Healthy Diet Program To Begin Weight Loss

By Peggy Mcgever

Plan to lose 10 pounds! By paying attention to the amount of food you eat, eliminating unnecessary sugar and fat from your foods and making sure you include absolutely delicious meals and snacks to keep your taste buds happy.

Most easy-to-use weight loss programs use a balanced and flexible diet. Plan to, however, first by focusing on losing the first 10 pounds and then shoot for the next 10 pounds.

Most weight loss programs insist you keep track of every bit of food you eat or drink. Start by writing down everything you eat. No need to write down the calorie count but start not putting margarine or butter on toast, vegetables and sandwiches. Use less oil in food as well as cooking.

Cut down in your fat intake by cutting out whole milk. Use skim milk or if you're hooked on whole milk, use 2 percent milk.

Use cottage cheese, chicken, fish, eggs or yogurt, legumes or peanuts. Begin planning simple meatless lunches and dinners each week and try to make meatless more of a habit. Also limit your sugar treats to only a few a week.

Eat at least two servings of fresh fruit every day. Choose whatever type of fruit is in season. Instead of fruit juice for breakfast or snack, drink water. Add a slice of lemon or lime for zest. Include two servings of vegetables with lunch and dinner, for a total of at least four servings per day.

Eat a few servings of food using whole grains at each meal. Don't eat in front of the TV. Studies show that you eat larger portions of foods and snacks watching TV.

Avoid drinking your calories. Eliminate soda that is rife in calories and unhealthy compounds as well as high caloric fruit juices from your diet. Make sure you consume chewable calories. There are less fiber, vitamins and nourishment from juices than from chewable foods. Plan you meals and avoid junk foods. - 17274

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A Washington, DC Fitness Coach Can Help You Save Money

By Josef Brandenburg

The number of people that are concerned about their appearance is increasing and they are showing interest in getting in to shape. They are willing to spend any amount of money, when what they should be doing is finding a good Washington, DC fitness coach to invest in. A lot of people think that personal trainers can ensure better results from your workouts, which may not always be the case.

A much better option would be to find a good Washington DC fitness coach. A fitness coach will not only help you in deriving maximum benefits from a workout, but also save a lot of money. Irrespective of the economic crisis and your financial position, it is always good to save money as there are several other things you can spend it on.

Is hiring a baby sitter going to do you any good in the weight loss department? Are you not paying money for someone to count your reps - something that you could easily do yourself? Instead, you should get someone who really knows what hes doing - A Washington, DC fitness coach can help you in areas that you really need help in.

Instead of standing over you for an hour, the fitness coach will give you a written plan that is complete and guaranteed to work. It will give you a plan for proven success. There will also be regular check-ins by the Washington, DC fitness coach in order to make sure that you are right on track.

You can also have a one on one session with your fitness coach. And because the setting is semi private and you are not chaperoned through out your workouts, it brings down the costs when compared to hiring a personal trainer. So, plan on how to spend all the money that you have saved using a fitness coach. Maybe you can treat yourself by going out or buy something for yourself.

While choosing a perfect fitness coach for yourself, ensure that he has a perfect track record and most importantly ensure that you are comfortable working with him. If you are not comfortable, with your Washington, DC fitness coach then your chances of success may be very scarce. You have to have complete faith in whatever you do in order to be successful.

Once you have started, you will notice some spectacular changes in yourself. The efficiency and effectiveness of a fitness coach is so much better than that of a personal trainer. The gap is so huge that you would be surprised to notice it. Within a short span of time you will realize that all your dreams have come true. You have nothing to lose but weight, so give it your best shot and look at its impact on your lifestyle. - 17274

About the Author:

Josef Brandenburg is a prize winning Washington, DC fitness coach who is dedicated to helping normal, busy people create the bodies they have always wanted in their spare time. To find out how you can get a one week FREE trial click here.

Healthy Diet Tips That Work

By Sandy Bacon

First rule: pay attention! Lose weight by first paying attention to the foods you eat eliminating unnecessary fats and sugary foods. Pay attention to the amount of food you eat. Keep your taste buds healthy eating delicious but intelligent choices.

Most easy-to-use weight loss programs use a balanced and flexible diet. Lay the groundwork to, however, first by focusing on losing the first 10 pounds and then shoot for the next 10 pounds.

You need to lose weight by keeping track of what you eat. Cut out fats by eliminating butter, margarine, mayonnaise, oil from your sandwiches and food preparations. You don't have to write down the calorie count, but write down what you eat.

Use skim milk and make a habit to drink tea. If you insist on using whole milk at least use two percent milk in your diet. This helps cutting down on your fat intake.

Be certain to include legumes, peanut, cottage cheese, chicken, fish, eggs or yogurt. Try to limit your sugar treats to a few times a week max. Eat one or more meatless lunches and dinners each week.

Eat at least two servings of fresh fruit every day. Choose whatever type of fruit is in season. Instead of fruit juice for breakfast or snack, drink water. Add a slice of lemon or lime for zest. Include two servings of vegetables with lunch and dinner, for a total of at least four servings per day.

Eat a few servings of food using whole grains at each meal. Don't eat in front of the TV. Studies show that you eat larger portions of foods and snacks watching TV.

Chew your calories. Don't consume liquids swarming with calories by drinking them. That means cutting out soda and high-calorie fruit juices and drinking tea or water instead. Plan ahead what you are going to eat. Last-minute planning tends to veer you off your diet. - 17274

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Abs Exercises

By James Statham

Are you ready to find out what exactly are the best abs exercises around today? Well by reading this article, you will be shown what really are the exercises that will give you a six pack quick, and what exercises you should avoid like the plague! Also, you will be shown the specific food you need to be consuming for maximum muscle growth, and what foods are holding back your efforts of getting lean and ripped. First of all, what are the exercises to avoid?

Traditional abs exercises have gotten great praises from the so called experts. Crunches, sit ups and leg lifts are the most raved about. The experts like to tell you that if you specifically train an area of your body, in this case your abs, you will get very lean and muscly in that area. This is wrong! If you want to get ripped abs, then there is two certain things you need to be doing. That is to raise your metabolism and to lower your body fat levels. Traditional exercises like these do nothing to help those things, and therefore are useless! So what exercises are the best to get rock solid abs?

You should, instead, be incorporating high intense, compound exercises into your workout routine. When I say compound exercises, this means using only free weights, and involves several muscle groups. Again, the experts like to tell you to use machines, but free weights are a thousand times more effective. This is because when you use free weights, you're supporting all of the weight, rather than the machine helping you. This means you're exercising a wide variety of muscles, and not just the prime mover! Great abs exercises, that contain what I have mentioned, will really help to raise your metabolism, due to the high intensity of the exercise.

One of my favourite abs exercises is called the renegade dumbbell row. What you need is two dumbbells, get into the press up position, with your palms resting on the dumbbells, and begin to raise one dumbbell out to the side, whilst resting on the other. This is a very effective exercise, because it targets your whole upper body, meaning more muscles are working, which means for fat burn!

So now you know the basics of some good abs exercises, you need to know that you can't get a six pack unless you improve your diet. What you eat is probably the most vital factor in getting ripped. So, if you're serious about reaching your goals, you need to eliminate the rubbish foods from your diet. Replace the rubbish foods with high protein meals. Protein is essential in building muscle, and will make your muscles bigger and stronger!

Remember, don't quit! If you expect results overnight, then maybe getting a six pack isn't for you. If you are prepared to put the work in however, you will get the results you wish for! - 17274

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How To Get Skinny Arms With Water

By Katherine Crawford M.S.

Are you aware of the importance of hydration? Do you know how to properly manage your hydration? Well, learning how to optimize your water intake is essential if you want to maximize arm fat loss and get thin arms. Yet it can be very confusing.

How did drinking water become a mind field? I personally believe the root cause is caffeine. You see, caffeine does a very good job at masking the effects of dehydration and makes it very hard to optimize water intake.

You could be constantly dehydrated without even knowing it.

So here are 5 more reasons to stay hydrated when trying to get skinny arms:

1. A cooler core. Once your core temperature reaches a certain level your body will not want to move any more. The end result? Shorter and less effective arm-thinning workouts.

2. Less blood. Blood carries nutrients to all the tissues in your body. And the biggest component of blood is water. So if you're dehydrated your body will get less fuel when it needs it.

3. Waste accumulation. Almost every single reaction in your body requires water. And so does the removal of waste.

4. A decreased metabolism. A fast metabolism is the holy grail of thin and skinny arms. Unfortunately, insufficient water intake will lower your metabolism.

5. Poor mental outlook. This effect from dehydration is absolutely horrible. Anything that decreases motivation or worsens mood should be avoided at all costs. Getting thin arms is hard. Getting thin arms with poor mental functioning is harder.

6. Less exercise ability. Without sufficient water your muscles will not be able to exercise at full capacity. Why? Because they are mostly made of water!

Water does your body good. So make sure you aren't a victim of constant low grade dehydration. If your caffeine intake is high, you may be suffering from dehydration. So if you want to get thin arms, drink up! - 17274

About the Author:

Author Katherine Crawford, a Harvard fitness physiologist and former flabby arms sufferer, teaches women how to obtain skinny arms. Learn how to get sexy and toned arms by visiting her blog about slim arms now!

Don't Mix Alcohol and Body Building Workouts

By Ricardo d Argence

There actually are people who wonder whether alcohol negatively affects their muscle building activities. Yes, alcohol definitely affects your work out in a negative way.

A key ingredient in you diet when you exercise if protein, you should not interfere with this. Unfortunately, alcohol impairs protein synthesis. Protein synthesis is the process where amino acids are joined together to create complete proteins, consumption of alcohol has been shown to slow this process by 20%.

The level of testosterone in the body is another factor in muscle building. If you are a woman and you are looking to build muscle mass, you will notice that woman develop lees muscle mass than men. Because of the low levels of testosterone, woman have 15 to 20 times less than men do. What does that have to do with alcohol? Alcohol not only decreases testosterone, it also increases estrogen.

When you drink alcohol, the kidneys must use massive amounts of water to process the toxin. Yes, the body recognizes alcohol as a toxin. When this happens, the body can quickly become dehydrated.

Nerves control muscles and nerves produce the stimuli to contract muscles from electrolyte minerals dissolved in water. Further more water lubricates the joints and protects them from injury during workouts.

Drinking alcohol robs your body of key vitamins. There are many downfalls to consuming alcohol. If you drink alcohol you could deplete your body of some very important vitamins and minerals that it needs. When you exercise the most important vitamins are B and C, this tells you why alcohol consumption is so important.

Building muscle is done by depleting fat and increasing muscle mass. Alcohol works against this effort. Alcohol works against this effort. Alcohol contains empty calories, which means that they have no nutritional value. It also has twice as many calories as carbohydrates and protein.

While we are on the subject of calorie it is important to note that the calories taken in while drinking are the first ones burnt. This means that all other fat stores will remain and not be used for energy until alcohol calories are all burned. Not a good combination for a person wanting to build muscle mass and lose fat.

Alcohol affects on bodybuilding have been examined, but you also have to consider how alcohol affects the rest of the body. If you are trying to gain muscle mass, and are considering using products to help you, you need to be aware of the dangers of such products. Before you buy any product you need to research the pros AND the cons of that product. If you suffer from any of these, it will prove difficult to build muscle. Is it really worth the cost? - 17274

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We have for you a lot of free muscle building workouts, articles and programs. Find a lot of information about bodybuilding supplement industry to reveal the honest truth about building muscle, maximizing strength and dissolving away unwanted bodyfat. Visit us if you want to read more Fitness Articles

What Is Demi Moores Diet?

By Jesse Regan

Wherever they are around the globe, those that have seen Demi Moore don a bikini in her recent movies must be surprised at how she looks. Already in her forties, she has successfully kept herself trim and young looking enough to steal the show from any twenty year-old celebrity she is starring with. Being romantically involved with a dashing young actor for several years now only confirms that point without doubt.

The amazement can only generate peoples interest at how she did it in the first place. Just as she probably does, a lot of people are already sweating out in gyms. The difference though is not in the effort in doing workouts. What makes Demi Moores measures unique is that it involves an uncommon diet to complement her fitness routines. That distinct eating habit is her choice for raw and unprocessed food. Now, that is not something anyone would easily fall for just to get the fit and healthy body she desires.

Demi Moores raw vegan diet has its share of skeptics. In a world that has known for thousands of years that food is something that must be cooked, they are definitely not few. The argument that they can present though is not that cooked or processed food is healthier than raw food. They cannot confirm that either. They can only question claims of promoters about the benefits of raw vegan diet. It is not that they think that cooked is better; it is just that they think that a raw diet is absurd.

There are a lot of advantages in the raw vegan diet, the promoters would assert. They insist that unprocessed vegetables have an abundance of enzymes that can help cell generation of the human body. A persons skin would look fresh and glowing when the cells are regenerating well, making her looks young in the process. There is also no risk in taking in unsaturated fats since the diet is distinctly vegetarian. The sugar being absorbed by the body is the less harmful amount obtained from fruits juices. Hence, the diet is not only healthy; it is also helpful in preventing weight-gain.

On the other hand, food preparation that involves the use of heat and the introduction of chemical-based ingredients destroy the natural enzymes while providing the body with toxins. This process can also require the use of oil, sugar, and certain dairy by-products. With these high cholesterol food contents, the body can only grow in weight with fat. That is the downside of cooked and processed foods.

If you want to start with a raw vegan diet, some caution must be made. You might as well seek the help of someone who has been successful already in the program for a time. This person can coach you on what should be eaten and what should be avoided without making unnecessary sacrifices. They can also teach you how to prepare food, making it tasty without compromising its organic freshness.

Is there a specific information you want to know about diet ? All you have to do is research online. - 17274

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If you are dying to know the real information about weight training diet . You can have it from a professional beachbody coach like Jesse. Contact Jesse cause he is always willing to help you.

Rare Complications of Knee Surgery

By Dr. Stefan Tarlow

Knee surgery is a remarkably successful operation. Generally speaking, it is completely successful ninety-eight percent of the time. A rare two percent of patients may contract an infection of the knee joint following surgery. Extremely rare, indeed, are those patients who have serious complications such as stroke or heart attack.

Patients who have a chronic illness will be a bit more likely to experience complications. Rehabilitation may be extended by chronic illness, and complete recovery may be hindered.

Clotting of the leg veins is the most common complication experienced by patients; however, this can usually be avoided by following doctors orders. Your orthopedic surgeon will give you a complete list of instructions following surgery. They may include the use of compressive stockings, taking blood thinning medications, performing specific exercises, and keeping the leg elevated at intervals. Be sure to follow these instructions, and the incidence of blood clots will be greatly decreased.

Occasionally, a component of the replacement may become worn, damaged, or loosened. This rarely happens because the materials used are of extremely high quality, and of course, the surgery is performed with great care.

Although a patient can usually expect to have a ROM (range of motion) of 115 after surgery, there are some exceptions. For example, if you had very limited ROM (range of motion) before the surgery, it will be quite likely to be somewhat limited after the surgery. Additionally, on very rare occasions, damage to the blood vessels or nerves of the knee may occur. This can limit motion somewhat.

Click here for more on knee surgery procedures .

If you have concerns about complications, discuss them thoroughly with your orthopedic surgeon.

Home Recovery Guide

Ninety percent of the time, you can expect your knee replacement to last for 10 years or so. To be sure you get the most use possible from your knee replacement, follow the instructions your orthopedic surgeon will give you. Elevate your leg, do your prescribed exercises, take blood thinning medications as instructed, and use support stockings if your doctor tells you to. By doing this, you will greatly extend the life of your knee replacement implant.

How To Take Care Of Your Wound

Your wound will be stapled or stitched shut. Alternately, it will be stitched below the skins surface. In the case of exterior closure, the staples or stitches will be removed at a set date following your surgery. In the case of subcutaneous stitches, you will not need to worry about removal at all.

Keep your wound dry until it is completely healed. You can place a bandage over it to protect it from rubbing against your compression hose or your clothing.

Stay Active

Your orthopedic surgeon will probably give you a list of exercises to do in the weeks right after your surgery. Be sure to do them, even though you may experience a bit of pain while doing them. You may also experience some pain while lying down at night. Minor pain is normal and should not alarm you. It should subside, and you should be able to go back to your regular ADL (activities of daily living) within three to six weeks. - 17274

About the Author:

Dr. Tarlow is a Board Certified Orthopaedic Surgeon with over 20 years specializing in knee surgery. He opened his own clinic, Advanced Knee Care, with a focus on specialty patient care. Click here to learn more about Dr. Tarlow, knee surgery and partial knee.

The Distinctive Reward Of A Nutritional Regime That Is High In Produce

By Kathy O James

The USDA has long recommended that people eat 5 or more fruits and vegetables every single day as a healthiness measure, to manage weight and inhibit sickness. As of this time it is predicted that the ordinary American eats only 3 or less items of produce each day.

Nobody can question the helpful nutrients that is found in fruits and vegetables. Recommendations for servings of fruits and vegetables are not for the monetary benefit of any group of farmers or producers but it is merely for the main health side effects for the consumer.

You will achieve countless significant wellbeing benefits when you add in more servings of produce. A diet elevated in items of produce is even beneficial for fat loss and anti-aging. Fruits and vegetables are high in valuable vitamins, minerals, antioxidants and other phytonutrients that are all vital to your first-rate wellbeing.

You will also see identifiable wellbeing benefits. Your cardiovascular health will get better. According to a recent Harvard experiment, every additional portion of fruits and vegetables that you eat every day will lower your possibility of heart disease by as much as 4% and if you get the five recommended portions your danger of stroke is decreased by as much as 26%. Including an array of fruits and vegetables in your nutritional regime can also lead to considerably reduced blood pressure.

A food intake plentiful in produce can also lead to a drop in the prevalence of cancers and other critical illness. Many illnesses, like cancers, are caused from too many free radicals running uncontrolled in our systems. Produce is loaded with antioxidants that come in and reduce the effect of the free radicals, which can put a halt to the impairment that they can bring about.

Items of produce also gives an advantage for your eyesight and vision. Many fruits and vegetables are high in vitamin A, which is imperative for your eyesight but research has also found that consuming as little as cup of leafy greens each day will decrease the possibility of macular degeneration by as much as 43%.

You will furthermore find that you have fewer troubles with digestive difficulties, your energy will perk up and you will feel better and stronger all around if your nutritional regime is overloaded with healthy and nutritious items of produce and you are avoiding junk food, extremely processed foods, deep fried foods and sugars.

Adding in more items of produce to your every day nutritional regime can only benefit your healthiness. Strive to get in at minimum 5 or even more portions. Items of produce are apt to be low in calories and high in fiber and satiety power so the more you can consume the better. - 17274

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The most important side effects of a nutritional regime elevated in produce for a long and healthy life. You can get more information about acai berry at AcaiWow.com.

Beverage Ingredients

By Anker Arkady

Are you a fan of drinking preservatives? I dont know about you but I havent met anyone whos a fan of it. Conventional Beverages these days are filled with preservatives, fillers, additives and all those other ingredients that we cant even read. Factor in hot-fill processing and pasteurization and whats left for us to drink? Its almost the same as drinking the preservatives straight up.

I guarantee you that this discussion will only get more interesting. The process of pasteurization in conventional beverages does extend the beverages life. And to better preserve the beverage, preservatives are added to it. My question is this: Were the manufacturers thinking about consumers like you and me when it comes to our health? There should be an alternative way to manufacture drinks without the need to preservatives.

Though the main benefit of pasteurization is to make the drink safe to consume, it comes with a down side as well. The ingredients that are active and healthy are also damaged in the process. And whats left for the consumer to drink is a bottle full of preservatives. In this new millennium, there should be change in the way we manufacture beverages.

When I first saw Yoli Blast Caps, I felt that there was something more to it. Have you ever experience seeing a commodity and there seems to be a voice that tells you that its a good product? Their solution to the usual manufacturing methods was able to solve our issue with the side effects of pasteurization and the use of preservatives. Their solution was quite simple that I wondered why I hadnt thought of it.

How did they do away with the need of pasteurization and preservatives? The ingredients and the liquid are separate from each other. This means that Yoli Blast Caps keep their ingredients in its purest form as well as its liquid. The ingredients are stored in the cap and are kept dry up until you blast them and infuse the liquid, shake it a bit and its ready to drink.

What you get is a pure health drink. No unwanted preservatives whatsoever and all the nutrients that you need and pay for. Another thing about Yoli Blast Caps is that it is perfectly healthy for the kids to drink too. Blasting the ingredients into the liquid is actually cool. Well, I have to admit that I actually enjoy blasting it as I find it amusing.

The technology that Yoli Blast Caps have definitely sets them apart from other conventional beverages. It is truly the only one of its kind in the market right now. I truly appreciate it when we have a new way or new option to our beverages. Especially when it concerns reaping maximum nutrients.

This fosters good competition among other manufacturers. Consumers would benefit from this as more and more choices would come out. Beverages that do not offer the similar benefits like Yoli Blast Caps does wont be worth my cash. Heres to a healthier way of having health drinks! - 17274

About the Author:

Anker Arkady has been conducting studies on health beverages for more than ten years. View testimonies and avail more free information from his online beverage store.

Reducing Stress With Chiropractic

By Dr. Jason Fowler

We certainly live in stressful times. It's not easy to assess whether our era is the most stressful, but we do have plenty of daily stress. The job, the home, the kids, the relatives, and the economy - all these stresses add up and yet we wonder why we have so many aches and pains.

So many ailments are stress-related. Americans are notoriously overweight. Overeating is a stress-coping mechanism.1 Headaches and backaches are often associated with increased stress. There is a strong correlation between high blood pressure and stress, ulcers and stress, and even cancer and stress.

What can we do? The external stresses in our lives aren't going away. Our activity-filled lives are busy and complex - there is always going to be stress. The key is to help avoid or ease the physical effects of stress. Interestingly, chiropractic treatment can be of great assistance in reducing the effects of stress on the body.

Stress causes muscles to tighten. This is an unconscious reaction. Tight muscles cause a cascade of further muscle tightening, shortening of muscles and ligaments, and a resulting decrease of mobility in joints, particularly shoulder joints, hip joints, and joints of the spine.2,3

This overall mechanical effect of stress has a number of additional consequences. All extra unconscious muscle activity wastes precious nutritional resources and uses up energy needed for critical body functions. Lactic acid accumulates, irritating nerve endings and further increasing muscular tightness. And, importantly, the losses in spinal joint mobility lead directly to increased levels of pain. This, of course, leads to more stress.

This vicious circle of stress, muscular tightness, and pain can be relieved and reduced by chiropractic treatment.4 Chiropractic therapy is specially designed to improve joint mobility of the spine and pelvis. This gentle, effective treatment gradually restores maximal spinal motion. Muscle tightness is alleviated, metabolic processes can begin to return to normal, and nutrients become more available to help maintain healthy functioning. Levels of pain are reduced, and we become better able to withstand the physical effects of stress.

Your chiropractor can explain the many benefits of treatment, and will provide instruction in stretching techniques and specific exercises that help maintain the positive results of therapy.

There will always be stress in our lives. We can learn how to reduce the physical effects of stress, and become stronger, healthier, and happier in the process. --------------------------------------------------------------------------------

Take a Break! A few quick tips -

You can get up out of your chair or leave your workbench and walk over to an open window. Change your point-of-view. Breathe some fresh air. Go for a five-minute walk, either in the corridors of your building or out-of-doors. Call a friend and chat for five minutes. Close your eyes, clear your mind, and take an imaginary vacation - relaxing on a warm beach, deep-sea fishing on a beautiful yacht, or skiing down a gorgeous mountain.

These short, focused breaks will help reduce muscular tightness and physical stress, and can also help your brain recharge so you will be more creative and productive!

1Marchesini G, et al: Psychiatric distress and health-related quality of life in obesity. Diabetes Nutr Metab 16(3):145-154, 2003 2Weickgenant AL, et al: Coping activities in chronic low back pain: relationship with depression. Pain 53(1):95-103, 1993 3Burns JW: Arousal of negative emotions and symptom-specific reactivity in chronic low back pain patients. Emotion 6(2):309-319, 2006 4Hurwitz EL, et al. A randomized trial of chiropractic and medical care for patients with low back pain. Spine 31(6):611-621, 2006 - 17274

About the Author:

For more information on health and nutrition please contact Dr. FowlerDr. Jason Fowler at www.lakestlouisdc.comwww.lakestlouisdc.com