Posts

Posted on

Healthy Weight Loss Plans – Lose Weight the Right Way

It is best to follow a healthy weight loss plan to lose weight effectively. There are several fad diets out there that promise to help you lose inches or kilos within miraculously small periods. While they go against logic, they are unbelievably tempting because of the results they offer. Most fast weight loss diets talk about limiting the quantity of food or calories which I shall refer to as the starvation diets.

Another variety of diets are those that cut out certain food groups mostly carbohydrates and fats from your daily diet. Many propagate or banish food groups in certain combinations like not eating carbohydrates with proteins…etc. Followed for long period these diets can be extremely detrimental to your overall weight goals and overall health.

Losing weight the right way is actually pretty intuitive. We all know that we need to eat a simple diet and exercise but we don’t want to do that and end up falling for a hoax. Healthy weight loss is as much about mind control as it is about food control so prepare your mind before you prepare your body. To kick start your healthy weight loss program follow the 5 easy principles given below that on their own can help you cut back by as much as 5 pounds every month.

1. Eat Your Breakfast: Breakfast is the most important meal of the day in the sense that it is the most easily metabolized making it the best time to indulge yourself. When you start your day by eating what you want, chances of bingeing during the day are considerable reduced helping in healthy weight loss.

2. Eat Smaller Meals: It is easier to change the size of your meal than the type. Research shows that stomach size and therefore appetite reduces when you eat less over a period of time so this is actually a sustainable change that over a period of time will considerably help reduce your calorie intake.

3. Eat More Frequently: To eat less, you need to eat more. This may appear counter intuitive since people believe that eating more often means eating more overall. Nothing could be further from the truth. When you space out your meals in gaps of 2-3 hours, you actually eat a lot less plus the body’s metabolic rate stays high helping your body assimilate the food better resulting in healthy weight loss.

4. Eat Dinner At Least 2 Hours Before You Sleep: Sleeping immediately after a meal prevents adequate metabolization and causes weight gain. Ensure that there is a gap of at least 2 hours between your last meal and bed time. If you feel hungry, take a small snack or drink warm milk.

5. Exercise in Accordance With Your Lifestyle: Lastly, incorporate some form of exercise in your daily routine. It could be walking, going to the gym or even a sport that you enjoy. Vary the activity to ensure that you don’t get bored.

Try and follow the above principles for healthy weight loss that is permanent!

For fast weight loss solutions visit our in-depth guide, for a more active lifestyle visit our blog.

Find More Diet Plans Articles

Posted on

Diet Plan Consists Of Eating Nourishing Foods

Dieters thinking about a better diet plan might want to explore a plan that consists of eating nutritious meals and munchies. Enjoying healthy munchies and meals can help individuals with dieting. Desiring a snack to eat during their day tends to be normal. Filling this craving eating unhealthy foods will lead to unneeded body weight. Typically, this habit is hard to break.

Meals and snacks which consist of high cholesterol lowering fiber as well as low food calories are best. Dietary fiber makes people feel less hungry for long periods of time. That particular situation helps individuals to eat less during their day. Organic fruits are those kinds of snacks. Slice some fruit in a dish. Afterward, keep it chilled within a fridge. Fruit’s sugar should help with any sugary craving. Fruit’s water and fiber assists in filling the belly. The vitamins, minerals and antioxidants help the resistance to diseases remain strong in order to deal with medical problems and cancers.

More wonderful a lot of fiber and few food calorie snack foods happen to be vegetables. Generally, veggies do not have sugar content fruits possess. That scenario of less sugar tends to be better for a dieter. Lots of all sugar kind can lead to excess weight. The fiber and water assists in filling a belly. The antioxidants, minerals and vitamins help the immune system remain healthy to prevent health conditions and cancers.

Corn chips will not help to reduce weight. These products will bring about illnesses and certain cancers. A nutritious diet plan should omit junk food products that bring about excessive weight, health conditions and cancers. Different items that bring about excessive weight, medical problems and certain cancers consist of corn sugar and partially hydrogenated oil. These items will give junk foods taste. Though, an end consequence is being overweight. Folks should understand no food items will be worth forgoing his or her health.

These lifestyle improvements to nutritionally sound foods will make an enormous permanent difference. Weight will slowly vanish. Remember, that excess weight did not appear in one day. These pounds were bit by bit acquired. Be sure to take a photograph since once the excess pounds are eliminated this photo becomes a fantastic motivation item. A number of individuals want a quick diet system to remove the weight. Successful permanent loss of weight is a gradual journey.

People picking out nutritionally sound drinks happens to be advantageous. Sugary pops provide nothing beneficial for an individual’s body. Sugary sodas will result in extra weight, diseases as well as cancers. Folks may want to think about gradually reducing their amount of carbonated colas until she or he is not consuming any carbonated sodas. A fantastic healthy diet plan substitution happens to be purified water together with a lemon wedge.

You may also enjoy best weight loss, weight loss and weight loss diet.

Related Diet Foods Articles

Posted on

A Diet: The Three Hour Diet

With regards to the field of diets you’ll discover that there are many diet, weight reduction, and exercise plans in the marketplace. Many of these diets are extremely well-known, some will not be so recognized. One of many less known diet programs is the ‘3 hour diet’ which was created by Jorge Cruise. I am sure there are numerous reading along and chuckling below your breath that there is no way one can lose weight by eating each three hours however the scientific research driving the theory is fairly prevalent and Jorge Cruise is a mainstay within the health and fitness industry.

The long and short of this diet operates with the knowledge that if you do not feed your body accurately and regularly your body will go into what is called ‘starvation mode’. The downside of being in starvation mode is that it means the body will not burn off fat – it retains it. The end result of this is that muscle fat is burn’t off rater than the access fat around your belly, for instance.

With the three hour diet people tend not to feel so hungry. The diet also teaches the user what foods to eat to maximize weightloss results. You also learn which foods are the best for your own personal weightloss needs. If you want more information about this plan by Jorge Cruise you can search online for more information and give it a try.

One thing you need to keep in mind is that dieting with a program such as this is no small commitment. You need to stick to what the diet plan says to do in order for it to work. It is important to stick to the 3 hour eating schedule otherwise this may not be the plan for you.

Otherwise, if this is something you would be interested in, I highly recommend it. There are special considerations based on the amount you weight currently and the amount of weight you are hoping to lose. To get the best results you need to be honest with yourself throught the weightloss program. The claim is that you can lose as many as 10 pounds in the first two weeks and there are those that have claimed to do just that over and over again. Many celebs have used the diet and endorsed the results.

The good and the bad about 3 hour dieting is that it is effective but takes a very real commitment on the part of the one that is dieting. This diet is one that is taking the world by storm. If you haven’t heard of it before now, please take the time to check it out and see if this is something you could incorporate into your life. People who have used this diet really have said that it has worked for them.

Want to lose weight without having to do lots of exercising at the gym? theres actually a DIET designed to do just that, it basically helps you change your whole eating pattern

The diet is called fat burning furnace review

PS – Another great article on: health and fitness

Related Diet Plans Articles

Posted on

3 Day Cardiac Diet Plan – Whether For Surgery Or For Life A Diet Plan That Works

The 3 Day Cardiac Diet was supposedly developed by the Birmingham Hospital in Alabama, though the hospital does not admit its role in the origin of the plan. The 3 day cardiac diet has also been attributed to the Cleveland Clinic in Ohio and the Mayo Clinic in Minnesota.

The story is that the 3 Day Cardiac Diet was designed for patients who needed to lose up to 10 lbs weight quickly so they could have surgery.

The 3 Day Cardiac Diet has set menu plans for breakfast, lunch and dinner for three days. Each day is limited to about 800 calories. While some claim that there is a special chemical reaction, much of the weight loss benefit is likely obtained by the restricted calorie intake. Also, there are very few carbs on the diet which leads to water loss.

You should drink six to eight cups of water a day on the program to speed digestion.

Tuna is the featured protein on the 3 day Cardiac diet. 1/2 cup of tuna is prescribed on the first two days, and on the final day, you will increase that to 1 cup. Variety and nutrition is provided with small to medium sized portions of cheese, eggs, crackers, vegetables, grapefruit, banana, and toast. Coffee, tea, or diet soda can accompany meals but water should be the beverage of choice outside of mealtime.

Some nutritionists express concerns about the restricted levels of calories and lack of a full range of nutritional options. However, considering that the diet lasts only 3 days, these are not dispositive.

People following the 3 day cardiac diet will likely feel hunger pangs and have lower energy levels. This is especially true by the third day. But, keep in mind that the diet is of limited duration and you should be fine unless you have endurance based physical feats to perform.

Your body may start to recognize that only a limited food supply is available when you eat only 3 small meals a day. It may begin to compensate by reducing metabolism and energy levels to conserve fat reserves. This can actually make it harder to lose weight and place the body under additional stress.

The 3 Day Cardiac diet is not suitable for long term dieting. After 3 days you should start on a diet that offers more variety and more calories.

The 3 Day Cardiac Diet provides restricted calories and nutrients for its intended duration. Your body can handle a fast for 3 days, so it certainly can handle a restricted calorie diet. However, the diet is not a long term solution to your weight management concerns.

If you need to lose a few pounds in a short period of time, the 3 day cardiac diet can help to get you there. If you are trying to lose those last 5 pounds and nothing else seems to be working, try the 3 day cardiac diet. But follow it up with a sensible eating plan.

Adrenaline X is the hottest weight loss program with the highest commission payout of 95%. Please visit http://www.adrenaline-x.com/affiliate.php for more details

Related Diet Plan Articles

Posted on

Paleo Diet Recipes Contain All Natural Foods Promoting Healthy Weight Loss

People today have discovered the secret to weight loss by following a diet composed of natural foods. If are interested in following such a diet then get ready as I will introduce you to one of the most successful natural food diets, explain the healthy meals in this diet and most of all inform you how a diet of natural foods will prolong your health.

 

We all want to fell better, live longer and maintain the right body weight so why do so many eat foods that make them feel tired, bloated, add unnecessary weight and worse of all promote chronic disease. The reason is most people do not know any better and eat what is put in front of them.

 

This is why the Paleo diet is gaining tremendous interest as it’s a simple diet plan composed of foods that the caveman ate during the Paleolithic Era. This was a long time ago but did you know that cavemen were physically fit, posses tremendous strength with incredible high levels of energy. The average caveman walked 12 miles a day. They had an immune system that was second to none. So, how did they do this?

 

The caveman was a hunter and gatherer and ate only foods that were natural to this environment. The caveman had no farming skills so growing grains and massive crops then adding preservatives to prolong the life of the food was not done. The caveman ate equal amounts of proteins, carbohydrates and fats.

 

People today are following a diet plan similar to what the caveman ate. You may think what in the world could this food be, well you may just be surprised as it is really nothing outrageous.

 

The caveman ate cooked meats like pork and beef. Fish was also eaten along with carrots, broccoli and sweet potatoes. Deserts and snack were composed the many fruits and vegetables that grew wild such as strawberries, tomatoes and citrus.

 

Foods were prepared fresh and never preserved with salts. The advantages were tremendous as anyone who follows a Paleo diet can tell they have increased energy, clearer skin, stronger immune system and they are NOT obese. Currently 34% of Americans are obese, that is 1 out of every 3 people in the United States. What do Americans eat more than anything? The answer is processed foods, see the problem.

 

Let’s take a look at a sample Paleo diet salad recipe.

 

Chicken and Egg Salad with Almond Satay Sauce

 

Salad

2 eggs, boiled, cut into quarters

1 chicken breast, steamed and shredded

2 cups rocket leaves

1 carrot, diced

½ green capsicum, diced

 

Almond sauce

1 small white onion, grated

2 garlic cloves, crushed

1tbs oil

¼ cup almond butter

¼ cup coconut cream

1tbs soy sauce (optional)

Chilli flakes

 

Instructions

Make the almond sauce by placing the oil into a fry pan. Fry onion and garlic on low heat for 5 minutes or until slightly browned. Add almond butter, coconut cream and soy sauce, stir constantly until thickened. Remove from heat and stir in a desired amount of chilli flakes. Leave to cool slightly and remove excess oil. Place chicken, rocket, carrot and capsicum in a mixing bowl and combine well. To serve, place rocket salad on a plate with egg quarters and spoon almond sauce on top.

 

To discover over 300 Paleo diet weight loss recipes go to Paleo-Diet-Recipes.info. People everyday is learning about losing weight by eating natural foods as found on the Paleo diet. Losing weight is only one advantage as Paleo diet greatly reduces any risk of chronic disease that is killing America. Disease like diabetes, colon cancer and heart disease are the result of eating too much processed food. Let Paleo diet natural weight loss recipes will work for you.

 

Troy Powers is a follower of the Paleo diet and recommends Paleo diet recipes for they utilize natural foods allowing safe weight loss and improvement to your overall general health. Still undecided then read Paleo Diet Plan Article for more Paleo diet info.

 

Find More Diet Foods Articles

Posted on

3 Day Cardiac Diet Plan – Whether For Surgery Or For Life A Diet Plan That Works

The 3 Day Cardiac Diet was supposedly developed by the Birmingham Hospital in Alabama, though the hospital does not admit its role in the origin of the plan.  The 3 day cardiac diet has also been attributed to the Cleveland Clinic in Ohio and the Mayo Clinic in Minnesota.

The story is that the 3 Day Cardiac Diet was designed for patients who needed to lose up to 10 lbs weight quickly so they could have surgery.

The 3 Day Cardiac Diet has set menu plans for breakfast, lunch and dinner for three days. Each day is limited to about 800 calories.  While some claim that there is a special “chemical reaction,” much of the weight loss benefit is likely obtained by the restricted calorie intake.  Also, there are very few carbs on the diet which leads to water loss.

You should drink six to eight cups of water a day on the program to speed digestion.

Tuna is the featured protein on the 3 day Cardiac diet. 1/2 cup of tuna is prescribed on the first two days, and on the final day, you will increase that to 1 cup. Variety and nutrition is provided with small to medium sized portions of cheese, eggs, crackers, vegetables, grapefruit, banana, and toast. Coffee, tea, or diet soda can accompany meals but water should be the beverage of choice outside of mealtime.

Some nutritionists express concerns about the restricted levels of calories and lack of a full range of nutritional options. However, considering that the diet lasts only 3 days, these are not dispositive.

People following the 3 day cardiac diet will likely feel hunger pangs and have lower energy levels.  This is especially true by the third day.  But, keep in mind that the diet is of limited duration and you should be fine unless you have endurance based physical feats to perform.

Your body may start to recognize that only a limited food supply is available when you eat only 3 small meals a day.  It may begin to compensate by reducing metabolism and energy levels to conserve fat reserves. This can actually make it harder to lose weight and place the body under additional stress.

The 3 Day Cardiac diet is not suitable for long term dieting.  After 3 days you should start on a diet that offers more variety and more calories.

The 3 Day Cardiac Diet provides restricted calories and nutrients for its intended duration.  Your body can handle a fast for 3 days, so it certainly can handle a restricted calorie diet.  However, the diet is not a long term solution to your weight management concerns.

If you need to lose a few pounds in a short period of time, the 3 day cardiac diet can help to get you there.  If you are trying to lose those “last 5 pounds” and nothing else seems to be working, try the 3 day cardiac diet.  But follow it up with a sensible eating plan.

Adrenaline X is the hottest weight loss program with the highest  commission payout of 95%. Please visit http://www.adrenaline-x.com/affiliate.php for more details

for more details

 

More Diet Plan Articles

Posted on

Low Fat Diet Sheet – Foods That You Should Eat

Many people follow the same old belief when it comes to following the low fat diet sheet of expecting a bland diet that is supposed to be followed with a lot of cravings. This is something that majorly discourages an obese person from following a well-balanced diet plan. One can be sure of never facing the issue of starvation when a person follows the meals according to the low fat diet sheet. Most of the times it would be just the urge and not the hungriness that would tend to push you towards the old and bad eating habits.

Low fat diet sheet would enlist every meal of the day from day break to end. For the breakfast the food items that can be considered for inclusion are oatmeal, high fiber cereals and wholegrain pasta. A dieter should avoid the inclusion of white bread, white milled rice and pasta in the diet.

Low fat diet sheet encourages the dieter to include the fresh vegetable soups and fresh fruit juices into the diet. The food items that can be considered for inclusion in the lunch meal are baked legumes, baked potatoes, and green veggies. A dieter should avoid the inclusion of Avocadoes, olives, pears, almonds, hazelnuts and pecans. Some food items whose presence should be completely ruled out from diet plan are chips, fries and roasted peanuts.

In terms of meat, fish, lean white meat in chicken turkey, rabbit, game and veal can be eaten regularly,.  Those that should be moderately eaten are shellfish, liver, kidney, ham, beef, lamb and pork.  Fishroe, caviar, sausages, duck and goose should be avoided.

Chips, fries and roasted peanuts – these are the snacking items that should be avoided at all costs by a dieter. They can be replaced with snacks that have been prepared with fat free yoghurt, egg whites and cottage cheese.
if you have an ode for the non-veg dishes then you can include the recipes that can be prepared with chicken breast, fish, and lean white meat in the diet that are based on the guidelines of low fat diet sheet.

Are you on the lookout to shed that extra calories before prom, wedding? Need to lose weight in 3 days? You can achieve fast weight loss if you follow this simple forumla. Count your calories and exercise during this period for quick, natural weight loss. The ideal weight for women varies for everybody, and you can get a clear picture if you read this article for more information.

More Diet Foods Articles

Posted on

Diet is a Dirty Word With Fat Burning Foods

If ever there was a dirty four letter word in our society it is “diet”. I don’t know a single person who hasn’t been on a diet at some point in their life, and if we are talking about women, most of them are rarely off a diet. Once they understand the science behind fat burning foods, diet becomes a word they never need to hear again.

Modern Foods are Killing Us

Not too long ago, people ate real food, grown locally, with a minimum of chemicals. They were healthy, robust and energetic. Today we eat foods that are so far removed from their origins, geographically and nutritionally, that our bodies have no idea what to do with them.

We pack in sugars, chemicals and other strange, modified ingredients and call it food. Sorry folks, but if you have any doubts about the effects of such foods, look at the obesity and heart disease crisis we are facing. The way we eat today is killing us, slowly.

What the Cavemen Knew

Okay, they may not have actually understood the science behind what they did, but cavemen restricted their diet because they didn’t really have the technology that we do today. They ate food that was as close to its natural state as possible. Whether that meant protein sources that had fed on the grasslands outside their homes, or picked and ate raw vegetables, fruits and nuts, or drank fresh water, they got exactly what they needed nutritionally.

We would do very well to try to emulate that kind of diet. We should also start following their movement patterns. Walking for miles to find your favorite berry bush isn’t exactly practical or necessary any more, but increasing your activity level by parking further from the office door or taking the stairs instead of the elevator all help.

Fat Burning Foods – Explained

If you stick to natural meats, wild caught fish, organic whole eggs and poultry and avoid all the preprocessed junk available at your local supermarket, you are already on the right track. Throw in organically farmed vegetables, fruits and raw nuts. If you must have dairy products, stick to raw milk cheeses or yogurts in moderation. Grains should be whole, and skip the wheat entirely if you really want to see the benefits. Add the right oils, olive oil and coconut oil, and you are well on your way to making your body a fat burning machine.

It does take a bit of a change, not only in your thinking, but also in your kitchen to start eating the right way to burn fat. The benefits of this new lifestyle are easy to see in just a few weeks. You don’t think about dieting any more, rather you think about how good you feel, how much better you look and how much more energy you have.

Natural, healthy fat burning foods are readily available at your local healthy food market. Don’t try to switch over all at once if it seems to be intimidating as well as expensive. Each small change you make will bring you closer to the ultimate goal. Just remember, once you discover natural fat burning foods, diet will seem like a dirty word.

Are you looking for an HONEST and ALL-NATURAL Diet & Nutrition Program? Visit The Diet Solution Program to sign up for a free video filled with Tips and Tricks to Jumpstart Your Weight Loss. Stop Dieting…Start Eating…and Start Living!

Posted on

Vegan Diet Plan ? A How-To Guide On The Vegan Diet Plan

If people live in an ideal world, then everyone would be eating fruits and vegetables the whole time.  After all, they are staples in keeping a sound and healthy body, not to mention in weight maintenance or decrease as well.  But alas, the allure of meat is a temptation far too tempting to resist.  But then, vegetarians have already veggie products that do taste like meat, so going vegetarian is a growing trend.  For dieters who recognize the power of vegetables in keeping a person’s weight low and body healthy, here are some vegan diet plan tips.

In preparing a diet plan for a vegan, it must be understood anything related to animal products is avoided.  That includes dairy, meat, dairy, and anything animal related. Whatever nutrition that will be missed due to meat and animal by-products can be substituted through other foods that a vegan enjoys – fruits, vegetables soy and grains.

To make it clearer, a vegan avoids the following, and therefore must be off a vegan diet plan:

The primary no-no, meat that includes red and white meat – pork, chicken, beef, pork and even seafood
Vegans avoid dairy since it is an animal by-product.  Milk can come from cows or goats, which are obviously animals, which is why they are banned.  Milk, cheese, butter, and any other products containing them are not allowed.
Eggs, as they come from fowl such as chicken, turkey, quail, etc. are not allowed. Because they come from chickens, eggs are off limits for vegans, as well as vegetarians.

Two products may catch one’s surprise as no-nos for vegans:

Gelatin products are banned in a vegan diet as horse and animal hoofs are included in men the product’s gelatinization process.
Sweeteners such as white sugar (because sugar refinement includes a process wherein sugar passes through bone marrow) and honey (which comes from bees, although some argue that they are a natural products and no bees are harmed in the process) are not allowed.

Alternatives for these products for a diet plan for vegetarians include:

Vegi-meat, bean curd, nuts and grains are good sources of protein and approximate the taste of meat.
Soymilk, soybean or sunflower oil-based margarine and vegan cheeses can be substituted for dairy products.
Raw brown sugar that does not pass through a bone marrow, as it does not undergo refinement can be the best sweetener options for vegans.

The good thing about these substitutes for a vegan diet plan is that they are actually low in calories as well, so they can pretty much lead to weight loss.

FIRST, click http://www.5MinuteFatLossSecrets.com/losepounds to get your FREE newsletter “5 Minute Fat Loss Secretes” that has helped over 9,000+ readers lose weight and stay thin. (it also comes with 3 extra FREE gifts!) Second… after you get the FREE newsletter, you’ll be sent inside my website for even more unique and little known technique to lose pounds fast (up to 14.3lbs in 7 days!) Third, with my advice, you’ll see yourself losing those weight fast & stay thin! Fourth… there is no fourth. Just enjoy the FREE newsletter + GIFTS + my website. http://www.5MinuteFatLossSecrets.com/losepounds

 

Posted on

Can Healthy Diet Foods Be Good For Diabetes?

It is a common fact that healthy diet foods are preferred than nutritious foods. If the health aspect of the diet foods is absent or deficient, then the benefit of eating those foods is zero. Since healthy foods help controlling diabetes, they are given top priority by diabetics. Foods which contain Minerals and Vitamins are recommended for diabetics in keeping normal levels of blood sugar. So, it is rightly claimed that healthy diet foods are good for diabetes as they control blood sugar levels. When there is opportunity for controlling diabetes, there is nothing to be worried about your diabetic condition.

It should be remembered that medication alone cannot solve the pathological condition when prone to diabetes. You can control blood glucose levels reasonably with some medication to certain degree but not as a whole without healthy diet. However, the sufferings can be managed by consuming right diet foods following a dietary meal plan. Be sure, you will be helped to manage diabetes or even prevent by maintaining your health with healthy diet foods.

You can get a list of diet foods to eat after diagnosis of your present condition by a dietitian and improve your health by preventing diabetes from developing further.You will be recommended to consume plenty of vegetables and fruits as healthy diets to supplement the requirements of your body. What is suggested to be added as diabetic healthy food, it should be consumed in small measures. If you have divided and small servings, your digestive system can function without problem, and the function of the pancreas will also be great. You may plan your healthy diet foods as follows:

Fresh Vegetables: There are vegetables of two varieties, one high in fiber and the other low in fiber. If the diet foods contain enriched fiber content, such foods can help the diabetic in blood sugar control. The condition will be pathetic if the food is plenty in carbohydrates. You can choose black beans and spinach for better effects.

Low sweet Fruits: Consuming fruits as healthy diet is equally important when you choose to consume vegetables. You can be sure to reduce your blood sugar by eating apples, pomegranates, and red grapes before or after your regular meal.

Grains and spices: Wheat, unpolished rice, and oatmeal are also healthy diets usually recommended for diabetics to control and manage diabetes as you aspire. Spices like garlic and cinnamon have amazing quality of helping pancreatic secretion of insulin needed to convert dietary glucose into energy.

Controlling blood sugar is really an art with a good knowledge of healthy foods. If you want to be an expert and safe, you should know the description of diabetes foods to eat AND diabetes foods to avoid.

Varadharajan R is the author of this article. This article can be used for reprint on your website provided all the links in the article should be complete and ac