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           The issue of weight loss has over the years generated a lot of controversy with both those over weighted and those with normal weight involved in this heated argument. Experts are however of the opinion that losing 1 to 2 Ibs per week is recommended for health sake. So in this article, we are going to be looking at the fastest ways of losing weight while still maintaining good health. The entire article is based on making adjustments to our diet, exercise regimens and also avoiding drastic calorie cutting, which is characteristic of crash and starvation diets. Come with me as I let you into this fabulous truth.                                                                                                   FIRSTLY:     The first step of achieving this is to get at least 1 hour of cardiovascular exercise daily. This exercise should be performed at moderate intensity, so that your heart rate increases. It is also advisable at this point to incorporate speed walking, bicycling etc. then as your strength increases, you can add to the intensity.                                                                                                   SECONDLY: You can achieve a great result by adding intervals to your cardiovascular routine. This obviously increases the amount of calories you burn. Riding a bike or jogging at moderate rate for 2 minutes. Then at this point, you could switch from moderate to higher intensity over the duration of your workout.                                                                                                                        THIRDLY: Performing strength training exercise for at least two times weekly will do wonders. During which you burn calories immensely because, to maintain muscle tissue, your body has to work harder than when it maintains fat. This training exercise uses your body weight. Also, at this third stage, you can include lunges, pushups and squats and incorporate exercise with free weights and weight lifting machines.                                                                                                                FOURTHLY: It is time to remove attention on exercise but to focus more on intakes. Here, it is advisable to consume fewer calories on a daily basis. Multiply your current weight in pounds by 7 to find out the calories you can consume daily to lose weight while still maintaining your health. Ensure you do not go under 1,200 calories a day without medical supervision. Furthermore, reducing your starch intake can do you a lot of good, you should consume complex carbohydrates like oatmeal, whole-wheat pasta and brown rice, if you must have starches. When necessary, eat starches early in the day and reduce or avoid them as the day goes on. Fill up on vegetables, fruits, lean meats, non-fat dairy products and water. In addition, it is wise to keep a food and exercise journal to help you stay focused. Record your daily food intake and your daily exercise routine. If at any time you experience any halt in weight loss, consult your journal to see what is causing this and where you can make adjustments .                     .Finally, sleep well. Ensure you get up to 8 hours of sleep at night, because lack of sleep keeps your metabolism from functioning properly during working hours. You are also less stress resistant during the day when you are sleep deprived. You may give into cravings quicker and sabotage your diet. Putting the above tips into practice ensures that you not only lose weight but fast too.                                       BEST OF LUCK!

Most effective weight loss tips

The issue of weight loss has generated a lot of controversy over the years. Many people have had wonderful experiences . Others have had really unpleasant experiences. For them it is really impossible to lose weight. They believe that those pounds won’t just go Off. But the truth remains that weight loss could really be achieved. In this article, I will reveal to you how to lose weight the healthy way. Come with me…… A. Always eat balanced meals: High fiber foods, green leafy vegetables, lean meats, fish and fruits are all solid building blocks for weight loss. As part of your diet plan, stay away from foods with empty calories, such as sugared snacks, and large portions of starches. Also make a concerted point to avoid fatty and fried foods which can pack on weight quickly. This is also good advice if you want low cholesterol diet. B.Eat smaller portions more frequently: Forget about three meals a day. Ideally, you should eat five to six meals in each 24-hour period. However, each of these meals should consist of smaller portions. C. Keep a calorie count: Limiting excessive calorie intake is a key concern in dieting. But don’t drop below 1,000 calories per day or risk muscle loss and health problems. For guidance, plan on consuming no more than 10 calories per pound of your total weight each day. D. Never skip meals: This may seem like a good way to lose weight, but it’s actually counterproductive. Skipping meals tricks the body into believing it is starving. Therefore, the next time you eat, you are more likely to over-consume. E. Don’t eat late at night. Your body’s metabolism is lowest when at rest and will have a have a harder time efficiently processing food. F. Drink plenty of water: Water is essential to survival and you should drink a minimum of 6-8 glasses each day. Conversely, soft drinks and alcohol offer no nutritional benefit, but can be a significant contributor to weight gain. G. Cook for yourself: It may be convenient to stop for a bite at a restaurant or fast food drive-thru, but cooking at home allows for better control of portions and ingredients. H. Limit temptations: Clear the house of “bad” foods that will break your diet. I. Reward yourself: It is worthwhile to allow for an extra portion or a special dessert now and again. Cheating, on the other hand, is a slippery slope: The more you do it; the easier it gets.J. Believe that you will lose weight: whatever the mind can conceive and believe, that it can achieve. This is true even when it has to do with weight loss. For the above tips to work, you have to condition your mind that it will work, when this is achieved, you will be amazed at the positive results you will get.In summary friends weight loss is achievable, I am a witness. So believe it and go for it. I wish you all the best.

TEN FOODS THAT CAN IMPROVE YOUR LOOKS

As the saying goes "you are what you eat". So what effect does your diet really have on your appearance? We all know that eating sensibly helps to maintain a healthy lifestyle, but it also helps to maintain a wealthy appearance. When you feel good about the things you eat and when the things you eat are good for you, chances are you'll look that way, too. Here are TEN foods that not only help you feel great, but also help you look great too. ONE- Water: Drinking plenty of water everyday helps the skin to look soft supple and more youthful. By keeping the body hydrated, your over all appearance will benefit from improved skin, texture, hair, and nails. Also, water helps in the weight loss process by reducing water weight and replenishes water loss during workout activities. TWO- Vitamin c: This helps thee body in sight infection and disease. It pumps up the immune system and promotes healing. THREE-Green Tea: Green tea has proved to lower cholesterol, improve immune function and reduce the risk of specific types of cancer. FOUR- Soya: Soya and proteins are rich in amino acid, vitamin E and many anti-oxidants. These components help the skin stay smooth, return moisture and elasticity. FIVE- Essential fatty acids (EFAS) like omega-3 and omega-6 are know as "good fat" which aids cellular functioning. It also helps the skin, hair, nails, muscles and practically everything involved in your physical appearance. SIX- Milk: Is rich in calcium, vitamins B2, B12, and D. calcium, paired with the calcium. Absorption booster vitamin D helps to maintain strong bones and healthy teeth. Vitamins B2 and B12 are essential for red blood cell growth, which helps to carry much needed oxygen to the cells. This makes your hair/skin to look livelier and healthier. SEVEN- Green vegetables: Vegetables such as spinach, pumpkin, leaves, okra, are rich in vitamin A, C, E, iron and fiber. And it is obvious that vitamin E is essential for health, smooth and younger looking skin. EIGHT- Yoghurt: Yoghurt contains friendly bacteria which aids in digestion, improves the immune system and can help hydrate and cleanse the skin. Others are NINE-Garlic: The effect of garlic can not be overemphasised. in recent studies, it was discovered that potent food reduces blood pressure, lower cholesterol and even prevent cancer. Garlic is also high in antioxidants which helps us stay looking younger. TEN- Chocolate: does have possitive effect on our mood by pumping up your feel good hormones which helps us have an overall pleasant felling which natural makes us feel good. So from the discussions above in this article, it is obvious that what we eat can actually affect our look. So insist on eating the right things only. I WISH YOU WELL IN YOUR QUEST TO LOOK GOOD. SEE YOU SOON.

LOSING WEIGHT THE HEALTHY WAY.

The issue of weight loss has over the years generated a lot of controversy with both those over weighted and those with normal weight involved in this heated argument. Experts are however of the opinion that losing 1 to 2 Ibs per week is recommended for health sake. So in this article, we are going to be looking at the fastest ways of losing weight while still maintaining good health. The entire article is based on making adjustments to our diet, exercise regimens and also avoiding drastic calorie cutting, which is characteristic of crash and starvation diets. Come with me as I let you into this fabulous truth. FIRSTLY: The first step of achieving this is to get at least 1 hour of cardiovascular exercise daily. This exercise should be performed at moderate intensity, so that your heart rate increases. It is also advisable at this point to incorporate speed walking, bicycling etc. then as your strength increases, you can add to the intensity. SECONDLY: You can achieve a great result by adding intervals to your cardiovascular routine. This obviously increases the amount of calories you burn. Riding a bike or jogging at moderate rate for 2 minutes. Then at this point, you could switch from moderate to higher intensity over the duration of your workout. THIRDLY: Performing strength training exercise for at least two times weekly will do wonders. During which you burn calories immensely because, to maintain muscle tissue, your body has to work harder than when it maintains fat. This training exercise uses your body weight. Also, at this third stage, you can include lunges, pushups and squats and incorporate exercise with free weights and weight lifting machines. FOURTHLY: It is time to remove attention on exercise but to focus more on intakes. Here, it is advisable to consume fewer calories on a daily basis. Multiply your current weight in pounds by 7 to find out the calories you can consume daily to lose weight while still maintaining your health. Ensure you do not go under 1,200 calories a day without medical supervision. Furthermore, reducing your starch intake can do you a lot of good, you should consume complex carbohydrates like oatmeal, whole-wheat pasta and brown rice, if you must have starches. When necessary, eat starches early in the day and reduce or avoid them as the day goes on. Fill up on vegetables, fruits, lean meats, non-fat diary products and water. In addition, it is wise to keep a food and exercise journal to help you stay focused. Record your daily food intake and your daily exercise routine. If at any time you experience any halt in weight loss, consult your journal to see what is causing this and where you can make adjustments. Finally, sleep well. Ensure you get up to 8 hours of sleep at night, because lack of sleep keeps your metabolism from functioning properly during working hours. You are also less stress resistant during the day when you are sleep deprived. You may give into cravings quicker and sabotage your diet. Putting the above tips into practice ensures that you not only lose weight but fast too. BEST OF LUCK!

TO LOSE WEIGHT DO THE OPPOSITE OF WHAT MAKES YOU GAIN WEIGHT.

Losing weight has generated so much attractions over the years. a lot of people likes,one needs to think of one essential thing that is to DO THE DIRECT OPPOSITE OF THOSE THINGS THAT CAN MAKE YOU GAIN WEIGH find it very difficult to actually lose weight. But for me before YOU should start thinking of the supplements, pills, calories ,diets and theT. In summary i will recommend that you 'BURN MORE CALORIES THAN YOU TAKE " and the percentage really matters. As you apply this simple but fail proof strategy, I wish you all the best. love you all.

ALL YOU NEED TO KNOW ABOUT SALT

Salt is essential for life — you cannot live without it.
Salt has been important to humanity for life on this planet.
Unrefined natural salt is important to many biological processes, including:
• Being a major component of your blood plasma, lymphatic fluid, extra cellular fluid, and even amniotic fluid
• Carrying nutrients into and out of your cells
• Helping the lining of your blood vessels to regulate blood pressure
• Helping you regulate propagation of nerve impulses
• Helping your brain send communication signals to your muscles, so that you can move on demand (sodium-potassium ion exchange)
Having outlined the importance of salt it is important to realize that too much sodium can hurt you, but the same can be said of most things — even oxygen and water.
Indeed, there is far too much sodium in processed foods. But you shouldn't be eating those foods anyway — high sodium is but one of MANY ingredients in processed foods that will ruin your immune system and cut your precious life short.
One of the latest harmful ingredients is methanol. This toxic alcohol poison is typically in nearly all fresh vegetables and fruits but is bound to pectin so it does not typically cause problems. But once they are canned in glass or aluminum the methanol dissociates from the pectin and can elevate to very high levels and contribute to diseases like MS.
Salts of the Earth
As it turns out, salt is a very general term that can mean many things. All salts are NOT equal in terms of origin, chemistry, crystal structure, biological effects — or even flavor!
Chemically speaking, a salt is simply any ionic compound arising from the joining of a positively charged ion and a negatively charged ion, so that the product is electrically neutral.
When people talk about salt, they are usually referring to refined table salt, or sodium chloride. But in fact, most minerals are salts, including magnesium sulfate (Epsom salt) and ammonium nitrate (used in fertilizer).
But with typically edible salts, most people do not realize there are enormous differences between common, refined table salt and natural, unrefined salt.
One is health damaging, and the other is healing.
ALERT — Natural Salt is 85 Percent Sodium Chloride and Processed Salt is 98 Percent
Ordinary table salt undergoes a great deal of processing between the factory and your grocer. It is approximately 97.5 percent sodium chloride and 2.5 percent chemicals such as iodine and moisture absorbents, dried at over 1,200 degrees Fahrenheit. This high heat alters the natural chemical structure of the salt.
By contrast, unrefined salt is 84 percent sodium chloride and 16 percent other naturally occurring minerals, including many trace minerals like silicon, phosphorous and vanadium.
If you want your body to function properly, you need a balanced salt, complete with all-natural elements and free of pollutants. I will speak more about my favorite natural salt a bit later.
The important point is, today's ordinary table salt has nothing in common with natural sea salt.
The Adulteration of Table Salt
What remains after ordinary table salt is "chemically cleaned" is sodium chloride, an unnatural chemical form of salt that your body recognizes as something completely foreign. Therefore, when you add more salt to your already salty Spaghettis, your body receives more salt than it can dispose of.
Typical processed salt has independent crystals that are totally isolated from each other. In order for your body to try to metabolize processed salt, it must sacrifice tremendous amounts of energy.
Inorganic sodium chloride in the form of processed salt can keep you from an ideal fluid balance and can overburden your elimination system.
When your body tries to isolate the excess salt, water molecules must surround the sodium chloride to break them up into sodium and chloride ions before your body can neutralize them. To accomplish this, water is taken from your cells.
This results in a less-than-ideal fluid balance within your cells.
Every gram of excess sodium chloride your body has to neutralize uses up 23 grams of cellular water. Hence, eating too much common processed salt will cause fluid to accumulate in your tissue, which contributes to:
• Unsightly cellulite
• Rheumatism, arthritis and gout
• Kidney and gall bladder stones
Processed salt will also oftentimes contain potentially dangerous preservatives.
Calcium carbonate, magnesium carbonate, and aluminum hydroxide are often added to improve salt's "pourability." Aluminum is a light alloy that deposits into your brain — a potential cause of Alzheimer's disease.
Current Sodium Recommendations
The American Heart Association has suggested limiting your sodium consumption to fewer than 1,500 mg per day to decrease your risk for high blood pressure, stroke and weight gain.
The CDC reports less than ten percent of adults are meeting this limit, and some studies have suggested many Americans are consuming more than 7,000 mg of salt per day, which is the equivalent of approximately 3 teaspoons of table salt.
The American Journal of Clinical Nutrition considers a product high in sodium if it contains more than 500 milligrams per 100 gram serving. Similarly, it considers a product low in sodium if it contains less than 120 milligrams per 100 grams.
The foods highest in sodium tend to be processed meats, which often contain a whopping 800 mg per 100 gram serving!
It probably makes sense to limit your intake of refined processed salts to these levels. However, if you are healthy your body should be able to easily tolerate much higher levels of unprocessed salts.
The only exception would be for those who have heart failure and are very sensitive to fluid overload. Those with congestive heart failure (CHF) will typically be on a number of different drugs to improve cardiac function.
So those with established CHF should maintain strict sodium restrictions but should also look into the many effective natural options out there like ubiquinol which has been shown to be highly effective in improving those with lowered cardiac ejection fractions.
Why are Processed Foods so Loaded With Sodium?
At one time, salting was one of the few ways people could preserve foods. Salt kills bacteria that can cause food to spoil.
But today, between chemical preservatives and refrigeration, salt is added for other reasons — and it's added to processed foods in HUGE amounts. The reason for this has more to do with the fact that salt is an inexpensive way to improve the taste of overcooked, bland, nutrient-butchered carnage in a can that some people call food.
Salt is used in high amounts in lunchmeats and cheeses to extend shelf life. Sodium also helps bind ingredients together and acts as a stabilizer.
Besides sodium chloride, sodium is also a component of other ingredients you will find on your labels, further driving up your sodium level:
• Monosodium glutamate (MSG)
• Baking soda (sodium bicarbonate)
• Sodium benzoate
• Sodium nitrate
• Sodium saccharin
Hypertension Is Driven More by Excess SUGAR than Excess Salt
While I certainly agree you should not consume large quantities of refined processed salt, just switching to low-sodium foods — especially those in a box or a can — is not going to get you very far toward your health goals.
There are other factors that control fluid and electrolyte balance, blood pressure, kidney disease, obesity and cardiovascular disease.
For example, one of the greatest revelations of late is the link between fructose consumption and hypertension. Uric acid is a byproduct of fructose metabolism, and increased uric acid levels drive up your blood pressure. The amount of salt people in this country are consuming pales in comparison to the amount of fructose they are eating on a daily basis, yet the AMA issues no warnings about this.
I believe that sugar/fructose consumption is the major driving force behind our ever-increasingly elevated blood pressures.
Can Your Sodium be Too LOW?
Yes it can!
You may not be aware of this, but you have an increased risk for health problems if your sodium is too low (hyponatremia). For example:
• A 2009 study of large-bone fractures in the elderly found the incidence of hyponatremia in patients with fractures was MORE THAN DOUBLE that of non-fracture patients. They postulated the reason for the sodium deficiency might have been the use of selective serotonin receptor inhibitors (SSRIs), a type of antidepressant drugs.
• A 1995 study by the AMA published in the journal Hypertension found low urinary sodium associated with an increased risk of heart attack.
Changes in mood and appetite are among the first noticeable manifestations of sodium deficiency, since salt is a natural antidepressant.
And the preponderance of evidence proves that sodium intake does NOT affect blood pressure unless you are especially sodium-sensitive.
Salt as Nature Intended It: Himalayan Crystal Salt
The more you can move toward a diet of whole foods in their natural state, the healthier you'll be — whether it's veggies, meat, dairy products, or salt. If you are a protein type, you will need more salt than your fellow carbohydrate types.
Given that salt is absolutely essential to good health; I highly recommend switching to my favorite unrefined salt, an all-natural source from the Himalayas. .
This salt is very special — it is completely pure, having spent many thousands of years maturing under extreme tectonic pressure, far away from exposure to impurities, so it isn't polluted with the heavy metals and industrial toxins of today. And it's minimally processed — hand-mined and hand-washed.
Himalayan salt contains 84 trace minerals from our prehistoric seas, and its crystalline structure actually stores vibration energy which is restorative to your body.
The crystal salt from the Himalayas does not burden your body as refined salts do.
It is very difficult for your body to absorb too much crystal salt since there are effective feedback loops that regulate this process. Natural crystal salt always promotes a healthful balance and does not contribute to high blood pressure like refined table salt.
And it's the most delicious salt you'll ever find!
Not only is Himalayan salt nutritionally beneficial and delicious, but it also has several great healing applications when used topically:
• Bath Soak: As a "brine bath," it is stimulating and even moisturizing to your skin, as well as detoxifying. Use a 1 percent concentration, which is equal to your natural body fluids (add about 2.6 pounds of salt to an average tub of water). Soak for 15 to 20 minutes, and do not shower off—just blot with a towel.
• Salt Sole: Sole simply means a supersaturated saltwater solution (about 8 percent salt), and with this you can treat a number of skin conditions, including itching and rashes.
• Sinus Flush: Mix with pure water in a neti pot a 1 percent solution (normal saline) with warm water for a beneficial sinus or allergy treatment; use 1 gram per 100ml (one-fifth teaspoon in 3.34 ounces lukewarm water).
• Eye rinse: The same 1 percent solution rejuvenates tired or irritated eyes.
• Throat gargle: To treat a cold or sore throat, gargle with a 1 percent saltwater solution (but don't swallow).
• * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before using this product.

BURN CALORIES WITH PROPER MENTALITY

D
ear friend,

If you have tried every diet on the planet, every exercise program from the latest fitness guru and repeatedly failed to achieve your weight loss goals you probably need to check if there are certain things you are not doing properly.
Successful weight loss doesn’t just happen. It took more than a few days to reach the point where you are at right now. Give yourself a break and expect it to take awhile before you see measurable results. Take a leap of faith and follow some basic principles.
Begin with your “self-talk.” This is the conversation that runs through your brain continuously. What kind of conversation do you have with your self-talk? What type of negative self-talk has kept you from reaching your goals in the past?
If you had a chance to do it over again, would you change the dialogue? That’s a no-brainer isn’t it? Well, the good news is that you can turn the tide of negative self-talk beginning right now. It’s never too late to begin and you start by reprogramming your self-talk. A good starting point is to begin with positive affirmations. Positive affirmations spoken aloud with authority and belief, positively affect your attitude, focuses your thinking and lead to a course of action that will help you become the person you want to be and have the things that you want to have.
Begin by writing your affirmations on paper. You need to take some time for this exercise. You can begin with something like, “I want to lose 25 pounds before Christmas.” That’s a worthy goal and attainable, but we need to put some work into structuring the affirmation.
First of all, “I want” gives the impression that what you desire is always in the future. In order to re-program your self-talk, you need to trick your mind into believing that you have already achieved success. This is how your subconscious functions.
Your subconscious has no capacity for understanding the concept of time. Everything is in the moment . . . here and now. When you tell your subconscious that you “want” that is exactly what you will get . . . want . . . without ever achieving fulfillment. Unless you change your mental tape recorder, you will achieve exactly what you are telling your subconscious, that you “want to lose 25 pounds.” You will “want to lose 25 pounds” for the rest of your days unless you change your self-talk.
If your weight is 150 pounds and you desire is to weight 125 pounds, then you need to “be” 125 pounds from the moment you make the decision to change your self-talk.
What if you write your affirmation to read something like this: “I am healthy and fit weighing 125 pounds.”
What are you telling your subconscious now? It’s extremely important that you phrase your affirmation as if you have already accomplished what you desire. Work on writing it out until you have it precisely as you wish to become.
It is extremely important that your affirmation is crystal clear because what you affirm is exactly what your subconscious mind will bring you.
You needn’t limit yourself to one affirmation either. Write another one that reflects your new exercise program. “I enjoy my healthy new exercise program,” or, “I love the healthy foods I eat.”
Write and rewrite until you are absolutely certain that you have written your goals “in the here and now” AND represent precisely what you desire. Only then do you begin to speak it aloud and do so several times a day.
Remember to use the present tense. “I acknowledge achievement in all my weight loss goals.” “I have the skill and talent to exercise every day.” “I am a winner.” “I am grateful for all of my accomplishments no matter how small.”
At first you will feel awkward and uncomfortable and you may not feel or believe what you are saying. It doesn’t matter; continue to speak them aloud with as much conviction as you can muster. It’s taken a long time to train your subconscious to use negative self-talk. If you will persevere with speaking your affirmations aloud, firmly and confidently, you will be amazed at how quickly you can turn your thoughts around.
You didn’t hop on a bicycle the first time and just take off down the street. It took practice to train your body to balance on those two wheels. This will take some practice as well. Continue to repeat your affirmations aloud, several times a day for the next 30 days and you will be amazed at how much you change your thinking and attitude.
Let’s investigate how words affect you in your everyday life. Take a trip down memory lane and recall some real life experiences that made you happy, proud, and successful or any combination of the three.
Spend some time recalling how you felt. Maybe you won a spelling bee as a child, or hit a home run. Who was there? This will help you remember that you had those feelings once and you can achieve them again. What words did others use while you were experiencing those feelings of joy and happiness?
Recall those words and put them to work in your daily conversations. They are words that are already proven to have a positive affect on your well-being. Recalling and including them in your day will trigger those feelings again because your subconscious already has an association with those words and their results.
Above all, take action. If you have become a slave of procrastination decide to rid your life of it once and for all. Yes, you can create affirmations to help you there as well. “I have the attitude and skills to take action today.” “I am winning in my life by turning my attitude into action.”
Do nothing and nothing gets done. Do something and many things are placed in motion. Regardless of what you are doing in life, you need to take action. Do something every day to put your plan in motion.
How is your attitude? What are your first thoughts when you awake in the morning? You’ve got quite a lot to choose from. Do you begin the day by dragging out of bed bemoaning the fact that you have to get to work? Or, do you embrace the morning as another great opportunity to do great things? Put the universal law of reciprocity to work in your life every single day. Did you know that as much as ninety nine percent of our conversation is negative? There are some folks who can hardly wait to get their mouths open so they can “one up” another persons current negative situation. Hmmm, think back to that self-talk. If what you hear every day is negative, it’s no wonder your self-talk brings you down and prevents you from being, doing and having everything you desire. Try this exercise. Make a decision today, right now, from this moment to spend the rest of the day contributing to conversation in a positive way.
Impossible, you say? Not so. Say that somebody complains about another rainy day. Your response might be, “yes, isn’t it great, seeing that beautiful rainbow!” Try and create the habit of saying something positive to everyone.
If you are learning to say something positive to everybody about everything every time, you are disciplining your subconscious for positive results in everything that happens to you. This way you will be able to achieve great result. Try this and you will be glad you did. To your good health!