Should You Eat Acai Berries? Here Are the Health Benefits

Should You Eat Acai Berries? Here Are the Health Benefits

Acai berries: The Brazilian “superfruit”

Acai berries are known for their striking deep purple hue. Their mild, not-sweet-at-all taste make them the perfect base for smoothie bowls topped with oats, coconut shavings, and other antioxidant-rich berries . The Brazilian “superfruit” is only increasing in popularity—not just in the U.S., but throughout the world—thanks to its considerable health benefits.

Here’s everything you need to know about the nutrient-dense fruit, including acai berry benefits, nutrition facts, risks, and acai berry recipes. Where do acai berries grow?

The berry with a funny name (pronounced ah-sah-EE ) grows on palm trees in tropical Central and South America, according to the National Center for Complementary and Integrative Health (NCCIH). A longtime diet staple among indigenous people in the Amazon region, the acai has become something of an “it” food in the U.S.

“Because the fruit contains a pit, it is technically a drupe—a fleshy fruit with thin skin and a central stone containing a seed,” says nutritional psychiatrist Umadevi Naidoo, MD, the director of nutritional and lifestyle psychiatry at Massachusetts General Hospital and author of This is Your Brain on Food . Peaches, plums, olives, and cherries are all drupes.

For safe consumption, the outer skin of an acai berry is first soaked to soften it and then mashed to make a paste.

You won’t find fresh acai berries in the produce section of your local grocery store. “The ‘berries’ are fragile and don’t last, so they are frequently exported as frozen fruit puree, powder, or juice,” says Dr. Naidoo. (Here’s what you need to know about chicha morada , a purple corn drink from the Andes.) Acai berry nutrition facts

According to Sambazon , a certified organic and fair trade acai company, a 100-gram serving of pure unsweetened acai puree contains the following:

Calories: 70

Fat: 5 g (6% DV)

Fiber: 3 g (11% DV)

Protein: 1 g

Carbs: 4 g (1% DV)

Calcium: 23 mg (2% DV)

Potassium: 121 mg (2% DV)

Vitamin A: 26 mcg (2% DV) Are acai berries good for you?

The short answer is: Yes. Acai’s rich, purple hue is a sign that it contains anthocyanins, antioxidant compounds that may help protect against various diseases .

“Acai is rich in antioxidants, having [several times] the amount found in blueberries,” Dr. Naidoo says. The fruit also beats out cranberries , blackberries , and goji berries .

“What’s interesting about antioxidants is that not only do they help prevent free radical damage from pollution and other everyday stressors, they can also prevent free radicals from doing damage to DNA, which is what leads to cancer and causes aging,” says Emmaline Rasmussen, RDN, a registered dietitian nutritionist in Chicago.

Acai alone won’t prevent health problems—it’s only one fruit—but it can be part of a diet that keeps your cells healthy. Potential health benefits of acai berries

Protects against heart disease and diabetes

Anthocyanins are antioxidant compounds responsible for the red, purple, and blue pigments in fruits and veggies like berries, currants, red cabbage, and grapes. Research, including a review of studies published in 2017 in Food & Nutrition Research , suggests these antioxidants may help prevent cardiovascular disease , diabetes, and cancer.

The plant compounds in acai have also been shown to improve the production of nitric oxide, a molecule that helps blood vessels dilate and improve circulation, according to a study published in 2016 in Journal of Cardiovascular Pharmacology . Acai also supplies polyunsaturated fatty acids, including omega-3’s, which may also keep your heart healthy. May help weight loss

While acai can fit into a weight loss plan, there is no research to substantiate claims that acai alone promotes rapid weight loss, according to the NCCIH. In fact, the Federal Trade Commission has flagged many acai supplements for deceptive marketing. Be wary of any supplement or powder making weight-loss claims.

On the upside, acai contains zero grams of sugar, which is remarkable for a fruit, says Rasmussen. That means that if you’re on a low-carb diet , acai is a good way to include fruit in your diet. To sweeten things up, add a sugar-free sweetener, like monk fruit or stevia, says Rasmussen. (Try these natural sweeteners and sugar substitutes.)

Even if you’re on a keto diet , you can still fit acai into your meal plan, as it contains just one gram of net carbs, which allows you to get in much-needed fiber. (To figure out net carbs subtract the grams of fiber from the total carbs.) One warning: Due to its lack of natural sweetness acai products can contain added sugar or are blended with fruit juices. For instance, Sambazon’s “Original” acai blend provides just 100 calories, but it also has 12 grams of added sugars (equal to three teaspoons).Likewise, acai bowls are often loaded with higher calorie and sweet toppings like honey or granola. A fully loaded bowl could reach upwards of 800 or 900 calories, Rasmussen notes. May support brain health Need a brainpower pick-me-up? Start eating acai. “The antioxidants in acai counteract the damaging effects of inflammation and oxidation in brain cells, which can negatively affect memory and learning,” Dr. Naidoo says. (These are the worst foods for your brain .) Risks of eating acai berries Frozen, blended acai are safe to eat, says the NCCIH. However, if you are scheduled to get an MRI or are pregnant or nursing, talk to your doctor about whether acai is appropriate for you.If you are planning on taking acai supplements, choose a reputable, high-quality brand. And discuss potential drug interactions with your doctor and whether a supplement is the best way to achieve your health goals. Great ways to eat acai and quick recipes to try Here are some delicious ways to eat acai: Add acai powder to baked goods, Dr. Naidoo suggests. Mix a packet or half packet into a smoothie with other fruits. Rasmussen particularly likes the taste of acai with frozen blueberries and bananas, along with a half scoop of protein powder. (Too much protein powder can taste chalky with acai, she explains.) Try […]

Read more at www.msn.com

Should You Eat Acai Berries? Here Are the Health Benefits

Should You Eat Acai Berries? Here Are the Health Benefits

Acai berries: The Brazilian “superfruit”

Acai berries are known for their striking deep purple hue. Their mild, not-sweet-at-all taste make them the perfect base for smoothie bowls topped with oats, coconut shavings, and other antioxidant-rich berries . The Brazilian “superfruit” is only increasing in popularity—not just in the U.S., but throughout the world—thanks to its considerable health benefits.

Here’s everything you need to know about the nutrient-dense fruit, including acai berry benefits, nutrition facts, risks, and acai berry recipes. Where do acai berries grow?

The berry with a funny name (pronounced ah-sah-EE ) grows on palm trees in tropical Central and South America, according to the National Center for Complementary and Integrative Health (NCCIH). A longtime diet staple among indigenous people in the Amazon region, the acai has become something of an “it” food in the U.S.

“Because the fruit contains a pit, it is technically a drupe—a fleshy fruit with thin skin and a central stone containing a seed,” says nutritional psychiatrist Umadevi Naidoo, MD, the director of nutritional and lifestyle psychiatry at Massachusetts General Hospital and author of This is Your Brain on Food . Peaches, plums, olives, and cherries are all drupes.

For safe consumption, the outer skin of an acai berry is first soaked to soften it and then mashed to make a paste.

You won’t find fresh acai berries in the produce section of your local grocery store. “The ‘berries’ are fragile and don’t last, so they are frequently exported as frozen fruit puree, powder, or juice,” says Dr. Naidoo. (Here’s what you need to know about chicha morada , a purple corn drink from the Andes.) Acai berry nutrition facts

According to Sambazon , a certified organic and fair trade acai company, a 100-gram serving of pure unsweetened acai puree contains the following:

Calories: 70

Fat: 5 g (6% DV)

Fiber: 3 g (11% DV)

Protein: 1 g

Carbs: 4 g (1% DV)

Calcium: 23 mg (2% DV)

Potassium: 121 mg (2% DV)

Vitamin A: 26 mcg (2% DV) Are acai berries good for you?

The short answer is: Yes. Acai’s rich, purple hue is a sign that it contains anthocyanins, antioxidant compounds that may help protect against various diseases .

“Acai is rich in antioxidants, having [several times] the amount found in blueberries,” Dr. Naidoo says. The fruit also beats out cranberries , blackberries , and goji berries .

“What’s interesting about antioxidants is that not only do they help prevent free radical damage from pollution and other everyday stressors, they can also prevent free radicals from doing damage to DNA, which is what leads to cancer and causes aging,” says Emmaline Rasmussen, RDN, a registered dietitian nutritionist in Chicago.

Acai alone won’t prevent health problems—it’s only one fruit—but it can be part of a diet that keeps your cells healthy. Potential health benefits of acai berries

Protects against heart disease and diabetes

Anthocyanins are antioxidant compounds responsible for the red, purple, and blue pigments in fruits and veggies like berries, currants, red cabbage, and grapes. Research, including a review of studies published in 2017 in Food & Nutrition Research , suggests these antioxidants may help prevent cardiovascular disease , diabetes, and cancer.

The plant compounds in acai have also been shown to improve the production of nitric oxide, a molecule that helps blood vessels dilate and improve circulation, according to a study published in 2016 in Journal of Cardiovascular Pharmacology . Acai also supplies polyunsaturated fatty acids, including omega-3’s, which may also keep your heart healthy. May help weight loss

While acai can fit into a weight loss plan, there is no research to substantiate claims that acai alone promotes rapid weight loss, according to the NCCIH. In fact, the Federal Trade Commission has flagged many acai supplements for deceptive marketing. Be wary of any supplement or powder making weight-loss claims.

On the upside, acai contains zero grams of sugar, which is remarkable for a fruit, says Rasmussen. That means that if you’re on a low-carb diet , acai is a good way to include fruit in your diet. To sweeten things up, add a sugar-free sweetener, like monk fruit or stevia, says Rasmussen. (Try these natural sweeteners and sugar substitutes.)

Even if you’re on a keto diet , you can still fit acai into your meal plan, as it contains just one gram of net carbs, which allows you to get in much-needed fiber. (To figure out net carbs subtract the grams of fiber from the total carbs.) One warning: Due to its lack of natural sweetness acai products can contain added sugar or are blended with fruit juices. For instance, Sambazon’s “Original” acai blend provides just 100 calories, but it also has 12 grams of added sugars (equal to three teaspoons).Likewise, acai bowls are often loaded with higher calorie and sweet toppings like honey or granola. A fully loaded bowl could reach upwards of 800 or 900 calories, Rasmussen notes. May support brain health Need a brainpower pick-me-up? Start eating acai. “The antioxidants in acai counteract the damaging effects of inflammation and oxidation in brain cells, which can negatively affect memory and learning,” Dr. Naidoo says. (These are the worst foods for your brain .) Risks of eating acai berries Frozen, blended acai are safe to eat, says the NCCIH. However, if you are scheduled to get an MRI or are pregnant or nursing, talk to your doctor about whether acai is appropriate for you.If you are planning on taking acai supplements, choose a reputable, high-quality brand. And discuss potential drug interactions with your doctor and whether a supplement is the best way to achieve your health goals. Great ways to eat acai and quick recipes to try Here are some delicious ways to eat acai: Add acai powder to baked goods, Dr. Naidoo suggests. Mix a packet or half packet into a smoothie with other fruits. Rasmussen particularly likes the taste of acai with frozen blueberries and bananas, along with a half scoop of protein powder. (Too much protein powder can taste chalky with acai, she explains.) Try […]

Read more at www.msn.com

7 Scientific Reasons Your Mind and Body Want to Walk in Nature (Green Space Counts)

7 Scientific Reasons Your Mind and Body Want to Walk in Nature (Green Space Counts)

Photo by Lukasz Szmigiel on Unsplash For 99% of history, humans lived off the land. Not only did we use the land for basic survival, but the outdoors provided a space for enjoyment, community, and ritual. One study hypothesizes we are born with an innate love of nature as a part of our hunter-gatherer ancestry.

In the past few decades, a term called “green exercise” has captivated the brains of researchers looking at why movement outdoors tends to provide a greater sense of well-being, enhanced restoration in biochemical markers of recovery, and possibly increased disease prevention.

The Japanese have a term for this called Shinrin-yoku , which translates in English to “taking in the forest atmosphere” or “forest bathing.” You don’t have to get naked in the woods (although that might be fun) like the idea of forest bathing implies. Coined in 1982 by the Japanese Ministry of Agriculture, Forestry and Fisheries, forest bathing refers to the “process of soaking up the sights, smells, and sounds of a natural setting to promote physiological and psychological health.”

The good news is you don’t have to be an outdoorsman or live next to a national forest to reap the benefits of time spent in nature. I’ll highlight a few studies that have shown you can reap the benefits of time spent in nature in as little as five minutes.

Here are seven great reasons to get off the treadmill and find some green space for exercise. Not to mention outdoor activity is COVID-approved — no face mask required. 1. Improves Sleep

Research has long proven how daily exercise improves sleep — regardless of whether it’s indoors or out. However, scientists recently set out to determine if a relationship exists between exposure to green space and better sleep quality.

A meta-analysis published in March 2020 in Environmental Research reviewed data from thirteen eligible studies to examine the impact of green space exposure on sleep quality and quantity. Eleven of the 13 studies showed a strong association between both — meaning time spent in nature seems to improve sleep.

Another study titled Does Sleep Grow on Trees found subjects had 13% lower odds of developing insufficient sleep when they lived within 1.6km of an area with 30% or more landcover from a tree canopy than people in areas with less than 10%. These results were consistent after considering age, sex, education, work status, marital status, and household income.

These are observational studies, so we can’t conclude cause and effect. However, if you’re experiencing insomnia or other sleep issues, try visiting your local park. Fresh air, sunlight, and a little exercise could leave you sleeping soundly. 2. Enhances Creativity

A study out of Stanford University found a walk (regardless of whether it’s inside or out) can boost a person’s creativity by up to 60%. They argue many great thinkers like Steve Jobs and Mark Zuckerberg are (or were) well-known for taking walking meetings.

One study followed backpackers on a four-day backpacking trip and found they could solve significantly more puzzles than a control group, not on the trip —in fact, 47% more. According to Psychological Science , the impact of nature on attention restoration accounted for improved scores on cognitive tests for the study participants.

It appears adding nature to your walk gives you the added benefit of peace and quiet, plus the restorative effect of exposure to green space. Also, depending on where you are, you might not have great wifi access. Without the constant interruption of your cell phone or email notifications, your brain is free to ponder questions or problems you’re trying to solve. 3. Reduces Anxiety and Depression

Another study examined the psychological benefits of the effects of the Japanese concept of shinrin-yoku on 498 volunteers. The study revealed that forest environments are advantageous with respect to acute emotions, especially among those experiencing chronic stress.

The authors conclude, Accordingly, shinrin-yoku may be employed as a stress reduction method, and forest environments can be viewed as therapeutic landscapes. Therefore, customary shinrin-yoku may help to decrease the risk of psychosocial stress-related diseases, and evaluation of the long-term effects of shinrin-yoku is warranted. To provide even more evidence, an additional meta-analysis of 10 studies involving more than 1,200 participants set out to determine just how much acute exposure to green exercise was required to improve self-esteem and mood (indicators of mental health).

They found that green exercise improves people’s mood and self-esteem, with the biggest effects coming in just five minutes. While every green environment studied improved participants’ mood and self-esteem, water’s presence seemed especially beneficial. Perhaps you can find a lake or a small body of water to walk beside. 4. Improves Memory

Researchers at the University of Michigan found memory performance and attention spans improved by 20% after people spent an hour interacting with nature. The good news is it didn’t matter what time of year; taking a walk in the park or even looking at nature pictures while walking induced cognitive improvements.

The researchers believe the findings could have a broader impact on helping people suffering from mental fatigue. Marc Berman, one of the study’s authors, states, Interacting with nature can have similar effects as meditating. People don’t have to enjoy the walk to get the benefits. We found the same benefits when it was 80 degrees and sunny over the summer as when the temperatures dropped to 25 degrees in January. The only difference was that participants enjoyed the walks more in the spring and summer than in the dead of winter. Next time you’re studying a subject or trying to remember something specific, try walking in a park to cement the memory in your brain. 5. Lowers Blood Pressure

Research out of the University of East Anglia revealed a significant association between the amount of time a person spent in nature and the lower the prevalence of depression and high blood pressure. They also found populations with higher levels of greenspace exposure were more likely to report good overall health — according to global data involving more than 290 million […]

Read more at thriveglobal.com

In a Food Mood: Here’s what you should eat to ease your anxiety

In a Food Mood: Here’s what you should eat to ease your anxiety

Advertisement Looks like that particular phrase about eating your feelings may have some basis after all.

Anxiety is a disorder characterized by constant worry and nervousness and is considered to be a widespread condition , with data from the Anxiety and Depression Association of America noting that nearly 18 percent or roughly 40 million people in the U.S. experienced an anxiety disorder in any given year.

What’s even more alarming is that approximately eight percent of American children and teenagers experience an anxiety disorder, with most of them developing symptoms before reaching the age of 21.

The most common way to address this condition, as noted in present studies, is through the use of medication — some of which have been linked to negative side effects.

Fortunately, there are several strategies you can use to help reduce anxiety symptoms, one of which is through your diet.

Want to relieve and address the signs of anxiety the natural way? Here are some foods you can eat to help minimize the severity of your symptoms : Brazil nuts

Native to the forests of the Amazon, Brazil nuts are known for being high in selenium — a mineral that is said to help improve your mood by reducing inflammation .

In addition, selenium is also an antioxidant, which helps prevent damage from occurring in the body’s cells, including the neurons — a brain booster, if you will.

Aside from that, Brazil nuts are also a good source of vitamin E, another antioxidant that, according to experts, can be beneficial for treating anxiety.

Brazil nuts also contain high amounts of ellagic acid , an antioxidant that has been found to have antidepressant properties. Fatty fish

If you’re fond of eating fatty fish such as salmon, mackerel, sardines, trout and herring, then congratulations: you may have a lower risk for developing anxiety and other mood disorders .

This is because fatty fish are naturally high in eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), both of which are known for having positive effects on both cognitive function and mental health .

As noted in several studies, both EPA and DHA help maintain optimal cognitive function by regulating the brain’s neurotransmitters, as well as by reducing inflammation. This means that regularly eating fatty fish can result in improvements in your mental health. Eggs

Feeling a bit down? Go grab an egg salad. Or a poached egg. Or an omelet. Whatever tickles your fancy.

As noted by nutritionists, this is because eggs contain tryptophan, an amino acid that helps create the neurotransmitter serotonin.

Serotonin is a chemical neurotransmitter that is best known for helping to regulate your mood, sleep, memory and behavior. Nicknamed the “Happy Hormone,” serotonin is also thought to relieve anxiety as well as improve your brain function. Pumpkin seeds

Pumpkin seeds, also known as pepitas, are more than just bar food — they are also an excellent source of potassium, which experts say, may help reduce symptoms of stress and anxiety .

Aside from potassium, pumpkin seeds are also a good source of zinc, which is essential for optimal brain and nerve development. Zinc is also known to be stored in the brain regions involved with emotions, which could explain why having low levels of this mineral negatively affects your mood.

Pumpkin seeds are also incredibly rich in tryptophan , making it an ideal snack for those times when you feel too overwhelmed with emotions. Dark chocolate

When it comes to improving your mood, nothing beats a bite from a dark chocolate bar .

This is mainly because chocolate has a high tryptophan content, which the body uses to turn into mood-enhancing neurotransmitters, such as serotonin

In addition, dark chocolate is a rich source of flavonoids which can help reduce inflammation and cell death in the brain, thereby ensuring its optimal health.

Aside from that, dark chocolate is also a good source of magnesium, another mineral that can help reduce symptoms of depression and other mood disorders.

Thinking of getting a dark chocolate bar as an afternoon snack? Make sure you watch your portions. This is because dark chocolate, its antioxidants notwithstanding, still contains added sugars and fats. Green tea

Feeling a bit panicky? Brew a cup of green tea.

Green tea contains an amino acid called theanine , which has anti-anxiety and calming effects on the brain.This, experts say, could be linked to theanine’s ability to help elevate the production of serotonin and dopamine, two neurotransmitters known for regulating your emotions, concentration, alertness and sleep.Want to add more theanine into your diet? Just brew — and then chill — a large pot of green tea. Pack it in reusable bottles or tumblers and use it as a refreshing and healthy replacement for sugar-laden soft drinks and other beverages. Fermented foods Who knew eating food riddled with (good) bacteria can help improve your mental health?According to experts, this is because good bacteria such as Lactobacillus and Bifidobacteria — both of which are present in fermented foods such as yogurt — can help combat chronic inflammation , which according to research, may be partly responsible for mental problems such as anxiety, stress and depression.In addition, several other studies have shown that foods rich in probiotics can help promote optimal mental health and brain function by inhibiting free radicals and neurotoxins, which can damage the brain’s delicate tissues which can then lead to more serious problems.Aside from yogurt, other fermented foods that are rich in probiotics include cheese, sauerkraut, kimchi and fermented soy products. What other foods can I eat to help with my anxiety? Aside from the foods mentioned above, there are other foods that you can eat that are rich in nutrients thought to improve anxiety-related symptoms. Bananas: One of the most widely consumed fruits in the US, bananas are incredibly rich in tryptophan, an amino acid that is converted to serotonin in the body. Chia seeds: Just like fatty fish, chia seeds are a good source of brain-boosting omega-3 fatty acids. This makes them a viable alternative to fatty fish for […]

Read more at food.news

24 Ways You Make Yourself Sick Without Realizing It, Say Doctors

24 Ways You Make Yourself Sick Without Realizing It, Say Doctors

Sure, you know that eating junk food, avoiding exercise, and drinking like a fish isn’t going to do any favors for your health, especially during a pandemic. However, did you know there are many other habits, rituals, and practices most of us engage in that are also damaging our well-being—only we have no idea? Read on to hear the top health and medical experts around the country reveal all the ways that you’re inadvertently harming yourself. Read on, and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had Coronavirus . Shutterstock You might think you are eating a super-healthy diet, but are in fact consuming dangerous chemicals. “Most grain and soy products in North America are sprayed with glyphosate, a known carcinogen and gut microbiome disruptor,” explains Dr. Steven Gundry, MD , medical director at The International Heart and Lung Institute Center for Restorative Medicine and the New York Times best-selling author of The Plant Paradox and The Plant Paradox Cookbook . Basically, we unwittingly eat glyphosate while eating “healthy” whole grain products. He points out that even new plant-based hamburger meat products may have glyphosate in them—as well as most of our animal products like chicken, beef or pork, as most are fed with these same tainted grains and/or soy.

The Rx: In order to avoid eating foods tainted by glyphosate, there are a number of things you can do. Eat organically, eat locally by shopping at your farmer’s market for meat and produce, or grow your own produce. Shutterstock Dr. Gundry points out that the vast majority of whole grain products are loaded with plant proteins called lectins which are part of the plant’s defense system against being eaten. “As The Plant Paradox series show, lectins are major causes of leaky gut, arthritis, depression, weight gain and brain and heart disease as well as autoimmune diseases,” he explains.

The Rx: Reduce your gluten consumption. “As I have reported at The American Heart Association, most patients who remove gluten and other lectin-containing foods resolve autoimmune issues and leaky gut within months,” he says. Shutterstock Artificial sweeteners might be a zero-calorie sugar-free alternative, but they aren’t doing any wonders for your digestive system. “Most people who use artificial sweeteners have no idea that they are destroying and altering their gut bacteria, the microbiome with every packet, the same bacteria that have the potential to keep them lean and happy,” Dr. Gundry says.

The Rx: Try to avoid artificial sweeteners. If you need a boost of sweet, you can always opt for a natural sweetener such as stevia. Shutterstock You might not realize it, but certain positions while sleeping can damage your health. “Many people will sleep every night on their sides in the fetal position. While this seems harmless, this sleeping position can actually be detrimental to your health,” points out David Greuner, MD , of NYC Surgical Associates. “When you sleep like this, it cuts your diaphragm’s free range down which can cause back pain as well as issues with your lungs.”

The Rx: Try another sleeping position. According to the National Sleep Foundation , the healthiest way to sleep in on your back. Shutterstock It can be hard to remember to drink enough fluids. But try and remember it can be hazardous to your health. “Vein insufficiency can be amplified due to dehydration,” explains Dr. Greuner. “When you are hydrated your blood is thinner and flows better. When your blood is thicker, it can make vein insufficiency problems worse.”

The Rx: Drink lots of fluids! The Institute of Medicine of the National Academies of Sciences recommends 2.7 (11 cups) liters to 3.7 liters (nearly 16 cups) per day . “Make sure to stay hydrated to keep your entire body healthy including your veins!” says Dr. Greuner. Shutterstock Just because a product is called “organic” doesn’t mean it is good for you. “Many packaged products are highly processed, and may contain many unhealthy ingredients,” points out Talia Segal Fidler , MS, HHC, AADP, nutritionist at The Lodge at Woodloch. For example, they may contain a high sugar content. “Even though it is organic, it is still sugar and still a processed product.”

The Rx: Remember that processed food is processed food and sugar is sugar—even if it has an organic label on it. Shutterstock Most of us were raised believing that drinking fruit juice was actually good for you. However, Fidler points out that many fruit juices are loaded with sugar and high fructose corn syrup. “There are hardly any connections between the fruits and that beverage,” she explains. “You are basically only consuming sugar!”

The Rx: If you are going to drink juice, look for ones that are 100 percent juice and no added sugar. Better yet, eat a piece of fruit instead, so you get the belly-filling fiber. Shutterstock Eating yogurt that has added fruits, or giving it to children thinking it is a good thing, is pretty common. Unfortunately, Fidler points out that those “fruits” are loaded with unhealthy sugar which defeats the purpose.

The Rx: “A better choice is to buy plain organic yogurt and add freshly cut fruits to it,” Fidler suggests. “For extra sweetness you can add a bit of local honey.” Shutterstock Sure, many fish are high in good fats and can be a great addition to your diet. However, Fidler points out that size matters when it comes to just how healthy a swimmer is. “The larger the fish, the more likely that it may have a high mercury levels and other toxins,” she explains. This is due to the fact that the fish has lived longer and accumulated toxins overtime.

The Rx: Fidler suggests eating smaller fish, such as sardines, mackerel anchovies etc. Or, opt for a deep-water fish that isn’t exposed to the same toxins. Shutterstock While farm raised salmon may boast health benefits in the form of omega 3 fatty acids, they can also be contaminated with toxins, explains […]

Read more at www.eatthis.com

Brown Studies Consequences of Adolescent Alcohol Use

Brown Studies Consequences of Adolescent Alcohol Use

Dr. Sandra Brown Long-term studies on adolescent alcohol use are revealing the effects of alcohol exposure on brain development and the genetic and environmental factors for increased risk of adolescent alcohol use, said Dr. Sandra Brown at NIAAA’s 12th annual Jack Mendelson Honorary Lecture held via videoconference recently.

“For over 15 years now, we’ve had evidence that the brains of youth exhibit neuroanatomical differences across ages from childhood to adolescence to young adulthood,” said Brown, vice chancellor for research and distinguished professor of psychology and psychiatry at the University of California, San Diego.

Adolescence—the transitional period that begins at puberty and continues to legal adulthood—is a pivotal time for children. During this period, they become more independent, develop social skills and learn to control their own behaviors, thoughts and emotions. They also take more risks, such as using alcohol and other substances.

The behavior of adolescents has changed over the past 25 years, said Brown. Today, almost all youth have smartphones and fewer get driver’s licenses. The teen pregnancy rate has decreased, while the rate of depression and anxiety in teens is increasing.

Alcohol is an adolescent’s preferred substance of use, she said. The rate of use increases dramatically from 8th to 12th grade. Eight percent of eighth graders reported drinking in the last month, in a national survey of substance use. By 12th grade, 30 percent have consumed alcohol in the last month and 20 percent reported being drunk in that period.

Youth drink differently than adults, Brown continued. Those under 21 drink about half as often as adults, but when they do drink, they consume twice as much. Because alcohol is illegal for underage drinkers, they often drink faster.

There are consequences of teen drinking. A third of teens who drink say their grades suffered and one-fifth reported unsafe driving related to alcohol use. One in 2 say they regret their behavior while under the influence and 1 in 5 admit that alcohol created relationship problems, including early, unwanted or risky sex.

Animal models of adolescent alcohol consumption and its consequences have found that juvenile mice consume 2 to 3 times more alcohol than adults, Brown explained. They are more sensitive to the rewarding effects of alcohol, and have memory and executive function problems because of it.

To determine how early these neurological problems and mood disruptions begin after an adolescent starts drinking, researchers set up a long-term study to observe the effects in boys and girls ages 12-14. Three years after the study started, they found that learning and memory problems followed the onset of heavy drinking. Not all of these problems are permanent, however.

Brown found that when youth stop drinking heavily, they spend more time on homework and increase their exercise. Following abstinence, boys are more anxious than girls initially, while girls showed poorer mood states for longer, her team found. It’s not clear why.

In 2012, NIAAA established the National Consortium on Alcohol and Neurodevelopment in Adolescence (NCANDA). Brown, who co-directs the consortium with Dr. Susan Tapert, said 5 sites across the U.S. enrolled more than 830 adolescents. Stress and trauma appear to be related to the onset of moderate to heavy alcohol use, said Brown. Each year, study participants undergo brain imaging scans, neuropsychological testing and assessments of their behavioral functioning, including alcohol use and related problems. The group’s goal is to determine the effects of alcohol use on the developing adolescent brain and examine brain characteristics that predict alcohol use problems.

“Over the course of 10 years of study, we will be observing these youth during key periods of time when it’s most likely they will have onset and offset of alcohol disorders,” Brown said.

So far, the consortium researchers have found that heavy drinking during adolescence disrupts normal brain growth trajectories in inhibition and integration. They’ve also discovered that youth drinkers have more sleep disturbances, suggesting that alcohol and sleep influence each other.

“Impulsivity appears to be a strong predictor of earlier consumption rather than later consumption,” Brown reported. These findings suggest that risk factors change as a person matures.

Stress and trauma appear to be related to the onset of moderate to heavy alcohol use. In the NCANDA sample, almost 50 percent have experienced a traumatic event such as a death in the family, a natural disaster, severe accident or sexual assault or abuse.

Brown said the consortium has also developed a smartphone app called M-NCANDA to assess what youth are doing daily.

Although NCANDA is a large study, “It takes much more than that, especially if we’re interested in looking at additional roles of genetics and other environmental factors,” cautioned Brown.

Another study, the Adolescent Brain Cognitive Development (ABCD) Study that Brown co-directs with Dr. Terry Jernigan, has recruited almost 12,000 9- and 10-year-olds and will follow them for a decade. The objectives of the study are to develop standards for normal brain development and measure individual developmental trajectories of cognitive function and health behaviors.

The larger sample size will enable researchers from the 21 sites across the country, as well as scientists around the world, to study the roles of genetic and environmental factors on development and how physical activity, sleep and social activities influence development. Through ABCD, scientists will also be able to observe how the onset of mental health disorders might interact with substance use.

“NCANDA and ABCD are not experimental studies, they are observational studies,” Brown concluded. “Their data should lead to hypothesis-driven experiments that can answer important developmental questions.”

The Mendelson Lecture honors Dr. Jack Mendelson’s scientific contributions to the field of alcohol research. It features an investigator who has made significant contributions to understanding susceptibility to alcohol use disorder (AUD), alcohol’s effects on the brain and other organs and the prevention and treatment of AUD.

Read more at nihrecord.nih.gov

Improving Diet, Fighting Anemia and Other Benefits of Having Dried Fruits

Improving Diet, Fighting Anemia and Other Benefits of Having Dried Fruits

Dried fruits and nuts have always been an integral part of the Indian diet. They are considered to be a powerhouse of energy. You may remember your mother advising you to snack on soaked almonds or dates to sharpen your memory. Then there is Diwali, when we become surrounded by dried fruit gift packs. Even pregnant women are encouraged to add dried fruits to their daily diet.

A recent study published in the Journal of the Academy of Nutrition and Dietetics concluded that regular intake of dried fruits not only increases the quality of your diet but also promotes the cardiometabolic health of the body. The study also found that while the participants who consumed more dried fruits had a higher calorie intake, their BMI and waist circumference was lower, indicating a more active lifestyle.

Here are some health benefits of adding dried fruits into your diet:

1. Reduce the risk of various diseases, keeps gut healthy

Dried fruits are densely packed with fiber and antioxidants, which help fight obesity and diabetes. Antioxidants help in preventing cancer and gut diseases. Phenol-rich dried fruits such as apricots and raisins are proven to decrease the chance of heart diseases, diabetes and degenerative brain diseases (like dementia). People suffering from constipation can get benefit by adding dried figs to their regular diet.

2. Natural sugar substitute and fights anemia

Dried dates, easily available throughout the year, can be a great source of energy after a long day or in preparation for one. They are rich in natural sugars such as fructose, sucrose and glucose and thus can be an instant source of energy. They can be used as a sugar substitute since they are less processed and naturally sweet. They are an excellent source of iron and that makes them good for preventing anemia. They are also great for the development of the fetus when consumed during pregnancy.

3. Improves heart health and eyesight, fights urine infection

Dried cranberries have a high amount of anthocyanins. This compound gives cranberries their dark red colour and is proven to have anti-cancer and anti-inflammatory properties. A study published in the Nutrition Journal stated that anthocyanins can be beneficial in reducing recurrent urinary tract infections in susceptible women. They also improve eyesight and prevent cardiovascular and liver diseases.

4. Nutrition-rich snack alternative

Some research also states that the sun-drying process increases the concentration of antioxidants and phytonutrients in dried fruits and can be considered as a concentrated form of fresh fruits. As they are high in nutrients, even a small amount could be of huge benefit. This makes them a convenient and healthy snack option.

5. Longer shelf life so you can have any time of the year

Dried fruits have a longer shelf life than fresh fruit, which makes them accessible throughout the year. For example, dried mangoes can be enjoyed throughout the year with all the benefits of mango.

6. Promotes overall development

Dried fruits can be a treasured source of micronutrients, such as calcium, vitamins and minerals, that help in the proper development of bones and muscles during the growing ages. Adding them to the daily diet of children could promote a healthy height and weight.

What to consider before you consume dried fruits

However, there are a few things to keep in mind when consuming dried fruits. Depending on the portion size, dried fruits could be a double-sided sword. Dried fruits should be consumed within a limit as they are heavily packed with nutrients and a concentrated version of fresh fruits. Try to avoid the dried fruits that are coated with sugar as these can have a reverse effect on diabetes and obesity. Also, people should be aware of any associated allergies they may have before consuming dried fruits.

For more information, read our article on Anjeer .

Health articles on News18 are written by myUpchar.com, India’s first and biggest resource for verified medical information. At myUpchar, researchers and journalists work with doctors to bring you information on all things health.

Read more at www.news18.com

Ingredients In Energy Drinks That Are Dangerous To Pregnancy

Ingredients In Energy Drinks That Are Dangerous To Pregnancy

Energy drinks help sharpen mental focus, increase athletic performance, and keep one alert. For these reasons, people consume energy drinks when they feel overly-tired or sleep-deprived. However, energy drinks pose health risks for pregnant women . Some brands even go to length and write advisory statements on their labels that prohibit pregnant moms from consuming their products.

Experts, too, advise pregnant moms to refrain from drinking energy drinks. Their research on pregnant mice, incorporating small amounts of energy drinks in their diet daily, proved to have adverse effects on the newborn mice. They suffered from oxidative stress, anxiety problems, and tissue injury. These effects were a result of the ingredients in the energy drinks.

Energy drinks have a cocktail of ingredients that can have adverse reactions to pregnant women. With so many brands of energy drinks, it is difficult for researchers to evaluate each of them. Nevertheless, they use some common ingredients that are dangerous for pregnant moms. These ingredients include: Caffeine

One key ingredient in energy drinks is caffeine. Caffeine has been proved to stimulate the nervous system. For this reason, the recommended caffeine intake for pregnant women is 200 mg per day. When caffeine is consumed in high amounts, it raises both the heart rate and blood pressure. It also causes irritability, sleeplessness, and nervousness as it affects the nervous system. Caffeine overdose results in seizures, cardiac arrhythmias and can be fatal. For this reason, pregnant women should avoid energy drinks. Guarana

Guarana is naturally found in plants and is a source of caffeine. It is also used in numerous brands of energy drinks. Guarana helps athletics improve their concentration and performance. This, however, does not make it a better fit for pregnant women. Since pregnant women are advised to regulate their caffeine intake, consuming guarana and caffeine can be highly dangerous. Researchers have little information about the adverse effects of both on pregnant women. Therefore, it is better to avoid consuming the energy drink altogether. Sugar

Via Unsplash Sugar is used as a sweetener in energy drinks. Sugar contains many calories, which, when consumed excessively, can result in immoderate weight gain. Pregnant women, especially those that have gestational diabetes , should not consume energy drinks with sugar as it is impossible to regulate their intake of carbohydrates and sugar. This can cause a swing in their blood sugar levels, which is risky for them and the baby. Non-Nutritive Sweeteners

Some brands of energy drinks prefer non-nutritive sweeteners to sugar. These sweeteners have low calories and have been approved by the Food and Drug Administration. However, there is little information about how safe these sweeteners are, so it is safe to keep them off your diet. Ginseng

Ginseng is an Asian herbal that is also available in energy drinks. Researchers have not identified its long term safety effects and therefore discourage its use by infants, children, pregnant and lactating mothers. The standard, known side effects of ginseng are headaches, lack of sleep , and digestive problems. Besides, it affects blood pressure and blood sugar levels. Pregnant moms should not consume ginseng with high blood pressure or gestational diabetes. Gingko Biloba

This is a China herb extracted from the leaves of the Gingko tree. For centuries, Gingko Biloba has been used to improve memory. However, there are no case studies of its use on pregnant women. When ingested, people have complained of having headaches, palpitations, gastrointestinal problems, and allergic reactions. Pregnant women are advised against consuming this herb or energy drinks containing this ingredient. Yohimbe

Via Unsplash Yohimbe has been known to help with weight loss and is also used in energy drinks. Sadly, the consumption of Yohimbe has been associated with insomnia, mood disorders, and anxiety. Little is known about its effect on pregnant women, but why risk consuming a product that will increase your nervousness and heighten your tension? L. Carnitine

Carnitine comes from methionine and lysine. It is used in energy drinks to improve athletic performance, although studies indicate it has no such effect. If 5 mg of L. Carnitine is consumed in a day, it can lead to diarrhea and extreme body odor (fish odor syndrome). Therefore, pregnant moms should refrain from taking energy drinks. B Vitamins

B-Vitamins aid in the metabolism of fats, proteins, and carbohydrates. These vitamins are soluble, and when consumed in excess, they are excreted in the urine. However, high doses of B3 Niacin have been proven to cause flushing and increasing heart rate. On the other hand, high amounts of B6 Pyridoxine result in sensory neuropathy and an increased risk of hip fractures in adults. Taurine

Taurine, a natural amino acid present in animal foods, regulates water and mineral levels in the blood and helps in neurological development. Taurine is supplemented in infant formulas to help babies with underdeveloped retina and brain during birth. Despite its usefulness, little is known about taurine; hence pregnant moms should avoid it.

Energy drinks pose a significant health risk for pregnant moms. The concoction of ingredients available will do more harm than good, so it’s best to avoid them during pregnancy.

Sources: Very Well Family , Baby Med , Premama

Gigi Hadid Posts Adorable Photo With Daughter: ‘A Whole New Kind Of Busy’ About The Author

Read more at www.babygaga.com

NooCube Reviews: Nootropic Brain Booster Supplement Results?

NooCube Reviews: Nootropic Brain Booster Supplement Results?

Homewood, IL – ( NewMediaWire ) – November 26, 2020 – If you want to meet your targets and achieve your goals, you should keep yourself active and your brain relaxed to deliver the best performance. For better mental clarity, you need a brain booster to clear brain fog and fatigue that could lower your concentration.

NooCube is one such brain booster that belongs to the category of nootropics. These drugs deliver cognitive enhancing effects. They achieve this by improving mental processes like memory and concentration.

This review of NooCube exposes everything you need to know about the dietary supplement. You’ll discover what it is, its ingredients, its price, where to get it and many more. In the end, you’ll be able to make an informed purchasing decision.

What is NooCube?

NooCube is an all-natural dietary supplement that improves brain function by supporting focus, mental speed, and memory . The product is a perfect blend of amino acids, brain vitamins, and organic building blocks that support healthy, well-functioning neurotransmitters.

NooCube is a popular nootropic drug that is currently gaining traction in the market. This is based on its effectiveness and safety. According to their website, NooCube helps users achieve the following objectives: Improves brain function

Increases communication skills

Improves concentration levels

Improves the ability to multitask

Boosts memory

Enhances the ability to learn and retain information

The product contains a mix of natural ingredients that work together to help users acquire a healthy and functional brain.

NooCube IngredientsAlpha GPC

Alpha GPC (Alpha Glycerylphosphorylcholine) contains properties that enhance Acetylcholine levels in the brain. Acetylcholine, which is a learning transmitter, is also a neurotransmitter that relays information within the brain cells. This ingredient works to improve the brain’s cognitive function to help users improve their learning and retaining potential.

Huperzine A

This ingredient is extracted from the Moss plant. It is an acetylcholinesterase (AChE) inhibitor—a compound that breaks down Acetylcholine. In NooCube, this ingredient ensures that you have adequate levels of Acetylcholine in your body to facilitate better memory, concentration, and clarity.

Cat’s Claw

This organic vegetative ingredient is derived from a vine known as Uncaria tomentosa in the Amazon rainforest. It delivers neuroprotective benefits that ensure the brain and its cells remain healthy. Besides, it contains antioxidants that help improve and maintain brain health and cognitive abilities.

Bacopa monnieri

This herbal plant originates from India and is a powerful source of bacosides compounds. These compounds play an important role in restoring damaged neurons and supporting the generation and growth of new nerve cells. Its presence in NooCube ensures that users have improved mental performance as well as overall cognitive functions.

Oat Straw

Botanically known as Avena sativa, Oat Straw is extracted from the wild green oats. This plant has been used for boosting brainpower since the middle ages. This ingredient improves the alpha 2 waves—the waves the brain emits when you’re awake.

Besides, Oat Straw helps in controlling any kind of inflammation that may occur in the artery walls. This ensures there’s enough supply of blood to the brain, making the user active and active at all times.

L-Theanine and L-Tyrosine

These two amino acids play crucial roles in brain functioning. L-Theanine is available in green tea and black tea. This amino acid activates the neurotransmitters in the brain while providing stress relief. This leads to mental alertness and relaxation.

Similarly, L-Tyrosine delivers mental alertness especially when you go through stressful situations. These two ingredients work together to ensure that users remain alert, focused, and relaxed without being bogged down.ResveratrolThis vegetative compound is derived from grapes, peanuts, berries, and many more. It acts as an antioxidant and anti-inflammatory agent that protect brain cells from damage.With these ingredients, NooCube brain supplement ensures that users have optimized brain health. This helps them remain alert and active at all times.NooCube Pricing Plans NooCube is currently available only from their official website at noocube.com . Interested buyers can place their orders through a secure checkout system. The company accepts multiple payment methods including major credit and debit cards.All packages, once ordered, are shipped within 24-48 hours. The duration taken in transit depends on the destination. In the UK, orders take 3-5 days to arrive, USA orders take 5-15 working days, while Europe orders take 3-10 working days.Orders destined for Canada, Australia, and other countries take 5-15 working days upon dispatch. Pricing plans are as follows:One bottle of NooCube with 60 capsules for $39.99Three bottles of NooCube plus three bottles free (360 capsules) for $119.99Two bottles of NooCube plus one bottle free (180 capsules) for $79.99According to their sales page, these prices are already discounted and as you can see, the more you buy the higher the discount and the bonus. Currently, there’s a flash sale going on, which is expiring in about six hours from this writing.If you buy within this period, you get a 20% off the mentioned prices. You can use the promo code SALE20. Importantly, each order is backed by a 60-day money-back guarantee plus fast and free shipping.Possible downsides Online purchase from the website only No immediate access Prolonged use might cause side effects NooCube Brain Supplement: Final VerdictIf your lifestyle requires lots of mental concentration, NooCube could be just what you need. Whether in college or in workplace, this formula can help you reach your peak performance and success.According to the manufacturer, the product is designed by top neuroscientists. It’s clinically tested and embraces natural ingredients. This means it contains no artificial additions that could cause side effects. For more information and to make your NooCube Brain Supplement purchase, please visit the official website at https://noocube.com/. Any purchase done from this story is done at your own risk. Consult a qualified professional before any such purchase. Any purchase done from these links is subject to the final terms and conditions of the website’s selling. The content on this release does not take any responsibility directly or indirectly.

Read more at apnews.com

THIS ‘Off Beat’ Music Has Massive Health Benefits

THIS ‘Off Beat’ Music Has Massive Health Benefits



By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers: The Fat Burning Kitchen , The Top 101 Foods that Fight Aging & The Diabetes Fix

We’ve all experienced the jarring effects of hard rock, screamo, head-banger music on our moods and our bodies. I know when I hear music like that, I can’t think straight and feel anxious, irritable and aggravated. On the other hand, think about the type of music that plays in a spa, during a massage—or even the music playing at the doctor’s office. It’s usually slow, melodic and very relaxing.

It’s obvious that music can have a real effect on our moods, our thought processes and even our physical bodies.

Musical therapy is more than a trendy ‘feel-good’ therapy. It can actually improve medical outcomes, ease moods and improve the quality of life in a variety of ways. Here are a few of the ways musical therapy helps:

Easing anxiety and pain –People who listen to music in the operating room reported less discomfort during their procedure. Post-operative music helped patients avoid opioid medication for pain.

Restoring lost speech –Musical therapy helps people who are recovering from a stroke or traumatic brain injury to help them speak again.

Helping with physical therapy or fitness —You may have noticed that working out to music helps your workout. Studies show that music therapy enhances people’s ability to perform during physical therapy programs as well.

Aiding pain relief –Music therapy has worked well in people with intense short-term pain all the way to those with chronic pain.

Improving quality of life for people with dementia —People with dementia or Alzheimer’s often are able to relate to music, and music therapy helps with memory, soothing agitation, helping with speech and communication, and even improving physical coordination. What type of music works?

A couple of types of music have been identified to have healing, restorative properties .

Frequencies of music can occur in a range of wavelengths . Each of these different frequencies actually affect us in a specific way. An alpha frequency can bring about relaxation, a sense of calm and mindfulness . A theta frequency helps to inspire creativity and imagery.

Sound frequencies can affect our hormones and trigger endorphins, our feel-good chemical that relieves stress, helps us think and reason better, and even strengthens the immune system.

Consider this scientific study on positive effects of music : College students from University of California at Irvine were assigned to three groups. The first group listened to one of Mozart’s sonatas. The second group listened to a relaxation tape. The third group listened to nothing. The results were very clear—those who listened to Mozart improve their Stanford-Binet test results significantly.

In the 1950’s, Germain physicists studied electromagnetic resonance in the earth’s atmosphere. These electromagnetic waves or ‘heartbeat of the earth’ as they were called, were coined the “Schumann Resonance”. Schumann’s successor, Dr. Konig was able to match the resonance of the earth with various levels of brain activity by comparing EEG recording with the earth’s electromagnetic fields.

Dr. Konig later discovered that the resonances matched natural brainwave states . These are the brainwave states that occur during all normal daily activities from sleeping to creating to learning.

Specific tones of sound that help promote positive health are often called Solfeggio frequencies. These sounds can be traced back to ancient history and were said to be fundamental sounds in Christianity, as well as Eastern Indian religions. Solfeggio frequencies were found to profoundly affect both the conscious and subconscious to stimulate healing . These studies led to discovering the value of music at 432 Hz. Music at this frequency is more healing, meditative and relaxing.

432 Hz has been proven to be in harmony with human physiology. The Benefits of the Different Solfeggio Frequencies

432 Hz

Many ancient musical instruments were constructed for 432 Hz tuning, and this was standard for instrumental tuning. The 432 Hz frequency is known for its deeply calming and soothing effects . A recent double-blind study from Italy showed that music tuned to 432 Hz slows down the heartrate compared to 440 Hz. This frequency works well for yoga, meditation, or sleep. 528 Hz

A 2018 study from Japan showed that music at 528Hz had a strong ability to reduce stress in the endocrine system and autonomic nervous systems –even after only five minutes of listening. This study in the Journal of Addiction Research & Therapy found that 528Hz music reduces the toxic effects of alcohol . Early research indicates that this frequency has the ability to heal and repair the body . 396 Hz

Music tuned in at 396Hz helps get rid of subconscious fear and anxiety . It also helps to eliminate feelings of guilt and subconscious negative beliefs that get in the way of achieving personal goals. 639 Hz

The frequency of 639 Hz helps balance emotions and elevate the mood . It also promotes communication, love, understanding, and harmony into interpersonal relationships. 741 Hz

Music tuned to the frequency of 741 Hz helps with problem-solving, cleansing the body, and self-expression . It also helps one to tune into intuition and decision-making. 852 Hz

The 852 Hz frequency helps to replace negative thoughts with positive ones , making it ideal when nervousness or anxiety is bringing you down. Binaural Beats

When you combine specific soundwaves with a certain beat, the music has even more powerful benefits to humans.Binaural beats mean that the music plays at a slightly different frequency for each ear , although the brain perceives it as a single tone. Binaural beats have become a new type of sound wave therapy for the treatment of anxiety, stress, and related disorders . This musical treatment is utilized with stereo headphones so that each ear will hear the different frequencies.The findings of this 2018 study on pre-operative patients suggest that listening to binaural beats for a recommended period can affect a person’s subsequent relaxation, behavior and even their […]

Read more at thenutritionwatchdog.com