Can Food Make Me Smarter?

Back in December I started eating less bread, rice, pasta and cereal. This was tricky because I already follow a plant-based (with occasional fish) diet. When you have already stripped out meat, cheese and eggs, what's left? However, I was motivated by a nagging reminder...I kept forgetting words.

I've been reading several books on brain health and there is a theory that the rise of dementia, Alzheimer's Disease and general brain deterioration may be the quantity of grains we eat. Grains raise our blood sugar and, consuming too much of them, can produce insulin resistance. Furthermore, some people experience inflammation (another brain combatant!) when they consume wheat-based (gluten-containing) products. While I am not in this camp, I thought I'd do an experiment on myself and eat more vegetables and fruit to replace the extra grains. What came was a surprise.

Kale and Carrot Salad

After a month of eating a daily salad, I actually started craving salad. Salads became my base for most dinners. Throw a piece of smoked mackerel or a can of sardines on a salad. Roast walnuts and sprinkle tofu on a salad. Crumble a veggie burger on a salad. What's more, while I used to think of salads as the thing that came before the main meal. Now, I feel full and satisfied with just a big salad. Beyond salad, I learned several tricks for making meals delicious without grains...

Matar Tofu on Cauliflower 'Rice'

Frozen "riced" cauliflower can be a substitute for rice under stir-fries and Indian dishes. Roasted vegetables make a fantastic, filling side-dish replacing white potatoes. Zucchini noodles (prepared correctly) are just like pasta. Pureed turnips and cauliflower make a mashed "potato" that is sweet and creamy. Lay a piece of pecan-encrusted perch on your mashed turnips for a mouth-watering dinner. Yum.

Nearly 3 months into my experiment, I've lost weight, discovered boundless energy and I've run two Spartan races. I spend a lot of time in the produce section of the grocery store and race through the rest. Am I thinking more clearly? Not yet. But, case studies show dietary changes can take 4-6 months to have an effect on the brain. 

Every dietary improvement can impact your life. Want to work on your nutrition plan? Email me at mark@betterlivingfitness.com to get started. www.betterlivingfitness.com

Thai Curry Soup with Zucchini Noodles

Better Living's Nutrition Counselor, Becca Addison: 'Food is Not the Enemy'

One of the newest members of our staff, Better Living Fitness' Nutrition Counselor Becca Addison, learned the hard way that being a fanatic about food and weight loss is the wrong way to achieve your health and fitness goals.

Becca has been running competitively since the eighth grade. She's so good at running, in fact, that she was invited to the most recent Olympic trials.

“The problem was, I had a calf injury and got hung up on thinking that, after the injury, I had to eat perfectly so I wouldn't gain weight and mess up my times after my calf healed,” she remembers.

“I became so stressed about food that, even though I wasn't under-eating, I threw my body out of whack and my times fell off too much,” which meant that Becca had to miss trying out for the Olympics.

“That experience is why I find the weight loss thing tricky,” she says, “...and it's the reason I want to help people have a positive relationship with food. Being obsessed with food and eating 'right' really affected my life, and I'd like to help my clients avoid the same kinds of mistakes.”

Becca, who has a Master of Science in Nutrition and Dietetics, joined the staff here at Better Living Fitness after doing an internship at the University of Michigan's School of Public Health. She says that she first became interested in nutrition as an undergraduate.

“I was a super-picky eater when I was younger, then when I was in college I was surrounded by all these new foods,” she says. “At the same time, I was a collegiate runner and realized that I needed to start eating well to improve my performance – learning how different foods affected my running performance is what got me into nutrition science.'

Becca, who joined Better Living Fitness in February, says one of the hardest parts of her job is working with clients who are overly concerned about weight loss.

“Too much focus on weight loss makes people fight food and think of food as the enemy,” she says. “I try to encourage people to focus on motivations like how they feel during and after eating and the energy they can get from different foods. That's a better, healthier approach, because it lets you be more adventurous about food and it's a way to liking and respecting your body more.”

“In my background in sports, I've seen obsessions with weight loss turn into eating disorders, especially in younger people. I don't want anyone to think of food as being 'bad,' but to enjoy all foods – just in moderation,” she says.

These days, Becca is working on becoming a certified personal trainer so she can address both exercise and nutrition. At the same time, she's still running regularly.

“I love the people that I train with!” she says, “and I love pushing myself and being competitive with other people. When I finish a race and know I gave it everything I had, that's a huge boost for my self-esteem!”

Becca is also enjoying providing nutrition counseling to Better Living Fitness clients. “I like how everyone who comes to Better Living has different health and fitness goals,” she says. “I like working with people one on one, and getting to know and talk with them as we figure out together how to improve their health.”

If you'd like to learn more about how you can enjoy food and achieve and maintain a healthy weight as part of your health and fitness goals, click here today to set up your appointment with Becca!

'I'm Confident In My Body for the First Time in My Life' – Dawn Weirauch's Better Living Fitness Story

Note from Mark: Dawn Weirauch has been a Better Living Fitness personal training client for almost three years, and has been coming to Full-Body Fit sessions since we opened the fitness center in 2016. Dawn is also a professional writer who has been helping me with this blog and Better Living's Facebook account, so we were excited when she offered to share her fitness journey in her own words.

By the time I finally met my first Better Living personal trainer I was on the verge of giving up on fitness again; this time, possibly, forever.

Two months before I'd fallen off my bike, hyper-extending my knee in the process. I was barely able to climb a flight of stairs, and was resigned to the idea that a cane, walker, or possibly even a wheelchair would be in my future by the time my sixties rolled around.

I was fifty-one, and I was tired of banging my head against the brick wall of trying to get and stay in shape.

Even growing up, I'd thought that true physical fitness was probably beyond my reach. As a child I was both asthmatic and clumsy to the point that the other kids didn't just pick me last for teams during gym; they fought over who would have to take me! 

As an adult I'd occasionally decide to try to get into shape, but generally with the same results: one or two dozen trips to a gym, an inevitable injury, and back I'd go to my “fat clothes” and totally sedentary lifestyle.

Or, on the occasions when I tried fitness classes, being unable to keep up left me feeling so self-conscious and inadequate that my first class was always my last.

In my forties I discovered martial arts and finally found a physical activity that gave me real joy – but the injuries (inside and outside the school) piled up to the point that my opponents had to help me off the ground after sparring with me.

With all of those disappointments behind me, I honestly didn't expect much from training with Better Living. At most, I thought, I might lose a few pounds and put off the day my knees would need replacing by a year or two.

Was I ever in for a surprise! Today, I can get up off the ground not only without assistance, but without using my hands. I can walk for miles without feeling sore or stiff the next day, picking up thirty-five pound bags of litter for my two cats is easy, and in February I attended a convention where I was on the dance floor for four straight hours.

My legs will press over 200 pounds, I can bench press fifty-five pounds without help, and even the exercise I dread the most – lunges – are well within my reach. I'm over ten pounds lighter, too.

I've stopped worrying about needing a cane or a wheelchair or having knee surgery in my sixties. Instead, I'm planning on doing my own grocery shopping, and cleaning my own home, and hitting the dance floor, well into my nineties and beyond.

Better Living has worked for me because every Better Living personal trainer emphasizes proper form – and proper form while exercising doesn't just prevent injuries, it helps heal them.

Not only that, but Better Living is a friendly community of people who support and encourage each other. I couldn't keep up during my first Full-Body Fit session, but it didn't matter – Mark and the other exercisers helped me without making me feel the least self-conscious, and now I offer that same support to every new person who joins us.

Today, thanks to Better Living Fitness, I have solid and lasting confidence in my body for the first time in my life.

Nutrition Science and the Food Industry: An Unhealthy Combination

Given the huge role that proper nutrition plays in everything from weight loss to achieving optimum health, many Better Living Fitness clients pay close attention to nutrition-related news to find out what the latest science says about what we should (and shouldn't) be eating.

But some, and maybe a lot, of the latest science may not be trustworthy. Why? Because in part as a result of decreasing government funding, the food industry is stepping up to fund “science” in the industry's own interest.

In the 1960's, the sugar industry funded studies downplaying the role of sugar in heart disease. More recently, Coca-Cola funded scientists who claimed that a poor diet didn't really play that much of a role in obesity.

It turns out that there are lots of ways to bias scientific findings to make a food industry player look good. Just check out this recent article in Nutritionfacts.org, which among other things shows how the beef industry fed disguised beef fat to a vegetarian control group to “prove” that a plant-based diet doesn't really effect our cholesterol!

Attempts to bias scientific research aren't limited to the junk food industry. Corporations that produce foods ranging from blueberries to pomegranates, and even nuts, all fund science aimed at discovering every possible health benefit of those particular foods.

Think chocolate is a "superfood"? Think again.

This sounds like a great idea. After all, we all want to know which foods will help us achieve our specific health-related goals. The problem is that these industries fund such studies with only one goal in mind – finding any excuse to call the food they're producing the next “superfood,” so they can sell us more of that food.

Many, and probably even most, of the scientists who take funding from the food industry aren't consciously trying to trick us. But scientists need money to do their work, and no one wants to slap the wrist that writes our paycheck.

One obvious answer to this problem is to put more funds into government-sponsored nutrition research. Sadly, the Trump administration is calling for a twenty percent cut to the National Institutes of Health, which among other things funds scientific research in nutrition.

Another answer is to require all scientists to disclose their funding sources, and still another is to expect the journalists who report nutrition stories to do more digging to make sure they are giving us the facts.

In the meantime, take these steps to protect yourself from nutrition science-related misinformation:

1. Work with a dietitian or your physician. We offer nutrition counseling at the Better Living Fitness Center – just click here to schedule an appointment. Our nutrition counselors are certified dietitians with the education and experience to see through the latest food fad, and we spend time evaluating studies as they come out to learn which seem to offer the best information for our clients.

2. Subscribe to the Nutrition Action Healthletter, a publication by the Center for Science in the Public Interest, a food industry watchdog organization that's been doing good work in this area since 1971.

3. Be cautious when you see articles about nutrition research. Check to see who funded the study – and if the news outlet hasn't disclosed that information (and you have the time and interest), write them to ask that they do so.

**Images courtesy r. nial bradshaw and Siona Karen via Flickr

Thirty Pounds Gone in Just Six Months – Joey Mullick's Better Living Fitness Journey

Six months ago, Joey Mullick decided it was time to hire a personal trainer to help him lose weight. Today, he's roughly thirty pounds lighter and has lost two pants sizes – and he gives Better Living Fitness a lot of credit for helping him feel better about his body.

Joey Mullick workin' it with trainer Jesse Richards

Joey decided it was time to do something about his weight after moving to Ann Arbor from Chicago with his wife Vasvi.

“I was at a point where I'd kept gaining weight over the years, and I really wanted to focus on losing it,” Joey says. “I thought personal training was the only way for me to go. I didn't know what I was doing in a gym, and didn't feel I'd have the discipline to stick to a program on my own.”

Fortunately, Joey didn't have to spend a lot of time searching for a personal trainer here in Ann Arbor, because his parents have been working with Better Living Fitness trainers Mark Thiesmeyer and Joey Smith for several years now.

After Joey's initial consultation, Mark assigned Jesse Richards to help Joey achieve his weight loss goals.

“I was a little surprised because Jesse is younger than me, and I was a bit concerned that he might not be as knowledgeable as Mark, for example, or Joey Smith,” Joey says. “But it turned out that Jesse's technical background is solid, and he really knows what he's doing.”

Not only is he a fitness expert – but like all Better Living personal trainers, Jesse also supports Joey in achieving his specific goals.

"Strength isn't a big deal to me,” Joey says. “I'm kind of weird in that I don't think about the weights I can lift or how flexible I am – losing those pants sizes and the fact that my clothing fits more loosely are the things that matter to me.”

Joey adds that working out with Better Living Fitness has become a real family affair. In addition to Joey and his parents, Joey's wife Vasvi also works with a Better Living personal trainer – and the entire family has seen solid improvements in their health, fitness, and weight.

“Better Living personal trainers are definitely the right pick for anyone who is looking at getting into exercise for the first time, or if you want to get back into working out,” Joey says. 

Whether you want to lose weight like Joey -- or work on your strength, overall health, or get an early start preparing for the spring and summer sports you love -- we're ready to help! Start your personal training journey today with a free consultation.

Are weight-loss supplements worth the risk?

By Penni Jones
Better Living Staff Writer

When I was 25, I worked two jobs and attended college full-time. Fitness and nutrition took a back-burner, and I found myself about twenty pounds heavier than my normal weight. Out of panic and desperation, I purchased a popular weight-loss supplement at the local drugstore.

The pills did decrease my appetite. But I only took them for a few days, because I read a story in the newspaper (people still read the newspaper back then) about a girl my age who suffered a heart attack and died from taking the same supplement. The active ingredient from that supplement, ephedra, was banned soon after.

There is a huge selection of weight-loss supplements available online today. Most of them don’t work at all. But even supplements that seem effective can be dangerous. “Natural” and “herbal” supplements do not require FDA approval to be sold over the counter. Skipping past clinical testing means that the testing falls to the consumer.

Diet supplements often contain a chemical cocktail with some ingredients left off the label. The FDA has gone after more than 70 tainted weight loss supplements after discovering that they had been adulterated with undeclared chemicals including stimulants and antidepressants, often in amounts exceeding recommended dosages. Some aren’t even legal without a prescription.

In fact, the FDA released a public notice on February 28 that the weight loss supplement Oxy ELITE Pro Super Thermogenic was found to contain fluoxetine, more commonly known as Prozac, which should never been taken without a doctor’s supervision.

As I learned from my weight-loss supplement experiment, there is no replacement for eating right and exercising. Unfortunately, weight-loss supplements have become a very lucrative business for some unscrupulous companies. Don’t put your health a risk for a possible but unlikely quick-fix.

For more information on sustainable weight loss, please contact Better Living at 734-747-0123.

 

http://www.prevention.com/mind-body/natural-remedies/diet-pill-dangers-truth-behind-weight-loss-supplements

http://www.fda.gov/Drugs/ResourcesForYou/Consumers/BuyingUsingMedicineSafely/MedicationHealthFraud/ucm234592.htm

Who is ready for swimsuit season?

The answer to that question is the 6 fearless participants in this round of 10 Week's to 10lbs Lighter.  Collectively down 56lbs since the start of the challenge 9 weeks ago.  They have been increasing their step counts with our program pedometers and getting creative with their eating. Last week's challenge was to come up with a creative way to eat more vegetables.  We've got a recipe for Vegetable Biryani and a Brussels sprout/Cranberry Slaw which you can access below.

Print off the recipes and try them yourself.

Long-term Weight Loss Simplified

The New York Times recently printed an article call "The Fat Trap" by Tara Parker-Pope. Perhaps it is a terrible thing for me to accuse Parker-Pope of inserting her own bias into her writing, because invariably I am about to do the same thing... Parker-Pope admitted that she has struggled both to lose weight and to keep it off. I believe, her struggle lead her to paint a bleak picture of the challenges of permanent, significant weight loss.

I would like to paint a rosier picture from my decade of weight-loss counseling. I have seen many men and women make permanent changes to their exercise and nutrition plans and accordingly, transform their bodies. I've seen the results in young, medium-aged and the elderly. I've watched people replace fat with lean, toned muscle. Here are some of the core principles these people have adopted into their lives:

1. Lose weight slowly (0.5 - 1lb per week).
2. Create awareness of what you eat and drink. Write it down, text yourself, whatever.
3. Preserve you muscles and build some new ones. Strength train at least twice a week.
4. Eat as soon as you wake up, then only thereafter when you feel hungry.
5. Get your beauty sleep. Research shows hunger hormones (ghrelin and leptin) can be out of control after just one night of sleep deprivation.
6. Manage your stress without reaching for a doughnut. This is a difficult one, but you'll be happier and healthier if you figure out some strategies (yoga, tai chi, deep breathing, going to your "happy place").
7. Get in touch with nature. Eat 2+ pieces of fruit AND 2+ cups vegetables every day.
8. Don't pig out. Eat small meals or snacks rather than the traditional breakfast, lunch and dinner.
9. Create bulk in your stomach. Eat plenty of fiber and drink lots of water. The combination is great for expanding food in your stomach and for feeling full longer.
10. Work with a Registered Dietitian. Take some pressure of losing weight off yourself and put it on a professional.

Good luck and happy losing!
Mark Thiesmeyer, MS, MPH, RD
mark@betterliving.biz
734-644-5483

The power of self-reflection

Even after 10 years of nutritional counseling, I continue to be amazed at the power of writing a food log or diary. Everyone who keeps a food log discovers something.

I didn’t realize I eat so much…

I feel so much better when I eat…

I got headaches when I ate…

I barely had any vegetables…

A new study published in the American Journal of Preventative Medicine showed people lost twice as much weight when they kept food logs. Moreover, the logs need not be fancy. They can be jotted on scraps of paper. Some participants sent themselves emails or text messages with what they ate. Another study showed great results from simply taking a picture of every meal with a cell phone camera. The importance is the self-reflection and monitoring.

Try keeping a food log for 1 week. You can find a sample log form on the “resources” page of www.betterliving.biz.

Share your self-discovery by responding to this post at www.betterlivingnewsbites.blogspot.com. We look forward to hearing from you.

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_{Hollis, Jack F., et al. Weight Loss During the Intensive Intervention Phase of the Weight-Loss Maintenance Trial. Am J of Prev Med. Vol 35 (2), August 2008.}

What is the optimal exercise for losing weight?

People are easily confused by the following principle of exercise physiology:

High-intensity exercise, such as running, sprint- swimming or high-intensity aerobics burns 100% carbohydrates. Low intensity-exercise like slow walking or light house cleaning burns exclusively fat.

Generally people are very happy to hear this thinking they won’t have to sweat to shed body fat. However, there are 2 additional factors to consider: the net amount of fat burned during exercise and the post-exercise burn.

Calories Burned During 60 Minutes
Slow walking – 175 (all fat)
Moderate-intensity jogging – 500 (250 fat, 250 carb)
High-intensity running – 750 (all carbohydrate)

The first point is that moderate intensity activities burns the most fat during the exercise session.

Post-exercise burn, however, is even more important. While our bodies cannot process fat quickly enough to fuel a sprint across a swimming pool, we do burn the fat after getting out of the pool. High-intensity exercise draws fat out of our fat cells into the blood stream and increases metabolism for up to 24 hours after exercise. Basically, the harder you work during the exercise, the more fat your metabolism will burn the rest of the day.

If you are working on losing or maintaining your weight, try one of the following moderate-intensity exercises 30-45 minutes 3-6 times a week:

Swim, jog, take an aerobic class, dance, play racquetball, ride your bike, use the elliptical machine, or speed walk (consider carrying hand weights)

If you would like Better Living to calculate your moderate-intensity heart rate, email me at mark@betterliving.biz. Simply provide your approximate age.

10 Weeks to 10lbs Lighter Week 8 - Be a Part-time Vegan

Let’s review the 7 weeks of healthy-living goals:

• Write down everything you eat and drink and give it to a friend each week.
• Drink 60oz water daily.
• Eat half-sized meals every 2-3 hours.
• Do 4 aerobic workouts this week (30+ minutes based on your abilities).
• Stop eating or drinking (anything caloric) at least 2 hours before going to bed.
• Plan your meals and snacks ahead of time.
• Eat plenty of high fiber foods such as whole wheat cereal, vegetables, fruits, lentils and beans.
• Avoid liquid calories.
  

Those who follow a vegan diet (avoiding meat, cheese, milk, butter & eggs) have less cancer, lower blood pressure and better cholesterol levels than their fellow meat eaters. Vegans also tend to be a lot thinner. The good news is that we all can benefit from eating vegan part-time. Replacing some of the meat, eggs, cheese/cream, and butter in your diet with plant-based alternatives can help even meat lovers to prevent cancer and lose weight.

Pick 2 or 3 days this week to eat vegan. You will likely eat fewer calories, less saturated fat and more fiber. You will be amazed how well this helps you feel better and lose weight.

Here is a sample menu to get you started:

Breakfast – oatmeal with cinnamon, walnuts and raisins
Snack – orange, pear or apple
Lunch – black bean burrito with vegetables and guacamole (try a tortilla-less burrito at Chipotle or Qdoba)
Snack – low-fat microwave popcorn or a bowl of instant lentil soup
Dinner – vegetables stir-fry with brown rice and a big green salad.
Anytime – 16oz skim or soy latte

Check out www.vrg.org/journal/vj2003issue1/vj2003issue1quick.htm for an almost-no-cooking 3-day nutrition plan and www.pcrm.org for many great recipes.

*****************************************************

www.pcrm.org

http://www.webmd.com/diet/news/20060403/vegetarian-diet-may-help-weight-loss

10 Weeks to 10lbs Lighter Week 7 - No Liquid Calories

Here are the goals to healthy living and slow weight loss we’ve set thus far:

• Write down everything you eat and drink and give it to a friend each week.
• Drink 60oz water daily.
• Eat half-sized meals every 2-3 hours.
• Do 4 aerobic workouts this week (30+ minutes based on your abilities)
• Stop eating or drinking (anything caloric) at least 2 hours before going to bed.
• Plan your meals and snacks ahead of time.
• Eat plenty of high fiber foods such as whole wheat cereal, vegetables, fruits, lentils and beans.
  

Americans consume a tremendous number of calories in the form of liquids. Juice, fancy coffee drinks, smoothies, soda pop, wine & beer contribute to our waistlines. Furthermore, we gain little benefit in terms of vitamins, minerals or fiber from drinking them. For weight loss, try eliminating liquid calories from your diet this week.

Watch out for these waist-expander beverages:

8oz fruit juice – 110 calories
20oz soda pop – 255 calories
Starbucks grande vanilla bean frappuccino – 470 calories
Coffee cream(er) – 30-50 calories each tablespoon
12oz beer – 167 calories
8oz wine – 170 calories
7oz martini - 504 calories

As with most nutrition topics, there is an exception to this rule. Milk and/or soymilk provide essential calcium and vitamin D that we do not get in other foods. Most people should consume 2-3 cups (soy)milk/day to meet their calcium requirements.

Have a great week. Happy losing!

10 Weeks to 10lbs Lighter Week 5 - Plan for Success

Over the past 4 weeks we have set the following goals for a successful nutrition strategy. Please continue working on all of this:

• Write down everything you eat and drink and give it to a friend each week.
• Drink 60oz water daily.
• Eat half-sized meals every 2-3 hours.
• Do 4 aerobic workouts this week (25+ minutes based on your abilities).
• Stop eating or drinking (anything caloric) at least 2 hours before going to bed.
  

This week’s goal is about pre-planning your snacks and meals. Many times we overeat because we find ourselves hungry and without food. Suddenly we are standing in front of the vending machine or the car is turning itself into McDonald’s drive thru. Either story ends badly.

This week is about planning your food from grocery store to mouth.


Grocery Plan
Make a grocery list based on your goals. For example, if you want to lose weight or prevent cancer, plan to buy enough produce to eat 2-4 cups vegetables and 1-2 pieces of fruit daily. Stock up on healthy foods such as lean cuts of meat, (soy)milk, cereals, whole-grain bread, sandwich fixings, broth-based soups, & perhaps a few low-fat frozen dinners for emergencies.

Avoid products with 10+ grams of sugar or 3+ grams saturated fat.


Cooking or Dining Out
Whether you plan on cooking or going to a restaurant, spend 5 minutes at the beginning of your day planning your food. What am I going to have for snacks, lunch and dinner? If you are going to eat out, decide where you’ll go and think about what you will order. You will be surprised how much this helps you succeed.


Daily Plan
If you leave home each day, bring food. Making your own sandwich and opening your own soup will save you money and calories. Simply packing vegetables and fruit in your bag nearly guarantees you will eat more of them.

10 Weeks to 10lbs Lighter Week 4 - Stop eating 120 minutes before your head hits the pillow

Keep up the great work! Here are the goals we continue to work on:

• Write down everything you eat and drink and give it to a friend each week.
• Drink 60oz water daily.
• Eat half-sized meals every 2-3 hours
• Do 4 aerobic workouts this week (20+ minutes based on your abilities)

The traditional American dinner of meat, potatoes and carrots does not set us up for successful weight loss. However, far worse is the fact that we are working later, eating later and then going to bed on a full stomach.

Sleeping on a full stomach can lead to gastric reflux, insomnia and weight gain. We need to shift the calories from the end of the day to the beginning. Eat a larger breakfast and lunch, then scale back your food at dinner. Stop eating completely 2-3 hours before going to bed.

I wrote a couple weeks ago that you should never be hungry because you are eating every 2-3 hours. The only exception to this rule is hunger at bedtime. If you go to bed a little hungry you will burn fat while you sleep. Imagine that! Wake up thinner than when you went to bed. If you have a hard time falling asleep while you are hungry eat something very small (i.e., total 50kcal) like 3-4 nuts, a few pieces of vegetables, a couple rolls of lunch meat or half a hard-boiled egg. Drink a glass of water and you should be able to sooth your stomach into a restful evening.

Try this nighttime losing strategy and watch some weight fall off this week.