Gary Matthews asked:


Have you read about this recently? over the last 30 years, research into food and blood glucose response has completely changed our carbohydrate classification system.

It has been learned that it is impossible to predict the impact on blood glucose levels by certain foods, instead people are fed carbohydrate foods and the response measured.

This response is known as the Glycemic Index (GI), it is a measure of how quickly carbohydrate foods are digested and absorbed, and ranks carbohydrate foods according to their impact on blood sugar (glucose) levels: as indicted by elevated blood glucose.

Foods with a high GI are absorbed quickly into the blood stream and cause a rapid rise in blood glucose levels. While foods with a low GI are broken down more slowly over time and keep blood glucose levels more stable (Remember that low is slow!).

Some carbohydrate foods will maintain your energy levels for hours, while some may cause your blood glucose to rise and fall. Different types of carbohydrate can also affect feelings of fullness in the stomach and this can influence hunger and

your ability to control your body weight.

Why is the GI important?

When our blood glucose levels are stable we have plenty of readily available fuel for the brain and muscles. If our blood glucose levels drop too low (hypoglycaemia) we feel tired, dizzy and generally unwell. If our blood glucose levels rise too quickly a rapid drop usually follows this.

Include low glycemic index foods in meals and snacks to slow the release of glucose into the bloodstream. A low glycemic index snack a few hours before exercise will help maintain your energy levels for more effective training.

After high intensity exercise (strength training) a high glycemic index snack should be consumed within 30 minutes. This will help to replace energy and start the recovery process.

Low-GI foods take longer to digest and help delay hunger pangs that little bit more and thus promote weight loss. So please choose your carbs carefully as this will lower your insulin levels and burn more fat. The secret is to swap high GI foods with low GI foods.

Steps to a low GI diet

* Start with a healthy, well balanced and varied diet based on a good nutrition program. The diet should be low in fats, moderate in carbohydrate and protein. The program should be high in fibre and contain a varied amount of foods to provide the required amount of vitamins and minerals.

* Look at the type of carbohydrates that you consume during the day. Look at the carbs that you eat the most, as these will have the most dramatic impact on your diet.

Try to change the carbs you eat the most with at least one low GI one. (Replace potato with sweet potato, use noodles instead of rice) By substituting half of your daily carbohydrate from high GI to low GI will result in an overall reduction in the GI of your diet.

Reducing the GI in your diet reduces your insulin levels and increases the fat burning apparatus in your body. Try to reduce the high GI’s in your diet by substituting them with low GI’s.

Regular consumption of low GI foods increases the feelings of fullness and satisfaction and so prevents weight gain. Try taking in six small meals a day of healthy low fat low GI foods to prevent overeating at meal times and control appetite.

Remember, that it is also important to look at the calories in food to. Rice and bread might be low in fat but when your body is burning the carbohydrates in these foods it doesn’t burn as much fat. So if you are on a low fat diet, you wont lose as much weight if your calories are still high.

Have a look at the table below for the different GI food ratings.

Low GI ()

Grapefruit (26)

Pineapple (66)

Cornflakes (80)

Baked Beans (15)

Raisins (64)

W/M Bread (72)

Lentils (29)

Sweet corn (59)

Brown Rice (80)

Peanuts (13)

Potato Chips (51)

Carrots (92)

Soy Beans (15)

All bran (51)

Baked Potato (98)

Compare these two menus and try to adjust your diet accordingly.

High GI Menu

Breakfast: 40 Grams of cornflakes with milk. Two slices

of whole meal toast with margarine and jam.

Snack: Two sweet biscuits with a white coffee.

Lunch: Ham and salad whole meal Roll with an

apple.

Snack: Four crackers with cottage cheese and chives

Main Meal: Serving of Roast chicken with a large baked

potato and peas. Small piece of cake.

Low GI Menu

Breakfast: 40 Grams of bran with low fat milk. Two slices

of low GI toast (Try Burgen) with margarine

and jam.

Snack: Two oatmeal biscuits with a coffee (Low fat

milk).

Lunch: Ham and salad Roll (Low GI bread). Soft-serve

vanilla yoghurt with toasted muesli sprinkled

on top.

Snack: Two bananas.

Main Meal: Serving of Roast chicken with a small baked potato and peas. Two scoops of low fat ice cream with half a cup of canned peaches.

Chicken, beef, fish, eggs, nuts, and avocados contain very little or no carbohydrates. These foods if eaten by themselves will not have much effect on your glucose levels and are very low GI.

lcoholic beverages especially wine are also low GI so can be included in your diet but remember to count them in your daily caloric intake.

In conclusion low GI foods are ideal for losing weight due to the slow absorption from the stomach. Low GI foods also help to keep blood sugar levels more stable and this has an effect on reducing sweet cravings.



this works too!

Gavin Stone asked:


The Glycemic Index (GI) is a ranking if foods based on scale of 0 to 100. The ranking scale is calculated on how much affect carbohydrate consumed has on human blood glucose levels.

55 and Below = Low

56 to 69 = Moderate

70 and Above = High

High GI foods will raise an individuals blood glucose levels rapidly to a high/extreme level, and they will drop after a short period of time to well below average levels- causing a wave effect. Low GI foods is the opposite in that blood glucose levels are kept to a moderate level, there will be a slight increase however it is marginal. Low GI foods keep glucose at an even, consistent rate.

How does the Glycemic Index relate to nutrition?

GI relates to nutrition in that depending on which foods a person consumes, there will be an affect on blood glucose levels. It is the Glycemic Index which determines which foods will raise those blood glucose levels, and which will keep them to a low/moderate level.

Many GI ratings are surprising, for example; baked potatoes have a GI rating more than that of table sugar. Brown rice is also a food that comes in surprisingly high at a GI rating of 79, a low GI rating option to replace brown rice as a grain is pearled barley, which has a GI rating of only 36.

Soft drinks also have some interesting results when look at the GI rating scale. Coca Cola- which has the perception of being high GI- being at 63, where as Fanta comes in higher at 68. It is the realising of the adrenalin hormone by the caffeine in Coca Cola that gives an individual the get up it is renowned for, rather than a raise in blood glucose levels.

How does the Glycemic Index affect the human body?

When blood sugar levels rise, the hormone Insulin is produced and released by the panaceas. Insulin then transports the excess glucose in blood to working cells of the body,including muscles, for the production of ATP (Adenosine Triphosphate, the body universal energy currency).

By implementing a low/moderate GI food plan a person may be assisted in the control, and prevention, of Type 2 diabetes, and may assist an individual with stabilisation of mental illness such as Bi Polar disorder (Manic Depression) and Depression.

Glycemic Index affect on human body weight

Choosing a low GI breakfast will keep you fuller for longer, as blood glucose levels will stay controlled rather than waved. The advantage of this is that a person will be more likely to eat less large- binge- meals 2 or 3 times in the remainder of the day, and tend towards 5-6 moderate meals; therefore increasing the chances of weight loss. A high GI breakfast will make a person full at first, but soon after they will feel flat and empty, and the will pursue a large high GI meal.

Options for low GI breakfasts include; Muesli with low fat milk toped with yoghurt and sliced fruit, Fruit salad with natural yoghurt, Poached eggs on low GI toast(Wholemeal) with spinach, tomato and mushrooms.

Does the Glycemic Index have a positive or negative impact on human health?

If followed as part of a lifestyle eating plan principle the Glycemic Index can have a positive impact on human health. The primary benefits include:

Control of blood glucose levels

Control cholesterol levels

Control of appetite

Lower risk of getting heart disease

Lower risk of getting type 2 diabetes

With the evidence before you, it is clear that the Glycemic Index plays an important role in the health and well being of individuals in the fast paces world of modern society.



the answer is HERE

Sean Tan asked:


Food fads come and go, but the weight loss has stayed. As time goes by and the diet achieves greater successes, more and more people want to know about what it is. If you are not sure yet about what this diet is and what it can do, read on.

What does GI mean?

GI is an acronym for glycemic index (spelt glycaemic in UK English). It is a measurement of how carbohydrate foods and drinks can affect the level of the glucose in the blood. There are some carbohydrates that undergo rapid disintegration (metabolism) in the body, releasing glucose quickly into the system. Other carbohydrates do not do it that fast. The former kinds of foods are known as the high GI foods and the latter kinds are known as the low GI foods.

The GI is a measurable quantity. It is measured on a scale of 0 to 100. From the dietician’s point of view, foods that have a glycemic index of above 70 are considered as high GI foods while foods that have a glycemic index of less than 55 are considered to be low GI foods.

How do low GI foods help the body?

The basic principle why the low glycemic load diet is considered to be healthier is because it allows the foods to release their energies slowly in the body. That allows the foods to get digested in a much better manner. When the foods are digested slowly, the body is also able to burn all the calories present in it. Also, since the foods are slow release, the person doesn’t feel hungry as often as before.

What are the health benefits of a Low GI Diet?

By burning off the calories, the slow release foods of the healthy way to achieve permanent weight loss do not get accumulated in the arteries and veins. That is the reason when a person sticks to a diet plan; the chances of having cardiovascular diseases are significantly lowered. One more point to be stressed is that because the food is a slow release food, the person will not feel hunger. This is the principle of the dropping weight for people who want to reduce weight. The diet breakthrough is also a wonderful diet for people who want to fight the possibilities of diabetes mellitus type 2.

How to plan a Low Glycemic Diet pyramid?

Your dietician can be your best help to plan out a low glycemic index diet for you. The main part of this diet is that you have to use foods that are slow release. You can even find a list of such foods over the Internet and give you good information and tips on planning out a low glycemic index diet.



or try this instead

Wesley Atkins asked:


The Low Glycemic Index Diet has become quite popular because it provides numerous advantages. While the diet was first developed as a way for individuals who with diabetes to better manage their condition it quickly evolved into a weight to lose weight and even as a lifestyle change to effectively maintain weight loss.

One of the main reasons why people switch to a low GI diet is that they want to lose weight and this diet has proven to be effective in helping people to lose weight. There are also many other advantages; however. For example, research indicates that diets that are based on low GI foods can also help to reduce the risk of developing many health conditions such as diabetes and cancer as well as heart disease. Some research suggests that you can even cut the risk of developing these diseases in half by following the Low Glycemic Index Diet. Another major benefit is the ability to lower blood pressure as well as lower cholesterol levels.

Additionally, individuals who have followed the diet have been found to have their body’s ability to fight disease boosted. This is accomplished by strengthening the immune system, providing numerous other overall health benefits.

The Low Glycemic Index Diet is able to bring about these benefits because it is based on consuming foods that are relatively low on the glycemic index and restriction consumption or avoiding foods that are high on the index. The glycemic index itself ranks foods according to how fast the body is able to digest them. Those foods which are digest more slowly by the body and therefore do not raise the body’s blood sugar levels as high rank low on the scale and are acceptable. Other foods are digested slightly more quickly and dieters are therefore advised to proceed with caution regarding those foods; however, they are not restricted. These foods rank from 56 to 69 on the glycemic index. The final category consists of foods that are digested very quickly by the body, rapidly raising the body’s blood sugar levels. These foods score between 70 and 110 on the glycemic index. For the most part, these foods consist of highly processed and refined foods such as sugary foods.

Most vegetables, as long as they are not starchy vegetables, are quite allowable on the Low Glycemic Index Diet. Fruits are also encouraged, unlike may other diets which warn against the consumption of too much fruit because they are considered to be high in natural sugars.

While the advantages of this diet are quite obvious it should be understood that this is not a diet which can be followed for a short period of time and then abandoned with the expectation of keeping the weight off. One of the important considerations of this diet is that it is more of a lifestyle change rather than a short term diet. Individuals following the diet can expect to remain in the first phase of the diet for three to six months depending on how much weight they wish to lose. A

fter that, they can move on to the second phase of the diet for weight maintenance purposes. Moderate exercise is required of both phases of the Low Glycemic Index Diet in order to assure weight loss and continued weight loss maintenance. Failure to maintain a healthy and active lifestyle can result in failure to lose weight or gaining weight back.

If you’re ready to take advantage of a healthier lifestyle, reduce your chance of developing serious health conditions and lose weigh the Low Glycemic Index Diet may be just right for you.



this works too!

Steve Hanson asked:


All carbohydrates are not created equal. A food’s glycemic index, or GI, describes this difference in the way carbs act in your body, by ranking them according to their immediate effect on blood glucose (blood sugar) levels.

Carbohydrates that breakdown quickly during digestion, causing a rapid blood sugar response, have the highest GI.

Carbohydrates that breakdown slowly, releasing glucose gradually into the blood stream, have a lower GI.

Choosing carbs that produce only small fluctuations in our blood glucose and insulin levels, low GI carbs, is the secret to long-term health. Low GI carbs help to reduce your risk of diabetes and heart disease, and promote sustainable weight loss.

How We Can Use Our Knowledge of the Glycemic Index

* A diet rich in low GI foods can help control established diabetes.

* A diet rich in low GI foods can help prevent the onset of diabetes later in life.

* In fact, a low GI diet can improve the body’s sensitivity to insulin, reversing the risk for Adult Onset Type-II Diabetes.

* Low GI diets help people lose and control weight.

* Low GI diets can help people control blood cholesterol.

* A low GI diet reduces the risk of heart disease.

* Low GI foods reduce hunger and let you feel fuller longer.

* High GI foods can help re-fuel carbohydrate stores after exercise.

* High GI foods can provide energy for immediate high energy needs such as sprinting or powerlifting, but…

* …low GI carbs provide energy for prolonged physical endurance.

* Help kids to choose low GI foods over high GI foods. This will make them less likely to be obese or develop diabetes, and their teeth will be healthier too.

Foods to Choose

Breads:

* Coarse European style whole grain wheat or rye pita bread

* Cracked or sprouted whole wheat

Cereals:

* Compact noodle-like high bran cereals (All-Bran, Fiber One)

* Uncooked oatmeal

* Porridge

* Whole Grain Cereal (Kashi) mixed with Psyllium (Fiberwise)

Pasta, Grains and Starchy Vegetables:

* Whole grain or whole wheat pasta

* Barley

* Bulgur

* Buckwheat (kasha)

* Couscous

* Kidney beans (not canned)

* Lentils

* Black-eyed peas

* Chick-peas

* Lima beans

* Peas

* Sweet Potato

* Yam

* Soybeans

* Most vegetables

Dairy Products:

* Skim or 1% milk

* Cottage cheese (lowfat or regular)

* Buttermilk

* Low-fat plain yogurt

* Low-fat fruited yogurt

* Low-fat frozen yogurt with artificial sweetener

* 2% cheese

Fruit:

Most fruit and natural no sugar added fruit juices are low to moderate GI foods. Choose fruit in moderation, but these are the best. All fruit must be fresh or frozen. No canned fruit in syrup!

* Apple

* Berries

* Cantaloupe

* Grapefruit

* Honeydew

* Oranges

* Pears

* Grapes

* Peaches

* No sugar added applesauce

* Fresh cherries

* Plums and…

* …grapefruit are the lowest

Meats:

* Shellfish

* “White” fish (cod, flounder, trout, tuna in water)

* Chicken (white meat no skin)

* Turkey (white meat no skin)

* Cornish hen

* Venison (white meat no skin)

* Egg substitutes (cholesterol free)

* Eggs

Foods You Should Eat in Moderation

Breads:

* 100% stone ground whole wheat

* Pumpernickel

* 100% whole grain rye crackers

Cereals:

* Grape-nut cereal

* Medium-fine grain oatmeal (5-minute variety)

* Uncooked oatmeal

Pasta, Grains and Starchy Vegetables:

* Rice

* Boiled Potato

* Corn

* Navy beans

* Kidney beans (canned)

* Baked beans

* Beets

Dairy Products:

* 2% milk

* Cheese

* Regular plain yogurt

Fruit:

* Banana

* Kiwi

* Mango

* Papaya

* Orange juice

Meats:

* Higher fat fish, (salmon, herring)

* Lean cuts of beef

* Lean cuts of pork

* Veal

* Low-fat imitation luncheon meat

Foods You Should Avoid

Breads:

* White bread

* Most commercial whole wheat breads

* English muffins

* Bagel

* French bread

* Most commercial matzoh

Cereals:

* Corn flakes

* Puffed rice

* Puffed wheat

* Flaked cereals

* Instant “Quick” or pre-cooked cereals

* Oatbran

* Rolled oats

* Shredded wheat

* Muesli

Pasta, Grains and Starchy Vegetables:

* Instant rice

* Brown rice

* Instant precooked starchy foods

* Baked potato

* Micro-waved potato

* Instant potato

* Winter squash (acorn, butternut)

* Carrots

* Parsnips

Dairy Products:

* Whole milk

* Ice milk

* Ice cream

* Yogurt sweetened with sugar

* Low-fat frozen desserts with sugar added

* Low-fat and regular frozen yogurt with sugar added

* Tofu ice cream

Fruit:

* Pineapple

* Raisins

* Watermelon

* Fruit juices sweetened with sugar

Meats:

* Most cuts of beef

* Pork

* Lamb

* Hot dogs (including “low-fat” versions)

* Regular cheese

* Luncheon meats

* Regular peanut butter

Choosing the right carbs at the right time will help you in all aspects of your life. Eating low GI carbs in the morning and at lunch will help you stay awake and maintain a linear energy state. Eating or drinking high GI carbs during and after a workout will give you quick energy and help you recover from intense workouts. Eating low GI carbs for dinner will help you to avoid late-night snacking.

When you time your carbs and minimize high GI foods, you are living a healthy lifestyle.



the answer is HERE

Eve Wolton asked:


The Glycemic Index, or GI, has been supported and popularized in recent years by medical practitioners worldwide. The glycemic index is a ranking system that places a number value on foods based on how much and how quickly they raise blood glucose levels. The glycemic index separates good carbs from bad carbs through this ranking system; these biological measurements support diets that have a balance of low glycemic foods and restrict foods with a high glycemic ranking.

The health benefits of foods with low glycemic index

Various studies have shown that eating a large quantity of high GI foods can result in serious medical conditions such as obesity, heart disease, and diabetes. High GI foods are those that contain starches, refined flour, or sugars. Foods such as white bread, candy, potatoes, cookies, and the like are high GI foods. They digest quickly and result in a quick burst of blood sugar. On the other hand, low GI foods such as oats, and other whole grains, and most vegetables, digest more slowly, thereby resulting in a slower change in blood sugar and more balanced digestion.

According to an article published by the Harvard School of Public Health, the most comprehensive list of glycemic index food rankings was released in 2002. In the July, 2002 issue of the American Journal of Clinical Nutrition, almost 750 foods were ranked within the glycemic index. Today in 2008, the database of GI food rankings, updated by the University of Sydney in Australia, now includes almost 1,600 different food types.

Delicious foods with low glycemic index

What are some of the foods with low glycemic index? The glycemic index ranks foods from 0 to 100, with the low numbers referring to low glycemic foods. Low GI foods are ranked from 0 to 55. Some of these foods include the following:

1) Most types of vegetables including: asparagus, broccoli, cauliflower, celery, eggplant, cucumber, artichoke, green beans, lettuce, peppers, spinach, tomatoes, and dried peas. These types of food rank from about 14 to 22.

2) Some calcium-rich foods, such as yogurt (low-fat), whole, or fat-free milk, and soy milk. Yogurt ranks low (14), while other milk products rank in the 30s.

3) Some fruits, such as grapefruit, cherries, dried apricots, apples, pears, plums and peaches. The GI of these fruits can range from a low of 25 (grapefruit) to a high of 42 (peaches). While fresh fruit is healthy, some fruits can have a very high GI. Watermelon, for example, carries a high GI ranking.

4) Whole grains, such as barley, oats, green lentils, rye, and multi-grain breads. These grains can range from a low ranking of 25 (pearl barley) to a ranking of 48 (multi grain bread)

5) Nuts, such as peanuts, cashews and walnuts. Peanuts have the lowest GI of the group, with a GI of 14.

6) Some pastas, such as whole grain spaghetti, egg fettuccini, and ravioli. The GI of this food group is in the upper end of the low glycemic index (ranging from 42 to 48).

7) Some beans, such as soy beans, red kidney beans, lentils, white beans, and cannellini beans (ranging from a GI of 18 to 31).

There are many more foods in the low glycemic index, which contribute to higher levels of health and digestion.



the answer is HERE

firman asked:


 

Do you have problem with your body weight while you also have problem with diabetes? If yes, have you know about glycemic index? Do you know what is it? If you don’t, it’s quite important and can be helpful for you to control your body weight while controlling your blood sugar level. Allow me to explain that for those who haven’t known or even heard about it.

Glycemic index, I will abbreviate it as GI, is kind of parameter to measure the impact of carbohydrate in foods to your blood sugar level after you consume the foods. Will the food raise your blood sugar rapidly or slowly? It depends on what kind of foods you eat. With this theory, I can divide food’s GI to three groups; low, medium, and high. Low GI food will increase blood sugar level slowly while the medium will increase your blood sugar level moderately and the high one will increase it rapidly. For them who have diabetes, it will be very risky to eat high GI food because of their diseases condition which is cannot convert blood sugar (or glucose) to glycogen. So they have to choose low GI food or even non-carbohydrate foods. But they are same carbohydrate; why some of them can elevate blood sugar level slowly while the other very fast? You have asked the point. The low GI foods have more fibers so it will take more time to digest it, such as vegetables, are low GI food. While broken down the complex carbohydrate to glucose, some of them that have been digested will be absorbed and will increase your blood sugar level gradually. But it’s different with high GI food. High GI food usually made of starch that very easy to digest, such as bread, potatoes, burgers. Because it is very easy to break down into glucose, amount of glucose that absorbed by your intestine also will be huge. That’s why your blood sugar level will raise rapidly.

So by taking low GI foods, you can control your calorie uptake because usually GI foods has lower calories than the high one, you also can keep you blood sugar level that is very important to them who get diabetes. By taking lower calorie’s foods, and exercise to burn more calorie than you take, you will definitely lose some weight. By eating low GI foods such as vegetables, you also have start healthier life for yourself. You see there are a lot of advantages you can take. So, take action now and you have a step closer to your ideal body shape.

Need more tips for your weight loss program? Just Click Here to find out more in these Strip That Fat reviews.



Have a look HERE!

IC asked:


The glycemic index is one of the newer tools used to measure the “healthiness” of a food item. The lower the Glycemic Index score of the food item, the healthier it is supposed to be. However, this is an oversimplification of what a low glycemic food actually is. There are many prevalent myths about the Glycemic Index and Low Glycemic foods that are encouraged by the latest ‘fad’ of low glycemic foods being the ‘in’ thing to eat. Here are five of the most common ones:

Myth #1 – The Glycemic Index Measure How Good The Food Is For Your Health:

The glycemic index is not a measure of healthiness in any way, shape or form. What it actually measures is the rate at which the food releases sugar into the system and how quickly it is digested. The faster the food is digested or absorbed, the faster it releases sugar leading to a spike in sugar level in the blood. The foods which cause a spike quickly, are given a higher GI (Glycemic Index) score, and vice versa. As such, high Glycemic foods lead to a sudden feeling of being “full” and hunger returns soon afterwards. On the other hand, low GI foods take longer to digest, giving a much longer feeling of being full. Additionally, for diabetics, it is “safer” to eat low GI foods as the sugar level does not spike rapidly and the body can absorb the food slowly. this has no bearing on any of other parts of the food. For example, a food that is generally good for your health, may be a high GI food, such as protein shakes. On the other hand, something with very high fat content might have a low GI rating giving the illusion that it is healthier when it isn’t.

Conclusion : GI rating is just one of the things to keep in mind while organizing your diet. Low glycemic foods are not naturally healthier.

Myth #2 – Glycemic Index is an accurate measurement of the sugar content in a food:

This one comes from the wrong understanding of the Glycemic index itself. Some people assume that foods high in sugar case a high blood sugar level spike, and therefore have a high GI rating. The truth is, that a food with lower sugar content might actually lead to a higher spike. This is all based on the speed with which the food is absorbed and the sugar is released. Think of this as the difference between sprinting and jogging. You might sprint 300 meters, or jog 300 meters. The distance covered is the same, but the speed is very different.

Conclusion : Two foods with significantly different sugar content may have the same GI score. At the same time, two foods with different GI scores may have the same sugar content. Low glycemic foods simply release the sugar slower, not more or less of it.

Myth #3 – Diabetics Should Buy Low Glycemic Foods Without Knowing Anything More :

The truth is that the Glycemic Index scores of various foods are drastically effected by the way the foods are cooked. For example, raw carrots have a much lower glycemic index rating than cooked carrots do. As such, it is actually MORE important to know how to prepare and cook foods properly rather than simply buying low GI foods (unless they are ready to eat). As such, all diabetics and peopel looking to adopt a low GI diet should equip themselves with the proper knowledge on how to cook foods the right way.

These are just some common misconception that misrepresent what Low Glycemic foods are and how they are applicable for someone’s diet. Clearly, the Glycemix Index can be a great tool for a healthier diet, but only if it is properly understood and placed in its context.



For a safe & natural way try THIS