Weight loss plans are almost always trying to get you to get rid of some food that you love. However, the three macronutrients (Protein, Carbohydrates and Fat) as well as the unofficial fourth, water, are all necessary for good health. Never try to eliminate any of these from your diet. If you’re trying to lose weight, here is the simple truth about the stuff that makes up food.

Protein Power
Protein is the building block of all life. All life on this planet is made up of amino
acids that form chains called proteins. Every function of every cell in your body
involves proteins. It should come as no surprise, then, that consuming protein
in your diet is essential to your good health.

Protein can come from many sources, not just red meat. All animal parts are
protein-rich, from fish to chicken to pork to any animal you’d care to cook up. If
you are a vegetarian, you probably already know that many beans and nuts are good
sources of protein as well.

The highest concentration of protein is in muscle fibers, in humans and other
animals. Therefore, if you want to build up your muscles, you must consume
more protein than your minimum daily requirements. And if you consume less
than your daily dose, your body may cannibalize your own muscles to get it. This is
why an adequate intake of amino acids is essential.

Carb Cravings
Carbohydrates is a fancy word for something very simple: organic molecules that
contain at least two hydrogen atoms for each carbon atom. All carbodydrates
that you can eat are sources of energy. No matter what their composition,
your body will break them down into glucose, a simple sugar, which is then used for
energy when it is needed. Some carbohydrates are very long chains called “complex
carbohydrates”, and some are short chains called “simple sugars”. Complex carbs
are better for you because they provide more energy, but it takes the body longer to
break them apart, which means the energy lasts longer and keeps you feeling full
for a longer time. Simple sugars are broken down very quickly, which causes your
blood-sugar to rise rapidly. If you don’t burn it right away, your body will turn it
into fat.

Carbohydrates are most abundant in foods that taste sweet. The sweeter the taste,
the simpler the carb. So candy of all kinds are made up almost entirely of simple
sugars. Carbs are also abundant in fruits and vegetables, as well as grains. Whole
grains contain complex carbohydrates, while other grains and plants have shorter
chain carbs.

Some modern diets suggest trying to eliminate carbohydrates from your diet,
because they are a major source of calories that you’re trying to reduce. Reduction
of carbs will be necessary for weight loss, but it is vitally important not to get rid of
them altogether. As mentioned above, carbohydrate-rich foods include fruits
and vegetables that contain many vitamins, minerals, antioxidants and fiber.
Losing all those good elements would put your body in a very unhealthy place. On
top of that, your body processes carbs to raise blood-sugar, which is important to
your feeling of satiety, or feeling full. If you have no carbs, you may easily be
overeating fats (see below). Finally, if your body is not using carbs for energy, it
will break apart proteins in your food for energy before it breaks down fats.
So, you lose the benefits of amino acids you’ve eaten, which we discussed above.
A good tactic that many people find easy to identify and follow in their diets is to
get rid of “empty carbs”, meaning carbohydrates that don’t provide
anything but energy. White bread, potatoes, refined sugar and candy are empty
carbs that you should avoid.

Fat is Fine (in small doses)
The third macronutrient is fat, which is most easily thought of as concentrated
carbs. One gram of fat has 9 calories, while carbohydrates and protein contain 4
calories per gram. So, if you are reducing the calories in your diet, reducing fat
is the easiest way to lower the total calorie count.
Not all fats are the same, though. Saturated and trans fats raises LDL cholesterol
levels, which increases the risk of heart disease. Unsaturated fats
(monounsaturated or polyunsaturated) do not raise these “bad cholesterol” levels,
and are therefore a better choice.

Fats, unfortunately, taste very good. Fats are the major component in
toppings and spreads, such as butter, salad dressing, mayonnaise, and cooking oils.
Fats are also the ingredient that make desserts and snacks so tempting, like
cookies, cakes and chips.

Even though some people try to get rid of all fat, some fat in your diet is important.
Do not try to eliminate it. Fat aids in the absorption of vitamins A, D, E and K.
Essential Fatty Acids, namely omega-3 and omega-6, can only be found in certain
fats, and it is important to consume some of these on a regular basis. These
nutrients aid in the regulation of blood pressure, blood clotting and immune
response.

To get the good fats without an excess of calories, try eating more fish and seafood
instead of other meats. Choose margarine instead of butter. When cooking, choose
olive oil to grease your skillet. And the most effective tip: read the labels on
the foods you’re buying. They should list the fat content, and break it down
into Saturated and Unsaturated. If unsaturated is not listed, simply choose the food
with the least Saturated fat count.

Water Weight
Some call water the fourth macronutrient. Technically, it is not a nutrient at all,
because pure water does not provide any building blocks for your body. However, it
is the element most neglected in the diets of most people. You must drink at
least 8 glasses of water per day. More if you’re active.

Water encourages fat loss by keeping the kidneys working at full capacity. If the
kidneys don’t get enough water, the liver begins to take over some kidney functions.
One of the liver’s main functions is to metabolize fat. So, if the kidneys need the
liver’s help, then the liver can’t burn fat as quickly. Drink enough water so that your
liver can metabolize fat at its peak ability.

Water contributes to healthy skin by hydrating it from the inside out. Water aids in
joint lubrication, reducing your chance of injury in any activity. Water is also the
best cure for constipation.

Some people retain water, which is usually caused by a sodium imbalance. The
solution is not to avoid drinking water, but to drink more water. When the salt
is diluted, it becomes less of a problem. Also, if your body recognizes that water is
constantly coming into your system, then it will realize that it doesn’t need to store
it.
Although there have been a few cases where long distance runners have died from
drinking too much water, their situation is highly specialized, and shouldn’t be a
concern for a normal person. For people with a normal amount of activity, there
is no danger in drinking too much water, so drink as much as you can. The
worst thing that will happen is that you’ll visit the washroom more often, so
consider it a good chance for a little extra exercise.

Now that you understand how important all the macronutrients are, how do you lose
weight? Reduce overall calories, but keep a measure of each macronutrient in your
diet. Reducing fats overall is an easy way to reduce overall calories, and switch all
of your fats to unsaturated. Most dieticians suggest about 25% fat, 15% protein,
and 60% carbs. If you’re trying to put on a little muscle to burn fat faster, try to
raise the protein to 20% and reduce the carbohydrates to 55%. A good weight loss
plan keeps a balanced diet with reduced calorie intake and increased exercise.

David McCormick is the founder of Weightless Products. His Mr. Weightless site is
dedicated to free weight loss articles and advice, primarily targeted to men. There
are no banners, no pop-ups, and you will never be asked for your email address.
Mr. Weightless: Wait Less for Weight Loss!

http://www.weightlessproducts.com

Lean Six Sigma combines the quality improvements that come from using Six Sigma with the speed improvements that come from using Lean manufacturing principles . Six Sigma is a disciplined, data-driven approach and methodology for eliminating defects in any process — from manufacturing to transactional and from product to service. Lean manufacturing focuses on improving the speed of a process and the elimination of waste primarily by eliminating non-value added steps. Lean Flow and Six Sigma are strongly compatible. Combining these two powerful process improvement methods are combining the contents of two toolboxes that can help your organization improve quality and efficiency.

Lean Six Sigma and Lean Flow initiatives go by many names, including Lean Enterprise, Lean Manufacturing, Lean Sigma, and Lean Service. These concepts are a natural complement to Six Sigma and can be applied to every type of business and process. Both Lean and Six Sigma have points of commonality in their strategies and methods. Both are built around the idea that businesses are composed of processes that serve customer needs. They share the goal to identify and eliminate sources of waste and activities that do not add value, in order to create flow with maximum productivity, capacity, and throughput. Both place great emphasis on training to bring members of an organization to a high level of understanding and expertise on the tools and processes of the methodology. Also, both lean and Six Sigma require and encourage the engagement of management and key mentors within the organization to assure that the prioritized projects are executed as part of a way of doing business.

Lean methods and data are used to reduce costs, shorten cycle times, expand capacity, and improve productivity. Lean concepts and the Lean Flow system quickly identify improvement opportunities through the use of value stream mapping. Lean emphasizes all-encompassing principles together with targeted recommendations to achieve improvements. However, Lean principles are oftentimes inadequate to solve some of the more complicated problems that require advanced analysis.

Because Six Sigma requires in-depth statistical metrics to analyze quality at all levels of the supply chain, eliminating defects it can improve all Lean methods. Six Sigma - when combined with Lean - allows for easier identification and quicker resolution of quality issues or problems, and reaps quick results while opening people’s eyes to new and better possibilities on plant floors. Six Sigma’s core implementation strategy of establishing dedicated Six Sigma champions and black belts who oversee and mentor process improvement projects provides crucial structure and guidance, thus greatly enhancing Lean initiatives. Therefore, Six Sigma is very valuable when introduced during the deployment of Lean principles to ensure that the improvement roadmap includes a generic problem-solving approach.

Lean Six Sigma creates greater understanding of the value of your work by defining it as something that your customers want to pay for. Lean Six Sigma helps build customer loyalty by driving improvement in areas most important to your customers. Its metrics generate clear targeting of customer needs, and drives real, tangible value creation.

Lean Six Sigma is a highly sustainable approach that becomes woven into the fabric of the organization and involving people at all levels - from the executive suite to the front line. Full deployment of Lean Six Sigma will f oster an environment of continuous improvement where the cultural norm of your organization becomes striving for the total elimination of waste through a succession of small, action-oriented ( kaizen ) events within the production process.

Lean Six Sigma fulfills your overall strategy and future success by significantly improving quality and reducing waste. It empowers every employee with new ways of thinking about your processes and helps make drastic improvements to the organization’s performance. Lean Six Sigma creates a powerful linkage from your strategic priorities to operational improvements and facilitates the transformation of a business.

Peter Peterka is President of Six Sigma us. For additional information on DMAIC or other Lean Six Sigma project programs contact Peter Peterka http://www.6sigma.us/

Peter Peterka is the Principal Consultant in practice areas of DMAIC and DFSS. Peter has eleven years of experience performing as a Master Black Belt, and has over 15 years experience in industry as an improvement specialist and engineer working with numerous companies, including 3M, Dell, Dow, GE, HP, Intel, Motorola, Seagate, Xerox and even the US Men’s Olympic Team. For partial list look here. Peter is a certified a Master Black Belt and holds an MS degree in Statistics from Iowa State and a BS in Chemical Engineering from Purdue. Peter worked for 3M over 10 years where he gained extensive experience applying Sigma Methodologies to a variety of processes.

Peter has successfully developed Six Sigma deployment strategies and training for Product and Process Development, Manufacturing and Business Process Improvement. His broad experience across many technologies helped him gain insight on how to apply Six Sigma methods to Business Processes.

According to British statistics, more than 100,000 cosmetic procedures are performed every year. Among these procedures we can find Botox injections for remove wrinkles as well as laser peels to improve the appearance of skin. Anti aging procedures such as facelifts, brow lifts and eyelid surgery become very popular due their acceptability.

As a very interesting fact, statistics mention a growing number of men taking the decision to go under cosmetic knife. From professional need to look pleasant to self-esteem reasons, men have finally received the societal permission to have cosmetic procedures. Men have the money and the desire to have a young appearance. Among male patients, rhinoplasty - the nose correction procedure - is the most popular cosmetic surgery.

The British Association of Aesthetic Plastic Surgeons, evaluates that in 2005 year more patients improved their quality of life and self-esteem through their looks using the right circumstance of aesthetic surgery. Experts explain this growing demand by the fact more and more people access information regarding what cosmetic surgery might achieve.

On the other hand, statistics shows a growing trend in demand of less-invasive procedures and often less costly than surgery, such as laser hair removal and anti-cellulite treatments.

The BAAPS points that whether looking to rejuvenate their appearance or go for a complete makeover, patients should find a well-reputable doctor who is qualified in the area they are asking cosmetic treatment.

Learn about anti aging procedures and skin care visiting Evie’s website http://perfect-beauty.blogspot.com.

Not sure which water based lubricant to try? The questions should be discussed in this superb sexual lubricant article.

Sex Lubes aren’t primarily for romantic nights in. Slicking up for one on one fun is one of the most common uses for lubricants, massage oils and sex lotions. Using sex lube during one on one fun is safe, brilliant and practical. You will want your dildos to go in and move as noticeably as possible.

If blokes are looking for a sex lubricant which is safe to use with all sex aids stick to a water-based fruity lube, there are tons of delicious flavours out there like berry. And there are some that melt. Looking for the real thing then get Realistic Dildos.

Current users will already know what fruity lube is most suitable for them. But if you yourself are using a fruity lube for the first time Sex Bomb would enjoy to recommend the following. It?s best to begin off with a water-based fruity lube. Water-based sex lubes do not stain and sex lubes are also totally safe to apply on all vibes. If you yourself want to use a fruity lube for oral play Sex Bomb recommend you yourself get one of the lush fruit flavoured ones. Anal lovers tend to go for heavier fruity lubricant because these sexual lubricants are somewhat longer lasting. Remember, the more sex lube you yourself have the more fantastic screwing you yourself can have.

What happens when progress slows right down - and nothing happens between you and your team?

There is a stifling stench of paralysis.

It’s time to ensure you have next steps in place.

‘Next Steps to Success’ is a simple tactic to ensure that progress on a topic is made clearly, quickly and precisely.

Ken Blanchard has a great little (and as always, easy to read) book called ‘The One Minute Manager meets the Monkey’. This is all about the ‘monkey’.

By ensuring that there is always a ‘next step’ in any discussion, issue or problem, which is clearly defined, owned by someone and timescaled, you will be much more likely to have progression.

So what is this ‘next step’ and how does a monkey fit into all this?

Well, the ‘next step’ is some actual piece of activity that someone (and it is best if it isn’t you! I’ll come on to that later), takes accountability for delivering, demonstrably and in a certain timescale.

If you’ve come across SMART objectives, it’s along those lines and very tactical. It happens and happens fast - usually.

This ‘next step’ in a process, means that things keep moving and someone is signed up to the progress by doing the next link towards the final outcome. Think of it as a monkey jumping from each person’s shoulder to the next. The ‘doer’ takes the monkey with them - and you ensure that it isn’t usually you!

By keeping this as the goal, step by relevant next step, the overall outcome is achieved.

Who is the ‘doer’? Well, that depends on who is best placed to do the doing! In developmental management and team cultures, as many individuals as possible get involved in taking the ‘next step’ (carrying off the monkey!).

Whilst it is easy for a manager to take the brunt of these, it is very useful to help others take these ‘next steps, even if they are not experts in that area of their work.

Using ‘next steps’ as a developmental exercise can be very valuable for individuals who want to stretch their experience and develop their capabilities.

Without just ‘dropping them in it’, by providing ongoing support, whilst giving them the accountability to deliver (a strong learning in itself), a manager can evolve a highly skilled and broadly experienced team around who will enable continuity when times get tough.

And a succession planning process which evolves without too much effort.

Things get done, people get developed, the manager delegates effectively, making the best of his or her time.

Now how great a solution is that then!

© 2005-6 Martin Haworth is a Business and Management Coach. He works worldwide, mainly by phone, with small business owners, managers and corporate leaders. He has hundreds of hints, tips and ideas at his website, http://www.coaching-businesses-to-success.com.

So setting up PC security on a budget involves usage of free antispyware, antivirus and firewall. Among free antivirus solutions you can choose from AVG (by Czech software company), Avast, Bit Defender, and some others. In the field of free antispyware the choice is limited and there are antispyware tools which are actually bundled with commercial adware and spying modules. However, SpyBot Search & Destroy is known to be a reliable solution, recommended by advanced users. Quality depends and so does the price.

This scam is very simple; the thieves simply wait until some unsuspecting user who is searching for, say, airline ticket offers, finds their site offering dirt-cheap airline tickets. Really pleased with himself and looking forward to the trip, the user fills in the form, entering his credit card number, expiry date and verification value (CVV). Data loggers, key loggers are just a few programs which harvest info from your computer. Winclear is the only program created specially to auto remove such spywares. If you clicked on the link and went to a fake e-gold site and entered your e-gold account information along with your email account information your account could have been compromised without malicious software being installed on your computer. That is why every computer owner needs winclear.

Protect With Winclear :Black History Month Word Search
AccSent monitors account access attempts and issues a one-time PIN challenge to those coming from IP address ranges or browsers that differ from the last authorized account access. Your account was accessed from remoteip ‘202.74.73.70′ and a pin was sent to the email address on the account. The person logged into your email account and retrieved the pin, accessed your e-gold account and made an unauthorized spend from the account. Winclear is the only software which is capable of removing keylogger programs. While cookies are often stored in text files only used to track information that is already provided to various websites and are set to expire in short periods of time they can be used for malicious purposes in certain instances. Winclear has been the industry leader in fighting keyloggers for the last 8 years.

Winclear:
These are loyal customers and we can’t really blame them for some short-sightedness. That is the reason why you need Winclear installed onto your computer. There are numerous free programs that can be downloaded. Protect your computer security by using Winclear! More about Winclear here: http://www.winclear.info.

The right term for male pattern baldness is alopecia. The very most complained type of alopecia is male pattern baldness and targets regularly one third of boys and women. This type of baldness is generally permanent.

Permanent hair loss comes in a number of ways. Male pattern baldness might well show in the very early stage of a gents life, with hair loss starting to begin as quickly as 19 years old. The normal signs can include loss and baldness of hair surrounding the top part of the scalp and also at the forehead. The result will probably be partial or full baldness. Get expert assistance in hairloss from Advanced Hair Studio now.

Lady pattern baldness is nearly similar to male pattern baldness resulting in permanent hair loss and baldness. This type of hair loss and baldness is ordinarily developed after a girl gives birth. The hormone imbalance causes hair loss although girls do not generally experience complete hair loss.

The last type of permanent hair loss is by Cicatricial. This starts when inflammation in the scalp causes scaring and the hair follicles fall out permanently. The girl will lose hair folicles in random parts of the scalp, or even spread all over the scalp.

With forever hair loss the stunning solution for lots of people can often be to get advice from a baldness centre in order to gain back hair follicles.

Data entry is a phenomenon that is growing rapidly among home workers. Many thousands of people are now turning to data entry from home work to boost their income or even provide a full-time wage and there seems to be no shortage of companies ready to provide a data entry home job.

The reason that data entry home work is expanding so quickly is the enormous amount of information that is available online. Large internet companies can have records of millions of items, whether it’s books, cars, auctions or even people, all of the information has to be entered into their databases. This has created a vast opportunity for data entry work online from home.

Here are the Top 8 reasons why you should consider data entry home work:

1. You can do the work from home. This is a lot of people’s number one goal in life and it can be achieved by doing data entry work from home.

2. You don’t need any money to get started. It can cost hundreds or even thousands of dollars to start a business that will allow you to work from home, but with data entry work you can get started working with zero investment.

3. You can work the hours that suit you around your present schedule. Even if you have a full-time day job you can boost your earnings with money from data entry.

4. The work is simple and pleasant, you don’t need any particular qualifications and almost anyone can do this.

5. You can get a data entry job no matter where you live, work from a remote cottage or a beach if you want to.

6. No more commuting! If you hate the daily trudge through smog and congestion data entry could be your ticket out.

7. You can work as much or as little as you want depending on how much time you have available to devote to your data entry projects.

8. No long term commitments. You can work in the data entry industry for as long as you want, then leave it for a while if you like and go back to it at some time in the future.

So in summary, data entry work is simple and straightforward and you can do it where or when you like to suit yourself. All you need now is a list of the best paying data entry jobs and you can get started right away.

To download a list of the best data entry jobs online, visit http://www.worldofebooks.com/data-entry

Do you harbor the dream of dreams? Working at home and making a decent living, not answering to anyone but yourself and fixing your own hours and dress code? Do you dream of a home based business opportunity that actually works, doesn’t siphon off all your spare money but puts the bucks in your pocket?

Is there really such a thing?

The dream of making money on the Internet is not a simple fantasy. You can make it a reality if you’re willing to follow some basic precepts. Here are a few principles to follow when contemplating starting up a home based online business. They’re also useful checks for those who have been working online for a while and want to tweak an already established Internet business.

You’ve seen all the hype. It seems that every other page on the web advertises secrets to making a fortune online. Some of those programs are definitely well conceived and well structured, and will produce return for your time, effort, energy and money in the form of an ongoing Internet business. Others are scams. When you’re first starting out, how do you tell the difference?

Read first, and then research before you act. After you’ve read a couple dozen of these websites through, you’ll find yourself noticing patterns of hyperbole and noticeably pushy prose. Throw those out.

Choose a few programs you feel good about at that point. Then write individual e-mails to the people whose glowing testimonials are all over those sites. The ones who write back represent the ones that stand a chance.

Commit to something you love. This recommendation contains two parts: First, the commitment part. That means that your new online home based business requires you to take care of it like a baby. Don’t just buy a program and then expect it to bring in the dough. Commit in your mind first, and really be willing to spend time nurturing your online home business with your time, your heart, your mind and your soul. That’s what winners are made of.

The second part of the recommendation to “commit to something you love” has to do with loving what you do. It’s simple. If you love the product or service you represent, if you love how you spend your time, then you stand a great chance of making a success of your home based business. If you don’t love it, however, you’re going to burn out way before you see the light at the end of the tunnel. That’s what happens to 95% of all the small home based business entrepreneurs on the Internet… they burn out.

Basically, you’re looking to optimize your chances of online business success through your own diligence, commitment and love. These qualities are the ones that will put you over the top and make you feel great about your adventure in online marketing.

Brian is a 48 year old New Zealander with over 10 years internet experience. If you are looking for a home based business opportunity be sure to view his website at www.bestrealincome.com. You can contact him at brian@bestrealincome.com

Everyone has had a bad date. A bad date so terrible that they immediately call their friend to dish every devilish detail, or were so humiliated, they ran home, took a bath, climbed into bed and didn’t breathe a word about it to anyone. No matter how people handle a bad date or break-up, they all have one thing in common, they never want to experience it again. People from all over the world have posted their nightmarish dating stories to the Dating Hall of Shame website. The following ten tips have been cultivated from the bad date stories and are provided to help you become a better dater so you can avoid ending up on the Dating Hall of Shame.

How to Stay Out of the Dating Hall of Shame:

1.Do not drink twice your body weight in alcohol. It may loosen you up, but no one, most of all your date, wants to see the contents of your stomach lining.

2.If you invite someone out on a date, be prepared to pay. If you cannot afford to take them to dinner, then make it a coffee date. Better yet, be honest. Tell them you really like them but cannot afford an expensive dinner, and would they mind just going for dessert. It is okay not to have money - it is not okay to be CHEAP.

3.If you are going to be a loser and cheat on your boyfriend/girlfriend, then make arrangements for your date to pick you up somewhere else other than your house. Don’t make your date pack boxing gloves!

4.Keep your clothes on - especially in public. Nudity does not constitute a good date unless both people consent to said nudity. Baring your rear-end in public while on a date only makes you look like, well, a rear-end.

5.If you are going to go on a blind date whether through a set-up or an online romance, then have the courtesy to actually show up. Do not drive-by and decide that since they didn’t mention they had a butt the size of a Buick, you are not going to give them a chance. If you set up a meeting with someone, show-up and be polite. You can make it a short date, but bring some common decency with you.

6.Buying someone a meal, coffee, movie ticket, etc. is not a trade-off for sex. It is not even a negotiating tool for touching body parts. Refer to item #4 for a refresher on the nudity thing.

7.Do not invite someone on a date and then parade him or her in front of your “ex.” A date is for getting to know someone to see if you want to develop a relationship. A date is not a tool for inciting a riot between you and your ex. Your date is also not a pawn to dangle in front of your “ex” to show that if they do not take you back, you will move on.

8.Bring your manners. If you don’t have any, then find a date that won’t care. Otherwise, prepare for the date by using a toothbrush or breath mint - rubbing your fingers over your teeth will not remove the odor of your fish lunch. Even if this is the 21st Century, it is still okay to hold the door for someone (man or woman). Manners count - end of discussion!

9.If you still live at home, by all means tell your date. Allowing them to discover your parents in a compromising position is not a great way to start a relationship. It will take a minimum of 10-years for it to be a funny family tale. Until then it will just be unbearable humiliation heaped on by constant reminders that you are probably not going to make it to family status.

10.Finally, those three little words - no, not “I love you”, but “I’ll Call You.” Do not let those words leave your mouth unless you actually plan on picking up the phone and calling. On the flip side, if your date does not call you back, it will hurt, but you will survive. This does not give you carte blanche to revert to revenge, stalking and torture.

Heidi Heller Niehart is a former syndicated singles columnist and the author of Quiche and Tell: Advice and Recipes for Singles, a compilation of articles broken down into the stages of relationships. Ms. Niehart is also the founder of he DatingHallofShame.com, were broken hearted daters can go to commiserate and share a laugh. She is also an example to singles to show that dating advice and persistence can work as she is married with three children. She is also working on a sequel to her book entitled Too Tired to Quiche: A collection of witty and somewhat horrifying tales of marriage and raising kids. You my contact Ms. Niehart via email at mystory@datinghallofshame.com