Food & Health


Remember those commercials on tv, Ch-ch-ch Chia? Chia – first was the plant, then the animals, then the faces, who would have know those little seeds were actually really good for you.

Chia is the richest and only unprocessed, whole food source of pure Omega3. A member of the mint family, Chia is native to Central America and has been used traditionally over 3000 years. Ancient Aztec warriors prized Chia as an endurance promoting Superfood, eating it in bread just before battle, and drinking it in water before running long distance. Due to its high fiber content, Chia seed absorbs more than ten times its weight in water, making it an excellent source of hydration. Omega3 Chia’s soluble fiber forms a gel that slows the absorption of sugar into the bloodstream, binds it to toxins in the digestive system, and helps eliminate waste. Omega3 Chia is especially rich in essential fatty acids and high-ORAC antioxidants.


Simply mix one scoop (15g) of Omega 3 Chia seed with 8 oz. of lemonade, thin juice, or your favorite beverage, then sip for a refreshing, performance-enhancing energy drink.

The H-Factor Can Make Dieting Easier

Happiness and emotional well-being are overlooked in many diets, but they have so much to do with curbing your appetite, inspiring you to choose healthier foods, and long-term change. Without happiness or satisfaction, weight loss is a daunting, laborious, often impossible endeavor.

Play more, workout less.
Children do not want to eat when they are playing. They want to eat when they are bored or forced to do things they do not want to do. The principles are the same for adults. Satisfying activities enhance your appetite for healthy foods and help you feel satisfied with less. The wrong activities make you want to reward yourself with rich foods and unhealthy sweets.

Have a serving of vegetable soup everyday.
Soup helps condition your digestive system and gets it ready for the meal. Soup also makes you feel more satisfied and naturally helps you eat less.

Plan your meals around grains, vegetables, and other high fiber foods.
Make your metabolism active to maintain your proper weight without effort.
Metabolism is your ability to digest and absorb the nutrition from your food and then eliminate the excess efficiently. There are two ways to activate your metabolism. The first is to plan your meals around grains, vegetables, and other high fiber foods. This combination makes you feel the most satisfied without feeling that you need to restrict the amount of food you eat. The second way to activate your metabolism is to…

Eat at regular times without skipping meals.
Eating between meals has a stagnating effect. The ideal starting times for stimulating your metabolism are between 5:00 & 8:30 am for breakfast, 11:00 am & 1:00 pm for lunch, and 5:00 & 7:00 pm for dinner.

Sit down to eat without reading, watching TV, or working.
Develop a relationship with your food, and you will feel more satisfied, have better digestion, and eat less. Eating with family and friends strengthens communication and creates a strong feeling of connectedness that can also leave you feeling less hungry.

Try to make your daily foods both satisfying and nourishing.
Try to find healthy foods that satisfy your basic needs, instead of eliminating the foods you think are causing your problems. Feeling deprived does not lead to happiness. Restriction in your diet inevitably leads to excess. This is the reason most diets fail.

Eat more high-fiber foods.
Grains, vegetables, fruits, soups and other plant-based foods make your digestive system happy. They pass through your digestive system more easily than animal and dairy foods, and help keep it clean and healthy.

Walk outside for at least a half hour daily.
Walking is not exercise, it is a natural activity that makes your body and mind work better and returns you to a state of harmony and balance. Life-related activities including cleaning, gardening, and dancing are the most satisfying and beneficial to your health and weight.

Give yourself a daily massage.
A daily body rub cleans and renews your skin, making it look and feel younger in just days or weeks. It also activates your blood, lymph, and energy circulation to help keep your metabolism active. Fill your sink with just hot water. Dip in a cotton face cloth, wring it out, and rub your skin lightly. Gentle pressure is more effective than a vigorous scrub. Frequently re-dip the cloth and try to get all your body with a back and forth motion.

Stop eating 3 hours before getting into bed.
Your body wants to clean and repair at night while you are sleeping. When your stomach is empty, you are much more efficient at this process because your liver will not be bogged down storing unused nutrition. This allows it to more easily neutralize acidity and detoxify your body. You will sleep more deeply and wake feeling more refreshed and happy.

What Chain-Food Favorites Cost in Exercise

My “two scoops won’t hurt and neither will these french fries” approach to eating doesn’t lend itself well to swimsuit season. Although the beach treks may have begun, there is time to make change. So, let me have it. What’s that ice cream going to cost me in workout minutes? Here is his report on what some of our chain-food favorites should cost us in time spent doing common exercises…

Note: Calorie content of foods are based on official website information at the time of publication. Minutes of exercise are averages based on a 155-pound person. The greater the weight of the person the more calories burned per minute.


Dunkin Donuts Chocolate Frosted Donut (230 calories)
59 minutes of walking (3 mph).

McDonald’s Egg McMuffin (300 calories)
32 minutes of running (5 mph).

Panera Chocolate Chipper (440 calories)
62 minutes of biking (10-11.9 mph).

Pizza Hut Large Hand-Tossed Style Cheese Pizza (1 slice; 320 calories)
39 minutes of swimming (slow to moderate laps).

Starbucks Cinnamon Roll (500 calories, varies by location)
85 minutes of dancing.

Burger King Original Whopper With Cheese (770 calories)
94 minutes of swimming (slow to moderate laps).

Au Bon Pain Chocolate Chip Brownie (380 calories).
129 minutes of yoga (Hatha style).

Wendy’s Large French Fries (540 calories)
77 minutes of biking (10-11.9 mph).

Häagen-Dazs Vanilla Ice Cream (0.5 cup; 270 calories)
29 minutes of running (5 mph).

Taco Bell Burrito Supreme, Beef (410 calories)
70 minutes of dancing.


The FDA is advising everyone not to use Hydroxycut for fear of serious health-related issues associated with the weight loss product.

Regular exercise and regular healthy (yet yummy) eating is the way to go, duh!

You Should Know

Food is the primary way in which people are exposed to many toxic pollutants, including dioxins, PCBs (polychlorinated biphenyls), and mercury. Some industrial pollutants enter the food chain via deposition from the atmosphere; others, like pesticides, are intentionally applied to food crops. Still other foodborne contaminants come from food packaging and preparation. Regardless of the source, fetuses and young children have greater vulnerability to harm from these pollutants. By choosing foods wisely, parents can lower exposures for themselves and their children. Our consumer guides and fact sheets make smart choices easier.

Fish: Farmed and Wild
Fish are a valuable food source, but many fish and seafood species—including tuna fish—are contaminated with toxic pollutants, like mercury, flame retardants or PCBs. Mercury and PCBs are especially toxic to the young, developing brain. PCBs were an industrial compound used in electrical equipment and phased out of production in 1979 due to their toxicity. PCBs persist in fatty tissue like breast milk and the fat of more oily fish species, including those that are also higher in “healthy” omega-3 fats. Though declining, PCB levels in fish are still high enough to trigger local advisories against eating fish from many contaminated lakes, rivers and streams. Mercury pollution is widespread, as is mercury contamination of locally-caught and commercial fish.

Most human exposure to mercury and PCBs comes through eating fish. Yet advice from the federal government regarding fish consumption can be incomplete at best, and is often confusing. Federal agencies fail, for example, to monitor and issue warnings for PCB levels in seafood and other commercial fish. Our Smart Fish Guide offers advice for buying and eating fish that takes into account both mercury and PCB contamination, in addition to information about the sustainability of various fisheries due to overfishing and other practices. Our Smart Fish Calculator will help you estimate safe fish portions based on body weight.

Meat and Dairy
meat-and-dairyLike fish, meat and dairy products — especially those higher in fat — are important sources of human exposure to dioxins, PCBs and brominated flame retardants. Food accounts for around 90 percent of human dioxin exposure. Though dropping, dioxin levels in food are high enough to have effects across a broad swath of the population. Dutch researchers found that women’s higher dioxin exposure while pregnant was associated with more feminized play behavior observed later in both their boys and girls. Likewise, women’s higher prenatal exposures to PCBs were associated with girls displaying more “masculine” behaviors and boys displaying more “feminine” behaviors.

An expert panel of the Institute of Medicine (IOM) recently advised reducing dioxin exposures by eating lower fat meat and dairy products. Our Smart Meat and Dairy Guide (in both short and long versions) incorporates IOM recommendations for reducing children’s exposures to dioxin and PCBs, as well as brominated flame retardants.

produceFruits and vegetables provide essential nutrients. On the other hand, produce often contains residues of pesticides, chemicals specifically designed to kill weeds and insects. Pesticide residue levels vary depending on the type of produce and how it’s grown. Our Smart Produce Guide (in both short and long versions) offers tips for reducing your child’s exposure to pesticide residues on fruits and vegetables.


Many toxic pollutants, like dioxins, PCBs and brominated flame retardants, concentrate fatty tissues including breast milk. Despite contaminants, breast milk remains the best food for babies. Mothers should breast feed, if possible.

Food Packaging
Some plastics widely used in food packaging and for microwave cooking carry inherent health risks due to possible leaching of chemicals into foods. Plastic cling wrap, for example, is generally made of polyvinyl chloride (PVC) and often contains DEHP, a chemical known to disrupt hormone function in the human body. Baby bottles and plastic liners in canned foods cane be made of polycarbonate plastic which contains bisphenol A, another hormone-disrupting chemical. Microwaving foods in plastic containers or plastic wrap, or sterilizing plastic baby bottles can release these chemicals into foods. Bio-industrial plastics made from corn are examples of more sustainable alternatives to more toxic, petroleum-based plastics.

Buying Health and Sustainability
Making smart choices about food means more than just avoiding pollutants. It can include choosing foods grown locally or more sustainably as well. Locally grown food often is fresher, tastes better and requires fewer fossil fuels to transport it. Food raised sustainably—certified organic, for example—means fewer antibiotics or chemicals, which can reduce toxic contaminations. Increasingly, science suggests organic produce or meat raised on grass instead of grains may be healthier because it is more nutritious.

I could not believe this….Very interesting


#1.  75% of Americans are chronically dehydrated. (Likely applies to half the world population)

#2. In 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger.

#3. Even MILD dehydration will slow down one’s metabolism as 3%.

#4.  One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.

#5. Lack of water, the #1 trigger of daytime fatigue.

#6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

#7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a ! printed page.

#8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%., and one is 50% less likely to develop bladder cancer. Are you drinking the amount of water you should drink every day?



#1. In many states the highway patrol carries two gallons of Coke in the trunk to remove blood from the highway after a car accident.

#2. You can put a T-bone steak in a bowl of Coke and it will be gone in two days.
#3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the “real thing” sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous China .

#4. To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of Reynolds Wrap aluminium foil dipped in Coca-Cola.

#5. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion.

#6. To loosen a rusted bolt: Apply a cloth soaked in Coca-Cola to the rusted bolt for several minutes.

#7.  To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminium foil, and bake. Thirty minutes before ham is finished, remove the foil, allowing the drippings to mix with the Coke for a sumptuous brown gravy.

#8… To remove grease from clothes: Empty a can of Coke into the load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains. It will also clean road haze from your windshield.


#1. the active ingredient in Coke is phosphoric acid.
It will dissolve a nail in about four days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase of osteoporosis.

#2. To carry Coca-Cola syrup! (the concentrate) the commercial trucks must use a hazardous Material place cards reserved for highly corrosive materials.

#3.    The distributors of Coke have been using it to clean engines of the trucks for about 20 years!

Now the question is, would you like a glass of water?
or Coke?

Worst Chain Diet-Busters & Satisfying Swaps

Slam Don’t! (Denny’s 1,040-Calorie Dud!)

So you’re starving … and you order up Denny’s Lumberjack Slam with hash browns. (The thing already includes pancakes, ham, bacon, sausage, AND eggs!) How can we say this politely — BAD IDEA!!! This massive morning mistake is loaded with 1,040 calories and 53g fat! If you crave a little bit of everything, why not whip up our Super Duper Veggie Scramble (only 150 calories and 5g fat), HG’s Very Blueberry Pancakes (201 calories and 2g fat), and our Butternut Hash Browns (85 calories and 1g fat)? ALL of that would cost you only 436 calories and 8g fat — that’s less than HALF the calories and EIGHTY FIVE percent less fat than Denny’s Lumberjack disaster!

600-Calorie B-Fast Sandwich Alert!

Subway may be known for its low-fat sub menu, but think twice before grabbing the sandwich chain’s 6-inch Chipotle Steak and Cheese Breakfast Omelet Sandwich. That meaty monstrosity has 600 calories and 32 grams of fat! If you wanna go Southwestern, you’d be way better off with HG’s Bueno Breakfast Burrito, with only 170 calories and 5g fat.

Morning Muffin Mayhem!

McDonald’s regular Egg McMuffin has 300 calories and 12g fat. For a tiny little muffin? And if you slip up and order the one with sausage, you’ll be gobbling up 450 calories and 27g fat. YIKES!! Try HG’s Egga Muffin instead, for only 165 calories and 1.5g fat.

79-Grams-of-Fat French Toast!

Even if you’re DYING for French toast, avoid Denny’s Fabulous French Toast Platter at all costs. This freaky breakfast plate will cost you 1,261 calories and 79g fat! Instead of feasting on this diet dud, try HG’s Cinnamonlicious French Toast. It has just 170 calories and 1g fat. And if you crave the sausage links and bacon slices this platter comes with, go for Morningstar Farms’ Sausage Links (2 links = 80 calories and 3g fat) and Jennie-O’s Extra Lean Turkey Bacon (2 slices = 40 calories and 1g fat). Then finish it off with sugar-free pancake syrup!

Attack of the 1,210-Calorie Veggie Omelette!

At IHOP, you might think ordering the spinach and mushroom omelette is a good idea — but this egg disaster has a shocking 1,210 calories (eeeks!). Instead, try HG’s Ginormous Oven-Baked Omelette — you can have a giant piece of our protein-packed omelette for just 140 calories and 3g fat! An added bonus? You can make it the night before and then simply heat ‘n’ eat in the AM!

Applebee’s – Crispy Orange Chicken Bowl

1,910 calories

How sad is it that this bowl of poultry has more calories than the Applebee’s Brewtus Steak Burger (with bacon and cheese) and a side of fries? Um, VERY. Any veggies are lost under deep-fried chicken in a sugary glaze, crispy noodles, and rice. Eeeks.

Instead… Get a half-size order (it’s STILL big!) of the Oriental Grilled Chicken Salad for 350 calories. And if you want the Oriental Vinaigrette dressing, get it on the side, then DIP (don’t pour), and use it sparingly — a half-size portion of that dressing still has 290 calories. On second thought, you may want to bring your own dressing.

Macaroni Grill – Parmesan-Crusted Sole

2,190 calories, 141g fat, 145g carbs, 2,980mg sodium, 9g fiber, 82g protein

At first glance, this looks like it would be a smart choice but, AAAAAAAAHHHHHHHHHHH, it’s actually ridiculously over-caloried and scary. 141 grams of fat?! 2,190 calories??? 2,980mg sodium?!?! This may be the most offensive fish dish in the history of the world. Not kidding.

Go somewhere else. Seriously. Or make some of Hungry Girl’s De-Lish Fish ‘n Chips in the safety of your own home. Mmmmmm!Red Lobster – Admiral’s Feast
1,506 calories, 93.4g fat, 4,662mg sodium, 101g carbs

People, meet ginormous plate of deep-fried seafood. Ginormous plate of deep-fried seafood, meet people. Okay, now that you’ve been introduced, we hope you never see each other again.

Instead… Get something off the LightHouse or Wood-Fire Grill menu, or get some fresh fish grilled or broiled. Much lighter. A full portion of grilled sole with broccoli has 245 calories and 3.5g fat, and the Garlic Grilled Jumbo Shrimp has 365 calories and 6g fat.

Olive Garden – Fettuccine Alfredo

1,220 calories, 75g fat, 1,350mg sodium, 99g carbs

Mind you, this is the PLAIN Fettuccine Alfredo — no chicken or shrimp on top. All carbs and fat, with no real nutritional value to speak of. That’s a noodle-tastrophe if we’ve ever seen one!
Instead… If you need pasta, stick to their Linguine alla Marinara (430 calories and 6g fat). Or stay home and make our Fettuccine Hungry Girlfredo. You’ll be satisfied and SOOOO muchetter off.olive-garden

A Little Drink May Be Good for Your Bones

Older men and postmenopausal women who have one or two glasses of beer or wine a day appear to have stronger bones than both nondrinkers and heavy drinkers, a new study suggests.

Study finds younger blacks have more heart failure

One in 100 black men and women develop heart failure before age 50, according to one of the first long-term studies to look at the life-threatening condition in younger adults. The research suggests blacks in that age group suffer the condition at a rate 20 times higher than whites do — an astounding difference more pronounced than earlier studies had indicated.



Sweet Potatoes

A nutritional All-Star — one of the best vegetables you can eat. They’re loaded with carotenoids, vitamin C, potassium, and fiber. Bake and then mix in some unsweetened applesauce or crushed pineapple for extra moisture and sweetness.


Grape Tomatoes

A nutritional All-Star — one of the best vegetables you can eat. They’re loaded with carotenoids, vitamin C, potassium, and fiber. Bake and then mix in some unsweetened applesauce or crushed pineapple for extra moisture and sweetness.



It has lots of vitamin C, carotenoids, and folic acid. Steam it briefly and add a sprinkle of red pepper flakes and a sprinkle of lemon juice.


Wild Salmon

The omega-3 fats in fatty fish like salmon can help reduce the risk of sudden-death heart attacks. And

salmon that is caught wild has less PCB contaminants than farmed salmon.



Whole-grain rye crackers, like Wasa, Ry Krisp, and Ryvita — usually called crispbreads — are loaded with fiber and often fat-free.


Citrus Fruit

Great-tasting and rich in vitamin C, folic acid, and fiber. Perfect for a snack or dessert. Try different varieties: juicy Minneola oranges, snacksize Clementines, or tart grapefruit.


Diced Butternut Squash

A growing number of grocery stores sell peeled, diced butternut squash that’s ready to go into the oven, a stirfry, or a soup. Every half-cup has 5 grams of fiber and payloads of vitamins A and C.


Spinach or Kale

These standout leafy greens are jampacked with vitamins A, C, and K, folate, potassium, magnesium, iron, lutein, and phytochemicals.


Fat-Free o

r 1 % Milk

An excellent source of calcium, vitamins, and protein with little or no artery-clogging fat and cholesterol. Likewise for low-fat yogurt. Soy milk can be just as nutritious — if the company fortifies it..


Um6_cs_0208_F.inddArtery Crust

Judging by the label, Pepperidge Farm Roasted White Meat Chicken Premium Pot Pie has 510 calories and 9 grams of saturated fat. But look again. Those numbers are for half a pie. Eat the entire pie, as most people probably do, and you’re talking more than 1,000 calories and 18 grams of sat fat.



Romano’s Macaroni Grill Spaghetti with meat sauce is just your average 1,100-calorie platter of white flour, fatty meat, and salt-laden sauce that delivers 35 grams of saturated fat. But Romano’s Macaroni Grill Spaghetti and Meatballs with Meat Sauce is in a class of its own. It’s not often you find a 2,430-calorie dish loaded with close to 3-days’ worth of saturated fat (57 grams) and more than 2 teaspoons of salt (5,290 mg of sodium). It’s got more calories and sat fat than two Macaroni Grill Tuscan Rib-Eye steak dinners!


Salt’s On!

Progresso Traditional, Vegetable Classics, and Rich & Hearty soups are brimming with salt: Half a can averages more than half of a person’s daily quota of salt. Instead try Progresso’s Health Favorites reduced-sodium soups. All the flavor, but up to 50 percent less salt.

Everlasting Dove
Dove squeezes some 300 calories and an average of 11 grams of saturated fat (half a day’s worth) into a half a cup of its Dove Ice Cream. That puts it in the same ballpark as Ben & Jerry’s and Häagen-Dazs. With names like “Unconditional Chocolate,” Dove is trying to link chocolate with romance. A scoop of its ice cream will fill your heart all right … but not with love.

Factory Reject
The Cheesecake Factory Chris’ Outrageous Chocolate Cake has “layers of moist chocolate cake, chewy brownie, toasted coconut pecan filling, and creamy chocolate chip coconut cheesecake.” Each five-inch-high slice weighs three-quarters o fa pound and has 1,380 calories and 32 teaspoons of sugar. By the time you hit the exit, your arteries have 33 grams of saturated fat and 5 grams of trans fat circulating in them that they didn’t have when you walked in. It’s a though you had ordered two McDonald’s Quarter Pounders plus a large fries for dessert.

Smooth Operatos
“Say hello to a better beach body,” says the Smoothie King web site. Many people assume that all smoothies are good for the body, whether it’s on the beach or in the office. But Grape Expectations II, one of Smoothie King’s “Snack Rights,” contains 550 calories in a 20-ounce size. That’s bad enough. But what about those who order the 40-ouncer? There’s nothing right about a 1,100 calorie snack!

Popcorn alone is a good-for-you whole-grain snack…but not when Pop Secret gets hold of it. Pop Secret Movie Theater Butter Popcorn Snack Size Bags has 11 grams of bad fat, 7 of which are trans, in just one snack-size bag (6 cups popped). Instead, try Orville Redenbacher’s Smart Pop or Smart Balance Smart ‘N Healthy, both of which are made with no partially hydrogenated oils.

Starbucks on Steroids

The Starbucks Venti (20 oz.) Caffè Mocha with whole milk and whipped cream is more than a mere cup of coffee. Think of it as a Quarter Pounder with Cheese in a cup. Few people have room in their diets for 450 calories and 13 grams of bad fat that this hefty beverage supplies. But you can lose all the bad fat and all but 170 calories if you order a tall (12 oz.) with nonfat milk and no whipped cream.

Tortilla Terror

Interested in a Chipotle Chicken Burrito (tortilla, rice, pinto beans, cheese, chicken, sour cream, and salsa)? Think of its 1,040 calories and 16½ grams of saturated fat as three Subway Steak and Cheese 6-inch Subs. Plus, the burrito is loaded with 2,500 mg of sodium! Getting the burrito with no cheese or sour cream cuts the saturated fat to 3½ grams, but you still end up with 810 calories and 2,300 mg of sodium. Yikes!

Stone Cold
Into the chocolate-dipped waffle bowl of a Cold Stone Creamery Gotta Have It Founder’s Favorite goes, not just a 12-ounce, softball-sized mound of ice cream, but pecans, brownie pieces, fudge, and caramel. The tab: a startling 1,600 calories and 42 grams of saturated fat. That’s roughly what you’d get if you polished off five single-scoop ice cream cones.


Having a tight vagina has always been the secret why men go for young girls simply because they feel
great when they feel the tightness. So how do we tighten our vagina’s for our baller?

Surgery – even though surgery is most effective and instant it is very expensive and also painful.

Creams – Creams can give you satisfying results to which you could always use it and control the tightness you want and control the money you spend.

Kegels – It is said that Kegel exercises make the vagina tighter. The basic exercise can be done anytime and anywhere. Just squeeze your PC muscles as hard as you can, and hold them. This is doing a kegel exercise. Start by squeezing and holding for a count of 3-5 seconds, then release and relax for 5 seconds. When you release, notice how your muscles feel. The first time you do a kegel exercise see how many times you can do it before you feel your muscles getting tired.

Ben Wa Balls – Ben Wa Balls are also known as vagina balls or internal-use balls. These balls are inserted in the vagina. Ben Wa Balls sometimes come with strings on them so you can easily pull them out when you’re done using them. They function as a kegel exerciser because you have to use your vaginal muscles in order to hold the balls. While the balls are inside, you will feel a different sensation when you rock while sitting or even while riding a bus. You may position the balls near your G-spot or anywhere you may please.

Quick Fix – Sitting in a vinegar and water bath.These are the most common ways to keep it tight. Does anyone have any other methods they use?

  1. johnstevens says:

    This was very helpful! I’ve bookmarked it. Thanks.

  2. п»ї
    Its really complete guide. Nice share.

  3. mercerd says:

    interesting material, where such topics do you find? I will often go

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