PRO TIPS FOR A FLAT TUMMY

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NUTRITION: This is the most important component to achieving a flat stomach. Nothing is more important than food. First, you'll need to control blood sugar levels in order to lose body fat. This is best accomplished by consuming four to six meals per day. Don't mistake the definition of a meal for a six-course extravaganza. A meal might be an egg white omelet (with vegetables) and oatmeal with some blueberries in it, chicken with one-half cup of rice and a large salad with some oil and vinegar, an apple with a scoop of protein powder or cottage cheese with some fruit. Get the picture? I'm referring to them as meals, but they're actually feedings. Each of the meals is comprised of protein, a little carbohydrate and a little fat. In some cases, the fat is built into the protein. In other cases, it's added to the meal. For E-Diets members, this is already accomplished in your meal plan.

RATIOS: It's unlikely that you'll get tight abs and a flat stomach by consuming 80 percent of your calories from carbohydrates. Ratios can vary quite a bit, but consuming more than 55 percent of your calories from carbohydrate will not be optimal for fat loss. Many people do quite well on extremely low carbohydrate plans and others on more moderate plans. As long as you follow the no more than 55 percent of calories from carbohydrate rule, you'll be at a good starting point.

TIMING: It (the body) doesn't care if you want to lose fat. In fact, your body would prefer to keep fat in order to accomplish its number one goal of keeping you alive in case of a future famine or drought. Always consider the body from the inside out and not the other way around. In order to control blood sugar, eat every two to three hours throughout the day. When using the most effective nutrient ratios, this helps to control blood sugar (which, in turn, assists in body fat loss).

CALORIES: It doesn't matter how healthy your nutrition program is, it's important that you find maintenance calories first. Maintenance represents the amount of food you consume without any change in your weight. This will take some experimentation and some effort. You'll also need to document your foods: total calories as well as grams of protein, carbohydrates and fats. Sounds like a lot of work? Yes, it is! However, you only have to do a few weeks of hard work. After that, you'll have your personal formula for success.

SLIGHT CALORIC DEFICIT: After you have found maintenance, simply reduce your calories by 200. Our goal is to have you eating as much as possible and still losing fat and retaining muscle. I don't want you eating as little as possible (thereby slowing the metabolism and losing valuable muscle tissue). The first week, you may lose 4-6 pounds of water. After the first week, you should only lose about 1.5 pounds per week. The goal is to preserve muscle and make your body a metabolic inferno. If you're not losing up to 1.5 pounds per week (it will fluctuate week to week), then reduce calories by another 100. Then, monitor your progress after one week. You'll probably be right on track.

CONSISTENCY: You'll need to be on this nutrition program six days a week with one day being somewhat of a cheat day. Unlike many, I'm not a big fan of the "cheat" day. I find that people tend to use it as an excuse to gorge themselves. So, on Sunday for example, you're allowed to have some pizza, a bit of ice cream, etc. But nothing extreme! When you pig out, blood sugar levels can be elevated for seven hours or more. This will absolutely halt your body fat loss and actually backfire.

WEIGHT TRAIN: At this point, you should be aware of the importance of resistance training. Just three to four workout sessions lasting no more than 35 minutes to an hour will do the trick. For every pound of muscle on your body, you'll burn 30-50 additional calories per day. Part of your program should include abdominal exercises to strengthen and build the abs. That way, when you achieve your low body fat level, your abs will be tight.

CARDIOVASCULAR EXERCISE: Perform three to five days per week of moderate cardio exercise for approximately 30-40 minutes. During two of the days, you can exercise at a higher intensity level to accelerate fat loss -- but, only if you reach a sticking point. If you're a beginner, then remember to increase gradually. Do this consistently, keep adjusting calories SLIGHTLY (with the help of our nutrition support staff and the specific nutrition program you selected from the site) and change your routine every three to four weeks. You will get a flatter stomach!

¿CAPITAL PUNISHMENT = RETRIBUTION?

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The journey that each human being makes through earthly existence can have hardship as often as it is touched by joy. In truth, there is no situation so dire, no challenge so great, and no choice so bewildering than the argument over capital punishment. Here in the Bahamas and all of over the world we have persons that have their lives cut short or end abruptly by the hands of another. I firmly believe that NO ONE dies before his or her time, this is all apart of GOD’S GRAND DESIGN, and things just play themselves out like the sun rising in the east and setting in the west. I cannot understand or comprehend why murder and other social ills plague our planet in the way it does but I know somehow some way that this is all for a purpose. LIKE THE MAXTRIX SAID, ‘THE CHOICE HAS ALREADY BEEN MADE; WE ARE HERE TRYING TO UNDERSTAND IT.’ I love that quote because it says so much about how our lives progress and what goes into shaping them. I do not doubt for a second that the bum on street is meant to be that, I do not doubt that people are going to be poor; in this same vain I not even for a moment doubt that the social ills that we battle with are suppose to be there. Life is precious and tender and we should appreciate it as such, but we spend so much time not caring about each other that it makes me sad to think that we only feel for our fellow man when they are no longer around. I BELIEVE THAT EVERYTHING ON THIS PLANET SHOULD BE SACRED AND ADORED. However that is not the case, and the worst thing that can happen to us is the lost of love via the hands of another. I in no shape, form or fashion uphold the thought or notion of an individual taking away someone’s life; in the same vain I am not an advocate for them being killed for doing as well. Now the strange thing about is that I am not in support of capital punishment but I at the same time understand why we have persons that are. Nonetheless, my focus is on SOUL RETRIBUTION and getting to the root of the problem. It is my personal belief that CAPITAL PUNISHMENT does not solve anything; it just gives the public what they think they want and PERMANENTLY removes the worst criminals from society. This makes PERFECT sense since it is evident that dead criminals cannot commit any further crimes, but what happens to the ENERGY that is created by this act? Does killing a killer cancel out that energy that he created? Or is this energy further compounded because we the people want resolutions to problems that were created long before the act itself? It is a well-known and documented fact that convicted murders have troubled childhoods and thus are mentally scarred for life. SEXUAL, VERBAL, MENTAL and PHYSICAL ABUSE are just some of things that are handed out to individuals that grow to commit acts of murder and alike. How can we not see how broken our world is when you have persons walking among us that need help and we do nothing to correct the situation? Our first instinct is to kill because that’s what they did, but doesn’t that make you just like the persons that made them this way in the first place? The thing is that when society is seeking payment for what WRONG was done they try to justify themselves and soothe their souls by thinking that this right thing to do in the name of RETRIBUTION. It is said that our prisons are crowded and it’s drain on the tax-payers, they go on to say how this system doesn’t deter criminal activity on this level. They feel that we need RETRIBUTION and it is to be done by any means necessary as long as the criminal is taken out. But does the death penalty deter further criminal activity? Even though it is hard to prove one way or the other; so if you are bitten from a snake isn’t the cure anti-venom which is made from the venom of the snake the bit you? So in my opinion THE DEATH PENALTY IS FLAWED AND DELIBERATELY MISLEADING. It makes society think that they have control over this activity when it was born long before it got to this stage. I FIRMLY BELIEVE THAT THERE ARE NO BAD PEOPLE IN THE WORLD; WE ARE ALL A PRODUCT OF ELEMENTS THAT WE’VE MET HERE AND THEY ARE THE THINGS THAT CAN MAKE OR BREAK US. And no one takes into consideration what hell the innocent family and friends of criminals must also go through in the time leading up to and during the execution and which will often cause them serious trauma for years afterwards. This is no way trying to away from the crime they committed but honestly think about it, this is a double whammy and this is more of a burden to bear. How can one not realize that this it is very difficult for persons to come to terms with the fact that their loved did such a thing? I say, HOWEVER STONGLY YOU MAY SUPPORT CAPITAL PUNISHMENT, TWO WRONGS DON’T MAKE ONE RIGHT! One cannot and should not deny the suffering of the victim's family in a murder case but the suffering of the murderer's family is equally valid. I know it’s difficult but we must remember that criminals are real people too and society continuously put this thought on the side lines only thinking about the awful activity that was done. Thus they only want one thing and it makes me wonder if this is for them or the person that they lost? Why are they so hell bent on seeking this sort of comfort and we all know that there is no such thing as a humane method of putting a person to death? Every form of execution causes suffering and its very terrifying; and a gruesome ordeal. How can they overlook the extreme mental torture and suffering that is placed on such a human being? How can they really feel good about RIGHTING A WRONG in this manner? So this means that A DEATH FOR A DEATH indicates that things are all good and fine? Do they think that the victim is smiling and saying thank you, my soul is at peace? I THINK NOT! The death penalty is the bluntest of "blunt instruments," it removes the individual's humanity and with it any chance of rehabilitation and their giving something back to society. It’s scary to think that persons out are just out for BLOOD and disguise it as JUSTICE. Do you think they sit back and think yeah mission accomplished? ONLY UNTIL THE NEXT CRIME IS COMMITTED THEN THE WITCH HUNT BEGINS. Do they realize that the death penalty can’t deter worst murderers because they are typically psychopaths and filled with such dubious sanity that they are incapable of rational behaviour due to linkages in their past or present? SO THE HANDFUL OF EXECUTIONS HERE AND THERE DOES NOTHING BUT APPEASE THE MASSES FOR A TIME. I know that if they were to declare ware on criminals in this fashion we would see a rapid decline in serious crime but at what cost in human terms? I GUESS CRIMINALLY INCLINE HUMAN BEINGS ARE THAT SICK AND EVIL. If the general conclusion is that capital punishment is desirable, I wonder if in another hundred years we will, as a world still has capital punishment or whether we will have evolved technological means of detecting and correcting potential criminals before they can actually commit any crime. Punishment will remain popular with the general public as long as there are no viable alternatives and as long as crime continues its rise. Logically, however, punishment of any sort cannot be the future and if we hope to progress we have to find other means of dealing with this social ill. Until the utopian point is reached, I think that we will continue to see the same things being done to solve this problem. I will never accept the fact that the majority of people who support capital punishment do so for sadistic reasons but rather out of a feeling of desperation that they are overwhelm by such activity that they cannot deal. But to that I say, WE ARE ONLY HEALING A PORTION OF THE PROBLEM; IF WE WERE TO THINK LONG-TERM, I THINK THAT WE WOULD SEE THE FUTURE CLEARLY.

ETERNITY...

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HAVE YOU NOTICE WHAT A FAIRYLAND WE LOST WHEN WE STOPPED BELIEVING IN ETERNITY? If to-day the word Eternity was written in the sky or placed on billboards around town, everyone would be gazing at it try to recall what it used to signify. The word reminds us how we used to slip away from hurry to bathe in a sea of timelessness, refreshing to every taut nerve. In eternity, we should be no longer the puny spawn of monkeys, but beings good, great, and glorious as angels. Eternity is filled with shining lights, with majestic figures from the past walking its wondrous streets. Our physical self on this planet has so many burdens on our souls and we have no control over its demands. As a result, many persons unconsciously long to escape the confinement of their bodies opting not to deal with the discomfort and rigors of their day-to-day existence. Nonetheless, we inhabit our bodies for a reason and there is a lot we can learn in this human body that we could not have grasped had we remained in spirit form. Thus, this is a vital plateau in the progression of becoming enlightened beings. Now it seems that no one believes we live after we die. We all live as if what happens here just haphazardly occurs and there is no connection to anything, but I beg to differ. Our survival on this planet came because we maintained dominance over everything around us and it is such a shame that we now are trying to dominate each other. I cannot say that I blame because ETERNITY does not exist and we are ALL insignificant beings on this earth. Hence, why should BEINGS like us go about loving each other as if we were GODS? Why we waste OUR time caring for OUR fellow man whose breath of wind can be snuff out like a flame? So I wonder how is it we have lost OUR ETERNITY? How did we loose the thing that OUR SOULS are tied to? We have forgotten that we will leave our physical selves behind to return to our original state, we will enjoy a supreme sense of freedom-yet we will always value the time we spent on earth. So why live as if we do not want to live forever? Why don’t WE see the BIGGER PICTURE? The world is sad really, we have lost eternity, and we cannot seem to bring it back. Oddly enough, we do not want to bring it back, we have discovered some way of being comfortable without it. So I ask, why not have a little patience with ourselves? We poor devils who have to bear all the brunt of the transition from life to eternity, if we promise not to corrupt ourselves. It is such a pity that we cannot safely play in this chapter of life.

GAY VOYAGERS!

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We GAY VOYAGERS came into this world handicapped by the very life that we are given; only to be taunt and teased by the thoughts of happiness that dangles rigth before our eyes in the form of IGNORANCE. This ignorance shows itself everyday and my friends and I got a taste of it this past Saturday while out enjoying each other’s company. There was this boy that proceeded to bodly say that we are THE CONCH SALAD CREW. Now I heard him and stopped him dead in his tracks and he was quite shocked and puzzled because he thought that he’d met a group of TYPICAL GAY PEOPLE; HELL NO! He met GAY VOYAGERS that knows that THIS SH!T IS OURS AND WE OWN THIS B!TCH…LOCK, STOCK AND TWO F&CKING BARRELS…But interesting enough, he seems to have the notion that when he visits, he is the prince of this kingdom living in the land of fun @ our expense. Such a silly boy, does he know that the fact that he came to OUR kingdom that makes him one of us? Does he know that from that moment on whether he stayed or left we knew that he was OURS? This human soul demands respect and it’ll sacrifice individuals to achieve such a cause. Little does he know, but we are all the same and we all have the same desires in life. Nonetheless, I am constantly astounded by the contrast between my view of HIM and his view of HIMSELF. Acceptance is the bridge that connect him between INGORANCE and INTELLEGENCE. He knows deep in himself that in truth his opinion suffers from the lie of the label he place on it. But he isn’t alone, the world is against us as well. We belong to them no longer our own; we are slaves of their own self-doubt. In their minds we are just the chattels of life, the whisper in the air. But our unshackled egos on that day showed him our true voice. We took the road that talked and HE got OUR message loud and clear; WE WILL NOT PAY THE PENALTY OF BEING UNIQUE, OF BEING AN ANOMALY IN THIS WORLD! I’ve waited for this day and in the past I use to allow myself to just take this HATRED and say that it’s ACCEPTED and EXPECTED because of MY SEXUAL PREFERENCE. So now our time has come and our day of PRIDE came and I was happy to be apart of it. The light of HOPE that I sought for years on end finally shown down on us and we finally removed the eyelids that might cease to see the flashing mystery of darkness that surrounded us. Funny how I had walked this road many times and never had this outcome; now the tables have turned and it’s my turn to finally get what I’ve been yearning for. For far too long my world lay in mist; engulfed in a fog. Now I am watching the sun steadily shining through, shredding the mist of ignorance and hatred. For far too long I was like an infant lying helplessly while demons played hide-and-seek with my soul. Now I stand in HIS sight naked of all accidental social trappings; VICTORY IS A B!TCH. this moment is HEART-REVEALING especially when I think of the crimes and inhumane things committed in the name of rightoeusness. I WAS BORN BENEATH A BANNER I DID NOT CHOOSE, BUT LIKE MANY OTHERS LIKE MYSELF, I HAVE GROWN FROM A MERE INFANT TO A STRONG HOMOSEXUAL MAN. I NOW KNOW WHY I FELT DISTRAUGHT WHEN THE ANGELS OF BIRTH DROPPED ME IN THE TENTS OF THE UNFORGIVEN, THE UNLOVED…THE UNWANTED. I THANK GOD EVERYDAY THAT I AM WHO I AM, FOR THIS VERY REASON I AM A WHOLE AND RECONCILED BEING.

EL MIEDO DEL HOMBRE

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I am ANGRY at the way OUR WOMEN are too often at the receiving end of violent acts from OUR MEN. I AM ANGRY at a system that pays lip service to women's rights but remains powerless to do anything about it, a system that turns away women who report that men threaten them and attempts to trivialize it. A system that is reluctant to involve itself in what is perceived as a lovers quarrel or a system that does nothing when there is a threat in the work place. Whey do we seek to justify how women are treated by theorizing that it must have been a romantic situation gone sour for a man to do abuse and or take her life? Why do we seek to justify how women are treated by accepting the thought that if a woman is working among men that she has herself to blame if she is sexually attacked or harassed? Why do men think that they have the right to whatever they feel to a woman? What gives them the inclination that this is ok and the norm? These MEN and their EGOS get the better part of them and just continuously feed it with NEGATIVITY and SH!T. and everyone knows that is a combination for disaster and nothing good can come from such elements. Yet still women are afraid of being women and have to exist in such a world with these fools; talk about THE JOYS OF BEING A WOMAN…But truth be told, women are not really afraid of anything, but pretend to be. Think about it, if women were actually afraid of serpents, would the Tempter have chosen that form to entice her in the garden of eden? But men would rather see a woman as fearful of him because it affords him the opportunity to seem superior at her expense. However there are few women out that doesn’t partake in this notion and challenge men on what they think is their turf. These women would rather not surpress themselves and meet these men head on. But I try to understand why women would suppress herslef in the frist place? I can help but to wonder if on some level women to this for the same reason they surpress their physical powers? Nonetheless, whatever the reason she it makes difficult for women that want to take their rightful place in society. They made sure that MEN felt that his brain is inferior and not even equal, to a woman's. with this notion he now believes that that ALL WOMEN want to be MEN; but why would any woman want that for herself? I am a MAN and I know that we MEN are self-distrutive creatures, who would never have discovered OUR so-called powers if not stimulated by woman's weakness. We think that WOMEN are better suited to be fitted with jewels and alike because of her so-call DELICATE PHYSIQUE. And this whole situation actually shows that women are superior. Do you think that MEN realize that they they mostly get their knowledge from their mother as little boys? Do you think he understands that he employs her genius to secure his growth and development? I guess he doesn’t know that she conceals his education from him as the only practical way of developing his self-esteem? With this notion WOMEN keep MEN guessing, making sure she is always one step ahead of him. In this vain showing that MEN always take themselves seriously as children, growing up to be frighten MEN. A man never wishes to be a woman; if he did who would he take advantage of? Maybe if he did he wouldn’t be such an ASS to the ones he meets that refuse to be what he wants them to be. Sadly he loves knowing he is the nightmare in the little girl’s dream; he loves knowing that he is taunghting her and preying on her innocence; magnifying that into adulthood. He especially LOVES that he turns out to be the man that lurks in every darkened doorway, or the man that follows her in an uncrowded parking lot…TRULY BECOMING THE DEMON IN HER DREAMS. A MAN KNOWS THAT A WOMAN’S INTELLECT FAR EXCEED HIS. HE KNOWS THAT NO WOMAN WOULD PUT UP WITH HIS CLUMSY BRAIN, KNOWING SO THE SUPEREXCELLENCE OF HER OWN. WHY SHOULD WOMEN BE SECOND CLASS CITIZENS TO BEINGS THAT FEAR THEM? WHY SHOULD THEY HAVE THE POWER? WHY SHOULD HAVE THE CONTROL AND CALL THE SHOTS?