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PALM SPRINGS, CA--(Marketwire -02/27/12)- Lite Life Surgery is pleased to announce the addition of weight loss coaching, dietician, and weight management programs to their California weight loss clinic. Lite Life Surgery, renowned for their bariatric surgery services and weight loss surgery solutions, has recently updated their services with weight loss programs and health regimens. The weight loss services provide for ongoing maintenance to those who have undergone weight loss surgery and also offer a nutrition and coaching solution to those who may have a BMI that is not high enough to qualify for surgical intervention.

Guided through each step by a registered dietician, Palm Springs patients enrolled in the weight management programs are taken through a 12-week course. The program includes weekly visits with a registered dietician who will educate patients on nutrition and exercise. A focus is placed on glycemic eating, as well as behavior and exercise modifications. Throughout the weight management programs, Palm Springs attendees of the program have access to a suite of online tools including a journal to track their thoughts, caloric consumption, and pattern of exercise habits.

The Lite Life Surgery weight loss management program is a great way for patients to take control of their behaviors, bodies, and health. Whether for medical reasons or personal reasons, these programs prove successful because they offer consultation, one on one coaching, and unyielding support.

Overseen by a nutrition and weight loss coach, Palm Spring residents who are looking to lose a lot of weight, or just a little, are encouraged to check out these weight loss programs in California.

About Lite Life Surgery

Lite Life Surgery in Palm Springs, CA provides weight loss surgery, nutrition and exercise programs, and weight management programs for patients throughout Southern California and beyond. Lite Life Surgery is renowned for obesity weight loss surgery, including bariatric surgery, gastric bypass, lap band surgery, gastric sleeve and duodenal switch weight loss surgeries.

For more information about weight loss surgery options or weight loss management programs in Palm Springs visit http://www.litelifesurgery.com.

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A new study shows that kids who play Wii Sports or Dance Dance Revolution are as active as those who play Disney Sing-It Pop Hits or Super Mario Galaxy.

The Wii U.

(Credit: Sarah Tew/CNET)

It seemed like the perfect setup--give kids video games that would motivate them to get off the couch and start moving. Not only would they have fun, they would also get healthier.

However, these high hopes may have been wishful thinking. According to a new study by Baylor College of Medicine in Houston, Texas, kids given "active" video games showed no more overall physical exertion than kids who used only their thumbs to play.

"There was no evidence that children receiving the active video games were more active in general, or at anytime, than children receiving the inactive video games," reads the study. "These results provide no reason to believe that simply acquiring an active video game under naturalistic circumstances provides a public health benefit to children."

For the study, researchers gave 78 children, who were above-average weight and between the ages of 9 to 12, a Nintendo Wii console. Half of the kids got "active" video games like Wii Sports and Dance Dance Revolution-Hottest Party 3, and the other half got "inactive" games, such as Disney Sing-It Pop Hits or Super Mario Galaxy. Over the course of the 13-week study, researchers kept logs of their play times and activity levels.

"We expected that playing the video games would in fact lead to a substantial increase in physical activity in the children," Tom Baranowski, lead researcher on the study, told Reuters in an interview. "Frankly, we were shocked by the complete lack of difference."

Researchers tallied the children's average time of moderate or vigorous activity and came up with between 25 to 28 minutes a day for the kids who played active games and between 26 and 29 minutes a day for the kids with inactive games.

Earlier studies, such as one by the University of Massachusetts in Boston that came out last year, showed that interactive games could improve moderate or even vigorous activity while playing.

Baranowski told Reuters he isn't sure why the results came out nearly the same for both groups; one suggestion is that possibly the children in the active group played with minimal effort, another is that they exercised less than they otherwise would throughout the day.

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PHILADELPHIA--(BUSINESS WIRE)--

Computer-tailored intervention (CTI) programs applying the Transtheoretical Model (TTM) of behavior change to exercise and stress management programs simultaneously reduced participants’ health risks while improving multiple areas of well-being. Areas of well-being that were particularly impacted included: physical health, emotional health, life evaluation and healthy behaviors, according to a new study presented today at the Population Health and Care Coordination Colloquium in Philadelphia.

Participants in a telephonic coaching program group, with exercise as the primary target behavior and stress management as a secondary target, improved healthy behaviors pertaining to exercise (57.3%) and stress management (74.9%). Those in a web-based program group, with stress management as the primary target behavior and exercise as a secondary target, also reported healthy behavior change pertaining to exercise (46.6%) and stress management (64.7%). Both of these groups were significantly more likely to achieve treatment success than the control group, which did not receive telephonic or online interventions for exercise or stress management.

“We know that well-being measures how we feel and experience our daily lives in addition to being predictive of future healthcare cost,” said Dr. James Pope, vice president and chief science officer, Healthways, Inc. “This study adds to that knowledge by showing that cost-effective programs, conducted via telephone or online, adequately provide the support required to help populations improve health and well-being, resulting in lower healthcare costs across the board.”

Although a variety of behaviors relate to well-being, such as physical health, happiness and quality of life, healthcare costs, exercise and effective stress management were chosen as the two health behaviors having the greatest potential for changing multiple domains of well-being. Exercise has been found to produce over 60 different benefits, including reduction of depression, decreased pain, increased self-esteem, greater energy and increased productivity. In addition, effective stress management has been found to decrease stress and depression, improve sleep, decrease pain and increase productivity.

Exercise and stress management interventions were chosen since these behaviors were anticipated to have effects on multiple aspects of well-being and would be important components of a well-being improvement system, if proven effective. Results from the trial demonstrated that multiple areas of well-being did show improvement. Those areas of well-being not showing significant change, such as an individual’s access to healthcare or work environment, were not expected to show changes.

About the Study

The study was conducted on 3,391 individuals by Pro-Change Behavior Systems and the Center for Health Research, Healthways, Inc. Both treatment groups included CTIs with tailoring based on an individual’s state of change for a given behavior. The secondary behaviors in each intervention received stage matched tailoring, which only tailors on stage of change by giving guidance on the one or two steps that could lead to the next stage. This type of protocol can simultaneously treat multiple behaviors while reducing the treatment demands on participants and providers.

The exercise coaching group received up to three proactive telephone sessions at 0, 3 and 6 months via outreach by a trained health coach. Coaches used the CTIs to guide all sessions with optimal TTM tailoring for exercise and stage-tailoring for stress management, the secondary target. The CTI led the coaches through a series of assessment questions and tailored feedback, based on stage of change and TTM variables, to guide their participants to the next stage of change. Each telephone session lasted about 20 minutes. The stress management online group received a self-directed Web-based intervention with full TTM tailoring for stress management and stage-based tailoring for exercise.

These two treatments were used, in part, because telephonic coaching and online CTIs represent the two most commonly applied modalities of scalable wellness interventions. This study was not designed, however, to compare whether telephonic coaching produces greater impact than online CTIs or whether exercise, as the primary behavior, is more effective than stress management.

About Participants

Participants were recruited via the Internet through a survey sampling company that has a national pool of about 1,500,000 potential participants. To be eligible, participants had to report risk in the areas of both exercise (not engaging in moderate or vigorous exercise to guidelines) and stress (reporting stress that was not being managed effectively) during the screening process.

About Healthways

Healthways (NASDAQ: HWAY - News) is the leading provider of specialized, comprehensive solutions to help millions of people maintain or improve their health and well-being and, as a result, reduce overall costs. Healthways’ solutions are designed to help healthy individuals stay healthy, mitigate or eliminate lifestyle risk factors that can lead to disease and optimize care for those with chronic illness. Our proven, evidence-based programs provide highly specific and personalized interventions for each individual in a population, irrespective of age or health status, and are delivered to consumers by phone, mail, internet and face-to-face interactions, both domestically and internationally. Healthways also provides a national, fully accredited complementary and alternative Health Provider Network and a national Fitness Center Network, offering convenient access to individuals who seek health services outside of, and in conjunction with, the traditional healthcare system. For more information, please visit http://www.healthways.com.

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Behavior Change Programs Focused on Exercise and Stress Management Also Dramatically Improve Overall Well-Being

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By Karen Collins, MS, RD, CDN - Q: I'm trying to lose weight, but each afternoon around four o'clock my energy hits a slump and I end up eating junk food. How will I ever lose weight? Q: I keep hearing about the importance of exercise, but my arthritis is a real barrier. What can I do?

Washington, D.C. - infoZine - American Institute for Cancer Research - Q: I'm trying to lose weight, but each afternoon around four o'clock my energy hits a slump and I end up eating junk food. How will I ever lose weight?

A: It sounds like you're running out of fuel. Eating enough and choosing the right foods are key to maintaining energy while you're trying to lose weight. If your lunch is too light, because you're either skipping lunch or trying too hard to cut back, it won't provide enough energy to get you through the afternoon. Many people find that getting about a quarter to a third of total daily calorie needs at lunch works well. Calorie needs vary, but as an example, someone keeping calories to 1600 a day for weight loss might aim for 400 to 500 calories at lunch (depending on how much snacking they prefer to do and how they spread out meal times). That's why a diet frozen meal, plain cup of soup, or energy bar usually won't suffice. Another possibility relates to the types of foods you choose for lunch. It's also possible that you may not be eating enough protein for lunch. If your lunch is nothing but refined carbohydrates (whether sweets or a low-fiber grain like a large bagel) or plain vegetables or salad with no protein, your blood sugar may go up and down again within a few hours, leaving you feeling pretty run-down. To avoid an afternoon slump, make sure your lunch includes some healthy protein (lean meat, poultry or seafood, low-fat dairy, or a full serving of beans or nuts). Focus your lunch around whole grains plus vegetables and/or fruit to provide energy that lasts. A balanced lunch needn't be high in calories if you don't load up on sweets or high-fat options. If you prefer a smaller lunch or still hit a slump with an improved lunch, get pro-active. Plan a small but nutrient-rich snack for a half-hour or so before the energy slump usually comes. Keep the snack to 100 or 200 calories of foods that slowly release energy; choose fruit, whole grains, nuts or yogurt. And make sure you're drinking enough water, since if you get dehydrated that can also leave you feeling zapped.

Q: I keep hearing about the importance of exercise, but my arthritis is a real barrier. What can I do?

A: You're not alone – a recent federal report found that people with arthritis are far more likely to be lacking physical activity. That's a real concern, because without regular physical activity, you are at greater risk for heart disease, diabetes and cancer. Furthermore, although arthritis pain may be keeping you from being more active, according to the Johns Hopkins Arthritis Center, appropriate regular physical activity can help manage arthritis. It can keep the muscles around affected joints strong; replenish lubrication to joint cartilage; and help to control joint swelling, stiffness and pain. A large clinical trial (Fitness Arthritis and Seniors Trial – FAST) in older adults with osteoarthritis tested aerobic and strength-training (resistance) exercise and concluded that three 40-minute sessions per week of either type of activity was linked to decreased disability and pain. Talk with your physician about what types and amounts of exercise could be safe for you. And check these S.M.A.R.T. tips for exercise from the Centers for Disease Control and Prevention, starting with the first, "Start low and go slow." The CDC also has a list of community-based activity programs designed for people with arthritis. Check their website list, and see if any are offered in your community.

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HealthTalk: Energy Slumps and Eating; Exercise with Arthritis

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It's no secret that the pounds creep up on you -- it's not one or two huge meals that put on the pounds but instead the incremental, everyday diet and lifestyle choices.

On the other hand, most people also believe that with Americans so fixated on their weight, people (especially women) are painfully aware of every calorie they consume and each new ounce they gain -- much like the Bridget Jones film and book character.

A new study suggests that for many women it's not true.

BLOG: Forty Percent of Overweight Women Don't Know It

In a study published in the March issue of the Journal of Women's Health, University of Texas Medical Branch researchers found that a significant number of women evaluated at six-month intervals did not recognize recent gains in weight.

Researchers tracked 466 women of various ethnicities over 36 months and found that nearly one-third of women did not notice a weight gain of approximately 4.5 pounds over a six-month time, and one-quarter of women did not notice a weight gain of nearly 9 pounds over the same period.

The study, which is believed to be the first to explore the accuracy of self-perception of recent weight gain, found that African-American women and women who used DMPA users (the birth control shot), were more likely than white or Hispanic women to notice their weight gain.

The new findings are in line with previous research.

In 2010, for example, a study found that nearly four in 10 overweight women believe themselves to be thinner than they really are. The study's authors surveyed 2,224 women between 18 and 25 years old from a variety of ethnicities.

Using the subjects' calculated Body Mass Index (BMI) and self perception of weight, the researchers found that 36.8 percent of the overweight women (and 10.5 percent of the obese women) believed themselves to be underweight, or of normal weight.

Though it's often assumed that most women think they are too fat, only 16 percent of normal-weight women in the study perceived themselves as overweight. The vast majority (84 percent) accurately perceived themselves as normal weight or underweight.

BLOG: Breast Cancer and the 'Fat Taboo'

These findings concern researchers because if people don't realize they are overweight they won't make an effort to lose weight. These findings also have implications for the wider obesity epidemic, because doctors should not assume that their overweight or obese patients are aware of their weight gains (or even their absolute weight).

Photo: iStockPhoto

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Many Women Don't Notice Weight Gain

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HOUSTON (KTRK) -- Let's face it, some of us lead such busy lives spending an hour at the gym five days a week just to stay in shape is nearly impossible.

But what if you could achieve the same results, doing something just 10 minutes a day and without breaking a sweat? The concept has roots right here in Houston and is about to go mainstream.

For Hilary Brown, life is one big juggling act. With three kids and a career, working out hasn't fit into her schedule, so staying fit has been a real challenge.

"I'd rather be a certain size in my clothes. If I could fit into my size 6 jeans, that would be awesome," she said.

Shaking 10 minutes a day on a machine that claims to work out 90 percent of the muscles in your body - all at the same time - may be just what she needs.

"Within 30 days, you are going to see something," said Gail Hightower with ZAAZ STUDIOS.

It's called ZAAZ, which is Hebrew for movement. While working out on a machine that does the work for you might sound like a gimmick, studios like the one in southwest Houston are growing in popularity and insist they are not giving clients a false sense of hope.

"There's an entire push for people to get into other methods of working out other than the traditional go to the gym or pump iron," said Wil Glennie with ZAAZ STUDIOS said.

Brown was eager to give it a shot. We tracked her progress over three-and-half weeks to see if she gets the results she's been looking for.

"I would love to tone. I would love to have some time by myself; a small amount of time to maximize my workout," Brown said.

Shaking, or whole body vibration, as a tool to work your muscles has been around for a while. It was initially developed for cosmonauts in the Russian space program back in the 1960s. NASA is even toying with the concept for astronauts.

And it's great because you don't have to spend a ton of money on gym clothes; you can just come here dressed as you are.

But can you boost your metabolism and shed those unwanted inches without breaking a sweat?

"There are studies that go both ways," said William Amonette, assistant professor of fitness and human performance at the University of Houston-Clear Lake.

Amonette says this is not a substitute for good old-fashioned exercise.

"It's like anything else in fitness. It's a tool. It's not everything but it's something that can be used with other tools in order to improve our overall health," Amonette said.

We checked Brown's progress half way through her program.

"I'm noticing a toner body. A firmer -- my legs are firmer, my legs are tighter," Brown said.

And a week later, now almost a month after she started the program, it was the moment Brown has been waiting for.

"My jeans are a little looser on the thighs and around my midsection, I've noticed a difference there too," she said.

Houston already has three ZAAZ STUDIOS. Plans are in the works for more studios to open in Denver and San Francisco.

(Copyright ©2012 KTRK-TV/DT. All Rights Reserved.)

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Lose weight, tone muscles without breaking a sweat?

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POSTED: 3:38 pm EST February 27, 2012
UPDATED: 11:05 pm EST February 27, 2012

BEDFORD, N.H. -- Losing weight can seem like a daunting task, but it's possible to work exercise into your daily routine and lose a pound per week.Fitness experts said about 3,500 calories need to be burned to shed a pound. Personal trainer Donna Wilczek said it's easy to find ways to burn 700 calories per day and drop a pound in a week.Wilczek said many people already have what they need at home, such as a staircase. A 150-pound person walking up and down stairs for 10 minutes can burn 91 calories."So what you want to do to make this more of a challenge to your muscles is to add some weight," she said.Carrying two 5-pound weights while walking up and down the stairs will typically let you burn more than 100 calories.Wilczek recommends using some tools to help track your activity. At a website like healthstatus.com, you can type in your weight, then enter the activity you're doing and how long you did it. The site then calculates how many calories you burned.Mundane chores can add up. Shopping for a half-hour burns 80 calories. Putting those groceries away can burn another 90 calories.Just as important as tracking how much you burn is tracking how much you take in."I always recommend that my clients for a month, maybe longer, keep a food diary," Wilczek said.Food calorie counts can be easily found online. For example, a medium-sized banana is 60 calories, while a plain bagel can add up to 300 calories.Wilczek said it can also be easy to exercise while doing other things, like watching TV or taking care of a baby. Lifting lightweight dumbbells for 30 minutes burns another 117 calories.If you start doing more exercise, though, Wilczek warned to not overdo it. Stretch between sets and start out slow."You don't want to do too much too soon," she said. "That causes people to be discouraged. They hurt too much, and they don't want to come back."Different exercised can have different results. Wilczek said a lower-body workout burns more calories than an upper-body one. She said she's a big fan of squats, recommending three sets of 15 while holding 5-pound weights.A 125-pound person can burn 55 calories while doing squats with 5-pound weights for five minutes. A 140-pound person who does two sets of squats at five minutes per set can burn 88 calories. Adding light weights bumps that up to 121 calories.Beginners can start with leg lifts while sitting on the edge of an ottoman or chair, Wilczek said, adding that ankle weights can be added later.Surveys have shown that more than 40 percent of Americans own a piece of exercise equipment, but the percentage who actually use the equipment is much lower. But Wilczek said home exercise machines can provide a quick and efficient way to burn calories."For burning calories, do it 15 minutes in the morning, 15 minutes at night," she said. "That's OK. You're burning those calories. That's what it's all about."Spending 15 minutes on a Stairmaster will burn about 108 calories. Hit it again in the evening to shed another 108 calories.At work, you can carve off calories by taking a five-minute walk every hour, adding up to 40 minutes by the end of the day and another 100 calories burned.Free pedometer apps for smartphones can show you how many steps you take, how fast you walked and how many calories you burned. A brisk walk for 30 minutes can burn 150 calories.Wilczek said the key is to consider both what you eat and what you do. Plan ahead, ideally working out your diet and exercise the night before.

Copyright 2012 by WMUR. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.

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Scientists target a new part of the body to combat weight loss.

Weight loss is an obsession upon which the diet industry feeds, supplying numerous weight loss programs, pills and patches. There are the well-known, celebrity-endorsed programs and products, such as Weight Watchers and Zantrex-3, which involve diet and lifestyle changes. Then there are the lesser-known diet tactics, including earrings designed to decrease hunger by stimulating acupuncture points.

“I would say weight loss is a big deal to most people, especially girls,” said Kristina Woolf, a freshman in College of Arts and Sciences. “And they usually don’t want to lose weight in order to be more healthy. They sacrifice their health to look a certain way.”

The latest focus of weight loss drug manufacturers is the endocannabinoid system. Located throughout the body, endocannabinoid receptors and proteins play a key role in the regulation of numerous physiological—including hunger.

In June of 2006, Rimonabant, a weight loss drug sold by pharmaceutical company, Sanofi-Aventis, became available in Europe. Rimonabant targeted the CB1 endocannabinoid receptors in the brain to suppress hunger.

In the summer of 2007, rimonabant had been rejected by the U.S. Food and Drug Administration due to numerous reports of adverse side effects including nausea, depression and suicidal tendencies. In December of 2008, after addressing health concerns per request of the European Medicines Agency, Sanofi-Aventis removed rimonabant from the markets in Europe.

OUT OF THE BRAIN, INTO THE GUT

The issue with rimonabant was that it interfered with the body’s ability to produce dopamine, a neurotransmitter responsible for regulating the reward and pleasure centers of the brain. Without the ability to attain a natural high, a person taking rimonabant was more susceptible to depression.

Dr. Keith Sharkey, a neuroscientist studying endocannabinoids in the stomach at the University of Calgary, along with medical chemist Alexandros Makriyannis and a team, synthesized a compound to mimic rimonabant with a few important changes.

The compound, AM6545, targets the CB1 receptors in the stomach but remains outside of the brain. They theorized that the compound would promote weight loss just as rimonabant had done without compromising the dopamine levels in the brain.

In animal trials, AM6545 has been a success. A study in the British Journal of Pharmacology reports that mice and rats on AM6545 had lost weight without any side effects of nausea or depression.

The question that remains is whether or not the compound will have the same effect in humans. Research has found that the placement and distribution of endocannabinoid receptors is different among species. Still, the compound is a step in the right direction.

“I’m optimistic. I would say that humans would lose weight, that they would have improved metabolic profile. I would hope that they would have less or no side effects,” Sharkey said in an email interview.

The compound might also be able to maintain effectiveness without any lifestyle changes.

“In our preclinical studies we do see effects whilst animals are maintained on a high fat diet,” Sharkey said.

Despite the promise AM6545 demonstrates, Sharkey said that the compound should not be used as quick fix or permanent solution for obese or overweight individuals

“I would imagine that once a stable reduced weight was accomplished it would make sense to use lifestyle changes to maintain it, and not have to use a drug,” he said.

QUICK FIX FOR WEIGHT LOSS?

The development of a drug that could be used to achieve an ideal weight without any real effort, as demonstrated by AM6545, does not seem to be improbable. The utility of such a drug as the only method of treatment for obesity is not recommended.

“Since the etiology of obesity is complex, it only makes sense that the treatment requires a multipronged approach. Standard treatments include both medical and nutritional management,” said Kelli Swensen, Social Media Manager for Sargent Choice Nutrition Center in an email interview. “Weight loss requires a total lifestyle change that can only be completely achieved by lifestyle modification, including changes to behavior.”

While there is no quick fix for obesity or an easy way to lose weight, many people are attracted to the idea of such options.

“I feel like people would abuse a drug that could make people lose weight without really doing anything because it would be a quick and easy solution,” said Martine Trembelay, a sophomore in CAS. “I’m not saying that a drug like that should not be made but it definitely should not be marketed.”

BACK INTO THE BRAIN

Researchers’ interest with the endocannabinoid system does not end with hunger and obesity. Many believe that further research could result in new drugs for numerous diseases, addictions and ailments such as alcoholism, epilepsy, depression, pain, anxiety and Parkinson’s disease.

The system’s involvement in managing dopamine levels makes it a prime target in the treatment of addiction to dopamine-boosting drugs.

Zheng-Xiong Xi, a pharmacologist at the National Institute on Drug Abuse in Baltimore, figured that interfering with the CB1 receptors to decrease dopamine levels, similar to the way rimonabant worked, would deny cocaine users the high associated with the drug.

To test his theory, Xi studied the effects of THC, the active compound in marijuana, which is believed to increase dopamine levels by stimulating CB1 receptors, in the brain. Instead of finding the dopamine levels rising with a dose of THC, Xi found that they dropped.

The same dopamine decrease occurred in mice without CB1 receptors. The only way this could be possible would be if THC was acting on CB2, the other endocannabinoid receptor, instead of CB1. This possibility was strange considering that CB2 receptors were thought to be located outside of the brain.

To discover whether or not CB2 receptors were in the brain, Xi used JWH-133, a dopamine-decreasing compound developed to attach to CB2 receptors. He found that the dopamine levels decreased in the brain which confirmed that CB2 receptors had to be located there. He also found that the compound reduced the number of times cocaine-addicted mice pushed a lever for a shot of cocaine. In addition, the mice exhibited no adverse side effects.

STAY IN THE BRAIN

Xi’s discovery suggested there could be an alternative to Sharkey’s method of avoiding the brain all together. Rather than targeting the same CB1 receptor in a different area of the body, an effective drug for weight loss could target the CB2 receptor instead.

The very nature of the CB2 receptors makes them a likely focus in the research for new drugs.

“The problem with the CB1 receptor is the fact that it is one of the most widely distributed, highly expressed receptor,” Sharkey said. “The CB2 receptors have a much more restricted distribution so you can target them more with a less potential for side effects.”

The endocannabinoid system presents an opportunity and a challenge for researchers and drug designers. There is no doubt that continued research on the system will yield new types of treatments and therapies for numerous conditions. Nevertheless, there is always a risk of unwanted side effects and the far reaching influence of the endocannabinoid system increases that likelihood.

“I think it is a worthy investment of our research,” said Adnan Hussain, a freshman in CAS. “The fact that the system is found throughout the body probably means we will learn more about the body in the process.”

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11-01-2012 09:21 http://www.todaybignews.com Does Weight Watchers Work 2012 online diets

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22-01-2012 19:03 http://www.todaybignews.com For the Win host Mike Capes explains all you need to know about the Barbarian Diet—aka the Paleo Diet)—the secret to getting ripped like an ancient warrior. Broadsword skills not required, but recommended. For more great advice, visit . 2012 diets that work

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