I Have a Bandcamp!

My tracks “Renovation” and “Sucker Town”, are now available for purchase through bandcamp, as well as a brand new, never before heard song “The Sun”!

You guys have been so incredible and supportive, and I want you to know I will continue to make fanmusic, and that my fansongs will always stay downloadable for free, for those who cannot or do not want to buy them. :) I can’t thank you guys enough, or tell you how much your encouragement has done for me. I have literally never been more happy to be the person and artist that I am. Thank you. <3

~MY BANDCAMP WELCOMES YOU ALL WITH HUGS AND SWEET TUNES :D~

10 easy ways to help you slim down

**For more great healthy info click here**

To successfully lose weight and keep it off, eating well and exercising are key (the secret, of course, is to eat less and move more). Add these 10 easy tips to your arsenal to boost your weight-loss efforts.

 1- Slow Down: When eating, it takes 20 minutes for your body to register fullness. And according to a University of Rhode Island study, you can save 70 calories by eating slowly over about half an hour versus eating in under 10 minutes. If you ate slower at every meal, that would translate into losing about two pounds a month. An easy way to slow down your eating is to put your fork down between bites—or consider using chopsticks.

2-Use a smaller plate: As serving sizes have increased, so have plate sizes—and seeing appropriately sized portions swimming on a giant plate can make you feel like you’re not getting much food. Put your main meal on a 7-inch plate, which is about the size of a salad plate or child-size plate. Choose a 1-cup dessert or cereal bowl instead of a soup bowl, a 6-ounce wineglass rather than a goblet. When you’re eating out, ask for an extra salad plate and transfer the proper-size portions of your food onto it when you’re served your entree. Then ask the waiter to take away and wrap up the rest.

3- Eat breakfast: Research shows that regular breakfast eaters tend to be leaner and that dieters are more successful at losing weight—and keeping it off—when they eat breakfast. Pack your breakfast with protein and fiber—both will help keep you satisfied all morning. Think: whole-wheat toast with peanut butter or an omelet stuffed with vegetables.

4- Plan for the ocassional treat: Studies suggest that feeling deprived—even if you are consuming plenty of calories—can trigger overeating. And making any food off-limits just increases its allure. So savor a small treat: it won’t break your diet! Two squares of dark chocolate or ½ cup of (nonpremium) ice cream clock in at under 150 calories.

5- Step away from the screen: Turn off the TV and the computer and enjoy your meal without distractions. Making an effort to be mindful, no matter what you’re eating, can help break the tendency to overeat—and help you feel more satisfied. In a recent study published in the American Journal of Clinical Nutrition, participants who ate lunch without distractions felt fuller 30 minutes after eating, and ate less when they snacked later, than people who played solitaire on a computer during their midday meal.

6-Eat water-filled foods: Foods with high water content—such as soups, salads, cucumbers and watermelon—help you feel satisfied on fewer calories. (Interestingly, drinking water alongside foods doesn’t have the same effect.) And research has shown that starting your meal with a broth-based soup or salad (not drenched in dressing) may help you eat less of your main course.

7-Snack on pistachios: Studies show that people who eat nuts tend to be leaner than those who don’t, and a recent Harvard study revealed that nuts are a top food for driving weight loss. In particular, unshelled pistachios are a great choice, as removing the shells slows you down and seeing evidence of what you’ve eaten may prevent you from reaching for more. In a recent study out of Eastern Illinois University, people who were given unshelled pistachios consumed 41 percent fewer calories than those offered nuts with the shells already removed. With all nuts, be mindful of your portion size, as they’re calorie-dense: a 1-ounce serving of pistachios (49 nuts) contains 157 calories.

8-Up your fiber intake: Increasing your daily fiber intake can help you prevent weight gain—and possibly even encourage weight loss—according to research out of Brigham Young University in Utah. Over the course of the two-year study, the researchers found that people who increased their fiber intake generally lost weight and those who decreased the fiber in their diets gained. Adding fiber-rich foods, such as fruits, vegetables, beans and whole grains, helps you feel satisfied on fewer calories; plus, filling up on high-fiber foods usually means crowding out less-healthy, higher-calorie choices.

9- Divide your plate- and you’ll stay satisfied longer: Trim calories without feeling deprived by dividing your plate like this: Fill half the plate with low-calorie—yet satisfying, fiber-rich—vegetables. Divide the other half of the plate into two equal portions (quarters). Fill one of these quarters with a lean protein, such as chicken, fish, lean beef or tofu. (Research suggests that, gram for gram, protein may keep you feeling fuller longer than carbohydrates or fat.) Fill the other quarter with a filling, fiber-rich whole grain, such as brown rice or quinoa.

10-Get 8 hours of sleep: Skimping on shut-eye can pack on the pounds, possibly by altering hunger hormones. Other recent research—out of Harvard—shows that missing even an hour or two of sleep may make you more likely to give in to junk food the next day. Why? The prefrontal cortex—part of the brain responsible for self-control—is compromised by sleep loss.

A sweetener that keeps you slim!!!

Next time you want to sweeten your oatmeal, should you use molasses, or brown sugar? If you’re watching your waistline, the answer may be molasses.

In a recent animal study, researchers discovered that adding molasses extract to the diet could help keep both body weight and body fat under control.

Sticky Stuff
In the study, scientists fed two groups of test animals the same high-fat diet, adding 4 percent molasses extract to just one of the groups. At the end of 10 weeks, the molasses group had lower body weight and lower body fat than the other group. It doesn’t appear that the molasses extract decreased hunger — both groups continued to eat the same number of calories. But the researchers speculate that molasses may reduce the amount of calories the body absorbs and that the polyphenols in molasses may somehow help reduce body fat. 

Plant Power
More study is needed in humans to determine whether molasses has any weight loss benefits for people. But scientists are hopeful. And in the meantime, molasses as a sweetener has plenty of attributes going for it. This byproduct of sugarcane not only is chock-full of disease-fighting polyphenols but also is a good source of iron and calcium. Ready to use molasses in new and different ways?

[Info] Summary of 2AM Japan Promotions

2AM Saint o’ Clock Special Japanese Edition will be released on 9 Nov 2011.

There will be 2 versions released.

• Ver. A: CD+DVD (footage from JYP Nation)

• Ver. B: CD Only

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2AM’s Debut Japanese Single.

Can’t Let You Go Even If I Die (Japanese version) and  I’m Sorry I Can’t Smile For You (Japanese Version) will be included for 2AM’s debut Japanese single, which will be released on 11 Jan 2012.

There will be 3 versions released .

• Ver. A: CD + DVD (Contains MV, KOR & JPN) 1800yen

• Ver. B: CD + Photobook 1600yen

• Ver. C: CD Only 1200yen

Each version comes with a photo trading card (out of 4-5 designs)

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2AM 1st JAPAN TOUR 2012 

• January 24 (Tuesday) Aichi Prefectural Art Theater

• January 26 (Thursday) and 27 (Fri) Bunkamura Orchard Hall in Tokyo

• January 29 (Sunday) Umeda Arts Theater

source: Tower Records JP

Credits : @IAMfor2AM, @Wild2day, @Homme_Despirit