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How to reach and maintain your ideal weight, using common sense.
This blog is for healthy individuals who are mobile.



Monday, November 7, 2011

Yoga and Younger Every Day

In order to lose weight - and maintain your new weight once you've obtained it, you have to eat appropriately and exercise appropriately.

But for a long, healthy life, there's something else you should do, and that's take up yoga.

Check out your local YMCA or other community organization to see if there are any classes near you - it's usually better to take classes from a qualified instruction rather than learning it from a book, at least initially.

Keeping your flexibility will serve you well in later life.

Some of Yoga has a spiritual connotation to it, which you don't need to deal with if you don't want to. The important parts of it for our purposes are meditation - helping you to become stress free - and the exercises - helping you to maintain flexibility and balance which will enable to continue to do things at age 70 that you could do at age 20.

I share just a bit of info from Wikipedia:
Yoga is a physical, mental, and spiritual discipline, originating in ancient India. The goal of yoga, or of the person practicing yoga, is the attainment of a state of perfect spiritual insight and tranquility. The word is associated with meditative practices in Hinduism, Jainism and Buddhism.

The goals of yoga are varied and range from improving health to achieving moksha. Within the Hindu monist schools of Advaita Vedanta, Shaivism and Jainism, the goal of yoga takes the form of moksha, which is liberation from all worldly suffering and the cycle of birth and death (samsara), at which point there is a realization of identity with the Supreme Brahman.

Yoga came to the attention of an educated western public in the mid 19th century along with other topics of Hindu philosophy. The first Hindu teacher to actively advocate and disseminate aspects of Yoga to a western audience was Swami Vivekananda, who toured Europe and the United States in the 1890s.

In the West, the term "yoga" is today typically associated with Hatha Yoga and its asanas (postures) or as a form of exercise. In the 1960s, western interest in Hindu spirituality reached its peak, giving rise to a great number of Neo-Hindu schools specifically advocated to a western public. Among the teachers of Hatha yoga who were active in the west in this period were B.K.S. Iyengar, K. Pattabhi Jois, and Swami Vishnu-devananda, and Swami Satchidananda. A second "yoga boom" followed in the 1980s, as Dean Ornish, a follower of Swami Satchidananda, connected yoga to heart health, legitimizing yoga as a purely physical system of health exercises outside of counter culture or esotericism circles, and unconnected to a religious denomination.

There has been an emergence of studies investigating yoga as a complementary intervention for cancer patients. Yoga is used for treatment of cancer patients to decrease depression, insomnia, pain, and fatigue and increase anxiety control. Mindfulness Based Stress Reduction (MBSR) programs include yoga as a mind-body technique to reduce stress. A study found that after seven weeks the group treated with yoga reported significantly less mood disturbance and reduced stress compared to the control group. Another study found that MBSR had showed positive effects on sleep anxiety, quality of life, and spiritual growth.

Schizophrenia has also fallen subject to yoga studies. Yoga's ability to improve cognitive functions and reduce stress makes it appealing in the treatment of schizophrenia because of its association with cognitive deficits and stress related relapse. In one study, at the end of four months those patients treated with yoga were better in their social and occupational functions and quality of life.

The three main focuses of Hatha yoga (exercise, breathing, and meditation) make it beneficial to those suffering from heart disease. Overall, studies of the effects of yoga on heart disease suggest that yoga may reduce high blood pressure, improve symptoms of heart failure, enhance cardiac rehabilitation, and lower cardiovascular risk factors.

Long-term yoga practitioners in the United States have reported musculoskeletal and mental health improvements, as well reduced symptoms of asthma in asthmatics. Regular yoga practice increases brain GABA levels and is shown to improve mood and anxiety more than other metabolically matched exercises, such as jogging or walking. Implementation of the Kundalini Yoga Lifestyle has shown to help substance abuse addicts increase their quality of life according to psychological questionnaires like the Behavior and Symptom Identification Scale and the Quality of Recovery Index.

Give it a try.

Sunday, November 6, 2011

Fiction: The Melting of Molly

An experiment... this is a book written in 1912! about a woman who diets to keep her man... It's out of copyright so I thought I'd share it here.

No, it's not a primer on how to lose weight...it just shows how women were treated (and treated themselves) a hundred years ago. There are things in this book that still resonate today. We've come such a long way...but there's such a long way to go.

The Melting of Molly
Chapter 1
THE BACHELOR'S-BUTTONS
Yes, I truly think that in all the world there is nothing so dead as a young widow's deceased husband, and God ought to give His wisest man-angel special charge concerning looking after her and the devil at the same time. They both need it! I don't know how all this is going toend and I wish my mind wasn't in a kind of tingle. However, I'll do the best I can and not hold myself at all responsible for myself, and then who will there be to blame?

There are a great many kinds of good-feeling in this world, from radiant joy down to perfect bliss, but this spring I have got an attack of just old-fashioned happiness that looks as if it might become chronic.

I am so happy that I planted my garden all crooked, my eyes upon the clouds with the birds sailing against them, and when I became conscious I found wicked flaunting poppies sprouted right up against the sweet modest clover-pinks, while the whole paper of bachelor's-buttons was sowed over everything--which I immediately began to dig right up again, blushing furiously to myself over the trowel, and glad that I had caught myself before they grew up to laugh in my face. However, I got that laugh anyway, and I might just as well have left them, for Billy ran to the gate and called Doctor John to come in and make Molly stop digging up his buttons. Billy claims everything in this garden, and he thought they would grow up into the kind of buttons you pop out of a gun.

"So you're digging up the bachelor-pops, Mrs. Molly?" the doctor asked as he leaned over the gate. I went right on digging without looking up at him. I couldn't look up because I was blushing still worse. Sometimes I hate that man, and if he wasn't Billy's father I wouldn't neighbor with him as I do. But somebody has to look after Billy.

I believe it will be a real relief to write down how I feel about him in his old book and I shall do it whenever I can't stand him any longer, and if he gave the horrid, red leather thing to me to make me miserable, he can't do it; not this spring! I wish I dared burn it up and forget about it, but I don't! This record on the first page is enough to reduce me--to tears, and I wonder why it doesn't.

I weigh one hundred and sixty pounds, down in black and white, and it is a tragedy! I don't believe that man at the grocery store is so very reliable in his weights, though he had a very pleasant smile while he was weighing me. Still I had better get some scales of my own, smiles are so deceptive.

I am five feet three inches tall or short, whichever way one looks at me. I thought I was taller, but I suppose I will have to believe my own yardstick.

But as to my waist measure, I positively refuse to write that down, even if I have promised Doctor John a dozen times over to do it, while I only really left him to suppose I would. It is bad enough to know that your belt has to be reduced to twenty-three inches without putting down how much it measures now in figures to insult yourself with. No, I intend to have this for my happy spring.

Yes, I suppose it would have been lots better for my happiness if I had kept quiet about it all, but at the time I thought I had to advise with him over the matter. Now I'm sorry I did. That is one thing about being a widow, you are accustomed to advising with a man, whether you want to or not, and you can't get over the habit right away. Poor Mr. Carter hasn't been dead much over a year and I must be missing him most awfully, though just lately I can't remember not to forget about him a great deal of the time. Now if he had been here--horrors!

Still, that letter was enough to upset anybody, and no wonder I ran right across my garden, through Billy's hedge-hole and over into Doctor John's office to tell him about it; but I ought not to have been agitated enough to let him take the letter right out of my hand and read it.

"So after ten years Al Bennett is coming back to pop his bachelor's-buttons at you, Mrs. Molly?" he said in the deep drawling voice he always uses when he makes fun of Billy and me and which never fails to make us both mad. I didn't look at him directly, but I felt his hand shake with the letter in it.

"Not ten, only eight! He went when I was seventeen," I answered with dignity, wishing I dared be snappy at him; though I never am.

"And after eight years he wants to come back and find you squeezed into a twenty-inch-waist, blue muslin rag you wore at parting? No wonder Al didn't succeed at bank clerking, but had to make his hit at diplomacy and the high arts. Some hit at that to be legationed at Saint James! He's such a big gun that it is a pity he had to return to his native heath and find even such a slight disappointment as a one-yard waist measure around his--his--"

"Oh it's not, it's not that much." I fairly gasped and I couldn't help the tears coming into my eyes. I have never said much about it, but nobody knows how it hurts me to be all this fat! Just writing it down in a book mortifies me dreadfully. It's been coming on worse and worse every year since I married. Poor Mr. Carter had a very good appetite and I don't know why I should have felt that I had to eat so much every day to keep him company; I wasn't always so considerate of him. Then he didn't want me to dance any more because married women oughtn't, or ride horseback either--no amusement left but himself and weekly prayer-meetings, and--and--I just couldn't help the tears coming and dripping as I thought about it all and that awful waist measure in inches.

"Stop crying this minute, Molly," said Doctor John suddenly in the deep voice he uses to Billy and me when we are really sick or stump-toed. "You know I was only teasing you and I won't stand for--"

But I sobbed some more. I like him when his eyes come out from under his bushy brows and are all tender and full of sorry for us.

"I can't help it," I gulped in my sleeve. "I did used to like Alfred Bennett. My heart almost broke when he went away. I used to be beautiful and slim, and now I feel as if my own fat ghost has come to haunt me all my life. I am so ashamed! If a woman can't cry over her own dead beauty, what can she cry over?" By this time I was really crying.

Then what happened to me was that Doctor John took me by the shoulders and gave me one good shake and then made me look him right in the eyes through the tears and all.

"You foolish child," he said in the deepest voice I almost ever heard him use. "You are just a lovely, round, luscious peach, but if you will be happier to have Al Bennett come and find you as slim as a string-bean I can show you how to do it. Will you do just as I tell you?"

"Yes, I will," I sniffed in a comforted voice. What woman wouldn't be comforted by being called a "luscious peach". I looked out between my fingers to see what more he was going to say, but he had turned to a shelf and taken down two books.

"Now," he said in his most businesslike voice, as cool as a bucket of water fresh from the spring, "it is no trouble at all to take off your surplus avoirdupois at the rate of two and a half pounds a week if you follow these directions. As I take it you are about twenty-five pounds over your normal weight. It will take over two months to reduce you and we will allow an extra month for further beautifying, so that when Mr. Bennett arrives he will find the lady of his adoration in proper trim to be adored. Yes, just be still until I copy these directions in this little, red leather blank-book for you, and every day I want you to keep an exact record of the conditions of which I make note. No, don't talk while I make out these diet lists! I wish you would go across the hall and see if you don't think we ought to get Bill a thinner set of night-drawers. It seems to me he must be too warm in the ones he is
wearing."

When he speaks to me in that tone of voice I always do it. And I needed Billy badly at that very moment. I took him out of his little cot by Doctor John's big bed and sat down with him in my arms over by the window through which the early moon came streaming. Billy is so little, little not to have a mother to rock him all the times he needs it that I take every opportunity to give it to him I find--when he's unconscious and can't help himself. She died before she ever even saw him and I've
always tried to do what I could to make it up to him.

Poor Mr. Carter said when Billy cut his teeth that a neighbor's baby can be worse than twins of your own. He didn't like children and the baby's crying disturbed him, so many a night I walked Billy out in the garden until daylight, while Mr. Carter and Doctor John both slept. Always his little, warm, wilty body has comforted me for the emptiness of not having a baby of my own. And he's very congenial, too, for he's slim and flowery, pink and dimply, and as mannish as his father, in funny little
flashes.

"Git a stick to punch it, Molly," he was murmuring in his sleep. Then I heard the doctor call me and I had to kiss him, put him back in his bed, and go across the hall.

Doctor John was standing by the table with this horrid small book in his hand and his mouth was set in a straight line and his eyes were deep back under their brows. I hate him that way, too, and I would like to get up so close to him that he couldn't hit me or have a door locked between us. It's strange how the thought of taking a beating from a man can make a woman's heart jump. Mine jumped so it was hard to look as meek as I felt best under the circumstances; but I looked it out from under my lashes cautiously.

"There you are, Mrs. Molly," he said briskly as he handed me this book. "Get weighed and measured and sized-up generally in the morning and follow all the directions. Also make every record I have noted so that I can have the proper data to help you as you go along--or rather down. And if you will be faithful about it to me, or rather Al, I think we can be sure of buttoning that blue muslin dress without even the aid of the button-hook." His voice had the "if you can" note in it that always sets me off.

"Had we better get the kiddie some thinner night-rigging?" he hastened to ask as I was just about to explode. He knows the signs.

"Thank you, Doctor Moore! I hate the very ground you walk on and I'll attend to those night-clothes myself to-morrow," I answered, and I sailed out of that office and down the path toward my own house beyond his hedge. But I carried this book tight in my hand and I made up my mind that I would do it all if it killed me. I would show him I could be faithful--to whom I would decide later on. But I hadn't read far into this book when I committed myself to myself like that!

I don't know just how long I sat on the front steps all by myself bathed in a perfect flood of moonlight and loneliness. It was not a bit of comfort to hear Aunt Adeline snoring away in her room down the dark hall. It takes the greatest congeniality to make a person's snoring a pleasure to anybody and Aunt Adeline and I are not that way.

When poor Mr. Carter died, the next day she said: "Now, Mary, you are entirely too young to live all your long years of widowhood alone, and as I am in the same condition, I will rent my cottage and move right up the street into your house to protect and console you." And she did,--the moving and the protecting.

Mr. Henderson has been dead forty-two years. He only lived three months after he married Aunt Adeline and her crepe veil is over a yard long yet. Men are the dust under her feet, but she likes for Doctor John to come over and sit on the porch with us because she can consult with him about what Mr. Henderson really died of and talk with him about the sad state of poor Mr. Carter's liver for a year before he died. I just go on rocking Billy and singing hymns to him in such a way that I can't hear
the conversation. Mr. Carter's liver got on my nerves alive, and dead it does worse. But it hurts when the doctor has to take the little sleep-boy out of my arms to carry him home; though I like it when he says under his breath, "Thank you, Molly."

And as I sat and thought how near he and I had been to each other in all our troubles, I excused myself for running to him with that letter and I acknowledged to myself that I had no right to get mad when he teased me, for he had been kind and interested about helping me get thin by the time Alfred came back to see me. I couldn't tell which I was blushing all to myself about, the "luscious peach" he had called me or the "lovely lily" Alfred had reminded me in his letter that I had been when he left me.

Why don't people realize that a seventeen-year-old girl's heart is a sensitive wind-flower that may be shattered by a breath? Mine shattered when Alfred went away to find something he could do to make a living, and Aunt Adeline gave the hard green stem to Mr. Carter when she married me to him. Poor Mr. Carter!

No, I wasn't twenty, and this town was full of women who were aunts and cousins and law-kin to me, and nobody did anything for me. They all said with a sigh of relief, "It will be such a nice safe thing for you, Molly." And they really didn't mean anything by tying up a gay, dancing, frolicking, prancing colt of a girl with a terribly ponderous bridle. But God didn't want to see me always trotting along slow and tired and not caring what happened to me, even pounds and pounds of plumpness, so he found use for Mr. Carter in some other place but this world, and I feel that He is going to see me through whatever happens. If some of the women in my missionary society knew how friendly I feel with God they would put me out for contempt of court.

No, the town didn't mean anything by chastening my spirit with Mr. Carter and they didn't consider him in the matter at all, poor man. Of that I feel sure. Hillsboro is like that. It settled itself here in a Tennessee valley a few hundreds of years ago and has been hatching and clucking over its own small affairs ever since. All the houses set back from the street with their wings spread out over their gardens, and mothers here go on hovering even to the third and fourth generation. Lots of times young, long-legged, frying-size boys scramble out of the nests and go off to college and decide to grow up where their crow will be heard by the world. Alfred was one of them.

And, too, occasionally some man comes along from the big world and marries a plump little broiler and takes her away with him, but mostly they stay and go to hovering life on a corner of the family estate. That's what I did.

I was a poor, little, lost chick with frivolous tendencies and they all clucked me over into this empty Carter nest which they considered well-feathered for me. It gave them all a sensation when they found out from the will just how well it was feathered. And it gave me one, too. All that money would make me nervous if Mr. Carter hadn't made Doctor John its guardian, though I sometimes feel that the responsibility of me makes him treat me as if he were my step-grandfather-in-law. But all in all, though stiff in its knees with aristocracy, Hillsboro is lovely and loving; and couldn't inquisitiveness be called just real affection with a kind of squint in its eye?

And there I sat on my front steps, being embraced in a perfume of everybody's lilacs and peachblow and sweet syringa and affectionate interest and moonlight, with a letter in my hand from the man whose two photographs and many letters I had kept locked up in the garret for years. Is it any wonder I tingled when he told me that he had never come back because he couldn't have me and that now the minute he landed in America he was going to lay his heart at my feet? I added his honors to his prostrate heart myself and my own beat at the prospect. All the eight years faded away and I was again back in the old garden down at Aunt Adeline's cottage saying good-by, folded up in his arms. That's the way my memory put the scene to me, but the word "folded" made me remember that blue muslin dress again. I had promised to keep it and wear it for him when he came back--and I couldn't forget that the blue belt was just twenty-three inches and mine is--no, I _won't_ write it. I had got that dress out of the old trunk not ten minutes after I had read the letter and measured it.

No, nobody would blame me for running right across the garden to Doctor John with such a real trouble as that! All of a sudden I hugged the letter and the little book up close to my breast and laughed until the tears ran down my cheeks.

Then before I went into the house I assembled my garden and had family prayers with my flowers. I do that because they are all the family I've got, and God knows that all His budding things need encouragement, whether it is a widow or a snowball-bush. He'll give it to us!

And I'm praying again as I sit here and watch for the doctor's light to go out. I hate to go to sleep and leave it burning, for he sits up so late and he is so gaunt and thin and tired-looking most times. That's what the last prayer is about, almost always,--sleep for him and no night call!

Friday, November 4, 2011

Snacking Before Meals is Not Acceptable

It's my mom's birthday today. My dad took my mom, me, my sister, her hubby, and their son out to dinner. (Well, he'd intended it to be only my mom, and me, and expected my sister to pay for her, her husband and itself, but it didn't work out that way.

It's been the third time that my 13 year old nephew has gone out to dinner with us at a Chinese buffet restaurant, snacked himself full beforehand, so when he gets his plate he puts a few donut holes on it, eats those, and that's it. So his parents - or tonight, my dad, pays $8 for a few cents worth of food.

And on all three of these occasions - his mom and dad say absolutely nothing. I'm like - don't you think you need to have a word with your son and point out that if you're going out to a restaurant, he shouldn't eat beforehand? Or if he's not hungry, to not take a plate and eat anything, thereby wasting $8?

But even more important than the fact that he's wasting money at the restaurant is that he's not getting any nutrition. Tonight, he'd apparently aten 10 or so Oreo cookies before dinner...had no appetite for dinner so had some donuts. No nutrition at all there. (But of course since he's 13 and has a fast metabolism, he doesn't gain any weight. At least, not any excess weight. He's not getting any vitamins, but he's not gaining any weight.

There's a few lessons to be learned from my sister, her hubby, and their kid, and I share them here for what it's worth.

1. Don't try to be a friend to your kid. As a parent, if you want to watch a TV show, watch it. If your 13 year old son doesn't want to watch it - that's just too damn bad! He is not the head of the household, you are!

2. Do not let your kid snack between meals. At least - not cookies. (Moreover, don't change the time you eat dinner just to accomodate your kid! If he's hungry, let him eat some carrots to take the edge off before dinner time!)

3. In particular don't let your kid snack between meals if you're going out to dinner.

Wednesday, November 2, 2011

If it tastes the same...then go for it...

I consider myself someone of an expert on ice cream, chocolate ice cream being my favorite.

And I can tell the difference between brands, just as I can tell the difference between Pepsi and Coke in a blind taste test. (Pepsi is sweet, Coke isn't. Pepsi drinkers don't drink coffee, Coke drinkers do.)

So a couple of days ago I bought a container of Walmart's "Great Value" butter pecan ice cream. (I like butter pecan, but not enough to pig out on it. So I have that in my fridge, rather than chocolate ice cream, which has an irresistable siren call and which I eat only during summer time).

And I had a bowlful....and it was...not good. Seemed to be made from ice milk rather than ice cream. But it still had 190 calories per serving. (Which is a half a cup.)

Now, today I bought Bryers Slow Churned 1/2 fat Butter Pecan -- 120 calories for 1 serving (1/2 cup.) (Always check to make sure servings between ice creams are equivalent. Ya never know.)

I am familiar with Bryers Slow Churned 1/2 fat ice cream - they are my chocolate ice cream source during summer time (when I am more active and my serving is 2 cups!)

And it tastes pretty good - I cannot tell the difference between Bryers Slow Churned and other real (as opposed to "Great Value") chocolate ice cream brands.

And I don't think you'll be able to tell also.

So while I despise, in general, eating low fat or low sugar foods - and yes I can tell the difference - for whatever reason the Slow Churned ice cream tastes great, and you'll save yourself 70 calories.

Want to live to age 90?

From Greek Reporter: National Geographic Searches For Longevity Secrets in Icaria
Residents of the island of Icaria on average live up to 90 years, which is thrice as much as in the USA. This fact has been enough to gather the attention of a National Geographic team, who visited the island in search of the secrets leading to a long healthy life.

The team of experts found out that cancer, cardiovascular, diabetes and senile dementia incidents are considerably less frequent, since the geographical features of the island require constant physical exercise.

The researchers have also discovered that herbs and the green tea consumption are placed high on the locals’ everyday nutrition list, which result in a low blood pressure. Many of the longevity secrets revolve around the Mediterranean nutrition including fruits, vegetables, fish and olive oil, elements prolonging the estimated duration of life.

Furthermore, the slow pace of life followed by the Icariots is contributing to their well-being. Most of them do not wear a watch, so the concept of time-stress is completely strange to them. Last but not least, the afternoon siesta (sleep) seems to be a powerful weapon against depression.

Tuesday, November 1, 2011

Halloween Over, On to Thanksgiving

The three most dangerous months for a woman are November, December and January.

Halloween is over, but you've been exposed to all that candy. The media will not give you a moment's rest until the end of January - you will be bombarded with weight loss program advertisements - Jenny Craig, Weight Watchers and so on, as well as weight loss pills and shakes.

You will be told you're too fat, and shown pictures on TV of perfectly fine, slender women without an ounce of unneccessary fat on their bodies.

The danger I'm talking about - psychological.

Studies have shown that girls as young as 7 or 8 become obsessed with their bodies and how much they weigh - due entirely to mass media.

And of course the government has now gotten into the act, and shortly your kids will have any candy they have brought to school confiscated. They'll be weighed and put on diets (which will be easy since apparently schools provide practically all of the food - lunch as well as breakfast! - for poor kids).

And of course if you're obese you'll have to pay more for your health insurance (that piece of news came out yesterday.)

So being slender will no longer be voluntary, it will be a mandate from the government. Well, that's what happens when health care insurance is taken out of the hands of private companies and given to the government.

Well...that's a bit of a rant, isn't it?

The point Im trying to make is, your daughters, and your sons, need careful raising. Just as girls learn from earliest days that they are put on this earth to be eye candy for guys, so boys learn that as well. Ever seen the clothes for girls these days - shorts that cover their butt and that's about it? Well...actually if you look at fashion photos you see that girls always wore shorts that short, as did boys...now the girls continue to wear those short shorts while the boys wear shorts down to their ankles.

A crime against fashion.

Ah, well, I'm ranting again.

It's Tuesday. You did your weight training on Monday, will do it again on Wednesday and Friday. You'll ride your bike or walk every day - assuming you're fortunate enough to live in a state that doesn't have bonechilling cold. Otherwise, you'll go to a mall and walk around.

And you won't let the bombardment of commercials harm your psyche.

Monday, October 31, 2011

Give and Then Take Away At Your Peril

My dad had his teeth cleaned today. He's a chatty guy, always talking with people. So he learned a few things about this dental hygenist, a woman. Apparently, she lets her kids go trick or treating, then throws away most of the candy they recieve because she doesn't want them getting cavities.

And I'm like...what?

1. If a kid...or anyone else brushes their teeth, they will not get cavities.

2. Why let the kid go trick or treating at all if you're just going to throw away all their treats???? I can just imagine the anger and resentment that builds up in these kids as they happily bring home a bag full of candy only to watch their parents take it from them, and give them back...what...an apple?

Most people give away bite sized pieces of candy - so no one gets a whole candybar, they get those half-size or even quarter size bars. And what kid doesn't eat their candy all in one sitting? (I know I did.)

I suppose it could be an excellent training in willpower. Tell your kid they can have two pieces of candy each day until the candy is gone... the kid knows there is candy in the house but that he/she can only have two pieces... excellent training in how to be patient, and makes a helluva lot more sense than to throw the candy out all together.

Now...are you - as a giver outer of candy - going to have any candy left at the end of the night. Time for you to exercise your own willpower. Can you eat just two snack size pieces of candy a day, or will you eat it all up in one sitting.

An excellent test of your own willpower!