Learning to eat …

February 12, 2009

Quick Food Diary Stats: Thursday 2.12.09

Filed under: Food/Fitness Journal, weight loss — Tags: , , — tamiofbrooksgroth @ 11:19 pm

What I ate Today:

  • Millet Square (cooked millet (like oatmeal) and then backed into squares … my favorite recipe yet from my McDougal diet days … and the kids love it too!) with strawberry preservers on it
  • Green Smoothie: 2 bananas, handfuls of spinach, frozen banana, celery
  • coconut oil/garlic/lemon juice broth (teaspoon of coconut oil)
  • Big ole salad: 2 handfuls spinach, 1 zucchini (? not quite cup diced), 1 cucumber (about cup), few carrots, 1/2 orange bell pepper, few slices of onion, 1/2 avocado and lime juice w/ bit sea salt and aprox 2 T. sunflower seeds
  • Green Smoothie: 1 grapefruit with 1/2 bunch parsely (yum!)
  • one gluten free bread stick dipped in tomato sauce
  • Soup: cup raw cauliflower, one yellow bell pepper, 3 cups sesame seed milk (cup seeds blended w/ 3 to 5 cups water depending on preference), bit hot pepper, 3 cloves garlic, bit sea salt, bit dulse  — ate one bowl serving of this and there is another large serving left over
  • Green juice of — one large cucumber, 3 stalks celery, 2 kale leaves and bunch of kale and chard stalks, and lime juice — drank half of this and rest is in fridge for tomorrow … it’s OK but was thinking fennel would be good in it.

Nutritional breakdown according to nutridiary.com:

  • 57% carbs, 32% fat, 11% protein
  • 1340 total calories (and I am SO not hungry nor was I at any point … almost felt like I was over eating!), but a whopping 427 of those from fat — healthy fats though (seeds, coconut oil, avocado, and some naturally in the veggies — it’s amazing to see that actually when analyzing them — I never thought celery had any fat at all, but it does!) That is an estimate on calories though because I’m not measuring every food exact and some things aren’t in the database exactly.
  • WAY exceeded all my nutrient needs that it tracks — including way over 100% on calcium and iron! And of course I’m practically mega dosing on vitamin A and C

Fitness:

  • 25 minutes on the cross trainer at the gym along w/ 15 minutes on the rebounder this morning … and as soon as I publish this I’ll stretch some … but I need a full hour stretching work out yet this week!

Notes:

It has been interesting to track the foods, but if I keep it up I’ll have to give in and buy the pro version (or track another place?) as entering the info in two places is time consuming! I’m glad I’m doing it for awhile to get an idea about the different foods and how I feel, but I’ve very uncertain about how useful it will be for me long term to focus this much on the numbers so to speak.

I felt really heavy after eating lunch again today, and the fat content really shouldn’t have been “too high” so I wonder if it was just too much food bulk-wise, of if I didn’t eat it slowly enough and really chew … or something else entirely. Otehrwise, I felt really well today. Even though if you were paying attention you noticed two cooked items on the list — see I’m not a purist … as long as I’m getting my nutrition (12+ fruits/veggies a day!) and not eating foods that make me ill! 🙂

I felt pretty good on my cross-trainer today, but wondered if I would have felt better without eating the breadstick right before going to work out (they were fresh out of the oven, and I decided to not be so uptight about my food, and try one — only regretting it when I learned they had milk/cheese in them which is a trigger food for me).

I can’t make up my mind about the cauliflower soup with the sesame seed milk base — the sesame taste (think tahinni) keeps coming back into my mouth this evening. And I feel pretty “heavy” even though it was a small meal. I might freeze the rest of the seed milk to use sparingly in other soups, dips or smoothies…or at least some of it.

Tomorrow is supposed to be a lower fat day, but we might go out for lunch for valentines day so we’ll see how that works out. My theory though is that I’ll run better Sat. morning if I keep he fat low Friday. Stay tuned …

February 4, 2009

Bonus Incentive (Free yoga classes when I meet my weight loss goal)

Filed under: weight loss — Tags: , , , , — tamiofbrooksgroth @ 10:45 am

“Simple Pleasures are the last refuge of the complex” Oscar Wilde

I had my favorite health treatment yesterday — an hour of thai yoga massage and then an hour of regular mesage from Christina and Simple Pleasures.  Christina was full of praise and kudos for what great shape I’m in now versus last summer. She then asked me what my weight loss goal was, so without a missing a beat, I said 130 pounds — after all that is what is on my affirmation on my mirror. (If you have a goal, you need affirmations!) Christina then said that when I reach that, let her know and she’ll give me 8 weeks of free classes! Woo Hoo!

Do you have any extra incentives going for you in your goals? Would it help if you did? What type of incentives can you set up to help you?

February 2, 2009

Past the 50 pound mark! (Weight loss and measurement chart)

Filed under: Saturday Morning Weigh In, weight loss — Tags: , , — tamiofbrooksgroth @ 2:43 am
Date Weight Body Fat % Inches Total
May 2008 220
10/16/08 194.0 43.7
10/25/08 191.0 42.9
11/1/08 187.6 41.7 245
11/15/08 184 40.8
11/22/08 181.8 40.8
11/30/08 180.4 39.7 233.25
12/9/09 179.8 39.5
2/1/09 166.8 35.5 222
Loss to Date: 53.2 pounds 8.2% 23 inches
  • Waist: 34.25 (-4.75)
  • Chest: 38.25 (2.75)
  • Hips:41.5 (-4.5)
  • Right Thigh: 21.75 (-1.75)
  • Left Thigh: 21.5 (-2)
  • Right Arm: 11.75 (-1.25)
  • Left Arm: 12 (-1.5)
  • Belly 41 (-4.5)

I have misplaced a few notes with intermediate weights and inches so maybe I’ll update the chart and make itmore complete when I find them again. I’m so glad I’m keeping track of body fat percentage and inches as well as weight because sometimes the scale does funny tricks of not moving for days or moving back up. Generally my pants fitting or not fitting because they are too loose is enough to reassure me that I haven’t been eating in my processed food in my sleep, but it sure is nice to be able to measure the results in other ways sometimes, and I highly recommend it to anyone that wants to track their weight loss.

I also can’t believe it’s been so long since an official update! Especialy since I was so excited last week to be at the 50 pound mark!

I don’t think I started losing weight at all until August so that makes it 6 months now and just over 50 pound of weight loss. I think that is a reasonable rate of weight loss, and my body seems to think so as well by how it feels most of the time (ALIVE I mean really alive!).

It’s interesting how suddenly everyone seems to be noticing the weight loss … to the point of not recognizing me. That’s kind of cool … and validating. I hope a few people can tell I’m way healthier too, but if not I’ll just have to continue to shout it from the roof tops!

In other news I started the 90 day detox today!!! And so I’ll shift my blogging more toward that although I see no problem in completing a BES program while starting the detox as the programs, at least at this stage, do not conflict at all. I’m so exicted about trying some of the awesoem recipes in the 90 Day Detox menu plan — they look AWESOSME.

~Tami

P.S. If now isn’t the right time for you to join in the 90 Day Detox (although I may be able to twist Tera’s arm if you still want in), then listen to the Q&A anyway so you have the info for when you ARE ready. And then sign up for the FREE 7 day detoxGreen Smoothie Challenge … or just join in the blog or twitter chatter! 🙂

January 8, 2009

The weight just keeps falling off! (Do you want to loose weight? Are you? What have you tried?)

Filed under: FOOD!, Health, Today I ..., weight loss — Tags: , , , — tamiofbrooksgroth @ 10:50 am

Today I’m simply going to ramble a bit. It’s the new year and everyone is all about resolutions and wanting to look better (feel better?) and, of course, loose weight!

How many of you have weight loss resolutions or goals? (Maybe I should set up a poll or survey!)

I have to admit to having those types of resolutions in the past, but honestly not often. You’ll notice that this year I didn’t list any specific resolutions. I will however be posting an “Eating Manifesto” for the year soon. Generally for me it has either been the case that I’m on a healthy path or I’m not. I have never  rarely gone for a typical “diet” or quick fix. The few times I did go with something that was all the rage, like my brief  journey into the Atkins world years ago, I have always regretted it. And counting calories or points is something I knew would NEVER be for me. That sounds simply like it is all about the negative and deprivation — what you can’t have rather than enjoying nature’s bounty and what you CAN have. And typical canned diet shakes such as slim fast??? YUCK and full of YUCK!

You MUST feed your body first! And the more I learn about health and nutrition the more convinced I am that if you take care of your body, then proper weight (and great skin!) will follow.

So when I hear about all of the recommendations or the various things people (especially women?) are trying in order to loose weight it kind of makes me sad because I know that attaining better health is SO doable!

Ahh, but this post is about my own releasing of weight right? Or at least that is what the title indicated!

So, during this past month — aka “the holidays” — I LOST nearly 10 pounds instead of gaining the traditional holiday 5 to 10 pounds! And I did this without much exercise. The lack of exercise is NOT something I recommend. In fact my very specific goals/resolutions for the new year focus almost entirely on exercise and fitness because I know this is an area that I really need to start kicking myself in the butt about and get going and get in shape!

But back to the weight loss …

I will do an official weigh in and measurements this weekend. But so far things are looking good for the past month according to my quick jump on the scale when I got back from my 2 week driving vacation with the kids. I have to admit I indulged a bit (a little is fine unless you are allergic, etc.) — gluten free christmas cookies, and LOTS of tortilla corn chips with LOTS of gaucamole and salsa, and of course a few glasses of great organic red wine. So, see I DO indulge some. 🙂  Then last weekend I stayed raw but indulged in A LOT of raw pizza and then cheese sauce the next day (too much of anything isn’t good … with the cheeses I eneded up with LOTS of nuts in my diet for a few days — high fat and while healthy in general these proportions were a bit excessive).

I also paid close attention to how my body responded to these various foods, and I did indeed notice that I was less than at my best. And who wants that long term? A hangover, even just from food, is really not the way to live life. The same goes for feeling bloated or constipated. My health concerns may make this a bit more extreme than what others experience but we can ALL learn by listening to our bodies MORE than we listen to the scale.

But if you really want to loose weight ??

I recommend starting with the advice from Michael Pollan, author of the Omnivore’s Dilemma: “Eat Food. Not too much. Mostly plants.”

You want more specifics?? Well, stay tuned because I’ll be sharing lots more soon. But in the meantime, get your groove on with green smoothies. If nothing else it will help you get your recommended fruits and veggies (especially greens!!!).

Follow me, in all my every day glory on twitter at: http://twitter.com/tamigroth

And, likely more important when looking to gain health and/or loose weight, follow the Green Smoothie Queen: http://twitter.com/SmoothieQueen

~ Tami

P.S. If I’m right, I’ll be nearing a 50 pound weight loss next week! How should I celebrate?

November 30, 2008

No Wonder My Pants Were Falling Off! (weight loss and more at the end of the Body Enlightenment System)

Filed under: About Me, Challenges, Health, Today I ..., weight loss — Tags: , , , — tamiofbrooksgroth @ 11:19 pm

groth_34-2Whoa! Time to check in with my Learning to Eat blog because I have certainly been learning to eat! The BES ends tomorrow, and it has been an incredible month. It’s truly the beginning of permanent changes for so many wonderful people. For me personally it has meant a refining of what I eat and how to eat it, AND at the same time it has been full of emotional processing and release. While I’ve lost weight and inches, I have GROWN in the many important ways.

I’ll share the numbers with you first. I want to point out the completeness of the numbers and encourage any of you that are interested in weight loss (remember my primary goal is total health), to measure more than just weight. I’m glad that I have the scale that measures body fat as well. Even if it’s not the most accurate BF calculation possible, it still shows that even when the scale isn’t going down as fast as it seems it should that I am indeed loosing fat. Also I’m SO glad I started the month with taking measurements because now I have concrete numbers to look at about what is changing with my body. For those of you not inclined to take measurements, then simply looking at how your clothes fit can be a great guide as well … my measurements confirmed what my clothes had already been telling me – I was loosing inches off of my hips, butt, and belly!!! This is good because this is where all my fat went the last few years. J So, off it comes now!

Month of the BES (Body Enlightenment System) by the Numbers

  • Weight lost: 7.2 pounds
  • Percent Body Fat Lost: 2%
  • Inches Lost: 11.75
  • Clothing sizes change: -2 (from sizes 18/20 to sizes 12/14! … no more XL!)

Official Measurements on 11/30/08
Waist: 37 (-2)
Chest: 41 (same)
Hips: 43 (-3)
Right Thigh: 21.75 (-1.75)
Left Thigh: 21.5 (-2)
Right Arm: 13 (same)
Left Arm: 13 (-.5)
Belly 43 (-2.5)

Date

Weight

Body Fat %

Inches Total

May 2008

220

10/16/08

194.0

43.7

10/25/08

191.0

42.9

11/1/08

187.6

41.7

245

11/15/08

184

40.8

11/22/08

181.8

40.8

11/30/08

180.4

39.7

233.25

Loss to Date:

39.6

4%

11.75

But I have to tell you that the weight and inches that are coming off is truly only a fraction of what is happening. For me personally I am also gaining so much insight into my health in so many ways, and even more than that my emotions and spirit are evolving in ways that feel really good.

Abundance of greens and veggies!

Abundance of greens and veggies!

So, if I was learning about raw foods, the importance of eating greens, and a alkaline diet before the BES program, what did BES do for me? Well, first there was a HUGE amount of support both personally and as part of a community. That support and sense of community was so helpful at this point because eating such a unique diet can be isolating, especially as the holidays approach. There was also a sense that someone would always be there to reach out to with questions or for support—someone that understood the process I was going through, and likely someone armed with information to help.

BES also has a fitness component and I’m sure that is why my bottom has begun to disappear. As I’ve both done my 20 minute minimum each day and also started integrated more activity throughout my day (squats, push ups, etc. throughout the day). And Tera makes the fitness component SO fun with fun names and challenges for everything. I feel I’ve made a breakthrough with fitness again because I realized yesterday, when I didn’t do my 20 minutes on the rebounder, that the day just didn’t seem quite right. I now know that I feel and do better when I start my day with that 20 minutes (or more) of heart-pumping activity.dcp_5757

And something I had no idea before starting the BES program is that it includes not only LOTS of encouraging affirmations, but also daily worksheets and a commitment to make changes. I found the daily worksheets were very empowering as they showed me daily all of the great choices I did make with meals and fitness, AND they gave me the opportunity to list the things I plan to do, check them off when I did them, and list what to improve on tomorrow.

The most powerful line on the sheet though is the one that lists one thing you could do today that you’ve been putting off. So each day I was encouraged to do something I had been putting off. For me, and especially this month, was HUGE. This alone could have transformed my life this month. It’s a process and there are still a couple of things left for me to list on that line this next week before I even have to think hard about what I might be putting off – but I have accomplished so much. And in the process I’ve let so much of the negative energy attached with procrastinating things! J (Praise God!)

A Wonderfully Savory Green Smoothie

A Wonderfully Savory Green Smoothie

And then there is the hardest thing to talk about – the emotional processes of the BES program. I think it should be called Total Person Enlightenment Program! And I learned how these things go together. I learned that processing emotions and digesting foods are two things that each take a LOT of energy. In fact that can take so much energy that your body often can’t do both things at once – this means you can effectively stop your emotional processing by eating – hmm stuffing our emotions quite literally! This also means that when you don’t eat as much, eat things that are easier to digest, or do a fast (we do water or juice fasts on BES for partial days) – well, then the emotions are free to flow! This can be overwhelmingly surprising for someone that thought the emotions were already dealt with! But no we have many layers of emotions and I think I’ll have to do much more fasting (and then praying/meditating) before I’ve peeled off all of the layers!

The BES program gave me the support I needed to go ahead and start feeling and processing some complicated emotions. Those that know me know that my daughter’s birth/death anniversary is November 10th and November has been a really, really hard month for me for the last seven years … I went into this November with all positive affirmations and feeling really great. I thought I was just going to peacefully remember my sweet girl, but no my spirit, now free to emote away, had other ideas. So, for a few hours I was thinking maybe this was not the time to be doing the BES program, but then I realized that I maybe would not even have been able to access those emotions if it were not for the BES program. Now that is powerful!

Now that the program is over, but the evolution of me continues. I will be part of a continued coaching program with Tera from The Raw Divas, and I will continue to post on the Green Smoothie Blog, and I’m sure I’ll do another live session of BES in the future. Additionally, one of my post-BES goals is to stop ignoring this blog. J I’m going to get back to posting nearly every day simply about what I’m eating no matter how mundane it sounds to me. I want to do this for future reference for myself as well as so that everyone knows what I’m eating. I’ll also occasionally update my fitness activities, and hopefully do some really juicy posts all about vegetables and how I’m continuing to learn to eat!

Yours in health ~ Tami

P.S. Are you joining me on the 24 Day Green Smoothie Countdown to Christmas?

November 1, 2008

November 1st: Saturday Morning Weigh In — with Measurements

Filed under: weight loss — Tags: , , , , — tamiofbrooksgroth @ 10:48 am

I decided to get this posted before having my green smoothie and getting busy for the day. Of course I’m not sure I can count the day as busy when it includes two hours of Restorative Yoga! Lucky me. 🙂

We’re also being blessed with truly gorgeous weather. It is a last hurrah before winter comes to settle in I suppose, but I’ll take it. I’m hoping to walk, ride bike, and even rake leaves this weekend. Since there are still many leaves on the trees I’ll likely have to spend some time, likely in much cooler weather, doing it again in a couple of weeks as well. But after this weekend the bikes will be in storage so we can start parking the car in the garage and the van in the driveway as alternate side parking starts now! (The joys of living in a cold and snowy climate!) I’m looking forward to the day when the bikes are not impossible to get out on the unexpectedly warm days in the fall and spring, but alas that is not now.

OK, so in review of the week — it was prep week for the Body Enlightenment System program which officially starts today! In reality I didn’t do anything differently than I have other weeks, and actually ate a bit more cooked food than usual, including gluten and cheese free pizza while out with Nessa after our appointment at Mayo in Rochester (and, yes, it does still qualify as pizza). However, I also had my daily green smoothie, almost daily salads, and started paying more attention to only eating until I’m not hungry and slowly and completely enjoying my smaller portions. It will be good to eat less through the winter now that we have received our last CSA box for the season!

I didn’t really expect great things on the scale, but was pleased with the results this morning. 🙂

Today my stats were:

  • Weight: 187.6
  • Body Fat 41.7%
    • Waist: 39
    • Chest: 41
    • Hips: 46
    • Right Thigh: 23.5
    • Left Thigh: 23.5
    • Right Arm: 13
    • Left Arm: 13.5
    • Belly 45.5

10/31 Inches: (Total = 245)

(All moms likely know what the Belly measurement is; it isn’t always included but it was important for me to include it; c/s moms especially know what this one is as reportedly after the fat is pushed up for closing during surgery the belly will never be the same…I don’t know but it would be nice to find out)

I probably won’t do measurements again until the end of the Body Enlightenment System program (so in about a month), but I will continue with weekly weigh ins as well as sharing other trials and challenges — and hopefully getting back to more pictures of FOOD — you know those yummy veggies. Believe me I’m as surprised as the  next person about how much I rave over kale these days! Speaking of Kale, I need to go get some marinated for part of my last supper before the fast for the first day of the BES! I also need to make some Kale Chips! 🙂

Here is a reference table I created to help me track things. 🙂

Date

Weight

Body Fat %

Inches Total

May 2008

220

10/16/08

194.0

43.7

10/25/08

191.0

42.9

11/1/08

187.6

41.7

245

Loss to Date:

32.4

2%

October 31, 2008

Some Goals (Weight Loss)

Filed under: About Me, Challenges, Health, weight loss — Tags: , , , — tamiofbrooksgroth @ 9:39 am

I mean goals other than feeling well — healthy, vibrant and all that. 🙂

Why wait for New Years?!?

I’ve been encouraged that even during this challenging week when I’ve done very little for exercise and have had a mini chocolate bar or two (mostly fair trade at least), that I’ve still dropped a little weight … and the Body Enlightenment System is just starting this Saturday so things should just get better and better!

So, I started thinking about what could happen if I kept losing weight a couple of pounds a week on average.

And I decided that if that happens, these would be reasonable goals:

  • By Christmas Vacation (December 17th is approximately when we leave) — be at 170 pounds or less
  • By Easter be at 145 pounds or less (April 12th; lent starts Feb. 25th)

Earlier this week I verified via medical records that according to the scale at the clinic I was at 220 in May 2008, so I’m going to use that as my “highest weight” even though I think it may have been a tad higher before that. So, according to that I’ve lost 30 pounds so far!

According my my medical records the weight was slowly starting to come off about the same time I slowly increased my percentage of raw food. Looking back I would guess that it was about August when I became about 95% raw, and started actually paying attention to it closely. I’ve also discovered that I feel the best with primarily fruits, vegetables and greens. This means I do eat some nuts and sprouted grains, but that isn’t my daily diet at this point.

If I meat my goals, I’ll have lost 50 pounds by Christmas and a total of 75 by Easter!!!

After that I think my goal will just be to increase my physical fitness and stay healthy. I think that will mean continueing to eat a high raw food diet, but I’m not sure what percentage that will be. I may include more cooked whole grains in my diet at some point, especially in the winter, but remain low/healthy-fat vegan (wild and brown rice, potatoes, etc. — macrobiotics or McDougal eating plan?),  and still eat a high percentage of raw foods including green smoothies daily. I can’t imagine going more than a short while without green smoothies at this point. 🙂

I’m also thinking very seriously about doing a juice/Green Smoothie fast during lent, but I’m not committing to specifics yet at this point. I do feel very strongly about doing something like this though. Having a juicer at my house before that would be a requirement though. 🙂

OK, now that this is out there in the public world, I just need to make some reminders around my house. 🙂

Looking at it this way sure makes those couple of pounds a week look good!

In Health and Happiness —

October 24, 2008

Weight Loss as an Incentive, the Body Enlightenment System and why you should join me!

Filed under: Challenges, weight loss — Tags: , , , , — tamiofbrooksgroth @ 4:45 pm

First the important note —

You only have 24 hours left in order to take advantage of
the new weight loss version of the Body Enlightenment System
with Angela Stokes and The Raw Divas. This program is being
called, “The Healthiest Weight Loss Program on the Entire
Internet,” and for good reason!

SIGN UP NOW

The registrations for this 30 Day Raw Food Weight Loss
Program close on Saturday (October 25, 2008) at noon! This program is truly
transformational! Check out all the dozens of success
stories here:

Body Enlightenment System Details and Success Stories! (scroll down for success stories)

Who knows? Maybe your story will be next! 😉

~~~~~~~~~~~~~~~~~~~~~

Now, WHY, on a personal level, should you sign up for BES? Well, I want to say because I want as many people as possible to be totally transformed in how they look and feel. I want more healthy people in this world! I want to part of that energy and want you to be too.

I’ve been meaning to mention weight loss as an incentive for changing my/your eating, and will write more about in detail throughout the upcoming weeks. I started down the path of drinking green smoothies and eating a high raw food diet for health reasons — because I was sick of being sick and tired! BUT when the weight started slowly but steadily dropping off …. well the fact that all of my jeans are now falling off (must find time to shop!) couldn’t have come at a better time! I had kind of gotten used to feeling good and maintaining a clean diet didn’t seem quite so important so I would cheat more here and there. Add to that the fact that in general I have more energy so I could experiment with more complex “raw food” foods (desserts and richer meals made primarily in the dehydrator), and it was easy to stray from my simple and very effective diet of primarily raw fruits, veggies and greens … when I could no longer ignore the weight loss I decided it was time to embrace it! So I bought a scale, and plan to take my body measurements  — and then I plan to SHARE it here!!! 🙂

It’s obvious that not only do I feel better and have more energy when I stick to those fruit, veggies and greens, but I also loose weight faster. And while I’m not in a huge hurry, it sure is nice to just melt it off. And I realize the weight loss incentive may be just what I need to stick to a diet that is healthier for me in every way! I don’t know why as humans it is so hard for us to do something because it is good for us — to take pleasure in nourishing our bodies, but we rarely do. But weight loss, that is an easy incentive in our culture. But if you’re going to do it, do it right! Do it in a HEALTHY way that will also help you long term both in keeping the weight off and also being a healthier individual. 🙂

So, that’s where I’m at in regards to weight loss. Stay tuned to see what the scale and tape measure actually says. I’ve lost 25 pounds so far which is what give)s me the encouragement (and courage! to do this, but I have a LONG ways to go.

Also, I’ll be sharing a lot more intimate details of my BES journey on the Raw Diva BES forums, so if you join me you’ll be able to participate as well. I am SO looking forward to it as it’s exactly what I need right now (THANK YOU RAW DIVAS!).

To your health —

Tami

P.S. If you just can’t do the Body Enlightenment System right now, please look at what you can do to move to a healthy weight and a healthier lifestyle. After reading about the BES system, look around at what else the Raw Diva site has to offer. There are many free articles, and some FREE programs as well (I’ll certainly be talking more about The Truth About Your Food soon!).

xoxo

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