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How to Juice Fast Safely – mindbodygreen.com

Posted: August 1, 2015 at 7:45 am

Juice fasting is an often misunderstood practice and can be very detrimental if not approached correctly. Promises such as "lose 5 pounds in 5 days!" and "get glowing skin!" are often bandied around detox and fasting programs, leading you to jump too quickly into a fast without prior preparation, sufficient knowledge and managed expectations to ensure you have a safe, enjoyable and beneficial fasting experience.

While the promises above are certainly achievable through fasting, I dont encourage any regime which blindly promises physical results without real education and guidance on the fasting process.

When used intelligently and carefully, juice fasting can be a beautiful, nourishing tool to improve your health, clarity and sense of connection to self and your spiritual life. It can allow you to go deeper into cleansing your body, breaking down acidic waste matter and rejuvenating your body at a cellular level, which is then reflected in the health and vitality of all of you.

Before you try juice fasting, you need to understand how it works and when to use it. What is juice fasting?

It is a certain period of time when all you typically consume only liquids, specifically water, herbal teas, fresh fruit and vegetable juices and strained vegetable broth.

Just as important is what you are not consuming when fasting -- any liquids which will tax the body such as coffee, caffeinated teas, milk, soda, pasteurized juice, protein powder mixes, diet drinks and so on. Solid or blended foods are also not consumed as the fiber content activates digestion which is avoided during fasting. Why juice and what types of juice?

When you juice your fruits and vegetables, you remove the fiber and drink only the liquid which contains the organic hydration, nutrients, vitamins and enzymes from the plant food. Although you do need fiber in your diet, going for a certain period of time without it will give your body a chance to spend less energy on digestion.

Around 70% of your energy every day is spent on digestion alone, so when you are eating 3 meals a day plus snacks, you are rarely giving your body a chance to direct energy to deeply cleansing the body and drawing up old acidic waste that is likely causing a whole host of symptoms.

If you suffer from headaches, constipation, diarrhea, skin troubles, fatigue, irritability, excess weight, bloating or any other number of symptoms, your body needs some help to cleanse. The intelligent application of fasting is a brilliant way of helping you to do this.

Enjoy plenty of fresh vegetable juices, particularly green vegetable juices (see recipe below), with a touch of fruit to sweeten the juice and ensure it is still delicious. You can also use sweeter vegetable such as carrot, beetroot and bell pepper to add sweetness.

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Diets That Work | The 3 Best Diet Plans For 2015

Posted: August 1, 2015 at 7:45 am

Losing weight can be difficult at any age, but finding a healthy diet plan is the majority of the battle.

If you categorize diet plans into two main groups, you have online diets with built-in support communities, and meal delivery plans. This site focuses on the best of the online diet plans the diets that work.

There are manyDukan Diet, Sonoma, Denise Austin, and the list goes on. But there are three that truly stand out from among the others.

Dieters have largely had impressive results with our short list, and we will tell you why they have achieved so much success with them. These diets are very healthy, they are very safe diets, and most of all, the majority of dieters can plug right in and start losing weight right away.

A quick summary follows more detailed reviews are further below.

Pros: Highly effective and drops weight really fast. Just one capsule twice per day with a meal works like a charm. Dr. Ozs #1 fat burner.

Cons: You still need to eat healthy and exercise.

Bottom Line: Raspberry ketones are the most powerful and effective supplement we have found to drop weight. Dieters are astounded how quickly the product works and the amount of weight you can lose. Very easy to use. See review below for free bottles.

Raspberry Ketones Website

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Diets That Work | The 3 Best Diet Plans For 2015

Diet (nutrition) – Wikipedia, the free encyclopedia

Posted: August 1, 2015 at 7:45 am

In nutrition, diet is the sum of food consumed by a person or other organism.[1]

Dietary habits are the habitual decisions an individual or culture makes when choosing what foods to eat. The word diet often implies the use of specific intake of nutrition for health or weight-management reasons (with the two often being related). Although humans are omnivores, each culture and each person holds some food preferences or some food taboos. This may be due to personal tastes or ethical reasons. Individual dietary choices may be more or less healthy.

Proper nutrition requires ingestion and absorption of vitamins, minerals, and food energy in the form of carbohydrates, proteins, and fats. Dietary habits and choices play a significant role in the quality of life, health and longevity. It can define cultures and play a role in religion.

Some cultures and religions have restrictions concerning what foods are acceptable in their diet. For example, only Kosher foods are permitted by Judaism, and Halal foods by Islam. Although Buddhists are generally vegetarians, the practice varies and meat-eating may be permitted depending on the sects.[2] In Hinduism, vegetarianism is the ideal, Jain are strictly vegetarian and consumption of roots is not permitted.

Many people choose to forgo food from animal sources to varying degrees (e.g. flexitarianism, vegetarianism, veganism, fruitarianism) for health reasons, issues surrounding morality, or to reduce their personal impact on the environment, although some of the public assumptions about which diets have lower impacts are known to be incorrect.[3]Raw foodism is another contemporary trend. These diets may require tuning or supplementation such as vitamins to meet ordinary nutritional needs.

A particular diet may be chosen to seek weight loss or weight gain. Changing a subject's dietary intake, or "going on a diet", can change the energy balance and increase or decrease the amount of fat stored by the body. Some foods are specifically recommended, or even altered, for conformity to the requirements of a particular diet. These diets are often recommended in conjunction with exercise. Specific weight loss programs can be harmful to health, while others may be beneficial (and can thus be coined as healthy diets). The terms "healthy diet" and "diet for weight management" are often related, as the two promote healthy weight management. Having a healthy diet is a way to prevent health problems, and will provide your body with the right balance of vitamins, minerals, and other nutrients.[4]

An eating disorder is a mental disorder that interferes with normal food consumption. It is defined by abnormal eating habits that may involve either insufficient or excessive diet.

A healthy diet may improve or maintain optimal health. In developed countries, affluence enables unconstrained caloric intake and possibly inappropriate food choices.[5]

It is recommended by many authorities that people maintain a normal weight by (limiting consumption of energy-dense foods and sugary drinks), eat plant-based food, limit red and processed meat, and limit alcohol.[6]

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Diet (nutrition) - Wikipedia, the free encyclopedia

How to help your child to lose weight safely | herworldPLUS

Posted: August 1, 2015 at 7:45 am

You used to coo over your childs chubby cheeks but now that hes older, you notice hes become too pudgy for his age. Its a problem that affects roughly one in 10 children here. Figures from the Ministry of Education put the national obesity rate of students in Singapore at 11 per cent in 2011.

Childhood obesity is no small matter. It increases a childs risk of developing chronic diseases such as diabetes, high blood pressure, asthma and sleep apnoea, shares YY Low, a health psychologist who has counselled children with weight issues. It can also cause psychosocial issues like low self-esteem, which in turn affects their health and quality of life.

Is he overweight or just big-boned? Body Mass Index (BMI) is generally a good yardstick of how much body fat a person has. In children, BMI is age- and gender-specific as the amount of body fat they have changes as they grow older, says YY. You can easily calculate your childs BMI online, with his height and weight. Thereafter, you can plot his BMI against the Health Promotion Boards BMI Percentile charts, which can be found at http://bit.ly/1JGJRVm.

A child is considered overweight if his weight places him above the 97th percentile on the chart, notes Bibi Chia, principal dietitian at Raffles Diabetes & Endocrine Centre.

Uh-oh, my child is indeed overweight. How do I tell him tactfully? Be understanding, encouraging and supportive. Avoid words and labels that will make him feel conscious about his weight or appearance. Also, be realistic about his weight loss and avoid making comparisons with other children, as this will affect his self-esteem. Ultimately, it is important for your child to maintain a healthy body image, and know that he is unconditionally loved and accepted by you, says YY.

Should I reduce his food intake? Dont decrease your childs food portions drastically in order to facilitate weight loss. Instead, make healthier choices for his meals. For instance, reduce intake of foods high in saturated fats and trans fats, such as potato chips and fries. Opt for foods with monounsaturated and polyunsaturated fats instead, such as peanut butter and salmon, advises Rebecca Goh, education specialist at Kinderland.

Also ensure that Junior is eating plenty of fruits and vegetables. Says YY: If he dislikes veggies, try presenting them to him in creative ways by cutting them up in different shapes and sizes. You can also whip up tasty, kid-friendly dishes, such as veggie-patty burgers and kale chips, to get Junior to eat his greens.

Choose wholegrain foods over refined grains for instance, brown rice over white rice, and wholegrain bread over white bread. Wholegrain foods contain more vitamins, minerals, phytochemicals and fibre. Its a good idea to introduce these foods to young children, as they can then get accustomed to the taste and texture, says YY.

When it comes to protein, Bibi advises removing all visible fat and skin from meat, and avoiding high-fat and high-sodium options like chicken wings, sausages and chicken nuggets.

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How to Lose 10 Pounds Safely – Shape Magazine

Posted: August 1, 2015 at 7:45 am

Bernie Salazar, who you might know as The Biggest Loser season five at-home winner and fan favorite, knows firsthand how to lose weight safely. He follows two rules to stay on track and maintain his weight loss. First, snack the smart way.

"You dont have to give up snacking, just choose healthy foods that help you feel more satisfied," he says. "For example, for 100 calories, enjoy six whole cups of Orville Redenbachers SmartPop!" Thats like eating just 14 almonds.

Also; if you have a bit of a sweet tooth and crave sugar, eat fruit, Salazar adds.

RELATED: Tone up and shape your best bikini bodyin as little as six weekswith The Bikini Body Diet.

Bernie Salazar, who you might know as The Biggest Loser season five at-home winner and fan favorite, knows firsthand how to lose weight safely. He follows two rules to stay on track and maintain his weight loss. First, snack the smart way.

"You dont have to give up snacking, just choose healthy foods that help you feel more satisfied," he says. "For example, for 100 calories, enjoy six whole cups of Orville Redenbachers SmartPop!" Thats like eating just 14 almonds.

Also; if you have a bit of a sweet tooth and crave sugar, eat fruit, Salazar adds.

RELATED: Tone up and shape your best bikini bodyin as little as six weekswith The Bikini Body Diet.

Salazar's second rule to stay motivated to lose weight is to have fun with your workouts.

"A very small percentage of individuals absolutely love to work out, but everyone enjoys playing and having fun," Salazar says. "By identifying physical activities that you love to do, you will be more likely to enjoy the time you spend being active and be more consistent with integrating it into your daily life."

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How to Lose 10 Pounds Safely - Shape Magazine

Lose Weight Fast With HCG | Official HCG Diet Plan

Posted: August 1, 2015 at 7:45 am

If you want to know how to lose weight fast, then the secret ingredient that you've been missing might just be HCG. The key of knowing how to lose weight will always rely on knowing what to eat, avoiding certain troublesome foods, and having more general awareness about your diet. Sometimes, however, that level of discipline isn't enough. If you need an extra boost of weight busting power, the HCG Diet might be exactly what you need to lose weight fast.

If you've ever asked yourself, How can I lose weight fast without putting my health at risk, or How do I lose weight fast while living a busy, active lifestyle, then the HCG diet might be exactly what you've been searching for. By taking the recommended dosage of HCG Drops per day, along with a HCG Diet plan that can help you to better shape the foods that you love to eat every day, you can learn how to lose weight fast without exercise.

Whether you're a man or a woman, young or old, physically active or relatively casual, HCG Drops may have the potential to help you to get a brand new, quick way to lose weight. In fact, it could be the quickest way to lose weight for dieters who have already tried, and failed, with other diets and supplements in the past.

HCG Drops and the HCG Diet are only recommended for individuals who want to lose significant amounts of unwanted body fat. While some have said it is the best way to lose weight fast, it's also for those who need to get healthy, slim down, and avoid gaining that weight back in the future.

The HCG diet is a diet to lose weight, to give you a better personal level of confidence, and to improve how you look and feel every day. Now's the time to see what HCG Drops can do for you.

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Lose Weight Fast With HCG | Official HCG Diet Plan

Mediterranean diet – Wikipedia, the free encyclopedia

Posted: July 25, 2015 at 2:41 am

The Mediterranean diet is a modern nutritional recommendation originally inspired by the traditional dietary patterns of Greece, Southern Italy, and Spain.[1] The principal aspects of this diet include proportionally high consumption of olive oil, legumes, unrefined cereals, fruits, and vegetables, moderate to high consumption of fish, moderate consumption of dairy products (mostly as cheese and yogurt), moderate wine consumption, and low consumption of non-fish meat and non-fish meat products.[2]

In 2013, UNESCO added the Mediterranean diet to the Representative List of the Intangible Cultural Heritage of Humanity of Italy, Spain, Portugal, Morocco, Greece, Cyprus, and Croatia.[3][4]

Despite its name, this diet is not typical of all Mediterranean cuisine. In Northern Italy, for instance, lard and butter are commonly used in cooking, and olive oil is reserved for dressing salads and cooked vegetables.[6] In both North Africa and the Middle East, sheep's tail fat and rendered butter (samna) are the traditional staple fats, with some exceptions.[7] Indeed, one researcher concludes: "It appears that currently there is insufficient material to give a proper definition of what the Mediterranean diet is or was in terms of well defined chemical compounds or even in terms of foods.... The all embracing term 'Mediterranean diet' should not be used in scientific literature...."[8]

The most commonly understood version of the Mediterranean diet was presented, among others, by Dr Walter Willett of Harvard University's School of Public Health from the mid-1990s on.[9][10][11][12][13][14] Based on "food patterns typical of Crete, much of the rest of Greece, and southern Italy in the early 1960s", this diet, in addition to "regular physical activity," emphasizes "abundant plant foods, fresh fruit as the typical daily dessert, olive oil as the principal source of fat, dairy products (principally cheese and yogurt), and fish and poultry consumed in low to moderate amounts, zero to four eggs consumed weekly, red meat consumed in low amounts, and wine consumed in low to moderate amounts". Total fat in this diet is 25% to 35% of calories, with saturated fat at 8% or less of calories.[15]

Olive oil is part of the Mediterranean diet, although not of all Mediterranean cuisines: in Egypt, Malta, and Israel, olive oil consumption is negligible,[5] and in other areas, it is not predominant.[6][7] It contains a very high level of monounsaturated fats, most notably oleic acid, which epidemiological studies suggest may be linked to a reduction in coronary heart disease risk.[16] There is also evidence that the antioxidants in olive oil improve cholesterol regulation and LDL cholesterol reduction, and that it has other anti-inflammatory and anti-hypertensive effects.[17]

Although it was first publicized in 1975 by the American biologist Ancel Keys and chemist Margaret Keys (his wife and collaborator),[18] the Mediterranean diet failed to gain widespread recognition until the 1990s. Objective data showing that Mediterranean diet is healthy originated from results of epidemiological studies in Naples and Madrid [19] confirmed later by the Seven Countries Study, with first publication in 1970,[20] and a book-length report in 1980.[21]

The Mediterranean diet is based on what from the point of view of mainstream nutrition is considered a paradox: that although the people living in Mediterranean countries tend to consume relatively high amounts of fat, they have far lower rates of cardiovascular disease than in countries like the United States, where similar levels of fat consumption are found. A parallel phenomenon is known as the French Paradox.[22]

A diet rich in salads was promoted in England during the early Renaissance period by Giacomo Castelvetro in A Brief Account of the Fruits, Herbs, and Vegetables of Italy.[23]

A number of diets have received attention, but the strongest evidence for a beneficial health effect and decreased mortality after switching to a largely plant based diet comes from studies of Mediterranean diet, e.g. from the NIH-AARP Diet and Health Study.[24]

The Mediterranean diet often is cited as beneficial for being low in saturated fat and high in monounsaturated fat and dietary fiber. One of the main explanations is thought to be the health effects of olive oil included in the Mediterranean diet.

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Mediterranean diet - Wikipedia, the free encyclopedia

The Mayo Clinic Diet: A weight-loss program for life Mayo

Posted: July 23, 2015 at 9:40 pm

The Mayo Clinic Diet: A weight-loss program for life The Mayo Clinic Diet is a different approach to weight loss. It's a lifestyle that can help you maintain a healthy weight for a lifetime. By Mayo Clinic Staff

The Mayo Clinic Diet is a weight loss and lifestyle program designed by Mayo Clinic health experts. The Mayo Clinic Diet is a lifelong approach to help you improve your health and maintain a healthy weight. The Mayo Clinic Diet uses the Mayo Clinic Healthy Weight Pyramid as a guide to making smart-eating choices and encouraging daily activity.

The purpose of the Mayo Clinic Diet is to help you lose excess weight and to find a way of eating that you can enjoy for a lifetime. The Mayo Clinic Diet aims to teach you how to choose healthy foods and portions and to develop healthy lifestyle habits so that you can maintain a healthy weight for life. The Mayo Clinic Diet says that making healthy changes in diet and exercise can reduce your risk of weight-related health problems, such as diabetes, heart disease, high blood pressure and sleep apnea.

Why you might follow the Mayo Clinic DietYou might choose to follow the Mayo Clinic Diet because you:

Check with your doctor or health care provider before starting any weight-loss diet, especially if you have any health conditions.

The Mayo Clinic Diet is the official diet developed by Mayo Clinic, based on research and clinical experience and detailed in the book of the same name, published in 2010. You might have tried what you thought was a Mayo Clinic diet something you saw on the Internet or that was passed along by friends but it was probably bogus. The true Mayo Clinic Diet says that successful, long-term weight control needs to focus on your overall health, not just what you eat. It also emphasizes that the best way to manage weight long-term requires changing your lifestyle and adopting new health habits. The Mayo Clinic Diet can be tailored to your own individual needs and situations it isn't a one-size-fits-all approach.

The Mayo Clinic Diet has two main parts:

Follow the Mayo Clinic Healthy Weight PyramidThe basis for the Mayo Clinic Diet is the Mayo Clinic Healthy Weight Pyramid. The pyramid illustrates the importance of balance between exercise and eating healthy foods.

Eat healthy foods and portionsThe base of the Mayo Clinic Healthy Weight Pyramid focuses on generous amounts of healthy foods that contain a small number of calories in a large volume of food, particularly fruits and vegetables. Healthy choices in moderate amounts make up the rest of the pyramid, which encourages selecting whole-grain carbohydrates, lean sources of protein such as legumes, fish and low-fat dairy, and heart-healthy unsaturated fats. The Mayo Clinic Diet teaches you how to estimate portion sizes and plan meals. The Mayo Clinic Diet doesn't focus on counting calories, nor does it require you to eliminate certain foods.

Increase your physical activityThe Mayo Clinic Diet promotes regular physical activity and exercise, as well as healthy eating. When you're active, your body uses energy (calories) to work, helping to burn the calories you take in. If you've been inactive or you have a medical condition, talk to your doctor or health care provider before starting a new physical activity program. Most people can begin with five- or 10-minute activity sessions and increase the time gradually.

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Amazon.com: Best Fat Burner for Weight Loss – Liporidex …

Posted: July 22, 2015 at 9:40 am

Safety Information Consult with a doctor before using this product if you are being treated for any medical condition and/or you have a condition that requires you to take prescription drugs of any kind.

Indications For use as a DIETARY SUPPLEMENT when managing your diet in an effort to control appetite, reduce body fat and maintain weight loss, using a proprietary blend of clinically proven, all-natural ingredients, antioxidants and multi-vitamins. This product contains caffeine. Individuals who are caffeine sensitive may experience symptoms including, but not limited to, headache, restlessness, palpitations or insomnia. Do not mix with other sources of caffeine. For best results, use in conjunction with a proper diet and regular exercise. **Consult a physician before starting any diet or exercise program.

Ingredients Vitamin B6 (Pyridoxine HCl) Vit B12 (Cyanocobalamin) Citrus aurantium 30% Guarana 22% Caffeine Anhydrous Bioperine Bacopa Monniera Vinpocetine Choline Bitartrate Phenylthylamine Tyrosine Green Coffee Bean Ext Svetol Green Coffee Raspberry Ketones Evodiamine 98% Green Tea Ext Norcoclaurine HCL (Higenamine) Rhodiola rosea Root Ext Quercetin Ashwaganda Rt

Directions DOSAGE and DIRECTIONS For Liporidex MAX: Take TWO CAPSULES in the morning, along with a tall glass of water, preferably on an empty stomach and ONE CAPSULE 5-6 hours later in the mid-afternoon, for a TOTAL of 3 Capsules a day. Do NOT Exceed 4 Capsules in a 24 hour period. Drink plenty of water throughout the day to avoid dehydration. When first using the product, take only ONE capsule to first establish you're not caffeine/stimulant sensitive.

Legal Disclaimer FDA Statement: Results may vary. These statements have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to treat, diagnose, mitigate, prevent, or cure any condition or disease. These statements are based upon studies on the effects of specific key individual ingredients contained in the supplement and not any any study on the combination of ingredients. Consult with your doctor or physician before beginning any supplement or weight loss program. lipoRIDEX, lipoRIDEX MAXTM, lipoRIDEX PLUSTM lipoRIDEX NRGTM, and lipoRIDEX PMTM are trademarks of Nuretix Research Labs, LLC.

Actual product packaging and materials may contain more and different information than what is shown on our website. We recommend that you do not rely solely on the information presented and that you always read labels, warnings, and directions before using or consuming a product. Please see our full disclaimer below.

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Dieting – Wikipedia, the free encyclopedia

Posted: July 22, 2015 at 9:40 am

Dieting is the practice of eating food in a regulated and supervised fashion to decrease, maintain, or increase body weight. Dieting is often used in combination with physical exercise to lose weight, commonly in those who are overweight or obese. Some people, however, follow a diet to gain weight (usually in the form of muscle). Diets can also be used to maintain a stable body weight.

Diets to promote weight loss are generally divided into four categories: low-fat, low-carbohydrate, low-calorie, and very low calorie.[1] A meta-analysis of six randomized controlled trials found no difference between the main diet types (low calorie, low carbohydrate, and low fat), with a 24 kilogram weight loss in all studies.[1] At two years, all calorie-reduced diet types cause equal weight loss irrespective of the macronutrients emphasized.[2] In general, the best diet is one where you find a way to eat fewer calories in any way that you can.[3]

A study published in the APA's journal American Psychologist found that dieting does "not lead to sustained weight loss or health benefits for the majority of people."[4] However, other studies have found that the average individual maintains some weight loss after dieting.[5] Weight loss by dieting, while of benefit to those classified as unhealthy, may slightly increase the mortality rate for individuals who are otherwise healthy.[6][7][8]

The first popular diet was "Banting", named after William Banting. In his 1863 pamphlet, Letter on Corpulence, Addressed to the Public, he outlined the details of a particular low-carbohydrate, low-calorie diet that had led to his own dramatic weight loss.[9]

One of the first dietitians was the English doctor George Cheyne. He himself was tremendously overweight and would constantly eat large quantities of rich food and drink. He began a meatless diet, taking only milk and vegetables, and soon regained his health. He began publicly recommending his diet for everyone suffering from obesity. In 1724, he wrote An Essay of Health and Long Life, in which he advises exercise and fresh air and avoiding luxury foods.[10]

The Scottish military surgeon, John Rollo, published Notes of a Diabetic Case in 1797. It described the benefits of a meat diet for those suffering from diabetes, basing this recommendation on Matthew Dobson's discovery of glycosuria in diabetes mellitus.[11] By means of Dobson's testing procedure (for glucose in the urine) Rollo worked out a diet that had success for what is now called type 2 diabetes.[12]

The first popular diet was "Banting", named after the English undertaker William Banting. In 1863, he wrote a booklet called Letter on Corpulence, Addressed to the Public, which contained the particular plan for the diet he had successfully followed. His own diet was four meals per day, consisting of meat, greens, fruits, and dry wine. The emphasis was on avoiding sugar, sweet foods, starch, beer, milk and butter. Bantings pamphlet was popular for years to come, and would be used as a model for modern diets.[13][14] The pamphlet's popularity was such that the question "Do you bant?" referred to his method, and eventually to dieting in general.[15] His booklet remains in print as of 2007.[9][16][17]

The first weight-loss book to promote calorie counting, and the first weight-loss book to become a bestseller, was the 1918 Diet and Health: With Key to the Calories by American physician and columnist Lulu Hunt Peters.[18]

The Atkins Diet was suggested by the American nutritionist Robert Atkins in 1958, in a research paper titled "Weight Reduction". Atkins used the study to resolve his own overweight condition and went on to popularize the method in a series of books, starting with Dr. Atkins' Diet Revolution in 1972. In his second book, Dr. Atkins' New Diet Revolution (1992), he modified parts of the diet but did not alter the original concepts.

Low-fat diets involve the reduction of the percentage of fat in one's diet. Calorie consumption is reduced because less fat is consumed. Diets of this type include NCEP Step I and II. A meta-analysis of 16 trials of 212months' duration found that low-fat diets (without intentional restriction of caloric intake) resulted in average weight loss of 3.2kg (7.1lb) over habitual eating.[1]

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Dieting - Wikipedia, the free encyclopedia


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