Monthly Archives: November 2014
Healthier Key Lime Pie
Can you believe that Healthier Key Lime Pie is actually creamier and more delicious than a traditional key lime pie recipe? It’s all because of the secret ingredient, a superfood that really bolsters the texture of this recipe. That’s right – use an avocado in the filling, and it turns a regular pie into a to-die-for recipe. This key lime pie recipe is a sweet end to a light dinner, and while lime is primarily a summer flavor, it tastes amazing all year long.
Preparation Time: 50 min
Cooking Vessel Size: 9-inch Pie Plate
1 cup unsweetened shredded coconut
1 cup walnuts
1/4 teaspoon course salt
1/2 cup pitted dates
3 firm avocados
3 tablespoons key lime juice
1 teaspoon key lime zest (regular lime will work if key limes are not available)
1/2 cup raw honey
Pinch of salt
Lime slices as desired
In a food processor, mix together the coconut, walnuts, and salt until coarsely ground.
Add the dates and process until the mixture resembles bread crumbs and begins to clump together.
Form the crust mixture into the bottom and sides of a 9-inch pie plate using the back of a spoon or your fingers.
Freeze crust in for 15 minutes to make more ridged.
While the crust is freezing, mix all the filling in a food processor until smooth.
Pour the filling into the crust filling just to the top of the crust.
Set in the refrigerator for 20 minutes or until set. Garnish with fresh lime slices.
Health and Wellness Associates
Adverse effects from not drinking enough water include digestive, skin, bladder and kidney problems, fatigue, and even headaches. Type 1 Diabetics know first hand the importance of hydration. We need water as much as the air we breathe in!
Keeping your body hydrated is not a joke.
Did you know that dehydration actually sets in just before you start feeling thirsty? Sipping water throughout the day is the best way to handle it. Always have a bottle or a glass of water handy! If you’re not a morning person, having two glasses of water right after you wake up will boost up your blood pressure to normal levels, and it’s way healthier than having your first coffee on an empty stomach.
Many of us believe that merely drinking fluids like sweetened juices, soda or tea will hydrate you as well as water does. This is not true. It’s actually the opposite! To deal with the excess sugar and salt you are taking in your body wastes immense amounts of precious water just to clean it out from your system. And if you love your coffee, make sure to drink one extra glass of water for every cup you have.
Drinking water regularly speeds up your metabolism and makes you feel more ‘full’. You will eat less once you start drinking more! It’s the safest and healthiest way to lose weight. Drink up!
Health and Wellness Associates
Archived Article SDFJ
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- Butylated hydroxyanisole and Butylated hydroxytoluene
Both are used as preservatives in many chips and cereals available in US supermarkets. These ingredients have been shown to increase cancer risk in tests conducted on animals by the US Toxicology Program. BHA and BHT are not allowed in Australia, Canada, Japan, or all of Europe.
Azodicarbonamide is used in white bread and buns to improve texture. Its banned in UK, Australia, and other European countries because it interferes with the human respiratory system which can lead to asthma and allergic reactions. In Singapore using this ingredient may lead to imprisonment of 15 years or fine up to $500,000.
- Recombinant Bovine growth hormone
Its a hormone injection given to cows in the US to increase milk production. Its banned in Germany, France, Italy, Canada, and others. Per American Cancer Society cows that are given this hormone are more likely to get udder infections so more antibiotics are given to them. This increased use of antibiotics may lead to severe health problems, milk containing this ingredient should be avoided.
- Potassium Bromate
Potassium Bromate is added to breads in US to avoid time involved in baking and saves money for bakery owners. Using this ingredient may lead to cancer in thyroid and kidneys. Its banned in Canada, Peru, Nigeria, and Brazil. USDA hasn’t banned it but does regulate its labeling.
This is added to foods to make them fat-free. Its banned in the UK and Canada because it can cause cramps and uncontrollable diarrhea. It also takes away the body’s ability to absorb nutrients.
- GM Canola oil
According to NPR 90% of canola oil produced in US is genetically modified which is illegal in Europe. Farmers use many pesticides to produce this oil. Genetically modified canola oil takes away the chemistry of this fatty acid in a negative way.
- GM corn
In a study conducted on pigs it was found that the pigs given genetically modified corn and soy had frequent stomach inflammation and uterus enlargement. Manufacturers in the US are not legally obliged to label products as GM, its production is banned in France, Greece, and Algeria.
- Blue dye no. 1
Blue dye no 1, also known as brilliant blue, is banned in Austria, Denmark, Belgium, Switzerland, and Germany because it can lead to hyperactivity, aggressiveness, irritability, and learning problems in children. Its often found in ice cream, cereals, packet soups, and icing to provide their beautiful color.
- Yellow no. 6
Yellow no. 6, also known as sunset yellow, is the 3rd most widely used coloring ingredient in foods like macaroni and waffles. This coloring agent is associated with tumors in adrenal glands and kidneys. Using turmeric instead of this additive is a good idea. Its banned in Finland and Norway because of these health hazards.
- GM soybeans
Genetically modified soybeans are banned in Austria, Hungary, Greece, and Bulgaria. Studies conducted on animals found that GM soybeans may lead to allergies, sterility, and birth defects. Its used in energy bars, breads, and deli meats freely sold in US supermarkets.
When most people hear the word loss, they think of death, but it can also mean that your heart has been broken because someone or something you deeply cherish in your life has been lost. It is inevitable that at one point during your life you will experience a loss, but with some planning, you can get through the difficult time with grace and balance. There is no loss that you can’t recover from. “You can love, lose and survive. You can fall to your knees and cry in pain. You can feel a horrible, crippling emptiness, yet recover and fill yourself up again. We all seem to survive it,”
Be Patient with Yourself
Give yourself time to accept what has happened. There is no schedule for when you should feel certain emotions, or be over others. “Choose to stand up for you and the rest of your life, and choose to move on,” says . You don’t have to figure out how you’re going to get through the rest of your life. Just focus on staying in the game and moving forward now. It is normal to cry and be depressed, but you need to keep putting one foot in front of the other. “You have to continue carrying on with your life, because going MIA from your routine and support from friends and family will only magnify the grief you feel,” . “Regardless of the specific loss you are going through, expect that the day will come that you will begin to see hope again. You can survive. You do have the strength to get through this.”
Adjust Your Expectations
Accept that your emotions are a natural part of the grieving process. “Experiencing death, divorce or other loss that makes you feel rejected and alone isn’t a life sentence of grief,” . “You will emerge. But don’t put generic expectations on yourself and don’t let others do so either.” You will feel an array of emotions. Remember that grief from any loss is not a linear process. You will begin to move on in your own time; just be sure to move forward before you totally lose your way.
Accept What You Cannot Change
One of the most frequent struggles you may face when you lose someone is a sense of being out of control ” not being able to control when someone leaves you. “Even though we can’t even almost have that control, we are not victims ” or at least we don’t have to be,” . “There is a point in this process where you can and must choose to take a stand for how you are going to react to this hard hit.” You must actively, consciously choose to focus on what you can change, and accept what you can’t change. “This means mentally, emotionally and spiritually accepting the reality of your loss and letting go of a past that you cannot bring back.”
Find Strength in Others
Although it may feel like you’re all alone in your experience, try talking to someone who has experienced a similar loss or someone whose presence is a source of comfort. “Sometimes a compassionate person may be a great help, even though they have not been through a similar loss,” . “The very fact that they haven’t been down that road may bring some much-needed objectivity to your dark hour.”
Don’t Get Stuck
“It’s easy to get stuck in this negative experience and all the emotions of it,” . Don’t get stuck in anger or bitterness. “Do what you need to do to help you get unstuck.” This can be different for everyone. You may find help in taking up a new hobby, getting counseling or talking to your doctor about treatment options like antidepressants. “Grief may cause you to be biochemically unbalanced, and medication may be the short-term jump-start that you need to move forward.” Another way to move forward is to focus on all the reasons you need to return to being the person you were before the loss. Beware: if you’ve had an addiction in the past, make sure you don’t turn to that narcotic as a source of soothing.
Recognize that Time is Infinite
“There’s wisdom in that old saying about living every day as though it were your last,” . That doesn’t mean you should go out and be reckless, but rather recognize that the unexpected can happen to you. Nurture the relationships with the ones you love. “You have to see time as a currency that you need to spend now, not wait for a day that may never come.” You are not here forever, and neither is anybody you love.
Create Value from This Experience
Take the time to ask yourself what you’ve learned from going through this experience. “There is value in all experiences; it just may take a closer look or a little time to see what it is,” .
Think about How You Will Prepare for Your Own Death
It is hard to have a family discussion about death, but it is a necessity. Be sure to have the talk with other family members when it is a calm time. Prepare financially for your exit from this world, and prepare your children for life when you’re gone. For example, you can make videos for your kids, sharing your advice about life, and what your hopes and dreams are for them.
“It’s a tragic injustice if all you do is focus on the day you lost your loved one, or their illness, accident or death,” . Not only is it painful, it doesn’t help you heal or move on. “You can and need to mourn their passing, but don’t do that to the exclusion of celebrating their life.” Remember, life doesn’t stop just because that person is not alive. Ask yourself if your loved one would really want you to stop your life because they’re no longer alive.
“The past is over, and the future hasn’t happened yet. Adopt an attitude that says, ‘The only time is now: I need to live in the moment,’
Health and Wellness Associates
Archived Articles : Dr. McGraw
312-972-WELL ( 9355)
- 1/2 cup Sugar Free Cherry Pie Filling
- 1/2 cup almond flour or chopped almonds
- 1/4 cup raw coconut
- 1/4 cup flax meal
- 3 tbsp butter
- 2 tbsp Splenda (or liquid eq.)
- 1 cup heavy whipping cream
- 2 tbsp Splenda (or liquid eq.)
- 1 tsp vanilla
- 8 oz cream cheese, softened
- 1/2 cup Splenda
- Preheat Oven to 375F.
- Combine almond flour, coconut, flax meal, butter, and Splenda together. Press into 9-inch pie pan or spring-form pan. Use a piece of plastic wrap to prevent sticking to your hands. Bake in oven for 8-10 minutes. Set aside to allow to cool.
- In a stand mixer, combine heavy cream, Splenda, and vanilla extract. Beat until soft peaks form and no liquid is in the bottom of the bowl.
- In your stand mixer, cream cream cheese and Splenda together on medium speed. Fold in half whipped topping, but be careful not to over-mix and lose the fluffiness of the whipped topping. Chill until nut crust is ready.
- On top of cooled crust, spread the cream cheese-whipped topping mixture out to the edges. Make as even as possible. Spread sugar free cherry pie filling on top of the cream cheese mixture.
- Pipe the remaining whipped topping along the outside of the pie pan.
Nutrition Info per serving (assuming 8 servings): 256 Calories, 24.6g Fat, 4.7g Total Carbs (1.5g Fiber), 5g Protein
- Cinnamon Pie Crust Chips Ingredients:
- 1 cup and 2 tbsp almond flour, where to buy this
- 1 egg, beaten
- ¼ cup butter, melted or coconut oil, melted
- 1 ½ tbsp sweetener of choice: coconut sugar (paleo,) or for low carb use 1 ¼ tbsp erythritol, I used this one.
- ½ tsp cinnamon, for sprinkling on the top of chips
- 1 ½ tbsp sweetener of choice for sprinkling on the top of chips: coconut sugar, or erythritol for low carb
- Pumpkin Pie Dip Ingredients:
- ½ cup pumpkin puree (unsweetened, pumpkin should be the only ingredient)
- ¼ cup unsweetened full fat canned coconut milk, or heavy cream
- 2 tbsp sweetener of choice: coconut sugar (paleo) or for low carb use erythritol, like this one
- 2 tsp pumpkin pie spice
- ¼ tsp vanilla extract
- ¼ tsp cinnamon
- Caramel Sauce Ingredients:
- 2 tbsp sweetener of choice: coconut sugar (paleo), or for low carb use erythritol
- 2 tbsp butter, or coconut oil
- 2 tbsp heavy cream or coconut milk
- ⅛ tsp molasses
- ⅛ tsp vanilla extract
- 2 tbsp whipped cream or coconut cream, optionally sweetened with a couple drops honey or liquid stevia to taste.
- ½ tbsp. chopped nuts * optional
- Preheat oven to 350° F, and line a baking sheet with parchment paper. In a large mixing bowl combine: 1 cup and two tbsp. almond flour, 1 egg, ¼ cup melted butter or coconut oil, 1 ½ tbsp. granular sweetener of choice. Mix thoroughly together to form dough.
- Spoon dough onto a large piece of parchment paper and put 2nd piece of parchment on top of dough, *see photo above. Press dough flat between the papers and roll with rolling pin or use hands to press and spread out dough. Making sure not to roll out dough too thin.
- Once dough is spread out, pull top parchment paper off, and place bottom paper with dough onto baking sheet. Use a knife or pizza cutter to cut pie crust into shapes (square, or triangle shapes work well), see photo*.
- In a small bowl combine: 1 ½ tbsp granular sweetener of choice, and ½ tsp cinnamon. Mix together thoroughly. Sprinkle cinnamon and sweetener mixture over the top of the pie crust chips. Bake for 12 minutes or until chips start browning at edges. Remove from oven and cool.
- In a medium bowl combine all the pumpkin pie dip ingredients. Mix together or whisk together thoroughly. Set aside.
- In a small sauce pan over medium heat combine all the caramel sauce ingredients except for the vanilla extract (it is added later). Melt and combine ingredients in sauce pan. Once all is combined and melted, bring to a boil on medium for 2 minutes and the then remove from heat. Let sauce cool for a couple minutes and then add the vanilla extract and mix it in. Let sauce cool and thicken for a few minutes.
- Place pumpkin dip in a serving bowl on a large platter. Drizzle pumpkin dip with caramel sauce. Top with whipped cream or coconut cream. Place cinnamon pie crust chips on the platter surrounding the dip. Serve and enjoy dipping.
Nutritional Data for Low Carb Version (using Swerve erythritol as sweetener of choice): Servings: 5, Serving size: 1 out of 5 portions (exact number amount depends on how large you cut the chips), Cal: 354, Carbs: 9 g / Net Carbs: 5.2 g, Fiber: 3.8 g, Fat: 30 g, Protein: 8 g, Sodium: 189 mg, Sugar: 2 g Nutritional Data for Paleo version (using coconut sugar as sweetener of choice): Servings: 5, Cal: 376, Carbs: 16 g / Net Carbs: 12.2 g, Fiber: 3.8 g, Fat: 30 g, Protein: 8 g, sodium: 190 mg, Sugar: 9 g *all nutritional data are estimates based on the products I used*
Heal cavities, gum disease, and whiten teeth with natural homemade toothpaste and diet
The truth is, the most important action you can take to maintain oral health is to eat a healthy diet. Avoid all artificial additives (flavors, colors, preservatives), GMOs, pasteurized dairy, and refined sugars. Do not consume foods laden with herbicides and preservatives (especially the “dirty dozen”) or animal protein (meat or dairy) from factory raised animals or farm raised fish. The healthiest diet consists of whole unadulterated foods, 80% of which are raw, organic vegetables and fruits (and eat more vegetables than fruit). It is possible, through a truly healthy diet and proper oral care, to whiten and re-mineralize your teeth, to re-build your enamel, and to heal your gums. Commercial toothpaste is toxic. You can avoid most of these toxic ingredients by using a ridiculously expensive natural toothpaste, but many still contain sodium laureth sulfate or other questionable ingredients such as glycerin, which prevents re-mineralization.
Homemade Toothpaste Recipe
The basic recipe for homemade toothpaste is equal parts of coconut oil and baking soda. Make sure both are organic and your baking soda is aluminum free. From here, you can add other ingredients and adjust ratios if necessary. Simple Homemade toothpaste recipe:
- Equal parts of coconut oil and baking soda
- Add essential oil to taste
- Add stevia (if desired) to taste
For 6 tablespoons of oil to 6 tablespoons of baking soda, add up to15 drops of essential oil. Try peppermint, eucalyptus, cinnamon, clove, lemon, orange, rosemary, or discover others. Each essential oil provides more than taste; each adds its own benefit. Add drops of one, or experiment with combinations. But be sure to buy your essential oils from a reputable source and ensure you are getting the right genus species. Do your research.
- Peppermint – a powerful anti-oxidant
- Eucalyptus – antifungal, antibacterial, antiviral, anti-inflammatory
- Cinnamon – antifungal, antibacterial, antiviral, anti-inflammatory, antioxidant
- Clove – antiviral, antibacterial, antifungal and an amazing antioxidant, the highest antioxidant essential oil. It is approved by the Dental Association for use as a dental anesthetic. It’s great for killing Candida.
- Lemon – antifungal, antibacterial, antiviral, anti-inflammatory, antioxidant
- Orange – antiseptic and antioxidant
- Rosemary – antifungal, antibacterial, antiviral
Neem oil and tea tree oil could also be used for antibacterial qualities. Try 6-8 drops but know that neither one is a flavor enhancer. They may help tighten up gum tissue, however. Your basic recipe can be changed in a variety of ways. Coconut oil is solid at room temperature, sesame oil is not. You can replace as much coconut oil with sesame oil as desired to reach the consistency you prefer. But realize this will also change the taste and the color. Your dry ingredients can also be altered. Try adding trace minerals, calcium magnesium powder, bentonite clay, and/or diatomaceous earth to the mix, removing an equal amount of baking soda and adjusting for consistency. Trace minerals, calcium magnesium powder, and diatomaceous earth will all aid in re-mineralization, while bentonite clay will aid in drawing out impurities as it, like the aforementioned dry ingredients, adds grit. Hydrogen peroxide is added to many home toothpastes, especially those formulated for whitening. But hydrogen peroxide is one of those ingredients you are not supposed to swallow and it can irritate the gums. It is not a good idea for kids or for anyone with sensitive, damaged, or diseased gums. Gum disease is not only avoidable, it is, contrary to conventional opinion, completely reversible. If you try one of the recipes above, or have your own recipe, we’d love to hear about it in the comments below. If you would like more information on how to eat healthy, check out 80% Raw. If suffer from periodontal disease, or you are battling tooth decay or cavities, we highly recommend stepping it up with the recipe for Shillington’s Tooth and Gum formula. Combine this formula with a homemade natural toothpaste and a healthy diet and most people can rebuild enamel, heal the entire mouth, and have a perfect smile.
Mushrooms prevent Breast Cancer
Mushrooms Enhance Immune Function and Protect Against Cancer
Mushrooms support the immune system
Mushrooms contain specialized lectins (ABL) that recognize cancer cells, and prevent the cells from growing and dividing.1,2 Mushroom phytochemicals enhance the activity of natural killer cells, which are specialized immune cells that attack and destroy virus-infected and cancerous cells.3
Mushrooms are unique in their breast cancer preventing (anti-aromatase) effects
Frequent consumption of mushrooms (approximately 1 button mushroom per day) has been shown to decrease the risk of breast cancer by 64%.4 Mushrooms are thought to protect against breast cancer particularly because they inhibit an enzyme called aromatase, which produces estrogen. Mushrooms are one of the very few foods that inhibit aromatase (pomegranate is another), and several varieties of mushrooms, especially the commonly eaten white button and portobello mushrooms, have strong anti-aromatase activity.5
Mushrooms protect against all cancers
Consumption of mushrooms does not only protect against breast cancer. In addition to anti-aromatase activity, white, cremini, portobello, oyster, maitake, and reishi mushrooms have all been shown to have a wide variety of anti-cancer properties. These effects have been studied in relation to stomach, colorectal, breast, and prostate cancers.6-14
Mushrooms add unique flavors and textures to vegetable dishes, and are delicious paired with fresh herbs. Combining mushrooms with the onion family, green and cruciferous vegetables, and beans, creates delicious, healthful, and powerfully protective meals. Remember that mushrooms should only be eaten cooked: several raw culinary mushrooms contain a potentially carcinogenic substance called agaritine, and cooking mushrooms significantly reduces their agaritine content.15,16
1. Yu L, Fernig DG, Smith JA, et al. Reversible inhibition of proliferation of epithelial cell lines by Agaricus bisporus (edible mushroom) lectin. Cancer Res 1993;53:4627-4632.
2. Carrizo ME, Capaldi S, Perduca M, et al. The antineoplastic lectin of the common edible mushroom (Agaricus bisporus) has two binding sites, each specific for a different configuration at a single epimeric hydroxyl. The Journal of biological chemistry 2005;280:10614-10623.
3. Borchers AT, Krishnamurthy A, Keen CL, et al. The Immunobiology of Mushrooms. Exp Biol Med 2008;233:259-276.
4. Zhang M, Huang J, Xie X, et al. Dietary intakes of mushrooms and green tea combine to reduce the risk of breast cancer in Chinese women. Int J Cancer 2009;124:1404-1408.
5. Grube BJ, Eng ET, Kao YC, et al. White button mushroom phytochemicals inhibit aromatase activity and breast cancer cell proliferation. The Journal of nutrition 2001;131:3288-3293.
6. Hara M, Hanaoka T, Kobayashi M, et al. Cruciferous vegetables, mushrooms, and gastrointestinal cancer risks in a multicenter, hospital-based case-control study in Japan. Nutr Cancer 2003;46:138-147.
7. Zhang CX, Ho SC, Chen YM, et al. Greater vegetable and fruit intake is associated with a lower risk of breast cancer among Chinese women. Int J Cancer 2009;125:181-188.
8. Martin KR, Brophy SK. Commonly consumed and specialty dietary mushrooms reduce cellular proliferation in MCF-7 human breast cancer cells. Exp Biol Med 2010;235:1306-1314.
9. Fang N, Li Q, Yu S, et al. Inhibition of growth and induction of apoptosis in human cancer cell lines by an ethyl acetate fraction from shiitake mushrooms. J Altern Complement Med 2006;12:125-132.
10. Ng ML, Yap AT. Inhibition of human colon carcinoma development by lentinan from shiitake mushrooms (Lentinus edodes). J Altern Complement Med 2002;8:581-589.
11. Adams LS, Phung S, Wu X, et al. White button mushroom (Agaricus bisporus) exhibits antiproliferative and proapoptotic properties and inhibits prostate tumor growth in athymic mice. Nutr Cancer 2008;60:744-756.
12. Lakshmi B, Ajith TA, Sheena N, et al. Antiperoxidative, anti-inflammatory, and antimutagenic activities of ethanol extract of the mycelium of Ganoderma lucidum occurring in South India. Teratog Carcinog Mutagen 2003;Suppl 1:85-97.
13. Cao QZ, Lin ZB. Antitumor and anti-angiogenic activity of Ganoderma lucidum polysaccharides peptide. Acta pharmacologica Sinica 2004;25:833-838.
14. Lin ZB, Zhang HN. Anti-tumor and immunoregulatory activities of Ganoderma lucidum and its possible mechanisms. Acta pharmacologica Sinica 2004;25:1387-1395.
15. Toth B, Erickson J: Cancer induction in mice by feeding of the uncooked cultivated mushroom of commerce Agaricus bisporus. Cancer Res 1986;46:4007-4011.
16. Schulzova V, Hajslova J, Peroutka R, et al: Influence of storage and household processing on the agaritine content of the cultivated Agaricus mushroom. Food Addit Contam 2002;19:853-862..
Health and Wellness Associates
Archived Article : Dr Furhman
If you need help in learning how to prevent breast cancer, or you have had breast cancer and you need to enrich your immune system, please call us at 312-972-9355
Warning Signs You May Be Dating a Married Man
Think you’ve found the perfect man but some things just aren’t adding up? Is he a bit of a mystery? Sarah Symonds is a former mistress and author of Having an Affair? A Handbook for the Other Woman. She gives her tips for recognizing the signs that a man you’re dating may be married:
- You met in a bar. “If you are meeting for the first time in a bar, that doesn’t bode well. So many married men hang out in bars hoping to get lucky,” Sarah says.
- He has an indentation or tan line on his ring finger. When you first meet him, look for an obvious sign of a wedding ring that was just removed.
- He pays for dinners and drinks in cash. This could be because he doesn’t want a paper trail or credit card bust from his wife.
- He has more than one cell phone and won’t give you both phone numbers. “One is for his wife, and one is for his secret life,” Sarah says. Also note if he always goes outside to take private calls when he’s with you.
- He tends to call you while at the store, walking the dog, getting gas ” places he’s dashed out to in order to call. “These are places where he’s escaped the family home to go out and call you, his secret lover,” she says.
- He doesn’t reply to your texts for hours and is not available to talk freely in the evenings. He may ask you not to call after certain times. “It’s because he’s at home with his family and can’t answer,” Sarah says.
- He’s always busy on the weekends and doesn’t want to make plans for less than 10 days time. He can’t be spontaneous when he has a family to juggle.
- He doesn’t introduce you to his friends.
- He finds excuses for why he can’t invite you back to his place. “My main message to women out there who might fall for these things is to find a reason to go back to his place. If he won’t take you home, there’s a reason why,” Sarah says.
Health and Wellness Associates
Archived Article ; Symonds
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