Go Back   English Forum Switzerland > Activities > Sports / Fitness / Beauty / Wellness
Reply
 
Thread Tools Display Modes
  #1  
Old 02.04.2015, 16:48
Junior Member
 
Join Date: Nov 2012
Location: Baden
Posts: 40
Groaned at 21 Times in 7 Posts
Thanked 80 Times in 26 Posts
Masooma is considered knowledgeableMasooma is considered knowledgeableMasooma is considered knowledgeable
Advice on Metabolic diet

I've gained a total of 25 kilos in the past 4 years( 2 pregnancies and of course over eating). I've tried a couple of methods like calorie counting and the Atkins induction. Where as the Atkins I find most effective it is impossible to just eat fat and protein everyday and with the calorie counting after a week or so I find I start feeling extremely hungry and then I lose track. In the past 3 months I've lost and gained 5 kilos twice. Im just going round in circles and feeling very frustrated. I really want to lose weight not just to look like my old self but also cause of health concerns (gestational diabetes).

So today I went to this new gym that just opened near my place and the lady tried to convince me to try their stoffwechselkur which I think would be the/or a form of metabolic diet. Im supposed to drink some shake and take 3 pills (HCG and some vitaminstuff) for 21 days and that will detox and reset the way my body handles nutrients etc. During these 21 days I should lose weight, cellulite etc. without feeling hungry. Now I'm really not into taking pills and stuff but she said it is all natural and contains no hormones (HCG). I did ask her to print out a copy of all the ingredient lists but I would still like to know if anyone else has tried something like this. Is it safe as in does it mess with the bodys hormones etc. Does it work? Thanks
Reply With Quote
  #2  
Old 02.04.2015, 16:54
MidfieldGeneral's Avatar
Forum Veteran
 
Join Date: Oct 2008
Location: Zürich
Posts: 1,415
Groaned at 54 Times in 51 Posts
Thanked 2,572 Times in 1,083 Posts
MidfieldGeneral has a reputation beyond reputeMidfieldGeneral has a reputation beyond reputeMidfieldGeneral has a reputation beyond reputeMidfieldGeneral has a reputation beyond reputeMidfieldGeneral has a reputation beyond reputeMidfieldGeneral has a reputation beyond repute
Re: Advice on Metabolic diet

I have no idea about the metabolic diet but there is no such thing as "detox" when it comes to food and drink. Just eat more salads, less fat and fried food, no desserts and cut down on the alcohol. good luck!
Reply With Quote
The following 2 users would like to thank MidfieldGeneral for this useful post:
  #3  
Old 02.04.2015, 16:57
Captain Greybeard's Avatar
Forum Legend
 
Join Date: Aug 2009
Location: Sarganserland / NW Lower Peninsula of NE US Midwest
Posts: 3,183
Groaned at 40 Times in 34 Posts
Thanked 6,415 Times in 2,036 Posts
Captain Greybeard has a reputation beyond reputeCaptain Greybeard has a reputation beyond reputeCaptain Greybeard has a reputation beyond reputeCaptain Greybeard has a reputation beyond reputeCaptain Greybeard has a reputation beyond reputeCaptain Greybeard has a reputation beyond repute
Re: Advice on Metabolic diet

When I hear "detox," I find myself surrounded by red flags. It's one of those pseudo-scientific buzzwords like radiation, force field, vibrations etc..
Reply With Quote
  #4  
Old 02.04.2015, 17:03
Forum Legend
 
Join Date: Feb 2007
Location: Zurich Unterland
Posts: 3,318
Groaned at 145 Times in 99 Posts
Thanked 4,850 Times in 1,930 Posts
smoky has a reputation beyond reputesmoky has a reputation beyond reputesmoky has a reputation beyond reputesmoky has a reputation beyond reputesmoky has a reputation beyond reputesmoky has a reputation beyond repute
Re: Advice on Metabolic diet

I have never had any patience with "Diets" and no interest in them - I eat what my body feels like eating, and am relatively healthy, and of normal body weight.

However - my sister in South Africa is overwhelmed by the results she saw in her own doctor who went on this diet - that`s where she heard about it - and is now attempting it for her and her husband.

http://realmealrevolution.com/the-facts

"The Banting diet" - anyone here heard about it?
Reply With Quote
This user would like to thank smoky for this useful post:
  #5  
Old 02.04.2015, 17:13
Junior Member
 
Join Date: Nov 2012
Location: Baden
Posts: 40
Groaned at 21 Times in 7 Posts
Thanked 80 Times in 26 Posts
Masooma is considered knowledgeableMasooma is considered knowledgeableMasooma is considered knowledgeable
Re: Advice on Metabolic diet

Not a fan of diets either and I do realize that if i want to lose weight and maintain it I will just have to make permanent lifestyle changes and healthier food choices. However, I have to admit that the thought of getting rid of the extra weight fast does make these diets tempting. Another thing I found strange was that even though I specifically told her I was looking to get help with strength training and trying some weight lifting to build muscle she spent 95% of the time explaining this deal. Maybe I should just try another place.
Reply With Quote
  #6  
Old 02.04.2015, 17:20
Forum Veteran
 
Join Date: May 2013
Location: Nyon
Posts: 1,825
Groaned at 61 Times in 33 Posts
Thanked 2,120 Times in 832 Posts
John_H has a reputation beyond reputeJohn_H has a reputation beyond reputeJohn_H has a reputation beyond reputeJohn_H has a reputation beyond reputeJohn_H has a reputation beyond repute
Re: Advice on Metabolic diet

Well you probably already paid for the gym and will be tied to a contract.

So now they have to work out ways to get more cash from you, that could be a personal trainer, some classes, or some diet pills.. Which of these involves least cost and effort for the gym?

Simples



EDIT : Agree on the detox part - complete crap, only the liver can detox the body, not shakes and tablets

Last edited by John_H; 02.04.2015 at 17:22. Reason: edit
Reply With Quote
  #7  
Old 02.04.2015, 17:23
Junior Member
 
Join Date: Nov 2012
Location: Baden
Posts: 40
Groaned at 21 Times in 7 Posts
Thanked 80 Times in 26 Posts
Masooma is considered knowledgeableMasooma is considered knowledgeableMasooma is considered knowledgeable
Re: Advice on Metabolic diet

No I just went to get information on packages and prices etc. would never sign a contract till I was 100% satisfied and sure.
Reply With Quote
  #8  
Old 02.04.2015, 17:44
Tasebo's Avatar
Forum Veteran
 
Join Date: Feb 2012
Location: Wald, Zurich/Stockholm
Posts: 1,194
Groaned at 4 Times in 3 Posts
Thanked 1,263 Times in 645 Posts
Tasebo has a reputation beyond reputeTasebo has a reputation beyond reputeTasebo has a reputation beyond reputeTasebo has a reputation beyond repute
Re: Advice on Metabolic diet

It always amazes me how much money people are willing to shell out on special formulations/cures/etc yet cringe at the price for some decent produce, fish or whatever protein source appeals. The marketers know people like a quick fix and new products appear like dandelions in summer. If a gym is selling this type of thing up front I would be very leery. As John H said, just an easy way to get more cash. Every person I know who has gone on these shake diets is now as large, or larger than before, and lose pleasure in good food as "slipping" is guilt-ridden.

Masooma, I think you are headed the right direction by wanting to exercise - take it slowly and become more active - maybe walking the same distance you may take the tram etc. and eat as healthily as possible. Lots of fresh vegetables, low-fat dairy, lean meats/fish and hopefully you start to feel better about your health and shape.

I've never lived someplace that has so much advertising for special diets (available at Apotheke) and cosmetic treatments/surgery as CH - almost always targeted towards women.
Reply With Quote
The following 3 users would like to thank Tasebo for this useful post:
  #9  
Old 02.04.2015, 18:41
Newbie
 
Join Date: Apr 2015
Location: Bern
Posts: 7
Groaned at 0 Times in 0 Posts
Thanked 1 Time in 1 Post
B_Olanda has no particular reputation at present
Re: Advice on Metabolic diet

Hi Masooma !

I don't think it's a good idea to take pills

On a daily basis it could be more harmful than you think. I mean it's medication...

Hope you will find someone to advise you professionaly
Reply With Quote
This user would like to thank B_Olanda for this useful post:
  #10  
Old 02.04.2015, 18:57
xynth's Avatar
Forum Veteran
 
Join Date: Aug 2006
Location: Zurich
Posts: 760
Groaned at 37 Times in 24 Posts
Thanked 1,686 Times in 505 Posts
xynth has a reputation beyond reputexynth has a reputation beyond reputexynth has a reputation beyond reputexynth has a reputation beyond reputexynth has a reputation beyond reputexynth has a reputation beyond repute
Re: Advice on Metabolic diet

Ninja edit: wall of text below - but it is about the most motivational text I've ever written.

I agree with others in that I don't believe in miracle diets. I think the only true, reliable and lasting way to lose weight and get into shape is exercise. You can lose weight with just robust dieting, but apart from the warm and fuzzy feeling of seeing the numbers drop on the scale, you'll also lose a whole load of muscle and can actually get really bad health issues later on. You'll look good in clothes, but when the time comes to get in swimwear, you'll realize that now you just have less fat on even less muscle.

So yes, you don't need expensive gym memberships, you don't need expensive personal trainers and you certainly don't need snake oil diets. You only need two things:

1. Comfortable clothing (shoes are the most important)
2. Motivation

Number 1. can be acquired in any sports equipment shop like Athleticum or Ochsner for less than a gym membership. Buy a pair of light and really good quality trail-running shoes. You don't need specialized shoes yet and these are ideal for both hard ground pavement and the various trails crisscrossing the Swiss countryside. They'll also allow you to smoothly scale into more dynamic activities.

Number 2 will rise exponentially as you discover the boons of being active. Like being able to sprint to that train that is about to leave in half a minute.

Start with just walking. Don't use the car, walk to the train station instead. Walk to the shop when doing groceries. It is amazing how much weight you can lose by not sitting on your ass. I lost over 10kg over a year by just walking uphill every morning to the train station instead of driving myself to work. Sure, 10kg a year is not "fast", but I didn't do anything else for it. I didn't change my eating habits and I didn't have to pay any money for it either. Do you have a bike? Then use it. Bike to work. Take the bike if the weather is OK and your destination is less than 10km away. Chances are you'll get there faster than any other method of transport.

Start going on hikes. You live in Baden, hike around all the local hills and areas. Once you can hike 10km in one go without issues, start aiming higher and do treks up mountains. Go on half-day/full-day trips to places like Rigi or Pilatus. These are spitting distance from your area and offer countless paths with varying difficulty. Initially you can take the train almost to the top. Once you are confident, you can walk more and more of the elevation. That feeling you get when you first walk up all the way to Rigi-Kulm from the base station village is ecstatic. Savor it! There's heaps more to come, you are just unlocking the merest fraction of your abilities! Do progressively steeper and more difficult hikes. A single afternoon hike up a mountain can burn you a 1000 calories and you won't even notice because you'll have had great time enjoying the outdoors. Do it with friends. Bring bratwurst and cook it on a fireplace. Who cares that bratwurst is not "dieting" food? You are burning enough calories to enjoy that bratwurst and then some.

You will suddenly find that you enjoy walking up to the 4th floor by the stairs and taking the lift is a missed opportunity to give yourself a kick akin to an espresso shot.

Get into running. Once you can do hikes, do a slow and relaxed jog of 0.5km. Then do 1km. Do simple 1km runs on a regular basis. Then ugprade to 2km. Then 5km. Then try running for 10km nonstop. Take it easy though, if you notice some joint or tendon hurts, that's your body telling you to take it easy. Work on your technique. Give yourself time to recover. Once you can run 10km nonstop at an easy pace without being short for breath, you can run whatever route you fancy. You can pat yourself on the back, you broke in your inner horse. The most difficult bit is behind you. You have crossed a limit which I call the fitness singularity. Your body can now get in and sustain an extended fast metabolic regime. A whole world of opportunities has just opened for you because right now you can engage in any form of sport you fancy with the confidence that your endurance won't let you down. I'm not talking only about physical endurance but mental endurance too. Any activity that requires sustained focus has just become simpler.

Run around your local area. Emphasize varied terrain and hilly areas. These make for a more exciting routine and provide a variety of stresses for joints and muscles so you run less risk of repetitive use injury. E.g. I enjoy running steep uphills much more than flat. Why? Because I can't run fast steep uphill, and slow running places much less stress on joints/tendons and builds much more muscle at the same time. A brisk jog up some hilariously steep hill route (say 30% elevation and more) is about the best anaerobic exercise I can imagine. You'll burn calories with such ferocious rate that you'll feel like you could just as well start drinking petrol.

Put your efforts on strava.com. Strava is an activity tracking place where you can marvel at the progress you are making. It shows you awesome stats like that you hiked 50km this month! Or that you have improved on a route you have done before! Don't be discouraged by sports junkies posting incredible numbers you cannot match. No use in competing with them - most of us can't. Not because we lack the talent, but because we have a life to live outside of sports. Instead, take them as inspiration of what the human body can do and how incredibly far you are from that limit. Any time you worry that you might overextend yourself, think about how vastly further away you are from your breaking limit than those guys. Any time you feel tired, recall that you have so many reserves to call upon, you'd have to do 10 times more to get even near exhausting them.

When you are nearly at the top of the mountain and you feel tired and think about stopping, just repeat: the pain is temporary, victory is forever!
Reply With Quote
The following 7 users would like to thank xynth for this useful post:
  #11  
Old 02.04.2015, 19:25
Junior Member
 
Join Date: Nov 2012
Location: Baden
Posts: 40
Groaned at 21 Times in 7 Posts
Thanked 80 Times in 26 Posts
Masooma is considered knowledgeableMasooma is considered knowledgeableMasooma is considered knowledgeable
Re: Advice on Metabolic diet

thank you for the detailed reply. Walking does make a lot of difference. and hiking sounds like a good idea especially with summers coming. My Fitbit also arrived this morning so hoping it will help me get more of an idea about my current routine and where I can improve.
Reply With Quote
  #12  
Old 02.04.2015, 20:05
Sbrinz's Avatar
Forum Legend
 
Join Date: Oct 2011
Location: Murten - Morat
Posts: 10,966
Groaned at 542 Times in 342 Posts
Thanked 10,568 Times in 5,406 Posts
Sbrinz has a reputation beyond reputeSbrinz has a reputation beyond reputeSbrinz has a reputation beyond reputeSbrinz has a reputation beyond reputeSbrinz has a reputation beyond reputeSbrinz has a reputation beyond repute
Re: Advice on Metabolic diet

Tonight at 22:00 Swiss time, the BBC are airing a programme about eating fat, maybe we will learn some truths? BBC One TV at 10 pm

http://www.radiotimes.com/episode/dh...ruth-about-fat
Reply With Quote
This user would like to thank Sbrinz for this useful post:
  #13  
Old 02.04.2015, 22:50
Tasebo's Avatar
Forum Veteran
 
Join Date: Feb 2012
Location: Wald, Zurich/Stockholm
Posts: 1,194
Groaned at 4 Times in 3 Posts
Thanked 1,263 Times in 645 Posts
Tasebo has a reputation beyond reputeTasebo has a reputation beyond reputeTasebo has a reputation beyond reputeTasebo has a reputation beyond repute
Re: Advice on Metabolic diet

I am not going to quote xynth's comprehensive post, but in addition to all those positive aspects and motivation factors, walking instead of using public transport when possible saves a substantial amount of money. You could add up how much you haven't spent on tickets and use that to treat yourself to something really nice when you reach a goal - eg a good massage after 5kg.

Depending on the age of your children (given the 4yrs mentioned I assume somewhere between 1 and 4?) if one is in a pushchair the older one can ride on a buggy board. I think setting a good example for children by walking is a great (but not guaranteed) way of influencing their future habits.

Last edited by Tasebo; 02.04.2015 at 23:32.
Reply With Quote
  #14  
Old 02.04.2015, 23:26
dodgyken's Avatar
Forum Legend
 
Join Date: Apr 2010
Location: Democratic Republic Kenistan
Posts: 9,806
Groaned at 340 Times in 276 Posts
Thanked 17,424 Times in 6,661 Posts
dodgyken has a reputation beyond reputedodgyken has a reputation beyond reputedodgyken has a reputation beyond reputedodgyken has a reputation beyond reputedodgyken has a reputation beyond reputedodgyken has a reputation beyond repute
Re: Advice on Metabolic diet

Diet?

It is Easter.

Come back to us next week when we're all feeling guilty about propping up the ailing Swiss chocolate industry.
Reply With Quote
This user would like to thank dodgyken for this useful post:
This user groans at dodgyken for this post:
  #15  
Old 02.04.2015, 23:26
Angela-74's Avatar
Forum Legend
 
Join Date: May 2009
Location: Kanton Neuchatel
Posts: 5,739
Groaned at 114 Times in 94 Posts
Thanked 5,664 Times in 2,771 Posts
Angela-74 has a reputation beyond reputeAngela-74 has a reputation beyond reputeAngela-74 has a reputation beyond reputeAngela-74 has a reputation beyond reputeAngela-74 has a reputation beyond reputeAngela-74 has a reputation beyond repute
Re: Advice on Metabolic diet

I know Atkins is hard at the beginning but you can add gradually some carbs...I lost 35 kilos in 1.5 years and even though I gained back 5 (I blame my trip back home!) it is the only 'regimen' that I can follow, once you add more carbs you can even add lentils, and there are loads of substitutes for bread/toast

I usually order from:

lowcarbmegastore.com

They deliver to Switzerland, or I order from the NL to get to my in-law's house.
The detox diet are mainly BS, you do not need detoxing, you have a liver and kidneys!
__________________
meh
Reply With Quote
  #16  
Old 02.04.2015, 23:42
Forum Legend
 
Join Date: Sep 2010
Location: Neuchatel
Posts: 19,355
Groaned at 368 Times in 275 Posts
Thanked 22,366 Times in 10,062 Posts
Odile has a reputation beyond reputeOdile has a reputation beyond reputeOdile has a reputation beyond reputeOdile has a reputation beyond reputeOdile has a reputation beyond reputeOdile has a reputation beyond repute
Re: Advice on Metabolic diet

Don't get it- why do you have to order from special store to go low carb, low sugar more fat?

Fascinating programme Sbrinz- watching now. Really really mindblowing.
Reply With Quote
This user would like to thank Odile for this useful post:
This user groans at Odile for this post:
  #17  
Old 03.04.2015, 00:36
baboon's Avatar
Forum Veteran
 
Join Date: Apr 2007
Location: Rheintal
Posts: 2,467
Groaned at 73 Times in 64 Posts
Thanked 2,936 Times in 1,466 Posts
baboon has a reputation beyond reputebaboon has a reputation beyond reputebaboon has a reputation beyond reputebaboon has a reputation beyond reputebaboon has a reputation beyond repute
Re: Advice on Metabolic diet

You realise HCG is human growth hormone? Here's what the US FDA say about it

Quote:
As of December 6, 2011, the United States FDA has prohibited the sale of "homeopathic" and over-the-counter hCG diet products and declared them fraudulent and illegal.
And from the American Society of Bariatric Physicians'

Quote:
There is no scientific evidence that HCG is effective in the treatment of obesity. The meta-analysis found insufficient evidence supporting the claims that HCG is effective in altering fat-distribution, hunger reduction or in inducing a feeling of well-being. The authors stated “…the use of HCG should be regarded as an inappropriate therapy for weight reduction…” In the authors opinion, “Pharmacists and physicians should be alert on the use of HCG for Simeons therapy. The results of this meta-analysis support a firm standpoint against this improper indication. Restraints on physicians practicing this therapy can be based on our findings
I wouldn't touch that gym with a bargepole
Reply With Quote
  #18  
Old 03.04.2015, 00:52
Forum Legend
 
Join Date: Sep 2010
Location: Neuchatel
Posts: 19,355
Groaned at 368 Times in 275 Posts
Thanked 22,366 Times in 10,062 Posts
Odile has a reputation beyond reputeOdile has a reputation beyond reputeOdile has a reputation beyond reputeOdile has a reputation beyond reputeOdile has a reputation beyond reputeOdile has a reputation beyond repute
Re: Advice on Metabolic diet

Why the groan Porsche? this is a simple and honest question.

I have been studying low carb diet recently, and there does not seem to be any need for any kind of 'diet' foods. Plenty of veg, meat and fish and a good quantity of good fats, and as few carbs and sugar as possible. However if Angela-74 has some great tips and reasons for using that supplier, I'd love to know. She has obviously done a fantastic job of losing so much weight- so her advice would be invaluable (over 4 stones in old money- that is amazing).

Last edited by Odile; 03.04.2015 at 01:13.
Reply With Quote
The following 4 users would like to thank Odile for this useful post:
  #19  
Old 03.04.2015, 12:44
Angela-74's Avatar
Forum Legend
 
Join Date: May 2009
Location: Kanton Neuchatel
Posts: 5,739
Groaned at 114 Times in 94 Posts
Thanked 5,664 Times in 2,771 Posts
Angela-74 has a reputation beyond reputeAngela-74 has a reputation beyond reputeAngela-74 has a reputation beyond reputeAngela-74 has a reputation beyond reputeAngela-74 has a reputation beyond reputeAngela-74 has a reputation beyond repute
Re: Advice on Metabolic diet

Odile are you for real? why do I need to order low carb from a special store? well because it is low carb DUH! There are no low carb stores here, the only thing I have found is the Denner offer a high protein bread which tastes really good and has 9 gr of carb per 100 grams.
And no, low carb does not necessarily translate to high fat, which btw has nothing wrong with it.
Reply With Quote
  #20  
Old 03.04.2015, 13:07
Forum Legend
 
Join Date: Sep 2010
Location: Neuchatel
Posts: 19,355
Groaned at 368 Times in 275 Posts
Thanked 22,366 Times in 10,062 Posts
Odile has a reputation beyond reputeOdile has a reputation beyond reputeOdile has a reputation beyond reputeOdile has a reputation beyond reputeOdile has a reputation beyond reputeOdile has a reputation beyond repute
Re: Advice on Metabolic diet

First of all, congratulation on your amazing weight loss- this is fantastic.

I've recently been discussing a Low carb diet with UK friends, which seems quite different to Adkins. So I am simply asking questions to try and get my head around all the different issues. Due to pre-existing conditions, ketosis is totally unsuitable for us. The diet discussed does not advise using substitute low carb version of normally high carb foods (like bread) but :

1. Introduction

An LCHF diet means you eat fewer carbohydrates and a higher proportion of fat. Most importantly you minimize your intake of sugar and starches. You can eat other delicious foods until you are satisfied – and still lose weight.
A number of recent high-quality scientific studies shows that LCHF makes it easier both to lose weight and to control your blood sugar. And that’s just the beginning.
The basics

  • Eat: Meat, fish, eggs, vegetables growing above ground and natural fats (like butter).
  • Avoid: Sugar and starchy foods (like bread, pasta, rice, beans and potatoes).
Eat when you’re hungry until you are satisfied. It’s that simple.
You do not need to count calories or weigh your food. And just forget about industrially produced low fat products.
There are solid scientific reasons why LCHF works. When you avoid sugar and starches your blood sugar stabilizes and the levels of insulin, the fat-storing hormone, drop. This increases fat burning and makes you feel more satiated.
End of quote.

Did you watch the programme on BBC last night re fats- it was really interesting? and did demonstrate that cutting out most fats is actually counterproductive- the key being, as stated above, to cut carbs, especially those in the form of starches and sugar. I am no scientist, and am grateful for advice and information, as we are both trying hard at the moment to cut both the above to a minimum- but without specialist 'diet/low carb food' hence the genuine question. Thanks.



Hence my question about buying/ordering special foods from low cab supplier. But I can see that being able to eat low carb bread (for instance) rather than cutting it out altogether may really help too.

Last edited by Odile; 03.04.2015 at 13:27.
Reply With Quote
Reply




Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are Off


Similar Threads
Thread Thread Starter Forum Replies Last Post
Metabolic Balance charz Family matters/health 1 24.01.2012 17:04
Putting a cat on a diet - (free) support from vets? Vlh22 Pet corner 1 29.11.2011 23:16
Migros metabolic balance aa_248 Sports / Fitness / Beauty / Wellness 4 21.07.2011 00:26
Metabolic Doc / Nutritionist & work out advice needed, Lausanne inlovewithanamerican Family matters/health 10 27.01.2010 22:12
Depressing if you're on diet Nettie Jokes/funnies 8 05.09.2008 21:17


All times are GMT +2. The time now is 21:55.


Powered by vBulletin® Version 3.8.4
Copyright ©2000 - 2016, Jelsoft Enterprises Ltd.
LinkBacks Enabled by vBSEO 3.1.0