that follow this criteria, not only are you more likely to accomplish them, but you will also build your self-image. You see yourself as worthy of these goals, and develop the traits and personality that allow you to possess them.
Setting S.M.A.R.T. goals will help you realize that your plan is doable!
So yea…It’s all hard work.
BUT by setting great goals and creating a plan to achieve them, you will find that not only does the hard work seem less daunting, but that you also achieve greater success.
More Seepage
http://cnettv.cnet.com/av/video/cbsnews/atlantis2/cbsnews_player_embed.swf
The video above was a very interesting segment on 60 minutes last night called “Is Sugar Toxic?”
In it Dr. Robert Lustig states that he believes sugar is toxic.
I agree!
The question now is….Is this the end of the low-fat diet?
I don’t think so. Even though in it a doctor states that low-fat items are bad because they just sub out fat for sugar, I still think people are too afraid of fat.
One story like this on one network doesn’t have the influence that a red meat scare played over numerous networks does.
However, I have enjoyed showing people this story…especially people who show me every new study that comes out against red meat or saturated fat or low carb!
Anyway, check out the video AND enjoy the biceps below! Then go do the workout of the week!
The awesome Linnea bicep!
An awesome bicep shot from Shannon!
And finally a Man Bicep from newbie powerlifter Ilana! LOVE IT!
AND one of my clients, which she took while on vaca!!!!
Thank you Rebeca!
Now go workout!
Weekly Workout #7
Strength:
Bench 5×5
Auxiliary lift circuit: 3 sets completed as quickly as possible with little to no rest
30 reps OH Press
30 reps Box Jumps
30 reps Push Ups
30 reps Knees to Elbows
10 Phrases I wish I’d NEVER Hear Again
Sometimes this is how I feel when I rant.
These are 10 phrases I hear all the time that I wish would never be uttered again in my presence. They aren’t in any order…I hate them all equally
- I use the adductor and abductor machine. I need to work on my inner thighs. That is the stupidest machine out there. Why waste your time on that machine working one muscle group when you can do slider side lunges or sumo squats and work numerous muscle groups at once while still targeting your add/abductors? Seriously, if you don’t want to waste your time in the gym and you actually want to burn some calories, you should do a compound movement. Plus why can’t people understand you CAN’T SPOT REDUCE!
- I had a bagel this morning, but it was whole wheat! When people tell me this, I have to resist the urge to slap them. (I promise I’m not a violent person!). I’m always surprised when clients say this to me since they know my stance on nutrition. I THINK WHOLE GRAINS ARE JUST AS BAD! Did you know that shredded wheat is higher on the glycemic index than table sugar? So don’t walk up to me and tell me your breakfast wasn’t bad because you only had a bagel…
- I didn’t have time to workout. HA! If you want to workout, you find the time…30 minutes is more than enough to get in a great workout!
- This weight is too heavy. If your form isn’t breaking down and you can do the exercise, the weight isn’t too much. Muscle burn is a good thing people! I always remind my clients, “Your mind will give up before your body has to!” We have to train our mind to push beyond that initial fatigue because, trust me, your body is stronger than you think!
- I can’t do this. CAN’T…Maybe the worst word on the planet. Ok maybe I hate this one the most. I love when people are doing the exercise and STOP to tell me they can’t do it. I’ve honestly wanted to shout at people, “You were just doing it easily! What do you mean you CAN’T do it!?!”
- I’ve tried everything and nothing works. Really? You’ve tried everything? Sounds to me like you were too lazy to fully commit to anything enough to actually find out if it works!
- Training is too expensive. Probably only trainers will sympathize with me here. Yes training can add up but it is for your HEALTH. You spend money on movies, dinners out and new clothes. You even spend money on medicine. Why wouldn’t you spend money on something that keeps you healthy so you can do all the things you enjoy!?!
- I don’t want to get too bulky. Yes, I hear this more often than I would like to. I’ve even been told by a woman that my workouts were in fact making her too bulky. Of course she wasn’t yet strong enough to lift over 5lbs, but the push ups were doing it to her…I almost rolled up my sleeve and flexed my bicep and asked, “So this is too bulky for you then?”
- I’m hungry all the time and only ate like 1,000 calories so I should be losing weight. I’m not hungry…like ever. Ok maybe at the end of a fast or after a really hard workout. But I never feel like I’m starving myself. If you feel hungry all the time and are barely eating any calories, do you really think that diet is natural? Is that really something you can maintain? No? Maybe you should try a diet full of whole, natural foods and lots of protein and fat. Then you don’t have to count calories because you are only eating healthy foods that make you feel full!
- My body composition hasn’t changed and I only cheated a little. Really? If you aren’t seeing any progress, it is your own fault. You are to blame. “I only cheated a little” isn’t an excuse. If you don’t follow the diet, than you can’t blame the diet for not working. Anytime you “cheat” on a diet program, YOU are changing the way the diet works. My clients who follow my diet, lose the weight that they want/need to. Most even lose about 10-15lbs in the first month. This is no ultimate loser weight loss, but it is a healthy amount to lose in that time period – it SUSTAINABLE. So don’t try to blame the diet by saying you only cheated a little!
Anyway, that is my tired rant for the day. Any phrases that you hear all too often about diet and exercise that you would like to add to this list?
Some Friday Ramblings
So it is almost the end of March, which means you only have 1 more week to get a FREE, CUSTOMIZED 2 month Man Bicep diet plan! In April, I will be launching a new second Man Bicep site for online training. YAY!
Have I mentioned yet how much I love warm weather?!?
This week it’s been warm enough for Ryan and I to BBQ (great recipes to come!). It has also been warm enough to tempt me to eat ice cream, which I’ve only avoided by indulging in one of my favorite healthy treats….Want the recipe? Check back tomorrow!
This past week I started my new workout program, which I’m EXTREMELY sore from. Try this week’s weekly workout and see how you feel afterwards!
And some motivation to get you going…
A 10-year-old girl sets powerlifting world record for all age groups!
AND an awesome bicep from Jill!
Jill's Man Bicep!
Weekly Workout #6
Strength:
Front squat 3×10
Auxiliary lift circuit: 3 sets
50 KB swings
50 Burpees
50 Double unders
50 Sit ups
Let’s Make a Bet – 20 minutes vs. 1 hour
What do you want to bet that a 20 minute workout can be better than an hour workout?
I’d bet just about anything.
Circuit training - killing two birds with one stone....Candy also made a good point - this is what we look like when we are working out.
It kills me to see people in the gym who think they need to slave away for hours to get results. It kills me to hear people say that they don’t have enough time to workout.
It kills me that people WASTE THEIR TIME doing long, drawn out workouts when they could get better results in 20 minutes.
And I’m not saying you should never workout for an hour…I’m just saying that you don’t need to!
Why spend 30 minutes on the treadmill and then 30 minutes doing some slow isolated muscle group weight workout when you could accomplish the same thing (and more!) in only 20 minutes?
Don’t waste your time! Try circuit training! It will help you get great results in less time.
When I say circuit training, most people think of quick circuits and light weight…barbie weights actually. But that isn’t what a true circuit is.
A true circuit is one in which you use challenging weights while taking minimal breaks between exercises. A great circuit also alternates the body parts worked so that you can keep moving from exercise to exercise without having to take any rest.
And the other benefits of circuit training besides saving you time:
- You improve your cardiorespiratory system WHILE you build muscle. With traditional weight training workouts, you take super long rests between sets, which allows your heart rate to recover. But with circuit training and less rest, your heart rate remains elevated throughout the entire workout, helping you reap cardiovascular benefits without going on the treadmill for 30 minutes after your weight training circuit.
- You burn more calories AND fat in less time! Now who wouldn’t want to do that!?! More work is performed in less time equaling a greater calorie expenditure. A 185-lb. exerciser performing a 30-minute weight training routine expends 133 calories. To compare to circuit training, the same 185-lb. person performing a 30-minute circuit training session burns 355 calories. These statistics show that circuit training burns more than double the amount of calories than a standard weight training workout.
- You also burn more calories for longer! Circuit training triggers a response in your body that accelerates metabolism for up to 48 hours. You burn more calories after your workout because of excess post-exercise oxygen consumption, which is affected by exercise intensity. Since circuit training is more intense compared than the typical weight lifting workout, circuit training will help you burn more fat after you workout!
- You build muscle! Most people think that circuit training equals light weights which equal no strength gains. But the lack of rest actually increases the amount of testosterone released, which helps build muscle. Also, because circuit training workouts are shorter you avoid cortisol releasing, which it does typically during lengthy cardio sessions. Cortisol can actually start to breakdown muscle tissues!
Hopefully, now you are thinking to yourself…Why don’t I do any circuit training? If you are looking for a great circuit, try one of the workouts of the week!
Sparking Enthusiasm
The other day a client asked me about my workout routine and I got super excited to explain the new phase of my program.
My enthusiasm made her say, “You’re kind of a fitness nerd…aren’t you?”
Uhm…
Yea…I am!
You know those really annoying people who could talk about something every second of every day?
That’s me!
And I like to think that my enthusiasm is infectious. Actually, I know it is because enthusiasm in general is infectious.
Today, I was working with a new client who wanted to start lifting heavy. (YAY!) My excitement to work with her and her excitement to lift just made the entire meeting fly by.
But the most important part is that my love of lifting was passed on to her. She enjoyed the session so much that I know, that not only will she continue to lift heavy, but that she will also tell her friends that they should too!
Enthusiasm for women lifting heavy is infectious. I’m just doing everything I can to spread the love.
On that note, if you like the Man Bicep Facebook page AND like the comment/video that says “For every like, I’ll do a push up” Candy or I will actually do a push up! Check out the 7 push ups we’ve done already!
Children PLAY, Adults WORKOUT
So one of my clients today mentioned that at her daughter’s preschool they were teaching the kids yoga (which I think is actually a really great idea!).
Downward dog is apparently her daughter’s favorite. She practices the moves all around the house and loves teaching her mom, my client, the moves they learn at school.
Her daughter seems to love the yoga and definitely doesn’t consider it to be working out.
For her, yoga is another form of play.
When does the majority of society stop considering working out to be playing?
Is that age getting earlier and earlier as TV, video games and more sedentary extra curricular activities are becoming more popular for our children to do? Or maybe is it all of the organized sports for kids of all ages?
Or maybe it’s us adults that are the problem. We enable or inadvertently discourage play. I’m not being mean or even really judging. I’m just being honest.
I mean who isn’t going to get their kid video games if ever other kid on the block has them? Who isn’t going to want to sit down and watch TV or a movie with their kid after a long day at work?
I’m guilty of not encouraging play sometimes when I babysit. If I’ve had a long day, I love putting on a cute Disney movie and vegging out next to the kids. I don’t have to move or do any work! YES!
And the organized sports? Why are we starting kids with ORGANIZED sports so young? Why not let them experiment with different activities and have fun?
I guess I’m just wondering how much the pressure of organize sports changes what should be “play” into something they “have to do” like working out…
So is it all our fault? Are we adults to blame?
Maybe if we start playing more, our children will!
Go play on the playground with your kids. Go paddle boarding. Go run and climb and swing in the trees with your children.
Make working out play again!
Just like Ivy Morphine of the Boston Derby Dames does!
Ivy Morphine of the Boston Derby Dames showing off her Man Bicep!
Self-control – Keeping the tank full
Your self-control is like a tank of gas.
You start with a full tank, but each and every time you use your self-control, the tank goes down.
And you know when you hit empty – it’s the day when no matter how hard you try, you just can’t stop yourself from stuffing your face with everything in the cabinet.
So how do you keep yourself from getting so low on self-control that you lose all control?
You give yourself days to recharge where you don’t have to use your self-control!
We take days off from working out to rest our bodies. We take days off from work to recharge for the next week.
So why wouldn’t you need to take a day off from eating a perfectly clean diet?
80/20 remember!?!
This recharge each week isn’t an all out cheat, which can be good to do every once in a while if you enjoy non-healthy foods like I do.
But instead this recharge day, unlike the other 6 days of the week when you try to not eat past being satiated, you can eat till you are absolutely and completely stuffed full of all the Primal foods you enjoy!
For me this day is Saturday, each and every week. Yep even during my very strict two months, I had a day to recharge.
Each and every Saturday, I would indulge in all of the Primal foods I loved until I was so stuffed full I didn’t want to eat anything else. Depending on the week, I could have anything from potatoes fried in duck fat to full-fat cheese, dark chocolate, nuts and fruit.
All still whole, natural foods, but I didn’t worry about the quantity in which I ate them. If I wanted a huge hunk of cheese, I ate it. If I was craving something sweet? I would eat dark chocolate macadamia nut bark, or fruit or my primal “sorbet” (frozen berries, heavy cream and dark chocolate pieces all mashed together).
Not only did this day help me refill my self-control tank so that I could make it through another week of meat and veggies, but I also truly believe that this high calorie day really helped me get as lean as I did in two months.
All of the diets that I’ve found to be successful and fairly easy to maintain, are diets that have give you one “cheat day” each and every week. I mean just take a look at Lean Gains or Tim Ferriss of the 4 Hour Body.
And these diets incorporate cheat days because cheat days promote fat loss because they:
- Increased thyroid hormone output. When in a caloric deficit, underfed individuals produce less T3 and T4—both important thyroid hormones that play roles in the regulation of metabolic rate. A cheat day or strategic overfeed is used in part to increase these hormones.
- Increased 24-Hour Energy Expenditure. A caloric surplus from a cheat day causes the body to upregulate basal metabolic rate (BMR). Some studies have shown an increase of 9% above baseline, and it’s hypothesized that more is possible.
- Increased serum Leptin levels. The big one that most harp on. Leptin levels drop while in a caloric deficit (lasting as little as 72 hours), and a periodic bump in leptin coming from a cheat day has several benefits including increased thyroid output, increased energy expenditure and BMR, and overall increased thermogenesis.
Of course, there’s the psychological benefit of being able to take a day off from your diet; eat whatever you like and be comfortable in the knowledge that you’ll still get lean. It’s hard to quantify how much that actually helps, but the majority of folks who opt to use cheating protocols cite this as one of the most significant benefits. (RFS)
So if you “cheat” once a week not only can you recharge your self-control, but you also make your diet more conducive to fat loss (and more enjoyable)!
WTF – Meat is the new tobacco!?!
I swear I uttered just about every curse word I know while reading an article that Ryan sent me called, “Meat is the New Tobacco.”
I try not to rip on vegetarians too often as I do firmly believe that different diets work for different people. Also, eating WHOLE FOODS is what is really important…(Of course most of the vegetarians I know eat more processed crap than most meat eaters I know…but that is a rant for a different day…)
But seriously…comparing meat to tobacco!?! How did someone even allow such a RIDICULOUS article to be published?
This article is ridiculously biased AND the research Kathy Freston cites has been criticized and torn apart.
Her first ridiculous, unfounded statement:
Animal products kill a lot more Americans than tobacco does.
The West’s three biggest killers — heart disease, cancer, and stroke — are linked to excessive animal product (this was linked to the China Study) consumption, and vegetarians have much lower risks of all three. Vegetarians also have a fraction of the obesity and diabetes rates of the general population — of course, both diseases are at epidemic levels and are only getting worse.
Do you know when the obesity and diabetes rates started shooting up?
They started increasing in the 1980’s when the consumption of RED meat started to go down. And guess what we started consuming more of in the 1980’s?
Carbohydrates in the form of refined grains and starchy vegetables and processed vegetable oils. Yep when we REPLACED animal products (butter and lard) with vegetable and seed oils (such as canola oil), we started to see an obesity and diabetes epidemic.
As a post on Fatty Lane states:
1950- 33% of Americans overweight. 10% Obese
1970- 47% of Americans overweight. 15% Obese
Today– 65% of Americans overweight. 30% Obese
Those are some pretty big changes over 60 years. Health “experts” say we’re getting fatter because of too much fat in our diets and not enough heart healthy “whole grains.” Let’s break it down. (See every year here)
So our meat, egg and nut consumption has increased 4.1% since 1970
Our fruit consumption has increased 22%
Our dairy consumption has decreased 3.7%
Our vegetable consumption has decreased 2.4 percent
Our added sugar consumption has increased 14%
Our added fat consumption has increased 56.3%
Our grain consumption has increased 44.6%
So is it really meat? Or might it be the grains, sugars and processed oils?
Now onto Kathy’s obsession with Dr. T Colin Campbell and his China Study, which she claims proves the link between heart disease, cancer and stroke and consumption of animal products.
His China Study is full of holes. I found numerous articles and a WHOLE SITE dedicated to providing studies refuting the China Study.
First off, the first part of the China Study was an epidemiological study in which a questionnaire was mailed to the Chinese people asking what they ate. Off of this Dr. Campbell claims that the people who ate more meat were at higher risk for disease.
BUT he doesn’t take into consideration what else the meat eaters consumed. He also didn’t take into account what their lifestyle.
Oh and by the way….his data doesn’t actually prove what he claims it does!!
People that have analyzed the study have shown that:
Significant differences in the diet of rural Chinese populations studied suggest that wheat consumption may promote higher insulin, higher triacylglycerol, and lower SHBG values. Such a profile is consistent with that commonly associated with obesity, dyslipidemia, diabetes, hypertension, and heart disease. On the other hand, the intake of rice, fish, and possibly green vegetables may elevate SHBG concentrations independent of weight or smoking habits. (From Raw Food SOS)
There are more quotes I could pull and studies I can cite, but I gave you a link to a ton so I’ll let them speak for themselves.
Only one more point about the China Study, which has to do with the second part of the study.
The other part of the China study was a rat study in which rats were either given powdered casein or gluten. The rats that consumed casein got cancer while the rats that ate gluten didn’t.
There are two problems with this. One, powdered casein isn’t a whole food and doesn’t accurately represent milk and meat! For example:milk contains vitamins A, D, E, and CLA & omega 3, which are anti-cancerous, which I’m sure the casein powder didn’t have! Secondly, the rats that ate casein, lived longer!! As with any population that lives longer, there is going to be a higher incident of disease! Any reasonable study considers mortality to be the most important factor…but not Dr. Campbell’s….
And now on to my last point…since I’m giving myself just three or I would literally write a ten page rant about this.
Going back to the initial comment that ticked me off: “Animal products kill a lot more Americans than tobacco does.”
Uhm seriously?
I would beg to differ:
According to pure vegetarian ideologists, people consuming vegetarian diet have better health and live longer than nonvegetarians, because persons consuming milk, dairy products, meat, eggs and fish are at health risk. In fact the most healthy people in Europe are inhabitants of Iceland, Switzerland and Scandinavia, consuming great amounts of food of animal origin.
So the healthiest people consume the most animal products…..Hmmm doesn’t sound like animal products are killing more people than tobacco…
Maybe we should be consuming more meat and not less…Maybe processed CRAP like grains and vegetable oils are really the reason we have such a high incidence of heart disease, cancer and stroke…
Ok…now I’m ready for all you vegetarians out there to try to refute me…bring it on!
Diets around the world – Is the U.S. behind?
We have a fat-phobia here in the U.S. We are so afraid of fat that we would rather eat processed crap food than whole foods with saturated fat. And we think our low-fat diet is healthiest even though we are the most obese country.
So what are other countries doing that we aren’t? How are other nations staying lean?
Yahoo.com had an article about what we could learn from other countries’ diets called “The Secrets of the World’s Healthiest Women.” And while I don’t agree with all of what they wrote, I do think they bring up a great topic for discussion.
And I think the most important thing we can learn from studying other countries, is that eating whole, natural foods is key and that fat…really doesn’t make you fat.
In the article, the author states that French women stay thin because of portion control. And while yes they do use portion control to stay slim while eating butter and cream, I think something more important is being overlooked. It isn’t the small portion that keeps them slim…it is actually the fatty rich foods that do! Butter and cream are minimally processed and low in carbs (check out this article by Mark Sisson about why grass-fed butter is good for you)! And with the full-fat cheese, cream and butter, they consume fresh foods and antioxidant rich wine! Even the baked goods they consume are FRESH…made from FRESH, minimally processed ingredients. And on top of that, they burn the carbs they eat unlike 90% of Americans out there. They walk everywhere!
The article then mentions that “Scandinavians eat farm to table.” This is definitely something we, Americans, don’t do. It is also more proof of how important it is to eat organic, free-range, grass-fed livestock and produce. So shouldn’t we be eating any and all whole foods instead of buying processed low-fat crap? Isn’t a grass-fed steak with some saturated fat better than whole wheat bread which is PROCESSED!?!
Anyway, moving on…The article then highlights the Japanese diet. It states they are so healthy because “they practice hara hachi bu, or eating until 80% full.” And people think I’m crazy when I fast? How is fasting any different from calorie restriction by eating till only 80% full? UHM…IT ISN’T!! Also, again what are these people eating? WHOLE, NATURAL FOODS! They are getting a great ratio of omega-3s to omega-6s unlike 90% of Americans. And yes, they are eating carbs…but NO GLUTEN! AND they have “the highest concentration of centenarians (people aged 100 or older) in the world.”
So now onto the section that both makes me happy and a tad bit angry…the Mediterranean diet.
The article states:
The much-heralded Mediterranean diet has been linked to a longer life and a lower risk of heart disease, diabetes, obesity, cancer, Parkinson’s, and Alzheimer’s. As we’ve heard before, this diet includes good fats (olive oil, nuts, fish), lean proteins, antioxidant-rich fruits and vegetables, and a moderate amount of wine.
What people interpret this as…”I can eat chicken and fish ONLY.” EH! WRONG! Grass-fed, naturally raised beef is LEAN! It is way leaner than its grain-fed counterpart. So if you buy naturally raised animals, you will be eating LEAN meat…so you CAN eat steak!!!
Anyway, this is definitely food for thought (pun!). I also actually do like the article’s 7 tips at the bottom – especially “learn to love the foods that love you back.”
What do you think? Are Americans behind in their dietary beliefs? Do we have a lot to learn from other countries?
Man Bicep 