Showing posts with label fat loss. Show all posts
Showing posts with label fat loss. Show all posts
Tuesday, October 28, 2014
Thursday, October 16, 2014
High Fiber Foods: Secret to Weight Loss
Weight loss is one of the most popular topics today in the health food world and it’s also on many people’s annual to-do lists. Food companies know this and market unhealthy foods as ‘health foods’ or ‘weight-loss friendly foods’ in order to lure consumers into buying them.
However studies have shown that the most beneficial nutrient for losing weight isn’t found in a pill or a box of low-calorie granola bars. It’s merely natural fiber from plants that seems to have the most long-term and healthiest weight loss results of all. (1)
How Fiber Helps You Lose The Most Weight
Fiber fills you up very fast, which leads to an increase in satiety much quicker than sugar and processed foods. (2)
Fiber from fruits and vegetables specifically satisfy you on fewer calories than from other sources as well. Fiber contains no digestible calories, so any amounts of carbohydrates derived from fiber will not be stored as excess calories. Instead, it will be excreted from the body. This not only aids in digestion but also boosts metabolism because the body burns calories when excreting the fiber out of the body. (3)
Scientific American documented a study conducted by Harvard Health, which showed those who consumed the most fiber from whole plant-based foods lost more weight and kept it off than those who ate processed sources of fiber. Researchers said that more studies still need to be done, but consuming more plant-based foods is a good idea for all measures of good health. (4)
What Are the Highest Sources of Fiber?
The fiber all stars are plant-based which includes apples, pears, blackberries, raspberries, blueberries, chia seeds, hemp seeds, artichokes, asparagus, flax seeds, oats, beans, and legumes. (5,6) Fruits and vegetables are lower in calories than whole grains, nuts, seeds, beans, and legumes; however, all natural plant-based sources of fiber make a good choice and are better than processed options! (4)
How Much Is Enough?
Generally, most people should be eating 20-30 grams of fiber per day to get the daily-recommended amounts, however, up to 40 grams or higher may be beneficial for those looking to lose weight. Fiber may cause some additional digestive activity; therefore, it’s best to introduce it slowly into your diet and adjusts the amounts over time. Fiber has been shown to reduce the risk of heart disease, high cholesterol, and low blood sugar. (7)
Sources for this article include:
Thursday, September 18, 2014
10 Reasons Dehydration is Making You Fat And Sick
10 Reasons Dehydration is Making You Fat And Sick
Whenever you feel thirsty, instead of reaching for some soda or a cup of coffee, you better drink a glass of water.
Although your body is 75% water when you are dehydrated, your blood becomes thicker and the blood flow is slower. Whenever this happens, the blood pressure increases, and that, as you know is not good.
Every day you lose about 10 cups of water on average through perspiration, urine, breathing and waste elimination.
Water provides a number of benefits, but sometimes you just do not drink enough water. The next time you feel dehydrated and need to drink something, make sure you do not reach for a carbonated, sweetened or caffeinated drinks, and drink a glass of clean and cold water. It is the best thing you can do for your body.
What are the consequences of an insufficient water intake?
Fatigue
Water is the major source of energy in the body. The lack
of water slows the enzyme activity in the body, which leads to fatigue and
lethargy.
Asthma And
Allergies
When dehydrated, the body tightens the airways as a way
to keep the water in the body. The amount of histamine produced in the body
only makes it lose even more water.
High Cholesterol
When the body is dehydrated, it will create more
cholesterol to prevent the water loss from the cells.
Kidney And Bladder
Problems
Whenever the body is dehydrated, the accumulation of
toxins increases and this creates great conditions for bacterial growth. As a
result, the kidneys and bladder are very susceptible to infection, inflammation
and pain.
Constipation
When the body lacks water, the colon is one of the first
sources of water, necessary for the needs of the other vital organs. Inadequate
amount of water decreases the colon function and sometimes even stopping it
completely, which results in constipation.
Weight Gain
When you are dehydrated, the cells lack energy. So many
people seem to be hungry and crave for food, but all they need is a glass of
water.
Premature Aging
Chronic dehydration causes premature aging of the vital
organs in the body, including its largest organ – the skin, that soon becomes
severely wrinkled.
High Blood
Pressure
Blood is 92% water, if the body is well hydrated. When
dehydrated, the blood becomes thicker, which results in higher blood pressure.
Skin Problems
Instead of eliminating the toxins from the body, whenever
you are dehydrated, the skin is unable to function properly. The skin is more
susceptible to different skin diseases like psoriasis or dermatitis, as well as
premature aging.
Digestion Problems
The lack of water and minerals such as calcium and
magnesium can lead to numerous digestion problems, such as reflux or gastritis.
Did you know that:
- When you feel thirsty, you are already dehydrated.
- If you drink 8 glasses of water after during the day, ie, before breakfast, lunch and dinner, you can reduce your meals which in turn will help you lose weight and keep the current weight – for a year.
- Studies have shown that people who drink 1.5 liter of water per day, spend 17.400 calories more than those who do not drink that much water, and lose about 2.5 kg per year.
- Water boosts your metabolism and burns the calories. Your metabolism speeds up in just 10 minutes, and the highest effect is achieved in 30-40 minutes after you drink water.
- Sweetened drinks and fruit juices are the major cause for obesity.
- A glass of soda contains 35 grams of sugar and 140 calories.
- A glass of water contains 0 grams of sugar and 0 calories.
Tip: Drink a 8 ounces of water when you wake up in the morning. Then follow it with lemon water, 1 fresh squeezed lemon, 8 ounces of water.
Sunday, July 27, 2014
5 HABITS THAT ARE DISTROYING YOUR METABOLISM
You've set your sights on enjoying the warm summer months with your leanest body ever, but time's passing quickly and you're still sporting a bit of extra winter weight. So, you embark on a quest for the perfect diet plan! With only a few weeks to spare until you're on vacation, you know you need something intense. Here's where you have to be careful.
Commit to a quick-fix crash diet, and you could actually move away from progress rather than closer to your ultimate goal. Don't think it could happen to you? Don't be so sure. Many people damage their metabolism on a daily basis without even realizing it, and then they wonder why they aren't seeing results.
Your metabolism is responsible for determining precisely how many calories you burn on a daily basis. If it runs sluggish, your fat-loss engine will, too. Avoid these eight metabolism-wrecking mistakes to ensure your metabolism stays in high gear for the weeks to come!
MISTAKE 1 POOR PROTEIN INTAKE
When many people hop on a diet, their protein intake plummets. As calories go down, common sense might have you believe that protein should decrease accordingly. This, however, is incorrect. When you reduce your caloric intake, you actually need to bump up the amount of protein you consume. This helps prevent muscle mass loss which, should it occur, will halt your metabolism in a hurry since muscle is metabolically active tissue.
As you restrict calories and torch fat, be sure to target 1-1.5 grams of protein per pound you weigh each and every day. This number may seem high to some, but it will help you maintain lean mass and ensure your body doesn't dip into amino acids for energy.
MISTAKE 2 DIETING TOO SOON
Another vital error that can mangle your metabolism is starting a diet before you've built a solid base of lean mass, especially if you're already quite lean.
If you have a lot of fat to lose, it's wise to shed some before you focus on building muscle. However, if you're looking to go from lean to ripped and have very little muscle on your frame, you're far better off focusing your efforts on a clean bulking phase first. Having added muscle on your frame will give you more metabolic ammo so when you do finally diet the process moves along faster and easier. In addition, if you're dieting to reveal a shredded physique, you need to accrue a decent amount of lean mass to reveal!
MISTAKE 3 DOING TOO MUCH CARDIO
Do you consider yourself a cardio king or queen?
If you're not familiar with the term, it describes someone who devotes far too many hours of the day to low-intensity cardio training. It starts out innocuous enough: You spend 30 minutes per day on the treadmill, stair stepper, elliptical, or your cardio weapon of choice. At first, you see moderate results. You then decide to do twice as much cardio to double your results.
Up goes your cardio commitment! You see slightly better results, so you decide to add even more cardio. What if you went twice every day? Imagine the fat burning potential! The problem: You'll eventually hit a wall.
"You can't possibly constantly continue to increase your cardio more and more just to earn better results, or else you'll be living in the gym," explains Jen Jewell, who sees this happening all too often. "It's a vicious cycle."
Once you get to that point where it takes hours of cardio to maintain your current body weight, you'll feel trapped. Your body will adapt to all this cardio and, in time, you will stop seeing the results you once did. Always keep that in mind.
So, what should you do? Drop the slow-paced cardio and add a solid dose of high-intensity interval training, like a Tabata program, to your routine! In addition, turn your focus back to food. Remember, greater fat loss will come from changes to your diet, not hours spent on cardio machines.
MISTAKE 4 TRADING SLEEP FOR TRAINING
I understand if you're determined to never miss a beat with your workouts. As you ramp up your fat-loss efforts, you might even start hitting the gym twice per day, once for cardio and once for weights. That's great, but not if it comes at the cost of a good night's sleep.
When you're overworked, something has to give. If it's your sleep time, you've just committed a fat-loss felony. Sleep is imperative for fat loss. It'll not only keep your metabolism stronger, but it'll also help you maintain better insulin sensitivity.
A lack of sleep will also drain your energy, making it nearly impossible to muster the drive to perform intense, fat-blasting workouts. Aim for 8 hours of sleep per night if you want to optimize your metabolism.
MISTAKE 5 YO-YO DIETING
So, you achieved your goal weight and figure you'll add back one of the forbidden foods that previously resided on your do-not-eat list. But, before you know it, your entire diet is filled with the exact foods which caused you to gain weight in the first place!
In a fit of disgust at your lost results, you resolve to hop back on another intense diet to shed the weight. This process, known as yo-yo dieting, damages to the body and may crush your metabolism over time. With each yo-yo diet attempt, your body will bounce back a little less, until you're hardly recovering at all. "This back and forth form of living is not healthy for the body or the mind," explains Jen Jewell.
Instead, find a diet that you can commit to for good. Even when you're working toward weight maintenance, you should have no problem following the same eating concepts you used to lose the weight in the first place.
Likewise, you also want to avoid the post-success binge-week. "Having a cheat meal after a competition or diet success is one thing," explains IFBB Physique pro Craig Capurso, "but having a binge week after a diet is sure to cause physiological, hormonal, and metabolic damage that can take months to correct."
(repost from: www.Bodybuilding.com)
Tuesday, May 20, 2014
What's a Refeed?
What's a Refeed?
 |
| anywherefitnesspt.com |
HIGH CARB DAY TO BURN FAT! When dieting & in a calorie deficit (cutting ) your leptin hormone levels will drop down with low leptin levels it becomes much harder to burn body fat as leptin is KING of all fat burning hormones, so including a re-feed DAY into your cutting diet is highly recommended.
On a re-feed day you increase your carbohydrate intake by 100% (or more) increasing your calories up to maintenance level or slightly above so you are in a calorie surplus for this day (but still in a weekly deficit).
This re-feed is designed to boost your metabolism and increase your leptin levels so that you can continue to burn fat like a furnace!
My favorite re-feed foods are: Frozen yogurt, rice, oats, bananas, pancakes and yes, low fat cookies or anything low in protein/fat and high in CARBS!
Sunday, April 20, 2014
Top 10 Obesity Related Diseases
I can help you reach your fitness goals with my online personal training/coaching!! Message me to learn more at jeannie@anywherefitnesspt.com
Many people suffer from the condition of being overweight. Unfortunately, sometimes this problem becomes out of control, and a person can become obese. This is extremely bad for your health, and there are several diseases that are worsened by obesity or even caused by obesity.
1. Diabetes
Obesity is a significant factor in the development of type 2 diabetes, which occurs when your body has developed a resistance to insulin. Being overweight allows yours cells to become insulin resistant. In some cases, those with type 2 diabetes have reversed the condition by losing weight.
2. Cancer
Being overweight can increase your chance of developing various cancers by 50%. For women, being overweight by only 20 pounds places them at a much higher risk of cancer.
3. Infertility
Obesity can lead to hormonal level changes that can lead to infertility and ovarian cancer in women. In overweight men, this can lead to a much lower sperm count.
4. Skin Infections
It is sometimes more difficult for obese individuals to keep their skin as clean as it needs to be. The skin can form creases where sweat can be trapped and cause irritation that lead to infection.
5. High Blood Pressure
Your blood pressure generally increases right along with your weight, and high blood pressure is a leading cause of death of Americans. Your doctor can give you medication to regulate your blood pressure, but you need to get yourself to a healthier weight for good health.
6. High Cholesterol
Your cholesterol levels usually become too high when you are overweight, and those high levels can cause heart attacks. Chronic high cholesterol can lead to heart disease.
7. Ulcers
The obese may develop painful gastric ulcers. Overweight men are more likely to develop this condition, but women have also been known to be affected.
8. Back Problems
Your body, especially your back, can suffer when it is expected to carry very large amounts of weight. You may have lower back pain, osteoporosis, osteoarthritis or even structural damage to your spine if you are obese.
9. Gallstones
Obese women often develop painful gallstones. While rare, men may also be affected.
10. Heart Disease
Obesity is a primary cause of coronary heart disease that can lead to stroke or heart attack. Losing weight and regular exercise can greatly reduce your chances of developing this condition.
If you feel your weight is becoming a problem, see your doctor right away. Nothing is more important than your health, and your weight can be controlled with proper intervention. by Elizabeth Sisney
repost from http://tipspark.org/top-10-obesity-related-diseases/
Wednesday, March 19, 2014
What To Sample Shakeology First?
WANT TO SAMPLE SHAKEOLOGY FIRST? CLICK HERE
| Shakeology Taste Sampler | |||
 Each sample pack contains 4 single-serve packets of Shakeology (1 Chocolate, 1 Strawberry, 1 Vanilla, and 1 Greenberry), a copy of the Shakeology Welcome Guide, as well as 6 mouthwatering recipes. With our new taste sampler, you'll easily figure out which Shakeology flavor you love the most. Limit 1 per person!†† ††Limit one taste sampler per Team Beachbody account only. CLICK HERE TO TRY NOW!!! |
Shakeology can help you:*
- Lose weight
- Reduce cravings
- Increase energy and stamina
- Promote healthy digestion and regularity
Tastes delicious, too.
How Shakeology works*
- Ingredients derived from whole-food sources deliver the daily vitamins, minerals, and other nutrients your body needs to curb cravings, allowing it to shed stored fat.
- More than 20 different antioxidants and phytonutrients help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and stroke.
- Fiber, prebiotics, and digestive enzymes help your body gently eliminate toxins more efficiently and promote better absorption of nutrients.*
What’s in Shakeology*
- Protein and essential amino acids help build muscles and reduce food cravings.
- Prebiotics and digestive enzymes aid in improving digestion, regularity, and nutrient absorption.
- Antioxidants and phytonutrients help counteract free radical damage that can lead to degenerative diseases.
- A daily dose of vitamins and minerals provides your body what it needs to function for optimal health.
Choose how to purchase Shakeology
- The Shakeology Convenience Pack contains 24 single-serving packets you can take anywhere.
- Choose the 30-day supply in a bag to keep in your kitchen.
TWO GIFTS when you sign up for Home Direct, the monthly autoship program
- Get Super Discount shipping (and SAVE OVER $12) every month†
- Online access to 2 FREE workouts
30-Day Money Back Guarantee
If you don’t start to see and feel the benefits of Shakeology within the first month of using it, or if you’re not 100% satisfied for any reason, just return it within 30 days for a full refund of the purchase price, less s&h—guaranteed. That’s our promise to you.
If you don’t start to see and feel the benefits of Shakeology within the first month of using it, or if you’re not 100% satisfied for any reason, just return it within 30 days for a full refund of the purchase price, less s&h—guaranteed. That’s our promise to you.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
†Super Discount shipping offer only applies when you select a basic ship method (outside the continental U.S., a surcharge will apply).
Results may vary.
All trademarks, products, and service names are property of their respective owners.
© 2014 Beachbody. All rights reserved. Beachbody, LLC is the owner of the Shakeology, Healthiest Meal of the Day, Beachbody and Team Beachbody trademarks, and all related designs, copyrights, trademarks and other intellectual property.
Monday, February 10, 2014
Two Major Ingredients to Avoid in Protein & Meal Replacement Shakes & Other Toxic Ingredients Found in Food
Protein & Meal Replacement Shakes: Two Major Ingredients to Avoid
Choosing the right shake is important, as all protein shakes are not created equally. Some shakes are specifically formulated to bulk you up, some are formulated with inferior protein blends, some shakes contain harmful artificial sweeteners like aspartame and Splenda, and some simply don’t contain enough nutrients, let alone quality nutrients.
The fact that you’re reading this, means you’re concerned about making the right choice, and don’t want to make the mistake of buying a shake with potentially harmful or inferior ingredients.
“What are these harmful ingredients and how bad can they really be?”
“What are these harmful ingredients and how bad can they really be?”
This is one that more people should be asking, considering the staggering amount of hard-earned money that Americans spend every year on protein shakes and diet shakes. Sadly, the majority of companies that you see in magazines, spend more money on packaging and promoting their products than formulating them with the best ingredients they can.
Now that doesn’t mean that all flashily packaged shakes are garbage, or vice-versa. It simply means we need to educate ourselves so that we can make the best possible decision when purchasing a protein shake product.
Several of the most popular products out there cut corners by using a potentially dangerous sweetener that allows them to lower manufacturing costs. What are those? Splenda, aka sucralose, aspartame.
“What’s the big deal about using Splenda as a sweetener?”
“What’s the big deal about using Splenda as a sweetener?”
Splenda (Sucralose, aspartame) – This popular artificial sweetener was discovered by accident in the mid 70′s by a pair of scientists attempting to formulate a synthetic fertilizer. They didn’t succeed in their original plan, but discovered that the compound they had synthesized tasted pretty darn good! (Why they would taste their fertilizer experiment is beyond me!) Splenda was introduced into our food system with minimal safety testing (the FDA conducted studies on a total of only 36 human subjects), and from there problems started to arise. Recent research into the health effects of Splenda has indicated that it may contribute to weight gain (probably not what you were looking for), diabetes, disruption of sleep patterns, sexual dysfunction, increases in cancer, MS, lupus, and a list of degenerative diseases. It’s a bit backward to spend money on something that may cause any of these. We’re trying to get healthier, not sick!
Recent studies have indicated that consuming Splenda may lead to neurological disorders like seizures, migraines, and dizziness.
Article about the dangers of sucralose/Splenda: CLICK HERE
Article from a female OB/GYN about the dangers specifically for women who use sucralose/Splenda: CLICK HERE
Article about the dangers of sucralose/Splenda: CLICK HERE
Article from a female OB/GYN about the dangers specifically for women who use sucralose/Splenda: CLICK HERE
Protein shake products containing Splenda (sucralose, aspartame): Just to name a few
- Body by Vi aka ViSalus Sciences Vi-Shape shake
- Amway’s NUTRILITE Meal Replacement shake
- Melaleuca Attain with Craveblocker shake
- Advocare Meal Replacement and Protein Powders
 |
| Article from Dr. Oz about the dangers of Soy |
Soy - Another popular ingredient with a dark side is one of the most widely used ingredients in protein shakes. Consumption of soy based products has been attributed to digestive problems, thyroid issues, hormonal disruption (in men & women), developmental problems in children and even certain cancers. YEP!
Another article with MULTIPLE links to support why soy is a health danger to you and your family: CLICK HERE
Here is a brief list of some of the additional symptoms and health problems related to soy consumption that are common: (All have links to read more about each health condition related to soy consumption)
Unless soy is traditionally fermented to remove the anti-nutrients (such as in miso, tempeh, and tamari) AND CERTIFIED ORGANIC, there are many different problems (some that are permanent) with it , no matter how “special” it is, says Dr. Mercola.
Now it’s a fact that soy does have some amazing health benefits (aids in keeping a healthy heart), but do the benefits outweigh the risks? I've given you the facts....you can decide.
Shakes with Soy:
"That’s all well and good if I’m trying to bulk up, but I just want to lose weight and trim out!”
Shakes with Soy:
- Body by Vi aka ViSalus Sciences Vi-Shape shake
- ItWorks ProFit
- Amway’s NUTRILITE Meal Replacement shake
- Melaleuca Attain with Craveblocker shake
- Advocare Meal Replacement and Protein Powders
- Herbalife
- Juice Plus Complete
- Genesis Pure
"That’s all well and good if I’m trying to bulk up, but I just want to lose weight and trim out!”
EXACTLY!!! Millions of people every year are looking for a shake to help them lose weight, and a good product can fill both roles. A good protein shake can be used as both a meal replacement to lose weight, and as a post-workout supplement to boost lean muscle mass gains. Additionally, shakes enhanced with potent superfood blends can deliver important nutrients beyond what the typical protein-only shake can provide, and you really can't compare plain protein powders to superfood blend protein powders. Foods like exotic fruits, herbs, and vegetables, which provide important antioxidants that combat free radicals produced as a result from the oxidative stress of daily life, let alone working out.
Here are some other "Scary 7" ingredients aka toxic food/toxic ingredients you should avoid & will find in ALL processed foods. Knowledge is power to take control of your health.
Here are some other "Scary 7" ingredients aka toxic food/toxic ingredients you should avoid & will find in ALL processed foods. Knowledge is power to take control of your health.
My personal choice is Shakeology:
- 100% SOY-FREE
- NO ARTIFICIAL SWEETENERS OR FLAVORS
- NON-GMO
- 100% NATURAL
- Isolated whey protein, an easily absorbable source of high-quality protein (even those who are lactose intolerant have not had issues*)
- VEGAN Formulations Available
- GLUTEN-FREE
- PROBIOTICS & DIGESTIVE ENZYMES to improve digestion and nutrient absorption
- CERTIFIED LOW-GLYCEMIC INDEX (SAFE for Diabetics)
Independent News Release from Health Research News about the Benefits of Shakeology
It can help you:
- Lose weight – especially if you replace a meal with Shakeology every day.
- Reduce junk food cravings – drink it in the morning to enjoy this benefit throughout the day
- Increase your energy and feel healthier.
- Improve your digestion and regularity.
It's the simple recipe for success:
- You won't feel deprived, because every delicious shake tastes like a sinful treat.
- The proteins and healthy fats will help you feel fuller longer, so you're less likely to snack.
- Superfoods help your body reduce cravings for junk food.
- Increased energy means your workouts feel easier.
How Shakeology short-circuits your urge to snack:
- Protein-rich nutrient-dense formula helps you feel full and reduces the tendency to "cheat" throughout the day.
- Helps you curb junk food cravings while helping you crave healthier choices
- You're feeding your body the nutrients it needs, so it feels more satisfied.
- So delicious, it tastes like you're cheating!
What more can you do with a little extra daily energy?
- Power through your day, and cross more off your to-do list.
- Get your fitness program off to a great new start.
- Help your body's internal processes work more efficiently.
- Enjoy life . . . and get more out of every single moment!
How Shakeology gets you healthy from the inside out:
- Fiber and probiotics help you "get regular" so you eliminate toxins built up in your digestive system.
- Proprietary blend of prebiotics and probiotics help create a healthy intestinal tract which aids digestion.
- A healthier digestive system makes it easier to absorb key nutrients.
- Digestive enzymes also help your body to increase the absorption of nutrients.
Friday, December 27, 2013
Top 10 Foods From Each Food Group That Burn Fat & Build Muscle
Top Ten Foods From Each Food Group That Burn Fat & Build Muscle!
www.anywherefitnesspt.com
Burning fat and building muscle at the same time is always difficult. Eating enough calories to gain muscle but not too much to retain as fat is merely a case of trial and error and variation depending on the type of training you are doing.
Here are some of the top fat burning and muscle building foods from some of the big body building experts. (Sourced from a variety of blogs from professional body builders and collated below.)
NATURAL CARBS
Oatmeal (old fashioned)
Yams
Brown rice (a favorite is basmati, a long grain aromatic rice)
Sweet potatoes (almost same as yams)
Multi grain hot cereal (mix or barley, oats, rye. titricale and a few others)
White potatoes
100% whole wheat bread
100% whole wheat pasta
Beans (great for healthy chili recipes)
Cream of rice hot cereal
VEGETABLES:
Broccoli
Asparagus
Spinach
Salad greens
Tomatoes
Peppers (green, red or yellow)
Onions
Mushrooms
Cucumbers
Zucchini
PROTEINS:
Egg whites (whole eggs in limited quantities)
Whey or Casein protein (protein powder supplements)
Chicken Breast
Salmon (wild Alaskan)
Turkey Breast
Top round steak (grass fed beef)
Flank Steak (grass fed beef)
Lean Ground Turkey
Bison/Buffalo
Trout
FRUITS
Grapefruit
Apples
Blueberries
Canteloupe
Oranges
Bananas
Peaches
Grapes
Strawberries
Pineapple
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