East West Information

Your knees are the shock absorbers for your body; soaking up the stress that you put on your legs through the day. But when you put on extra kilos, your knees are the first ones to feel the impact. The result: knee joint pain. 

During a recent study by British doctors on the relation between weight gain and knee joint pain, it was seen that people with higher BMI are more likely to suffer from knee pain. In fact, continuous pressure on knee cartilages due to excess weight are more likely to develop knee osteoarthritis.

Manage weight to reduce knee pain

The first move to ensure that your knees are not injured is to manage your weight. Try to lose weight and bring your BMI under permissible levels. Exchange your regular diet for one that aids in weight loss. Eat more fresh fruits and vegetables, and reduce fats to bring your weight under control. Snacking on super foods based munchies like health bars, and trail mixes are a good way to stave off hunger and lose weight.

Top 6 Home Remedies for Knee Pain

1. Massage therapy for knee pain

Massage has healing powers and work wonders on knee pain. Massage therapy is good in overcoming knee injuries and making our knee strong and flexible. Massage with Ayurvedic oils makes the movement of joints easier. Steam bath and sun bath is also effective in strengthening your knees and joints.

2. Cold compress

Applying cold compresses to the painful knee is one of the best and easiest ways to reduce pain and swelling. The cold will constrict the blood vessels, reducing blood flow to the affected area and thus reducing swelling.

Wrap a handful of ice cubes in a thin towel

Apply the compress to the affected knee area for 10 to 20 minutes

Do these two or three times daily until your pain is gone

3. Use cayenne pepper

Cayenne pepper contains capsaicin which has natural analgesic or pain-relieving properties that produces warm sensation and reduce pain in the affected knee.

Prepare a mixture by adding two tablespoons of cayenne pepper powder in one-half cup of warm olive oil. Apply this paste on the affected area twice daily for at least one week.

You can also mix one-quarter or one-half teaspoon of cayenne pepper powder in one cup of apple cider vinegar. Soak a clean washcloth in this solution and apply it on the aching area for about 20 minutes once or twice daily until the pain and inflammation is reduced.

You can even apply a gel containing 0.0125 percent capsaicin topically to reduce knee pain.

4. Ginger alleviates knee pain

Whether knee pain is due to arthritis, muscle strain or injury, ginger is an effective remedy to alleviate the pain. Ginger can reduce swelling on the knee as well as the pain.

Crush a small piece of fresh ginger root, add to one cup of water and boil it for 10 minutes. Strain and add a little honey and lemon juice. Drink two to three cups of this ginger tea daily until the pain is gone.

You can also massage the affected knee with ginger oil two or three times a day until you are satisfied with the results.

5. Turmeric as a pain relief

Turmeric contains a chemical called curcumin that has anti-inflammatory as well as antioxidant properties that help reduce pain.

Also, the National Center for Complementary and Alternative Medicine (NCCAM) reports that turmeric may slow the progression of rheumatoid arthritis, one of the main causes of knee pain.

Add one-half teaspoon each of ground ginger and turmeric to a cup of water and boil it for 10 minutes. Strain, add honey to taste, and enjoy twice daily.

Boil one teaspoon of turmeric powder in a glass of milk. Sweeten with honey and drink it once daily.

Another option is to take 250 to 500 mg turmeric capsules three times daily.

6. Lemon helps sooth knees

The citric acid found in lemon works as a solvent for uric acid crystals, which is the cause of some types of arthritis.

Cut one or two lemons into small pieces.

Tie the pieces in a cotton cloth and dip it in warm sesame oil.

Place the cloth on the affected knee for five to 10 minutes.

Do this twice daily until the pain is gone completely.

The post 6 Ways To Deal With Knee Pain Caused By Weight Gain appeared first on Blog.

When it comes to weight loss, people can go from pillar to post to get rid of that extra fat build up.

We stop eating our favourite foods, go for vigorous exercise, join world’s best fitness centres so on and so forth.

However, we normally ignore the simple healthy eating habits that have a major role in weight loss.

And to find natural solutions to all your weight issues, you can always drop by to any of the Truweight Centres and ask our Nutrition experts themselves. All for FREE! Just click and get started!

Get FREE Weightloss Consultation Today!

You have to inculcate good eating routine that will help you to lose weight apart from your weight loss regime.

If you will not focus on these simple but important things, your weight loss efforts will be of no use.

For healthy living and fit body, you must try these healthy eating habits.

You must have a look on these weight loss healthy lifestyle tips that you must introduce in your day to day life.

What is a healthy eating habit?

Healthy eating habit is basically about having a balanced diet. It means including all the required food groups in your diet.

The main five groups of foods that make a balanced diet should include Vitamins and Minerals, Proteins,Carbohydrates, Fats.

So if you are looking for a healthy eating habit, follow a balanced diet.

How do you maintain a healthy diet?

We all at some point must have questioned: “How can I be healthy and fit?”

To help you with this, we bring to you some healthy eating and food habits that can give you a healthy diet plan which will also be beneficial for weight loss:

Have lime juice

Early in the morning just one hour before breakfast have one glass of lukewarm water mixed with two tablespoons of lemon juice and one tablespoon of honey.

This will increase your rate of metabolism and whatever you eat during a day will not get accumulated into fats.

Moreover, it will help to melt the fat build up in your body. Have a healthy breakfast after having lime juice.

Chew your food slowly

It takes 15 minutes to realize that you are actually full after swallowing food. So you need to wait for that time and then have food again if you still feel hungry.

If not it means you are done with the food. This is one of the healthy food habits that you must inculcate.

Chew properly

Chewing your food properly will help to control your appetite. Your stomach will send a signal to your brain that it is full. In this way, you will not overeat.

Eat Before you get Hungry

This is an effective tip to control your hunger. When we are hungry we tend to eat more food than normal.

This results in more secretion of insulin from your pancreases to control the blood sugar. Insulin results in build up of fat. So eat a little food before getting hungry.

Drink water

Dehydration can cause a false feeling of hunger. This can lead to overeating. Water fills up your stomach and makes you feel less hungry.

Drink at least eight glasses of water per day to control your appetite.

Have Salad before Meals

This will be a healthy choice and will fill your stomach with fiber and roughage. You will end up having little meals and that too low in calories.

As the carbohydrate cravings won’t be there after having a salad. This is an effective weight loss tip. Adopt this healthy food habit before meals.

Read Healthy Salad Recipe: Lettuce Thai Style Salad

Add cinnamon and garlic to your food

Eating tasty and spicy foods will make you feel less hungry and will help you to stay full for a longer time. Adding cinnamon and garlic to your food will suppress your hunger.

Eat a Little Junk

It is a human nature to get attracted to more oily food, junk food and processed food rich in carbohydrates when you are hungry.

You can have a cup of ice cream a small burger to suffice the need of your body before having meals. This will prevent you from indulging into more carbohydrate diet.

Eat with a Pause

This will enable you to have a check on the portions of your meal. It is impossible to eat slowly when hungry, for this have some food before your main meals. You can have curd before meals to suppress hunger.

What are the healthy eating habits to lose weight?

Here’s a video that can give you an insight to weight loss. It shows how eating healthy plans can be the best ways to tackle your weight.

These are simple and healthy eating lifestyle tips for weight loss which you can adapt to your day to day life.

These can also prove to be healthy eating habits for kids as well.

These habits will surely help you to lose weight if you follow it correctly.

Read More About :  9 Food Habits To Keep Eating To Lose Weight

Get FREE Weightloss Consultation Today!

The post Healthy Eating Habits to Lose Weight appeared first on Blog.

By now you know: Sunscreen is a must—even if it’s cloudy, even if you’re going to be in the shade, and even if you have a dark complexion. There’s no good reason not to slather it on—skin cancer is the most common cancer in the US; in fact, an estimated one in five Americans will develop it in their lifetime. Plus, your skin will age sooner. Need some guidance on the proper pick? Here’s how to choose your sunscreen:

Make sure the label says “broad spectrum”
That means the sunscreen protects your skin from both UVA rays (which can cause wrinkles and age spots) and UVB, the burning rays. Overexposure to either can lead to skin cancer.

Sunscreen: The ABCs of SPF, UVA and UVB

Read More

Get SPF 30 or higher
SPF stands for ‘sun protection factor,’ and a minimum of 30 is what the American Academy of Dermatology recommends, which blocks 97 percent of the sun’s rays. (SPF 50, if you’re curious, blocks 98 percent.) No sunscreen can filter out 100 percent of the sun’s rays; and a higher SPF doesn’t mean you can stay in the sun longer—you still need to reapply about every two hours, and after swimming, sweating and toweling off.

Choose ‘water-resistant’ for the beach
Or for the pool, or if you’re going for a walk or jog outside. This way you know the sunscreen is formulated to last on wet or sweaty skin, and for how long: water resistant is effective for up to 40 minutes in the water; very water resistant works for 80 minutes. You may see “sports” on the label, which usually means the sunscreen protects wet skin, but still check for the words ‘water resistant.’ What you won’t see on labels anymore are water-proof or sweat-proof, since that’s inaccurate.

How to Eat Your Way to Better Skin

Read More

Skip sunscreen-bug spray combos
Sunscreen needs to be reapplied liberally at least every two hours, but insect repellant is used less frequently, and more sparingly. You can—and should—use both, but separately and in the right order: Rub on sunscreen first and give it about 15 minutes to absorb fully; then lightly mist your skin with bug spray.

Don’t skimp on the sunscreen
Use enough to generously coat any exposed skin—for most adults, that’s about one ounce, or enough to fill a shot glass. Most people only use about a quarter or half the recommended amount. And slather it on dry skin about 15 minutes before you head outdoors, so it’s absorbed.

The post How to Choose Your Sunscreen appeared first on The Leaf.

There is no question: We think you should get away this year. In fact, we’ve compiled a pretty solid list of six reasons you pretty much have to take a vacation this year (check it out here).

But because we know that traveling while trying to stay healthy or lose weight is a tall order (the plane is full of germs, your sleep schedule is off, you eat predominantly at restaurants, and, if you’re an exerciser, put miles between yourself and the gym), we’re here to help. Losing weight while on the road isn’t impossible, and it doesn’t have to put a damper on all the things that make traveling great—in fact, by packing your suitcase with the following eight items, it can even enhance the adventure of getting away:

1. Earplugs and an eye mask

It’s not just for the plane: You never know when a hotel will have sheer curtains with blaring light outside, or when your on-the-road neighbors decide to get up early, stay up late, have a fight or a party when you’re trying to get some shuteye.

And sleep is important for your weight loss progress: Losing as little as 30 minutes of sleep every weekday can result in weight gain and have significant effects on insulin resistance, increasing your risk for Type 2 diabetes.

Studies have found that you’re more likely to snack on high-carb stuff late at night when you aren’t getting enough slumber, and you’re more likely to eat bigger portions in general. And a study from the University of Chicago found that those sleeping seven or more hours were less hungry than those who slept less, and lost twice as much fat.

10 Ways Sleep Deprivation Affects Your Health

Read More

2. A reusable water bottle

Once you get through TSA, a bottle of water can cost you an arm and a leg, and the price point might keep you from pulling the trigger. And flying causes faster dehydration than plain old walking around—the pressurized air in the cabin is much less humid than the air you’re used to breathing. The Centers for Disease Control and Prevention (CDC) also says that staying hydrated can help fight off jet lag.

Bringing along a resuable bottle means you can hit the water fountain for a cost-free fill-up as soon as you’re through security. And that can help with your weight loss, especially if you chow down before you board: In a study from Virginia Tech, participants who drank 16 ounces of water before meals for 12 weeks lost 36 percent more weight than those who didn’t drink.

3. A snack to crush your cravings

All that waiting in the terminal and walking past bags and bags of salty, sweet and chewy snacks can be a recipe for a snack craving—and mindless eating that results in the whole bag disappearing.

Save yourself the seven dollars and save your weight loss progress by being prepared for your specific type of craving: If you know you love salty snacks, bring along a pre-measured portion of salted nuts or stock up on the top 12 Salty Snacks from Nutrisystem. If you’re into sweet snacks, bring something with fiber—like a portion of dried mixed fruit—or one of Nutrisystem’s top ready-to-go treats (stock up here >). Just be prepared for your specific craving: No one knows what you grab for better than you, so a little preparation can have you ready for when the mood—or a delayed flight—strikes.

4. Sunscreen or a moisturizer with SPF 15

More than two million people are diagnosed with skin cancer every year, according to statistics from the Skin Cancer Foundation. And rates of melanoma continue to rise throughout the U.S.

If you’re serious about your health, this has to be in your bag—and needs to be applied correctly and often enough. Experts recommend applying a silver dollar’s worth to your face and neck before going into the sun, and every two hours after that. And a bonus: Once you put it on, it can be a reminder to you to get outside and put that SPF to some use.

Sunscreen: The ABCs of SPF, UVA and UVB

Read More

5. Athletic shoes and bug spray

Once you’re protected from the sun, get moving! Some research done in animals studies has found that exercise helps fight off jet lag—and while not every mouse or hamster study means results for people, anecdotal evidence from frequent travelers also suggests jet lag can be reduced in this way, and exercise has been shown to give your immune system a boost, which you’ll need after hours in a germ-filled plane.
More important, it’s a great way to explore your new surroundings. If you’re traveling for business, you can often miss everything about a city that isn’t in a conference room or hotel bar. Check the city’s chamber of commerce website to see if there are downloadable audio walking tours, or use TripAdvisor or a similar site to find a local hike—where that bug spray will come in handy.

6. A list of local restaurants to check out, with a cheat sheet of what you’ll order

This takes a little preparation, but it’s worth it: Instead of poring over review sites when you’re starving or being unable to decide and winding up at the hotel restaurant, do your dinner prep homework when you’re still at home. Check out local reviews to find potential target restaurants, and check out their menus online to see what you can order that fits with your lifestyle and plan. That way, when the question of “where should we eat” comes up with coworkers, you’re ready—not to impose your weight loss program on them, but with a suggestion that fits your plan while getting you all out to see the city. And not having to hem and haw over where to go? They’ll thank you for it.

7. Free passes or trial memberships to local gyms

If you’re planning to exercise, it’s good to be prepared: Even if the hotel website has pictures of a glorious fitness room, the equipment may be broken or the reality might not live up to the photos. If that’s the case, be armed and ready with an alternative—look up gyms near where you’re staying that you can get to easily, and call ahead to see if they offer three-day trial memberships or an affordable drop-in rate.
Print out the coupons and directions before you leave for the trip, so when you’re exhausted and the fitness center stinks, you won’t have an excuse—you’ll have a plan B that keeps you on your plan.

Traveling? How to eat healthy at the airport

Read More

8. Your food log

You’re keeping one, right? Keeping a food diary—just writing down what they ate—helped participants in a 2008 study lose twice as much weight as those who kept no records of their eating.

It doesn’t have to be pen and paper, of course. In fact, your phone can be even better: In a small study from 2014, users of a smartphone app were more than 20 percent more consistent with their food logging and diet tracking over eight weeks versus those who used paper logs.

Nutrisystem’s “NuMi” app can make it even simpler. The free app already contains the complete Nutrisystem entree database programmed in, and it can be matched to your plan for seamless tracking of your meals.

The post Getting Away? 8 Things That Should Be in Your Suitcase appeared first on The Leaf.

The trauma of residential school is most commonly seen as psychological in nature but a researcher in Halifax is wondering if the experiences of survivors had lasting effects on their genes.

Almost exactly 12 years after her daughter was killed following months of abuse by her boyfriend, Dawn Novak stood in front of a packed room at the Toronto Police College to deliver a powerful message. Novak believes her daughter could still be alive today if not for mistakes made by authorities involved in her case.

A recent study found every Canadian lost or wasted almost 400 kilograms of food a year. A lot of that waste — 47 per cent — happens at home.

The federal health minister says she'd like to get the percentage of Canadians using tobacco down to less than five per cent by 2035, compared with 15 per cent today.

You can do this classic barre workout at home, or anywhere! All you need is a pair of light dumbbells and sturdy piece of furniture to hold onto for balance. 

Hey hey friends! How’s the week treating ya? I hope you’re having a great one. The girls and I are having a blast now that they’re officially out of school. We’ve been hitting up the splash pad, playing in the rain, doing arts and crafts, watching movies, and baking. It’s pretty much the best ever. I’ve just been enjoying having them home, and workout-wise, I’ve been sneaking it in when I can. Sometimes if the Pilot is home, I can escape for a Heart Rize class or to the gym for a Lean Machine workout. Sometimes, I’ll sneak into the garage for a quick strength or spin workout, or into our bedroom for a streaming dance or barre workout. Liv usually has “quiet time” while P is napping, so if she’s watching a movie or reading, I can catch a quick workout at home.

After all this time, I still love barre workouts and look forward to them every week. They challenge your muscles in an entirely different way, work the often-neglected muscle groups (oh hey, adductors), and from a vanity standpoint, my legs look leaner when I add barre into the mix. My favorite barre workouts tend to be a more traditional mix of endurance work with HIIT intervals. We’re kicking it old school with this classic barre workout!

Here’s an at-home barre workout I put together for ya.

Barre workout form cues and tips:

The post Classic at-home barre workout appeared first on The Fitnessista.

Adam Campbell has thrived as an elite mountain runner for years. But after an accident, he's had to learn to compete against himself and his body's pain.

The device will provide a better understanding of how bone and muscle loss happens in astronauts.

It seems like only yesterday we were all sharing pictures of a curly-haired Justin Timberlake announcing the start of May. Now we’re rocketing into June, with its promises of uninterrupted sunshine, spending time researching the best ways of avoiding the dreaded chub rub, and oh, did we mention? The first of this year’s MAN v FAT Football St George’s Park tournaments! 

But before we get too excited, let’s have a look to see what we learned in May…

Cheese is the nation’s favourite sandwich filling

That’s just cheese, on its own, no salad or meat or anything, which if you ask us is pretty weird. Cheese on toast? Yes. Two slices of bread with grated cheese in the middle? No, just no. The survey, conducted by Warburtons, proves two things – the humble sausage sandwich, which came in fourth, does not get the love and respect it deserves, and people cannot be trusted. 

Going to McDonald’s?

A double cheeseburger has fewer calories than a quarter pounder AND you get two beef patties instead of one. Check out some other McDonald’s healthy swaps here.

This lady really likes standing up

Using a standing desk burns an extra 50 calories an hour.

It doesn’t sound like much, but by standing for 4 hours out of an 8-hour workday, you would burn an additional 200 calories a day. That’s 1,000 calories a week and 52,000 calories a year, which would be equivalent to running over 18 marathons a year, all from your desk. It’s not really the same as running 18 marathons though, is it? We appreciate the thought, so thanks all the same Varidesk, who sent us this info and who (unsurprisingly) are in the business of standing desks.

One football weighs almost exactly one pound.

That’s a FIFA-regulated football, which should be spherical (duh) and weigh no more than 450g, which is 0.99lbs. So consider this: MAN v FAT Football players have lost almost 100,000lbs, meaning almost 100,000 footballs. Not too shabby. And we’re giving you a chance to win an exclusive MAN v FAT Football ball to celebrate.

Chris Pratt weighed almost 300lbs at his heaviest. 

That’s almost 300 footballs if you’re paying attention.

Londoners are the worst eaters in the country

New research has found that in a country of unhealthy eaters, Londoners are the worst. 48% of people eat ready meals, 39% eat fast food and 32% eat takeaway at least once a week. The research, which was conducted by online pharmacy Pharmacy Outlet also found that only 13% of people in Northern Ireland said they reach their 5-a-day target. Tssk.

There’s a new episode of the MAN v FAT Football Players Podcast!

The MAN v FAT Football Players Podcast is going from strength to strength – this week the lads interviewed MAN v FAT founder Andrew Shanahan for a bumper episode all about how and why MVF was born. Listen to the episode here.

What have you been up to in May? If you lost weight, had any non-scale victories or if you’ve learned anything interesting, we want to hear it, so come and join our trumpet-blowing thread over on the forum.

The post 7 things we learned in May appeared first on MAN v FAT.

Der Beitrag "4 Reasons Why Your Fitness Level Is Not A Hiring Criteria" erschien zuerst auf Runtastic Blog.

Der Beitrag "Runner’s Diet & Nutrition 👟👟 Best Practices When Training for a Race" erschien zuerst auf Runtastic Blog.

Who said eating healthy foods to lose weight and feel energized had to be bland, boring, and well… expensive?

If you’ve ever thought this way, you’re definitely not alone, but you’re also wrong!

You do NOT have to sacrifice flavor and deliciousness on your way to losing weight. I repeat, you DO NOT, and I’m going to show you right now!

You may have already seen my delicious FREE meal plans I designed as part of my Late Summer Fat Burner Program, and now I’m going to give you some T-A-S-T-Y treat recipes below!

Not only are they so fun and delicious, they are easy to make! Check them out below!

Red White & Blue Greek Yogurt Bark

Ingredients:

2 c plain nonfat Greek yogurt

1/4 c honey

1 tbsp. vanilla

2 c fresh blueberries

1 c fresh raspberries

Instructions:

1. Line a 9×13 cake pan with wax paper.
2. Mix together yogurt, honey, and vanilla.
3. Add in fresh fruit.
4. Spread out evenly over lined cake pan.
5. Freeze overnight. Slice into 12 squares & enjoy!

Nutrition Facts: Per serving (2 squares): Calories 132/ Protein 8g/ Carbs 26g/ Fat 0g

Acai Bowl

Ingredients:

1 pack frozen acai (sub with 1/2 c triple berry blend)

1 scoop Vanilla IdealShake

1/4 c water

Fresh fruit, coconut, nuts, etc. (optional toppings)

1. Blend frozen acai, water, and IdealShake together and place in a bowl.
2. Top with your favorite toppings.

Note: The nutrition facts listed below do not include your choice of toppings. When choosing toppings, pay attention to the amount of calories you are adding to your acai bowl & try to keep the total calories under 300 so that it stays a low calorie treat.

Nutrition Facts: Calories 220/ Protein 12g/ Carbs 27g/ Fat 7g

IdealBoost Spritzer

Ingredients:

1 can any flavor La Croix Sparkling Water

1 pack any flavor IdealBoost

1/4 cup muddled raspberries

Juice of 1 lime

Ice

Chocolate Peanut Butter Power Balls

Ingredients:

1 c natural peanut butter

1/2 c honey

1 tsp. vanilla

pinch of salt

2 scoops Chocolate Peanut Butter IdealShake (or flavor of choice)

1 1/4 c oats

Instructions:

1. Melt the peanut butter and honey in a bowl for 30-60 seconds and then add the remaining ingredients.
2. Use a 1 tbsp. measuring spoon to measure out each ball. The recipe will make about 28 balls.

Nutrition Facts: Serving is 1 ball: 104 calories/ 10g carbs/ 3g protein/ 5g fat

The post Kami’s Late Summer Fat Burner Program: Tasty Treat Recipes appeared first on IdealShape.

CIRCUIT 1

Pushups: 15 reps

Squats with twisting shoulder press: 15 reps

Planks: 30 seconds

Side to side lunges: 10 each side

**Rest 1 min & repeat 3 times**

CIRCUIT 2

Reverse lunges with lateral shoulder raise: 10 each side

Chest presses on stability ball: 15 reps

Plank ups: 5 each side

Jumping lunges: 10 each side

**Rest 1 min & repeat 3 times**

The post Kami’s Late Summer Fat Burner Program: Strength Training – Day 1 appeared first on IdealShape.

Let’s face it–sometimes, the same old shake can get a little boring. You’ve got to spice things up a little bit!

You definitely won’t be bored with these three DEELISH recipes. You might even get a little obsessed with them! Try out these recipes and let us know how much you LOVE them in the comments.

Horchata Protein Smoothie

Ingredients

1 cup unsweetened rice milk

1 scoop vanilla idealshake

1 tsp. cinnamon

Ice

Directions

1. Blend all the ingredients together and enjoy!!

Serves 1. Serving size: entire smoothie. Calories per serving:150 / Protein 12g / Carbs 22g / Fat 5g

S’mores Frappe

Ingredients

1 cup brewed coffee

1 lowfat graham cracker

1 scoop Chocolate IdealShake

2 tbsp sugar free s’mores torani syrup

1 cup ice

2 tbsp fat free whip cream (optional)

Directions

1. Blend all ingredients until smooth. Add more ice if a thicker consistency if desired.
2. Top with 2 tbsp fat free whipped cream. Enjoy!

Serves 1. Calories per serving: 180 / Protein 12g / Carbs 25g / Fat 5g

Chocolate Mocha Banana

Ingredients

1/2 cup unsweetened almond milk

1 scoop mocha idealshake

3 tsp. cocoa powder

1/2 banana, frozen

Ice

Directions

1. Blend all the ingredients together until smooth. Enjoy!

Serves 1. Serving Size=: 1 smoothie. Calories per serving: 177/ Protein 13g / Carbs 27g / Fat 4g

The post Spice Up Your Weight Loss With these Meal Replacement Shake Recipes appeared first on IdealShape.