Can you smell it? It’s that time of year again! The fresh scent of cocoa and sugary goodies is in the air. Loaded on all the stacks outs and ends of the aisles in all your favorite stores. CHOCOLATE AND CANDY!!!

Going down the main aisle of the grocery store with my boys, I had to PEEL their attention away from the huge display that ran up the middle of the store. Easter time is here again and a new level of commercialized, holiday gift-giving has arrived. I’m sure you may have noticed it over the last few holidays, but for EVERY “holiday” or occasion they have come out with all the goodies that you can stuff baskets full of and give as gifts. Excellent marketing idea for those who spent ages trying to get people on board giving gift baskets, but NOW it involves every possible thing being tossed in. Toys, books, cards, crayons, movies…but most of all… CANDY! Sugary treats with their packaging changed for the season (like costumes) and to entice the eyes (at all sight levels) of those who like to buy for the occasion.

At some point, when people think of giving gifts to children, their first instinct is not always going to be laden with sugar. But somehow, these “treats” that are tossed in are given as a “present” left by the Easter bunny as it secretly hopped around all night long leaving these gifts of colourful, foil-wrapped chocolate balls and other goodies for kids to eat. Of course, as we think these gifts of candy and chocolate will ONLY be eaten by the kids, we may be fooling ourselves as we may are all too familiar with the taste of the tail of the chocolate bunny and a nibble of the tip of its ear (the easy-to-snap-off parts) that our children share with us as they have been taught to do with their toys.

Those little nibbles and bites add up to a lot of sugar and a lot of unwanted and unsupportive calories, and potentially unwanted fat storage. They also leave you hungry, and craving for more with your thoughts all obscured and your children running around in hyperactive circles till they drop from fatigue and exhaustion. About 25 chocolate chips (not even a handful for me) is easily 100 calories or more. That means an average-sized, well-meaning, chocolate easter bunny’s appendages can amount to over 500 calories (2 ears, 1 foot, 1 tail, and the paw….flat, solid chocolate bunny), about 1/3 of required calories for an average woman (doing average exercise). That equals almost a full lunch and snack…..almost 2 MEALS worth of calories. Definitely a setback when your goal is weight loss success. Now there are health benefits to eating dark chocolate and cocoa (I like organic cocoa nibs), but the bulk of the chocolate that is out there on the shelves in their holiday wrappings are sugary, milk chocolate. Moderation is definitely key when it comes to holiday treats in general.

So pray that your wonderfully generous, gift-basket-bearing-tonnes-of-sugary-treats friends are NOT heavy on the chocolate and candy-giving this year (especially if you have more than one child). And if you would like to fill up a basket for your kids for the holiday, opt for options like coloring books, fancy markers, stickers, pens, and pencils, fruit, carrots, flowers, seeds to plant in the garden (carrot seeds), gardening tools…the options are endless. Or celebrate this time in a way that does not shove unnecessary, and unsupportive foods into their faces and establishing an expected tradition (habit) of celebrating with sugar, gifts, and treats. Focus on the WHY of what you are celebrating this time of year and share it with your friends and family. We can also celebrate by getting together with family, doing some fun activities together, and enjoying some memorable, quality time. What better time in our economy to up the standard on quality, instead of showering with quantity.

Have a great weekend and enjoyable holiday!

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Categories: Blog

12 FEB 0

Progressive success and supportive eating

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A few years ago I wrote a post to share with the Fit Yummy Mummy‘s at ClubFYM about making progress and I would like to share that post with you and a few thoughts you can apply today.

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“Potty training and supportive eating” by Elisa Sterling-Cowan

Do you remember the last time you wet yourself? I’m serious! After the fun of pregnancy (what a laughable thing to share with other pregnant women) and with the pleasant side effect that comes after delivery, for some, the memory might be closer than others. A comment Holly left on a post just recently about challenging herself to eat clean for as many consecutive days as possible came back to mind and triggered a connection when I gave a “high-five” to my youngest son for only having one accident the other day. Eventually (hopefully soon) he will be into the cloth undies and out of diapers. Soon he will be using the potty/toilet on a regular basis and it will become second nature to him, but until then we will now celebrate every time he chooses to listen to the cues his body tells him and uses the potty. We will also celebrate going through the day with fewer accidents than the day before.

My journey to cleaner, healthful, supportive eating has been a steady progression, improving with each meal I choose to eat. The potential to gauge success in this area is HUGE. 5 times a day at least! So many opportunities to celebrate success. LOL and to be rewarded with healthy, delicious food (if you are into that “reward” thing……I know I am!) I reward my healthy choices with happiness, satisfaction, and more healthy choices, and in turn, I am rewarded with the ability to move (as I could barely walk before) and do things, loads of energy, and enjoying the time spent in the company of my active children even more. Now, if I have an “accident” in the way I choose to eat, I just choose to do better for next time. I don’t get any rewards out of it, so it’s not something I would want to continue in on a regular basis. At this point of where I am at, I may not be fully “trained”, but I know I’m “wearing the cloth undies” more often than not, and that gets a “high-five” in my book.

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1. Make a bold statement! Declare and decide what it is that you want to achieve.

For my son, it was to wear the cloth underwear, and for me, it was to eat cleaner and healthier, and to lose my belly fat. When I made that decision, I was not where I wanted to be. I still had with me the unhealthy eating habits and the belly fat. My son was still in diapers….but we shared the same thing, a desire to be different from where we were at in our present moment. Knowing what it is you want and where you want to go, is really the place you need to start in order to take the steps forward in the direction you want to be heading. Can’t drive a car if you don’t know where you want to go in it.

2. Have fun and set yourself up for constant success

After deciding what it is that we wanted, we made a plan. But why not make it a fun plan full of rewards for success achieved? How many times in a day did my son have a chance for success with potty training? Many! How many times in a day do I have for being successful in living a healthy and active life? Many! And I celebrate EVERY time I am successful with it, even today. Everyday, I get to be healthy and active and make the choice to workout and eat, so it’s something that you will get to have fun with and challenge yourself in, on a daily basis as well. And it feels so good to celebrate such success all day long. You can set a bigger goal with a bigger reward, and in between you can break down your goal into smaller steps with smaller rewards. Now of course, we aren’t talking about a big chocolate cake to yourself after losing a few pounds, but perhaps a massage, spa time, a fun little road trip….there are many ways to reward yourself that are still inline with your goals.

3. Forgive, accept, and love.

Plan for success within a system of acceptance and forgiveness. What do I mean by that? With my son’s potty training there was a point of frustration…okay, many points of frustration. But the point where we started seeing more and more success was when we both changed the plan, made it more fun, and if he had an “accident”, we forgave it and kept moving forward towards the goal of the big kid underwear. We kept the ultimate goal in mind and it helped us to forgive our “accidents” or failures and move on. Technically, when you think about it, not taking action at ALL towards the goal was more of a failure than going for the goal and stumbling here and there. I accepted when I chose not to eat as supportively as I liked, forgave and loved myself, and made a better choice the next time. Did I really need me to be beating myself up for not being perfect? I couldn’t imagine doing that to my son, so it made it easier to grant myself some grace as I continued to move forward.

The practicals I listed in how I improved my eating is also applicable to my physical training. Many times I get the feeling that I don’t want to workout, and every time I do, I feel much better that I had. Even if I don’t feel for it, I put on my workout gloves and gear, get my workout music going, and stay focus on having fun with the challenges I had set in place (plan) and just go for it! Let’s progress towards success!

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Tags:ClubFYM, easy and fast workouts, Elisa Sterling-Cowan, fat loss workouts, Fit Yummy Mummy, Forgive, goal achievement, healthy eating, quick and easy weight loss, successful

4 FEB 0

Want the quick and easy results?…WAIT!

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You could be missing out on getting the “meat” of the journey. When you have finally reach the achieved results of all your hard efforts and succeeded in achieving your goals, look BACK at the journey that you’ve gone through and ALL that you have gained through consistently overcoming the struggles, trials, and pain. Be grateful that you will not only receive your reward for the work you have consistently and passionately put in, but you have become RICH with knowledge, wisdom, and experience. The wealth of what you gained through the time it took to achieve what you sought after is wonderful refinement and change that will last.

I have had many life challenges along side my journey to lasting health and a lean body. And as I continued each day to make steps towards being victorious in my personal battles, I also continued to take those forward steps and actions towards having the healthy lifestyle I desired. Our lives are one package and all that comes with it can help us to achieve success each and everyday! The key is to celebrate ALL the successes we have in EVERY area of our life no matter how small. A celebration is a celebration!

I can’t say that at times life has felt to have been very painful….spiritually, emotionally, and definitely physically, but I knew that it would not remain that way. The work that NEEDS to get done will get done as long as I DO something, ANYTHING towards it’s achievement. Even when others figured I had given up, I kept going. I don’t want others to have to go through the pain I have gone through and suffer quite in the way I have, but even if they have to, that PASSION turns to such joy in the end. SO I say to you, fight for what you believe in, keep going after your goals and dreams, do what is right, love your neighbours as you would love yourself and, NEVER EVER give up. Success is ALWAYS right around the corner.

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Tags:achievement, Elisa Sterling-Cowan, goals, lose weight fast, results, success, weightloss

8 JAN 0

Who will win? The man or the Pizza?

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My friend, Craig Ballantyne, of Turbulence Training has decided to race a pizza (No joke!) to prove a valuable lesson about fat loss.

See who wins….

What do you think about the race?
More to come and more tips on how you can be a winner in your very own race against fat loss.

To your Health!

Categories: Blog

14 DEC 0

Progressive nutrition – The Michi’s Ladder

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After reviewing information from the initial workout program I was on, I did come across a few tidbits. One main thing that stuck out was the fact that there were different grades of quality in the food that we eat. The program came with a chart that is called the Michi’s Ladder.

Michi’s Ladder

Tier 1: The Pious Tier
Apples, with skin Artichokes Arugula Asparagus Avocados Beans Beets Bok choy Boysenberries Bran Broccoli Broccoli sprouts Brussels sprouts Cabbage Carrots Cauliflower Celery Cereal, whole grain Chard Cherries Citrus fruits	Collard greens Cottage cheese, nonfat Cucumbers Egg whites Endive Fish, cold water (salmon, mackerel, sardines) Fish, freshwater Flaxseed Garlic, fresh Granola, raw, no sugar Hemp seed Kale Lettuce, romaine, green or red leaf Milk, nonfat Milk, soy Muesli, raw, no sugar Mushrooms	Mustard Nectarines Oatmeal Olive oil Olives Onions Pears, with skin Peas Peppers Plantains Prunes Radishes Raspberries Refried beans, nonfat Rice, brown Salsa, natural, no sugar Seitan Spinach Squash Strawberries Sweet potatoes	Tea, green or black Tempeh Tofu Tomato sauce, no sugar Tomatoes Vinegar Water Yams Yogurt, nonfat, no sugar
Tier 2: The Happy Tier
Apples, skinless Bananas Blueberries Bread, whole grain Cantaloupe Cheese, nonfat Chicken, skinless white meat Coffee, black or cappuccino with nonfat milk Corn Cottage cheese, low-fat	Cream cheese, nonfat Duck, free-range Eggplant Fish, farmed Granola or energy bar Grapes Hummus Juice, fresh-squeezed with pulp, no sugar Kiwifruit Mangoes Meal replacement bar Melon, honeydew	Milk, 1% Nuts, raw Ostrich Pancakes, buckwheat Papayas Peaches Pineapple Plums Raisins Ricotta cheese, nonfat Soy nuts Soy sauce Squid String beans	Sunflower seeds Tortillas, whole wheat Turkey breast Vegetable juice Veggie burger Venison, free-range Watermelon Yogurt, no sugar Zucchini
Tier 3: The Swiss Tier
A1 Steak Sauce Angel food cake Applesauce Bagels Beef, eye of round Beef, London Beef, top round Canola oil Cheese, low-fat Chicken, dark meat Chicken sandwich, broiled Chicken taco, baked Clams	Coffee, cappuccino with whole milk Crab Cream cheese, low-fat Eggs, whole French fries, baked Fruit, dried Graham crackers Granola Honey Jam or marmalade Jerky, turkey Juice, from concentrate Ketchup	Lamb, lean Lettuce, iceberg Lobster Mayonnaise Milk, 2% Muesli Oatmeal, flavored Oysters Pancakes Pasta, plain Peanut butter, raw Popcorn, plain Pork tenderloin Potatoes, baked or boiled	Pretzels Refried beans, low-fat Rice cakes Rice, white Sauerkraut Soup, canned broth Steak, lean Sweet-and-sour sauce Veal cutlet Wine, red Yogurt, frozen, nonfat
Tier 4: The Dodgy Tier
Animal crackers Beef, filet mignon Beef, lean ground Beef, sirloin Beef Stroganoff Beer Bread, refined flour Buffalo Butter Caesar salad, with chicken Canadian bacon Cheese (including bleu and goat) Chili Chinese food Chips, low-fat, baked Coconut	Coffee, iced mocha latte with nonfat milk Coffee, latte with whole milk Coffee cake Crackers Grilled cheese sandwich Ham Hot dogs, turkey Ice cream, sugar-free or fat-free Jell-O Juice, sweetened Lamb chops Lasagna, with meat Macaroni and cheese Margarine	Meat loaf Mexican food Milk, whole Muffins Nuts, salted or roasted Peanut butter, not raw Pepper, stuffed Pizza, meatless or Hawaiian style Popcorn, with salt and butter Pork chop Potato salad or macaroni salad Pudding, with low-fat milk Reuben sandwich	Sherbet Shrimp Sloppy Joe, lean beef or turkey Soft drinks, diet Soup, canned creamy Spaghetti, with meatballs Sub sandwich Taco salad, with chicken Tortilla, refined flour or corn Tuna salad or chicken salad Vegetable oil Wine, white Yogurt, frozen
Tier 5: The Newburg Tier
Alcohol, hard liquor Bacon Baked beans Beef, ground, regular Beef taco, fried Breakfast sandwich, fast food Cakes Candy Cereal, sugared Chicken a la King Chicken, buffalo wings or nuggets Chicken or fish sandwich, fried	Chips, potato or corn Chocolate Cinnamon bun Coffee, mocha, macchiato, ice blended, frappé, triple caramel vanilla buzz bomb, etc. Cookies Cream cheese Creamed veggies Creamer, nondairy Doughnuts French fries Gravy Hamburger, fast food	Hot dogs Ice cream Jerky, beef, pork, or venison Juice, sugar added Lobster Newburg Nachos Onion rings Pastries Pies Potato skins, fried Potatoes, fried Potpie Refried beans, with lard	Salad dressing, creamy Sausage Soft drinks, sugared Tater tots Toaster pastries

When I first used Michi’s Ladder, I used it to grade where I was at in my current nutrition. Awareness was key to making change, especially a change that I wanted noticeable results from. I had a few foods in tier 5 (bottom of the ladder), and then throughout tiers 4 to 1 I had a mixture of items. My goal at the time was to make changes towards mainly eating from tiers 1 and 2, as suggested in the program. This chart is not a diet, but serves more as a guideline.

Now of course, if you were to batter and deep-fry the foods in tier 1 and 2, they would no longer stand in the top tiers and would be banished down to tier 5 immediately.

Here are some practicals you could follow to make this ladder work for you.

1. Develop a basic knowledge of supportive nutrition.

I would highly recommend going through a good supportive nutrition resource first to see what they say about the foods we eat. (for example, The Diet Solution) I know I started here with this ladder to make tweaks to my nutrition, but from what I know now, it is much better to build a solid foundation of education first before applying guidelines such as these. The “WHY” behind eating particular foods helps you to make SOUND judgments in what foods you choose to put into your mouth.

2. Make small, daily tweaks and changes to your nutrition.

Now I am not saying that you can’t walk up to your kitchen pantry and start dumping all the foods you find in the lower tiers. Also keeping in mind that not all the foods in the lower tiers are unhealthy foods….okay, well tier 5 is pretty much all junk, but in tiers 3 and 4 that I find quite healthy and are still a part of my diet. But with the foundational knowledge from the first point, you can then decide to make swaps with foods that are healthier.

For example, when I started, I threw out the white sugar, candy, and stopped BUYING soft drinks/ soda pop. Not to say that I didn’t still consume it in some way, but it was no longer readily available in my house. From there, I started reading ingredients of other processed foods we were eating and either decided to get something with less chemicals and sugar OR looked up recipes and made them from scratch, eliminating the ingredients I didn’t want and replacing them with healthier ingredients.

3. Enjoy the process and know that it is a lifestyle change

It takes either a really strong, emotional event to make radical changes in ones life, but for me, even though I had the onset of allergies as I got older and a difficult and complicated pregnancy, I still LOVED food. I still do!! I RICHLY enjoy each bite of the food I am eating (for the most part…I still have my moments of mindlessness), and have grown to realize that if I can not only love the food I am eating, but the food I am eating is “loving” or benefiting me in return, it turns into this great relationship. To this day, I continue to make new healthful choices and tweaks, and I also accept where I am at on my own personal nutritional “ladder”. It is a process and the best part is, we can experience success at least 5 times a day with each meal as we make healthier and healthier choices.

So before running the ladder to the top, really take the time to make sure the ladder is soundly planted on a good foundation or solid ground and give yourself the gift of choice based on good knowledge from reliable sources.

P.S. You will find that many reputable sources tend to flock together to support solid, proven, sound, and successful information. You will also find that many will share a lot of the same information and refer to the same sources of information from where they got it. Look for the clues to success….

<td class="basic_style" align="left">
                                    <p><a name="Top"><br>
                                    </a>Michi's Ladder is not a diet. It's a simple substitution plan. To lose weight, try swapping the foods you eat for similar foods in tiers 1 and 2. The more you eat in tiers 1 and 2, the more you'll increase your chances of losing weight.</p>
                                    <p>There are some healthy foods in lower tiers, but they're either calorie dense or nutrient deficient. To lose weight, you want to maximize the nutrients in every calorie you consume.</p>
                                    <p><em>Note on frying: Foods should be eaten raw, steamed, grilled, poached, baked, or broiled. Frying automatically drops even the best foods into tier 5.</em></p>
                                    <div align="right"><img src="/image/image_gallery?uuid=dba6aa17-cc15-4b3c-b696-fa0cd113f105&amp;groupId=10137&amp;t=1232492585287" alt="Carb Fat Protein" border="0" height="21" width="215"></div><br>
                                    <!--TIER 1 --> <img src="/image/image_gallery?uuid=1368aac6-9d4d-4e65-beea-9545fd269138&amp;groupId=10137&amp;t=1232492561415" alt="Tier 1: The Pious Tier" border="0" height="44" hspace="0" vspace="0" width="520">

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                                                    <li>Apples, with skin&nbsp; <span class="carbs">C</span><!--<span class="carbs">C</span>--></li><li>Artichokes (no sauce)&nbsp;<span class="protein">P</span><span class="carbs">C</span></li><li>Amaranth&nbsp;<span class="protein">P</span><span class="carbs">C</span></li><li>Arugula&nbsp;<span class="carbs">C</span></li><li>Asparagus&nbsp;<span class="carbs">C</span></li><li>Barley&nbsp;<span class="carbs">C</span></li><li>Beans&nbsp;<span class="protein">P</span><span class="carbs">C</span><span class="fat">F</span></li><li>Beets&nbsp;<span class="carbs">C</span></li><li>Blueberries&nbsp;<span class="carbs">C</span></li><li>Bok choy&nbsp;<span class="carbs">C</span></li><li>Boysenberries&nbsp;<span class="carbs">C</span></li><li>Bran&nbsp;<span class="carbs">C</span></li><li>Broccoli&nbsp;<span class="protein">P</span><span class="carbs">C</span></li><li>Broccoli sprouts&nbsp;<span class="protein">P</span><span class="carbs">C</span></li><li>Brussels sprouts&nbsp;<span class="protein">P</span><span class="carbs">C</span></li><li>Cabbage&nbsp;<span class="carbs">C</span></li><li>Carrots&nbsp;<span class="carbs">C</span></li><li>Cauliflower&nbsp;<span class="carbs">C</span></li><li>Celery&nbsp;<span class="carbs">C</span></li><li>Chard&nbsp;<span class="protein">P</span><span class="carbs">C</span></li><li>Chickpeas&nbsp;<span class="protein">P</span><span class="carbs">C</span></li><li>Cherries&nbsp;<span class="carbs">C</span></li><li>Citrus fruits&nbsp;<span class="carbs">C</span></li><li>Collard greens&nbsp;<span class="protein">P</span><span class="carbs">C</span></li><li>Cottage cheese (nonfat)&nbsp;<span class="protein">P</span></li><li>Cucumbers&nbsp;<span class="carbs">C</span></li><li>Egg whites&nbsp;<span class="protein">P</span></li></ul></div><!-- /COL 1 --> <!-- COL 2 -->

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                                                <ul>
                                                    <li>Endive&nbsp;<span class="carbs">C</span></li><li>Fish (broiled, steamed, grilled)&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Flaxseed&nbsp;<span class="fat">F</span></li><li>Garlic (fresh)&nbsp;<span class="carbs">C</span></li><li>Grapefruit&nbsp;<span class="carbs">C</span></li><li>Grapes&nbsp;<span class="carbs">C</span></li><li>Hempseed&nbsp;<span class="fat">F</span></li><li>Herbs</li><li>Kale&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Ketchup (homemade, no sugar)&nbsp;<span class="carbs">C</span></li><li>Kiwifruit&nbsp;<span class="carbs">C</span></li><li>Lentils&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Lettuce (romaine, green or red leaf)&nbsp;<span class="carbs">C</span></li><li>Melon honeydew&nbsp;<span class="carbs">C</span></li><li>Milk (nonfat)&nbsp;<span class="protein">P</span><span class="carbs">C</span></li><li>Mushrooms&nbsp;<span class="carbs">C</span></li><li>Mustard&nbsp;<span class="carbs">C</span></li><li>Natto&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Nectarines&nbsp;<span class="carbs">C</span></li><li>Onions&nbsp;<span class="carbs">C</span></li><li>Papayas&nbsp;<span class="carbs">C</span></li><li>Peaches&nbsp;<span class="carbs">C</span></li><li>Pears&nbsp;<span class="carbs">C</span></li><li>Peas&nbsp;<span class="protein">P</span><span class="carbs">C</span></li></ul></div><!-- /COL 2 --> <!-- COL 3 -->

                                                <div class="michi" style="float: left;">
                                                <ul>
                                                    <li>Peppers&nbsp;<span class="carbs">C</span></li><li>Pineapple&nbsp;<span class="carbs">C</span></li><li>Plums&nbsp;<span class="carbs">C</span></li><li>Prunes&nbsp;<span class="carbs">C</span></li><li>Quinoa&nbsp;<span class="protein">P</span><span class="carbs">C</span></li><li>Radishes&nbsp;<span class="carbs">C</span></li><li>Raspberries&nbsp;<span class="carbs">C</span></li><li>Refried beans (nonfat)&nbsp;<span class="protein">P</span><span class="carbs">C</span></li><li>Rice (whole-grain)&nbsp;<span class="carbs">C</span></li><li>Salsa (natural, no sugar or oil)&nbsp;<span class="carbs">C</span></li><li>Spelt&nbsp;<span class="protein">P</span><span class="carbs">C</span></li><li>Shakeology&nbsp;<span class="carbs">C</span><span class="protein">P</span></li><li>Spinach&nbsp;<span class="protein">P</span><span class="carbs">C</span></li><li>Squash&nbsp;<span class="carbs">C</span></li><li>Strawberries&nbsp;<span class="carbs">C</span></li><li>String beans&nbsp;<span class="protein">P</span><span class="carbs">C</span></li><li>Sweet potatoes&nbsp;<span class="carbs">C</span></li><li>Tea (green or black, no sugar)</li><li>Tomato sauce (no sugar)&nbsp;<span class="carbs">C</span></li><li>Tomatoes&nbsp;<span class="carbs">C</span></li><li>Vinegar</li><li>Water</li><li>Yams&nbsp;<span class="carbs">C</span></li><li>Yogurt (nonfat, no sugar)&nbsp;<span class="protein">P</span><span class="carbs">C</span></li><li>Zucchini&nbsp;<span class="carbs">C</span></li></ul></div><!-- /COL 3 --></td></tr></tbody>

                                    </table></div><img src="/image/image_gallery?uuid=2a84e7ad-7360-435d-9f36-804721ffde50&amp;groupId=10137&amp;t=1233117833522" alt="" border="0" height="11" hspace="0" vspace="0" width="520"><br>
                                    <!--/TIER 1 -->
                                    <div align="right"><a href="#Top" class="backtotop">Back to Top</a></div><!--TIER 2 --> <img src="/image/image_gallery?uuid=5d5f00cd-281b-4b8c-9cba-26e9ab6f9124&amp;groupId=10137&amp;t=1232492565925" alt="Tier 2: The Happy Tier" border="0" height="44" hspace="0" vspace="0" width="520">
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                                                <ul>
                                                    <li>Apples, skinless&nbsp;<span class="carbs">C</span></li><li>Applesauce (raw)&nbsp;<span class="carbs">C</span></li><li>Avocados&nbsp;<span class="fat">F</span></li><li>Bagels (whole-grain)&nbsp;<span class="carbs">C</span></li><li>Bananas&nbsp;<span class="carbs">C</span></li><li>Bread (whole-grain)&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Broths (veggie, chicken, etc., low sodium)&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Buffalo, super lean (under 10% fat)&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Cereal (whole-grain)&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Cheese (nonfat)&nbsp;<span class="protein">P</span></li><li>Coffee (black or cappuccino w/ nonfat milk)&nbsp;<span class="carbs">C</span></li><li>Coconut&nbsp;<span class="fat">F</span></li><li>Corn&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Couscous&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Cottage cheese (low-fat)&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Cream cheese (nonfat)&nbsp;<span class="protein">P</span></li></ul></div><!-- /COL 1 --> <!-- COL 2 -->

                                                <div class="michi" style="border-left: 1px solid rgb(176, 194, 230); border-right: 1px solid rgb(176, 194, 230); float: left;">
                                                <ul>
                                                    <li>Dates&nbsp;<span class="carbs">C</span></li><li>Eggs, whole&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Eggplant&nbsp;<span class="carbs">C</span></li><li>Feta cheese (low-fat)&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Fowl (skinless, white meat only)&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Figs&nbsp;<span class="carbs">C</span></li><li>Granola (raw, no sugar)&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Hummus&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Juice (fresh-squeezed w/ pulp, no sugar)&nbsp;<span class="carbs">C</span></li><li>Mangoes&nbsp;<span class="carbs">C</span></li><li>Meat, wild game&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Milk (1%)&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Muesli (raw, no sugar)&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Nuts (raw)&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Nut butters (raw, no additives)&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Oatmeal&nbsp;<span class="protein">P</span><span class="carbs">C</span></li></ul></div><!-- /COL 2 --> <!-- COL 3 -->

                                                <div class="michi" style="float: left;">
                                                <ul>
                                                    <li>Olive oil&nbsp;<span class="fat">F</span></li><li>Olives&nbsp;<span class="fat">F</span></li><li>Pork tenderloin&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Plantains&nbsp;<span class="carbs">C</span></li><li>Raisins&nbsp;<span class="carbs">C</span></li><li>Ricotta cheese (nonfat)&nbsp;<span class="protein">P</span></li><li>Rye Crisp&nbsp;<span class="carbs">C</span></li><li>Seitan&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Squid&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Stevia</li><li>Sunflower seeds&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Tahini&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Tempeh&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Tofu&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Vegetable juice&nbsp;<span class="carbs">C</span></li><li>Veggie burger&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Yacon syrup&nbsp;<span class="carbs">C</span></li><li>Yogurt (low-fat, no sugar)&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li></ul></div><!-- /COL 3 --></td></tr></tbody>

                                    </table></div><img src="/image/image_gallery?uuid=2a84e7ad-7360-435d-9f36-804721ffde50&amp;groupId=10137&amp;t=1233117833522" alt="" border="0" height="11" hspace="0" vspace="0" width="520"><br>
                                    <!--/TIER 2 -->
                                    <div align="right"><a href="#Top" class="backtotop">Back to Top</a></div><!--TIER 3 --> <img src="/image/image_gallery?uuid=dc32436e-cc90-45d7-bfc0-186f23af3f8e&amp;groupId=10137&amp;t=1232492570820" alt="Tier 3: The Swiss Tier" border="0" height="44" hspace="0" vspace="0" width="520">
                                    <div style="border-left: 1px solid rgb(0, 51, 153); border-right: 1px solid rgb(0, 51, 153); margin: 0px; padding: 0px; text-align: left;">
                                    <table border="0" cellpadding="0" cellspacing="0" width="518">
                                        <tbody>
                                            <tr><td align="left" valign="top"><!-- COL 1 -->
                                                <div class="michi" style="float: left;">

                                                <ul>
                                                    <li>Applesauce (big brand)&nbsp;<span class="carbs">C</span></li><li>Agave nectar&nbsp;<span class="carbs">C</span></li><li>Almond milk&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Beef, ground, super lean (under 10% fat)&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Beef (lean cuts)&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Broths (veggie, chicken, etc.)&nbsp;<span class="carbs">C</span></li><li>Butter (unsalted)&nbsp;<span class="fat">F</span></li><li>Canola oil&nbsp;<span class="fat">F</span></li><li>Cheese (hard)</li><li>Cheese (low-fat)&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Chicken taco (baked)&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Chili (no lard or sugar added)&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Crackers (whole-grain)&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Cream cheese (low-fat)&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Fowl (skinless, dark meat only)&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Fowl, ground, super lean (under 10% fat)&nbsp;<span class="protein">P</span><span class="fat">F</span></li></ul></div><!-- /COL 1 --> <!-- COL 2 -->

                                                <div class="michi" style="border-left: 1px solid rgb(176, 194, 230); border-right: 1px solid rgb(176, 194, 230); float: left;">
                                                <ul>
                                                    <li>French fries (baked)&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Fruit (dried)&nbsp;<span class="carbs">C</span></li><li>Granola (no sugar added)&nbsp;<span class="carbs">C</span></li><li>Honey&nbsp;<span class="carbs">C</span></li><li>Jam or marmalade (no sugar added)&nbsp;<span class="carbs">C</span></li><li>Ketchup (store bought, no sugar added)&nbsp;<span class="carbs">C</span></li><li>Lamb (lean)&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Lettuce (iceberg)&nbsp;<span class="carbs">C</span></li><li>Maple syrup (natural, no sugar added)&nbsp;<span class="carbs">C</span></li><li>Milk (2%)&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Muesli (big brand)&nbsp;<span class="protein">P</span><span class="carbs">C</span></li><li>Molasses&nbsp;<span class="carbs">C</span></li><li>Oatmeal (flavored)&nbsp;<span class="protein">P</span><span class="carbs">C</span></li><li>Pancakes (buckwheat)&nbsp;<span class="carbs">C</span></li><li>Pasta (whole-grain)&nbsp;<span class="carbs">C</span></li><li>Pickles&nbsp;<span class="carbs">C</span></li></ul></div><!-- /COL 2 --> <!-- COL 3 -->

                                                <div class="michi" style="float: left;">
                                                <ul>
                                                    <li>Popcorn (plain)&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Potatoes (baked or boiled)&nbsp;<span class="carbs">C</span></li><li>Refried beans (low-fat)&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Rice cakes&nbsp;<span class="carbs">C</span></li><li>Rice milk&nbsp;<span class="carbs">C</span></li><li>Rice (white)&nbsp;<span class="carbs">C</span></li><li>Sauerkraut&nbsp;<span class="carbs">C</span></li><li>Shellfish&nbsp;<span class="protein">P</span></li><li>Shrimp&nbsp;<span class="protein">P</span></li><li>Soy milk&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Soy nuts&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Sugar alcohols (Truvia, &amp; anything ending in –tol)&nbsp;<span class="carbs">C</span></li><li>Sushi&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Tortillas (whole wheat)&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Veal&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Wine (red)&nbsp;<span class="carbs">C</span></li><li>Wine (white)&nbsp;<span class="carbs">C</span></li></ul></div><!-- /COL 3 --></td></tr></tbody>

                                    </table></div><img src="/image/image_gallery?uuid=2a84e7ad-7360-435d-9f36-804721ffde50&amp;groupId=10137&amp;t=1233117833522" alt="" border="0" height="11" hspace="0" vspace="0" width="520"><br>
                                    <!--/TIER 3 -->
                                    <div align="right"><a href="#Top" class="backtotop">Back to Top</a></div><!--TIER 4 --> <img src="/image/image_gallery?uuid=2f26f7f9-346d-4134-84b9-d27f57ae85d9&amp;groupId=10137&amp;t=1232492577325" alt="Tier 4: The Dodgy Tier" border="0" height="44" hspace="0" vspace="0" width="520">
                                    <div style="border-left: 1px solid rgb(0, 51, 153); border-right: 1px solid rgb(0, 51, 153); margin: 0px; padding: 0px; text-align: left;">
                                    <table border="0" cellpadding="0" cellspacing="0" width="518">
                                        <tbody>
                                            <tr><td align="left" valign="top"><!-- COL 1 -->
                                                <div class="michi" style="float: left;">

                                                <ul>
                                                    <li>Artificial sweeteners (sucralose, aspartame, saccharine, etc.)</li><li>Bagels (refined flour)&nbsp;<span class="carbs">C</span></li><li>Beef, ground, lean (under 20% fat)&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Beer&nbsp;<span class="carbs">C</span></li><li>Bread (refined flour)&nbsp;<span class="carbs">C</span></li><li>Butter (salted)&nbsp;<span class="fat">F</span></li><li>Caesar salad (w/ chicken)&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Canadian bacon&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Cheese, soft (including blue and goat)&nbsp;<span class="fat">F</span></li><li>Chips (low-fat, baked)&nbsp;<span class="carbs">C</span></li><li>Cobb salad&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Coffee (iced mocha latte w/ nonfat milk)&nbsp;<span class="protein">P</span><span class="carbs">C</span></li><li>Coffee (latte w/ whole milk)&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Coffee cake&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Crackers&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Cream cheese&nbsp;<span class="fat">F</span></li><li>Fish (fried)&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Fowl (with skin)&nbsp;<span class="protein">P</span><span class="fat">F</span></li></ul></div><!-- /COL 1 --> <!-- COL 2 -->

                                                <div class="michi" style="border-left: 1px solid rgb(176, 194, 230); border-right: 1px solid rgb(176, 194, 230); float: left;">
                                                <ul>
                                                    <li>Fowl, ground, lean (under 20% fat)&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Graham crackers&nbsp;<span class="carbs">C</span></li><li>Ham&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Hot dogs (turkey)&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Ice cream (sugar-free or fat-free)&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Jell-O&nbsp;<span class="carbs">C</span></li><li>Jerky (turkey)&nbsp;<span class="protein">P</span></li><li>Juice (from concentrate)&nbsp;<span class="carbs">C</span></li><li>Lamb chops&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Lasagna&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Macaroni and cheese&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Mayonnaise&nbsp;<span class="fat">F</span></li><li>Meat loaf&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Milk (whole)&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Muffins&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Nuts (salted or roasted)&nbsp;<span class="fat">F</span></li><li>Nut butters (processed)&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Pancakes&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Peanut butter (not raw)&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Pizza (thin crust veggie)&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li></ul></div><!-- /COL 2 --> <!-- COL 3 -->

                                                <div class="michi" style="float: left;">
                                                <ul>
                                                    <li>Popcorn (w/ salt and butter)&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Pork chop&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Potato salad or macaroni salad&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Pretzels&nbsp;<span class="carbs">C</span></li><li>Pudding (w/ low-fat milk)&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Reuben sandwich&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Sauce (steak, etc.)&nbsp;<span class="carbs">C</span></li><li>Sherbet&nbsp;<span class="carbs">C</span></li><li>Sloppy Joe (lean beef or turkey)&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Soup (canned creamy)&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Soy sauce</li><li>Spaghetti (w/ meatballs)&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Sub sandwich&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Sweet-and-sour sauce&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Tortilla (refined flour or corn)&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Tuna salad or chicken salad&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Yogurt (frozen)&nbsp;<span class="carbs">C</span></li></ul></div><!-- /COL 3 --></td></tr></tbody>

                                    </table></div><img src="/image/image_gallery?uuid=2a84e7ad-7360-435d-9f36-804721ffde50&amp;groupId=10137&amp;t=1233117833522" alt="" border="0" height="11" hspace="0" vspace="0" width="520"><br>
                                    <!--/TIER 4 -->
                                    <div align="right"><a href="#Top" class="backtotop">Back to Top</a></div><!--TIER 5 --> <img src="/image/image_gallery?uuid=ddda3795-a70a-4d51-b575-7ca482560324&amp;groupId=10137&amp;t=1232492581128" alt="Tier 5: The Newburg Tier" border="0" height="44" hspace="0" vspace="0" width="520">
                                    <div style="border-left: 1px solid rgb(0, 51, 153); border-right: 1px solid rgb(0, 51, 153); margin: 0px; padding: 0px; text-align: left;">
                                    <table border="0" cellpadding="0" cellspacing="0" width="518">
                                        <tbody>
                                            <tr><td align="left" valign="top"><!-- COL 1 -->
                                                <div class="michi" style="float: left;">

                                                <ul>
                                                    <li>Alcohol (hard liquor)</li><li>Bacon&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Baked beans&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Beef, ground, regular, (over 20% fat)&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Beef taco (fried)&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>"Breaded" foods&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Breakfast sandwich (fast-food)&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Cake&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Candy&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Cereal (sugared)&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Chicken à la King&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Chicken (buffalo wings, nuggets, tenders)&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Chicken or fish sandwich, fried&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Chips (potato or corn)&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Chocolate&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Chicken fried steak&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Cinnamon bun&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Coffee (mocha, macchiato, ice blended, frappé, triple caramel vanilla buzz bomb, etc.)&nbsp;<span class="fat">F</span><span class="carbs">C</span></li></ul></div><!-- /COL 1 --> <!-- COL 2 -->

                                                <div class="michi" style="border-left: 1px solid rgb(176, 194, 230); border-right: 1px solid rgb(176, 194, 230); float: left;">
                                                <ul>
                                                    <li>Cookies (Oreo<sup>®</sup>, etc.)&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Creamed veggies&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Creamer (nondairy)&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Doughnuts&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Energy drinks&nbsp;<span class="carbs">C</span></li><li>Fowl, ground, regular (over 20% fat)&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>French fries&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Gravy&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Grilled cheese sandwich&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Hamburger (fast-food)&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>High fructose corn syrup&nbsp;<span class="carbs">C</span></li><li>Hot dogs&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>"Hydrogenated" foods&nbsp;<span class="fat">F</span></li><li>Ice cream&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Jerky (beef, pork, venison)&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Juice (sugar added)&nbsp;<span class="carbs">C</span></li><li>Lobster Newburg&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Margarine&nbsp;<span class="fat">F</span></li></ul></div><!-- /COL 2 --> <!-- COL 3 -->

                                                <div class="michi" style="float: left;">
                                                <ul>
                                                    <li>Milk (cream or half-and-half)&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Nachos&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Onion rings&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Pastries&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Pies&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Pizza (delivered)&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Potato skins (fried)&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Refried beans (w/ lard)&nbsp;<span class="protein">P</span><span class="fat">F</span><span class="carbs">C</span></li><li>Salad dressing (creamy)&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Sausage&nbsp;<span class="protein">P</span><span class="fat">F</span></li><li>Soft drinks, diet (read the studies)</li><li>Soft drinks, sugared&nbsp;<span class="carbs">C</span></li><li>Sports drinks &amp; foods (unless you're playing sports)</li><li>Syrup&nbsp;<span class="carbs">C</span></li><li>Sugar (refined)&nbsp;<span class="carbs">C</span></li><li>Tater tots&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Toaster pastries&nbsp;<span class="fat">F</span><span class="carbs">C</span></li><li>Vegetable oil (cheap big brand)&nbsp;<span class="fat">F</span></li></ul></div><!-- /COL 3 --></td></tr></tbody>

                                    </table></div><img src="/image/image_gallery?uuid=2a84e7ad-7360-435d-9f36-804721ffde50&amp;groupId=10137&amp;t=1233117833522" alt="" border="0" height="11" hspace="0" vspace="0" width="520"><br>
                                    <!--/TIER 5 -->
                                    <div align="right"><a href="#Top" class="backtotop">Back to Top</a></div></td>

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Progressive nutrition – The Michi’s Ladder

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