Andai Lelaki Tau

Andai lelaki tau...
.Apabila seorang perempuan jatuh cinta,lelaki itu tidak semestinya punya segalanya tetapi lelaki itu adalah segalanya di hatinya.

Andai lelaki tau...
.Apabila seorang perempuan itu mengalirkan air mata, itu bukan bermakna dia lemah, tetapi dia sedang mencari kekuatan untuk terus tabah menyintai lelaki itu.

Andai lelaki tau...
.Apabila seorang perempuan marah, memang dia tidak mampu mengawal perasaannya tapi percayalah, itulah maknanya dia sangat mengambil berat dan menyayangi lelaki itu. Lihat saja pasangan yang baru bercinta, mereka jarang bergaduh. Tetapi percayalah semakin bertambah sayang mereka pada seseorang, semakin pula banyak pertelingkahan yang berlaku.

Andai lelaki tau…

Apabila perempuan bercakap banyak, dia tidak pernah bermaksud untuk membuat anda rimas, tapi dia mahu lelaki mengenalinya dengan lebih dekat.

Andai lelaki tau...
.Apabila perempuan berkata dia mahu anda berubah, itu bukan bermakna dia tidak mahu menerima anda seadanya, tetapi dia mahu menjadikan anda lebih baik, bukan untuk dirinya, tetapi untuk masa depan anda.

Andai lelaki tau...
.Apabila perempuan cemburu dan tidak percayakan anda, bukan bermakna dia tidak sayang..tetapi dia terlalu sayangkan anda dan masih mengangap anda anak kecil yang masih memerlukan sepenuh perhatian. Kadang2 dia terlalu risau sekiranya terlalu percaya, anda akan mengkhianati kepercayaan yang diberi. Naluri keibuannya sangat kuat. Dia hanya mahukan yang terbaik untuk anda.

Andai lelaki tau..

.Apabila perempuan merajuk, jangan kata dia mengada-ngada. Dia bukannya mahu dipujuk dengan wang ringgit atau hadiah sedozen, tetapi cukup dengan perhatian yang boleh buat perempuan rasa dihargai.

Andai lelaki tau...
Apabila perempuan jarang mengatakan ‘i love u’, itu tidak bermaksud dia tidak menyintai tetapi dia mahu lelaki itu merasai sendiri cintanya, bukan hanya hadir dari kata-kata tetapi juga melalui bahasa tubuhnya

Andai lelaki tau...
.Apabila perempuan kata dia rindu sama kamu, dia benar-benar maksudkannya. Apabila berjauhan, bayanganmu akan sentiasa bermain di mata.

Andai lelaki tau...
.Apabila perempuan kata lelaki lain itu lebih baik dari kamu, jangan percaya kata-katanya kerana dia hanya mahu menguji kamu. Dia mahu melihat sejauh mana kamu sanggup menjadi yang terbaik di matanya. Walaupun sebenarnya memang kamulah yang terbaik di hatinya. Selagi dia dengan kamu, percayalah, walaupun perempuan menganggap masih ramai lagi yang lebih baik di matanya tetapi di hatinya, kamu tetap yang terbaik.

Andai lelaki tau...
Apabila perempuan menjadi degil, dia bukan bermaksud untuk menjadi degil tapi dia mahu melihat sejauh mana lelaki itu mampu bersabar dengan kerenahnya. Percayalah, hati perempuan itu sangat lembut. Andai kena caranya, jangan terkejut kalau akhirnya dia menukar fikirannya dalam masa sesaat.

Andai lelaki tau...
.Apabila perempuan berkata, “tolong tinggalkan saya!”, dia tidak bermaksud menyuruh anda pergi selamanya. Dia hanya mahu menenangkan fikirannya sebentar saja. Apabila dia kembali tenang, percayalah dia akan mencari anda semula. Itu tandanya dia benar-benar menyintai anda. Perempuan sukar untuk mengawal perasaan. Dia terlalu emosional. Tapi dialah yang paling menyayangi anda dan sangat sensitif dengan perubahan pada diri anda.

Andai lelaki tau…

.Sememangnya Tuhan menciptakan lelaki dan perempuan itu dengan perbezaan yang tersendiri. Tetapi sekiranya mereka saling memahami, mereka akan saling melengkapi dan menyempurnakan . Perempuan itu diciptakan oleh Allah indah sekali. Di sebalik air matanya, tersimpan seribu satu kekuatan yang bakal menjadikan seorang lelaki itu merasa selamat bersamanya. Biarpun zahirnya perempuan itu tampak lemah tapi dia punya kekuatan tersendiri yang bisa menggoncang dunia dan mungkin bisa pula membuat lelaki menjadi lemah kerananya. Jadi hargailah kehadiran seorang perempuan dalam hidup anda kerana dia didatangkan bukan dengan kelemahan sahaja tetapi dia juga ada kekuatan untuk menyongkong anda dan membuatkan hidup anda lebih sempurna. Dialah yang bakal menjadi perempuan bekerjaya, isteri juga ibu yang terbaik untuk anak2 anda.

Running to Lose Weight And Your Free Weight Loss Plans

We use the phrase 'running to lose weight' to refer to any kind of intense fitness exercise you do for just three minutes twice a week as part of your weight loss program.

Running to lose weight will not only help you to burn fat. It will also improve your cardiovascular fitness, which has numerous important health benefits including just feeling better.

Proper intense fitness training will strengthen your heart, which is a muscle.

It doesn't really matter which exercise you use twice weekly to get your heart beating faster in a precise way for a limited amount of time.

This kind of exercise does not have to be running. If you prefer, you may use some other form of intense exercise.

It's best done on a motorized treadmill, using a stationary bike, or using some other piece of gym equipment such as a Concept II rowing machine, a Versa Climber, or an elliptical trainer.

There's no one best way that works well for everyone.

Intense fitness training is always brief. Although there won't be much time required, you may prefer to listen to music during your running exercise sessions. (We like upbeat classic rock and roll during our running exercise sessions.)

The graded exercise protocol [GXP] that we recommend for intense fitness exercise is based on research done by Dr. Robert Otto. It was developed by Ralph Carpinelli, Ed.D., and promoted by Richard Winet, Ph.D., in his "Master Trainer" newsletter.

As explained elsewhere, you should do running to lose weight or GXP exactly twice weekly in addition to strength training and mild fitness training (walking).

Running to Lose Weight 1

Simple and precise

It's a very simple, precise, and effective program. It's the minimum you'll need to sustain a satisfactory level of cardiovascular fitness.

If you want a higher level for athletics or overall conditioning, you'll need to do more than the running to lose weight plan presented on this page.

However, doing more will make more serious inroads into your ability to recover from physical training; in other words, you'll increase the risk of overtraining.

A running to lose weight plan has three phases: overall warm-up, the training itself, and a cool-down. Do not rest between the three phases.

The overall warm-up lasts about three minutes. Using a heart rate monitor while running, pedaling, or doing whatever exercise you've selected, get your heart rate to between 80 and 85% of its predicted maximum.

The training itself is simply keeping your heart rate at that steady state for three (or four or five) minutes.

The cool-down reverses the warm-up and should take about three minutes. It is very important that the running to lose weight exercise not be too severe, so that your recovery can be relatively quick. So do not exceed 50% of your predicted maximum heart rate by the end of the cool-down.

Remember: this is a training program. This running to lose weight exercise or GXP program is precise, which is an important advantage since it's easier to improve a practice that can be measured than to improve one than cannot be measured.

Running to Lose Weight 2

Introduce this program slowly

Here's how to introduce this program slowly: (using the three-minute warm-ups and cool-downs) begin with a training phase of just 15 seconds. Simply increase the duration of the training phase by 15 seconds each time you exercise until the training phase lasts for three minutes.

It is critical to use a heart rate monitor to ensure the effectiveness of your training.

(Cardio Sport makes a simple, reliable one that isn't too expensive and has a replaceable battery.)

Do not use this exercise protocol without monitoring your heart rate.

Do not use it without obtaining your physician's blessing in advance. Never exceed 85%.

How should you determine the 80 and 85% numbers? If you happen to know your actual maximum heart rate based on standard exercise testing, use those numbers.

If you don't (as it likely), there are different ways to calculate your age predicted heart rate. The most common method involves subtracting your age from 220. Taking 85% of that number yields the maximum pulse rate, and taking 80% of it yields the minimum pulse rate. During the 3 minute work stage, simply keep your pulse rate between those two numbers.

If you are more serious about fitness, we recommend using the Karvonen heart rate reserve method. It yields slightly higher target ranges. Here's how to calculate it:

Where 'RHR' abbreviates 'resting heart rate before getting out of bed in the morning' and where 'THR' abbreviates 'target heart rate,' the formula is: <220 minus age minus RHR = _A_ and <_A_ x % + RHR = _THR_.

For example, suppose you are 21 and have a RHR of 70. So, 220 minus 21 minus 70 = 129. Then 129 x 80% + 70 = 173.2 (rounded to 173) and 129 x 85% + 70 = 179.65 (rounded to 180). So during the steady state training phase of running exercise or GXP, you should maintain your heart rate between 173 and 180.

For example, suppose you are 50 and have a RHR of 70. So, 220 minus 50 minus 70 = 100. Then 100 x 80% + 70 = 150 and 100 x 85% + 70 = 155. So during the steady state training phase, you should maintain your heart rate between 150 and 155.

If you are doing the strength training and mild fitness training parts of the program presented here in addition to intense fitness training, you may want to get even fitter. Even though there's no need to do so, it's easy to use this running to lose weight exercise or GXP program to do that.

Keeping the warm-up and cool-down the same, simply increase the duration of the training phase from three to four minutes.

Want to get even fitter? Keeping the warm-up and cool-down the same, simply increase the duration of the training phase from four to five minutes.

Remember, though, that your ability to recover from exercise is limited.

Running to Lose Weight 3

Don't do too much

Too much exercise can be worse than too little. Though very beneficial, intense exercise stresses your internal organs such as your kidneys, your liver, and your pancreas. It's important to let them recover fully.

So, unless there is some very important reason to exceed it, please do not exceed a five minute training phase.

In short, you can get all the intense fitness training you need each week in two training sessions of under eleven total minutes each using this method of running for weight loss or GXP!

So, the idea that you don't have the time to attain and maintain a good degree of cardiovascular efficiency is nothing but an excuse.

Once fitness exercise reaches a certain level of intensity, our bodies cannot process fat fast enough to provide sufficient energy. Therefore, they rely on glucose circulating in the blood and stored glycogen for that energy. This exercise protocol is too intense for effective fat burning.

This exercise protocol can, however, be used for fat burning. What is the intensity level that is most efficient for burning fat? Not everyone burns fat at the same level of intensity.

The more efficient your ability to process oxygen is during fitness exercise, the greater is your ability to burn fat.

For most people, fat burning during fitness exercise occurs at a moderate intensity level, more specifically, at about 60 to 65% of maximum heart rate.

Furthermore, the fewer carbs ingested before fitness exercise, the greater the fat burning. To take full advantage of this fact (as many fitness models and bodybuilders do), you may schedule your fitness training in the morning before your first feeding.

As long as you have your physician's blessing, why not try it? In terms of permanent weight loss, doing so will get your day off to the best possible start.

If you want to use this protocol for fat burning, modify the formulas above to calculate your 60 and 65% heart rate range.

On the days when you are not doing intense fitness exercise, you may use this protocol for mild fitness training by simply keeping your heart rate during the training phase between 60 and 65% and increasing the duration of training.

Even just for mild fitness exercise, please never do it for more than 60 consecutive minutes. In fact, the injury rate dramatically diminishes at 45 minutes and again at 30 minutes. So, two 30 minute sessions are safer than one 60 minute session.

If you are an athlete, you'll need to make the necessary adjustments in your overall training program to accommodate specialized training for your sport.

Please experiment to determine which blend of strength training, mild fitness training, and intense fitness training works best for you.

Again, please do not do more than the minimum until you have thoroughly integrated regular strength training, mild fitness training, and intense fitness training into your life.

Once they become habits, believe it or not you'll find yourself looking forward to training!

This completes the running to lose weight page.

Fat Burning Exercises- to burn more body fat

What are the best fat burning exercises?

Before answering that question, let’s put the answer in context by making two important points.

First, if your goal is to lose body fat and keep it off, your nutritional program is even more important than your exercise program.

Second, it’s unwise to make major changes to either your nutritional program or your exercise program without getting your physician’s blessing in advance.

There are two best kinds of fat burning exercises, namely, strength training (weight lifting or resistance training) and cardio (cardiovascular or fitness exercise). Therefore, the best fat burning exercises are two best exercises from each group.

Here they are:

Fat Burning Exercises, Best of Type 1:

Best Strength Training Exercises

In general, there are two kinds of strength training exercises, namely, simple and compound. Simple exercises essentially involve a range of motion using one joint, whereas compound exercises use two or more joints.

In terms of burning fat, done properly both simple and compound exercises will, when combined with a good nutritional program and sufficient rest and recovery, increase lean muscle mass, in other words, your quantity of muscle. Since lean muscle is a metabolic furnace, the best way to burn fat with strength training exercises is to use them to increase your lean muscle mass.

Since compound exercises are better at increasing lean muscle mass than simple exercises, compound exercises are the best fat burning exercises.

It is important to understand that you will not increase lean muscle mass in the gym. Rather, what will happen in the gym is that you will stimulate muscular growth (as well as other beneficial effects such as strengthening tendons and ligaments) that occurs during recovery from exercise.

This is why getting sufficient rest and recovery as well as proper nutrition is important in order to obtain the maximum benefits from your training.

If you train use compound exercises properly in the gym, eat well, and get sufficient recovery and rest, your body will adapt to the stress you put on it by becoming stronger. Greater strength correlates to greater lean muscle mass. The greater your lean muscle mass, the more calories you will burn 24 hours a day.

So, what are the best compound exercises?

They are squats, deadlifts, rows, presses, dips, and chins. There are plenty of variations of these and plenty of other useful compound exercises as well (such as lunges and core exercises).

We recommend two strength training sessions each week. Neither session should exceed about 35 or 45 minutes of clock time.

There are no better fat burning exercises than compound, strength training exercises. You’ll get many benefits from spending from 70 to 90 minutes weekly doing strength training.

Furthermore, even if you are morbidly obese or too obese to begin a cardio exercise program, you can still begin a strength training program.

Fat Burning Exercises, Best of Type 2:

Best Cardio Exercises

In general, there are two kinds of cardio exercises, namely, mild and intense. Mild cardio exercises are ones that keep your maximum heart rate at about 60 to 65%, whereas intense cardio exercises are ones that involve a maximum heart rate that is significantly higher than that (usually up to about 85% or even 90%).

In terms of burning fat during exercise, mild cardio is superior to intense cardio. Therefore, you might conclude that you should do mild cardio exercises.

That’s false: mild cardio exercises are not effective fat burning exercises. It’s important to understand why.

Since they do burn more fat than intense cardio exercises, if you do them regularly, your body will adapt to doing them. That’s to be expected. Unfortunately, it will adapt by storing fat during recovery for your next mild cardio exercise session! You want to burn fat, not store it.

So, either do not do mild cardio exercise or do it infrequently.

Brisk walking has many benefits. If you want to do some mild cardio exercise, we recommend a brisk walk once a week. There are two free brisk walking exercise plans (one easier plan, one harder plan)

You may work up to walking 2 miles in 30 minutes, 3 miles in 45 minutes, or even 4 miles in 60 minutes. Please, though, if fat burning is your goal, don’t do it more than once weekly.

Intense cardio burns more fat overall than mild cardio exercise. This is because it stimulates more fat burning between exercise sessions.

Furthermore, because intense cardio is intense, it must be brief! This is an enormous advantage for busy (or lazy!) people.

Therefore, intense cardio exercises are excellent fat burning exercises.

We recommend 2 or 3 sessions of intense cardio weekly. In particular, if you have not been doing intense cardio exercise, we recommend starting with GXP.

Once you are able to do GXP work times of 10 minutes for each training session, you may, if you want, switch to high intensity interval training, which is even briefer and more intense than GXP.

There’s a simple, do-able program of the best fat burning exercises: GXP 2 or 3 times weekly and strength training 2 times weekly.

Otherwise, eat well and get sufficient rest and recovery.

This is a program that works. It has worked for many people, and it can work for you, too.

Foods Low in Carbs

Unprocessed low carbohydrate foods

Whenever possible eat completely unprocessed low carb foods. Eat organically grown foods. Eat non-allergenic vegetables and fruits.

Since modern fruits and fruit juices are high in carbs and you can get all the phytonutrients necessary from vegetables, it is best to avoid them or to limit intake to just some berried.

The greater the variety of vegetables eaten, the less likely you'll be to develop food allergies and intolerances.

Eating your favorite foods daily can lead to food intolerance and addictive or masked allergy. This can seriously interfere with your ability to lose weight.

Especially if you have a leaky gut (abnormal intestinal permeability), it is much better to rotate foods, in other words, wait at least four days after consuming a kind of food before having it again. This also helps to promote variety in the low carb foods you consume.

When digested, all carbs are sugars. So, think of eating carbs as eating sugar.

Moreover, think of eating refined (processed) carbohydrates (we list these further down this page) as eating concentrated sugar.

Your body can make everything it needs from proteins and fats. The only carbs you should consume are the natural carbs that are in plants such as fresh vegetables. If you don't eliminate all processed carbs, at least seriously restrict them (apart from the occasional treat).

List of Low Carb Foods: Rule 1

Pick foods low in carbohydrates.

The task is to find good low carb foods that work best for you.

Some selections from the favorable (recommended) list of carbohydrate foods may not work well for you, and some selections from the less favorable (questionable) list of carbohydrates foods may not hinder you.

The following lists of foods low in carbs are initial guidelines.

You are unique. What works well for someone else make not work best for you. Even if only for a few weeks, keeping a written record of exactly what you eat and how you feel can be extremely helpful.

If you do that and follow the program presented here , you'll quickly be on the way to real weight loss.

The first goal is to get your daily intake of carbs down to 25 grams or lower and keep it there in order to lose body fat.

Once you are where you should be in terms of body composition (in other words, your percentage of body fat), you may raise your carb intake slightly but continue to restrict or eliminate all processed carbs.

It is important that you get all or nearly all of your carbs from natural foods such as vegetables and not from processed grains.

It is neither necessary nor usually desirable to eliminate dietary carb intake or to reduce it much below 25 grams daily.

Even from natural sources, always limit calories from proteins to a maximum of 40%. Keep your total daily grams of carbs at 25 or less. Get your remaining calories from fats from natural sources.

List of Low Carb Foods: Rule 2

Recommended foods low in carbs

In general, the best low carb foods from plants are non-starchy vegetables.

Especially important are the leafy green vegetables like spinach. Other good foods low in carbs are asparagus; lettuce; mustard greens; beet greens; turnip greens; parsley; kale; collard; bok choy; broccoli; cauliflower; celery; cucumber; green, red, or Chinese cabbage; mushrooms (unless you are following an anti-candida diet); sweet or hot peppers; yellow summer squash; and zucchini.

Other foods low in carbs are beets; carrots; red or yellow onions; watercress; kohlrabi; turnips; avocados; pumpkin; radish; and brussel sprouts. The stems and leaves of vegetables may often be used in salads.

If you can afford the carbs, other possibilities from plants are:

Seeds or fresh olives.

Tea, especially green tea.

Coffee (without sugar or cream), but not over 4 cups daily.

Fresh fruits (unless you are in the initial weeks of an anti-candida diet) such as melons, bananas, tomatoes, figs, lemons, limes, apples, pears, kiwis, plums, and all kinds of berries as well as citrus fruits like oranges, grapefruit, pineapple, and tangerines.

Fresh coconut and unsweetened coconut milk.

Fresh garlic, ginger, turmeric, cinnamon and other antioxidant, anti-inflammatory culinary spices.

Oregano, dill, thyme, and sage and other herbs.

Soy foods and soy protein powders (but not allowed on an anti-candida diet or, of course, if you are allergic to them).

Brown rice and rice protein powder (but only if you can afford the carbs).

Foods from animals:

Eggs (but not more than 1 yolk daily) and egg whites.

Fresh fish two to five times weekly—especially wild caught salmon, Alaskan halibut, orange roughy, sardines, anchovies, Chilean sea bass, trout, and mackerel. Shellfish (such as shrimp, crab, clams, oysters, and lobster) is fine about once a week (although shellfish are common allergens and may also accumulate toxins).

Lean red meat (such as grass-fed buffalo) or wild game (such as deer, elk, or rabbit) once or twice weekly.

Grass-fed beef that hasn't been treated with hormones or antibiotics.

Wild game birds (such as duck, goose, pheasant, and quail) once or twice weekly.

Domestic poultry is acceptable if it has been range-fed and not treated with hormones or antibiotics.

Rabbit.

Goat. Internal animal organs (such as liver, heart, pancreas, and bone marrow) are fine once or twice weekly.

Pickled herring (unless you are following an anti-candida diet).

Alcohol: wine (especially red, unless you suffer from migraines triggered by red wine) is acceptable (but no alcohol if you are following an anti-candida diet). If you drink alcohol, it's unwise to have more than one drink daily if you are female or two drinks daily if you are male. Only unsweetened alcoholic beverages should be consumed.

With respect to oils, use liberal amounts of omega-3 fatty acids (for example, from deep water fish or fish oil supplements) and omega-9 fatty acids (for example, from cold-pressed, extra virgin olive oil). Use a more restricted intake of omega-6 oils (for example, many vegetable oils). Canola, flaxseed, and walnut oils are acceptable.

List of Low Carb Foods: Rule 3

Questionable foods low in carbs

If you use these at all, use them moderately and only if you can afford the carbs. You may be able to eat one of these as an occasional treat (in other words, once a week).

Tuna (which may contain high concentrations of mercury). Sausage and cold cuts. (However, unless you make your own, sausages and cold cuts are usually full of additives and/or sugars.) Dairy products: nonfat milk, low fat or nonfat cheese or cottage cheese, low fat sour cream, low fat cream cheese, or plain yogurt (without sugar). (Our hunter-gatherer ancestors never consumed any of these.)

Legumes (beans, peas, peanuts, and so on). (Our hunter-gatherer ancestors did not evolve eating these.)

White onions.

Potatoes, sweet potatoes, and yams.

Corn and cornbread, brown rice, amaranth, buckwheat, and quinoa. (Again, our foraging ancestors never ate these.)

Nuts and nut butters. (However, peanuts and peanut butter are common allergens and cashews are higher in carbs.)

Commercial dressings and condiments.

List of Low Carb Foods: Rule 4

These foods low in carbs are to be avoided

These are good reasons to avoid these foods even if some are on a list of low carb foods.

Avoid all trans fats, which are found in all hydrogenated or partially hydrogenated fats, oils, and margarines.

Avoid all foods that have been canned, frozen, milled, irradiated or extracted such as canned vegetables, frozen dinners, and packaged cookies or cakes. Such harsh processing destroys nutrients.

Avoid large fish such shark and swordfish because they may contain high concentrations of mercury.

List of Low Carb Foods: Rule 5

Avoid all foods containing refined (processed) carbohydrates.

These are such things as breads, pastas, rolls, muffins, flour, crumpets, pastries, bagels, buns, pretzels, doughnuts, cookies, biscuits, cakes, tacos, corn chips, wraps, most Mexican food, pizza, croissants, white (polished) rice, wheat, corn, soft drinks, sodas, sugary drinks, foods containing corn syrup, candy/toffee/sweets, potato chips, batter, breadcrumbs, pastry, pastries, desserts, jams, jelly, jello, dumplings, pasty/pastie, pies, batter, breadcrumbs, store bought cooked meats/cold cuts if they have added sugars and additives), sausages/hot dog frankfurters if they contain carbohydrate fillers, additives or sugar, all sugars, all products containing sugar, granola bars, breakfast bars, and most cereals. Think of these as bad carbohydrates.

Avoid gluten-containing grains such as wheat, rolled oats, triticale (a wheat-rye mixture), rye, barley, spelt, and kamut. It may also be best for some people to avoid wild rice, teff, millet, and sorghum.

Avoid grain fed beef and grain-fed buffalo.

Avoid meat from feedlots where animals are treated with antibiotics.

Avoid sweetened dairy products such as frozen yogurt.

Avoid all dried fruits.

Avoid all sweetened foods.

Look out for "hidden" sugars in foods and drinks.

For a short tutorial on how to read food labels and spot 'hidden' sugars, see weight loss tip number 4 on our web page: Top 10 Weight Loss Tips. You will find that page listed on the navigation buttons.

As we previously stated, refined processed carbohydrate is a major cause of weight gain, insulin resistance, metabolic syndrome X, obesity, diabetes type 2, food addictions, overeating, and many diet related diseases.

When digested, all carbs are sugars. So, think of eating carbs as eating sugar and think of eating refined (processed) carbohydrates as eating concentrated sugar.

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sidebar quotation from Melissa Diana Smith: "Grains may seem the staff of life, but they're really scythes that insidiously whittle away most people's health. . . To stay fit and free of disease, all of us should eat fewer grains. Some of us should eat no grains at all." 

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