Salt Water Colon Cleanse – Several Great Tips
January 26, 2012 | 
Author A salt water colon cleanse is one of the easiest home remedies to clean out your colon. It is also called ‘salt water flush’. This is because it completely cleans out, not just your colon, but also the stomach, small intestine as well as the large intestine. In short, it completely cleanses the digestive system. This master cleanse removes all the toxins, accumulated waste matter, feces, parasites and other harmful components in the digestive tract.
While there are various good laxatives medicines, mixes and enemas available in the market, which seem to do the job better, the salt water flush will clean out the entire system and at a fraction of the cost, using simple kitchen ingredients available on hand.
Procedure for Salt Water Flush
The procedure to do a master cleanse, using the salt water flush is quite simple. You need to ready yourself before you do this procedure by skipping a meal. Most people prefer to do this first thing in the morning, on weekends, when they do not have to leave the house or do anything important.
To prepare the mixture, you need one quart of lukewarm water. Add two or more tablespoons of un-iodized salt or sea salt to it and mix it thoroughly. Using table salt will not have the same effect, so avoid substituting it for the real deal. Drink up this formulation quickly and wait for a few minutes before giving your stomach and your colon a good rub. Some people advise crouching on your knees as it loosens and breaks accumulated waste matter from the lining of the digestive tract, making it easy to be flushed out. This formulation works like an oral enema. Within 30 minutes to two hours, you will feel the pressure build up in the colon and you might have to defecate several times. If you do not feel the bowel movement, you either need to add more salt to the formulation or drink more water to flush out the system. This cleanse will completely clean the system from top to bottom.
However, it is important to note that this colonic cleanse will clean out the good bacteria as well and thus, once the procedure is over, it is advised that you take probiotic supplement to replace the good bacteria.
Colo Thin Ingredients
In recent years we have all heard about the many benefits of cleansing the colon. It is well known that high fiber supplements promote not only colorectal health but cardiovascular health as well. Colo Thin is a 100% natural high fiber supplement that was formulated to help you lose weight safely and continually by cleansing and detoxifying the digestive tract.
One thing that was noted in the research regarding using fiber supplements to benefit health was that people were either losing weight or maintaining weight even if caloric intake was increased. Because of this information a whole new branch of fiber based research began. It was determined that people were unable to lose weight because the intestines are clogged with undigested food and fecal matter.
In order for heightened metabolism of calories, it was essential to promote better digestion. Once efficient digestion was reestablished, pounds started dropping. Those pounds lost were not only the result of ridding the colon of all that matter, but it was absolutely determined that more nutrients were being absorbed to fuel metabolism.
Colo Thin utilizes this concept in a proprietary blend of high fiber ingredients that are known to be effective, gentle and safe. You can get a trial bottle directly from the manufacturer’s website. The only thing they require is that you are at least 18 years of age and that you pay for the shipping up front. You will have Colo Thin within days and have the benefit of actually using it before you are billed.
What Are the Benefits of Drinking a Lot of Water?
You have no doubt heard the drinking water “rules.” You probably know that you should drink between 8 and 10 glasses of water each day. But what are the benefits to drinking a lot of water?
What is Drinking Water?
Think back to when you were in high school chemistry class. Remember the formula for water? H2O. Two parts of hydrogen and one part of oxygen. Water is supposedly colorless, tasteless, and odorless. Drinking water is essential to all known forms of life, whether they are plant or animal life.
How Does The Human Body Use Drinking Water?
Every cell in the human body requires water. Put them altogether, with their load of water, and your body weight is almost two-thirds water. If you weigh 150 pounds (68 kg), about 100 pounds (45 kg) of that is water. You are mostly water, but how does your body use drinking water?
Cells use drinking water as a delivery service. Each cell is separated from its environment by a cell membrane. To do its work, the cell needs to import nutrients and export waste products. Water is the delivery service, bringing in nutrients and taking out waste. Whether you look at red and white blood cells, muscle cells, or nerve cells, they all need water. Without water, most of your cells would get clogged with waste, and starve to death for lack of nutrients.
Healthy cells, with plenty of drinking water, are kept clean and nourished. Like the clean engine of a brand new automobile, fed a perfect blend of quality gasoline (petrol), healthy cells can do exactly what they were designed to do: keep the human body humming along life’s journey.
Consider just 7 of the many benefits of drinking a lot of water.
1. Brain. Brain cells that have plenty of drinking water are able to circulate fresh, oxygen-laden blood more readily. The brain remains fresh and alert. Even a small drop in drinking water levels can make your brain’s performance level drop as much as 20 to 30 percent!
2. Muscles. Muscle cells with a ready supply of drinking water are able to work longer without tiring. Water delivers a continuing supply of oxygen to muscles. If you are exercising in warm weather, your muscle will need more drinking water every 15 minutes to remain strong.
3. Cooling system. Your body’s temperature is maintained through drinking water. The water regulates body temperature through sweat. To maintain a normal temperature of 98.6 degrees Fahrenheit on hot days, or when exercising, the body sweats. Sweat cools the body, but sweat uses up water. We must have a lot of drinking water to replenish the supply.
4. Nerves. Nerve cells transmit messages to and from the brain. To do this, they must use electrolytes. Drinking water is an important way to maintain electrolytes at the proper level so that the nerves can do their work.
5. Stomach and Intestinal Tract. Our bodies use drinking water to digest food in the gastrointestinal tract. Insufficient drinking water will slow the process, resulting in constipation and other medical concerns.
6. Eye and Mouth Protection. Water keeps your eyes and mouth moist. It washes dirt and dust away from your eyes.
7. Joints. Drinking water is like oiling your body’s joints. Water lubricates the joints, keeping them flexible, and ensuring smooth motion.
One of the most important benefits to drinking a lot of water is the benefit realized in the kidneys. Urine, which is almost entirely water, removes waste products from the body. As it does so, it leaves your body. Your body must replace that water. Get too little drinking water, and toxic levels of waste build up. The body becomes ill, and eventually dies.
What are the benefits to drinking a lot of water? Health, energy, and life.
Coffee Facial Mask for Clear Skin
I’ve recently gotten into the caffeine craze. Remember, caffeine has been indicted to the skincare hall of fame. Naturally, I just had to play around with it. And so, I’ve come up with this wonderfully scrumptious facial mask. It works wonders on my skin. I can really see the difference after the mask. My skin actually glows and it was baby smooth to the touch. Absolutely delightful!! Plus the aromatic coffee scent lingers long after the mask is removed. Another plus point, you’re actually using used finely ground coffee, simply collect the used coffee after your morning coffee.
Ingredients
3 tablespoons of used finely ground coffee
A small glass of milk
Directions
1) Add the used finely ground coffee into a bowl. Stir in milk until it achieves a think texture. Mix the ingredients till well blended. Try not to make the paste too diluted or it’ll be runny and it’s gonna be messy during application. If mixture becomes too runny, simply add a little more coffee into it.
2) When ready, apply the paste onto your face and neck and smooth it out all over your face. Avoid eyes and lips.
3) Slowly massage the mixture to your skin and relax for 20 mins.
4) While washing off the mask, slowly massage the paste to your skin. It acts further as an exfoliator. Don’t massage too hard if you have sensitive skin
5) Pat dry face and apply moisturizer while skin is still damp to seal in moisture
Try it, you won’t regret it. Remember not to scrub your skin too hard with the coffee grounds though.
Direct Marketing Strategies for Clothing Stores Considered
Clothing Stores have a tough go of it these days due to the heavy discounting on clothes from retailers who sell Chinese goods and clothes. It is not easy to attempt to sell clothes for 5 to 10 times the price especially to the average American who simply is looking for a nice shirt to wear. Once it is nice enough it satisfies that need.
Nevertheless, clothing stores can win the game by building up a strong base of regular customers thru a network of referrals and word-of-mouth advertising. Of course this means first the must get customers into the store to buy and then make them very happy so they tell all their friends. Easier said then done you say? Well indeed you are correct.
A robust yet inexpensive marketing and advertising program might do the trick. Let me explain; you see, Direct Marketing or Direct Marketing set of Strategies for Clothing Stores should be considered. For direct-mail marketing to be effective it needs to be repetitive and it is recommended that direct-mail marketing pieces be sent out every three months. It is also recommended for clothing stores to send out direct-mail marketing pieces to all those customers within a 15-mile radius. Please consider all this in 2006.
Is Ganoderma Coffee Really Good for You?
You may or may not have heard of ganoderma coffee, a type of coffee mixed with red reishi mushrooms, that claims to be healthy. Just to be clear, this is not a type of coffee that grows in nature, though it is a mixture of two completely natural foods. There are many arguments about how healthy or unhealthy coffee by itself is. The latest findings seem to suggest that it’s fine for most people as long as it’s used in moderation. But what about ganoderma coffee?
The key to this new type of “healthy coffee” is the red reishi mushroom, also known as ganoderma. This is an herbal remedy well known in the Far East, and ancient Chinese texts have referred to it as a “superior medicine,” and the most powerful herb of all. This is saying quite a bit when you considered that traditional Chinese medicine is largely based on a wide variety of herbal remedies! There are a variety of reishi mushrooms, but the red type is considered to be the most helpful and powerful from a medicinal standpoint.
Red reishi mushrooms are reputed to have a strong beneficial effect on all parts of the body. Among other things, it may help to lower blood pressure, control blood sugar, help the liver detoxify and is a powerful anti-inflammatory agent. There is even promising research being done on this mushroom’s effect on healing cancer.
Skeptics often raise their eyebrows when a remedy is supposed to do “everything,” but you have to consider that Chinese medicine and other holistic and herbal traditions do not see the body as made up of separate, unrelated parts. So it makes sense that a highly beneficial herb would be good for your entire body. This is in contrast to modern medicine, that treats individual symptoms.
So what happens when you combine red reishi with coffee? Most people who have tried it say that it gives them a strong energy boost without the negative side effects typical of coffee, such as a jittery feeling or a letdown. This is related to the red reishi mushroom’s balancing effect on the blood sugar. To get the benefits of ganoderma, is it necessary to drink it in coffee? Of course not, but given that coffee is a beverage almost universally loved in the modern world, it makes sense to make it healthier.
Ganoderma coffee, then, is a way for coffee lovers to enjoy their stimulant in a new and healthier way.
GM Diet – My Experiments With the Truth
You may love it or you may hate it, but I am very sure, if you are seeking for weight-loss methods, you can never ignore it. General Motors Diet or popularly known GM Diet, ranks highest in the most-sought diet charts. Surprisingly, I have yet not found any information about GM Diet on any of the official sites of General Motors (update me if I have missed any).
Various sites, blogs and forums have discussed about GM diet, but in a scattered manner. My primary intention behind this post is to represent various facets of this diet plan and to give a comprehensive overview, based on the experiences of my own as well as of my friends.
BACKGROUND:
This diet plan was introduced at a general meeting of General Motors Corp. on 15th August 1985, initially intended for the use of the employees of General Motors company, to facilitate wellness and fitness. It was granted by the United States Agricultural Department and the FDA, further tested by the Johns Hopkins Research Centre.
It was designed as a ‘De-toxification diet program’, to improve ones metabolism through its cleansing systemic effects, reflected by an improved disposition and a feeling of well being. As an end-result, a weight loss of 4-6 kgs was expected within the program-week.
THE PLAN:
Here is the day-wise diet plan and its dietary significance. I have added few things from my experience and experiments, which worked.
Day 1:
Fruits of any kind (except bananas) in any quantity. The most preferred fruits are the melons and cantaloupes, due to their high water content. In addition, you should drink at least 10 glasses of water.
By eating fruits, you are preparing your system for the upcoming program. Fresh fruits are nature’s perfect food, providing all essential elements needed to sustain life. Fruits are also a good source of antioxidants and are fiber-rich. Fruits are also considered as a negative-calorie food, thus burning more calories for its digestion than those provided.
Believe me, I have done GM diet twice and have found this day the most difficult one. Firstly because of the sweetish taste of all fruits, and further due to an intense craving for bread or spices, that one develops towards the end of the day. The solution for this is the Soup to break the monotony of the fruity taste.
Day 2:
The day can start with a large baked potato with one pat of butter for breakfast. It definitely fills you with complex carbohydrates to start your day after the first sweety-fruity day.
For the rest of the day, you should eat all sorts of vegetables of your choice, raw or cooked. Vegetables have very less calories, high in nutrients and fiber. There is no limit on the amount. This should be added with drinking at least 10 glasses of water.
One can also mash a baked potato, add some onion & curd, and spice it up with chaat masala & red chilli powder and pinch of salt.
Day 3:
This day consists of a combination of fruits and vegetables of your choice, except banana & potato. In addition, you should drink at least 10 glasses of water. Potato is avoided on this day since the carbohydrates are available from the fruits that you eat.
One can do varieties of salads mixed with fruit slices. If you take more cucumber and melons, it’s more likely to lose weight than any other vegetables or fruits. Adding a curd to vegetable salad, in a ‘raita’ form will make it more palatable towards the evening, when it gets monotonous.
Day 4:
A day when you can eat nothing but eight bananas coupled with three glasses of milk. It is not mandatory to eat 8 bananas; you can have less as well. In fact, you might feel satisfied within 4-5 bananas within the whole day. This is the day when you can clearly feel your food-craving diminishing significantly. It feels divine, to get over your ‘desires’. Do not forget to drink at least 10 glasses of water, as always.
Bananas will act as a provider of carbohydrates that is easy to digest, coupled with sodium and potassium reserve.
Day 5:
This is considered as a ‘Feast day’, where you should eat up to two portions of lean beef (10 oz.) combined with six whole tomatoes – as a source of fiber. On this day, you should increase your daily water intake to at least 14 glasses. This is to cleanse your system of the uric acid getting produced. You will experience colorless urine on this day.
Beef is a source of proteins & iron, and thus an alternative can be paneer (tofu – soya paneer for better results) coupled with mushrooms for the vegetarians. Many people have recommended rice as a replacement to beef, but if one considers the nutritive contents, rice can not be the right surrogate.
Day 6:
Another day with beef and vegetables. Today you can eat any amount of beef combined with cooked or raw vegetables. Keep your daily water intake to 14 glasses. You can add the Soup to add some spice to your day.
Iron and proteins from the beef or paneer-mushroom combination, while fiber and nutrients from the vegetables. Till this time, you must have experienced an energetic feeling and an awareness of the power of natural food items.
Day 7:
The food intake on this day should consist of a bowl of brown rice with fruit juices and any vegetables you want to eat. Drink 14 glasses of water.
The juices will break the fast (?) providing the essential nutrients along with the vegetable stuffing. The brown rice provides the carbohydrates.
Now you must be at least 4 kgs lighter than day one, yet more energetic and free from the cravings for high-calorie stuff.
The Soup:
The following soup is a modified version of the GM Wonder Soup since it is not possible to get the Lipton Onion soup mix everywhere, as suggested in GM Soup. The modified soup goes parallel to the ‘rassam’ or ‘saaram’, served in south India. This soup is allowed to be consumed in large quantities throughout the program. It is intended as a supplement to your diet.
Boil few large-cut onions, tomatoes, cabbage, and celery in water. Add the sambhar masala for the taste. You may also add tomato-puree (but with the skin) instead of tomatoes to make it thicker. One can season it with herbs and flavorings. You may also add: asparagus, peas, corn, cauliflower, green beans or finely chopped mushroom.
General instructions for all days:
You may squeeze a lemon to flavor the water that you drink every day.
No alcohol of any kind since it adds empty calories.
Salt should be used as less as possible.
Use artificial sweetener, in case you can’t stay away from the sweet taste.
No fruit juices till day seven.
Black coffee or tea is allowed.
You may repeat the schedule, if you want further weight loss, but it is suggested that you should take a gap of at least two weeks in between two schedules.
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Now the most important part: the doubts, accusations and myths.
“It works just by losing the water content of the body and not actually a fat loss.”
a. Firstly, there is no mention of restricting the water intake on any day. How can one lose only water if we are consuming at least 10-14 glasses of water every day, added with the unlimited quantity of soup and the water contained in the melons, fruits and vegetables?
b. It basically acts on the principle of ‘negative calorie foods’ where you are consuming certain foods that demand more calories to burn themselves than what they provide themselves. High-fiber food stuffs you but doesn’t provide the required calories, instead demands more calories to burn themselves, which is derived from the stored energy-deposits.
“Skin gets dry and you may lose your hair during and after the GM diet.”
a. At least I have not met anyone in my acquaintance complaining of this, but found this on few blog-posts. The reason can be insufficient amount of water intake and not supplying enough protein sources on specific days.
“It is a temporary loss and you regain all lost weight in couple of weeks.”
a. Obviously, if you resume your high-calorie food once again. It is not difficult to lose weight, but to maintain it. Malvika, my wife who is a dietician, always recommends a maintenance diet program after the GM diet schedule as follows:
i. Only liquids in the form of soups, buttermilk or fruit juices for dinner on three consecutive days in a week. This should be followed endlessly, until you want your weight to bounce back.
ii. Drink plenty of water as if you are on GM diet.
iii. Exercise regularly.
“It’s just a Crash-diet and a Fad, nothing else!!”
a. First of all, it is not promoted as a weight-loss diet, but a Detox diet that cleanses your system from within. Weight loss is just a by-product of it.
b. Even if one looks at it as a ‘crash-diet’, it surely will not harm you, but will ‘move’ your weight in the least period, thus motivating many who tend to leave their regular diet and exercise regimens within first month, for not getting desired results. Once you can ‘see’ your weight dropping, it boosts your will to try further.
c. As said above, it is futile unless you back it up with a maintenance program. You can not be on GM diet for lifetime, nor you can or should do it every month. Instead use is as an initial-motivator and switch to a liquid-dinner course later.
MY OWN EXPERIENCE:
I myself have done GM diet twice. The first time I was very sincere in following it. Thanks to my wife and my mother, who made all arrangements for the foods on each day. I lost 4 kgs towards the fifth day. I could not lose any further on the last two days and I presume that to the rice I ate, as a substitute to the beef. The lost weight remained there for a month, in spite of not maintaining it actively. I could have lost at least half a kilo more, if I would have stayed away from the rice, which in any case I do not like to eat.
The next time I started it, but had to leave it in between due to some unavoidable circumstances. But had seen significant change in my weight and the energy level for the four days that I followed it.
The most significant gain has been with my lipids coming down to normal. I have had really bad lipid levels for two years and after following GM diet twice, being on statins and taking self-prescribed homeopathic medicines for the same, the latest levels of lipids were perfectly within normal limits. The credit goes to the high-fiber rich GM diet as well.
THE CONCLUSION:
If followed sincerely, GM diet has a definite positive effect of its own on our metabolism. I agree that it is not an end in itself, and one needs to maintain the metabolism by appropriate food habits and exercise regimen. GM diet can not be a ‘quick & easy’ substitute to ‘efforts’, but surely can be a booster for those who have never seen their weight going downhill, providing a ‘kick-start’.
As Malvika says, ‘one should take a diet that s/he can follow for the lifetime…’ and that’s true! You can never have GM diet for everyday, since there are so many delicacies around to enjoy, but for that we need to have a balanced metabolism, so that we can give them their due justice.
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7 Ways to Make Love to Your Man’s Mind So That He Falls Deeper in Love
1. Give him that sexy look from time to time. When you look at him, make him feel that you want to make love to him. It is all in the eyes. For example, when he is getting dressed in the morning and you are in bed, let him know that you are looking at him. Let your eyes make him feel that he is the hottest guy you know.
2. When you talk to him make let him know that you love him with all your heart. Speak kind and caring words to him — they go a long way to open a man ‘s heart so that he can shower you with passionate love.
3. Support his passions. When you make your man feel that you “have his back”, he will go to the ends of the earth to do anything for you. He will fall in love with all his heart and soul.
4. Make him feel needed. Invite him to participate in important decision that will affect your life. When you make him feel that he is an indispensable part of your life, he feels appreciated, and he will appreciate and love you in return.
5. Be affectionate. Touch him, kiss him, and hug him daily. The mind and body are connected. When you do things that make his body feel good, his mind will react positively toward you.
6. Always be ready to forgive and forget. When he does something that hurts you and he apologizes to you, don’t hold his misdeeds against him. And most importantly don’t shove it in his face at the slightest provocation. When you forgive him, he will love you even more.
7. Do not nag him. Your man will never do all things you want him to do when you want him to do them. So with that in mind, go easy on him when he forgets to do some things you asked him to do. When you go easy on him, he finds it much easier to overlook some of your imperfections and love you just the way you are.
Making love to a man ‘s mind is all about how you treat him from the time you get up until the time you go to bed. When you make love to his mind daily, he will bend over backwards to love you with all his heart and soul.
How to Make a Homemade Chocolate Pie From Scratch in 5 Steps
Are you bored of the same black forest cakes on every occasion? It is time to extend your expertise to a wider delicacy range. The following recipe will teach you to prepare homemade chocolate pie in five simple steps starting from the scratch. So, forget the regular chocolate cakes, switch over to a delicious homemade chocolate pie, and surprise your family with your expertise.
Before beginning with the preparation, you will need the following items for making a good tasting chocolate pie. You would require an oven for the purpose along with a ready-made pie shell, which are easily available in the markets. You would need approximately one cup of sugar and one fourth teaspoon of salt, two cups of milk along with three tablespoons of cocoa and flour, 3 slightly beaten egg yolks, two tablespoons of butter and one teaspoon of vanilla essence. You can replace the cocoa with chocolate; however, the quantity needs to be reduced as well. One and a half squares of chocolate used in baking would suffice the preparation mixture for the chocolate pie. You will also require a saucepan and a mixer for blending the ingredients.
1. Beginning with the oven, preset the temperature to 350 degrees. Your chocolate pie shell would require baking. Do the same as per the instructions that are mentioned on the package. Do not forget to poke holes in your piecrust and continue to bake until it develops a brown tinge. This may take as much as 20 minutes, the approximate time it would take to get your pie filling ready.
2. While the crust is baking, you can set the rest of the ingredients for your homemade chocolate pie. Use a flour bowl for adding the cocoa or chocolate squares, flour, sugar, and salt. Stir this mixture until they are blend well with one another. With this prepared, beat your egg yolk well and add it to the first mixture of flour and cocoa. You can save the white of the eggs for preparing meringue.
3. In a 4 quarts saucepan, add milk and the first mixture and continue to cook them at a medium heat. Make sure that you continue the cooking with constant and regular stirs in order to keep the mixture from sticking to the pan. Continue with this as long as the mixture begins to change its state, this will take approximately ten minutes. If lumps develop in the mixture, beat them out. When the mixture starts to bubble and thickens up, remove the saucepan from the stove.
4. Now is the time to add your vanilla extract and butter. Once these ingredients are added, place the mixture once again on heat and continue to stir until the butter in the mixture starts to melt. Your piecrust should be baked to the appropriate color by this time.
5. Your last step is to pour the mixture into the shell. If you are not interested in preparing meringue, you can simply go ahead, place your pie in the oven, and set it to 350 degrees. This should take another 15 minutes; once done, you can add toppings such as shaved chocolate or strawberries to your homemade chocolate pie.
Chocolate Flavored Coffee
Chocolate Flavored coffee is one of the more favorites among flavored coffee as well as with chocolate lovers. People have different opinions about flavored coffee, chocolate coffee beats other flavors because the taste of chocolate is incomparable.
This practice of combining chocolate with coffee was started in Europe during the 17th century. At that time, there was a scarcity in both supply that give way for new sensory pleasures, however people in Europe still longed for chocolate coffee because of its rich, full-flavored cups.
Since coffee is considered to be a fun and rewarding activity for a lot of people, chocolate flavored coffee makes it more exciting not to mention pleasurable for your taste buds. The fact that sipping a cup of coffee can make you feel addictive, chocolate has been proven that it can make coffee drinking more pleasurable and fun that can be repeated for several times a day.
It has been found in some studies that both items can give drinkers beneficial health implications when consumed in proper moderation. The popularity of chocolate coffee is the result of an exquisite specialty blend of both coffee and chocolate with a very noticeable aroma that can easily attract the nose, making you ask for more.
There are variations of this popular chocolate coffee that you can choose from, some of the combination you can try, to add more meaning in your every cup.
Chocolate Fudge: it combines the chocolate’s deep, full flavor with the rich flavor of fudge with the aroma of coffee.
Chocolate Hazelnut: it is a perennial favorite that combines the flavor of it and hazelnut.
Chocolate Mint: good for that warm weather outside the combination of the rich features of it and the distinctive flavor of mint brings out a delicious coffee flavor to chill you up.
White Chocolate: blends the smooth combination of white chocolate in coffee. Since it doesn’t have cocoa solids, it is less intensive yet has a unique way to deliver great taste.
Chocolate Banana: it combines the full-flavor of it and the sweetness of banana to bring you excitement in your cup.
Although the combination mentioned above becomes a commonplace, nothing beats the original flavor of chocolate mixed in the distinctive flavor of coffee that gives luscious flavor in every empty cups, you can follow the link in the resource box below.