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Indian Diabetes Association Diet Plan

Indian Diet Plan For Diabetes (1200 Calorie)

Indian Diet Plan For Diabetes (1200 Calorie)

Diabetes, a word that provokes fear in the mind of any foodie. One has to give up on all their favourite foods and stick to a same food routine everyday. It’s even more challenging when a person with diabetes wishes to lose weight. Many doctors and dietitians advice diabetics to be in the right weight frame to avoid complications. 1200 Calorie Indian Diet Plan For Diabetes is a sample plan on how you could control your calorie intake while not really avoiding food completely. A 1200 Calorie Indian Diet Plan For Diabetes can be helpful in controlling your calorie intake and blood sugar levels, increasing your fibre and nutrient intake. Diabetics have a lot of queries about what to eat when and in what quantity. This sample 1200 Calorie Indian Diet Plan For Diabetes will help you clear a lot of such confusion. Like fruits are always better when eaten between 2 meals, they do not lead to sugar spikes in blood. and salads eaten 10 minutes before your actual meal will avoid over eating. So here you go, 1200 Calorie Indian Diet Plan For Diabetes. Here is a sample for you: Indian Diet Plan For Diabetes Food Item Amount Protein(g) Calories (kcal) EARLY MORNING Fenugreek seeds with 1 cup of water – – – Tea (without sugar) 1 cup 4 35 Marie Biscuits 2 1 56 Breakfast Stuffed methi/palak /lauki paratha 2 small 7 200 Curd 50 gm (1 cup) 3 30 OR Egg white / Paneer Bhurji 1 medium bowl 6 130 Plain roti (no oil ) 2 small 3 150 OR Vegetable poha/upama/oats/daliya 1 soup bowl 4.5 230 MID MORNING Apple /guava/orange 1 – 40 LUNCH Salad (10 mins before lunch) 1 Medium bowl 1 30 Capsicum + gobhi veg 1 medium bowl 1 85 Dal 1 soup bowl 6 130 Phulka (no ghee) 2 6 175 EVENING Milk / green tea / herbal tea / lemon water 1 cup 2 35 Roasted chana + Muri 1 cup 5 85 DINNER Salad (10 mins befo Continue reading >>

The Prevention And Control The Type-2 Diabetes By Changing Lifestyle And Dietary Pattern

The Prevention And Control The Type-2 Diabetes By Changing Lifestyle And Dietary Pattern

Go to: INTRODUCTION Diabetes mellitus or type-2 diabetes, is one of the major non-communicable and fastest growing public health problems in the world, is a condition difficult to treat and expensive to manage. It has been estimated that the number of diabetes sufferers in the world will double from the current value of about 190 million to 325 million during the next 25 years.[1,2,3] Individuals with type-2 diabetes are at a high risk of developing a range of debilitating complications such as cardiovascular disease, peripheral vascular disease, nephropathy, changes to the retina and blindness that can lead to disability and premature death. It also imposes important medical and economic burdens. Genetic susceptibility and environmental influences seem to be the most important factors responsible for the development of this condition. However, a drastic increase of physical inactivity, obesity, and type-2 diabetes has been recently observed. The fact indicates that obesity and physical inactivity may constitute the main reasons for the increasing burden of diabetes in the developed world.[4,5,6,7,8,9,10] Fortunately, because environmental factors are modifiable, disease manifestation from these factors is largely preventable. Diet is one of the major factors now linked to a wide range of diseases including diabetes. The amount and type of food consumed is a fundamental determinant of human health. Diet constitutes a crucial aspect of the overall management of diabetes, which may involve diet alone, diet with oral hypoglycemic drugs, or diet with insulin.[11,12,13,14,15] Diet is individualized depending on age, weight, gender, health condition, and occupation etc. The dietary guidelines as used in this review are sets of advisory statements that give quick dietary advic Continue reading >>

Diabetic Diet Plan, Diet Plan For Diabetes, Pre Diabetic Diet | 98fit

Diabetic Diet Plan, Diet Plan For Diabetes, Pre Diabetic Diet | 98fit

Diabetes is a lifestyle disorder that plagues many today. Changing eating, exercising, and living habits have led many to this disease. However, it is not the end of the road. With regular exercising, adopting healthy lifestyle and a great diabetes meal plan it is possible to fight this disease and manage it well. Diabetes is a disease in which the body loses its ability to respond to or produce the hormone insulin. This impairment results in faulty metabolism of carbohydrates in the body and also leads to elevated glucose levels in the blood. Such people often experience blurry vision, fatigue, frequent urination and a sense of tingling or numbness in their fingers and toes. Diabetes in men causes erectile dysfunction, retrograde erection and other urologic conditions. However, on eating regular diabetes meal plans, one can effectively reduce the complications arising from the condition. A diabetes diet plan is a plan of healthy meals which are high in nutrients and low in calories and fat. The diet plan incorporates large amounts of vegetables, whole grains, and fruits in a diabetes meal plan. This plan can also be followed by healthy individuals, to ward off the risk of diabetes forever. Diabetes diet should have carbs, proteins and fats in the ratio of 60:20:20. A Diabetes meal plan has to be properly structured according to the vegetarian or non-vegetarian preferences of an individual. Timely consumption of meals is a very important factor in a diabetes meal plan. If diabetics dont eat their meals on time, it might cause their sugar levels to fluctuate causing other complications. A basic diabetes meal plan starts with a well-balanced diet that is inclusive of carbs, proteins and fat. Do not avoid any food group as all have their own importance. Carbs are used in Continue reading >>

4 Common Types Of Diabetes Mellitus | Diabetes Diet Chart For Indians

4 Common Types Of Diabetes Mellitus | Diabetes Diet Chart For Indians

Diabetes is routinely accompanied by excess of weight; something the experts call as ‘Diabesity’ (Diabetes + Obesity) Everyone has heard of diabetes mellitus and the dietary restrictions it imposes. Rather, diabetes has claimed our attention with scary statistics. It is estimated that by the year of 2025, diabetes prevalence will rise to 69.9 million compared to 32 million in the year of 2000. And that is alarming. However, in order to fight the disease, we must first know it properly. So here we bring to you the symptoms, types, and diseases associated with diabetes mellitus. Want to prevent diabetes? The first step is to reduce your weight! Get FREE Diabetes Weight Management Consultation and Nutrition Mentoring by an experienced Truweight Nutrition Coach. 6 diabetes mellitus symptoms It is found that diabetes mellitus often doesn’t show prominent symptoms. And if they occur, the symptoms of Type 1 may appear quickly while the symptoms of Type 2 diabetes mellitus may develop very slowly. 6 of the common symptoms that are associated with diabetes mellitus are as below Frequent urination than usual. Growing excessive thirst and prolonged dryness of the mouth Developing blurry vision Weight loss at an alarming rate Prolonged healing of cuts and wounds Extreme tiredness 4 most common types of diabetes mellitus Diabetes mellitus is a disease that can be of different types depending on nature. Whatever the type is, the disease results in high blood sugar level. This group of diseases is referred to as metabolic disorders that persist for a long time. Type 1 and Type 2 diabetes mellitus are the common types. While the first is primarily dependent on medicines the latter can be controlled with proper diet and exercises. 1. Type 1 Diabetes Mellitus This type of diabetes Continue reading >>

Diabetes Diet Plan: For Those Looking To Lose Weight

Diabetes Diet Plan: For Those Looking To Lose Weight

Diabetes Diet Plan: For Those Looking To Lose Weight Diabetes Diet Plan: For those Looking to Lose Weight World Health Organisation (WHO) chose to mark World Health Day 2016 with the theme ' Beat diabetes '. With millions of people currently struggling with diabetes, the problem has attained the status of a worldwide epidemic. Health experts believe that the problem has been growing at an alarming rate mainly from unhealthy eating habits , lack of physical activity and stress. When you have type 2 diabetes, physical activity is an important component of your treatment plan. It's also important to have a healthy meal plan . It is rightly said that you are what you eat. Neha Sehwani (Dietician) and Ann Kritika Mathew (Fitness consultant and Physiotherapist), Truweight, suggest a comprehensive diet plan that caters to people suffering from diabetes and help them lose weight in a systematic manner. 1 tsp of soaked fenugreek seeds / 1 tsp cinnamon powder, or 1 Veg sandwich (brown bread) + 1 glass milk, or 1 cup mix vegetables oats + 1 cup curd (skim milk), or 1 cup mix vegetables multi-grain upma +1 cup curd (skim milk), or Dal dosa/ ragi dosa (less oil) + 3 tsp chutney (green/coconut/tomato/ginger) + 1 cup sprouts or 2 boiled egg whites 1 cup roasted bengal gram (without salt, with skin), or All kind of processed, preserved, canned foods, soft drinks, colas, fruit juices and instant products Refined cereals products like maida, sooji, biscuits and white bread Simple sugars like sweets, glucose, artificial sweeteners and corn syrup All kind of green leafy vegetables, other vegetables, whole cereals, whole pulses, pulses with skin, all fruits specially citrus fruits and berries, beans and legumes, skimmed milk and skimmed milk products like curd and paneer, fish or chicken - Continue reading >>

Eating Well With Diabetes: South Indian And Sri Lankan Diets

Eating Well With Diabetes: South Indian And Sri Lankan Diets

Eating well with Diabetes: South Indian and Sri Lankan diets Many staple foods in the South Indian diet are good for your health. From fresh guava to lentils to vegetarian cuisine, there are lots of nutrient-rich choices. However, deep fried items, high-fat foods and refined flour are also common and should be limited. If you have diabetes, you can work with your healthcare team to develop a plan that is right for you. It will likely include exercise, a meal plan, blood sugar monitoring and perhaps medication. This article will focus on the dietary changes that you can make. Diabetes information in other languages! Call EatRight Ontario at 1-877-510-510-2 to get practical tips and information on managing diabetes in: Gujrati, Pakistani, Punjabi and Urdu. This information will tell you which of your favourite traditional foods fit into a healthy diet and which should be limited to help you manage diabetes. Diabetes is a disease where the pancreas does not make enough insulin or the body does not use insulin properly. Insulin is a hormone made by the pancreas. When the body is working well, insulin helps carry sugar (glucose) from your blood to your cells where it is used for energy. If you have diabetes, your body's cells do not receive enough glucose, so it stays in your blood. High blood glucose (or high blood sugar) can lead to heart, kidney, vision and blood vessel problems. Some ethnic groups in Canada have a higher risk of getting diabetes, including people of South Asian descent. There are certain genes that affect insulin function. Having these genes increases your risk of diabetes. These genes are commonly found in high risk populations such as people with South Asian heritage. If you have diabetes, it is important to eat every 4 to 6 hours to keep your blood s Continue reading >>

Indian Diabetes Diet Chart : 10 Best & Worst Foods For Diabetics (with Printable Download)

Indian Diabetes Diet Chart : 10 Best & Worst Foods For Diabetics (with Printable Download)

Diabetes is a disease in which the bodys ability to produce or respond to the hormone insulin is impaired which results in abnormal metabolism of carbohydrates and elevated levels of glucose in the blood ( 1 ). The pancreas makes insulin hormone to help glucose get into the cells of our bodies. In diabetes, our body either doesnt make enough insulin or cant use its own insulin efficiently ( 2 ). This causes building up of sugar in the blood. Symptoms of diabetes are increased thirst, urination and hunger, sudden unexpected weight loss and slow wound healing etc ( 3 ). If you notice these signs then get a blood test done and consult a doctor. Risk factors for diabetes ( 4 ) are obesity, high cholesterol, sedentary lifestyle, family history, PCOS. If you are diabetic and want to have a diet plan which suits your need, here is a complete guide. This Indian diabetes diet chart is designed keeping in mind the nutritional requirement, and restrictions of a diabetic patient. It includes 10 Best Foods for Diabetics that can help you keep the sugar level under check and 10 foods to avoid with diabetics. Prevention is better than cure, you might have heard. It is rightly applicable in case of diabetes. Once you are diagnosed with type 2 diabetes ( 5 ) it is irreversible so better take precautions. If your glucose levels are high but not as high to be considered as type 2 diabetes, you can make certain changes to your lifestyle that can help you for healthy living. Readthis article on perfect Indian diet chart for weight loss . Start following a healthy and balanced pre diabetic diet and it will help you to save from diabetes and many other health problems ( 6 ). Gestational diabetes ( 7 ) is a condition in which the mother does not have diabetes but during pregnancy, she develop Continue reading >>

Diabetes Diet Chart | Healthy Indian Food Chart For Diabetic Patient

Diabetes Diet Chart | Healthy Indian Food Chart For Diabetic Patient

Diet and lifestyle habits are the major cause for the onset of diabetes and its after effect. It is rather estimated by WHO that 69 millions Indians are diabetic and the condition is going to become worse by 2025. [If you are a diabetic, have a look at our diabetes reversal program as well.] The indian diet plan is one of the big reason for obesity and further to obesity as it is low in fibre and protein. Lean proteins like chicken and fish should also be included in the diet along with high-fiber foods. The protein intake should have all the 9 essentials amino acids and less saturated fats which might risk your heart. Apart from protein, diabetes diet chart should be rich in fibre since it slows down the digestion of food thus controlling the spikes in the blood sugar level. Carbohydrates in our food are broken down to sugar (glucose) in the bloodstream. A proper diet routine needs to be followed. Eating wise, healthy and at regular intervals is a must for diabetic patients. Vegetables especially green leafy vegetables should form a major part of the diet plan as they are a rich source of nutrients required by the body. The whole idea is to eat optimum amount with necessary ingredients to make sure the sugar levels in the blood are maintained. One important factor to be kept in mind while deciding on a food chart is the glycemic index (GI) of the food item. GI indicates the rise in blood sugar a particular food item causes. Foods with low GI are recommended. Sugary drinks, dairy products, and alcohol should be avoided. 5 Myths About Diabetes Diet Plan 1) Diabetes drug can be adjusted for the amount sugar intake. If you are on insulin or any other diabetes drug, don't try to adjust the level of dosage intake based on the extra carbohydrate taken. This should be done onl Continue reading >>

How To Control Pre-diabetes With Diet And Exercise

How To Control Pre-diabetes With Diet And Exercise

Diabetes cases are on the rise in India – according to 2013 data from the International Diabetes Federation, approximately 50% of all people with diabetes live in just three countries – China (98.4 million), India (65.1 million) and the US (24.4 million). There are several reasons why Indians have a higher propensity for this lifestyle disease — urbanization, unhealthy eating habits and physical inactivity, coupled with inherent genetic attributes and differences in body composition. Which is why, if you have been diagnosed with higher-than-normal levels of blood glucose or A1C levels – a stage referred to as pre-diabetic as blood glucose levels are higher than normal but not high enough for a diagnosis of diabetes — don’t take it lightly. It’s important you know how to control pre-diabetes with diet and exercise. Research published in medical journal The Lancet found that pre-diabetic patients who had at least one normal blood sugar reading, even for a short period of time, were 56% more likely to avoid progressing to diabetes during nearly six years of follow-up after the study. So this is your chance to take control. Some simple, daily lifestyle changes can dramatically cut the risk for developing diabetes over the next couple of years. For starters, you need to lose weight by choosing healthy foods, control your portion sizes, eat less fat and increase your physical activity. Modify your diet Adopting healthy eating habits can help people lose a modest amount of weight and reverse insulin resistance. These dietary changes should be introduced gradually, and must be habits the person can easily maintain, as opposed to extreme weight-loss solutions. A dietitian or weight-loss programme like HealthifyMe can be a great support at a time like this to help w Continue reading >>

Type 2 Diabetes Diet Plan: List Of Foods To Eat And Avoid

Type 2 Diabetes Diet Plan: List Of Foods To Eat And Avoid

Currently, there are nine drug classes of oral diabetes medications approved for the treatment of type 2 diabetes. Sulfonylureas, for example, glimepiride (Amaryl) and glipizide (Glucotrol, Glucotrol XL) Meglitinides, for example, nateglinide (Starlix) and repaglinide (Prandin) Thiazolidinediones, for example, pioglitazone (Actos) DPP-4 inhibitors, for example, sitagliptin (Januvia) and linagliptin (Tradjenta) What types of foods are recommended for a type 2 diabetes meal plan? A diabetes meal plan can follow a number of different patterns and have a variable ratio of fats, proteins, and carbohydrates. The carbohydrates consumed should be low glycemic load and come primarily from vegetables. The fat and proteins consumed should primarily come from plant sources. What type of carbohydrates are recommended for a type 2 diabetic diet plan? Carbohydrates (carbs) are the primary food that raises blood sugar. Glycemic index and glycemic load are scientific terms used to measure the impact of a carbohydrate on blood sugar. Foods with low glycemic load (index) raise blood sugar modestly and thus are better choices for people with diabetes. The main factors that determine a food's (or meal's) glycemic load are the amount of fiber, fat, and protein it contains. The difference between glycemic index and glycemic load is that glycemic index is a standardized measurement and glycemic load accounts for a real-life portion size. For example, the glycemic index of a bowl of peas is 68 (per 100 grams) but its glycemic load is just 16 (lower the better). If you just referred to the glycemic index, you'd think peas were a bad choice, but in reality, you wouldn't eat 100 grams of peas. With a normal portion size, peas have a healthy glycemic load as well as being an excellent source of pro Continue reading >>

Meal Planning For Children With Type 1 Diabetes

Meal Planning For Children With Type 1 Diabetes

When you have a child with type 1 diabetes, it's easy to get carried away with the notion of a diabetic diet. But in reality, your child's dietary needs are no different from a child who doesn't have diabetes. Of course, there are certain considerations you need to be aware of, and understanding the carbohydrate content in food is arguably the most important. In this article, you will learn about the importance of carb counting, with a special emphasis on how fiber and sugar alcohols may also affect your child's blood glucose (blood sugar) levels. Nutrition Basics There's really no such thing as a diabetic diet. That's why you should focus instead on providing your child with balanced nutrition. A good nutritional resource to consult is the Food Pyramid. In recent years, the United States Department of Agriculture has made some updates to the standard Food Pyramid that most of us grew up knowing. Instead of being a set-in-stone guideline, now you can create personalized eating plans that are flexible and balanced. To refresh your memory on healthy eating, visit ChooseMyPlate.gov. There are 3 main nutrients in foods—fats, proteins, and carbohydrates. These essential nutrients affect blood glucose in different ways. Fats: Fat typically doesn't break down into sugar in your blood, and in small amounts, it doesn't affect your blood glucose levels. But fat does slow down digestion, and this can cause your blood glucose to rise slower than it normally would. After a high-fat meal, your child's blood glucose may be elevated up to 12 hours after the meal. Proteins: Protein doesn't affect blood glucose unless you eat more than your body needs. In most cases, you need only about 6 ounces or less (which is about the size of 2 decks of cards) at each meal. Carbohydrates: Carbohyd Continue reading >>

Top Diabetic Diet Tips For Indians

Top Diabetic Diet Tips For Indians

People suffering from diabetes have double the risk of getting a heart attack and developing mental health issues. But the good news is, most cases of type 2 diabetes can be reversed. Taking steps to control your diabetes does not mean to live in deprivation, it rather means eating in moderation and maintaining the right balance. Here we bring to you some diet tips which will not leave you hungry or deprived. Nutrition No matter whether you are a diabetic or not, the nutrition needed by your body is same as for any other normal person (without diabetes). So, you don't need to consume anything special, though you need to take care of the number of calories you intake. Your choice of food matters and most importantly the carbohydrates. Lose weight Fortunately, you have more control over your health than you think. By eating healthy, doing some physical activity and losing weight you can control your diabetes and even reverse it in some cases. By losing just 5 to 10 per cent of your weight, you can lower your blood sugar level, lower blood pressure and lower cholesterol. Also, losing weight and eating healthy will have a profound effect on your energy, mood and sense of well-being. So even if you already developed diabetes it's not too late to make positive changes. Diabetic diet for Indians The per day calorie intake should be between 1500 to 1800 calories. A diabetic diet should have at least three vegetables and two fruits each day. Avoid consuming dry fruits Dry fruits seem like a healthy snacking option but for diabetic people it's not really the case. The fructose in dry fruits may spike your sugar level. So, try having fresh fruits instead of dry fruits. Some home remedies to control diabetes Green tea: This tea is unfermented and hence has high polyphenol content, Continue reading >>

Diabetes Diet Plan For Indians (north, South, East, West)

Diabetes Diet Plan For Indians (north, South, East, West)

Many women practice a self-willed diet control to fit in that perfect pencil skirt or, in general, to look good. Diabetes is a condition where the body is unable to utilize sugar molecules to generate energy for the body to function normally. If you are diagnosed with diabetes, or if you have diabetes in your family, doctors often recommend sticking to a diet plan. Being overweight will make you more insulin resistant. Therefore, following a diet that does not worsen your condition is preferable. We will walk you through the diet plan and tell you which foods to eat so that you can make your choice wisely. Diet Plan For Diabetes 2. How Is An Ideal Indian Diet Plan For Diabetes Made 3. Foods To Eat 4. Recipe To Make a Perfect Diabetes Friendly Meal 5. Why Diabetes Diet Plan Will Work 6. Lifestyle For Diabetics 7. Dos And Don’ts 8. Conclusion 9. FAQs 1. Indian Diet Chart For Diabetes The diet chart for diabetic patient has been prepared depending on the food habits and the foods available in different regions in India. This diet chart will provide you with 1200-1600 calories per day, with carbs, fat, and proteins in the right proportions. Doctors also advise having at least two fruits per day between the meals. Also, it is a good practice to eat a bowl of salad 10 minutes before lunch or dinner. This will stop you from overeating. Include detox drinks in your diet to feel light and fresh every day. We have prepared diet charts that are diabetes-friendly, yet not too restrictive. Find the diet that best suits your taste buds. Meal Foods To Eat Early Morning Options: Warm water with lemon juice. Cucumber and lemon detox water. Green tea without sugar or artificial sweeteners. You can have two digestive biscuits with the tea. Breakfast Options: One to two cups of porridge. Continue reading >>

South Indian Diabetic Meal Plan

South Indian Diabetic Meal Plan

by Bhavya (usa) QUESTION: Can any one have a diabetic meal plan for South Indians? We basically survive on rice. ANSWER: Hi Bhavya, I know that most of Asians "survive" on rice from my times in those countries:) I would say that your diet plan is so great for diabetics as it consists of lots of veggies and fruits, no red meat, only fish (if not mistaken), etc. I also know that rice is your first serving:) as bread for us (the Europeans). However, although rice is said to contain too much carbohydrates; you must have to be intelligent in choosing the right rice type. So, brown rice is the most recommended for diabetics as it rich in fiber, selenium, vitamin B1, B3, B6, manganese and essential oils. All these nutrients are beneficial not only for diabetics, but for all those who want to be healthy. Moreover, brown rice contains less calories than white rice. Less calories and more nutrients are what diabetics mostly need. With regards to cooking, it would be great if you do use more boiling or steaming or baking the foods rather than frying or using too much grease. There is a food called "greens-and-corn-meal" of our tradition that could be recommended for South Indian Diabetics as you: Ingredients: green leaves (everything you like) corn meal olive oil salt to taste Cooking method: Wash the green leaves thoroughly with water, cut them and let them sim for few minutes in a boiling water. You can add some salt if you like. In an oven dish, take some corn meal and spread it to all its surface (to prepare a thin layer). Next, put the simmed green leaves over the first corn meal layer. At the end, cover the green leaves with some more corn meal. Let them bake until they become brown. At that moment, take another dish, put water, salt and olive oil and disperse in the brownis Continue reading >>

Indian Diet Chart For Diabetics To Reverse Diabetes

Indian Diet Chart For Diabetics To Reverse Diabetes

Diet chart for Diabetic patients is not much different from healthy eating style, we have forget the basics our grandmothers told us, Indian cooking is based on Ayurveda which is a 5,000 year-plus-old Indian health science. I can say if you can go back and think what were you eating 30 / 40 years ago and follow the same you will no more need diabetic diet chart to control or reverse your diabetes. reverse your diabetes Ayuvveda is an ancient science which actually discovered how cooking and the time taken to cook can change the composition of a particular food and its effect on the body. few examples are lycopene in tomatoes, which enhances while cooking can be used by the body more effectively. Tempering onion with hing balances the diuretic properties in onion that makes it good for cough and cold and helps in digestion deep frying onions till they turn brown will only make them loose all their nutrients and even cause acidity. That’s why our grand mothers used to recommend frying onions till they turn translucent. Most of our food practices have been passed down from one generation to the next through the oral tradition. This includes what to eat, how to eat, how much to eat and when to stop eating. Now we are asking some one else who really don't know about all these except our Grandmother, Did you ever wonder why food cooked by Grandmother tastes so well and we feel so good after we eat ? this is because Grandmother knows it all. ​My diet chart contains all Indian recipes because I believe in Indian Food wisdom ​No of varieties Cooking sequence Right ingredients Every recipe have more than 10 ingredients, more ingredients - more nutrition - no to garam masala please. Just rewind back to 1970's or 80's and study what were you eating and include them in your fo Continue reading >>

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