Merry Christmas Everyone: Christmas is a great time to relax, enjoy good food and share fun times with those we love. It can also be a time to reassess health and diet matters. Learn how I can help you. Read more »

Close

Articles

Food & fluids

8 Healthy tips when making ‘real food’ choices

Shopping trolledOver the past 50 years our diet has moved away from being based on the ‘real food’ we grow and cook ourselves to being one which is more dependent on the use of some processed foods and also eating more of our meals away from home.

Many people believe we have lost the art of cooking. 1

Compared to ‘real food’ our present, more highly processed, diet has less dietary fibre, fewer micronutrients and is higher in additives, sugar, salt and calories. 1

Alongside these dietary changes advancements in mechanisation and technology has also meant a more sedentary lifestyle with less exercise.

Many research studies have concluded that these environmental factors have combined to increase the incidence of non-communicable diseases, such as cardiovascular disease, obesity, diabetes, metabolic syndrome etc, around the world.1

Food producers

It is tempting to lay some of the blame for poorer health at the door of the food industry however they are simply responding to consumer demand.

While food manufacturers could always do more to lower salt and sugar levels in our foods a recent study of nine food items found that between 2003-2013 food manufacturer’s had reduced the salt content in breakfast cereal by 28%; canned spaghetti by 15% and breads by 15%.2 One could also argue that there has never been a wider range of low energy, low-fat, salt and sugar items available for the consumer to choose from than there is today.

While people may express concern about the use of food additives to prolong the shelf life of foods we must remember that the additives of earlier times may have been cockroaches and weevils. We expect our food today to be fresh and available all year round and mostly it is.

The most important issue today is food safety, the availability of our food supply and it’s security.

Food safety

If we choose a lifestyle where others grow and process our food can we be sure that it is still safe to eat?

Here in New Zealand there is very robust legislation that governs our food supply:

  • The Ministry of Primary Industry (MPI) protects our food from biological risk; governs productivity; resource sustainability and sets standards for exporters. 3
  • The Ministry of Agriculture and Forestry is responsible for the biosecurity of plants and animals entering and leaving NZ. They are also concerned with animal welfare and along with the Ministry of Fisheries were amalgamated under the MPI organisation in 2010. 3
  • The MPI also cover food security through the Australian and New Zealand Food Standards Authority (ANZFSA). This bi-national government agency covers food standards, consumer information and food science. It interprets and enforces codes that govern food labelling, additives, genetic modification issues etc. 3
  • Organic foods do not have specific legislation governing certification. However all commercial producers in NZ are subject to requirements of the Fair Trading Act which covers misleading behaviour. Also a number of standards are used including Demeter International, IFOAM and Biogrow to keep food quality high.

Buyer beware

While the government can impose legislation regarding food production and supply it is the consumer who ultimately makes the decision about what they are prepared to swallow.

As with all things purchased the ‘buyer beware’ rule applies. However for this to work well when applied to our food chain we need to have readily available nutrition information so that people can make informed decisions regarding the foods that they buy and how much they consume.

Even ‘healthy foods’ are not without risk

It is possible to put on a lot of weight eating healthy foods. This is not just a question of brands or its nutrient content but serving size versus the nutrient needs of the individual.

8 Tips to help you make healthier food choices

If you would like to reduce the intake of the saturated fat, salt and sugar:

1. Read food labels

  • Compare foods on 100g and choose the product lowest in energy.
  • Then choose the one with the lowest sugar, fat and salt but with the highest dietary fibre. 3

2. Become aware of added sugar

In an effort to reduce the high rate of obesity and Type 2 Diabetes around the world, the WHO is urging us to reduce the intake of added sugar from 10% of energy i.e 12tsp (48g) per day down to 5% of energy i.e. 6tsp (24g) per day.4
So on a practical level how could this be achieved with a food product such as yoghurt?

Yoghurt is a very healthy food and a good source of protein and calcium. However it is interesting to see the effects that flavouring agents have on sugar and energy intake. Making your own yoghurt and then adding fresh fruit is a healthier option if you have the time.

Yoghurt Energy Prot Fat Sat Fat Carbo Sugar Sodium
kJ/kcals (g) (g) (g) (g) (g) (mg)
Uno yoghurt® 369/88 4.1 1.9 1.2 13.4 9.9 33
Puhoi® 710/169 5.9 8.1 5.3 18.3 18.1 65
Symbio® 296/71 4.2 0.9 0.5 10.4 8.8 40
Meadow fresh Lite® 250/60 4.8 0.1 <1 9.7 7.1 40
Easi yo natural® 241/58 4.5 1.7 1.2 6.6 6.6 0.039
Easi yo strawberry® 434/104 3.8 3.6 2.6 14.3 14.2 0.035

3. Wise up to cereals

The goal with cereals is to achieve a moderately high fibre content with the fewest calories and levels of sodium, sugar and fat. Porridge and Weetbix ® are both low in sugar and salt however if these things are then added during cooking or service the benefit may be lost. So go easy if adding brown sugar, honey or maple syrup toppings.

Notice also that although it is a healthy food muesli does have a higher fat content than other cereals. Muesli is also a lot heavier than the other cereals so it is easy to eat a considerable number of calories in one serving. This may be less of a concern for an active, growing athlete, however if weight management is a consideration then care should be taken with the serving size.

Cereals (100g) Energy Prot Fat Sat.Fat Carbo Sugar Fibre Sodium
    (g) (g) (g) (g) (g) (g) (g)
Porridge with water 203/45 1.5 1.1 0.1 8.2 0 0.8 160
Sanitarium San Bran 1240/296 14.6 1.7 0.3 37.1 14.3 36.8 340
Sanit, Sultana Bran 1410/337 9.5 1.7 0.4 62.9 22.7 14.9 495
Sanit.Natural Muesli 1560/373 10.3 6.9 1.8 62.2 21 9.1 480
Kelloggs Frost Loops 1640 392 6.4 1.5 0.5 85.5 38 2.4 270
Kelloggs Coco Pops 1570/375 6.3 0.3 0.2 83.5 31.7 3.5 415
Nutrigrain 1600/382 21.9 1 0.2 69 32 2.7 275
Weetbix 1480/354 12 1.4 0.3 67 2.8 10.1 270
Hi Bran Weetbix 1490/356 12.3 5.3 3.5 55.8 8 17 318
Oat Bran Weetbix 1510/361 12.7 2.3 0.4 66.7 6 9.8 240

4. Actively lower salt intake

Salt was once used as a preservative, but it is now mostly added for flavouring.

As an excess of sodium can weaken bone and increase blood pressure care should be taken if adding salt when cooking or serving food. As NZ soils are low in trace elements iodine is added to salt in NZ . Along with soups and sauces, canned foods can be a major source of salt in the diet.

While it is very healthy to include beans and lentils into our diet for extra dietary fibre and protein, canned baked beans can be a major source of salt. This is particularly so when other flavouring agents are added such as bacon and cheese. If you had the time buying canned lima, butter or cannelloni beans, washing them then adding canned whole tomatoes would be a much healthier alternative.

Baked Beans  Energy Prot Fat Sat.Fat Carbo Sugar Fibre Sodium
 (100g) (g) (g) (g) (g) (g) (g) (g) (mg)
Watties® Baked Beans 420/100 5 0.5 0.1 16 7.5 0.5 460
Watties® Baked Beans Lite 340/81 4.2 0.5 0.1 12.6 4.6 4.7 285
Weight Watchers®Baked Beans 360/86 4.8 0.5 0.1 12.9 4 5.2 220
Watties® Baked Beans Bacon 435/104 5.8 1.4 0.4 14.3 6.5 5 485
Watties® Baked Beans Cheese 445/106 5.7 1.2 0.5 15.4 6.7 5.6 415
Washed lima beans with tomato 241/57 3.8 0.25 0.01 10 3 3.1 72

5. Notice the fat and salt content of lunchtime food items

When considering sandwich filling ideas keep in mind that meat and cheese (particularly slices and cheese sticks) can both be major sources of salt and saturated fat so spread out the use of these foods through the week by using more fish or chicken.

Also notice that when carbohydrate is added to flavour tuna the protein and energy level drop. Buying tuna in spring water and then adding your own flavourings such as chopped herbs, spring onion, tomato and fresh lemon would greatly reduce the sodium levels if convenience was not an issue.

Sandwich Protein fillings Energy Prot Fat Sat.Fat Poly. Fat Mono. Fat Carbo Sugar Sodium
(g) (g) (g) (g) (g) (g) (g) (g) (mg)
Tuna in Spring Water 460/110 24 1.1 0.5 0.4 0.2 0 0 240
Tuna in oil 585/140 25.6 4.1 0.7 0.5 2.6 0 0 424
Tuna, Tomato +Basil 378/90.4 16.9 0.9 0.4 0.3 0.2 3.7 1.8 340
Tuna, Lemon Pepper 378/90.4 17.5 1.2 1.2 0.4 0.3 0.9 0.8 440
Ham,sliced 435/104 13 5.1 1.8 0.51 2.25 1.7 0 1500
Chicken, Breast 691/165 31 4.6 1.4 0.5 2.3 0 0 65
Egg, Boiled 564/134 12.1 9.5 2.5 0.9 4 0.55 0.55 140
Cheese, Tasty 1742/416 24.5 36 22.8 1.2 8.1 0 0 750
Cheese, Edam 1493/356 28 27.7 16.7 0.44 5.6 0 0 780
Cheese,Edam Slices 1290/308 20.1 24.8 17.2 N/A N/A 4.6 3.2 1190
Blue Vein Cheese 1469/351 21.6 29.9 19.8 0.65 6.5 0 0 1050
Cottage Cheese 390/93 13.6 3.5 2.1 0.11 0.93 2 2 394

6.  Front of packet labelling

  • The Pick the Tick program adopted by the National Heart Foundation (NHF) in NZ in the 1980’s is a shopping program that is well recognised for consistency and purpose. One tick is used to denote healthier processed foods based on the NHF healthy criteria for each food category. Two ticks now also denotes foods from staple food groups which are also healthy food choices e.g. grains, meat, fruit and vegetables etc.
  • The traffic light system is used in UK and USA to note ingredients in red for foods that have limited food value verse green which offers a healthier food choice.
  • The five-star system recently adopted in Australia and NZ is based on 100g servings and awards more stars for healthier food products. While this is a very useful system in that foods can be compared for nutrients and energy on 100g it must be noted that some foods such as sandwich spreads like Vegemite® (normally eaten in 3-5g amounts) would never receive a healthy rating as on 100g its sodium content would be excessive.

Also the average serving for cereals is 30-45g and once again on 100g foods such as bran cereals would rate too high for sodium to receive a healthy star rating.

7. Shopping apps

If you live in Australia or New Zealand and have cellphone access to the internet then download Foodswitch. This very clever app is able to not only scan the bar code on food items but also quickly offer you information on 3-4 other similar foods that are healthier than the one in your hand. If the food scanned is not in the system then a food switch camera icon will appear on your phone asking you to please photograph the bar code, front and back of pack food information panels so that the system can be kept up to date.

8. Serving size

Ultimately people need to learn how much they should eat within the main foods groups in order to maintain good health each day.

Baseline information is available for all age groups from the Ministry of Health. It is important to note however that nutrient needs change when people develop diseases such as obesity, diabetes, metabolic syndrome, allergies & intolerances etc or when their nutrient needs increase as a result of higher demand such as through exercise, pregnancy, COPD etc.

If you would like a personal assessment to find out your nutrient needs and serving sizes then do contact us today.

For more information read Lea’s other articles:

Muesli and sports bars can aid performance
Sugar control is essential for better health
Boosting fibre intake offers health benefits
How to increase the ‘Good’ fats in your diet
How much food do you waste each day?

References

1.Lustig R. Is a calorie, a calorie? Processed food experiment gone wrong http://www.shlnews.org/?p=1018
2.Munro D; Mhurchu C; Jiang Y; Gorton D; Eyles H. Changes in the sodium content of NZ processed food 2003-2013. Nutrients 2015 7 (6) 4054-4067.
3. New Zealand information on MPI food standards, and labelling http://www.foodsmart.govt.nz/whats-in-our-food/food-labelling/understanding-food-labels/
4.WHO calls on countries to reduce sugar intake among adults and children. March 2015. http://www.who.int/mediacentre/news/releases/2015/sugar-guideline/en

About the author View all

Lea Stening

Lea is one of New Zealand’s leading paediatric dietitians and also specialises in Sports Nutrition. She has specialised in Paediatric Nutrition for 31 years and in 1985 was the first paediatric dietitian to enter private practice in New Zealand. Lea helps families through her private consultations, public lectures, newspaper and magazine articles as well as television and radio interviews. Read more »

View all posts by Lea Stening »

Comments

Leave a Reply

Also in Food & Fluids View all »

  • Snacking on the plant-based diet

    Business is booming in the snack food trade. However not all commercially available foods are good for our health. Find out how planning snacks can help to power your day Read more »

  • Can caffeine improve your performance?

    New Zealand ranks 13th in the world for coffee consumption ahead of Australia and USA. What are the effects of caffeine on our health and can it improve our performance? Read more »

  • Soup to soothe

    There is something very comforting about a bowl of soup especially on a cold winters day or if you are feeling unwell. Here we compare soups available today and offer guidelines on choosing the healthiest. Read more »

  • The active life of yoghurt

    Yoghurt is a healthy, economic and beneficial way to supply the body with macronutrients particularly protein and calcium, very convenient as a meal or snack its health benefits could help you. Find out more.. Read more »

  • Alcohol and sport- Is it a good match for you?

    When used responsibly alcohol can help to relieve tensions in athletes and to build feelings of inclusiveness in a team. However in excess it can slowly unravel training, health and sporting careers. Read more »

  • Don’t like fish?

    Fish is high in protein, iron, B group vitamins and essential fatty acids. But not everyone likes it. What can parents do to help their child try it again? Read more »

  • Are nuts all they are cracked up to be?

    Are nuts healthy and how much do we need to eat in order to enjoy their health benefits? Read more »

  • Wise up to Discretionary Foods for better health

    If you are struggling to lose weight or lower your cholesterol then taking a closer look at your intake of discretionary foods can improve your results. Read more »

  • Could you make healthier decisions when shopping?

    Every food item we drop into our supermarket trolley isn’t just affecting us but also the health of those we provide food for. How well do you shop? Read more »

  • How to put ‘real’ flavour into...

    It can be so easy to snip the top off a packet of flavouring when cooking. But if we really want to reduce the salt, fat and sugar in our diet natural flavours are best. Find out how. Read more »

  • Get children cooking this Christmas

    Increasing the confidence of children to cook from scratch is now seen as part of the strategy to reduce chronic diet related disease and obesity. We offer 12 top foods to know how to cook before leaving home. Read more »

  • Garnishes galore and all those “little...

    Is garnishing getting out of hand? Find out how much energy those "add ons" really do add. Read more »

  • 8 tips to help you break the sugar habit

    What habits would you like to break? With all eyes on sugar reduction learn the steps to make this happen to achieve better health now. Read more »

  • Time your eating for better performance?

    If playing sport or exercising, understanding the GI can help you to select foods that will provide optimal energy at key stages of activity for better performance. Read more »

  • What’s the fuss about fructose?

    Sugar has been the focus of attention lately amidst concerns for our dental health and obesity. But what about fructose, the sugar that intrinsically exists in fruits and vegetables? Could this be injurious to our health too? Read more »

  • Get into fruit and vegetables for optimal health

    Do you get your 5+ A Day servings of fruit and vegetables? Learn how gardening and creative activities can improve your consumption of these foods and maximise their nutritional benefits for better health. Read more »

  • 15 Tips for healthier barbeques this Christmas

    Are you planning a Barbeque this Christmas? It's not hard to lower everyone's saturated fat, salt and sugar intake while still serving beautiful, tasty food. Read more »

  • Tips to help you ‘shake off’ the...

    In a bid to reduce the intake of processed foods many food manufacturers are modifying their products to meet new food guidelines particularly regarding salt. Find out if you are still getting too much? Read more »

  • What’s to drink?

    As concern, regarding the sugar and energy content of carbonated drinks and fruit juice, gathers momentum many people are looking for alternative drinks to have. Read more »

  • Is going “Gluten Free” a healthy...

    As the popularity of gluten- free diets grow we need to question whether in fact it is a healthy option for any of us and if not how can we make it so? Read more »

  • Does your diet tick all the boxes?

    Is dieting still fun if it ages you? Find out if your diet ticks all the boxes for your better health and performance. Read more »

  • Organic food markets are gaining traction

    Organic foods are more expensive but as more farms convert to organic food production the costs do come down and the savings to the environment by reducing pollution and conserving water and soil quality may, in the long-term, be money well spent Read more »

  • Fish and mercury contamination

    While fish can also contain some mercury it is still possible to enjoy the health benefits of eating fish and keep the exposure to mercury within safe limits. Read more »

  • Juice diets – are they as healthy as...

    For busy people, who might rather drink than chew their fruits and vegetables, the juicing trend sounds like a "gods send". What possible disadvantages could there be to health? Find out the pros and cons of this new diet craze. Read more »

  • Taste is important to fluid consumption

    Taste is an important factor affecting fluid choice and level of consumption and therefore is an important consideration to overall sporting performance Read more »

  • Feeling full is the secret to weight loss

    Gaining an understanding of the many factors contributing to a sense of fullness can provide some very powerful tools for those seeking to lose or control body weight and find more energy for life! Read more »

  • Milk matters

    How safe is cow’s milk in the raw and homogenised state? When can cow’s milk be given to infants and how can we protect children against developing allergies to cow’s milk? These are just some of the questions that have come up in the media lately and are in need of some clarification Read more »

  • Muesli and sports bars can aid performance

    Muesli and sports bars are designed to provide a convenient source of energy to be thrown into a lunchbox, gym bag or pocket and eaten “on the run”. However if eaten daily as a “lolly” or relied on as a meal replacement they can lead to unnecessary weight gain. If used wisely during training and competition they can provide athletes with a measured source of carbohydrate vital to performance. Read more »

  • Healthy meals for one

    Coming home to a nutritious cooked family meal was once the norm for many of us. Recent social change however is now seeing more people living in single dwellings many of whom are turning to meals “on the run” that are quick and easy to prepare Read more »

  • Can coconut improve our health?

    Coconut oil was once associated with tanning. Something young people coated themselves with before lying out in the sun “to bake”. Today coconut products are being heralded by many as the new “wonder food" that can cure many ailments. We take a look at some of these claims. Read more »

  • Food planning is important for hiking safety

    Research does show more injuries occur in the mid-late afternoon in open country than other times of day. This is often when people become dehydrated, their muscle levels of energy (glycogen) can become depleted and blood glucose levels may be falling, all factors which lead to fatigue Read more »

  • Sugar control is essential for better health

    After years of encouraging a low fat diet with some success (a decline in heart disease and some forms of cancer) attention is now focusing on sugar as a possible reason for our weight and diabetic problems. Read more »

  • Boosting fibre intake offers health benefits

    Research shows that a diet high in fibre can reduce the risk of developing diseases such as type 2 diabetes, coronary heart disease, bowel and breast cancer, gallstones, diverticular disease and weight gain. It also seems that some fibres are better than others. Read more »

  • How to increase the ‘Good’ fats...

    If you are thinking of cutting fat out of your diet stop right now. Fat is important for nerve and cellular function but choosing the right “type” of fat is what matters most to our long term health. Read more »

  • Can a high fat diet improve sports performance?

    Fat carries more energy than other macro nutrients (9kcals/37kJ/g compared to 7kcal/29kJ/g for alcohol and 4kcal/17kJ/g for protein and carbohydrate respectively). So with so much energy to offer does eating more improve performance? Read more »

  • How much food do you waste every day?

    In New Zealand around 258,886 tons of food waste is dumped in landfill each year. This equates to around 64kg of food waste per person/year in NZ compared to 82kg /person/ year in the USA. Read more »

  • Healthy ideas for family takeaway meals

    Did you know that in 2012 around 21% of New Zealander’s weekly food expenditure was spent on eating out and takeaways? Read more »

  • Are you a “sneaky snacker”?

    Some people find it hard to control snacking and are continuously thinking about food. They may find themselves constantly picking, stock piling foods in drawers and cupboards at home and work. Read more »

  • Give healthier gifts this Christmas

    If you want to enjoy the company of friends and family when you get older then if is important that you look after their health, as well as your own, as you age. Read more »

  • “Free foods” for hungry children

    Free foods", while bulky, are very low in energy and filling. So their cost in terms of calories is much lower than most other dietary components, hence the term "free". As these foods are also naturally fat free they make ideal snacks for anyone trying to control body weight Read more »

  • Party plans for children

    Birthday parties should be fun and the chance to celebrate a child’s special day with a minimum of work and cost for busy parents. If the party can be timed to fit around a normal meal time then “junk” foods can be kept to a minimum. Read more »

  • Care for “the carers” during family...

    When family members are sick or hospitalised it can be very challenging to find the time to exercise and maintain a healthy diet for yourself. Particularly if you are working, caring for children, or trying to complete a course of study. Read more »

  • What are our children drinking?

    In 2015 New Zealanders consumed a total of 518 million liters of carbonated drinks. Outside of the drinking of milk and water there is real concern about the energy content of some of these beverages because of our rising incidence of diabetes and obesity. Read more »

  • Drink milk for better health

    Fonterra’s announcement that it will sponsor free milk in schools is good news for the future health of young New Zealanders. Milk is promoted on the basis of bone health but there are many other health benefits that should be promoted. Read more »

  • Make healthy decisions this Christmas!

    We all like to think that we call the shots regarding what we eat and drink. But who really has the last say over what we swallow? Read more »

  • Marvellous mushrooms

    Did you know? New Zealanders consume 2.7kg of mushrooms per person each year. Mushrooms rank as the third most popular vegetable in this country in 2010. White button mushrooms are the most commonly eaten type of mushroom in New Zealand. Mushrooms do not need light to grow. They obtain all their goodness and nutrients from … Read more »

  • Brace yourself for the brassicas

    With Winter now upon us its time to eat more Brassica vegetables. What are they? Broccoli – 7th most popular vegetable in New Zealand Cauliflower – 13th most popular Cabbage (all types) – 12th most popular Brussel Sprouts Broccolini – consumption rocketing! Swedes Turnips Why are they so good? Brassicas contain: Antioxidants, from the following … Read more »

  • Navigating Christmas without weight gain

    Measurement is an important evaluation tool at any time of the year, it is only human nature to want some means of measuring progress; however can we rely solely upon any particular measure and expect to obtain a reliable result? For each aspect of life we require some measure to determine our successes or failures, … Read more »

  • Alcohol and type 2 diabetes

    The protective role of alcohol in protecting against heart disease has been reported throughout various media sources in previous years, however only recently has it also been shown in people with Type 2 Diabetes. Epidemiological evidence suggests that a light to moderate alcohol intake may have a protective role against the development of Diabetes in … Read more »

  • Sweeteners

    Public awareness of sugars within our diet has slowly increased in recent years. Whilst fat has borne the majority of blame for its implication in development of excess body weight, sugar has escaped relatively lightly. Read more »

  • Warning signs of excess alcohol

    During times of stress it is tempting to reach for alcohol in the hope that it will relax you and take away the pain or sense of loss you may be feeling. Read more »

  • Food safety

    If you do suffer bouts of vomiting and diarrhoea then here are some helpful tips.. Read more »

  • Easter treats

    If given a tray of Easter Eggs can you stop at one or two or do you eat the whole lot? Read more »

  • Slow food

    Slow Food was founded in Italy in 1989.The reaction of an Italian journalist to the opening of the first McDonald’s in Rome. Find out more. Read more »

  • Summer fruit warning

    High levels of fructose may lead to increased blood levels of triglycerides and lactate. This can be of concern to those who are overweight, diabetic or have elevated blood cholesterol levels. Read more »

  • Fish for good health

    Through out your life, eating fish regularly can greatly improve your health and fitness. Read more »

  • Fresh vs frozen

    Which is best- fresh or frozen foods? Read more »

  • Can it! – how nutritious are canned products?

    Open any kitchen cupboard around the country and you will most likely come across a can of food somewhere. In our Bach’s, boat’s, pantries, the City Mission, hospitals, student flats there they are waiting for you to open them. Read more »

  • Folate fuss & fortification of bread

    The subject of folate fortification in New Zealand caused a stir when first muted in 2011 however one thing is for sure, we all need folate. Read more »

  • Kick start your day the breakfast way

    Adding breakfast to your daily eating pattern is a major step towards a healthier lifestyle. Read more »

Would you like to subscribe to our fantastic FREE monthly newsletter?

Each month we'll keep you up-to-date with the latest nutritional articles and healthy recipes from LeaStening.com. You are free to opt out at any time, but we think you'll enjoy what we've got in-store for you.

Plus as a bonus offer — subscribe today and receive FREE weight loss tips for two weeks! Learn how a number of foods, many one would consider 'healthy', may in fact be slowing your progress.

Subscribe

Yes please, it sounds great! (and it's FREE after all).


OR

Enter

No thanks, I'm not interested (or I'm already a subscriber and really enjoying these fantastic newsletters!).