What is a Caveman Diet?

What is a “Caveman Diet”?

A Caveman Diet or better known as the Paleo Diet is a diet where you basically eat how a caveman ate. No sugary foods and processed foods. Cavemen did not have hot dogs and burgers, nor taco’s for lunch or a bag of chips for snack time. They had to hunt for their own meat. In its most basic definition, a caveman diet is a diet where you just eat meat, nuts, fruits, vegetables and drink water; LOTS of water! ( I add water based drinks like Crystal Light and Tea, because I like them:) (Try protein chips instead of regular chips!!)

If you remember in your history book in school you may have seen cavemen pictures most probably. If you notice, the cavemen are built really well with very little body fat! That’s something for you to think about. They have very fit bodies because they don’t sit around watching TV all day or use a computer 10 hours a day and eat junk food.

They eat lean protein, run around looking and hunting for food. They even have to chase their food really long distances just to eat! Considering this, the “Caveman Diet” was born. Eat “natural food” and get plenty of sleep and exercise. It sounds simple and it could be simple depending on your addiction to sweets or processed foods. Anyway, once you get started after your first few days, it’s time for a tasty healthy lifestyle for good!

The amazing benefits of following the Caveman Diet:

  • Improved sleep
  • Increase in muscle mass
  • Greatly increased speed of weight loss
  • Less or no bloating
  • Reduced allergies
  • Better absorption of nutrients from food
  • Greatly lowered risk of heart disease, diabetes or cancer
  • Mental clarity
  • Healthier gut flora
  • Increased lipids
  • Improved mood or attitude
  • Clearer skin
  • Healthier looking hair

But does the Caveman Diet come with side-effects? Is it really worth it? According to Robb Wolf, the only side-effect of following the Paleo diet and eating like a caveman is that it will bother your friends how great you’re going to look after being on the Caveman in short time!

For example, If you’re in a restaurant and your friend asks to order for you and he/she orders something that’s not really “Paleo” then you’re going to have to refuse which might bother other people and you might be considered a “party pooper!” but real friends will support your Paleo diet and will admire you eating like a caveman!!

So do the pros outweigh the cons? I think so, but you’ll have to decide for your self:)  I know, I’ve lost over thirty pounds on this and I’m not starving!  Just saying:)

Have a Wonderful Day!

Thomas W.

Making Multi-level Marketing Leads

Making Multi-level Marketing Leads

Isn’t it about time you took your network marketing business to the following level? If you really want to then you have to realize you need to spend a lot of your time building your business by only doing those things that move your business forward.

And that means prospecting and recruiting and getting lots of multilevel marketing leads on demand.

Multilevel marketing can only be successful if you concentrate on prospecting To people looking at their flow chart on online marketingand recruiting. Product sales may only be a little percentage of the commission that you make, and by enrolling new people for your down line you’ll be leveraging their time to supply earnings for you and that’s where the financial independence of MLM is found.

The key to effective prospecting is to find what is sometimes known as “lead prosperity”. All that implies is that you should be ready to create more leads than you can probably handle yourself.

Off-line Strategies for Finding Multi-Level Marketing Leads

The entire secret to taking your multilevel marketing business to the subsequent get more leads word on yellow notepaper with cork background.level, is to present your business proposition frequently and consistently to new folks. This will come easy to those of us that have been in sales, but folks who don’t have a background in sales or marketing find it a lot more tricky. Many folks starting in M.L.M. will do as they’re told they can badger their friends and family, and drive the majority of their colleagues insane.

Your friends and family are what is known as a “warm” market and fairly often it may work.

It stands to reason though you may basically run right out of folks you know to market to. So what do you do then?

This is the hard part– the following step is to go out and approach folks that you don’t know. The most effective way to use a multilevel marketing leads generation system that utilizes both online and off-line marketing models.

One thing you could do is have flyers printed and distributed around your Advertising Marketing Business Strategy Conceptneighborhood or town offering to show folks how they can make a good income by working part time from home. Put a link on your web site or in a show and follow-up with folk who do express an interest in knowing more. You may also run small classified ads in a local publication or paper. If you can afford it, you could also place in a national newspaper like USA Today.

The problem with these off-line strategies is that you’ve got to wait – you hurry to make the cut-off point and then you have got to wait until it’s published and starts bringing in results. These are rather limited hit or miss methods.

The Simple Way to Generate Multi-level Marketing Leads Online

It takes mass marketing and attraction marketing systems to generate massive amounts of leads. This is what they the top producers do:

  • Post videos on social media sites like YouTube
  • They’ll write beneficial and informative blog content
  • You could write useful articles about how people could earn more money
  • It’s possible to get free ads in some places online, or you might pay for classified advertising
  • Via other advertising techniques they’re going to drive carefully targeted traffic to their sites

The thing is to focus on one target market at a time for example, retirees and Target with customers on itthen find out which explicit keywords seniors are using to find business ventures on line. Using those keywords you can produce articles, videos, and ads to attract traffic. Promote market and promote, repeat it.

Don’t you think it’s about time you took your network marketing business to the next level? If not today, then when? Let’s get on it!

To Your Success and Happiness

Thomas Wallace


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If you want great paid traffic look at these:)







Making Money Online

Making Money Online

Picture of money with the words Making money online has been a very popular endeavor even before the dawn of social media. In the past, internet business opportunities were very profitable and those who understand the tips could really make a hefty sum.

Some of the first MLM business programs were very successful that other online marketers decided to establish their own MLM companies. These new networking opportunities provided more chances to unleash the awesome powers of MLM income. However, an average person may find it difficult to choose one networking company because of the competition. Whether you are a starter in the world of network marketing, or an experienced marketer who wants to rethink strategy, you can learn some of the effective ways to unleash your income.

Focus Before Diversifying

A group of blue people multiplying from one to two to nine.

One of the most popular reasons why people struggle with any MLM practice is rooted on their strategy in signing up with several opportunities. Becoming a member of different MLM opportunities may seem great, as you can gain varied sources of income that may be credited to your bank account in different schedules. This way, your residual earnings from the lead system business can be more stable.

However, you can only achieve this if you work passionately on all programs that you are involved in. If you choose to do this on your own, you will only slow down your progress in achieving success in any programs.

The reality is, you can make money online, if you begin and focus on one marketing opportunity. Choose one program and master how you can make the program work and when you figure out the intricacies to success, you can diversify and focus on another program while your first program is on autopilot.

Put Great Effort in Lead Generation

Lead Generation Arrow going up

Generating leads is key in automating your initial network marketing program. As a matter of fact, successful lead generation can single-handedly unleash your income potential. In generating prospects, you need to start with an effective capture page that might be provided by the network. If this is not the case, you need to design it or have someone more experienced to do it. It is also better to customize the page so it will be more unique. While you are on this phase, you need to take note that people searching for a great business opportunity are usually easier to encourage when you present them with unique offers.

Be sure to include an opt-in form on your capture page. This form should be designed in such a way that it could acquire leads so you can easily manage them on your own time. Hence, you can generate leads by promoting that specific page to your target prospects. Learn how your program works so you will know exactly the market segments that might be interested in becoming a member of your network.

A Quick Review

Picture of a sales funnel

The pointers described above can help you in achieving success making money online, but don’t expect to unleash your potential income in a couple of days. You must also try other effective marketing strategies and be sure to consider the current marketing trends that can be applied to your awesome business.

To Your Happiness and Success

Thomas Wallace


Do you need to buy MLM leads?

Do you need to buy MLM leads?

Not all MLM leads are made equal. For example, are you aware most of the Freeway sign reading network marketing leads available on line are made of what is known as a co-registration lead? And if you’re serious about building a lucrative network marketing business – a co-registration leads are really worth less. But a company specific lead can be worth it’s weight in gold. So,let’s chat about the various leads available and the right question you’ll want to ask before rushing out to buy MLM leads.

Do Not Buy MLM Leads Blindly

It doesn’t matter if you re a fresh distributor to the industry or whether you’ve been round the block a few times, working MLM leads is the lifeblood of your business.

Man looking off in the distance with the words So you basically have two choices when you and every body on your team runs out of warm market contacts: you should buy MLM leads or you can generate your own fresh leads. If you’ve got a choice, you will always find larger success when you attract people to have a look at what you have to offer.

Many online lead brokers will offer to sell you fresh real time business opportunity search er leads. But what are you actually getting when you invest in this type of lead? In most cases the lead broker is nothing more than a mediator for a much larger list broker like Cutting Edge Media.

CEM Leads run a bunch of full page generic business opportunity searcher adverts, Television spots and hosts masses of web sites. Since these are universal in nature, the individual replying isn’t specifically looking out for a network marketing opportunity. So the question begs: When you buy MLM leads are you really getting MLM leads?

Best Buy MLM Leads

Home business opportunity seekers come from these various advertising sources and usually land on a lead squeeze pages. They fill in their info which includes name, address, e-mail, telephone, and up to five answers to these questions: reason for interest, interest level, hours per week to invest, money to invest, desired earnings, time zone and best time to call.

Sounds great until you realize the ad doesn’t mention the price to join nor does it Yellow Lead Generation Sign with Blue Sky and Clouds behind it.mention the undeniable fact you are marketing a network marketing opportunity. So now you’ve got a bunch of not-even-remotely qualified leads you’ve got to sift and sort thru to find a interested person.

A smarter purchase is to buy MLM leads that come from companies like Igor Kheifets Solo Ads. This kind of lead is a little more expensive, but will give you a much larger return on your investment. Consider it. Would you prefer to spend two hours sifting through generic biz opp leads to find one or two people to move forward with or spend two hours developing a relationship with less than a dozen people who definitely showed an interest in joining your company?

Buy MLM Leads As Required

Make sure you buy only as many MLM as you can contact either by phone or email in 24-48 hours. People as you know have small memories and it is always best to strike when the iron is hot. A fresh lead is a hot lead and it’ll always produce the most satisfactory results. The more time you let go by, the colder the lead becomes or, worse, they could have already joined another team.

To Your Success

Thomas Wallace


Network Marketing!

Network Marketing!

Many people dream about going into business for themselves. They wish to quit the rat race of the 9 to 5 scene and strike out on their own. If you are a people person, then you may want to consider the advantage of going into network marketing. Network marketing is all about people helping people both with building a business and selling your products or services.

Network Marketing is Easy to Start

Network marketing is a business that you can start on a shoestring, and with a lot of hard work you can achieve financial and personal freedom. You will no longer have to answer to a boss at a regular job because now you are your own boss! If more than 13 million of the people in the United States are working in the field of networking marketing then something has to be going right. Just know that there will always be scams out there especially if you are fishing on the Internet! You have to do your homework and recognize which network marketing companies are legitimate. Also, a big difference can be made in how you choose to market your own network marketing business.

Network Marketing Offers Products and Services

Network marketing is also commonly known as multi-level marketing or MLM. You have probably all heard of that at one time or another. Let us take a look at exactly what network marketing is. Network marketing usually offers consumable products and services to people that are used in a short period of time. As stated before, you can get involved in networking marketing at a very low price. It also helps you build residual income.

Network marketing involves more people than ordinary direct sales companies, and it helps to leverage other people’s time. Network marketing is not just another “get-rich-quick” scheme. In times past if a person wanted to carve out their niche in network marketing they used to have to beat their “warm market” to death! Today, with the use of modern technology, is is not that way at all. The world is your entire market thanks to the Internet. You can also use such tools as conference calling, and now that Skype has come onto the scene it has opened many new vistas of opportunities!

The crux of network marketing is still sharing the opportunity as well as your products and services with as many individuals as possible. Forget snail mail and mailing out postcards to introduce people to your network marketing business. Now e-mail is readily available and you can reach thousands in an instant! There is no better time than the present to begin your career in network marketing.

Network Marketing is Easy to Duplicate

The key word of network marketing is leverage. You can make the most of your time and your money by introducing people to your business opportunity and making a small percentage off of their efforts. A network marketing business should be easy to duplicate. This is what will ensure your success. The people that you have brought into your business can learn from your success and copy it.

As can be seen, a networking marketing business can be very profitable. However, it takes dedication and hard work in the beginning. If you put your whole effort into your home business, then you will soon reap your rewards!

To Your Success, Happiness and Pursuit of Knowledge
Thomas Wallace

Exercise and Stress

Exercise And Stress

man and woman stretchingEven though exercise may not be the most exciting word in your vocabulary, it sure is a word with a lot of benefits. Participating in daily work outs will not only make you healthier in general, but it can also diminish the effects of stress on your body as well.

Think about all the times you have heard someone say “the doctor says it’s stress related”. Normally people will laugh it off, concluding that doctors
say that when they don’t know the real answers or diagnosis. The truth of the matter is that too much stress will play a role in many diseases.

man and woman doing squats togetherTo help increase your immune system and decrease your stress level as well, try exercise, as movement is the key word here. Bending, stretching, reaching
and walking. There’s really no need to buy any expensive equipment either, as you can implement more movement into your daily routine and reap the benefits.

If you like aerobic exercise, you should grab a partner and have a blast with one of the basic aerobic videos. Or, you can simply go out for a walk and enjoy spending time together. As you may have heard, walking really is the best overall exercise you can do for your health. As long as you have a pair of walking shoes, you’ll be fine.

woman stretching before working out.As you go through your daily activities, make it a point to walk a little farther, bend down and pick something up without using a pick up stick
or moving the item towards you with your foot. While you are sitting, you should also do some simple and quick stretches for your neck and shoulders.

If you enjoy sitting around watching television, you should consider buying a jogging board. These padded boards will make running, jumping, or walking in place less stressful on your knees and joints. They are easy to store as well and also very portable.

In many people’s opinions, jogging boards are the best pieces of equipment you can buy. They are also far cheaper than bulky treadmills and stationary bikes.

woman walking with her dogThere are several different exercises that you can do to help you eliminate the stress in your life. Walking is by far the best, as you can easily lose yourself and your troubles by walking. Even if it is just around the block, walking can do wonders for your health as well as stress.

If you have a lot of stress in your life, you may want to consider a gym. Working out then sitting in the sauna is also a good way to relieve tension. If your gym has a pool, you may find swimming to be very beneficial as well, as it helps you to relax.

Hope This Helps

Thomas Wallace



Now That I Have To Eat Salads, Any Suggestions?

Now That I Have To Eat Salads, Any Suggestions?

When people resolve to lose weight, they know snacks and junk foods will have to be eliminated and replaced with salads and fruit. In order to stay on such a dietetic resolution it is imperative that the meals be enjoyed.

Of course, it’s easy as pie to peel a banana or grab an apple and enjoy the delicious flavors of these and several other fruits without the hassle of preparation. However, everyone knows that we still need our vegetables as some nutrients which may be lacking in fruits are very much more present in these substances.


Moreover, when it comes to weight loss, as we detoxify with exercise and diet, it is imperative that the body is nourished and provided with as much essential substances as possible to maintain adequate health and wellness. These are abundant in green leaves and vegetables and in addition to this; these substances possess the fibrous qualities to serve as intestinal brooms for ridding the body of excess debris.

But how many people do you know that just grab plain lettuce or cabbage and chew on these items like rabbits? Even if you came across someone so inclined, I bet you they wouldn’t last long on such a practice. But still we need the vegetables. So how does one ensure to get them and enjoy them as we go on a weight loss diet?

Perhaps the tastiest and most creative way will be by eating salads.
Now, to enjoy them and to be able to have fun making them on your own for saving money and knowing exactly what is in your meal, here are some tips and recipes that should come in handy.

Ensure to chop the base vegetables all to the same size to allow the flavors to intermingle. When making for the whole family you can double the ingredients in the recipes and increase the vegetables.

Great choices for base vegetables for salads are Lettuce, Cabbage and Kale.
You can augment these with fruit vegetables like Cucumber, bell peppers, tomatoes etc or root vegetables like carrots or plain celery.

For a dressing, you can use any choice of the following to enjoy your salads while you go on a diet for weight loss

1. Tom-Avo
-2 organic Roma or Hot House tomatoes
-2 big Avocadoes (pitted)
-2 tsp orange juice (freshly squeezed) 2 oz of water

Serving Suggestion: Chop some Red Cabbage say a cup or less finely and sprinkle into the soup
2. The Real Ranch Dressing:
-2 medium sized tomatoes
-2 young coconuts
-1/2 tsp of salt
-6 organic sun dried tomatoes
-I stalk of Celery
-1 tbs of lemon juice (optional)

Blend all and use as a dressing for a lettuce based salad. (Note: I recommend using one base leafy vegetable at a time, if desired a fruit veggie like cucumbers or organic bell peppers can be used along with shredded carrots)

3. Guacamole:
-2 avocadoes
-2 medium tomatoes
-1/2 orange
-Sea salt to taste
Process everything in your food processor.
I would say this can be an excellent first food for a child in the evenings. Serve in lettuce leaves or largely cut cabbage leaves a la Tortilla chips and dips.

4. Dress Down Dressing:
-1/2 lemon
-2-3 avocadoes
-Sea Salt to taste
-1/2 cup water

With the suggestions above, now that you may have to include more salads and vegetables into your diet for a safe and healthy weight loss, these delicious recipes will ensure that you not only enjoy how you make your meals but most importantly that they taste good. This way you can stay on your weight loss program and still not compromise tasty meals per-se.

Well, enjoy your salads and have fun working out later on.

Have A Great Day!

Thomas Wallace


P.S.  Please check out this comprehensive blog post on 127 Weight Loss Tips for a   Fit & Healthy Body.

Atkins, Ketones and Ketosis

The major idea of the Atkins diet plan is that ketosis could help you burn off fats for energy. Many people who follow the low carb diet regimen programs, do not truly comprehend ketosis or how it does the job. The majority of diet plans are typically calorie-reduction diet programs. Which is one way to help you shed weight.

Nevertheless, a component of the any diet reduction will be weight loss from body fat and a part of it will be originating from lean body mass. Although you may have slimmed down, your metabolic rate is also reducing.

The more muscle mass cells you eliminate, the more slow-moving the metabolic procedure is likely to be. This will make shedding weight more difficult and obtaining extra pounds again even easier.

The Atkins diet strategy, however, is carbohydrate limited. It creates Ketosis within your body that will burn simply body fat instead than muscle mass tissue. A major resource of your energy is likely to be body fat as Ketones. The liver will transform body fat into Ketones, which then is passed out of your body naturally.

Ketones are really a normal and effective supply of energy for the body. These are made in the liver from the important fatty acids which stem from a damaging form of fat. They appear if there is no sugar or sugar in the body to supply energy. In the Atkins diet regimen strategy, you reduce the degree of sugar as well as sugar in your blood.

Because of this, the body generates Ketones for power. If the body is creating Ketones it is called Ketosis. There is additionally the widespread false impression that utilizing a Ketogenic diet strategy such as Atkins is dangerous. The truth is that Ketosis is an entirely typical condition. The body creates ketones for utilizing as power when glucose is not available.

In the Atkins weight reduction program, Dr. Atkins suggests making use of Ketone-testing strips in order to find out your stage of Ketosis while reducing weight. The small plastic strips are put in the urine flow and consist of a distinct chemically dealt with absorptive pad. That pad changes color when Ketones exist in the urine. In the presence of Ketones, the strip changes color from pink to purple. There is additionally a tinting scale on the label of the container that will certainly help you find out your Ketone concentrations.

Ketone strips can be located in nearly any kind of neighborhood pharmacy and also are discovered with the diabetic person products. In some areas, these are saved behind the cashier which implies you may have to ask for these.

You don’t need a prescription in order to purchase these however. When you open a pack of Ketone strips they have a life span of 6 months. It might be helpful to write down the opening date on the package.

Ketone strips will certainly show you if you have actually been continuing appropriately on the Atkins diet plan. When you are adhering to the Induction plan but are not seeing purple do not be concerned. Many individuals never ever present tiny degrees of Ketones or they could present slightly above the bare minimum. As long as you are losing weight as well as losing inches then you are successfully utilizing Ketones.

Additionally, if you exercise before utilizing the strips, you may not see purple. Some people incorrectly assume that a dark purple outcome on the testing strips signifies that they are losing weight faster. The dark purple color is an indication of lack of liquids.

This suggests that urine is very highly focused and hence you have to drink even more water. Ketones stem from fats in the blood, be it fats which you consume or body fat which you shed off. If you take in food rather heavy in fats as well as without delay use a testing strip. If you do that you will certainly observe a dark purple result. Use the strips as a help. Nonetheless, do not become obsessed with the shade. Achieving a Ketosis will certainly be critical for excellent results on the Atkins diet. It is as very easy as eliminating carbs from the food strategy. Comply with the diet regimen properly and also utilize the Ketone testing strips when needed.

All the Best

Thomas W.

How Content Marketing Blogs can Enhance Visibility

How Content Marketing Blogs can Enhance Visibility

The objective of content marketing would be to engage the reader and have them Bloggingcoming back for more information. Many content marketing blogs appear to attain this with ease. When content is constructed and written employing simple search engine optimization methods it’s going to satisfy search engines and attract a growing readership.

There is certainly a definite framework for producing efficient content. Specifically if that content’s ultimate goal is always to make a sale, acquire a lead, or get a visitor’s e-mail address.

A lot of newcomers to on the internet marketing fail to grasp the fundamental causes behind on-line content marketing. Beneath are some tips for engaging your reader and much more properly achieving your ultimate desired action.

Content Marketing Blogs– They Know Their Target Market Place

Among the first blunders that several internet marketers make is failing to know All aspects of bloggingwho their target market place is. Content marketing is focused. It really should be aimed at individuals who will probably be interested. Blanket marketing to all comers is a huge waste of work and resources. Investigate and understand exactly where you must concentrate your marketing efforts.

As soon as the target market place is identified, it’s significantly less difficult to know what these people require, want and wish. This can make for considerably more focused content creation.

Why did you develop that Facebook post/blog post/YouTube video? What was your ultimate purpose? A lot of marketers blithely post stuff all more than the spot with no actual aim in thoughts. They do it since they know they must do it, but there’s no plan behind it.

A cohesive on-line marketing plan is necessary. You need to often know why you are carrying out what you are performing, no matter whether it is to obtain in e-mail address, a lead or even sale.

In case your objective is branding or something else you will must do it properly, Marketing Planoften and persistently. You’ll find nevertheless advertisements everywhere for McDonald’s and Coca-Cola. All of us know who these organizations are, but they continue with their marketing efforts. This is the objective for all corporations big or small, long standing or startup corporations have to concentrate on content marketing and continue to work it. Forever.

Content Marketing Blogs Incorporate Beneficial Details

There are numerous productive content marketing blogs. Indeed, many of their strategy developmentowners make large six figure incomes. They didn’t get to where they are these days by filling their blogs with stuff that no one is thinking about reading.

Content of any description really should be informative and beneficial. In the event you know your target marketplace inside out then you’ll know just what to write about. It’s going to address what they require, want and want.

Read any profitable content marketing blog and the first factor you are going to make money with your blognotice may be the layout. All of the articles start with excellent headlines. Brief, catchy and for the point. The next issue you may notice is all of the space inside and surrounding these articles.

Instantly your brain says “this is going to become simple to read” and you start reading.

Brief paragraphs, bullet points, subheadings, plenty of white space and just adequate graphics are the ingredients to a productive content marketing blog.

If you wish to enhance your content, continue to check out many outstanding blogs, see what they do then duplicate, duplicate, duplicate with fresh content and watch your content marketing blog grow, grow, grow.

To Your Success

Thomas Wallace

Comfort Food That is Tasty and Healthy

What is you comfort food? Is it cookies? Ice Cream? Mashed potatoes? Or maybe just Macaroni and Cheese. How about all of the above? They are all on my list of yummies!

You can have almost any comfort food that is just as satisfying as the traditional version or even more, but is healthier. (Yeah, a win, win). How is that possible? Simply substitute ingredients that will create the same look and taste but with even more flavor. For example, if your favorite comfort food recipe has butter, use ghee, or clarified butter. You can find it in any health food store and practically any other food store, or on-line. If time is not an issue, you can make your own.

In place of sugar, use whole leaf stevia extract, which is healthier than sugar. How to get it to taste more like sugar? Just add fruit. For example, if you bake a cake or cupcakes, just add unsweetened apple sauce plus stevia.

Need to replace an unhealthy thickener? Use the same amount of Kuzu Root or Arrowroot powder. Kuzu root is said to be good for the stomach.  (Probably need to go to a health food store for this one).

Use mineral-rich salts such as pink Sea Salt or red Hawaiian salt. They’re healthy and taste wonderful:)

You can replace cow’s milk products with goat milk, or for vegans, use coconut milk for sweet recipes, and possibly almond milk to add thickness to your recipe

Pasta-lovers try this for a change -zucchini pasta which actually has a bit of flavor, as opposed to pasta, which tastes completely bland by itself. My favorite is Chicken with Alfredo Sauce on my zucchini pasta.  (If I can make it, you surely can:)

Of course you should always check with your doctor if you have any health concerns at all.

You can find a lot of great healthy recipes at:

You get the idea.  Now go out and eat healthy:)

Thomas W.