Facts and Myths about oral health and cavities

Here is a list of myths that are associated with having a healthy mouth and the diseases related to it.

• Sugar is the only culprit

This is almost a fact, but still a myth. According to the dental experts, the truth is that foods that stimulate the acid production are the main cause of the cavities. This can include any food product that contains carbohydrate, not only sugar.

• Acid results in the decay of the tooth

Acid is not the direct cause of tooth decay. Acidic foods break down the enamel and weakening the teeth. This just makes it more prone to the cavities.

• Kids develop more cavities as compared to the adults

This is one of the biggest myths associated with the tooth decay. On the contrary, the adult’s mouths are more prone to cavities because of the dried mouth as the intake of medicines increases. This leads to a reduction in the saliva, which is a natural protecting agent against the decay.

• Aspirin by the tooth stops the toothache

Not true at all. To lessen down the pain or ease the pain, you will have to swallow the pill and not just let it be there. On the contrary, keeping an aspirin close to the teeth for longer duration will cause the gum tissues to burn and damage them.

• All types of fillings need to be replaced

Fillings surely have some life expectancy, but it all depends on the external factors like tooth wear and oral hygiene. If you take real good care of your teeth, you are sure to have an increased life of your fillings.

• You will come to know when you develop a cavity

Probably true, but by the time you realise, it will be very late and the cavity would have spread to larger sections of the mouth. You should therefore have timely dental checkups. Or else, you would require the assistance of an emergency dentist.

• After the treatment of the tooth begins, it stops decaying

No. Once the tooth has been treated, the portion which has been decayed is removed. You still need to take care of that area as well as the total mouth so that in future similar issues do not develop.

• Cavities have more chances of developing in between the teeth.

A cavity can develop in any region where the bacteria can reach and you cannot, or your toothbrush and floss cannot. You can consider using a mouthwash to ensure you cover all the areas.

• Clenching and grinding lead to cavities

Though clenching and grinding are one of the worst things that you can ever do to your teeth, they can never be responsible for causing the cavities.

• Cavities occur because of the gaps in the teeth

This is not always true. On the other hand, bigger the gaps, more easy it is to clean them.

• Chips or cracks in the teeth will lead to decay

In the cases of cracked teeth, you must immediately check out the source of this problem. Change all those habits that might be causing your teeth to decay or crack. Cracked teeth are always a symptom of something major.

• Teeth sensitivity signifies teeth decay

A tooth sensitivity is quite a common phenomenon and experiencing it does not necessarily mean that you have issues like cavities. You must consult an emergency dentist, though, if the problem persists.

You Are Not Fat! You Are Just Leptin Resistant

The hormone Leptin, some will call it the obesity hormone or starvation hormone. It was first discovered, not so long ago, in 1994 by scientists and raised huge excitement among the “losing weight” and dieter’s community.
Some scientists would call Leptin the Starvation hormone and not the obesity hormone. The hormone Leptin is produced in our fat cells goes to the brain through our bloodstream. Thanks to the Leptin, our fat cells are able tell the brain that our energy levels are just as right. Each person has a Leptin “Threshold” that is apparently set when we are born.
When your leptin level is above that threshold, fat cells are telling to the brain that they have enough energy to function normally, so that includes doing work out in a normal rate, burning energy in a normal speed and eat food in a normal amount.
So what happens when people go on a diet?
Let’s say you reduce your food amounts, or starve yourself and you start losing weight. Then your leptin levels are going down, below the threshold. Then the fat cells tell your brain: “Hey, we don’t have enough energy down here, will you do something?” this is causing the brain to get into starvation mode. Now your body feels that it needs to get this energy back to your fat cells, to generate more leptin and to get back to that threshold. This is what causing you to eat and what makes your leptin level get back to where it was.
So let’s simplify things. When Leptin levels are low, you are hungry. When they are high you feel full. So you might think to yourself now: “So why should not I take this Leptin thing as a pill or something, to “feel full”, and this way I would lose weight? “Wrong!
Well that was the first thing that people hoped when they first discovered Leptin in 1994. Finally there was a clear proof that obesity has a physiological explanation and it’s not just people who are being fat.
The obesity community was at a thrill. Many doctors believed that if you would give Leptin to people, that would raise the levels of Leptin and that would signal the brain to stop eating. But experiments showed that when people took it, it did not work so well.

You see, Leptin is made in the fat cells, so the more you are fat the more Leptin you make. That was a surprise to everyone because all thought that they are going to find low levels of Leptin in obese people. You see, the problem is deeper than that. In fat people, it is not the amount of leptin in the fat cell. It is just the Leptin is trying to signal to the brain to stop eating, but the brain will not get it. Something in this communication is not working right. This is called Leptin resistant, and the more you have it, the fatter you will be.
So basically it makes no sense to give Leptin to Leptin resistant people. It does not matter how much you give, it will not overcome this resistant.
Leptin works only in extremely rare cases in when people does not produce Leptin at all and become obese. When getting Leptin through injection this tiny group of people will stop overeating and lose weight. But for the majority of people it will not work. Leptin was never approved to be a treatment for weight loss.

The Value of Self-Defense Conditioning

If you are wondering if it is possible for someone who is not a talented athlete to be effective in self defense, you are not alone. Lots of self-defense authorities will be quick to point out you don’t have to be in good shape at all to protect yourself. The aim of taking a self-defense class is to develop techniques that will help you survive against those who are stronger than you.

Nonetheless, we must not ignore the value of conditioning for self-defense. You might be able to defend yourself when you are in terrible shape, but you will be a lot safer if you are in excellent shape. A complete diligence toward self-defense includes as much conditioning work as possible.

It’s been said there are two common explanations why fights are lost. There are occasions when you’ll basically be overpowered despite your technique. The more you do to greatly improve your physical endurance and your pure strength, the less likely this is. Of course, without good technique, there’ll always be individuals out there who can overcome you. Self-defense conditioning is just about considerably improving your odds of success.

You could be wondering then if you ought to be spending hours daily at the gym. The best value of your time is in fact to spend just a fixed, responsible amount of time on conditioning. Just 20 minutes of rigorous exercise each day will considerably increase your chances in a physical confrontation. This will provide you with extra strength in a moment of struggle. As your main concern is to guard yourself in a difficult situation, the improvements you gain through such a very simple workout could prove life saving. Don’t forget this fact when you feel a bit exhausted and are not all that keen on riding the stationary bike one day.

There is another benefit to be gotten here. You might find you are very fatigued every time you work out. It’s only natural that if you’re this out of shape, you’re winded during your self-defense exercises. That truly will ruin a lot of the fun that can be had in class. Additionally, it might cut the legs off of your ability to learn as you become so involved with trying to catch your breath, much of the class material is missed. So along with making you an even better fighter when required, conditioning will improve the quality your self-defense exercises. The better you are able to physically master your self-defense practice, the more benefits you are going to get. It means your potential to safeguard yourself will increase immeasurably.

You don’t have to make physical fitness a career pursuit to become proficient in the area of self defense, but it helps to be fit. You’ll find that as your fitness gets better, your self-defense class performance is going to improve. While this takes place, your feeling of security will improve.

Healthy Eating Plan For A Detox Diet

If you’re going to pursue a proper detox regiment, then you’ll need a healthy eating plan to ensure the best results. While there are many popular detox plans around today, only a few will properly cleanse the body in a healthy and fulfilling way, so it’s best to pick the plan that leaves you feeling your best. Many people make the mistake that a good detox diet requires no eating. While some detox plans encourage a liquid only diet, these may result in weight gain once the regiment is over, so to avoid excessive gain while achieving detoxification, you’ll need to have a healthy eating plan.

Quantity Of Intake While you’re going to be eating less on your detox plan, you’ll actually be eating more often. One of the best ways to approach a detox plan is to set 5-6 eating times throughout the day, consisting entirely of small meals made up of fruit and vegetables (and the occasional carbohydrate). Eating small meals more often, as compared to larger meals less often, will keep you from getting hungry as the day goes on. Most people will break their detox regiment when they become to hungry, as certain urges may kick in, leaving you vulnerable to your cravings. Eating 5-6 small meals at proper intervals will ensure that your hunger is satiated, so the cravings won’t get too bad.

The quantity of your water intake should also increase to compliment your healthy eating plan. Make sure to drink a full glass of water with each small meal, while also drinking steadily throughout the day. This will ensure that the body stays hydrated, so you won’t confuse dehydration for hunger. An increase in water intake also means better detoxification results, so make sure to drink plenty as the day goes on.

Quality Of Intake A healthy eating plan means better quality food, so be prepared to start thinking green. As mentioned before, your meals will mostly consist of fruits and vegetables, but don’t think that this is all bad. There are plenty of options for fruits and vegetables to choose one, and they don’t always need to be eaten raw. Many vegetables can be grilled or steamed to add a twist to a dish, while fruits can be blended into smoothies for a quick meal on the go.

You can avoid carbohydrates if you wish, but if you’re looking to keep off the weight from your detox diet, then you way want to consider a steady intake of carbohydrates during your regiment. Cutting the carbs out entirely may lead to weight increase after the detox is over, so eating carbohydrates once a day, such as wheat pasta or wheat bread, will help you adjust to the diet without worrying about weight loss later on.

A healthy eating plan for a detox diet will consist of many small meals with a healthier quality. The benefit of this regiment is that the body will go through a process of cleansing, as it will only take in foods with plenty of nutrients, while consuming a lot of water throughout the day to properly drain the body.

The most important step to a healthier life is the change to a healthy diet. Get more information from the free copy of my e-book report to make better choices!

Fat Loss Products The Best Remedy For Weight Loss

On the other hand all those products which are famous for their natural, herbal and green supplements simply don’t work. Processed and canned fruits also do not have as much fiber as fresh fruits. You can also mark important dates such as your weight loss progress in your diet calendar.

When you realize that this includes your meals – and many times online support or weight management tools, it may actually save you money over the long run. That’s why these supplements are called a fat burners. That’s another benefit that you can get from this fiber, aside from making you lose weight. It is also reported to not make the body crave sweets like sugar and artificial sweeteners do.

Careful stair sprinting should be combined with other exercises too like situps, pushups, and squat thrusts. People have put in many hours into this supplement. So if a lot of people make use of different equipments for their work to be easy,then why do other people do not take the advantage of weight management tools for loosing weight?

All you have to do is drink eight glasses of water a day and that alone should help you lose at least 5 pounds a month. It’s like when my friend was looking for weight loss supplements reviews. This is when I recommended xls. When we make a research about the fat burning weight loss supplements then we have to choose literally from thousands of brands. You can choose from any of the above options, but the truth remains that any diet pill that work effectively if you have a proper exercise and diet regime along with it. If you have a few minutes out of your day today, then read on to learn more.

If you want dessert after dinner, share one with the whole family. There will be set backs and it won’t be easy, but giving it your best is better than living an unhealthy life. Try drinking more water as it aids the digestion and flushes toxins out of the body.

These may not be so much effective and may take longer time in reducing the bulge of the body. These methods promote natural weight loss and are easy enough that anyone can do it. There are some new offerings, but they are derived from age-old wisdom. Everybody knows which weight reduction is about adjusting your lifestyle habits with a substantial degree.

Loosing weight could be very difficult especially if you don’t have the right weight loss tools to help you in your quest or journey of reducing weight. Natural diet pills work well, as meal supplements, before or after workout additions, and/or “shouldn’t have eaten that” forgiveness. Whenever attempting any method of how to lose fat on the stomach it should be considered how sustainable it is. We’ll take a look at what I consider to be the three important components of a highly successful weight loss plan and then I’ll show you exactly how to implement that plan to guarantee success. Proactol is the best herbal aid to suppress appetite and it also increases stamina with increase in joint flexibility .Proactol is also used as remedy for aches and pains.

There is no easy way to lose weight except just putting in the work. Simply changes to your daily life can get you walking longer distances. Of course beginning a weight loss program can be daunting if you go it alone – this is also true even of the calorie shifting method.

A comprehensive appearance: just what makes Argan oil so effective

Today if you walk down the alley of any kind of drugstore, lots of items now profess to include argan oil, as well as asserts abound as to its amazing properties.But is it actually that good? I decided to examine.

The first problem I found, is that there are a lot of replicas available. A bunch of thinned down argan oil asserting to be real. The trick is to consider the elements, you wish the pure things. The elements must merely be:” 100 % Argania Spinosa Bit Oil”. In all honesty, if there’s anything else provided, you merely don’t wish it.

Now when you get your hands on the pure things, that’s when the magic occurs. Besides its typical culinary usages, neighborhood Moroccan lady have actually also used argan oil cosmetically for hundreds of years. They have actually utilized it as the cornerstone for their typical charm dishes, to protect their hair, skin as well as nails in a completely dry desert atmosphere. Traditionally the oil has also been used medicinally, as a topical oil to address various skin conditions. The properties of this oil are definitely restorative as well as healing. Nonetheless in spite of just what some popular brand names are stating, to date there have actually not allowed level costly clinical trials, to support just what ladies have actually recognized for centuries. Most clinical trials have actually been concentrated on the culinary use of argan oil (which has also disclosed some astounding anti-cancer wellness advantages) but little has been really shown on the topical use of pure argan oil. Nonetheless, just what we can do is break it down by examining the structure of the oil, as well as taking a look at the study done on each of these substances independently, which are found within Argan oil, to learn more.

So, pure argan oil consists of: vitamin E, vital fatty acids, prostaglandin, phytosterols, polyphenols, ferulic acid as well as a whole lot of opposing priceless substances that are possibly way too much of a mouthful for you today. It does appear difficult, but remember that each of these substances are effective, have particular functions that help your physical body as well as have actually been shown to do so many times over.

First of all, argan oil is high in tocopherols (vitamin E). Vitamin E is populared as the potion of youth– an effective antioxidant that slows down aging. It is necessary in safeguarding your physical body from rough environmental disorders, such as sunlight exposure as well as contamination. It has been shown to dramatically help in the reduction of scarring from injuries as well as the look of stretch marks.

Argan Oil is 80 % unsaturated vital fatty acids. The most abundant which are Omega 9 (Oleic acid) as well as Omega 6 (Linoleic acid). Topically using these can have a number of extremely good impacts on the skin. Fatty acids enhance wetness retention as well as keep the skin flexible as well as company. It has been shown that they are particularly healing to severe completely dry skin issues like dermatitis.

The Prevention Of Age Related Neurological Decline

Our bodies are under constant assault from environmental toxins, pollutants in our food supply, pollutants in our water, and toxic additives in our food supply. Collectively they contribute to a state of neurological distress which, in turn, contributes to a state of premature aging of our brains. This is often a precursor to Alzheimer’s Disease and Parkinson’s Disease. If this were to happen to you, it would be the beginning of the final chapter of your life. And that final chapter would be like staring in your own personal horror movie.

It’s a well known fact that there is no cure for these two ailments (from a pharmaceutical standpoint), and there are no cures on the horizon (from a pharmaceutical standpoint).

But for thousands of years, practitioners of Traditional Chinese Medicine have used Gastrodin to treat a variety of cognitive problems like headaches, vertigo, seizures, and even paralysis. Gastrodin is an extract from the orchid, Gastrodia Elata. It acts as a broad scope brain shield that protects against a variety of circumstances that contribute to age related degeneration of our mental capabilities. Western researchers are slowly finding “new” advantages of Gastrodin supplementation. For example, it possesses regenerative capabilities which allow for the re-balancing of neurotransmitters, improving blood flow, decreasing memory loss, reducing the risk of contracting Parkinson’s Disease and Alzheimer’s Disease. It also protects brain function during a stroke.

Mainstream medicine’s theory regarding brain health is that dormant brain tissue has no chance of regenerating itself. According to their way of thinking, once there is a loss of brain function, there is no chance of a reversal.

New discoveries in molecular science have uncovered some significant facts with regards to the brain’s ability to heal itself. It’s a well known fact, among holistic advocates, that the body is fully qualified to heal itself. So the brain, the most sophisticated organ in the body, should have no problem accomplishing such a seemingly meager task. Scientists have discovered the brain’s ability to regenerate the neurons involved in brain remodeling, commonly known as plasticity. Plasticity is the process where brain cells recognize and reconfigure their connections to form new memory capabilities and promote learning potential.

Advocates of holistic medicine have made some significant discoveries about how Gastrodin possesses the qualities to stimulate the neuro-regenerative process. Research on Gastrodin has confirmed it’s ability to mobilize and activate specific aspects of the brain’s regenerative capabilities. So it seems as if Gastrodin is capable of activating the brain’s regenerative mechanisms potentially preventing loss of brain function at any age or physical condition.

A major cause of brain aging is a reduced volume of blood flow to the area. This causes the brain to experience a low grade of oxygen starvation and suffocation. There is a direct link to reduced blood flow to the brain and impaired memory function. Research on laboratory animals and human subjects indicates Gastrodin has the ability to increase blood flow to the brain.

Memory Loss

A major concern of all of us is will we experience memory loss as we get older ? The thought of not being able to remember the names of loved ones or getting lost in an area you have lived in for years is a cause for genuine concern. Have you ever entered a room and then asked yourself “what did I come in here for ?” then secretly asked yourself “is this the beginning of a memory problem ?” Gastrodin has the ability to potentially prevent or reverse those mental impairments. Potentially allowing you, or a loved one, to retrieve those lost memories storied in your mental “hard drive”.
Stroke

When a person has a stroke, a cataclysmic disruption of blood flow to the brain occurs causing an excess of excitory brain activity. This results in the activation of destructive enzymes and the accumulation of inflammatory cytokines ( substances that, when secreted, have an effect on other cells ) The end result is stroke inflicted brain damage and occurs in an extremely short period of time. That’s why stroke victims are encouraged to seek help immediately.

Gastrodin has the unique ability to balance excitory-to-inhibitory neurotransmitter levels, making it therapeutically significant in a stroke situation. Once Gastrodin is metabolized in the body it stimulates the production of an enzyme that restores normal structure to the brain’s proteins that were damaged during the stroke.

Those who suffer head trauma, stroke, or undergo heart surgery can accumulate years of brain aging in a very short period of time. Gastrodin, the extract of a Chinese medical orchid, is capable of activating dormant self healing programs hidden deep within your brain. Gastrodin, a major asset from Mother Nature’s inventory.

Do not under estimate the importance of brain health. You can have the physical attributes of an Olympic triathlete but all those beautiful muscles will not function efficiently if your brain is not functioning properly. Your brain is “mission control” for your body. Remember “Houston We Have A Problem ?” Who did the astronauts call for help ? The brains of the mission, mission control.

Importance Of Having A Healthy Diet Menu

Many people these days are ever aware of their health and have begun to consider seriously the importance of a healthy diet menu. Processed foods are regarded as unhealthy and a major cause of many diseases such as cancer and high blood pressure. Medical experts are recommending people to stay healthy by having the right diet. It is therefore, important you eat fruits and vegetables because these foods contain a high amount of fiber. Sugary foods must be avoided, including foods rich in preservatives and additives.

A healthy diet menu contributes greatly to your health since it increases years to your life. Currently, sickness cost is very expensive and medication prices are also increasing. Therefore, to avoid this, you must ensure that you include a healthy diet often. There are many benefits of a healthy diet that you will find very enjoyable and useful. Preparing food can be made to constitute a healthier way of life. Junk food and snacks are rich in salt and preservatives, so you must avoid such foods and focus on eating more fruits instead.

Furthermore, overweight people are growing in number because of less healthy foods involved in their diet. Poor diet menu contributes vastly to weight gain, cholesterol counts and high blood pressure. Poor practices in buying food must be changed in order for you to enjoy the importance of a healthy diet menu. Life is so valuable, and it becomes wasteful if you do not take care of it. Apart from a good diet, you should exercise regularly to improve your metabolism. Drinking alcohol should be moderate and smoking discontinued as this may lead to lung cancer. Performing these actions, plus taking the right diet can contribute to a healthy life.

Moreover, a healthy diet menu is also about detoxing your body by eating particular food that can help in this process. Some specific diet foodstuffs that you can buy to detoxify your system are available for sale. If you desire to detox your body, then you can consider several interesting choices, which can give you good results. Detoxification is a significant process of cleansing the body, which removes toxins and improves your health by keeping your body free from all types of illnesses.

Herbal treatment for colon detoxification is useful since it involves using natural herbs that help to get rid of toxins and waste material from the body. Adding these herbs to your food will enable the food to have a healthy diet menu. Consumption of large amounts of fiber in the form of flax seeds and rice bran plus fresh fruits and vegetables can be a helpful method to detoxify your body. All that you require to do is to ensure that your diet has large amounts of these food products.

There are many benefits to having a healthy diet menu, and the most important one is for your well-being. Having a physically fit body enables you equipped to do anything you focus your mind to. Greater than that, having a healthy lifestyle will allow you to impact people around you. Since you become what you eat, it also displays a great example on the importance acquired from a healthy diet.

The most important step to a healthier life is the change to a healthy diet. Get more information from the free copy of my e-book report to make better choices!

Healthy Eating for Kids Made Easy

Healthy eating for kids doesn’t have to be difficult. All you really need to do is find better alternatives to the junk food that they see advertised everywhere they look. Children need good nutrition to grow up healthy and strong. A steady diet of junk food will not provide them with the nutrition they need.

The first step to healthy eating for kids is to have lots of good tasting, healthy food for them to eat at home. Make it easy for them to choose healthy food at home. Stop buying all the over processed, sugar and salt laden snacks and replace them with healthy choices like apples and bananas, low-fat yogurt, or celery with peanut butter. Carrots sticks and colorful sliced peppers with a little low-fat ranch dressing are easy to prepare and have ready to go in the fridge. Whole grain crackers and cheese or whole grain baked crisps are a far better choice than potato chips and other fried snacks. Switch your bread and cereals to whole grain products. Children should have 4-6 servings of whole grains per day and bread and cereal are good ways to get them. Sugary drinks should be saved for special occasions. Children should drink low-fat milk and lots of water. The sooner you start the program of healthy eating for kids the sooner they will learn lifelong habits of healthy eating.

Family meals are an important part of healthy eating for kids. They are a comforting ritual for both parents and kids. It is a good time to get caught up on how every one’s day went and introduce kids to new foods. It’s also a good time for parents to be good role models and eat healthy food too. Try to have dinner at approximately the same time each day so kids won’t snack too late in the afternoon. Breakfast is a good time for a family meal as well. It’s the most important meal of the day and children who eat a healthy breakfast trend to do better in school.

You’re not going to be able to eliminate junk food from your children’s diet altogether. The aim is to have them in the habit of reaching for healthy foods because it the normal thing for them to do. If you establish good eating habits for your family you will be well on your way to healthy eating for your kids.

Benefits Of Eating Healthy

A healthy diet normally plays an essential role in the development of your body. With the evolution of numerous fad diet types, individuals are unable to differentiate between a weight loss diet and a healthy diet. A healthy diet is formulated for improving your health and maintaining it in the long run, while a weight loss diet will assist you in shedding the extra pounds from your body. However, if you are trying to achieve your weight loss goal, you can follow a healthy diet as well to control your additional weight gain. In this article we are going to look at some of the benefits of eating healthy.

Benefits of Eating Healthy –
A healthy diet is ideal for nourishing your body and protecting it from infections. Normally, it is believed that healthy body is one of the biggest wealth that you can have. Ensuring that you supply the right food in your body is thus very essential if you want to leave a healthy lifestyle. The following are some of the benefits of eating healthy. They include:

*Weight Control –
Excess weight gain in your body to an extent that it exceeds the normal limit is not considered ideal if you want to maintain your health. Proper dietary intake will assist keep a watch in your weight increase in a positive way and thus you will be able to reduce the chances of getting infected with the fat related diseases such as obesity and heart diseases.

*Immune System Improvement –
Ingestion of the vegetable rich diet is considered very essential since it can improve your immune system. The ingredients like vitamin B, vitamin C, folic acid, iron, etc. present in the healthy foods can assist you in this improvement.

*Prevention of Diseases –
A healthy diet can play a very essential part in preventing the possibility of contracting diseases in your body. For instance, with intake of an ideal diet, you can protect your body form getting infected with the various types of heart diseases such as heart attack. If you are a hypertensive individual you can control the blood pressure levels if you consume this type of diet.

*Pregnancy –
If you are pregnant, you can maintain your health and that of the fetus by consuming a good dietary meal. Benefits of eating healthy during your period of pregnancy require to be clearly understood and the appropriate measures taken. It is only with the assistance of a nutritious diet that you can expect to a have a baby who is healthy.

*Feeling Well All the Time –
The consumption of a nutritious diet will clear all your impurities and allow your body system to function efficiently and effectively. When all your body systems function properly or work in unison, you start feeling enthusiastic and thus you can face life in a very positive manner.

In conclusion, you should know that your body is much like machines and thus it requires to be properly taken care of. Thus try to maintain it by eating a nutritious meal every time if you want to leap the above benefits of eating healthy.

The most important step to a healthier life is the change to a healthy diet. Get more information from the free copy of my e-book report to make better choices!