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The last 5 pounds The last 5 pounds
- From: LeGreta_Hudson_MS_RD_CDE
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Description:
Since my return from Italy, I have had several people tell me that I look thinner. It wasn’t until I went to the doctor for my regular check up that it was confirmed. I had indeed lost 5 pounds. Some may say I didn’t have 5 pounds to lose. But, in my opinion….everyone is looking to lose the last 5 to 10 pounds. That’s the hardest to lose. I also want to be at my ideal body weight (IBW). As an RD we calculate IBW in our sleep. I use a “fast & dirty” calculation method. You use your height! …100 pounds if you are at least 5 feet…for every inch over 5 feet you add 5 pounds (it’s different for men). It’s pretty simple! I stand ~ 5’8”….or IBW of 140 pounds (100 + [5x8]=140)…and we use plus or minus 10%. My IBW range is 126# to 154#…with 140 pounds being IDEAL! My weight has always been within the IBW range…..BUT ... I have always wanted to get back to my IDEAL weight! I haven’t been “ideal” since my wedding day. It’s been slightly up-hill since that day. I really can’t complain……… but ….ideal would be ideal! So, YES…I confess…I’ve had 5 pounds that I have wanted to get rid of for 30 years!
After my Italian adventure I am finally “Ideal”! J
How did I do it you ask? It all started with a new concept a colleague told me about called …Destination Walking! At the time I didn’t know its official name. Destination walking is a new phenomenon. It’s not even in the dictionary! Some folks have been doing it for years…but now it has a name. It could be defined as “the place one wants to go…or…the place one needs to go” = destination... AND... you walk to get there! Destination walking……………………….*
* While in Florence we walked everywhere. We walked to class, to dinner, to run errands, to the market and of course shopping. There were buses and taxis… like you’d find in most big cities…but we didn’t feel the need to take them {I am waaay too cheap!}. Destination walking is something that happens when you live in an environment that all of your daily living activities are within “reasonable” walking distance from your home. Apparently destination walking can have health benefits. It can improve cardiovascular health, aid in weight loss and strengthen bones. Comfortable shoes, the semblance of a back pack (to carry your stuff) and a place to be….you too can improve your health. I don’t mind going for a walk for exercise sake. But I much preferred walking some place I had to be …like work. In Florence we started out 20 to 30 minutes before we had to be somewhere. Even when we misjudged the distance…we picked up the pace. We were never late. Due to this practice…I pleasantly discovered a 5 pound weight loss.
Anyone living in an environment where they can walk to get groceries, pick up their dry cleaning, pick up mail at the post office, go to work, dine with friends or eat a pastry at the coffee bar…can live this! I have vowed that my next home will be in a community where I can live the Tuscan life. If I’m lucky…I will not ever have to use my car.
Between the simple foods and the continuous walking to everyplace I needed to be…and …to get the things I needed to survive……………..I lost the 5 pounds I have been wanting to lose for 30 years.
Now my goal is to keep it off!
Ciao Bella
Le Greta
- Blog post
- 2 months ago
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Exercise in Italy - Tuscan Que Exercise in Italy - Tuscan Queen
- From: LeGreta_Hudson_MS_RD_CDE
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Description:
After arriving in Florence I thought long and hard about how I would maintain my routine. Exercise and my morning cup-of-Joe was my main concern. Three doors down from my apartment was a splendid little coffee bar. I found lots of coffee bars around Florence…and a few where they greeted me like an old friend. Espresso is my drink of choice now. I discovered that espresso gives me the caffeine shot that I need without the constant urination.
Remember my frustration with the public toilets. A favorite shop here at home makes espresso as good as the Italians. The exercise was not a problem either. The name of Study Aboard experience was, “The Mediterranean Diet and Lifestyle”. There were students that had come to study the Tuscan “lifestyle”. Pedometers were provided for anyone who cared to wear them. In 4 weeks I walked over 160 miles.
The most amazing adventure was the train trip to a small village named Riomaggiore. I was a bit confused…because I was told we were going to Cinque Terre for a hike. Well little did I realize that this was a hike like none other…at least in my experience? I’m a city girl…I don’t hike. But again….if you don’t have a car in the city…you DO hike. We walked everywhere. Florence University of the Arts is an urban campus…which means it is spread all over the city. It wasn’t hard to put over 160 miles on my treads (I had to buy 2 extra pair of shoes to handle the walking…or at least that is the reason I gave my hubby). So my exercise was FULLY covered.
Back to my story!
Cinque Terre is a national park made up of 5 small villages on the Coast of “Ligure of Levante”. The area was cut off to outsiders at one time. The 5 villages were only reached by the outside world ~ 100 years ago….when a railroad was built running through the villages. There’s also a chain of mountains that surrounds the villages. It was one of the most spectacular images I’d ever seen. I have uploaded pictures for your viewing pleasure in the picture section of this site.
I lot of people start the hike in the northern village of Monterosso. But the terrain is difficult and will make you want to throw in the towel before you finish the "9 mile" hike. My crew started at the southern edge of Cinque Terre…in Riomaggiore. From Riomaggiore to Manarola is very scenic and spectacular; the hike was beautiful…and nice and flat. As the hike progressed the terrain became more difficult to walk. We went up and around the sides of mountains. Some of the passages were so narrow, only one person could pass at a time. There were guard rails in some areas...and other areas only had the brush to stop a fall. When we arrived in Corniglia… I was in love. The village was quaint, and very Tuscan. We walked right in front of people’s homes. I watch a woman put out her laundry and water plants. Along the trail many hikers stopped to eat lunch and fill their water bottles with mountain water. There were many refueling stations, carved into the side of the mountains. Our hike took us to Vernazza, where we had lunch. The last stretch of the hike was closed (Vernazza to Monterosso) due to falling rocks. It was music to my ears. All in all I hiked about 7 miles in 5 hours.
It’s called the Italian Riviera. What a ruggedly gorgeous jewel…a small piece of heaven. It’s really a destination…not someplace you go to for a hike. I highly recommend it. I did make it to Monterosso….by train. There was a beach....you could see beautiful umbrellas....with all the same patterns.... for miles. The beach was the cherry on top!
Exercise and caffeine…………..Yes…I was able to keep my routine.
More about my adventures later!
Ciao Bella
Le Greta
- Blog post
- 3 months ago
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Cinque Terre Cinque Terre
- From: LeGreta_Hudson_MS_RD_CDE
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The beach in Vernazza. My sister and I had a ball at the beach in Monterosso also. What a day.
The 7 mile hike was amazing! See my blog...for all the details.
- 3 months ago
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Cinque Terre Cinque Terre
- From: LeGreta_Hudson_MS_RD_CDE
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- 3 months ago
- Views: 32
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Cinque Terre Cinque Terre
- From: LeGreta_Hudson_MS_RD_CDE
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- 3 months ago
- Views: 27
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Cinque Terre Cinque Terre
- From: LeGreta_Hudson_MS_RD_CDE
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- 3 months ago
- Views: 22
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Cinque Terre Cinque Terre
- From: LeGreta_Hudson_MS_RD_CDE
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- 3 months ago
- Views: 23
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Cinque Terre Cinque Terre
- From: LeGreta_Hudson_MS_RD_CDE
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- 3 months ago
- Views: 26
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Cinque Terre Cinque Terre
- From: LeGreta_Hudson_MS_RD_CDE
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- 3 months ago
- Views: 22
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Cinque Terre Cinque Terre
- From: LeGreta_Hudson_MS_RD_CDE
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- 3 months ago
- Views: 21
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Cinque Terre Cinque Terre
- From: LeGreta_Hudson_MS_RD_CDE
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- 3 months ago
- Views: 17
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Cinque Terre Cinque Terre
- From: LeGreta_Hudson_MS_RD_CDE
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- 3 months ago
- Views: 18
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Cinque Terre Cinque Terre
- From: LeGreta_Hudson_MS_RD_CDE
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The start of my 7 mile hike.
- 3 months ago
- Views: 15
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The Tuscan Queens room with a The Tuscan Queens room with a view!
- From: LeGreta_Hudson_MS_RD_CDE
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Just in case you couldn't see the river...here is a closer view!
- 3 months ago
- Views: 47
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Adventures of a Tuscan Queen Adventures of a Tuscan Queen
- From: LeGreta_Hudson_MS_RD_CDE
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The adventures of a Tuscan Queen!
The Tuscan queen you ask? Yes, I have been on the adventure of a life time. Back in October I found myself asking to go to Florence Italy to assist with a Study Aboard program at the university. After a 20 minute conversation at the Denver airport with a “would be” colleague…I was going to Italy. I left May 17 for my transatlantic journey. I returned from Italy Sunday afternoon…having been there for 4 weeks. It was magical, one breathtaking moment after another. I will attempt to transport you to Italy in the coming months with pictures and stories. I fully intended to blog from aboard….but each day was spent in full emersion. I fell into bed each night like a school girl thinking about her first love.
After getting off the airplane May 18th, we hit the ground running. I wanted to experience it all…I figured I could sleep when I got home. We had cooking classes with prominent Italian chefs; we attended lectures by important statesman (woman) regarding wine tasting and pairings, olive oil, cheese and the Slow Foods movement (which started in Italy); and a key researcher, who has linked the Mediterranean diet & lifestyle to reduced cardiovascular mortality. We studied food production, food systems and the "built environment"…and their relationship to a healthier lifestyle. We went to the Chianti region, Siena, Montepulciano (where the movie “New Moon” was filmed…so I’m told by the students)….and yes, the tower is still leaning in Pisa. I will give you a blow by blow of each day’s adventure and all the things learned, as me and 45 other students of the Mediterranean Diet and Lifestyle explored Italy. Oh yeah….my beloved sister and sister-in-laws showed up for the journey also.
O.K……there were a few things I didn’t “GET”, nor was I pleased about while studying aboard. The public toilettes cost euro ($$) to use….and you would think that once you’ve paid to do your business…you would at least have a toilette seat. I didn’t think that was too much to ask.
When I asked why…the answer: “No reason”… “This is Italy.” That became the reason for everything we didn’t "get."
Until next time…… Ciao Bella
Le Greta
- Blog post
- 3 months ago
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National Nutrition Month & Bey National Nutrition Month & Beyond!
- From: LeGreta_Hudson_MS_RD_CDE
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During National Nutrition Month and Beyond, the Key to a healthful diet is improving your nutrition from the ground up.
CHICAGO – It’s common knowledge that a healthful diet is an important part of a healthful lifestyle, but most people have trouble figuring out what to do when planning a complete diet overhaul. During National Nutrition Month®, the American Dietetic Association reminds everyone that an easy way to focus on eating better is to start with the basics: build your nutritional health from the ground up.
“By starting slowly and giving yourself a good foundation, you can work towards a healthier life,” says registered dietitian and ADA spokesperson Toby Smithson. “Change doesn’t have to be dramatic to make a difference.”
Smithson suggests ways to improve your nutrition from the ground up:- Focus on fruits and veggies: “Take a good look at your current diet and you’ll probably realize you’re not eating enough fruits or vegetables,” says Smithson. “Add a serving each day to one meal and increase it every few weeks. Adding more of these foods into your diet is important whether you buy frozen, fresh or organic.”
- Look locally: From farmer’s markets to community-supported agriculture, you have many options to find new, fresh foods in your area. “This can be a great way to eat well and support your community at the same time,” Smithson says.
- Make calories count: “Too often, people think of foods as good or bad and that only those on the ‘good foods’ list are okay to eat,” says Smithson. “When you’re choosing between options, focus instead on the one with more of the vitamins and nutrients that you need. Sometimes, foods with fewer calories aren’t always the healthiest options.” To figure out how many calories you need to achieve a healthy weight, visit www.mypyramid.gov.
- Test your taste buds: A healthy eating plan emphasizes fruits, vegetables, whole grains, low-fat or fat-free dairy and includes lean meats, poultry, fish, beans and nuts. “Those are the basics, but within this wide range there are always opportunities to try new things and find new favorites,” Smithson says. “Expand your horizons. Try a fish you’ve never eaten before or find a new vegetable recipe. By testing yourself, you might find new healthy favorites to add to your regular grocery list.”
- Trick yourself with treats: “A healthful diet doesn’t mean deprivation,” says Smithson. “If you have a sweet tooth, have fruit and yogurt for dessert. If you want a snack in the afternoon, have some trail mix or nuts. There is no reason to go hungry just because you’re making healthful changes.”
For more tips on building your healthful diet from the ground up, during National Nutrition Month and all year long, visit www.eatright.org and click on “For the Public.”This is a public service announcement...brought to you by the American Dietetic Association!
Ask an RD!
More helpful insight into eating well: http://www.eatright.org/Media/content.aspx?id=9729
Enjoy ...............LeGreta
- Blog post
- 6 months ago
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Back to Basics - Protein 101 Back to Basics - Protein 101
- From: LeGreta_Hudson_MS_RD_CDE
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Back to Basics – Protein 101
Some muscle heads… my hubby for instance (although he is in recovery
) … overemphasize the role of protein in the diet. By eating too much protein you can mistakenly crowd out other foods that are equally important. All Foods Do Fit! Protein is just one of many nutrients needed for good health. Protein has been called the body’s “architect”, due to its role in building and maintaining body structures. These structures include muscle, tendons, ligaments, the brain, immune & circulatory systems, skin and organs…just to name of few. All of these structures shed old cells that have to be replaced…they need a regular supply of fresh protein to build new cells…in order to function properly.
It’s like the maintenance & repair of your home. You just can’t live in it for years without having to repair a leaky faucet or filling the cracks along the baseboards that have pulled away from the drywall. Well, you can’t live in your body without having enough protein…if you don’t have protein, the body will also fall into disrepair.
Without protein, the body’s structures start to break down…BUT… it doesn’t take as much protein as you may think to keep the body strong.
First…let’s look at a few more details. Proteins building blocks are called Amino Acids. When protein foods are eaten, the body breaks the protein down into amino acids. It’s like a whole puzzle (the named protein) that has been taken apart. Each piece of the puzzle is like an amino acid. The number of amino acids, type and shape of amino acids determines the proteins function…. It could be an enzyme, a hormone, or even your skin. Think about a protein structure in the body…your brain for instance….it takes many different types of amino acids to build a brain and to keep it functioning properly. What if an amino acid is missing to build a particular structure…like an enzyme? The limiting amino acid may slow down the building of that enzyme; therefore its power to function has been delayed.
If you eat the right foods your body can make most of the amino acids or building blocks needed to function properly. I said MOST… because the body cannot make or cannot make in sufficient quantity…9 specific amino acids, they are essential …&...therefore these amino acids must be supplied by the diet! Who knew?
Now…this is a good reason to choose a variety of low-fat protein rich foods!
Protein is found in many foods…but we mostly think of meat. It’s also found in milk, starchy foods, vegetables…but not all the sources have the same amount or quality of protein.
Basically there are two categories of protein:
Complete, high quality proteins contain all the essential amino acids in sufficient quantities. Animal foods will fit the bill here…meat, poultry, fish, dairy foods and eggs. Soybeans and Quinoa (whole grain) are also considered complete protein.
Incomplete proteins lack one or more of the essential amino acids. BUT…if you eat two incomplete protein foods containing different amino acids, you get all the protein you need in sufficient quantities. We call that “complementary proteins”…which is what vegetarians do to meet their protein needs. Grains, cereals, vegetables, peas, lentils and beans are the basis for meal planning for a vegetarian. For example…generally, beans provide plenty of one type of amino acid and rice has the opposite, making them perfect bed fellows…or plate fellows if you will. Beans and Rice, peanut butter & jelly or hummus with pita are all examples of complementing strengths & weaknesses. Cutting out animal foods doesn’t mean you can’t get your protein needs met.
Making wise protein choices is a must! There are a few unsavory characters that come along for the ride…saturated fat and cholesterol. Moderation is the key when cholesterol and saturated fat wants to jump aboard. Put your focus on healthy cooking techniques also!
Best choices:
Beef & Pork is a great source of B-vitamins iron & zinc…watch for the extra passengers…cholesterol and saturated fat. Choose lean cuts & stay away from visible fat.
Poultry without skin is naturally low in fat. Remember, white meat please! It has ~½ the fat of dark meat.
Fish…most types are naturally low in fat and cholesterol, but dip it in batter and let it swim in a basket of grease…bad news!
Eggs are also a good source of protein…but just the whites please. All of the fat and cholesterol is found in the yolk…NO YOLK!
Legumes…or better known as beans, peas, and lentils…provide protein with no cholesterol and they are high in fiber, rich in complex carbohydrates, B-vitamins, iron, magnesium and zinc! Wow…that’s a mouth full…!
Don’t forget the Whole grains.
Menu:
Breakfast: Trader Joe’s Soy & Flax Clusters Cereal (1cup) 7 grams of protein.
Light Soy Milk (1 cup) 6 grams of protein
Hard boiled egg, 6 grams of protein
Lunch: Red beans and Brown Rice (1 cup each) 15 grams of protein.
I don’t really need to finish…with just breakfast and lunch this represents 34 grams of protein. To meet my protein needs I should have 52 grams of protein a day. To get the 18 grams that are left at dinner is easy. Lean protein…of the animal kind is ~ 7 grams per ounce. So, 3 ounces of sliced turkey breast (no-skin) would be 21 grams. Not to mention rounding out these meals with fruit and vegetables…this will provide additional grams of protein.
Simply speaking, amino acids are the building blocks for protein production in the body. Some amino acids the body can make and 9 must be eaten! If you want your body to function properly you must eat a variety of protein to get all the amino acids or puzzle pieces to make the protein structures for a healthy life!
Remember, to eat healthy…you need to purchase healthier protein at the right portions and prepare it using healthy low-fat cooking techniques. Get 5 to 9 ounces of protein spread throughout the day, for growth, maintenance and repair of the body’s tissues. Three ounces looks like a deck of cards.
Play a wise hand…as if your life depended on it!
Le Greta
- Blog post
- 7 months ago
- Views: 164
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Back to Basics - Fiber 101 Back to Basics - Fiber 101
- From: LeGreta_Hudson_MS_RD_CDE
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Description:
Fiber 101
Virtually no Calories…SIGN ME UP!
What’s the name of this food? It is actually a component of the complex carbohydrates we have been encouraged to eat. FIBER!!
Clearly, a diet rich in complex carbs like starches and fibers supports efforts to control body weight, but it can also prevent heart disease, cancer, diabetes and GI disorders.
What is the text book definition of fiber you ask?
They are structural parts of plants and are found in all plant based foods. They are the non-starch carbohydrates that are not digested by human digestive enzymes; however some are digested by GI tract bacterium… which brings up an interesting point! We have good bacteria that live in our intestine. Those little buggers must be fed properly for us to be healthy. Their food of choice….fiber!
There are 2 categories of fiber; soluble and insoluble. They each offer unique health benefits.
Soluble fiber is indigestible food parts that are a type of gummy fiber that dissolves in water to form a gel. It helps to lower cholesterol levels by binding to some of the dietary cholesterol in the digestive tract and eliminating it as waste. It also slows the time it takes food to leave the stomach; therefore slowing down glucose absorption…which is good for people with diabetes, as it helps to control their blood sugar (glucose).
Sources of soluble fiber: apples, blueberries, pears, oranges, grapefruits, figs, carrots, beets, okra, varies other vegetables, oats, barley, beans, peas, lentils.
Insoluble fiber is indigestible food parts that do not dissolve in water. It gives structure to plants cell walls…kind of like the skeletal system of a body. It doesn’t change much as it goes through the GI tract. This type of fiber acts like a sponge…soaking up several times its weight in water. Insoluble fiber adds bulk to the stool (poop:-)…which causes it to move faster through the intestine…which helps prevent constipation. This is a good thing…because as it speeds through the colon it doesn’t have time to sit around allowing potentially harmful junk to come in contact with the intestinal wall. I like to imagine small tumble weeds passing through keeping the walls nice and pink. I call this type of fiber…the scrubbing bubbles of the colon.
Sources of insoluble fiber: bran, whole-wheat breads & cereals, berries, brown rice, prunes, pears, brussels sprouts, cabbage, broccoli, carrots, spinach, potatoes, nuts, seeds, beans.
Most health organizations agree that fiber is an important part of a healthy diet. The average recommendation suggests 20 to 35 grams of fiber a day. The grocery store produce section and a few of the shelves are filled with products that can help you achieve the recommended goal. Fiber One is my cereal of choice…it’s brimming with 14 grams for fiber in ½ cup serving!
If your resolution for 2010 is to drop a few pounds, remember the bulk from fiber helps you feel full and satisfied at mealtimes; this could mean you are likely to EAT LESS. Also, high fiber foods also take longer to chew. It may take you 30 minutes or more to eat your food. In general, foods high in fiber are typically low in fat & sugar and are a good source of vitamins and minerals.
Take home message: WHOLE FOODS ARE BEST! Scientist can’t say for sure if fiber alone is responsible for reduced health risks. YOU know…getting your fiber from a jar and mixing it in a glass of water…!
Synergy is most likely the reason it works. Think about this…high fiber foods also contribute antioxidant vitamins and other substances that may offer protection from disease…things researchers have not even discovered yet.
An Adequate intake of fiber:
Fosters weight management
Lowers blood cholesterol
May help prevent colon cancer
Helps prevent and control diabetes
Helps prevent and alleviate hemorrhoids
Helps prevent appendicitis
Helps prevent diverticulosis
The 911 (emergency) or 411 (information) or 101 (just the facts) on FIBER!
Le Greta
- Blog post
- 8 months ago
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Back to Basics - Carbs 101 Back to Basics - Carbs 101
- From: LeGreta_Hudson_MS_RD_CDE
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Description:
Back to Basics – Carbs 101
Good carbs… bad carbs ….what’s a person to do? I’ve just started a new semester and with all the talk of a new year... a new YOU, I felt the thing that most people would benefit from is a basic understanding of nutrition concepts. I teach a class called diet therapy for health professionals, as well as teaching weight control concepts to clients in a weight treatment center.
A fundamental understanding of food… is what people need to make wise food choices. Once you understand the science you can examine advice with a critical eye. As I always say……Show me the science!
NOW…let’s get started…
Whether you are daydreaming about your next sun filled vacation or driving the kids to their afterschool activities, your brain needs carbohydrates (carbs). Some feel that losing weight, means losing the carbs. Not so…Carbohydrates produce energy or fuel. Yes, just like gas in a car…but carbs is fuel for our bodies. I can’t remember the last time I could drive my car without gas! When carbs are eaten, they are all broken down into small simple sugar units…& are carried to the liver to be converted to glucose. The glucose travels throughout the body, supplying energy or fuel to all its tissues & organs. The primary function of carbohydrates is to provide energy. Understanding the different qualities of carbs can help folks achieve and maintain weight loss goals.
Now, I’m going to try to make this short…this is usually a 2 ½ hour lecture! I will Keep It Sweet & Simple
There are 2 classes of carbohydrates; Simple carbs and Complex carbs. One gram of carbohydrate equals 4 calories. For you folks that like counting calories!
Simple carbs or sugars are usually sweet to taste & enhance the flavor of foods. Examples are table sugar (sucrose), fruit sugar (fructose) & milk sugar (lactose)...so in other words… cakes, cookies, candy, fruit, milk & dairy foods. As you can see, not all simple sugars are bad. Fruits are a great part of any weight loss program; they contain high levels of vitamins, minerals, & fiber…and low fat dairy makes a good food choice. The simple sugars in question are the ones that are high in fat, i.e., candy, cake, doughnuts, and pies…just to name a few!
Complex carbs are starches, glycogen (sugar stored in our muscle & liver cells) and dietary fibers.
Starches are the most familiar of the complex carbs. Due to their complex chemical sequence they taste “starchy” instead of sweet. Examples include breads, pasta, rice, cereals, vegetables, beans, peas, potatoes, and grains.
Now…glycogen…
…remember carbs provide energy (fuel). Excess carbohydrate has 2 fates:1. Excess carbohydrates are diverted to glycogen (limited storage…to be used for later…like during exercise or when you are hungry).
2. The body very efficiently converts excess carbohydrates to fat.
Bottom line: glycogen serves as a back-up energy source…..& …..Once glycogen stores are FULL, the extra glucose converts to FAT. The unfortunate part of this story is that the body has an unlimited capacity for fat storage.
Take home message: It’s important to eat only as many calories as you need.
Let’s not forget FIBER, FIBER, and more FIBER! It can’t be broken down & digested by digestive enzymes. I’ll give you more specifics in my next blog.
Just remember … make friends with fiber. It fills you up with no calories left behind, as well as promoting bowel regularity!
Carbohydrates are an important part of a healthy lifestyle. Simple sugars suffer from guilt by association. Fresh fruit is always a healthy option verses sweet desserts (cookies & pies). Complex carbohydrates aren’t always a good option, when high-fat toppings are added. Sour cream and / or gravy covering a beautiful Yukon gold potato or cheese sauce on fresh green broccoli. My personal favorite... the beautiful INNOCENT baked sweet potato at about 100 calories (3 oz), can be transformed into a 400 calories mess of a side dish when smothered in butter, brown sugar & marshmallows. Let's stop the madness!
Eat a variety of carbohydrates, simple (fruit & low fat dairy) and complex. Use healthy preparation techniques…curtail the condiments…and enjoy!
Eat 4 Life! Le Greta
- Blog post
- 8 months ago
- Views: 108
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