Dealing With Your Weight Loss Today's Issues!

On average, one in five ponies are overweight and at least three out of five ponies have at one time or another been on some type of diet. Some ponies have great results, while for others it is a never ending battle. How many diets do exactly what you have to try before finding something that really works? Or maybe you have found a diet that works for you, but you can not seem to stick with it.

 Maybe it's just a matter of finding the right combination that winning combination. Have you considered a diet that has a little more to offer? How about a diet that has some emotional backup strategies and techniques that will help you when you feel the urge to binge. With EFT (Emotional Technique Good Form), you can learn techniques that will change your life in a positive way forever.

 Now you may ask, "How I can know if I'm ready for the bank transfer, the answer is:" You are ready if you: "Eat carbohydrates when you are anxious, angry, or feel deprived crave sweets when under stress or feel criticized Binge when alone or bored reward yourself with food Have you tried everything, diets and exercise, and still can not lose weight or stick with it. EFT (Emotional Good Shape Technique) can help to deal with these issues that cause you too much.'s time to stick with your weight loss program and lose more weight with innovative techniques that really work.

 Make a new year's resolution. Unblock internal blocks keeping you success. EFT can help you develop a plan of action to change the destructive patterns of eating and implement strategies to ensure its objectives are achieved. Become aware of the destructive emotions and behavior patterns that keep you from losing weight. Once you have awareness can replace destructive patterns of life-with behavior change. Develop a better relationship with food. You understand what you are working through your eating habits and how to change your eating behavior. Overcoming Stress in life. You will learn an attitude of detachment that allows you to participate in the life of an asset rather than reactive position. Develop a better relationship with yourself. You will be able to define their integrity and personal values. was also motivated to take care of yourself physically, emotionally and spiritually.

 Results are what really count and EFT really works. Why not give it a try. You can also win in losing weight!

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Three Tips for a Successful Weight Loss

Every year we make new resolutions about getting healthier. But at the middle of the first month of the New Year, we lose our motivation and interest towards exercising. Losing weight is every one's dream. However, only few of us stay in shape. Others just curse them and get distracted. In fact, they start making new plans. So, let us take a quick look at the weight loss routine of a passionate and consistent health enthusiast.

Always remember that all we can do is to make things look a little bit easy. But, it is up to you to stick to the plan steadfastly.

1. Start With Something Easy

Let's say that you have decided to lose more than 20 pounds this year. But it does not mean that you have to shed all these extra weight at once. In fact, you do not need to start with complex and high intensity workouts. While training to lose weight, you need to understand that your mind is linked with your body. So, when you feel sad, it affects your nervous system.

Therefore, it is important for you to start with the exercises that can be performed easily. This way you would be able to celebrate each and every victory while exercising. Plus, your continuous victory will boost your confidence and help you to deal with other problems in your life.

2. Make Plans

Exercising is not a joke. If you choose a set of exercises that are too much for your present physical condition then you could end up in the hospital. In fact, something worse can happen too. So, preparing a list of exercises before trying them is a wise idea. You can also ask for help from a professional in this regard. An expert can teach you to perform best weight loss exercises.

Plus, you would also need to make diet plans. Doctors and health experts believe that human body stores fat in the body so that it can be burnt at the time of necessity. You would not be able to reduce fat tissues no matter how much you exercise, if you do not change your diet chart. So, prepare a diet chart before starting your exercising session.

3. Socialize Yourself

If you are a big time food lover then it would be extra hard for you to lose weight through exercises. After every session, your mind will direct you towards the fridge or packaged food. So, you need activity to divert your mind from the constant reminder about food. Well, we are not telling you not to eat. We are suggesting you to engage in social events so that the craving for junk food comes down.
Changing your environment will help you to stay focused on your weight loss routine.

 While implementing all these aspects, one should keep in mind that remaining focused is the basic aspect of achieving health related success. This is the reason why personal trainers always keep telling their trainees that the goal should be chosen correctly. Once the goal of losing fat is fixed, following the schedule as well as the work out regime is extremely important so that success can be achieved easily.

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Exercise Weight Loss Tips

Here are some exercise weight loss tips to help you achieve maximum results. These are simple things you can start right where you are now. Knowledge is power.

Before any workout stretching is important. There are two types of stretching: static and light stretching.

Static stretching is holding the stretch for longer periods of time causing a bit of discomfort.
Light stretching is similar to how it sounds. Gentle movements to warm up the muscles.

Static stretching before high-intensity workouts could cause a decrease in strength as well as increase the risk of injury. You're better off with light stretching.

Yoga is a great workout. It doesn't matter what level you're at. You can adjust your intensity to your personal preference. Many people think that yoga is for women only. I have worked out with yoga, it may be tough if you give an honest effort. It works on many areas of fitness: balance, stretching, endurance, motor control, balance, coordination. If you're a beginner, intermediate or advanced, I recommend mixing yoga into your workout. This keeps your workouts fresh by adding in variety. It also keeps your muscles from getting complacent. By the end of a yoga workout you've burned fat, reduced stress and feel great. Change is good. It's a valuable component to a comprehensive fitness program.

If you have trouble finding time to get out to go to the gym, try elastic band weight training. This is a good way to increase strength rapidly while building muscle and burning fat. Exchange your fat for muscle.

These are just a few exercise weight loss tips. As you work out and listen to your body, it will tell you what it does and doesn't like. Learn to listen and you'll keep yourself from getting hurt. Use discretion.

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5 Simple Tips For Fast Weight Loss

In this day and age finding a quick fix to a problem is the norm. Weight loss is no exception. There is no such thing as an overnight weight loss miracle. With that said there are some simple and healthy solutions you can use to jump start your weight loss and lose pounds quicker. Listed below are 5 healthy ways to lose weight fast.

--> Eat Healthier Meals

If you want to lose weight and reduce the chance of regaining it you have to eat healthier. When starting a weight loss program you have to change your eating habits. But dont go cold turkey. Gradually add in healthy foods until eating healthier becomes second nature.

Going cold turkey is unrealistic and unsustainable for most people.

This should be a slow and steady process. When you crave sweets such as cakes and cookies try indulging in a piece of fruit. When you do decide to enjoy a treat don't have as much as you would normally have.

Mix Up Your Exercise Routine

If you do not change your exercise plan regularly your body will become used to it and stop producing results. If your body stops being challenged, your weight loss may slow down significantly.

When you rotate your workouts you reduce the risk of this occurring because you are continuously challenging your body.

For best results switch up your workouts between aerobic exercise, interval training and strength training exercise.

Pack A Healthy Lunch

Eating lunch out everyday can pack on the pounds quickly and put a dent in your wallet. An easy way to avoid this is to make healthy lunches at home and bring them to work each day.

When trying to eat healthy and lose weight bringing your own food for lunch makes sense. It allows you to choose healthier, lower calorie foods.

If time is an issue for you, make a little extra for dinner and pack it for tomorrow's lunch.

Do Not Keep Unhealthy Snacks In The House

Eliminating snacks and junk food from your home will have a positive impact on your waistline and health. When cravings hit, if they are not in your home you cannot easily give into temptation. You have to go to the store and get it. More than likely you will decide it's not worth the effort.

Make Breakfast A Priority

Each and every day should be jump started with a nutritious and healthy breakfast. A good healthy breakfast will give you the energy necessary to get through the morning.

Make time for breakfast and enjoy the positive benefits it can have on your waistline and your life.

When looking to lose weight, healthy long term strategies are always better than a quick fix. Following these 5 tips will put you on the right path.

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Steps Used By Programs Like Vive Weight Loss

Weight control programs similar to Vive weight loss utilize differing methods to approach successful weight loss. Varying strategies could be gleaned by you from programs like Vive weight loss without actually taking part in such systems. Those striving to get the weight loss Salt Lake City dwellers often need will find ample ideas, products, and strategies for losing weight. There are so many that it may be difficult to know where to start. Some get the support they require from systems such as Vive, and others might not benefit as much from that support and advice. This short article will cover a few of the good ideas weight loss programs use that could be utilized in just about anyone's efforts to shed some pounds.

First, we will talk about evaluation of your individual body, which is a key to programs such as Vive weight loss. Second, we'll discuss how a personalized workout and dieting plan is another part of successful weight loss journeys. Third, we will talk about how obtaining the right coaching and support is highly helpful.

Weight loss packages like Vive weight loss or others usually endorse getting a complete concept of what you are working with when you get going on a weight loss journey. After all, someone who is simply looking to shed a couple of pounds and someone who is considered morbidly obese are likely to have to approach slimming down differently. Besides the measure of weight, you may also want to know things like your body fat percentage. This might give you a notion of what your fat and muscle percentages might be. Your body mass index (or BMI) could be yet another part of your body composition analysis you may want to know about.

No real surprise, but we're all different. Someone who just wants to lose a few pounds and someone who is recognized as morbidly obese will probably need to approach slimming down differently. Setting goals is a wonderful idea to get the weight loss Salt Lake City residents often need, but all of us likely need to set specific personal goals. For this reason, it's vitally important to take into consideration your individual needs and desires at the outset. Many people hope to just jump into a program and have it succeed for them just like it did for somebody else. Customizing an exercise plan and diet structure for individual needs is a better option.

Programs such as Vive weight loss and others truly can provide plenty of great assistance. Accountability is vital for most people in getting fitter. If you don't have anyone to keep in touch with about progress or to ask questions, you may possibly quit your efforts or even injure yourself. Having someone coach you and encourage you is ideal, as you get going. Choosing a good workout buddy or other resource is a great idea.

While programs like Vive weight loss and others like it might not be for everyone, several of the ideas they apply can be helpful for those seeking the weight loss Salt Lake City residents often want.

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Get Great Results With An Apple Cider Vinegar Weight Loss Program

By Maxi Ferrow

For many years now vinegar has been on the market and has got many people reaping its benefits. Following an all natural apple cider vinegar weight loss plan is a very popular method of losing those unwanted pounds. Famous stars all over the globe swear by this product and many have even called it, "mother nature's miracle juice".

ACV is known for its many medicinal properties as well. Should you be looking to detoxify for any reason, this is a great product to do it with, as it contains many enzymes, vitamins and natural minerals. The acids combine toxins and make it easy for the body to eliminate. It is also very good in detoxification of the liver. In ancient cultures it was used to purify the blood. It aids the body by by breaking up the mucus, thereby cleansing the lymph nodes. Apple cider vinegar weight loss programs not only help with shedding pounds, but also improve the body's immune system response.

Following an apple cider vinegar weight loss plan can also help those with diabetes, as this product seems to balance the sugars in the body. This means that one does not become unnecessarily hungry, which results in a curbed appetite. This is a great advantage for those looking to shed those few extra pounds.

Taking this all natural remedy regularly is very beneficial. Its major claim to fame is through the fact that it is brilliant for the digestive system. It is said to help with gastrointestinal problems as well as being a great remedy for chronic reflux. The big thing about following an apple cider vinegar weight loss regime is that you need to take it regularly, so no skipping out here or there.

Many people have problems with their skin and have tried just about everything. ACV is said to be the best solution to their problems. Soaking a cotton pad in the solution and then dabbing it onto the infected area is one way to get rid of acne and pimples, another way is to drink it. Many people swear that this is the only way that their skin has cleared up.

One will find many articles telling of how people have overcome their experience with warts. These are unsightly growths that develop on the body and are difficult to get rid of. By simply adding some of this product to a cotton pad and plastering it to the wart overnight for a few nights, one will soon notice that the growth will gradually disappear.

Not only is an apple cider vinegar weight loss plan a good way to shed those unwanted pounds, but it is also offers the perfect protection against all sorts of illnesses which the body gets exposed to everyday. It contains minerals, enzymes and vitamins which the body needs to protect it from unwanted disease. It also contains antibacterial properties, which makes it great for treating cuts and scratches.

When following an apple cider vinegar weight loss plan, it is recommended that once takes 3-4 teaspoons of the liquid in a glass of warm water, or you may even want to add it with some honey in a tea. It can also be consumed by means of a delicious salad dressing with food. Be sure to give the bottle a good shake before using it, this way you will stir up all the sediment that has fallen to the bottom. This is where the true properties of this natural potion can be found.

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The Problem With Quick Weight Loss Plans

One of the biggest problems in the fitness industry is the number of people who can't lose weight on a low calorie diet regardless of what they do in the gym. If you fall into this category, you are certainly not by yourself.

Before you go any further with your diet or exercise routine, eliminating what is not currently working is your priority.

Most people who reach this point have two very big issues in common:

1. They usually consume a very small number of calories every day.

2. They usually perform hour after hour of aerobic activity.

Should you recognize any of the above conditions in your current predicament you need to change tactics. Overdoing the cv exercise and eating too little food is a sure-fire way to blast your body into a plateau.

If you have ever tried restricting calories and cutting out your most enjoyable foods for a week you will already know the problems this approach yields - yet it remains a commonly made dieting mistake. By restricting your favorite snacks your diet becomes the enemy, which is never good for long-term progress, and by restricting calories you run the very real danger of pushing your body straight into starvation mode, which is renowned for elevated fat storage.

If you do manage to push your body into starvation mode, your metabolism will take a battering. It can slow down considerably in an attempt to stop you from burning the nutrients it needs to survive, the same nutrients you are restricting in your diet. That's why you'll often hear people wondering why they cannot lose any more fat despite eating only a little amount of food and working out a lot.

On top of this issue, it's usually commonly associated with long steady state aerobic activity - which has been well documented for lean muscle breakdown. This puts you in a lose/lose situation, hanging on to excess body fat while losing lean muscle tissue!

Perhaps you have looked at these two common mistakes and seen yourself making one of them on a regular basis. If so, that is a good thing, as it allows you to see where you went wrong and correct it for the future. Instead of starving your body, aim to consume a calorie intake of roughly 12x your goal body weight in pounds.

Secondly, your cardio routine is in desperate need of an update. High intensity interval training has been shown to be more than six times more effective for disposing of unwanted body fat tissue, so that is certainly something to be looked at.

Before you jump to the conclusion that you can't lose weight on a low calorie diet and workout program, look at why you aren't seeing any results. By incorporating the latest science, as we have done today, you can see that the solution to your problem is not very complex at all.

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Effective Ways To Lose Weight Quickly

Have you been struggling to lose weight? It is time to develop your own weight loss program. Go over the following article to learn more about efficient ways of losing weight.

Adopt a balanced diet. You can easily reach a healthy weight by eating reasonable quantities of the five food groups rather than going on a crash diet. Your diet should include large portions of cereal, especially whole grains. You also need five daily portions of fruits and vegetables and between thirty and forty grams of meat. Choose lean meats such as poultry, fish or eggs instead of red meat. Dairy products are important but you need very small portions since these foods contain fat. Fats and oils are the least important food group and you will probably get the fats and oils you need in the fish and dairy products you eat.

Always check the labels of the foods you buy. Ingredients such as sugar, high fructose corn syrup, saturated fats, sodium and preservatives are not healthy. You should avoid these ingredients as much as possible and eliminate unhealthy food choices from your diet. Stop going to fast food restaurants and avoid fried foods, processed foods and sweets or salty snacks as much as possible. Soda should also be replaced with water. Do not assume that a food is healthy because the label says fat free or sugar free; these foods often contain high amounts of another unhealthy ingredients.

Living an active lifestyle will help you stay in shape. If you spend long hours watching TV or sitting at a desk, make some changes to your habits. You need to walk for thirty minutes a day and find some activities or hobbies that will help you be more active. Develop your own fitness program to lose some weight quickly and tone your muscles. You can easily work out at home by doing some abs, crunches, push ups or using a jump rope. Start very slowly by working out only twice a week for thirty minutes and make your fitness program more challenging by working out more frequently and for longer periods of time.

You should establish some precise goals for your weight loss program. Do not try losing more than two pounds a week since your body needs time to get used to your new lifestyle. If you lose weight too quickly, you will probably gain these pounds again once you stop making constant efforts.

Approach weight loss as a way of transforming your lifestyle and getting rid of your unhealthy habits for good. You will more than likely gain weight again if you approach weight loss as a temporary program. Take all the time you need to adopt new healthy habits and find new foods you love so you can transform your lifestyle.

You can get in shape within only a few months if you are ready to get rid of your bad habits and make some efforts to adopt a healthier lifestyle. The tips you just read will help you achieve your goals.

One of the best ways to lose weight is by taking a holistic approach to your lifestyle. Diet, exercise and healthy living all combine to help you lose weight effectively. One of the best weight loss programs on the market that takes a completely holistic approach to the subject of weight loss is the fat burning furnace by a respected weight loss guru. To find out more, read this in-depth Fat Burning Furnace Review and find out how to lose weight the easy way.

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Weight Gain and Brain Damage, Is There a Connection?

A review of the data from the Framingham Offspring Study of over 1,352 people indicated different health issues correlated to the shrinking of certain parts of your brain. The most pronounced correlation was between your waist to hip ratio and your hippocampus size in your brain, or in this case reduction in size. So, does size matter? The hippocampus controls a lot of mental functions like: short term memory, long term memory and spatial recognition (knowing where you are in space).

Besides mid section weight gain other bad habits that appear to shrink that part of your brain are smoking and the disease diabetes.

The question becomes why? Why would the brain shrink, lose brain cells or function due to weight gain, smoking or diabetes? Smoking is sort of off in a class all by itself. We know that sever oxidative stress, or production of free radicals have a devastating on our entire body and can lead to every chronic disease known. The bio-chemical reaction that happens from smoking cigarettes creates a lot of damage, alters gene expression and keeps the body in a state of inflammation. All of these effects can negatively effect brain cells and cause damage.

The bigger question (no pun intended) is regarding abdominal weight gain and diabetes. We know that the indulging in sugars and grains that often lead to a diabetic state will cause spikes in blood glucose and insulin. These spikes and valleys alone can create an energy deficit in the brain that speeds up neuro-excito-toxic damage. If this process is coupled with eating processed foods filled with toxins, chemicals and excito-toxins, the resulting brain damage is even worse. As for the abdominal weight gain, we know that abdominal fat is a different type of fat than other body fat. This visceral fat produces what has been called toxic fat syndrome, where the fat actually produces inflammation and can add to the overall oxidative stress load of the body. Since body fat, including visceral fat is made from excess sugar it would stand to say that these people over the years eat rather similarly to the diabetics without becoming diabetic. This diabetic type of damage in non-diabetics is much more common than people think. Non-diabetic people eating too much processed sugars and grains can get the same negative blood sugar and insulin effects as a diabetic without ever falling into the diagnostic range of being diabetic. So, in this case I think the same mechanism applies.

One interesting note is we have learned is that the hippocampus, the part of the brain that shrinks with smoking, diabetes and abdominal weight gain, is not the part of the brain that gets damaged due to the non-diabetic sugar/insulin swings and the excito-toxic reaction, but rather the hypothalamus.

These are very different regions of the brain, both can effect memory and more. Add in the toxic load of the standard American diet, chemicals, pesticides and general stress and how these all effect your brain, it is a wonder any of us can think at all. It just goes to show that if we are not conscious of protecting our health and mental status we could be very vulnerable to multiple factors that could negatively effect us now, and particularly when we are older.

I do not know if reducing your abdominal weight gain can bring back any of the brain size that may have been unknowingly sacrificed. It does stand to reason that by slimming up the issue you can at least stop the process from getting any worse. By improving the quality of our diet, eating plenty of protective natural whole foods that are loaded with vitamins, minerals, anti-oxidants and good fats we can hope to grow some new brain connections, clear up mental fog, improve energy and balance the blood sugar/insulin reaction. Throw in the right exercises, both physical and mental teasers, and we can even see memory and cognition improve. Improving the range of motion of the neck and keeping the nerves free of any pressure will also improve brain cell firing and protect the brain from chronic, non-traumatic injury. So, yes, there is hope. Find a licensed natural health care professional, a chiropractor, masseuse, nutritionist or any combo of them and get your game plan together while you still can. Keep this article close in case you forget why you are calling them... haha. But truthfully, losing my mental capacity as I get older is one of my worst nightmares. I do not want to forget who I am, who those close to me are, nor sacrifice a single memory to preventable damage. So, I work on it now, all of the above are part of my team and plan, make them part of yours as well! Be well my friend! Dr. Don. drdon@drclum.com

Go to Free Consult today and fill out the contact form. Put FREE MEET AND GREET in the message box and claim one of our 30 free strategy meet and greet phone or skype sessions with Dr. Clum we are offering to Ezine readers. This is the perfect time for questions and checking out how we could help you with your health concerns. There is not obligation and you can enjoy this consult from the comfort of your home.

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Metabolic Makeover For Faster Weight Loss

The state of your metabolism is what determines the rate at which you store or burn fat. This means that you are either overweight or you are fit and trim. If it is slow, you will be storing more fat than you are burning. You can start your metabolic makeover by learning the little changes that you can make in your diet, lifestyle and exercise routine in order to enhance your ability to lose weight.

When the wrong food types are eaten and physical exercises are ignored, your body's engine will be slowed down and you will begin to add more weight. This is one reason a growing number of people are presently struggling to maintain their desired body size. It is impossible to persist in your eating habits and look forward to being slim.

The metabolic makeover involves regular exercises that will strengthen and improve your muscle tone. This is also combined with quality meals that are eaten at a particular frequency every day. You should however not expect to start seeing changes immediately you begin this new lifestyle. Your body cannot repair itself within a few days. Furthermore, the rate of healing will vary from one individual to another.

Your metabolism must first be repaired before your system can be changed from storing fat to burning calories easily. This solution is a total one that will guide you in becoming a healthier person. The advantages are not limited to weight loss alone.

For instance, you could consider athletes whose bodies are usually lean and hard. Fat burns in their bodies in a way that is different from that of an inactive individual. The calorie burning system that they have is more efficient because they choose what they eat and lead active lives. This creates a metabolism that actively resists too much fat deposits in the body.

You can accomplish the same result if you start to move gradually towards more physical activity and healthier eating. A healthy way of life is more than just reducing your weight. You must make sure that you attain a total metabolic makeover. If you fail to do this, it will only take a little while before you regain all the lost fat.

One of the things you need to pay attention to is proper strength training. You will see considerable improvements with only two or three weekly sessions. As long as you exert the effort that is required into every training session, you will get results. The workout intensity is more vital than the duration. Support your exercise program by making a quality food choice. Pick a diet that comprises lots of natural foods.

These are fundamental strategies that can be implemented easily for an effective metabolic makeover. Immediately you begin to see the outcomes, you would not like to return to the lifestyle that you had. You will have a stronger and healthier body with lots of energy. You will be pleased with yourself and individuals that are close to you will commend your new looks.

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People deal with trying to lose weight all the tim...

People deal with trying to lose weight all the time. They hear about this or that diet and try a few of them. Those same people may have heard about a gluten free diet and how people are not only losing weight but keeping the weight off for much longer periods. So they decide to try the gluten free diet and they end up gaining weight. Why did this happen?
I have pinpointed three major reasons why people are apt to gain weight when on this type of diet. There certainly could be several others and it would be in your best interest to explore every possibility. But it seems like from the research I have done the following are the 3 major reasons.

Gluten Free Junk Food

Just because a food is labeled as gluten free does not make it automatically nutritious. In fact, due to these foods tending to be a bit blander than their non gluten free counter parts, many manufacturers put fillers in these foods to try and compensate for the lesser flavors. Just remember that junk food is junk food no matter what type of diet you are on.

Lack Of Exercise

It really doesn't matter what type of diet you are on. If you don't get exercise you are going to find it very difficult to lose weight. More likely, you will be prone to gain weight. We need to burn fat and build muscle. No diet is going to do that for you.
So now you know you need to exercise but how much exercise should you get? If you are used to not doing any than any increase in activity is better than where you've been doing, i.e., none. It is way better to do fifteen minutes a day of moderate exercise than it is to do an hour of intense workout and then burn yourself out. The latter scenario serves to defeat the purpose. With moderate exercise, but consistent (three to five times per week) you can gradually increase your intensity and time period of your workout. Believe me, if you are consistent in your workout you will start to lose weight and that motivates many to keep with it.

Not Enough Fiber

Fiber has been shown to help people lose weight. It does this because when you eat foods rich in fiber you tend to get full quicker than if you were to eat starchy or sugar based foods. Plus fiber will help you clear out your system so to speak.
But one of the bigger problems with a gluten free diet, all things being equal, it tends to have much less fiber and hence people will be apt to gain weight on such a diet because they are not getting the necessary fiber.

Conclusion

These are the three major reasons why it's possible that people will gain weight when on a gluten free diet. One of the best things you can do for yourself before starting any diet is to seek the advice of a registered dietician. They can help construct the right plan for you that can keep you eating the right foods and if weight loss is your goal, they can tailor the diet to suit your needs. It's all about balance and making sure you are optimizing these components, i.e., limit junk food, get more exercise, and take in more fiber in your diet, etc. Doing this you are likely to increase your chances of losing weight or at the very least not gaining any more.

If you are looking to lose weight and are considering a gluten free diet, then having the right kind of information can be a real help in such a situation. Click here for more information on how to do this right.

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