3 Ways To Sleep Better Tonight

DP

Most of you will know that eating healthy and regular exercise are very important for your weight loss goals to come true, however did you know there is a third important element to this?… Sleep.

For a lot of you this may come as a surprise, but I’m here to tell you if you’ve been overlooking the importance of sleep you know… few hours only, playing video games into the wee hours or getting (god forbid) no sleep at all! You’ll be kicking yourself once you have seen this video below.

 

 

If you’d like to know more in depth about the scientific studies about the importance sleep then please (Click Here)

 

Your chances of weight gain with a lack of sleep will increase both as an adult and a child, plus an increased chance of disease. Whereas, if you get  a great night’s sleep, you will eat less, workout better and be so much healthier and happier.

So if you are still reading this and it seems like something you want to pursue for your health and well being, then without  further ado….. 

 

Here are 3 ways to sleep better tonight.

 

THE ROCK WAKE UP

Wake Up At A Consistent Time- This is very important for better quality of life let alone for your weight loss goals! As your body needs to get into a rhythm so it can align itself with the sunrise and the sunset.

Being consistent with your sleep and waking up / going to bed on time will in the long term boost your sleep quality, and as I said above improve your quality of life and you’ll see some weight loss progress being made.

The weekend will either make you or break you. I say this because on weekends as a whole we seem to go to bed later at night, which then leads to us getting up way later than planned!

Don’t make this amateur mistake thinking you can make up for it in the coming days, it’s never paid off before has it?  Every time you feel worse, you look worse and everything you do now when awake is affected because of it.

When you become consistent during the week and on weekends, and slay that urge to have a late night weekend… you’re going to be way ahead of the pack who are just rolling the dice with their fingers crossed, and that’s no way to live a good life now is it?

 

No caffine

Don’t Drink Caffeine In The Evening- Caffeine has many benefits such as enhancing your focus & giving you energy. Something you should be aware of though when consumed during the evening time, studies show that there is high chance of your body not being able to relax at night.

I did a little digging and in one study, if you consume caffeine up to six hours before bed  it significantly destroys your sleep quality.

In general caffeine stays elevated in the blood for 6 to 8 hours. So therefore, drinking large amounts of coffee in the evening time or even late afternoon is not advisable.

It amazes me how many people who are caffeine sensitive or have trouble sleeping still drink caffeine, especially coffee which keeps you up!

DID YOU KNOW?: A fun fact for you – Caffeine is consumed by 90% of the US population.

 

BLUE LIGHT EXPOSURE

Reduce Blue Light Exposure In The Evening- Exposure to the light during the day is vital, but not so much during the night.

Being exposed to blue light during the night essentially tricks your brain into thinking that it’s still daytime. This then reduces hormones like melatonin, which is the hormone that helps you relax and unwind for that deep sleep you’ve been craving.

So for that reason blue light is the worst in that regard, with so many electronic devices like Smartphones, Tablets, Laptops and computers. Luckily I know of some ways to help you fight back against the blue light in the night time….

 

For Laptops & Computers: you can download an app called F.lux (Click Here) this helps block out the blue light. I have personally used this myself since 2014 and I’ve not looked back since. No more strained eyes or bad sleep because I was in the dark with a bright blue light beaming into my eyes. When the sun sets so does your laptop and computer. It’s really cool when you think of it like that, and you’ll see the difference in your sleep with this app.

 

For Smartphones: As of this year I found an app for my Smartphone called Twilight (Click Here) (Just like the movie with the vampires). Credit to them; so far so good, this has benefited me because I’m now able to have the choice to use my Smartphone more frequently if I choose to… rather than avoiding using it when the sunsets because of the blue light.

 

For TV: I’m hearing about people starting to  wear glasses in the evening time whilst watching TV, but I’ve not  tried  this out personally yet… as for one thing, I’m not really into watching TV and certainly not enough in the evening time to want to wear glasses and  secondly, watching TV 2 hours before heading to bed  with the blue light exposure is bad for your health.

DID YOU KNOW?: It will take you 2 to 3 days to get used to  F.lux (Click Here) as the screen gives  off a red light instead of the blue one you have become accustomed to.

Not to worry though, after the 2 to 3 days, you’ll not notice a thing and other people will just randomly say “Hey how come your screen is red?” and you’ll be like |” Huh really?… oh it’s that app F.Lux” etc.

 

THAT’S IT!

I really enjoyed sharing with you 3 ways to sleep better tonight.

Please do let me know though…

What do you make of all this?

Have these tips benefited you in anyway?

Have you worn glasses for watching TV in the evening time yet?

Of course Any other questions are always welcome just leave a comment below

Until next time Ciao 🙂

    We Look Up🙏🏿

COOKIE2

Karim David

-The Healthy One

The Things You Should Know About Frying

DP

Today it’s all about frying, as I’ve been asked so many times to talk about it. Down below I will cover the most stirring questions about frying, plus you will learn the things you should know about frying.

 

FRYING KARIMDAVID.COM

What is Frying? – Frying includes cooking food in a large amount of fat (typically that would be oil) , at a high temperature. There are many different styles to fry such as…

Deep Frying: this style makes the food totally submerge in huge amounts of oil and sometimes fat for it to cook, in mostly extreme temperatures.

Pan Frying: Pan frying is cooking the food in a shallow pan, but only using very small amounts of oil.

Sautéing: Sautéing is a way of frying at speed, as you rapidly cook the food in hot oil in again, a shallow pan.

Searing: For searing you put the food on a extremely hot surface with oil to quicken the surface you are cooking on.

 

FRYING POPULAIRTY KARIMDAVID.COM

Frying popularity- Frying is very popular way of preparing food because it’s fast and the actual skin has coating which maintains a seal, which then leads to the insides remaining on the whole moist.

In a lot of people’s minds it also makes the food taste nicer. However, not all foods that are popular, as you may know, are necessarily  good for you, plus not all foods are appropriate for frying either.

 

WHAT DO YOU MEAN KARIMDAVID.COM

What Do You Mean?- Fish for example; the fatty fish type are the best source for omega- 3 fatty acids, which have big health benefits. These types of fats are prone to damage at very high temperatures.

Another example is frying with such trash like Vegetable oils (Click Here)  which is detrimental to your health.

 

IF YOU GOING TO FRY FOOD KARIMDAVID.COM

So If You’re Going To Fry Your Food- One – make sure you do not overcook it, and two – use the healthiest oils when frying (Click Here) .

 

THAT’S IT

I really enjoyed answering your questions, and teaching you the things you should know about frying!

If you would like me to cover anything specific then let me know below

Any other questions or your thoughts on this is always welcome

 

 

      Until next time Ciao 🙂

     We Look Up🙏🏿

COOKIE2

 Karim David   

– The Healthy One

 

 

 

The 6 Benefits Of Drinking More Water

beautiful woman drinks water from a glass and shows delicious

I know the summer is here which means the water intake goes way up. We become thirstier, and is much easier to feel the effects of dehydration right about now.

As we all know about the benefits of drinking water to stay hydrated already (Click Here). I decided to share with you some unexpected benefits from drinking water this summer and beyond.

So without further ado here are the benefits of drinking more water.

 

Water Can Help You With Your Weight Loss Goals- This is a very good assistant because It’s 100 % calorie free of course, It can become even better if it becomes your main source of drink and you eliminate all the Sodas, Beverages & sugary drinks you consume. Also if you’re feeling like pigging out before your main meal you can suppress your hunger by drinking water before hand.

DID YOU KNOW?- You should keep in mind though that this on its own will not be enough to lose any noticeable amount of weight. Like I said before it is a very good assistant for whatever else you are doing for your weight loss goals. If you are struggling with this (Click Here).

 

Improves Your Pain Threshold- Believe it or not water can really help towards this. All muscles, joints, cramps and strains occur when the body itself is dehydrated. This is why especially when doing physical activity you must drink plenty of water, ahead of any of those sports drinks that are giving you tablespoons of sugar.

DID YOU KNOW?-  If you still drink soda drinks  this is for you (Click Here)

 

Gives Your Muscles An Extra Boost- When you start to sweat it causes your muscles to lose water. When working out as well, your muscles start to lose even more water as you are tiring them out.

This is why you must drink up to give your muscles that extra boost, and be able to finish up the workout.

 

Keeps Your Body Flowing- What I mean by this is your digestion. When you drink enough water your insides make sure that everything is running as it should.

When you do not take in enough water you start to get digestion issues (all kinds of nasty ones) so this is another reason to drink up.

 

Good For Your Kidneys- Our kidneys need lots of fluids to clear away what we do not need in the body. So what better fluid to drink than water to help our body do this.

DID YOU KNOW?- This really helps to prevent kidney stones from growing  big enough to cause severe pain.  

 

Clearer Skin– Nobody likes clogged up pores and acne on their skin. Yet we get this when we do not drink enough water and the skin inflames because of certain toxins in the body.

So when we do in fact start drinking more water it flushes out the toxins and it decreases the chance of getting lots of pimples.

 

THAT’S IT

 

I’ve really enjoyed sharing with you the 6 benefits of drinking more water.

Please do let me know though…

 

What did you make of these benefits?

 

Do you have any suggestions to add to the list?  

 

How much water are you drinking daily?

 

Let me know by just simply leaving a comment below

 

Until Next Time Ciao 😀

 

We Look Up 大 🙏🏿

 

 

How To Have A Better Relationship With Food

KarimDavid.com

We hear a lot about relationships with family, friends and partners, but as whole don’t care a lot about our relationship with food. Like any other relationship it must be cared for worked on daily for it to stand any chance of surviving long term.

Eating is something that is unavoidable if you are looking to live a long life anyway, more to the point eating healthy… time and time again it has been shown if you neglect your relationship with food, you will pay the price of sickness then followed by death. You only have to look at the volume of celebrity passing’s this year, and find out how they passed.. most of it was due to poor health choices that unfortunately took them away.

Rightly so we mourn these people who have lost their lives, then we say how sad it was to lose them, Then the same people who said this end up doing what the deceased did and fall ill and then die (due to poor health) and then it just repeats itself like a bad dream turned nightmare… when are you going to break this cycle for yourself ? Has this year not shown you already how important your relationship with your food is ?

It doesn’t matter if you have an eating disorder, or you’re in good shape and just peeking through at the mirror of Erised… what’s that ? (Click Here) You can still learn how to have a healthy and positive relationship with food and that can help you to stop under-eating, overeating and just being happy with where you are and who you are right now.

So without further ado I would now like to share with you some tips that can really help you have a better relationship with food.

 

Forget About Diets- They simply don’t work as you may be aware of the whole “Dieting industry” is a multi-billion dollar global industry. What a disgrace that is as we are not as a whole getting any slimmer. The obesity rate has reached an all time high globally, and whilst you keep buying all those pills, powders and god knows what else… those fat cats are laughing all the way to the bank.

Instead if you decided that you want to eat better, make it so it’s for the rest of your life, it makes no sense to only do it for a period of time  and then spend the remainder ill and just being carted in and out of hospital.. Who really wants’ that for their future?

Again we can learn from what has gone before us, it’s happened too many times where people who decided to go on a diet (Aka Eat good for little bit)  and then gain all the weight back again.

If you are truly serious about your goals when it comes to this, you will forget about diets, and make your relationship with food a priority. Just like all the people who download my meal plan do, which they only had to do for 30 days but most now email me and say that  they now eat this all year round (Click Here)

So the point here is until you turn this into a lifestyle, you’re going to do either one of two things… one: A sucker to the dieting industry buying everything they sell you, whilst only getting bigger and sicker. Two: You give up. Keep on  making excuses and then years later, when you’re told you will die, take action… then it’s the luck of the draw if you live or not, living that “fingers crossed” mentality is a poor one.

 

Eat A Variety Of Natural Foods- This is the one, honestly, if you are eating fresh foods often and not eating processed/ limiting processed food then you are on the right path to a good relationship with food.

The amount of vitamins and nutrients you will receive are second to none, your body will thank you also.  The mind too, as you will know that you are eating well, you will feel and be much better, which in turn builds most of your so much needed confidence. You can get these from Fruits & Vegetables of course – anything that grows from the tree or the ground!

 

Find Healthy Ways to Manage Stress- There are so many ways to combat against stress.. going out for walks, running, hitting the gym, take up dance classes, soul cycle, yoga, meditation or just working on being more present in life. Whatever you choose it must be practiced, because it is a skill and  going back to let’s say, binge eating or any of the poor habits will do you no good.

 

Seek Support- Is this not why you are here? There is ton of information at your disposal… don’t just read this and then do nothing, read this and then apply what you are learning and that starts by you taking action!

If you have any questions you can always leave me a comment on the particular post, email my support team (Click Here) , tweet me @1dieci ect.

I would hate for you to be suffering in silence, I’m more than happy to help all of you get to your health/weight loss goals, so long as you are serious and are willing to take action (Or it’s a waste of both our time, right?) 

I don’t advise you to go to a doctor, this is a underlying problem I see a lot of. First and foremost most doctors know nothing about eating well, (quick question; what kind of condition does your doctor look in ? )  most are in poor health, so why would you listen to them? And secondly it would be foolish of me to give out advice about what kind of surgery to proceed with if someone had a broken neck, so it’s exactly the same for a doctor to point to some old food chart and say eat in moderation… which by is a myth anyway. Want to hear more on why I do not advise going to your doctor (Click Here).

Lastly I launch my very own coaching program (Click Here) ,  to help the right people  who truly need more of my time and expertise  on a one to one level.  This has been one of my projects that I am  most proud of  as I can see the impact that my coaching program is having, and who doesn’t want to make some kind of impact in life?.

 I appreciate everyone who reads and engages on my blog. It’s just another level though when I’m able to help so many people away from the blog in real life, to reach their goals. My Di’1s always say that I teach them so much and are very thankful, which I am happy for. In turn though, I’m learning so much from everyone of you who have trusted me with their health, and looking to help many more of  the right people seeking me out – think you are one of them ? (Click Here)

 

Conclusion

Despite the popular opinion of so many, to have a successful relationship with food you’ll need a permanent change in lifestyle habits. By you tearing down the concept of dieting and being in that mentality of short/quick fixes which in the long term of course never seems to work out, you will see your whole life transform.

This will also make your relationship with food a whole lot better, which then leads to you having a healthier and more stable weight… that not only you can have but also maintain for as long as you are alive and well. 

 

THAT’S IT!

It’s been a pleasure as always to be able to share with you guys/gals

Please do let me know though…

 

What did you make of all this?

 

Do you have anything to add to the list I’ve made, that maybe has helped you out?

 

What is your relationship now with food after reading this ?

 

Let me know by simply leaving a comment below

 

Until next time Ciao 🙂

 

We Look Up  🙏🏿

5 Of The Worst Foods To Eat In The Morning

KARIMDAVID.COM

Just imagine eating a nice healthy breakfast filled with all the good stuff for our bodies such as: fibre, protein and healthy fats that will make you feel full and have plenty of energy to burn. You’d feel real good too.

Now let’s flip that to the current state that most of you are in right now, eating nothing at all which is a huge no no, find out why (Click Here)  or eating foods that leave you feeling really sluggish and cause you to gain weight… not to mention increase your chances of getting chronic diseases.

Now here are the 5 worst foods you can eat in the morning ( from what people actually do eat in numbers) .

 

Pancakes & Waffles- Both of these contain eggs, flour, sugar and milk. But they are cooked in different ways. Although they contain a lot of protein, they have lots of refined flour in them. Plus many people do not stop there, oh no… In addition, it’s usual to top off the pancakes and waffles with syrup which contains high-fructose corn syrup.
What this does is cause an insulin resistance, which leads to type 2 diabetes. Even those who will argue that they use pure maple syrup are still stuck because maple syrup is very high in sugar, which has empty calories in it.

DID YOU KNOW?- The majority of us consume 2 to 6 times more sugar than we are supposed to. You’ll find this interesting  (Click Here)

 

Muffins- You’d think this one would go without saying, a muffin is still a muffin, I don’t care if is organic it’s still trash!
They’re made from refined flour, vegetable oils, eggs and sugar ( yes even the organic ones contain way too much sugar)
“But It’s got egg in it, egg”… Indeed you’re right, and if that same egg had chicken droppings all over it would you still eat it ?
As many Muffin eaters will know they are normally topped with chocolate chips and some kind of dried fruit sprinkled with sugar on top, just to add to the calorie woes.
So needless to say Muffins are unhealthy.

DID YOU KNOW? Muffins over the last 30 years have been increasing in size, they are blaming this solely for the epidemic of obese people around, but of course it’s nonsense… and is only part of the problem.

 

Fruit Juice- Is one of the worst choices you can make if you’re looking to avoid chronic diseases and weight gain. It’s marketed as healthy because of the word “fruit” but It’s anything but.
I don’t want to say much more about this, just don’t drink it, I’ll let my DID YOU KNOW? Do the rest of the talking.

DID YOU KNOW? I have a video for you 🙂 (Click Here)

 

Margarine- This could be with toast or w.e the bottom line is It’s no good for you. For instance, if you put Margarine on toast it will make your blood sugar level go up, cause you hunger pains and increase your risk of gaining weight. It’s also not good for the heart either.

DID YOU KNOW?- Butter is way better for you than Margarine, all the health industry have done is sold you a lie… here’s the real truth (Click Here)

 

Gluten Free Breakfast Foods- For years now the health industry has been talking about the effects of gluten. While granted, there is no harm In avoiding gluten, eating processed gluten- free is… just like; a Muffin is still a Muffin – Processed food is still…

Lastly, any other kind of baked goods you can think of are no better than traditional wheat-based versions due to the low amounts of protein and fibre content in them.

DID YOU KNOW?- If you’re considering going gluten free, then you will find this one a good read (Click Here)

 

 

THAT’S IT!

I’ve really enjoyed sharing with you some of the worst foods that a lot of you guys are eating in the morning’s and why you shouldn’t.

 

Please do let me know though…

 

What did you make of this post ?

 

Do you eat any of these I’ve mentioned here?

 

What is the worst thing you have ever eaten before in the morning?

 

Let me know by just simply leaving a comment below

 

Until next time

Ciao 🙂

 

 

 

 

Do I Need Protein Powder ?

Karimdavid.com

 

Do I need protein powder ? This is something people always ask. whether they are looking to put on size or lose weight, it’s a question that never goes away. So now I’m going to share with you my thoughts on protein powder as a whole, and whether or not you need it or not.

 

Protein powder is the most common supplement taken in the world of bodybuilding and weight training gyms.

The most popular ones amongst the bigger names in the fitness industry are whey and casein, which are proteins delivered from cow’s milk. I have a fact for you too, these substances are the most consumed protein powder’s worldwide.

Many athletes across the board in most sports consume an excessive amount of protein in the belief that the more you take the better you’ll be.

Companies are telling the public that they need to eat ridiculous amounts of high protein, without much thought to the consequences that come with excessive consumption.

The obsession with having large amounts of protein is so ingrained in our culture, that we are even told that if we don’t eat meat, it will be almost impossible to get any protein at all.

 

This is just another reason why protein supplements are in our diets everywhere, what they are doing is planting the fear into you, that you won’t get enough of a certain nutrient, so that means the companies themselves will sponsor supplement manufactures who in turn, sponsor athletes who represent and take their products.

This then gets the supplements seen by a wider audience, which leads to fans trusting the brands as they admire and look up to the athletes. Then they go out and purchase the supplements. This then creates an endless cycle that drives sales and profits, while potentially harming the health of many people who ironically want to live longer healthier lives.

 

You’ve seen all the magazines, websites and books feeding into this nonsense to gain bucks from you. This is why I feel I must speak up about this, and debunk these lies by showing you a healthier way to support your fitness goals without any substances.

Even if we look deeper into what is in the supplements (other than the cow’s milk) being sold, we find that some ingredients are of really bad quality anyway, for example: the process of making protein powders often leads to the healthy benefits being messed up made useless as a healthy supplement.

 

I am not talking about burning a steak or eating an egg which has been contaminated with salmonella. I’m talking about very high temperatures where the proteins are being heated to the point where our bodies do not recognize it as food anymore.

On top of that,many of the manufactures add chemical, toxic ingredients to their products. Aspartame, Saccharin, Fructose and artificial colouring to name a few ( you may see this written on the label).

Processed protein powders also contain heavy metals in them… doesn’t sound too appetizing huh ?

 

SO HOW ABOUT..

Getting your protein from real food sources instead! you can get that from meats, eggs, milk and dairy. In all of that above you get a good balance of your fats, carbs and proteins (You’ll like these) (Click Here)  (Click Here) .

So there is no real reason to be taking crap such as protein powders or shakes now. Unless you are impatient, lazy and a god damn cheat who will carry on relying on consuming crap into your system, which will catch up with you in the end.

Whereas if you are patient, hard working and see the long term advantages eating real food, that indicates someone who understands their own health, not just fixated on a so called quick fix. Because let me tell you, even if you do opt to take this stuff. You still have to do the work (there is no magic pill).

I know of this first hand.. as people I know have done this.. not done the work, which has made them gain weight further and become really ill if already big, or making the slimmest of people put on a load of weight to the point of obesity.

With all that being said the question now is why would you want to ?

How you answer that question will tell me a lot about you!

 

THAT’S IT!

 

I’ve enjoyed doing this one as it’s a different topic to what I would normally talk about.. Food!

Please do let me know what did you make of my thoughts on protein powder?

Do you take protein powder already… and still stand by it ?

Were you aware of the marketing tricks played on you, but didn’t care because you just wanted the so called “quick fix”?

Let me know by leaving a comment below

Until next time ciao 🙂

 

 

 

 

 

 

 

 

 

 

How To Eat Healthy On The Road

Road trip Karimdavid.com

It’s easy for you to fold on your healthy eating whilst traveling. It could be a vacation somewhere, a constant rush of many different activities (Having you walk, drive, run, and crawl from A to Z) or just strictly business.

Whatever it is for you, maintaining healthy eating habits whilst on the road can be a big challenge.

It’s at this point the ever present fast- food outlets can be very tempting for you / eating unhealthy snacks and beverages. To some it may seem unreachable, unclimbable but fear not Di’1s..

I have some tips to help you eat healthy whilst traveling on the road!

 

Pack Your Own Snacks And Meals- You can do this one on any mode of transport of your choice.

This ensures you are not reliant on airline foods which typically don’t taste very nice for one and two you are unsure what is exactly in the food they are providing you with.

It’s really inexpensive and all you really need are some containers and flasks.

DID YOU KNOW- Trail mix ( No chocolate ones), Fruit, Greek yoghurt and some Sandwiches are very simple and easy to pack foods whilst on the road.

 

Drink Water- Like always get your water right. Stop with the excuses, It’s just as easy to find a place with running water as it is to find your local bar to drink alcohol!  It’s so easy to get dehydrated on the road so it’s important you (Drink Up)

If you like milk that’s adequate, but I would avoid drinking any fruit juice drinks “why”? (Click Here)  and soda drinks is just a no  “why” ?  (Click Here)

DID YOU KNOW- Drinking water really helps you with travel- related health conditions such as jet lag. 

 

Stay Mindful-  Please, I would like a show of hands, who wants indigestion, low energy and an upset stomach ?

If you’re eating unhealthy foods whilst traveling you’re at a higher risk of getting all of these, to be honest it won’t make any of your traveling fun.

So if you did ignore the first tip make sure you are mindful of your options and buy healthy.

 

Avoid Fast-Food Outlets- You would think this would go without saying but I will say it just in case. Please for your own weight loss goals, and general  health period  don’t do it!

It’s really sad to me that places like Mcdonalds remain as an option of choice for many across the world, when they – and places like them – have high fat ( the bad ones)  added sugar and calories in their products.

If you decided to eat at a restaurant, a real one not Mcdonalds!  Then focus on eating the healthy meals provided… such as lean proteins and your veggies.

If that seems stressful to you, then the first tip applies.

DID YOU KNOW- Fast-food outlets are making you sick and unhappy, and if you don’t stop it will escalate.

 

Don’t forget to eat breakfast- This seems to me like one of the biggest mistakes  that people make pursuing their general weight loss goals.

This is a rookie’s mistake.. as this is the first thing you will be eating, what you eat will set you up for the rest of the day but if you eat poorly or in this case nothing at all! You’re heading for disaster.

You may laugh, but breakfast to me is like breathing, it has to happen every time – no excuses! 

If your hotel offers you complimentary breakfast, choose a high fibre and protein meal, such as whole grain toast with peanut butter. Foods such as this will fill you up until lunch time, no you say? That’s why you packed your own snacks  right… eat up!

DID YOU KNOW- If you are still unsure of meals you can have at breakfast time I have some  options right (Here) & (Here)  click away.

 

THAT’S IT

It’s been great sharing this with you.

Do let me know in the comments below though..

What did you make of my tips I shared with you ?

Are you traveling anywhere on the road ?

Which one of these tips are you going to use ?

Do you have any tips of your own to share ?

Once again it’s been great, stay healthy and happy

 

until next time, ciao 🙂

 

 

Di Nutrition Coaching Ad

 


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