Saturday, February 26, 2011

Day 7: Your Stomach Senses While Eating



Today you are to implement another simple strategy to contribute to the increasing of your metabolism. First, let’s review something from Day 3.

By now, you should have the habit of having breakfast every day. Since I have provided a simple system (in a previous blog on Day 3), you have no excuse not to be eating breakfast. It is very important that you have that habit already because skipping breakfast will continually cause your metabolism to slow down (especially as you get older).

Today, you are to implement another simple strategy that would contribute to speeding up your metabolism, or your RMR (Resting Metabolic Rate). The simple strategy is simply to stop eating before you stretch out your stomach. Stop eating as soon as you reach that balanced satiation point (not being too full). This requires you to be more conscious of your stomach’s senses during every meal.

Most of you in this culture of “supersized meals” have trained your stomach to habitually stretch more than it should. As a result, your meal intervals are all wrong. If you are honest with yourself, most of you should feel a balanced satiation after eating 50% to 70% of what you normally eat at a meal. For meals you eat out of a Tupperware box, that should be easy enough to determine.

I've always known about portion control (or decreasing each meal size while increasing the frequency of meals.) However, I didn't really implement this knowledge until I came across teachings of Dr. Deepak Chopra (who is a medical doctor as well as an expert in Indian alternative medicine, or Ayurvedia.) From him, it came to my attention that I simply need to be conscious of my senses of the stomach during meals and stop eating at a reasonable satiation point.

It’s really that simple, but people don’t do it because our culture of excess and bad habits condones stuffing ourselves. Instead of seeing that as a bad tragic habit (eventually leading to chronic diseases), most people see it as funny and okay.

We must change the way we see this bad habit of overstuffing ourselves. We must see it as tragic and as an unacceptable lack of SIMPLE self-control.

Action
Briefly, let me sum up this new habit you need to start implementing:
- Have 4-6 meals/snacks each day
- Do not overstuff yourself at each meal. For most of you, you will need to eat 50% to 70% of your usual amount. Be conscious of your stomach’s senses and stop eating before you start stretching out your stomach. Have the habit to save the rest for the next meal.
- Pack snacks such as nuts and fruits. (Personally, I pack in a Ziploc bag Cheerios and Fiber-One Cereal. Sometimes, I add a bit of dried cranberries,and a bit of raisins.)

For more lessons like this one, feel free to go to - SpirFit.org

For updates of new posts and for connecting with others who like these readings, feel free to “like” the SpirFit page at http://www.facebook.com/pages/SpirFit/141881909215772

Wednesday, February 23, 2011

SpirFit Program Day 6: SMP Walk to Fitness



Your action today is to begin a daily practice of SMP walking which will only take 15 minutes each day.

Now that you have some understanding of the power of your mind from my previous lesson, I am going to teach you one simple daily practice to harness that power. I call it SMP-walking, or SpirFit walking. Some people neglect simple strategies that work only because the strategies are simple. Sometimes, the most simple is the most effective.

SMP-walking should be a daily practice (or almost daily) to get your mind and spirit to lead your body to where you want it to be, in terms of fitness level and appearance. It's not all that you need, but it's an important part in achieving your fitness goals.

The practice of SMP-walking is simple. SMP stands for Spiritual-Mental-Physical. You are not only walking physically, but you are walking your mind and your spirit. This practice did not really originate with me. I merely took the practices from people who are successful at harnessing the power of their minds, and altered them to what works for me, and combined it with my spiritual knowledge (as God has been teaching me.)

SMP-Walking Procedures
Find a safe place to walk (whether it is around the block or the park) at a safe time of the day. You could also be doing this with a partner or in a small group, but you shouldn’t be talking to each other during the walk. You should be in your own mental state. However, after the walk is over, you could share what went on in your mind with your partner or your group. (Also, if it is safe to do so, you could use your iPod and play some serene music while you walk.)

SMP-walk could last 15 minutes or it could last an hour, whatever you have time for. You should try to do it daily. It only works when it is practiced consistently. (It’s like exercising. You don’t just work out once and you become fit for life. You won’t reap any benefits if you only do it once or twice. You have to do it consistently for continuous health benefits. The same is true with this exercise of the mind and spirit.)

If you can’t yet find a safe place to walk, you can do this indoors alone in a room while on a stationary bike or jogging lightly in place.

(1) Walk and breathe. Start with relaxation breathing while you walk. (Again, you could be on the stationary bike or the elliptical trainer instead of walking.) I like to count from 1 -10 repeatedly when I do this. I also add a prayer here.

(2) Affirmations. While continuing the same breathing pattern and walking, start saying, or affirming, to yourself the outcome that you want. For example, if you are going through a health crisis, say to yourself, “Everyday and every way, I am getting better and better” and “Every day and every way I am feeling better and better.” While you say this repeatedly to yourself, you should visualize how you will look like when you get better. Feel how you will feel when you get better. You could also remember how you felt when your physical health was at the best condition and feeling well. (This is especially effective for conditions involving pain.) If you have a situation with work, finance, or relationships, you could also come up with an affirmation to say to yourself and visualize/feel the desired outcome and state.

(3) Thank God in Prayer. Thank God in your mind for the things you have in your life. (Shift your mind on the part of your life that is going wrong to the parts that are going right.) Thank God for these parts of your life that you may have taken for granted. You could be thankful that you are not starving as more than half the world is. You could be thankful that you have a secure roof over your head. There are a lot of things that we take for granted that we should be thankful for. (Think of each of these things and visualize them in your mind while you thank God for them.) The second part of this is to thank God for the things that He is about to grant you. Thank God for your desired outcome even though you have not yet reached the outcome at this point (whatever your situation is.) For example, if you are facing cancer right now, thank God for the healthy cancer-free body you will achieve. (Visualize yourself in the cancer-free state and feel it, even if it has not yet manifested.)

(4) Forgive and Love. Whoever you are mad at, whoever has done you wrong no matter how great or small, forgive them right now in your mind and in your heart. Say to yourself here, “Just as God has forgiven me for my trespasses great and small, I forgive _______ .” Say this for each person who’s done you wrong. You must mean it in your heart as you say this to yourself. (This is especially important in physical healing but also important in altering other situations. I will explain this in another blog.) Now, pray for yourself and pray for these people you are forgiving. I know forgiving is sometimes hard to do. For help with this, go to – http://stanzo.blogspot.com/2009/06/how-do-i-forgive.html

Action
Put SMP Walking in your schedule eveeryday and start SMP Walking today!

For more lessons like this one, feel free to go to - SpirFit.org

For updates of new posts and for connecting with others who like these readings, feel free to “like” the SpirFit page at http://www.facebook.com/pages/SpirFit/141881909215772


Copyright: © 2009, This document is the sole property of Amadeo Constanzo. You may use this article for your web site, blog, or e-zine only if you include the following statement and web link- "Amadeo Constanzo is a leading spiritual nutrition and health expert. Free teachings from him can be found at stanzo.blogspot.com and spirfit.blogspot.com". You automatically have permission to post this article if you include the above statement. Otherwise, permission requests could be sent to healthsciencewriter@gmail.com

Shu Chan 陳樹中

Monday, February 21, 2011

Day 5: Power of Mind to Alter Body



Our minds are much more powerful than most of us realize. This can be demonstrated by a concept frequently taught in undergraduate psychology courses where a picture of an iceberg is shown. The tip of the iceberg (or 10% of the iceberg) is seen above the water level. However, most people don't see 90% of the iceberg under water. Just like the iceberg, only a small portion of the mind's capabilities are seen or known to man. As much as I am amazingly discovering more of the mind's capability throughout the years, that unseen 90% of the capabilities of the mind is likely to be way beyond what I know.

In addition to this iceberg analogy, let me provide you with a real life demonstration of the amazing (but little-known) power of the mind. For a long time prior to the 1980's, a number of travelers reported that they witnessed a group of Tibetan monks in a remote part of the world in the Himalayas and how these monks were able to use their minds to achieve feats with their bodies that we would think impossible. They were reported to have the ability to significantly raise their body temperature, so much that they can dry ice-cold wet towels on their bare backs. In addition, they were able to survive subzero temperature up in the mountains wearing barely anything.

For many in the West who've heard about these monks, they skeptically concluded that it's not possible. However, teams of scientists, medical professors, and documentary film crews traveled there in the 80’s to see if the monks can really do what witnesses had reported and if true, to document what they find. Here's what they observed, documented, and verified with scientific instrumentation.

One of the common practices of these monks (as documented by the teams of scientific researchers and film crews) is the practice of soaking towels in buckets of ice-cold water and placing them on their bare backs. With the ice-cold towels on their skin, they would sit quietly and use their minds to raise their body temperature. Within approximately 20 minutes, the wet towels on their backs started steaming. In a little over an hour, the sheets became completely dry.

In some of the coldest nights of the year, the monks have a frequent practice that would kill most of us. As witnessed and documented by the researcher, these monks went up to a high point of the Himalayas not wearing much. Again, they would use their minds to raise their body temperature and stay there overnight in sub-zero temperature. They did not even quiver while the team of researchers and film crew were all bundled up with layers of coats and blankets trying to survive the freezing temperature and prevent frost-bite. In the morning, the monks nonchalantly stood up and walked back down the mountain (while the struggling team of Westerners were finally relieved.)

To ascertain that the monks temperature raising abilities are real, the scientists connected measuring equipment, for gauging body temperature, to the monks while the monks performed their mental practices. Sure enough, the equipment showed significant increase in body temperature.

The monks’ remarkable abilities to raise their body temperature seem impossible because it is against common “logic” or against anything we previously knew in the natural world. What these monks can do with their minds is part of the 90% of the unknown part of the iceberg (from my previous analogy.) I emphasize the words “small part” of the iceberg, because we and our minds probably have many many more untapped capabilities (in addition to the temperature raising abilities demonstrated by the monks.)

The first step in harnessing this potential power of you mind is KNOWING how powerful it is, and knowing that it’s more powerful than you previously imagined. I brought up the example of the Tibetan monks to demonstrate the point that we must be opened to know that our minds can go beyond the limits that we previously knew.
In the upcoming days, I will teach you a simple daily practice to recruit the power of your mind.

Today’s Action
For today, simply make sure that all the action items from previous days are done. At this point, you should be having breakfast everyday. (I’ve shown you how to do it easily.)

Summary of Actions from Day 1 to Day 4
Here’s a list of all the action items from day 1 to now:
Day 1: (a) Get your BMI at http://shapeup.org/prof/bmicalc1.php and enter your values.
(b) Create a SpirFit folder in your computer with a Word document to keep your SpirFit notes and progress. You may also keep a physical file or folder (but this is optional).
Day 2: Watch the video at watch the video at
http://saddleback.com/blogs/thedanielplan/pastor-rick-interviews-dr-daniel-amen/
Day 3: Set up a system so that you could easily have breakfast everyday. Implement at least two of the following-
● Purchase one or more extra stainless steel water bottles and keep them filled with milk in your refrigerator. (While you are at it, purchase also enough bottles for water. Have at least 2 bottles for water and 1 bottle for milk.) You could easily grab them and go in the morning (on the mornings when you can’t wake up early enough to have a good solid food breakfast).
● Pre-pack several bags of Ziploc bags with cereal mix. I pack a mix of Cheerios, FiberOne, dried cranberries, and raisins. (Beware that some dried fruits have added sugar. Pick ones that do not or do not put too much dried fruits in your mix.)
● Purchase some canned meal replacement shakes. (This is my least favorite option, but it is still better than skipping breakfast.)
Once you have at least two of the above prepared, it will be easy grab-and-go in the morning. It’s just setting up a simple system.
Day 4:
● Purchase a measuring tape that measures your waist, such as the ones at-
http://www.gnc.com/product/index.jsp?productId=3687525&kwCatId=

http://www.sears.com/shc/s/p_10153_12605_SPM200244206P?sid=IDx20101019x00001a&ci_src=14110944&ci_sku=SPM200244206

●If you have a digital camera or camera phone, snap a full body shot of yourself. (You’ll be snapping the same shot of yourself in a few months so keep track of your progress.)

For more lessons like this one, feel free to go to - SpirFit.org

For updates of new posts and for connecting with others who like these readings, feel free to “like” the SpirFit page at http://www.facebook.com/pages/SpirFit/141881909215772

Saturday, February 19, 2011

SpirFit Program Day 4: Waist More Important Than Weight



Today, the actions you need to take are:

1. Purchase a measuring tape that measures your waist, such as the ones at-
http://www.gnc.com/product/index.jsp?productId=3687525&kwCatId=

http://www.sears.com/shc/s/p_10153_12605_SPM200244206P?sid=IDx20101019x00001a&ci_src=14110944&ci_sku=SPM200244206

(If you can’t purchase it today for any reason, make sure you enter it in your schedule to do in the next day.)

2. If you have a digital camera or camera phone, snap a full body shot of yourself. (You’ll be snapping the same shot of yourself in a few months so keep track of your progress.) If you don’t have a digital camera, go get one. (This is optional, but I highly recommend this.)

If you ask me, I think your waist measurements and a digital camera’s capture of your body shape are more important indicators than weight and BMI. I say this because they are more concrete indicators as far as the eyes can observe.
Your waist measurement is important if your looks are important to you and/or if your health is important to you. Studies have shown that people with smaller waist (relative to their hips) are generally more attractive. Furthermore, others studies have shown that a larger waist is associated with increased chances of a number of chronic diseases.

Although taking your weight is important, but it is good to also snap a digital picture of yourself. If you’ve made progress by increasing your lean muscle mass and bone mass, the scale may not show the progress. However, your progress will be apparent in your digital photos (if you wear honest clothing that show your actual figure, and not clothing that plays tricks on the eyes.) Another way to determine progress (that weight alone does not account for) is obtaining body fat percentage. However, the most accurate ways of obtaining this measurement is not accessible to most of the public (and not even corporate fitness professionals), unless you work at a university lab or sports medicine facility where they have hydrostatic weighing or the Bod Pod. However, I think that’s overkill anyway (for the purpose of getting fit, looking better, and being healthier.)

When you look at an attractive girl or guy on the street, how many of you would say, “Let me put her/him on a weight scale before I can determine whether he/she is attractive or not.” No, you just immediately could tell when you look at them whether this person is attractive.

A person can become more attractive by becoming more fit, and you could just tell when a person has honestly started a healthy fitness program because they look better (even if their overall weight has not changed that much yet).

I’m not saying that overall weight is not important. That’s not what I am saying. I’m saying that it should not be on the top of the priority list of the indicators of progress. The over-emphasis on overall weight is a major reason why many are unable to stick to a good long-term fitness program.

For more lessons like this one, feel free to go to - SpirFit.org

For updates of new posts and for connecting with others who like these readings, feel free to “like” the SpirFit page at http://www.facebook.com/pages/SpirFit/141881909215772

Friday, February 18, 2011

Day 3: How Not to Skip Breakfast



From the video yesterday (Day 2), I want to emphasize one important point that Dr. Daniel Amen mentioned which I completely agree with. “People who lose weight have breakfast,” said Dr. Amen. “One of the ways to keep your cravings under control is to have breakfast.”

Generally, I want to add, overweight people habitually skip breakfast. Here’s another way to look at it. The body has the ability to adapt to circumstances (as physiologists will tell you). If you have a habit of going without food for hours in the morning, the body will adapt by developing the tendency to save fuel, or store calories. This is the slowing of your metabolism. To avoid this, have breakfast daily!

On the mornings when you are in a rush, at least have a glass of milk. However, it is best to have nutritious solid food for breakfast. Therefore, one thing you can do is wake up 30 minutes or so earlier each morning to have breakfast. I do this almost every morning, having breakfast while reading the scriptures or something inspirational, listening to a bible lesson, or viewing a spiritual video (such as a Joyce Meyer talk).

On days when I don't get up early enough, I grab a prepacked cereal mix in a Ziploc bag and have the cereal during my commute. Instead of milk, I grab my silver mug fill with tea or coffee.

Action
Today’s action item is to begin the habit of having breakfast. However, we need some practical creativity in coming up with ideas of how to make sure you have breakfast every morning. Here are some suggestions:
● Purchase one or more extra stainless steel water bottle and keep them filled with milk in your refrigerator. You could easily grab them and go in the morning (on the mornings when you can’t wake up earlier to have a good solid food breakfast).
● Pre-pack several bags of Ziploc bags with cereal mix. I pack a mix of Cheerios, FiberOne, dried cranberries, and raisins. (Beware that some dried fruits have added sugar. Pick ones that do not or do not put too much dried fruits in your mix.)
● Purchase some canned meal replacement shakes. (This is my least favorite option, but it is still better than skipping breakfast.)
Once you have at least two of the above prepared, it will be easy grab-and-go in the morning. It’s just setting up a simple system.

To clarify, today’s action item is to prepare at least two of the above. You should have the system in place within two days. Once you have the system in place, it's easy to have a simple breakfast everyday, even on the mornings when you are on the run.

For Day 4 of this SpirFit Program, click below
http://spirfit.com/2011/02/spirfit-program-day-4-waist-more.html


For more lessons like this one, feel free to go to - SpirFit.org

For updates of new posts and for connecting with others who like these readings, feel free to “like” the SpirFit page at http://www.facebook.com/pages/SpirFit/141881909215772

Thursday, February 17, 2011

SpirFit Program Day 2: Incorporating the Daniel Plan



You’ve probably noticed that this is a 40-day program and I encourage you to aim to stay on it consecutively. However, I emphasize the word “aim”. What I mean is simply that you could go at your own pace. Most of you will need to do it in more than 40 days. I understand that, in reality, things come up and you may need to put a pause on this program for a day. Just make sure you don’t think that it’s all-or-none. Just keep the intention to continue with the program. If you honestly keep the intention, you should be able to continue with the program after a day or two(at most).

However, you shouldn’t be pausing the program for more than two days. Also, you should not pause the program too frequently. You do not want to lose the momentum. It’s like riding a bike. The longer you stop pedaling, the harder it is for you to pick up speed again when you start pedaling again. This is because you’ve lost momentum.

The Daniel Plan
At the beginning of this SpirFit program, I’ve mentioned that I will be incorporating material from Dr. Daniel Amen and Pastor Rick Warren. They’ve put together a health program called the Daniel Plan at the Saddleback Church.

I am incorporating material from the Daniel Plan because it is consistent with what I teach and is science-based. Also, it takes some burden off me since they’ve done the work of putting together the information and I will point you to the information in a simple and coherent order. However, I will also fill in the gaps that are in the Daniel Plan in addition to simplifying areas where they may be overwhelming you.

Action
The action you need today is simply to watch the video at
http://saddleback.com/blogs/thedanielplan/pastor-rick-interviews-dr-daniel-amen/
You don’t have to take notes, as I will in the future be addressing the important and relevant points in the video. However, feel free to view the video again and feel free to review or reread anything in the past blogs here on SpirFit.com

Optional
Feel free to explore other areas of my blog and website, and feel free to explore other areas of the Daniel Plan. All these places have a lot of information that may overwhelm. This is why I am putting together this 40-Day SpirFit program to present the information in a simple, systematic, and timely manner as well as providing you with the necessary guidance and support.

For Day 3 of this SpirFit Program, click below
http://spirfit.com/2011/02/day-3-how-not-to-skip-breakfast.html


For more lessons like this one, feel free to go to - SpirFit.org

For updates of new posts and for connecting with others who like these readings, feel free to “like” the SpirFit page at http://www.facebook.com/pages/SpirFit/141881909215772

Wednesday, February 16, 2011

SpirFit Program Day 1: Spiritual Component and BMI



This blog is Day One of the SpirFit program. This program will help you whether you want to lose weight, become more athletic, become healthier, or if you have any other fitness goals. In each day, I will usually end the blog with some simple actions for you to take. Let me first begin with a quick review/summary of the previous lesson.

Review/Summary of Previous Day
In the previous blog (which was my introduction to the 40 day plan), I talked about my former employers, who were also my mentors and professors in nutrition and exercise science, and I talked about how some of them were not in shape. This is generally because they don’t have the spiritual,mental, and emotional state to habitually do what they know. This is a demonstration of why SpirFit teachings (which includes spiritual, emotional, and mental guidance in addition to science-based nutrition and exercise information) are necessary for anyone to reach their fitness goals.

Reaffirming the Importance of Spiritual Component in Fitness
If you are still unclear on the link between spiritual practice and physical health, let me give you one example. In various spiritual teachings, practitioners are taught to delay short-term gratification for long term gains. This is generally taught in many different faiths including (but not limited to) Christianity, Buddhism, Judaism, and Islam. Practitioners are taught to persevere in some short-term discomfort or pain in order to achieve a more important (and more gratifying) long term gain. (Hebrews 10:36) Those who are faithfully trained in such may apply these same principles of perseverance and delayed gratification to their eating habits and exercise habits. Improving your health habits to take care of your body (also known as the temple of God) is consistent with Christian teachings as well as Buddhist monks’ emphasis in training the body along with the mind and spirit.

Although the spiritual part of SpirFit teachings are based on Judeo-Christian teachings (and consistent with Muslim teachings), you do not have to belong to any of these faiths to take advantage of this program.

Action Items
Although spiritual teachings are important, so are science-based tools. The first action you need to take today is using a tool called BMI. It’s actually quite simple to find out your BMI and should take only a few minutes.

Your BMI (Body Mass Index) is a general (but quantitative) indicator of whether you are underweight, normal weight, overweight, or obese. To find out your BMI, simply go to http://shapeup.org/prof/bmicalc1.php and enter your values. (Generally, BMI range of 18 – 24.9 is considered normal weight. BMI range of 25 to 29.9 is considered overweight. BMI of 30 or above is considered obese.)

The second action you need to take is starting a SpirFit file. It could simply be a SpirFit folder in your computer containing a Word document where you enter information and progress (as I will guide you to do). You could also have a physical (paper) binder or folder where you keep notes and journal as you go along. After starting your SpirFit file and folder, simply write or type in your BMI and put today’s date.

Summary of Today’s Simple Actions

1. Find out your BMI from http://shapeup.org/prof/bmicalc1.php
2. Create a SpirFit folder in your computer with a Word document to keep your SpirFit notes and progress.

Optional Reading
If you have the extra time and want to learn more about BMI, feel free to visit the following:
http://www.cdc.gov/healthyweight/assessing/bmi/
http://www.cdc.gov/obesity/defining.html
http://apps.who.int/bmi/index.jsp?introPage=intro_3.html

For Day 2 of this SpirFit Program, click below
http://spirfit.com/2011/02/spirfit-program-day-2-incorporating.html


For more lessons like this one, feel free to go to - SpirFit.org

For updates of new posts and for connecting with others who like these readings, feel free to “like” the SpirFit page at http://www.facebook.com/pages/SpirFit/141881909215772

Tuesday, February 15, 2011

Get Ready for Simple 40 Day Plan toward Your Fitness Goals


Do you know of doctors who tell their patients to stop smoking, but they smoke a pack per day themselves?

In the past, I have worked for professors of nutrition science and exercise science who were not in shape themselves. Some of them even seemed overweight. However, they were renowned science researchers and professors in nutrition and exercise science.

“How can that be?” I used to think to myself. “These are the experts of experts in nutrition and exercise science!”

I’ve come to realize the answer to my question over the years, as a research associate turned trainer and teacher of fitness and health. Generally, many who are unable to reach their fitness goals (including my previous employers or professors) lack the spiritual, emotional, and/or mental state necessary to reach their desired fitness level.

Nutrition and exercise science professors and doctors have the knowledge of how they should eat and how they need to exercise, but some of them don’t do what they know. In order for them to do what they know, it is necessary to improve their spiritual-mental and emotional state.

On the other hand, there are people who do reach their desired fitness level although they are not nutrition science or exercise science experts. It is mostly because they have enough mental, spiritual, and emotional balance in their lives to reach their fitness goals (although it is also partly because they have some correct knowledge of nutrition and fitness.)

Let me first be clear that I am not saying that science-based knowledge in nutrition and exercise science is not important. That’s not what I am saying (especially with my background in science). What I am saying is that an adequate level of mental, spiritual, and emotional state is just as important as (if not more important than) having a high level of nutrition and exercise science knowledge.

This is why I teach people to become SpirFit. SpirFit practices include mental, emotional, and spiritual strategies as well as science-based knowledge in nutrition and exercise science.

In the upcoming blogs, I will be providing a free 40 day program which combines SpirFit strategies with the expertise of Dr. Daniel Amen (brain expert), Dr. Rick Warren (spiritual expert), and other experts.

For Day 1 of SpirFit Program, click below:
http://spirfit.com/2011/02/spirfit-program-day-1-spiritual.html

To subscribe to this blog for free on your reader, feel free to click “Subscribe to Posts” on the right.

Disclaimer: Please consult your doctor before taking any advice from this blog.

Copyright: © 2011. This document is the sole property of Amadeo Constanzo. You may use this article for free on your web site, blog, or other publication if and only if you include this entire copyright notice including the following links and statement. Other free teachings from Amadeo Constanzo can be found at SpirFit.com and SpirFit.org


Shu Chan 陳樹中 UC Davis University of California