By Georgianna Donadio, MSc, DC, PhD
The average American consumes around 150 pounds of sugar a year (yes, you read that correctly). As hard as thing is to believe, humans have a natural attraction to sugar that is part of our survival mechanism which dates back to the days when sugars and energy rich carbohydrates were not readily available.
One of my class members in high school was Stephen Sinatra, MD, who is an author, cardiologist,, nutritionist and anti-aging specialist. He was also the consultant for Connie Bennett’s book, Sugar Shock.
Dr. Sinatra explains that it is the over-consumption of sugar that creates a low -grade “silent inflammation” in the body and we know today that inflammation has been implicated in all the leading chronic diseases. Heart disease and of course diabetes are two of the leading conditions that excess sugar consumption contribute to.
Many nutrition experts including Wendy Bazilian, DrPH, RD, nutrition specialist at the Gold Door Spa and Resort says that the current guidelines of sugar not exceeding 10% of our daily caloric intake is still too much.
Kathleen DesMaisons, PhD, author of The Sugar Addicts Total Recovery Book states that a true sugar addict have a specific syndrome going on – that they tend to have low serotonin levels, unstable blood sugar levels or low beta-endorphin levels.
This means that they are eating sugar as a “medication” to feel better, as sugar creates a temporary increase in all of these levels and creates a true addiction cycle.
Other experts believe that soil mineral deficiencies, emotional hunger, processed foods and a lack of exercise are all culprits in the enormous number of Americans who have constant sugar cravings and addictions.
So, what’s the cure? This is the fun part because we generally tend to come back to the basics and wind up with the same advice we would get from our wise and experienced grandmothers – MODERATION.
Moderation is learning to balance our lives by slowing down, eating natural, organic, home cooked foods and not too much of them; exercising more, working less, enjoying the simple things like laughter, gardening, cooking, reading and just plain BEING.
May-be we crave sugar when our “lives lose their sweetness” and the way to fix it is seeing the sweetness that is already in our lives – enjoying the life we are living instead of being hungry for a life that may appear more exciting or glamorous but may not be as “nourishing” as the one we are living now!
With all good wishes,
Georgianna
Friday, October 29, 2010
Wednesday, October 6, 2010
The New Landscape of Chronic Care
by Georgianna Donadio, DC, MSc, PhD
This past weekend was marked by an historical meeting of dozens of representatives from renown colleges, hospitals, medical schools and health care organizations that came together for the purpose of crafting a path for Health and Wellness Coaches to become "the new health professional".
The intent of health coaching is to facilitate an individual's journey in making lifestyle choices that lead to increased health and decreased chronic disease. This of course, is what NIWH pioneered with Whole Health Education 35 years ago, as a patient health education model which also contains a Behavioral Engagement component. This component represents a "way of being in relationship" that creates the space for the client to "self discover" and make organic, discerned and informed lifestyle changes.
NIWH, in serving on the national Professional Health Coaches in Health Care Steering Committee, is fulfilling its long held vision of bringing a significant change to how medicine and health care is delivered through a more patient centered model. This is an amazing time to become a Whole Health Educator as, after 35 years of development and testing, its time has come and now its a health care "rock star".
The NIWH Whole Health programs contain health and wellness coaching competencies to provide a comprehensive, cutting edge training in whole person care.
NIWH is beginning a series of Whole Health Education pilot studies with several outstanding medical facilities and organizations, to be announced shortly. Watch for the Press Releases in our News section.
More updates to follow ~
With all good wishes,
G
Copyright 2010 NIWH All Rights Reserved
This past weekend was marked by an historical meeting of dozens of representatives from renown colleges, hospitals, medical schools and health care organizations that came together for the purpose of crafting a path for Health and Wellness Coaches to become "the new health professional".
The intent of health coaching is to facilitate an individual's journey in making lifestyle choices that lead to increased health and decreased chronic disease. This of course, is what NIWH pioneered with Whole Health Education 35 years ago, as a patient health education model which also contains a Behavioral Engagement component. This component represents a "way of being in relationship" that creates the space for the client to "self discover" and make organic, discerned and informed lifestyle changes.
NIWH, in serving on the national Professional Health Coaches in Health Care Steering Committee, is fulfilling its long held vision of bringing a significant change to how medicine and health care is delivered through a more patient centered model. This is an amazing time to become a Whole Health Educator as, after 35 years of development and testing, its time has come and now its a health care "rock star".
The NIWH Whole Health programs contain health and wellness coaching competencies to provide a comprehensive, cutting edge training in whole person care.
NIWH is beginning a series of Whole Health Education pilot studies with several outstanding medical facilities and organizations, to be announced shortly. Watch for the Press Releases in our News section.
More updates to follow ~
With all good wishes,
G
Copyright 2010 NIWH All Rights Reserved
Saturday, September 25, 2010
Current National Landscape on Health and Wellness Coaching
by Georgianna Donadio DC, MSc, PhD
The reason for an absence of postings this month is due to my participating in one of the most intense, collaborative team efforts imaginable! Integrative Health and Medical experts from all over the country have been invited to Boston for a national Summit focused on facilitating the advancement of Health and Wellness Coaching.
The 12 team members, of whom NIWH is one, have thrashed around the topic discussing the hows, whys and possibilities for over a year. Various points of view, experience, insights and concerned have been voiced and now all of our work is being brought to the best and the brightest in health care and medicine, for review and consensus.
We at NIWH are very pleased that after three decades of advocating for whole person health care, shared decision making between client and practitioner and evidence-based health information for consumers, this effort is being realized.
The first important change in this direction came in 2005, when the NIWH model became the mandate for the "practice of medicine in all settings". Both the Joint Commission on Accreditation of Health Care Organizations (JCAHO) and hospitals and the Institute of Medicine
(IOM) identified these guidelines as their mandate:
> placing the patient at the center of their health care
> treating the patient as a whole person
> evidence-based health education for prevention and disease management
NIWH is pleased to be a part of what may become a pivotal and historical event in health care.
I will be blogging on this site on a weekly to bi-monthly basis moving forward. The daily Whole Health Living blog can be viewed at http://www.niwh.org/ . We invite you to visit.
After the Summit is concluded, I will be back with an update!
With all good wishes,
G
The reason for an absence of postings this month is due to my participating in one of the most intense, collaborative team efforts imaginable! Integrative Health and Medical experts from all over the country have been invited to Boston for a national Summit focused on facilitating the advancement of Health and Wellness Coaching.
The 12 team members, of whom NIWH is one, have thrashed around the topic discussing the hows, whys and possibilities for over a year. Various points of view, experience, insights and concerned have been voiced and now all of our work is being brought to the best and the brightest in health care and medicine, for review and consensus.
We at NIWH are very pleased that after three decades of advocating for whole person health care, shared decision making between client and practitioner and evidence-based health information for consumers, this effort is being realized.
The first important change in this direction came in 2005, when the NIWH model became the mandate for the "practice of medicine in all settings". Both the Joint Commission on Accreditation of Health Care Organizations (JCAHO) and hospitals and the Institute of Medicine
(IOM) identified these guidelines as their mandate:
> placing the patient at the center of their health care
> treating the patient as a whole person
> evidence-based health education for prevention and disease management
NIWH is pleased to be a part of what may become a pivotal and historical event in health care.
I will be blogging on this site on a weekly to bi-monthly basis moving forward. The daily Whole Health Living blog can be viewed at http://www.niwh.org/ . We invite you to visit.
After the Summit is concluded, I will be back with an update!
With all good wishes,
G
Wednesday, September 1, 2010
Calcium as Fat Burner
by Georgianna Donadio, MSc, DC, PhD
Information from the Nutrition Institute of the University of Tennessee, Knoxville, appears to confirm the "rumor" that calcium rich diets result in lower body fat.
According to a recent study in mice conducted at the University, a diet that includes low-fat dairy products and calcium supplementation can result in significant weight loss through the burning rather than the storing of fat in fat cells. This is explained as being the results of the role that stored calcium plays in the breakdown and burning of fat inside our body's cells.
Here is an excerpt from an article on the study, published on WedMD written by Jeanie Larche Davis:
"The researchers used mice bred to be obese in their current study. The mice were fed a special high-fat, high-sugar diet for six weeks. All had a 27% increase in body fat.
Some were then switched to a calorie-restricted diet. Of those, one group was given calcium supplements (calcium carbonate similar to Tums) and others were fed "medium" and "high" amounts of low-fat dry milk.
Body fat storage was markedly reduced by all three high-calcium diets, say the authors.
Those given calcium supplements had good results, when combined with the restricted-calorie diet.
Mice getting their calcium via supplements had a 42% decrease in body fat, whereas mice eating without supplements had an 8% body fat loss."
The reason this was of great interest to me and it felt important to share is because I have observed over the past 10 years, that during any period of time that I have consistently taken calcium supplementation, in the form of powdered calcium/magnesium, my body weight has definitely decreased.
Within a month or so of not taking the calcium/magnesium powder, the weight starts to creep back on. This article helps to answer the question of why. Thyroxine, secreted by the thyroid, is a critical hormone in intracellular metabolism. Thyroxine also has a significant impact on intracellular metabolism and on the utilization of calcium.
Having a calcium rich diet would allow the thyroxin that is necessary for cellular metabolism to be more effecient in utilizing the fat stored in our cells for energy!
This article has been very clarifying and explains WHY high calcium diets facilitate weight loss. Armed with that information we can enjoy eating our spinach, kale and sardines knowing they are working away to keep our body fat burning.
With all good wishes,
G
© by NIWH 2010 all rights reserved
Information from the Nutrition Institute of the University of Tennessee, Knoxville, appears to confirm the "rumor" that calcium rich diets result in lower body fat.
According to a recent study in mice conducted at the University, a diet that includes low-fat dairy products and calcium supplementation can result in significant weight loss through the burning rather than the storing of fat in fat cells. This is explained as being the results of the role that stored calcium plays in the breakdown and burning of fat inside our body's cells.
Here is an excerpt from an article on the study, published on WedMD written by Jeanie Larche Davis:
"The researchers used mice bred to be obese in their current study. The mice were fed a special high-fat, high-sugar diet for six weeks. All had a 27% increase in body fat.
Some were then switched to a calorie-restricted diet. Of those, one group was given calcium supplements (calcium carbonate similar to Tums) and others were fed "medium" and "high" amounts of low-fat dry milk.
Body fat storage was markedly reduced by all three high-calcium diets, say the authors.
Those given calcium supplements had good results, when combined with the restricted-calorie diet.
Mice getting their calcium via supplements had a 42% decrease in body fat, whereas mice eating without supplements had an 8% body fat loss."
The reason this was of great interest to me and it felt important to share is because I have observed over the past 10 years, that during any period of time that I have consistently taken calcium supplementation, in the form of powdered calcium/magnesium, my body weight has definitely decreased.
Within a month or so of not taking the calcium/magnesium powder, the weight starts to creep back on. This article helps to answer the question of why. Thyroxine, secreted by the thyroid, is a critical hormone in intracellular metabolism. Thyroxine also has a significant impact on intracellular metabolism and on the utilization of calcium.
Having a calcium rich diet would allow the thyroxin that is necessary for cellular metabolism to be more effecient in utilizing the fat stored in our cells for energy!
This article has been very clarifying and explains WHY high calcium diets facilitate weight loss. Armed with that information we can enjoy eating our spinach, kale and sardines knowing they are working away to keep our body fat burning.
With all good wishes,
G
© by NIWH 2010 all rights reserved
Monday, August 30, 2010
Food as Pharma
by Georgianna Donadio, MSc, DC, PhD
Ran across an article that anyone could read and "get it" about what the food we eat can do to prevent disease and enhance our well-being. Functional food; what an appropriate name for food that is good for the function of our bodies.
Food As Pharma
By Alice Park
"Hippocrates once said, "Let food be thy medicine and let thy medicine be food," and doctors now believe that ancient Greek healer may have been onto something. We need food for nourishment, of course. Without it, our cells and tissues would wither away from starvation. But what's becoming clearer is that food is more than just fuel. What you eat can determine how elastic your blood vessels are, how easily you resist cancer-causing toxins and whether or not you will barrel down the road toward heart disease.
"There is an overwhelmingly strong database of studies suggesting that the quality of calories we eat has a huge impact on our well-being and our risk of chronic disease and longevity," says Dr. David Ludwig, director of the Optimal Weight for Life Program at Children's Hospital Boston.
But does food have real power to prevent disease? That's the claim behind functional foods — products that are enhanced or otherwise designed to do much more than simply supply us with needed calories and nutrients.
And the early evidence suggests that the kitchen may indeed contain potent disease-fighting agents, just as the medicine cabinet does. In a groundbreaking 2002 study, researchers found that people at risk of diabetes could delay or in some cases even prevent the disease from developing by eating fewer calories, getting them from the right kinds of foods and exercising more than two hours a week. Even more intriguing, the study revealed that people who were genetically predisposed to diabetes benefited most. In essence, diet and other lifestyle factors altered their genetic destiny.
But before you eat to treat, say experts, remember that not every health claim on a label makes the food a functional food — and not all functional foods help prevent or reverse disease. The Food and Drug Administration does not recognize functional foods as a category, which means that a product's promise to control cholesterol, tame inflammation or protect you from fractures may not be supported by studies. Experts don't even agree on the exact definition of a functional food, but many go by the simple guide that it's something that's often good for you to begin with and that has some added benefit not found in the food's natural state.
Other-than-butter spreads enhanced with plant oils, for example, qualify as functional foods, since they are less likely than animal fats to contribute to plaques in blood vessels, and the added plant sterols help reduce cholesterol even further. Soft drinks with extra vitamins and minerals don't make the cut, however, since soda isn't nutritious to start with.
It's confusing, yes. But the best advice, according to experts: stick with foods that are naturally nutritious, and consider adding functional foods where you can. You have to eat anyway, so you might as well make it count. "
With all good wishes,
G
© by NIWH 2010 all rights reserved
Ran across an article that anyone could read and "get it" about what the food we eat can do to prevent disease and enhance our well-being. Functional food; what an appropriate name for food that is good for the function of our bodies.
Food As Pharma
By Alice Park
"Hippocrates once said, "Let food be thy medicine and let thy medicine be food," and doctors now believe that ancient Greek healer may have been onto something. We need food for nourishment, of course. Without it, our cells and tissues would wither away from starvation. But what's becoming clearer is that food is more than just fuel. What you eat can determine how elastic your blood vessels are, how easily you resist cancer-causing toxins and whether or not you will barrel down the road toward heart disease.
"There is an overwhelmingly strong database of studies suggesting that the quality of calories we eat has a huge impact on our well-being and our risk of chronic disease and longevity," says Dr. David Ludwig, director of the Optimal Weight for Life Program at Children's Hospital Boston.
But does food have real power to prevent disease? That's the claim behind functional foods — products that are enhanced or otherwise designed to do much more than simply supply us with needed calories and nutrients.
And the early evidence suggests that the kitchen may indeed contain potent disease-fighting agents, just as the medicine cabinet does. In a groundbreaking 2002 study, researchers found that people at risk of diabetes could delay or in some cases even prevent the disease from developing by eating fewer calories, getting them from the right kinds of foods and exercising more than two hours a week. Even more intriguing, the study revealed that people who were genetically predisposed to diabetes benefited most. In essence, diet and other lifestyle factors altered their genetic destiny.
But before you eat to treat, say experts, remember that not every health claim on a label makes the food a functional food — and not all functional foods help prevent or reverse disease. The Food and Drug Administration does not recognize functional foods as a category, which means that a product's promise to control cholesterol, tame inflammation or protect you from fractures may not be supported by studies. Experts don't even agree on the exact definition of a functional food, but many go by the simple guide that it's something that's often good for you to begin with and that has some added benefit not found in the food's natural state.
Other-than-butter spreads enhanced with plant oils, for example, qualify as functional foods, since they are less likely than animal fats to contribute to plaques in blood vessels, and the added plant sterols help reduce cholesterol even further. Soft drinks with extra vitamins and minerals don't make the cut, however, since soda isn't nutritious to start with.
It's confusing, yes. But the best advice, according to experts: stick with foods that are naturally nutritious, and consider adding functional foods where you can. You have to eat anyway, so you might as well make it count. "
With all good wishes,
G
© by NIWH 2010 all rights reserved
Friday, August 27, 2010
Another Flu Season Ahead
by Georgianna Donadio, MSc, DC, PhD
With Labor Day upon us, it's time once again to consider the upcoming winter and the cold and flu season.
Every year we are inundated with reports of possible flu pandemics and cautioned to get our flu shots early. For those of us who are staunch devotees of the annual flu shot, the sooner the better.
For those of us concerned about putting provocative proteins, such as flu shots, into our body there are alternatives that can be utilized to prevent from getting the flu.
The number one determining factor as to whether or not you get a cold or flu is how resilient your immune system is. The healthier and more resilient your immune system, the least likely you are to get sick, get a cold or the flu.
What is the best way to keep your immune system health and resilient throughout the flu season?
> Hygiene - sounds too simple to be important ,but hand washing is the number one prevention tool in avoiding colds and flus
> Proper rest - getting enough sleep is essential to your nervous and immune system functioning at optimal levels. Being sure not to "run yourself down", as grandma might have told, is REALLY good advice.
> Proper nutrition - vitamin C, B, A, D, E, enough protein, essential fatty acids and calcium rich foods are all important in keeping your body functioning well and having the resilience to fight off colds and the flu
> Keeping stress under control - stress suppresses your immune function. By keeping stress at bay you will allow your body its best advantage to stay healthy.
> Relax and have fun - laughter and pleasure have been shown in clinical trials to inhance Immunoglobulins which increase immune function activity and keep us healthy. By creating time and opportunity for regular fun and pleasure you will help your body to help you stay well.
> Protection from the elements - many people don't realize that the weather and temperature have a significant impact on their stress adaptation and immune system. Being properly dressed against all forms of weather helps to prevent colds and flu.
These very simple yet essential tips for staying well can help, whether you choose to have a flu shot or not, to give your body the best advantage against flu season.
With all good wishes,
G
© by NIWH 2010 all rights reserved
With Labor Day upon us, it's time once again to consider the upcoming winter and the cold and flu season.
Every year we are inundated with reports of possible flu pandemics and cautioned to get our flu shots early. For those of us who are staunch devotees of the annual flu shot, the sooner the better.
For those of us concerned about putting provocative proteins, such as flu shots, into our body there are alternatives that can be utilized to prevent from getting the flu.
The number one determining factor as to whether or not you get a cold or flu is how resilient your immune system is. The healthier and more resilient your immune system, the least likely you are to get sick, get a cold or the flu.
What is the best way to keep your immune system health and resilient throughout the flu season?
> Hygiene - sounds too simple to be important ,but hand washing is the number one prevention tool in avoiding colds and flus
> Proper rest - getting enough sleep is essential to your nervous and immune system functioning at optimal levels. Being sure not to "run yourself down", as grandma might have told, is REALLY good advice.
> Proper nutrition - vitamin C, B, A, D, E, enough protein, essential fatty acids and calcium rich foods are all important in keeping your body functioning well and having the resilience to fight off colds and the flu
> Keeping stress under control - stress suppresses your immune function. By keeping stress at bay you will allow your body its best advantage to stay healthy.
> Relax and have fun - laughter and pleasure have been shown in clinical trials to inhance Immunoglobulins which increase immune function activity and keep us healthy. By creating time and opportunity for regular fun and pleasure you will help your body to help you stay well.
> Protection from the elements - many people don't realize that the weather and temperature have a significant impact on their stress adaptation and immune system. Being properly dressed against all forms of weather helps to prevent colds and flu.
These very simple yet essential tips for staying well can help, whether you choose to have a flu shot or not, to give your body the best advantage against flu season.
With all good wishes,
G
© by NIWH 2010 all rights reserved
Thursday, August 26, 2010
About Face - Getting Rid of Acne
by Georgianna Donadio, MSc, DC, PhD
Any teenager will tell you one of the worse things that can happen in high school is to develop a face full of acne. Clear, unblemished skin is reported by cultural anthropologists as the universal number one, most important aspect of a person's appearance with regard to attracting others.
Is it any wonder tens of millions of dollars are spent every year on blemish creams and cover-ups? Skin appearance is important to overall sex appeal. Our skin tells a story about our internal health and about our hormone function, both of which are tied into our sex appeal.
In my integrative nutrition practice, one of the conditions I enjoy working with is assisting adolescents in clearing up their skin problems. When you can understand where acne and pimples come from, you can choose to do the things that can change the outbreak.
Androgens are reproductive hormones that are secreted into the blood stream by the reproductive organs and our adrenal glands. You might remember these from our discussion on stress adaptation.
Androgens are also potent chemicals our liver must deal with by reducing their potency. The liver is the detoxifier of the blood and in the case of androgens, the liver produces blood plasma proteins which bind up and inactivate the majority of androgens, so that only a small percent of androgens are free to enter our cells.
In adolescence, the body needs time to adjust to and regulate hormone secretions and a young body can become physically and emotionally overwhelmed by the effect of androgens on the cells and on the brain.
Once androgens get inside the cell, a specific enzyme converts the androgens into a more highly active form. The active androgens then enter into the nucleus of the cell, where it interacts with genetic material. This can lead to highly stimulated oil glands, which creates acne.
The manifestion of acne depends on:
a) the amount of androgens available to enter the cells
b) how well the liver is controlling the active androgens
c) the nutrition of the person and its effect on liver metabolism
d) the amount of waste and/or toxins being re-absorbed into the liver from the bowel fluids and - THIS IS THE KEY -
e) the amount of exercise the adolescent is doing that will utilize the androgens to build and create muscle tissue (rather than acne), thus reducing the amount of androgen that might be absorbed into the cells.
The fastest and easiest way to clear up adolescent acne, especially in males as they lay down muscle very quickly, is have the person exercise vigorously. In just a short period of time, the androgens are utilized to build lovely muscle and the skins clears up so well, the parents (and the adolescent) think it's a miracle!
Of course healthy eating, which includes vegetables and fruits to keep the bowel clean, drinking plenty of water, skin hygiene and proper amounts of sleep all help the liver, bowel and adrenals to function properly, thus supporting the proper functioning of the androgens and the resultant healthy, attractive skin.
The expression "it's more than skin deep" truly applies to acne and blemishes. If you have, are or know an adolescent (or someone who is even a bit older) experiencing acne issues, pass this information on to them. If they use it, they'll see a difference and they will thank you!
With all good wishes,
G
© by NIWH 2010 all rights reserved
Any teenager will tell you one of the worse things that can happen in high school is to develop a face full of acne. Clear, unblemished skin is reported by cultural anthropologists as the universal number one, most important aspect of a person's appearance with regard to attracting others.
Is it any wonder tens of millions of dollars are spent every year on blemish creams and cover-ups? Skin appearance is important to overall sex appeal. Our skin tells a story about our internal health and about our hormone function, both of which are tied into our sex appeal.
In my integrative nutrition practice, one of the conditions I enjoy working with is assisting adolescents in clearing up their skin problems. When you can understand where acne and pimples come from, you can choose to do the things that can change the outbreak.
Androgens are reproductive hormones that are secreted into the blood stream by the reproductive organs and our adrenal glands. You might remember these from our discussion on stress adaptation.
Androgens are also potent chemicals our liver must deal with by reducing their potency. The liver is the detoxifier of the blood and in the case of androgens, the liver produces blood plasma proteins which bind up and inactivate the majority of androgens, so that only a small percent of androgens are free to enter our cells.
In adolescence, the body needs time to adjust to and regulate hormone secretions and a young body can become physically and emotionally overwhelmed by the effect of androgens on the cells and on the brain.
Once androgens get inside the cell, a specific enzyme converts the androgens into a more highly active form. The active androgens then enter into the nucleus of the cell, where it interacts with genetic material. This can lead to highly stimulated oil glands, which creates acne.
The manifestion of acne depends on:
a) the amount of androgens available to enter the cells
b) how well the liver is controlling the active androgens
c) the nutrition of the person and its effect on liver metabolism
d) the amount of waste and/or toxins being re-absorbed into the liver from the bowel fluids and - THIS IS THE KEY -
e) the amount of exercise the adolescent is doing that will utilize the androgens to build and create muscle tissue (rather than acne), thus reducing the amount of androgen that might be absorbed into the cells.
The fastest and easiest way to clear up adolescent acne, especially in males as they lay down muscle very quickly, is have the person exercise vigorously. In just a short period of time, the androgens are utilized to build lovely muscle and the skins clears up so well, the parents (and the adolescent) think it's a miracle!
Of course healthy eating, which includes vegetables and fruits to keep the bowel clean, drinking plenty of water, skin hygiene and proper amounts of sleep all help the liver, bowel and adrenals to function properly, thus supporting the proper functioning of the androgens and the resultant healthy, attractive skin.
The expression "it's more than skin deep" truly applies to acne and blemishes. If you have, are or know an adolescent (or someone who is even a bit older) experiencing acne issues, pass this information on to them. If they use it, they'll see a difference and they will thank you!
With all good wishes,
G
© by NIWH 2010 all rights reserved
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