If you want to lose half a stone safely but steadily, this is the diet for you. It’s a simple, no gimmick healthy eating plan the whole family can follow that includes everyday foods.

What is it?

A 10-day plan designed to kick-start your diet and get you back into your favourite jeans. Each meal is simple to prepare and is made up of wholesome ingredients all readily available in any supermarket. There are even quick and easy shop-bought choices perfect for if you’re too busy to make a fiddly lunch every morning. Don’t cheat and you could lose up to seven pounds in 10 days!

How does it work?

Each day’s meal plan is carefully calorie controlled which should ensure you lose weight steadily and safely. On day one and two, you’re allowed snacks mid-morning and afternoon but for the other eight days, these aren’t part of the plan. Restricting your calorie intake further in this way will speed up weight loss. By the end, your favourite jeans should feel a lot more comfortable.

Who is it good for?

People who are determined to lose ‘that extra half stone’. People with families as kids will love the smoothies and the chicken and veg kebabs.

What are the drawbacks?

Some of the dinners don’t offer a vegetarian option

How to do it

Every day, follow the meal plans exactly. On top of each one, you can also have:
30g/1oz low fat spread
100ml/31/2 fl oz semi-skimmed milk for drinks
6-8 glasses mineral water
Unlimited fruit or herbal tea

Day 1

Breakfast:
1/2 ruby red grapefruit
1 slice wholemeal toast with Marmite
1 glass unsweetened fruit juice
Mid-morning:
1 small carton bio yogurt
Grapes
Lunch:
1 medium jacket potato, topped with 1 dessert spoon of low fat houmous
Small baby-leaf salad with 1tsp oil-free dressing
Mid-afternoon:
1 pear
Dinner:
1/2 avocado with 1/2 can tuna
4 cherry tomatoes

Day 2

Breakfast:
1/2 small honeydew melon
85g/3oz unsweetened muesli, drizzled with unsweetened orange juice
Mid-morning:
1 banana
Lunch:
2 slices wafer-thin ham with 2 small potatoes, boiled, with 1tsp cr? fra?e
Mid-afternoon:
1 small carton bio yogurt
1 apple
Dinner:
Herby omelette made from 2 small free-range eggs, handful of fresh parsley and black pepper
Small baby-leaf salad with 1tsp oil-free dressing

Day 3

Breakfast:
Banana and almond smoothie:
Blend 250ml/9fl oz semi-skimmed milk with 1 small ripe banana, chopped, a handful of fresh raspberries, 1tsp ground almonds and 1tsp runny honey
Lunch:
Tuna and rocket sandwich:
Open sandwich made with 1 slice rye bread, handful of rocket leaves and 1/2 small can tuna (tinned in spring water), with 1tsp reduced-fat mayonnaise mixed in
1 pear
Dinner:
Chicken and pepper kebab:
Thread 1 small chicken breast fillet, cubed, alternately with 1 green pepper, cubed, and 2 button mushrooms on skewers. Brush with 1tsp olive oil and grill for 10-15 mins or until cooked through. Serve with 55g/2oz couscous and a small baby-leaf salad, with 1tsp oil-free dressing

Day 4

Breakfast:
1 slice wholemeal toast topped with 1 small free-range egg, poached
1 glass unsweetened orange juice
Lunch:
1 ready-made chicken or roasted veg wrap
Grapes
Dinner:
Pesto pasta 55g/2oz (dried weight) wholemeal spaghetti, stirred with 1 level tbsp pesto sauce, 1tbsp shaved Parmesan and handful rocket. Serve with 1/2 red onion, sliced, and 2 cherry tomatoes, drizzled with balsamic vinegar

Day 5

Breakfast:
25g/1oz wholegrain cereal with 125ml/4fl oz semi-skimmed milk, topped with 1 kiwi, peeled and sliced, and 2tsp sunflower seeds
Lunch:
2tbsp reduced fat taramasalata, with sticks of cucumber, celery and carrot.
1 wholemeal pitta
4 black olives
Dinner:
Salmon with roasted tomatoes:
1 medium salmon fillet, brushed with olive oil, wrapped in a foil parcel with 6 cherry tomatoes, halved, and handful of fresh basil. Cook in the oven at Gas 4/180°C/350°F for 10-15

Day 6

Breakfast:
4-6 cherry tomatoes
Button mushrooms, halved, stir-fried in 1tsp olive oil on 1 slice wholemeal toast
1 glass unsweetened orange juice
Lunch:
1 carton ready-chilled veg soup, with a small baby-leaf salad drizzled with oil-free dressing
1 wholemeal pitta
Dinner:
1 small lamb chop brushed with olive oil, grilled until cooked through, with small jacket potato and 55g/2oz mangetout

Day 7

Breakfast:
55g/2oz porridge made with semi-skimmed milk and 1tsp honey, with 1 pear, chopped
1 glass fruit juice
Lunch:
1 bagel, halved and toasted, topped with 1tbsp reduced fat cream cheese and 1 kiwi, sliced
Handful of grapes
Dinner:
Pasta shells with bacon and broccoli:
Place 115g/4oz broccoli in boiling water for 5-7 mins, then drain. Cook 55g/2oz wholemeal pasta shells for 7-10 mins. Heat 2tbsp olive oil in a pan, add 2 rashers lean bacon, diced, and cook for 2 mins. Add 1 garlic clove, crushed, and 2tsp pine nuts. Stir in broccoli. Drain pasta and pour over mix. Season with pepper and 1tsp Parmesan shavings
1 banana

DAY 8

Breakfast:
1 small carton natural bio yogurt with 1 apple, chopped, and 85g/3oz fresh raspberries or blackberries, and 2tsp sesame seeds
1 glass fruit juice
Lunch:
Scrambled eggs with tomatoes:
2 small free-range eggs scrambled with 2tbsp semi-skimmed milk and pepper. Mix with 4 cherry tomatoes, chopped and stir-fried in 1tsp olive oil
1 kiwi fruit
Dinner:
1 grilled beef or quarter-pounder veggie burger with 55g/2oz thick-cut oven chips, 55g/2oz peas and 1tsp ketchup or mustard

DAY 9

Breakfast:
1 toasted wholemeal teacake with 1tsp honey
1 apple
1 glass fruit juice
Lunch:
Couscous salad with chicken and roast veg:
Make 85g/3oz couscous as instructed on pack. Stir in handful of fresh parsley, 1tsp each of raisins and pine kernels, and 1 medium chicken breast, cooked and shredded. Wash and cut lengthways 2 small courgettes, and add to baking tray with 4 cherry tomatoes, halved. Drizzle with 1tsp olive oil and bake in oven, Gas 4/180°C/350°F, until skins collapse. Serve drizzled with balsamic vinegar
Dinner:
60g/2 1/4 oz slice of veg or fish-based quiche, warmed, with 3 new potatoes and baby-leaf salad with 1tsp oil-free dressing

DAY 10

Breakfast:
Winter salad:
1 apple, orange, pear and kiwi, peeled and sliced, each with 1tbsp bio yogurt
1 glass juice
Lunch:
Mexican beans in pitta bread:
115g/4oz can El Paso refried beans, warmed and served in 1 wholemeal pitta, toasted, topped with shredded lettuce, and drizzled with lime juice.
Handful of grapes
Dinner:
2 low fat beef sausages with mash, made with 2-3 small potatoes, 1tbsp cr? fraiche and 115g/4oz baby carrots
1 apple

Most men are naturally a bit afraid of their first time having sexual intercourse. Will I enjoy it? Will I satisfy her? Is she the right one? Will I be able to get it up? These are all questions that many men think about before their first time. The truth is that your first few times having sex may not be remembered as your best sex ever. Most men agree that the first time is often fast and very clumsy.

Being Ready
The first thing to consider is the person you are with. You want your first time to be with someone you really care for and that really cares for you in return. Since sex will most likely be not that great the first few times, the person you are with is what you’ll want to remember. Many men often rush into sex before they are ready because their friends are doing it and they are ashamed of being virgins. This should not be your reason, there is no correct amount of time to wait; you just want to make sure that you will not regret the decision later.

A few questions you can ask yourself are: Do I trust my partner with my life? Can I see myself having a long relationship with this person? Is she or anyone else pressuring me? Is having sex for me, or for someone else?

Although everyone has anxieties, if you don’t feel you are completely ready, wait. If the gal you are with really cares for you enough, she will understand that this is a big decision, and you don’t want to rush it.

Tips
Choose a place where you feel safe and comfortable, your bedroom may be the best place.

Choose a secure time when roommates / parents / friends won’t come barging in.

Gain some experience ahead of time. You want to have explored foreplay for quite awhile before you take the plunge. Having a good understanding of how your and his body works as well as having played together will take away much of the tension. Make sure that you feel 100% comfortable in the nude with the lights on, as having sex will be much more intimate then looking at each other.

Communication is the most important thing in a sexual relationship. Make sure to talk about doing it ahead of time to make sure that you are both thinking the same thing. Getting the topic out in the open allows you to become more comfortable with the topic.

Feel free to say stop when ever you want, whether you haven’t started, are starting, or are well under way. It may be because you are getting cold feet, or something about the situation feels wrong, the reason can be whatever you want, just make sure the person you are with will honor your wishes.

If you have erection difficulties, or ejaculate prematurely – something that often happens the first few times – stay positive. Don’t stress it, since stressing it will only cause it to happen again and again. Try to relax. If your erection comes back, it does, and if it doesn’t, it doesn’t. You can try later that day, the next day, next week, or whenever you want, so don’t get yourself down. If you have chosen a good partner, she will understand this and try to help you out with some manual or oral stimulation.

Just like men sometimes have erection problems from anxiety, women may have trouble getting wet (known as Excessive Dryness). Be patient and do everything that you would expect her to do if you had the male version of the problem. The problem can be solved to some degree using a water-based lubricant like K-Y Jelly. You can find it and many other lubricants in our online store.

Be sure you are both open enough to talk about the experience afterwards, even if not right away. Whether it was as hot as a Spanish soap opera, or as embarrassing as a skit from American Pie, be sure to talk about it. If you can’t talk afterwards, then you are simply not ready to move to this level. Communication is the key!

The most important thing you need to know is to enjoy safe sex by using protection. Whether it be to protect your partner from pregnancy, or to prevent contracting STDs, you want to protect yourself to the fullest extent. Until you have been with your partner to get checked for STDs, and you are on other birth control, there is no excuse for not using protection. Although condoms may not always be that pleasant, they are much better then contracting something like genital warts. You can buy condoms at most pharmacies, or order them online from our online store.

We shouldn’t have to be saying this, but we thought we would mention it anyway. Do not go running your mouth telling everyone in the free world who cares what happened. Sex is something you share with your partner, and there may be privacy expectations. It can be a major event in your life, one that you’d love to share with a friend or two, but find out what your partner’s wishes are first, and respect them.

Remember, this experience should be an extremely special and intimate time for both partners. Good luck, and remember, the best sex happens with people you care greatly about.

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Remember, this experience should be an extremely special and intimate time for both partners. Good luck, and remember, the best sex happens with people you care greatly about

Although many communities have rules about when a person is and is not allowed to have sex, rules have a tendency of making perceived problems worse then they would have been if left alone… so unsurprisingly, they aren’t working that well. Although we can not disagree with the fact that abstinence is likely the only way to avoid unwanted pregnancy and STDs, the social construct created in at least the western world is not in tune with that philosophy.

Rather then dwelling on when the right time is for everybody, we would just like to remind everyone to stay in tune with their own bodies, and to stay true to themselves as much as possible. If the person you are with isn’t willing to wait for you to be ready, then you can fill this part in yourself…

That said, when you are ready to have sex, you will already know that safe sex is a responsibility of all parties involved, and that knowledge and practice, are the best tools to making sex fun, positive and safe. Use a condom, every time, for any reason, and you will be much less likely to have a problem.

SexInfo101.com’s Rubber Reminders

Performing safe sex is recommended whenever possible, but we can not stress the importance enough of using it when with a new partner.

1. Whenever possible, use latex condoms over other materials.
2. Since no birth control method is bullet proof, a condom is great backup.
3. Condoms are a great way to keep toys clean for multi-hole penetration.
4. Using a latex glove for finger penetration prevents cuts from fingernails.
5. Using dental dams for oral sex can prevent fluid transfer from a cut lip or gum.
6. ONLY use water-based lubricants with latex as oil based products destroy it.

In one recent U.S. study* about one-half of the sexually experienced teenagers had failed to use a condom the last time they had intercourse. So for all the kids, bumping and grinding and forgetting to wrap it up, this next section is a taste of reality that can be easy to forget about until it happens to you.

Sexually Transmitted Diseases

Well, that was our pitchy intro, hope you got the point. A little “finger wagging” as our mother’s would say, and now comes the stats. These are important, so pay attention. They provide the foundation for answering the too often asked ‘what are the odds that I’ll catch something this time?’ question, and should convince you that this is a serious affair affecting at least 40 million people around the world every year.

AIDS / HIV

We will begin by looking at the AIDS epidemic. In 1997 2.3 million people were estimated to have died worldwide from the disease. Though that number may be coming down in western countries, the number of people contracting the disease is certainly going up. And over the last twenty or so years over half a million people have died in the USA from AIDS, and it still registers as the primary killer of people ages 25-44. What is the most scary part of this epidemic in North America is the fact that the number of HIV (the virus that causes AIDS) positive teenagers doubles every 14 months.

Q: What is driving these seemingly out of control numbers?

A: up to 80% of infected Americans don’t know that they are carrying the virus.

In an attempt to even the playing field I have included a brief description of what HIV/AIDS is and how it is spread. HIV is the virus that causes AIDS and is spread when semen, vaginal fluid or blood passes from an HIV positive person into the bloodstream of another person. To enter the bloodstream, the virus must enter through a break in the skin or tissue in the mouth, vagina or rectum, or, enter the tip of the penis. The virus then breaks down our immune systems that fight off infection and other illnesses. People tend to contract fairly harmless bacterial or viral contagions, which under normal immune operating conditions would simply keep you in bed for a couple of days, but when the immune system doesn’t work even a common cold can be fatal.

The World Health Organization says that in the first five years of the new century, half of all new infections world-wide will occur between the ages 15-19, and the fastest growing infection rates are among young women. This means that this issue is most pressing for our young people. We can no longer afford to not talk about it, or not educate our children about sex and their responsibilities.

Other STD’s

The fact that AIDS and HIV are so dangerous should not reduce our concern over other types of sexually transmitted diseases (STD’s). Left untreated, sexually transmitted diseases can cause infertility, cancer, birth defects and miscarriages – even death. This being said, with the amount of treatments available and easily accessible, Americans still suffer 10 to 50 times more sexually transmitted diseases than people in other developed countries. This highlights the alarming deficit of knowledge within the general population and need for greater dissemination of preventative methods and awareness of the risks.

To further examine this problem in the US and Canada it is astounding that sexually transmitted diseases are diagnosed 12 million times a year in the United States — including 3 million cases among teenagers. In light of massive empirical evidence suggesting that perhaps there may be a problem, the U.S. spends just $1 to prevent sexually transmitted illnesses for every $43 spent treating them. Gonorrhea strikes 150 times per 100,000 Americans, vs. just three times per 100,000 people in Sweden and 18 per 100,000 in Canada.

There is strong evidence that sexually transmitted diseases greatly increase the risk of sexual transmission of HIV, and thus are not something to exclude from any discussion of safe sexual practices.

Click to learn more about other STDs.

What about Oral sex?

Is oral sex safe? Well, yes and no. This is certainly not to say that there are no risks, though unprotected oral sex is generally considered less risky then unprotected vaginal or anal sex. Since the lining of the mouth is less permeable than the lining of the lower orifices, there is a less likely chance of getting a small tear from the activity. That being said, if a cut is already there (e.g. cut during flossing), then it can be equally dangerous.

To minimize your risk while engaging in oral sex follow some suggestions for experimenting with at least new partners:

• Use condoms or dental dams whenever possible
• If you decide to roll the dice on the first tip, avoid ejaculating in someone’s mouth
• If you see something suspicious, put the fantasy on hold until a doctor clears it
• Floss and brush regularly – but not right before oral sex
• Above all, get tested and know your status, so that you can help protect others

Remember to take things slow, and that behind every unwanted pregnancy or STD infection, is a person thinking it wouldn’t happen to them.

Both partners need a little extra spice to get fully aroused and achieve maximum pleasure. The man may need to prolong foreplay to get an erection and the women will usually need the same to become properly lubricated. Unless you are both just wanting a ‘quickie’, there is no such thing as spending too much time on foreplay. The trick is to start intercourse when both partners are fully aroused and having a hard time (pun intended) controlling their desires from foreplay.
Foreplay includes a range of activities such as undressing, kissing, petting and oral sex; but you can add your own thoughts to the list. Sensitive foreplay is so important to good sex because it will help both partners enjoy sexual intercourse more, and it will especially help women reach orgasm more often. Most woman need prolonged stimulation in order to reach complete arousal, and foreplay will provide them with the required encouragement.

There is no such thing as the definitive way to foreplay; it is not about pressing the ‘right buttons’ in any pre-determined order (unless after trying everything out you find that is what you both like). It is about understanding what makes your partner tick and supplying those things that make the experience exceptionally pleasurable. There are many ways to give your partner extreme pleasure, and it all begins in the brain. Compliment their appearance or other attributes, especially if they have a low confidence level; show them that you care about them and what they enjoy.

Creating the right environment for sexual intercourse is all about paying attention to the details, which is especially important at mature stages in the relationship. For example, make sure the room is warm, the lighting subdued and that the appropriate music is playing. Once the mood is right, take the time to undress each other slowly, because the act of removing your partner’s clothes can be an important part of successful foreplay. Many find that undressing increases the eroticism – stimulating and intensifying the feeling.

During foreplay, go slow; begin by kissing and caressing. A kiss is usually the first physical expression of love and desire, but it is also often forgotten during sexual intercourse. During intercourse, kiss the different parts of your partner’s body, and don’t be restricted solely to the mouth. Many women complain that their partner doesn’t kiss long enough and rushes the movement directly to the genital area. Don’t be shy to experiment on every part of the body (for example, many women enjoy particular kissing and nibbling attention to the neck and shoulders) – and remember to prolong the foreplay with more kissing and caressing.

Another reason foreplay is important is for the learning experience. Foreplay is the perfect time to spend time understanding what your partner likes because without that, you will never understand what they really need to be fully stimulated. Don’t be shy; ask for feedback and also give your own. Both partners gain from good communication during foreplay and lovemaking. If words fail you, either SHOW or GUIDE your partner in the direction you want, and encourage them to do the same.

Remember that only by communication can we understand what is required to improve – and that practice makes perfect

A good kisser knows how to pace themselves, has an active imagination, and understands what their partner likes or may not expect, but will enjoy. When kissing, remember the following: never slobber, don’t stare, try not to belch, always pay attention with your non-visual senses (touch, hearing, etc.), and there is no such thing as too slow.

If you are unhappy with a kiss then chances are your partner is going to feel the same way. The best thing you can do is relax, and not just in your body, but your face, lips, neck, everywhere. Be relaxed and confident with how you kiss. Let yourself go with the flow of the moment and savour every second of it. While you are kissing, remember to use your hands, nose, and breath to entice your partner’s senses. Everyone enjoys being touched anbd caressed while being kissed. Use your hands to gently caress the cheek, the jawbone, the back, arms, and collarbone. A gentle exhalation of air (remember that good mouth hygiene is important), can provide your partner with extremely light, warm feelings on their face, mouth and neck that are quite arousing.
Never “attack” someone when you kiss them, unless they like that sort of thing – and most people don’t. Treat their lips like you would a dangerous creature. Move in slow and prepare for the kiss. Initial contact should be lips only, firm, yet gentle. React to how your partner is kissing. If they speed up, speed up with them. If they slow down, follow suit. Try to synchronize your actions with one another and always pay attention to their body language.

The following is a list of some simple techniques to spice up a kiss:

Triumverat

Kiss between the eyes, on the tip of the nose, and then on the lips.

Top and Bottom

Kiss the top lip, then the bottom lip, then both.

Lickable Lips

Run the tip of your tongue along your partner’s lips.

Earlobecstacy

Gently kiss, nibble, and suck on the earlobe.

Facial Lines

Trace the neck and jawbone with your lips and tongue.

The Big Tease

Kiss everywhere but the lips, until your partner pulls you to their lips.

Caressed Lips

Rub your finger gently across their lips and then go in for a kiss.

Sensuality

Look in their eyes and whisper you want to kiss them. Press your lips gently to theirs’, caress their lips with yours and then give her/him a passionate kiss.

Cheeky

Gently brush cheeks with your partner.

Eskimo Kiss

Gently rub the tips of your noses together.

Butterfly

Brush eyelashes with your partner. Make a fluttering motion of the eyelash by quickly opening and closing the eye.

Rose Petals

Make a small “O” with your lips. Press your lips against your partner’s skin and suck softly. Lift your lips off a little, move over slightly, and repeat.

Hostage Kiss

Cover your lips with tape and get your partner’s attention. When they come near, make noises like you’re trying to tell them something and motion as if you can’t get the tape off. Once they remove the tape from you to hear what you’re trying to say, tell them, “I’ve been saving my lips all day just for you!” Then kiss them passionately.

Strawberry Secret

Place a strawberry in your mouth without your partner knowing. Crush the strawberry in your mouth and feed some to your partner while you kiss.

Cold as Ice

Put a piece of ice in your mouth without your partner knowing. Kiss them on the neck and let the ice softly touch their skin.

Back Kisses

Snuggle up behind your partner and proceed to cover their back with little kisses.

Foot Kisses

When your lover comes home from work, or wherever, wash their feet and give them a massage. While you’re giving them the massage, lean over and give little kisses on their feet.

Hershey’s Kiss

Try not to kiss your partner all day. Throughout the day leave Hershey’s kisses or some sort of romantic candy in places that they will know it’s for them. Later in the day start leaving notes with poetry or quotes on kissing for them. After that, leave a love letter describing how you’d like to kiss them and the satisfaction that it would bring you. Once you feel they’ve had enough teasing, spend sometime rewarding them with lots of kissing! This is rewarding for yourself as well, since you’ve been thinking about kissing them all day too.

Red Light Kiss

When in the car with your partner, every time you stop at a red light, lean over and kiss them until the light goes green.

Recorded Kiss

Record the sound of yourself blowing a kiss. Then either e-mail it to your partner or leave a note somewhere with instructions to press play.

Video Kiss

Record on a videotape or web cam yourself blowing kisses to your partner and tell them how much you miss them.

E-mail Kiss

Draw or animate a pair of lips kissing. Then send it to your sweetheart.

The Lost Kiss

Look around your partner, looking under things and appearing like you’re searching for something. When asked what you’re looking for, say “I’ve been looking for a kiss all day but I can’t find one anywhere. Oh wait, I found it.” Then give your partner a kiss.

Wake Up Kiss

Before your partner awakes, lean over and kiss their cheek. Then give soft kisses across their cheek until you reach their lips.

Make Up Kisses

At the end of the day, sit down with your partner and ask them how his/her day went. Silently keep track of all the bad things that happened during the day. When he/she is finished, give them a kiss for each one. When asked what you are doing, say you are helping make up for all those bad things.

Post-It Kiss

Make a post-it note trail that leads to your lips. On each note leave a lipstick kiss and an arrow or clue to find the next note. Place the last note over or near your lips.

Full Body Meltdown

While your partner is laying down, slip over to them and start running your tongue, very gently, up their leg, arms, reaching their lips give them a full passionate kiss.

The Grandious Tease

Softly run your fingers across your partner’s lips, lure them in to kissing you, but before you kiss, pull away and then go in for the kiss, then pull away again, etc., etc.

Anal Intercourse

Sex Basics