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Posts Tagged ‘Metabolism’

coffee-steam-beansUmmmm coffee!

Love me or hate me, these are just the facts!! Some thoughts about coffee and caffeine for you to ponder, they might be new information for you or maybe not. I am just the messenger!

Caffeine is a natural compound (one of hundreds in coffee) with very drug like properties. It affects people in very different ways. I think a lot of it has to do with each persons unique level of sensitivity to caffeine.

The amount of caffeine in coffee can vary dramatically, from 100 Mg’s per cup to 500 Mg’s or more per cup, depending on the bean and how it is prepared. The half life of caffeine is about 6 hours. Which means after consuming  a  drink with 200 mg of caffeine you will still have 100 mg’s of caffeine in your body after 6 hours.  The effects can last a long time.

We’re not sure exactly how coffee is connected to all these negative side effects or positive benefits. The coffee bean itself is loaded with many different nutrients and phytochemicals.  I think the sensitivity of each person determines the effect of these chemical compounds.

Coffeeine my new name for Coffee because we all think of it as being a caffeine deliver system which it is.  Coffeeine has many side effects, some positive and some negative. Much of the side effects seem to be person specific. For one person it will raise blood sugar levels for another it will send them crashing. So how can this beverage have such confusing effects on our body? Well, it seems to strangely have the inverse effect between people with different conditions. For example, coffeeine will make blood sugar go up dramatically in diabetics with high blood sugar levels (hyperglycemia) and send them crashing in people with low blood sugar levels (people that have hypoglycemia) however not all people with this condition.  Also, if you don’t have diabetes coffeeine can possible help prevent type 2 diabetes but not always. But once you have high blood sugar levels in 90% of people coffeeine is going to make it raise from a little to dramatic amounts. Again it seems to be person specific. Read the comments on the site and you can see the variety of effects coffeeine has on blood sugar levels. Its crazy, from extremely high increase in blood sugar to making it crash.

So what do we know that is good about coffeeine.

Positive effects of coffee (according to studies)

  • It boost metabolism causing the body to burn fat better
  • Coffeeine may help you live longer
    • “In our study, we found people who drank three to five cups of coffee per day had about a 15 percent lower [risk of premature] mortality compared to people who didn’t drink coffee,” says one of the study authors, nutrition researcher Walter Willett of the Harvard School of Public Health.
  • Coffeeine boosts mental alertness
  • Coffeeine increases athletic performance,
  • Coffeeine may help prevent diabetes (only if you don’t already have diabetes),
  • Coffeeine may protect against Alzheimer’s
  • Coffeeine may help protect against Parkinson’s disease,
  • Coffeeine may help boost liver function,
  • Coffeeine is a great source of powerful antioxidants
  • Coffeeine may help protect vision
  • Coffeeine may help protect against some cancers
  • Coffeeine may help boost mood helping reduce depression.

Negative effects of coffee (according to some studies studies)

  • Coffeeine may not be healthy for type 2 diabetics, it can raise blood sugar levels
  • Coffeeine may send blood sugar crashing in those with low blood sugar
  • Coffeeine consumption may raise blood pressure and pulse rates
  • Coffeeine can increased the risk of heart attacks among young adults
  • Coffeeine is linked to gout attacks
  • Coffeeine may cause an increase in breast tissue cysts in women
  • Coffeeine can cause bone loss in some women.
  • Coffeeine could cause incontinence
  • Coffeeine can raise cholesterol levels in some people when brewed with out a filter.
  • Coffeeine may cause insomnia
  • Coffeeine can cause indigestion, reflux or GERD
  • Coffeeine could reduce fertility in women
  • Coffeeine increases the amount of sugary beverages consumed by people
  • Coffeeine consumption can lead to increased anxiety and nervousness

Is de-cafe better? For people that are sensitive to the effects of the caffeine in coffee, yes it would be. And de-cafe still offers many of the same health benefits that regular coffee provides.

My take away on coffeeine sorry, coffee!

If you like coffee and it doesn’t effect you negatively, drink it. Remember it has drug like properties and has limits before the positive effects become negative effects! The limit for anyone is about 500 Mgs per day. That’s about four, 8 ounce cups of a milder roast coffee. Be aware of how it makes you feel. A little goes a long ways.

If you drink coffee because you need the energy I suggest you come off of it for a while and boost your metabolism in other ways. Then enjoy it for the taste, not the addiction.

 

Healthy wishes,

Wally Bishop C.N.C.  I.N.H.C

Integrative Nutrition Health Coach

viveshake

wellnesswithwally

@WallyBishopCNC

The contents of the email or written communication are not medical advice and should not be considered as such!  This blog is for informational purposes only. Please consult with your physician or health care provider if you have medical issues and before changing your diet or lifestyle or taking herbal or dietary supplements. Never start an exercise program with getting your doctors approval. Never quit taking medications unless advised to do so by your doctor.  Only your health care provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs.

 

Resources

http://www.clinicalcorrelations.org/?p=6254

http://ajcn.nutrition.org/content/95/4/787.full

http://www.healthassist.net/blog/general/pros-and-cons-of-coffee/

https://www.ncbi.nlm.nih.gov/pubmed/12204388

https://www.ncbi.nlm.nih.gov/pubmed/21432699

http://www.health.harvard.edu/staying-healthy/can-coffee-help-you-live-longer

 

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Family Having Fun Exercising!

Everyone that needs to lose weight wants to do it the easiest and fastest way. I certainly wanted that as I started my weight loss journey. I sought out every possible means to get rid of the fat other than changing my lifestyle.

Where does exercise fit into weight loss? Well, exercise provides many health benefits beyond weight loss but today lets just talk weight loss and exercise.

My clients vary in nutrition and weight loss knowledge when they first come to see me, which is to be expected. Most think they can exercise two or three times per week and lose weight, it’s not going to happen unless you have been completely sedentary and obese. If you are obese and sedentary any exercise at this point is going to pick your metabolism up and burn more calories. So, if you are not overeating and moving, an obese person may lose weight while exercise two or three times per week.

However, the average overweight or obese person needs activity at least 5 days per week to pump their metabolism up. If they were exercising more and eating healthier they wouldn’t need to lose the weight! I promise, if you exercise for a minimum of 60 minutes per day, 5 days every week and eat within your calorie budget YOU WILL LOSE WEIGHT!  You see, while really healthy foods provide the nutrition needed to turn fat into energy, the exercise is the fire to consume the fat. It takes both to maximize the fat lose. If you are just beginning to exercise take it slow and get your doctors approval before starting any exercise program.

Exercise tips

  • If you want to lose weight you need to exercise for a minimum of 1 hour at least 5 days per week. You might be able to do it with less exercise time but the approach I recommend will maximize your weight loss. You may hear that you can do high intensity or interval exercise for 20 minutes 3 times per week and lose weight. If you are moderately overweight and in good physical health, yes it can work. However, once you get down to the last 30 pounds and you have exercised for a while and are fit, then high intensity-interval (anaerobic) training along with aerobic and muscle-building exercise is needed to remove the remaining, unnecessary fat.
  • Exercising multiple times per day is very beneficial.   Three 20 minute walks will keep your metabolism going longer than walking for one hour.
  • Vary your exercise intensity. If walking, take 30 seconds and walk at a faster pace, then walk at your normal pace for a few minutes, then repeat throughout the walk. This also applies to any exercise type such as bicycling or running. You can also increase your intensity by selecting routes that have hills for you to walk, run or bike on.
  • Do different types of exercise at different times. Our body adapts to our routines very quickly and will become very efficient. Keep your body guessing by doing your exercise at different times or do a different type of exercise.
  • To maximize your weight loss you need to engage in aerobic, anaerobic and muscle-building and toning exercises.
  • Many people are turning to cross fit exercise programs. Cross fit includes a variety of exercises that promote a broader range of fitness and reduce the risk of injury from exercise.

My favorite exercise is bicycling. You can make bicycling as intense or as leisurely as you want. It is the perfect exercise (my opinion) because it is very low impact on the joints, can provide aerobic, anaerobic and strength training all in one session. It can be done every day.  And it is fun with friends and family!

Exercise can be so fun that you can over do it. Pace yourself, drink adequate fluids with electrolytes and get plenty of rest in between exercise activities.

All exercise is good exercise. Do different exercises and make them fun and enjoyable.

Healthy Wishes for  Lighter and Healthier Body

Wally Bishop C.N.C.

Nutritionist

WebND

The contents of this blog is not and should not be  considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.

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Coconut Oil is Great for Your Thyroid!

Your thyroid is the body’s metabolic engine and one of the most important glands in your body. The Thyroid gland is a small butterfly shaped gland that wraps around your windpipe.  It is located in the front of the neck just behind the Adam’s apple area.  The role of the Thyroid gland is basically that of a metabolic gatekeeper.  The hormones secreted, regulate the rate of function of almost all tissues in the body. It controls the way you metabolize food, the way you use energy, lose and gain weight, how well or poorly you sleep, the condition of your hair and nails, and much, much more. We know that women are more prone to thyroid conditions than men.

One of the best ways to support your thyroid gland as you journey through life is by eating healthy, exercising and reducing your exposure to harmful foods and toxins. As we grow older our thyroid faces more challenges. Women face these during pregnancy and menopause. Men also face hormonal challenges as we age. As we get older, our ability to create energy is reduced. Once we hit 30 years old our body will lose 300 calories of energy potential every decade.  So, at age 40 your body requires 300 calories less than you did at 30 to support the same weight and at age 50 you lose another 300 calories of energy making potential. Exercise along with healthy foods is one way to counter the aging metabolism.  Part of this energy loss may be due to the natural aging of our body, in particular the thyroid and partly due to our dietary and lifestyle habits.

Our thyroid, like other organs in our body requires specific nutrients to work properly.  If you have any of the following conditions, you may have a thyroid issue; fatigue, feeling exhausted much of the time, sleepiness weight gain or weight loss, bulging eyes, swollen face and eyes, cold hands and feet, eczema, psoriasis, anxiety, dizziness, low blood pressure, heart palpitations, high cholesterol (even with medication), altered menstrual cycles, constipation, bloating, hair loss, thinning eye brows, memory problems, difficulty concentrating, feeling “spaced out”, feeling clumsy, a lack of coordination, ridges in your nails or brittle nails, and thinning hair (or outright loss of hair), depression and mood swings. The thyroid plays a major role throughout many of the body’s systems. Thyroid test do not always tell the story about your thyroid health. I have seen many people with normal thyroid test that had thyroid dysfunction. If you think you are having thyroid issues, consult with a doctor.

You can also do a thyroid exam yourself . Check out this website for instructions on how to do the self-examination.  If your neck is swollen you may a goiter which is an sign that the thyroid is having health issues. It can be caused by too much or too little iodine, hypothyroidism, hyperthyroidism and other thyroid health conditions.

The function of the thyroid is highly dependent on the following nutrients. A deficiency in any of them may interfere with its ability to work optimally. There are other nutrients the thyroid needs however those listed below seem to be the ones most people are lacking.

Iodine the best absorbed and metabolized source of iodine for the thyroid is nascent iodine.

Selenium

Zinc

Copper

Iron  ( although important, too much iron can aggravate thyroid issues )

Vitamin A ( all orange foods such as carrots, pumpkin, sweet potato and salmon have the antioxidant beta carotene which the body can converts to Vitamin A)

B2

B3

Vitamin C

Vitamin E

The best foods for these nutrients

Iodine Primary sources: sea vegetables (kelp, dulse, hijiki, nori, arame, wakame, kombu) and seafood (salmon, sardines), as well as iodized sea salt.
Secondary sources: egg yolk, asparagus, lima beans, mushrooms, spinach, summer squash, Swiss chard, garlic

Selenium: Brazil nuts, tuna, mushrooms, halibut, soybeans, sunflower seeds (Note: selenium content of land-based foods is contingent on soil substrate selenium levels.)

Zinc: Fresh sardines, turkey, , split peas, whole grains, sunflower seeds, pecans, Brazil nuts, almonds, walnuts, ginger root, maple syrup

Copper: Beef, shiitake mushrooms, dark chocolate, tomato paste, pearled barley, nuts, beans (white beans, chickpeas), sunflower seeds

Iron: Clams, soybeans, pumpkin seeds, white beans, blackstrap molasses, lentils, spinach

Vitamin A: (beta-carotene form) Kale, sweet potatoes, carrots, winter squash/pumpkin, spinach, cantaloupe, broccoli, asparagus, lettuce

Vitamin B2: (riboflavin) Brewer’s yeast, almonds, wheat germ, wild rice, mushrooms, egg yolks

Vitamin B3: (niacin) Brewer’s yeast, rice bran, wheat bran, peanuts (with skin), poultry white meat

Vitamin B6: (pyroxidine) Brewer’s yeast, sunflower seeds, wheat germ, fish (tuna, salmon, trout), beans ( lentils, lima beans, navy beans, garbanzos, pinto beans), walnuts, brown rice, bananas

Vitamin C: Guava, peppers (chili, Bell, sweet), kiwifruit, citrus, strawberries, broccoli, cauliflower, Brussels sprouts, papaya, parsley, greens (kale, turnip, collard, mustard )

Vitamin E: Whole grains, almonds, beans, sunflower seeds, peanuts, liver, leafy green vegetables, asparagus, rice bran and wheat bran

Other foods and nutrients that help our thyroid

Algae: algae contain most vitamins, minerals, essential fatty acids, many enzymes and other phytonutrients that aid in immune function and detoxification of the body’s many organs. They are also rich in antioxidants and chlorophyll which are powerful at protecting and detoxing the body’s many organs.  Chlorophyll has shown an ability to make the thyroid healthier. The algae, haematococcus pluvialis, is the richest source of astaxanthin, which is the most powerful food antioxidant on the planet.  Algae are one of natures truly amazing super foods.

Maca: Maca root has nutrients that help balance the pituitary gland which gives instruction to the thyroid gland. This traditional South American root also has nutrients that the thyroid needs. Maca root has zinc, B-complex vitamins, iron and copper.

Omega 3 fatty acids;( salmon, sardines, ground flax seed, walnuts and fish oil ) omega 6; most grains and vegetable oils

Gamma-Linolenic Acid: helps balance hormones, create energy, protect nerves

Black and red radish have been used by some doctors in the old Soviet Union as accepted medical treatment for hypothyroidism. Raphanin, the main sulphur part in radishes, is chiefly responsible for keeping the production of thyroxine and calcitonin (a peptide hormone) in normal balance.

Holy Basil helps modulate insulin levels and helps increase thyroid hormone production.

Gugulipid has been used to boost thyroid output  ( seek the advice of a health professional before using herbs for any health issue )

Ashawaganda, and ancient herb is considered to be very effective at helping improve thyroid function. ( seek the advice of a health professional before using herbs for any health issue )

Biotin is a B Vitamin that has important metabolic functions for the thyroid.

Coconut oil: extra virgin coconut oil is very healthy for the thyroid. It speeds up the metabolism and can help with weight loss.

Magnesium: magnesium is used in over 300 metabolic actions in our bodies.

Foods should you avoid if you have thyroid issues.

Goitrogenic foods interfere with the thyroids ability to make certain hormons. In a health person that eats goitrogenic foods the thyroid compensates by making more of the hormone. A person with an unhealthy thyroid the thyroid just can’t make up the difference. Goitrogenic foods include; broccoli, bok choy, cabbage, brussel sprouts, collard greens, cauliflower, kale, kohlrabi, rutabaga, soy and turnips. A chemical in soybeans mixes with iodine, blocking the absorption of iodine, which is crucial for the production of thyroxin.

Gluten: Like goitrogenic foods, gluten interferes with the thyroids ability to make certain hormones. Gluten is in wheat species in all their various forms — durum, semolina, spelt, kamut, triticale, einkorn, emmer, graham, malt, couscous, seitan, bulgur, and faro — plus wheat’s first cousins, rye and barley. Oats are a second cousin to wheat, and they may also contain gluten proteins, but generally in much lower amounts and more often as a result of cross-contamination in growing, storage or processing.

Refined and processed foods such as hydrogenated oils ( trans fats ), white breads, pastries, candies, and sugary drinks. These can create resistance to insulin and an imbalance in hormone levels.

Polyunsaturated oils: vegetables oils are a combination of corn, soy and other vegetable oils. They are harmful to your thyroid and are also found in mayonnaise and salad dressings. Use coconut oil or olive oil.

Caffeine: caffeine causes disruption of the thyroid and other glands.

Fried foods; are usually fried in vegetable oils and have a flour based breading that turns to blood sugar quickly. So this is doubly bad.

High glycemic foods: white sugar, white potatoes, white breads, white rice, pastries, candies, cookies, sugary drinks etc…they cause insulin resistance and have negative effect on several hormones. Aim to eat foods with a GI of 55 or a GL of 10 or less the majority of the time. Use this glycemic list as a tool.

If your thyroid is healthy, keep it that way by eating healthy and avoiding toxins. If you have thyroid issues certainly avoid those foods that are harmful to the thyroid and make sure your diet is rich in a variety of nutrients with adequate protein and low in simple sugars. The thyroid may be small but it performs an incredibly complex and important job.  Always discuss health issues with your doctor.

Healthy Wishes

Wally Bishop C.N.C.

WebND

The contents of this blog is not and should not be  considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.

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Couch Potatoes Do Not Have a Super Metabolism

Would you like to have a supercharged metabolism that melted fat like ice in a sauna?  Follow the tips below to supercharge your metabolism and accelerate your fat loss.

The term “metabolism” refers to the sum total of all activities that keep our bodies functioning.  Definition: the sum of the physical and chemical processes in an organism by which its material substance is produced, maintained, and destroyed, and by which energy is made available, compare anabolism, catabolism.

Your metabolic system is highly complex and actually has many sub-systems operating within it.  To keep it simple, let’s discuss your metabolic system relative to energy expenditure, or more simply “calories burned”.  After all, for weight loss, the amount of energy you use, dictates the number of calories you burn. The type of activity will determine the fuel source for your energy; if you are going to burning a higher percentage of fat or sugar.

If you want to maximize your weight loss safely, make a few of these suggestions a part of your daily routine.

Eat Thermogenic Foods

The foods you eat can have a major impact on raising or lowering your metabolism.  Some foods have a thermogenic effect. This means it takes more energy for your body to digest and metabolism the food than the amount of energy the food actually provides in the way of caloric energy. For example there are approximately 30 calories in 1 cup of raw broccoli. It takes more than 30 calories for your body to digest and metabolize the 1 cup of broccoli. Many vegetables are thermogenic.

Thermogenic foods list

  • Cayenne Pepper
  • Salsa
  • Hot Peppers
  • Hot Peppers
  • Ice Water
  • Green Tea (Iced or Hot)
  • Apple Cider Vinegar Drink
  • Cabbage
  • Celery
  • Brussel Sprouts
  • Broccoli and Cauliflower
  • Lemon or Vinegar
  • Vinaigrette Dressing
  • Grapefruit
  • Berries
  • Fatty Fish
  • Soup
  • Oatmeal
  • Pumpernickel Bread

Drink Adequate Water

You cannot turn fat into energy without adequate water intake. Aim for a minimum of ½ your weight in ounces of water. If you are exercising or sweat a lot you will need more. It is important to make sure you keep your electrolytes balanced if you are sweating or consuming a lot of water.

Eat Monounsaturated Fats

Studies show that people that eat nuts and seeds 5 days per week lost weight and keep it off.  Monounsaturated fats speed up the metabolism, are satiating and are very heart healthy. Most nuts and seeds contain about 60% monounsaturated fat. Researchers at Brigham and Women’s Hospital and the Harvard School of Public Health found three times as many people trying to lose weight were able to stick to a Mediterranean-style moderate-fat weight loss diet that included nuts, peanuts and peanut butter versus the traditionally recommended low-fat diet. (International Journal of Obesity, Oct. 5, 2001). Avocados are also an excellent source of monounsaturated fats. Just remember to stay within your calorie budget. Nuts, seeds and avocados contain a lot of calories. 1 to 2 ounces of nut and seeds per day is a fine. having more may add to your waist line.

Have a Little Protein With each Meal or Snack

Protein provides a satisfying feeling and helps fuel the metabolic burn. It does not take much protein and the source of protein in not important. Organic eggs on a piece of whole grain toast is a good selection. Try peanut butter or almond butter on triscuits, apple slices or celery stalks. Add nuts to your oatmeal or cereal. For your salad add beans, nuts and seeds.

Your protein needs should be reflected as 10 to 15% of your total daily calories. If you have a 2000 calorie budget your protein intake should be between 50 grams and 75 grams of protein. 10% of 2000 calories is 200 calories, there are 4 calories per gram of protein. Divide the 200 calories by 4 and you have the grams of protein you need per day. This is of course an approximation. If you exercise really hard or are sick you may need more protein.

The Multiple Exercise Principle

I lost a lot of my weight following the multiple exercise principle.  When I began my journey, I walked multiple times per day. It started as twice per day and worked up to 3 to 4 times per day. I did it initially in 10 minute blocks. As my fitness improved I extended it to 15 minute walks.  Now, 4 years later, I exercise hard twice per day 6 days per week. 30 minutes per session. It involves cardio, interval training and strength training. Do not over exercise. Over exercising can lower your immune system and cause other adverse health problems. I highly suggest you consult with a certified personal trainer and nutritionist to maximize your weight loss safely.

The reason for multiple exercise sessions is that it will keep your metabolism revved up for a much greater period of time.  Muscles require a lot of calories to create energy. Additionally the body burns more calories replenishing glycogen (stored sugar), creating more enzymes, building and repairing muscles and creating other necessary compounds. Exercise also creates metabolic heat and the body spends calories working to keep your core cooler.  When you get too warm the body dilates blood vessels pushing blood flow to your skin releasing fluid through the  sweat glands to cool your body.  A higher metabolism burns more calories and more fat. For example, 1- 40 minute walk or exercise session will keep your metabolism boosted for approximately 7 hours, whereas 4- 10 minute walks will keep your metabolism boosted for 11 hours. Exercise does not have to be hard to facilitate fat loss. As you build your level of fitness you should increase your level of intensity and duration. This will further increase fitness and fat loss.

Staying Cool ( bet you didn’t think of this one!)

Keeping your body cooler requires your body to burn more energy to stay warm, thus increasing your metabolism. When your body experiences temperatures so cold your that your metabolism can’t keep your core warm enough, it induces involuntary muscle tremors or “shivering. The shivering burns more energy producing metabolic heat to warm the body’s core.   I am not suggesting you expose yourself to extreme cold. I am suggesting you keep your environment a little cooler. We keep our thermostat set at 65 in the winter.  If you are elderly or ill stay warm.

Get Adequate Sleep

You need 7 to 8 hours of good sleep per night. A lack of sleep will cause your body to produce more of the stress hormones that build fat around the abdomen.

Practice Stress Relief Strategies

Stress is not only a major cause of many adverse health conditions but also excessive weight gain. It will cause you to build fat around your waist and hips. It will also make weight loss next to impossible.

Eat Enough Calories for Your Body’s Metabolic Needs

If you drop below 1200 calories per day your body is thinking it is starving and will want to turn everything you eat into fat. In addition it is going to drastically lower your metabolism making fat burning next to impossible.  Use this calorie calculator to determine how many calories per day you should consume to maintain your current weight. Eat 500 calories less per day and you will loss 1 pound per week. You can eat less and exercise more to achieve the 500 calorie per day deficit.

Eat Breakfast

If you don’t eat breakfast, you slow down your metabolism and send the body into “hoard mode,” thinking it’s starving because you’re going a long period of time without food.

Eat 6 Times per Day

Eating smaller meals and snacks more often keep the metabolic furnace stoked. It also helps to keep your blood sugar balanced eliminating cravings and fatigue. Your body needs fuel and nutrients every 2 to 3 hours in small amounts.

Supplement Your Diet with High Quality Nutrition

Certainly as a nutritionist I eat very healthy. I still need additional nutrition. Everyone does. I do not care how healthy you eat; you need to fortify your diet with extra nutrition.  A one a day pill is not going to cut it, they are a waist of your money. They consist primarily of synthetic or isolated nutrients and are not absorbed very well in our bodies.

I want you to have the success I have had! These suggestions work and should become the norm and not the exception if you really want to lose weight.  I did it and you can too!!

Healthy Wishes

Wally Bishop C.N.C.

WebND

The contents of this blog is not and should not be  considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.

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