Most of us have been warned about what to do to protect our selves from the Swine Flu like washing your hands frequently and coughing into your elbow or tissue. We still want to do those things, but our biggest and best defense is a healthy immune system.  More than anything else your immune system must be strong enough to fight off viruses and other illness.

How do we build up our immune systems? Here are some basics:

• Consume whole foods as part of a well balanced food plan and eat less processed foods. You will obtain more nutrients and antioxidants which help fight off illnesses.


• Avoid sugar and white flour products (chips, white crackers/breads, pretzels, muffins, etc.) as they negatively impact the immune system upon consumption. Be aware that sugar is present in numerous foods that you may not even think about, like condiments and even fruit juice. Especially avoid sports drinks/sodas where you'll easily pick up about 13 teaspoons of sugar in a mere cup and a half serving.


• Get enough sleep! When you are tired it is more difficult for your immune system to fight off viruses. Your body needs to rejuvenate and strengthen itself regularly and this is one way it does it.


• Learn positive coping measures to cope with stress. Avoid "comfort food eating." (I know it's a lot easier to say than do!)


• Exercise is a double bonus immune enhancer. Movement activates the release of immunostimulatory factors which then turns on various populations of our immune cells and it also helps your body get rid of toxins. As a double bonus exercise decreases your stress level.


• Drink your eight glasses of pure filtered water daily. This also helps get rid of toxins.

Later in the week  I'll discuss some other things which can help protect you from illness!

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Orignal From: Prevent Swine Flu

发贴者 healthlifeblog 时间： 5/02/2009 0 评论    

You've read the latest diet books, workout program recommendations, and a bunch of blogs telling you what to do and how to do it. Some of these recommendations may even contradict one another so now you may be confused as to what you should really do to lose weight…

From over here on my laptop all I can say is "do something!"

Seriously… I don't mean that in a mean spirited way, but rather to let you know that no matter what you choose it is most likely going to be better than not doing anything. Even the least effective weight loss program (as long as it is safe) will still get you moving in the right direction and that's really where you need to be going right now.

This is a new lifestyle you are creating for yourself and not something you need to have completely figured out before you start. It's actually better that way… you'll find out a lot about your body and your thoughts as you begin to reshape your body. Eventually through trial and error you will find a combination of things that works best for you.

But, you won't have the chance to even find out what does and doesn't work for you without at least attempting something…

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Orignal From: Paralysis by Analysis Weight Loss

发贴者 healthlifeblog 时间： 5/02/2009 0 评论    

Small changes in your day to day life can help you with your weight loss. If you are struggling to take off some weight then take a look at the little things you can do to make a difference. You can take the stairs, walk or bike to work, drink more water, or you choose lower calorie foods and beverages.

The International Food Information Council along with other agencies are advertising a "small change" approach to help prevent weight gain associated with obesity. This approach is to help make change easier to incorporate into your life and to sustain. These small changes may
not show big results right away, but small changes that stick are better than big ones that don't.

What are some small changes you can make to help with your weight loss?

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Orignal From: Small Changes Help With Weight Loss

发贴者 healthlifeblog 时间： 5/02/2009 0 评论    

Proven food facts for heart health still remain short. But  new research on over 200 studies involving millions of people still validate that by consuming an abundant amount of fresh vegetables, whole grains, beans/legumes, olive oil and numerous other healthy food choices in their plan (generally this food plan is lower in calories, higher in fiber, and has healthier fats) promote heart health. The "white" over processed foods, fatty red meat/ high-fat dairy and trans fats are still some of the biggest food no-no's.

It's interesting that studies always have to be done to prove that whole foods are usually the best to consume. Isn't it just common sense that when you alter a food (by processing it) it will lose much of its inherent positive health benefits? And hasn't fish always been touted as a healthy food even before the omega-3 studies?

For more of the specifics on this healthy food plan refer to Featured Topics.

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Orignal From: Mediterranean Diet in Good Standing

发贴者 healthlifeblog 时间： 5/02/2009 0 评论    

I know that you are pumped up and ready to go in terms of losing weight and that's a great thing when channeled in the right direction.

You see, when you're first starting out you don't want to take the hardest or most intense class your local club offers just because you think it will get you results the fastest. That's just not the case and may leave you injured…

When you're just getting into exercising it's always better to start with a beginner's introductory class to get your feet wet and learn proper form. Plus, you get your body acclimated to different types of stimulus which you may not be used to.

That's a better way to do it than making yourself sore…

You'll also progress more naturally and since you haven't been working out regularly before that you can still expect to see great results from your new program. After you feel like you've advanced past the level your current class is at you can then easily make the transition to the next level up.

If you're confused as to what each class consists of I highly recommend you watch a class while it is taking place. You can then ask the instructor after class is over for their recommendation as to whether it is right for you. This way here you'll learn firsthand if the movements and intensity look like a good fit for where you are in terms of fitness.

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Orignal From: How to Choose the Right Exercise Class for You

发贴者 healthlifeblog 时间： 5/02/2009 0 评论    

I don't want to go off on a rant, but I have to say that some of the "bootcamp classes" I see being taught are just downright dangerous.

If you are just starting out on a fitness program, it's a good idea to start with the fundamentals and basics. This will allow you to correct your movement patterns and ensure you are using good form.

However, some of these bootcamps take you right to an advanced level where they are performing way too many sets, reps, and plyometric-type jumping exercises. Unless you are a seasoned athlete or an advanced exerciser, doing a lot of movements that require that kind of stress on your joints aren't healthy.

If you ever feel like your instructor is pushing your body too hard, it's best that you either look for another class or refrain from doing that particular exercise. It's always better to "live again to workout another day," since if you get sidelined from an injury that will seriously affect your weight loss efforts.

Stay safe and stay strong!

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Orignal From: Plyometric Exercises Are Not for Everyone

发贴者 healthlifeblog 时间： 5/02/2009 0 评论    

A recent study, done under a grant supported by the Wrigley Science Institute, which was
presented by researchers from the Pennington Biomedical Research Center and Louisiana State University showed that chewing gum may help you with your weight loss.

In this study participants were given lunch and then chewed Extra gum 3 times hourly for 15 minutes. After those 3 hours the participants were given a variety of snacks and the gum chewers consumed 40-60 less calories from those snacks then the non-gum chewers. 

It was also reported that when the participants chewed gum, on average, they reported significantly decreased
feelings of hunger and cravings for something sweet. In addition, the
gum chewers felt they maintained energy levels throughout the afternoon
and also felt significantly less drowsy at hours two and three before
the afternoon snack.

There are some who say that gum chewing is not so great to help you get a flat tummy. This is because you take in a lot of air when you chew and that can cause stomach bloating, but through some trial and error you will be able to see if this habit is one you want to take on.

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Orignal From: Chew Gum To Help With Weight Loss

发贴者 healthlifeblog 时间： 5/02/2009 0 评论    

You all know we should include foods that are whole grains because they offer more nutrient and fiber content and generally fill you up better when you are trying to lose weight. The problem is that food manufacturers know that we know this now so they keep trying to trick us into believing many foods are whole grain when they really aren't. Here's a few things to be aware of:

• Do not choose bread based merely on its color. Many manufacturers use colorings to make them just look like they are whole grain.



• There are numerous other types of grains besides just wheat. For example there is old fashioned rolled oats or steel cut oats which don't take much longer to cook that instant oatmeal but provide much more nutrient value. There is also whole grain couscous, barley, amaranth, quinoa, and brown rice. These dishes can be cooked in the same way white rice is used in most cases.



• Many whole grains can be as high in antioxidants as fruits and vegetables so don't be gun-shy of true whole grain foods if they aren't too processed. Even popcorn (without infinite amounts of butter and salt) is a healthy whole grain food.



• Look for at least 2-3 grams of fiber for every 80-100 calories although manufacturers are also adding in that as well.



• Watch "all-bran" cereals as many of them have artificial sweeteners like aspartame (Equal) and sucralose, (Splenda) which in my opinion are just not healthy additives and in the end really do not promote weight loss according to studies.

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Orignal From: Whole Grain Myths

发贴者 healthlifeblog 时间： 5/02/2009 0 评论    

Since my team and I specialize in weight loss and body transformation we consider it our job to be up to  date on all the safe and effective methods of weight loss out there (we even research the unhealthy ways so that we can explain to clients why they shouldn't be using them).

Having said that, it isn't too often that a client has difficulty losing weight on our programs since we customize each program based on their needs.  However, just last week we had a client hit a plateau where their weight wouldn't budge. Their nutrition and workouts were right where they should be and they were really hoping to see the results continue to come as they had for the past few weeks.

Well, after confirming that their meal plans and workouts were up to date we asked them to do one simple thing for us. They were asked not to use their computer or watch TV in bed for 1 week and they had to get 8 hours of sleep every night. (This client typically got no more than 6 hours of sleep per night and worked a stressful job).

Without going into the science of how sleep effects weight loss, I'm happy to say that this client lost just over 3 pounds that week without changing a thing except sleeping 8 hours per night. Not bad, for catching a little extra shut eye…

So, if you're at a loss for why your weight loss efforts have stalled try unwinding before bed and getting under the covers just a little bit earlier each night.

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Orignal From: More Sleep = Faster Weight Loss

发贴者 healthlifeblog 时间： 5/02/2009 0 评论    

A reader asked if switching to artificial sweeteners is a good way to get off of eating so much sugar.

Artificial sweeteners have the benefit of no-calories which is a good thing when you are trying to lose weight. For example if you drink 1 can of regular
soda a day and cut back to 1 can of diet soda you are cutting back
about 150 calories.

The big issue with artificial sweeteners such as Equal, Splenda and Stevia is that they are much sweeter (some up to 300 times) than natural sugar. With this in mind studies have also shown that using these sweeteners can actually cause you to want to eat more sweets - not what you want when trying to lose weight.

These sweeteners are popping up in all different processed foods from diet soda to cookies which are not the best choices for weight loss. Whole foods, which don't contain any added sweeteners are what you should be choosing instead. I recommend that if you need to eat something sweet grab some fruit first, but if the chocolate is calling your name skip the fake stuff and enjoy a small portion of the real thing.

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Orignal From: Not So Sweet Artificial Sweeteners

发贴者 healthlifeblog 时间： 5/02/2009 0 评论    

Be My Friend - www.myspace.com Nutrition by Natalie Eat Healthy Food on a Budget Tips Save money and eat healthy foods as the same time. Natalie gives ways eat better without breaking the bank. Tips to eat better for less. A healthy diet will increase health, weight loss, wellness and fitness. Please visit Natalie's website at www.nutritionbynatalie.com Music By Jimmy Gelhaar http youtube.com This video was produced by Psychetruth www.myspace.com www.youtube.compsychetruth © Copyright 2007 ...

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Orignal From: Eat Healthy Food on a Budget Tips - Nutrition by Natalie

发贴者 healthlifeblog 时间： 5/02/2009 0 评论    

Do you know how to read food labels? Maybe you THOUGHT you did. Truth is, you probably don't. But Jeff Novick of the Pritikin Center does, and in his full talk he shows the 3 easy steps you MUST know if you ever buy foods at any supermarket or "health" food store. In this online excerpt, Novick -- who used to be a food service manager at Kraft Foods -- exposes one of the dirty secrets major food corporations use to deceive consumers. It's no accident labels are so confusing! High-protein/low ...

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Orignal From: "Health Food" vs. Healthy Food -- How to read labels

发贴者 healthlifeblog 时间： 5/02/2009 0 评论    

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Orignal From: Really Healthy Pizza - low in sodium and fat and delicious

发贴者 healthlifeblog 时间： 5/02/2009 0 评论    

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Orignal From: 100 Calorie Snacks - in Pictures

发贴者 healthlifeblog 时间： 5/02/2009 0 评论    

This article was syndicated from: Laurel on Health Food

The Best Cancer-Fighting Veggies

A study from the Sainte-Justine Hospital in Montreal found that cruciferous vegetables have the best cancer-fighting potential out of 34 vegetables tested (Self.com, May 2009, p. 112). The reason? Cruciferous veggies such as broccoli, kale, brussels sprout, swiss chard, cabbage, and cauliflower have the highest level of glucosinates. These chemicals work to keep your cells healthy by protecting them against free radical damage.

If you want to read further evidence on cruciferous veggies and their cancer-fighting potential, check out this WedMD page: The Super-Veggies: Cruciferous Vegetables.

If you find it hard to make yourself eat a big bowl of vegetables, remember that you can sneak them into some dishes that you are used to eating. Add kale or cabbage to rice or a stir-fry dish, or add broccoli and cauliflower to your next bowl of soup. Raw greens are also nice on a sandwich as a replacement for lettuce.

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Orignal From: The Best Cancer-Fighting Veggies

发贴者 healthlifeblog 时间： 5/01/2009 0 评论    

This article was syndicated from: Laurel on Health Food

Happy Earth Day!

Last year I gave you an Earth Day challenge to eat at least one organic meal. For 2009, I challenge you to have at least one meal of all natural, whole foods today. That means eating foods that are unprocessed, unrefined, and free of added ingredients.

Here are some ideas. Try to use organic and/or local ingredients if you have access to them.

• * Salad with greens and your favorite vegetables (add some nuts, beans, or organic meat, then drizzle some olive oil, vinegar, and lemon/lime on top)


• * Brown rice or quinoa with fresh vegetables and beans


• * Oven-roasted root veggies for dinner


• * Cranberry-walnut oatmeal
  
  


• * TCOA salad
  
  

I’ve you’ve got a busy day today without much time to prepare a meal, swing through your local health food store and pick up one of their fresh prepared meals. Look for 100% natural, whole food ingredients.

Wishing you a safe and Happy Earth Day!

Update: This post was featured on the FitBuff Total Mind and Body Fitness Blog Carnival 99.

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Orignal From: Happy Earth Day!

发贴者 healthlifeblog 时间： 5/01/2009 0 评论    

This article was syndicated from: Laurel on Health Food

NuVal™, Nutritional Scoring System

I had the privilege of listening to Dr. David Katz speak at a lecture this weekend. In addition to his discussion on the Flavor Point Diet and his nutritional education DVDs for children, Nutrition Detectives®, Dr. Katz presented his new nutritional scoring system provided by NuVal™.

I wrote a post about this scoring system last July, but it was only in the beginning stages at that point. Katz and his colleagues developed the “Overall Nutritional Quality Index (ONQI™), a patent-pending algorithm for measuring the nutritional quality of foods and beverages based on the influence they have on overall dietary goals.” I am truly impressed with the science that went into creating this system, and even more impressed that it is not backed by any food manufacturers or companies trying to promote specific foods. Finally, some information we can trust!

This weekend, Dr. Katz spent about an hour explaining the sophistication of the ONQI™ system. Based on over 30 different nutrients and nutrition factors, foods are given a score between 1 and 100 (a score of 100 indicates the healthiest foods). The scores will be listed on shelf tags right next to the price of the foods you purchase. You can learn more about the scoring system here.

A key point for me…foods with artificial ingredients and hidden sweeteners such as high fructose corn syrup are penalized and are therefore given a lower score.

So far, the following grocery store chains have signed on to carry NuVal labels to help their customers make smart food choices: Price Chopper, Hy-Vee, and Meijer. Many of the other big chain grocery stores are expected to sign on this year.

The U.S. food supply is terribly confusing for the average consumer, and I’m so happy to know that we’ve got some trustworthy information to help steer us in the right direction towards health.

Click here to see some NuVal scores of foods. As you might have guessed, the produce section is the superstar of high scores.

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Orignal From: NuVal™, Nutritional Scoring System

发贴者 healthlifeblog 时间： 5/01/2009 0 评论    

This article was syndicated from: Laurel on Health Food

Cut Belly Fat w/ Tart Cherries

Natural News posted a new cherry study from the University of Michigan. Researchers found that adding tart cherries to your diet may help reduce your risk of cardiovascular disease and metabolic syndrome. The study fed mice one of two diets: a high fat, moderate carbs diet (45% calories from fat, 40% calories from carbs) OR a low fat, high carbs diet (10% calories from fat, 75% calories from carbs).

Mice that were given added cherry powder to either diet had an 11% reduction in cholesterol after three months. In addition, the mice who had cherry powder had 54% body fat compared to 63% body fat in the mice that did not eat cherry powder. Most of the fat reduction was around the belly area of the mice.

The mice that ate cherry also had a 40% reduction in the TNF-alpha inflammation marker and 31% reduction in the IL-6 inflammation marker. The researchers found that “the activity of the genes producing these two compounds was reduced in the mice, suggesting that tart cherries may reduce inflammation at a systemic level.” (Natural News)

If you’re interested in learning more about tart cherries, check out this great informational page on About.com’s alternative medicine site: What are Tart Cherries and Tart Cherry Juice?

You can probably find tart cherries at your local health food store. I also searched online and found them on Amazon. You can get dried tart cherries, tart cherry juice, etc. I also wasn’t surprised to find tart cherries in a pill form.

Update: This article was featured on the Total Mind and Body Fitness Blog Carnival 98.

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Orignal From: Cut Belly Fat w/ Tart Cherries

发贴者 healthlifeblog 时间： 5/01/2009 0 评论    

This article was syndicated from: Laurel on Health Food

15 Bean Soup

Update: The following post was featured on the FitBuff Total Mind and Body Fitness Carnival 97.

These days I’m on a mission to whip up cheap, healthy meals. I found a bag of 15 bean soup at the grocery store and decided to try it out. Beans are one of the best food purchases because they cost so little but really go a long way. Here’s what I did to make a HUGE batch of soup that’s going to feed me all week long.

I soaked the beans overnight in a pot of water and drained off the liquid the next day (soaking them helps improve digestion). Then I brought them to a boil and simmered for 2 hours. My bag of beans came with a meat flavoring packet, but I threw it out. I looked at the ingredients and couldn’t pronounce any of them…so I followed my instincts and tossed it.

Here’s what I chopped up and added to the beans:

* 1 big tomato

* 3/4 onion

* 3 stalks celery

* 3 cloves garlic

* 2 big carrots

To season it up I added chili powder, basil, a bay leaf, salt, and pepper to taste. I plan on sprinkling some hot sauce in each bowl too.

I continued simmering the soup for another hour or two until the beans were tender.

For this soup, I just added whatever veggies and spices I already had at home. If I want some fresh greens, grains, or meat during the week, I can just add them in when I re-heat. Super quick and easy!

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Orignal From: 15 Bean Soup

发贴者 healthlifeblog 时间： 5/01/2009 0 评论    

This article was syndicated from: Laurel on Health Food

Mmmminty Dark Chocolate

I bought a really great bar of dark chocolate the other day. It was one of those days when everything was going wrong for me…so my solution was chocolate. I went to Walgreens and found it on the very bottom shelf of the candy aisle. The good stuff is always hard to find, right? Anyways, it turns out that this Dark Chocolate with Deep Forest Mint chocolate bar from Endangered Species is my new best friend. It has a 72% cocoa content and the perfect amount of mint that just makes it refreshing instead of overbearing.

Half of the bar is 210 calories, but I only had a quarter because it’s rich enough that you don’t want to scarf it down.

Here’s some other cool facts about this chocolate: it’s ethically traded which means that workers are given “fair wages and humane working conditions.” The wrapper is printed on recycled 30% post-consumer FSC certified paper. The chocolate is also kosher, vegan, and gluten-free. I really recommend it when you need a treat.

Image source: www.ChocolateBar.com

Their website is also hosted with 100% solar energy!

FYI, this is not a paid review or advertisement. Just me sharing a product that I really like.

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Orignal From: Mmmminty Dark Chocolate

发贴者 healthlifeblog 时间： 5/01/2009 0 评论    

This article was syndicated from: Laurel on Health Food

Caprese Salad

I wanted to share a picture of a Caprese salad I made last weekend at my Mom’s house. I cut up two vine-ripe tomatoes (one red, one yellow) into slices and layered them between slices of fresh mozzarella. Then I sprinkled fresh basil on top which was fresh from my mom’s basil plant on the porch. To finish, we topped it off with extra virgin olive oil, cracked pepper, and salt. Delicious and super easy to make. Caprese salads are a perfect start to the Spring and Summer.

But, it looked so yummy that we dug into it before I could take a picture!

I also sauteed a huge batch of fresh kale. Look at the mound on the plate! Of course, it looked much smaller once the steam hit it. I used my Easy Greens recipe to make the greens as a side dish for dinner.

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Orignal From: Caprese Salad

发贴者 healthlifeblog 时间： 5/01/2009 0 评论    

This article was syndicated from: Laurel on Health Food

Wine May Reduce Your Risk of Esophageal Cancer

Researchers from Kaiser Permanente in California found that drinking a glass of wine every day could reduce your risk of developing Barrett’s esophagus, a condition affecting the lining of the esophagus (likely caused by acid relux) that often leads to esophageal cancer. According to the study, people who drank at least seven glasses of wine a week were 66% less likely to get Barrett’s esophagus than people who did not drink wine.

Although the researchers could not determine exactly why wine provides protection to the esophagus, it might be the potent antioxidants that help reduce free radical damage and kill off cancer cells. Check out another Kaiser Permanente study I wrote about last year. Researchers found that eating a diet high in antioxidant-rich fruits and vegetables could significantly reduce your risk of esophageal cancer.

To get you in the mood for some wine drinking, here’s a picture of some fabulous sangria I had in Little Italy last month. Doesn’t it look delish?

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Orignal From: Wine May Reduce Your Risk of Esophageal Cancer

发贴者 healthlifeblog 时间： 5/01/2009 0 评论    

This article was syndicated from: Laurel on Health Food

Honey May Relieve Sinusitis

USC University Hospital reports that honey could help reduce chronic sinusitis. An in-vitro lab study conducted at the University of Ottawa found that the “natural germ fighters” in honey can kill off bacteria that cause sinusitis. Researchers tested honey on biofilm substances that contain the sinusitis bacteria, and found that honey was actually more effective at killing the bacteria than traditionally-used antibiotics.

The Director of Pediatric Clinical Research at Penn State, Dr. Ian Paul, commented on this new study: “Bacteria do not grow very well in honey…There is data that honey works well for wounds, in smothering the bacteria that that grow in wounds. So it’s not altogether surprising that honey would be effective in killing these bacteria.” Dr. Paul and a team at Penn State College of Medicine completed a different study last year that found honey to be more effective than commercial cough medicines in reducing coughing in children.

My favorite way to eat honey is adding a spoonful to my tea in the morning. You can also drizzle it over meats, grains, or add it to salad dressings.

If you’re interested in specific types of honey, here are two varieties that the Canadian researchers found to be most powerful against sinusitis: Manuka honey from New Zealand and Sidr honey from Yemen.

Here are a few links I found for buying purchase Manuka or Sidr honey (http://www.manukahoneyusa.com/ActiveManukaHoney.htm, http://www.alfitrah.net/). Special varieites can get very pricey, so purchase whatever is in your budget. Try your local farmer’s market for reasonable varieties of honey made close to your home.

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Orignal From: Honey May Relieve Sinusitis

发贴者 healthlifeblog 时间： 5/01/2009 0 评论