Rice Or Roti: What Should You Eat For Dinner For Better Health And Sleep?

Health experts are often asked whether it is better to have rice or roti for dinner. Both are staples of Indian cuisine, but their effects on the body can differ depending on lifestyle, health goals, and digestive capacity. Here’s a closer look at which option may be more beneficial for your health and sleep.

Roti

Roti, also known as chapati, made from wheat, is rich in fibre, protein, and complex carbohydrates. These nutrients provide slow-release energy, keeping the stomach full for longer.

Benefits

Blood sugar control: Roti has a lower glycaemic index than rice, helping maintain stable blood sugar levels.

Supports weight loss: It keeps you fuller for longer, reducing the chances of overeating.

Better digestion: High fibre content promotes a healthy digestive system.

When To Avoid

Roti may feel heavy for those with constipation or digestive issues. Eating it late at night can also take longer to digest.

Rice

Rice, particularly plain rice or khichdi, is high in starch and digested quickly. This makes it a light, comforting option for dinner.

Benefits

Easy digestion: Rice is quickly absorbed, keeping the stomach light at night.

Aids sleep: Carbohydrates in rice increase serotonin and melatonin, promoting restful sleep.

Low sodium: Rice is low in sodium, which is beneficial for people with high blood pressure.

When To Avoid

Those aiming for weight loss should limit white rice. Diabetics should also monitor their rice intake carefully.

Both roti and rice offer unique benefits for dinner. Roti is better for weight management and blood sugar control, while rice is ideal for a light meal, better sleep, and easier digestion. Choosing the right option depends on your health goals and lifestyle.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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9 Hypertension Myths We’ve All Believed For Far Too Long

According to the World Health Organization (WHO), over a billion of the world population suffers from hypertension, but many of these people have no idea they have the disease or knowingly neglect their condition, exposing themselves to the risk of heart disease, stroke, and other no less serious complications. In part, this is because many of us are misled to believe that high blood pressure is not a serious issue, or that only older people suffer from it. None of that is true.

In fact, reputable sources like the WHO and the American Heart Association (AHA) report that there are quite a lot of dangerous myths surrounding high blood pressure, myths that end up causing a great deal of harm to hypertension sufferers all across the globe. In this article, we dispel 9 such seriously misleading myths, so that we’re able to understand hypertension more and take better care of ourselves and our loved ones.

 

1. Hypertension isn’t a serious issue

Hypertension is one of the most common chronic irreversible health conditions in the US. According to the AHA, around 45% of Americans suffer from hypertension, which is nearly half of the overall population. At the same time, the severity and potential dangers of this health condition are grossly underestimated, and many consider high blood pressure to be no big deal. This is just not true, and in reality, high blood pressure can lead to many serious complications and even sudden death.

Over time, hypertension makes larger blood vessels less elastic, which impairs the oxygen supply to various organs, and can even make small blood vessels in the brain burst and become blocked. According to the WHO, high blood pressure can lead to the following health issues: 

 

Heart attack 

 

Heart failure

 

Irregular heartbeat (this can lead to sudden death) 

 

Chest pain, also known as angina 

 

Stroke 

 

Kidney damage.

 

Medical News Today further reports that hypertension can lead to vision loss, sexual dysfunction, and peripheral artery disease. Without a doubt, these dangerous factors make hypertension a very serious condition that requires treatment and lifestyle adjustments. 

 

2. I don’t use salt in my food, so I’m managing my sodium levels

Managing your sodium intake is crucial when you have high blood pressure. Many people conflate sodium intake with the amount of salt you add to your foods, but in reality, reducing or eliminating the use of table salt in your diet is just part of the solution. As a matter of fact, the CDC established that processed foods account for at least 40% of our daily sodium intake, namely the following foods:

Pizza 

Sandwiches 

Bread 

Eggs and omelets 

Sandwich meat 

Canned soup 

Chips, pretzels, crackers, and other savory snacks 

Tacos and burritos 

Cheese. 

 

Even sweet ultra-processed foods, such as chocolate, candy, breakfast cereals, and soft drinks are extremely high in salt. Therefore, looking at labels is key - search for the keywords “sodium”, “Na”, and “soda” on the ingredient label. Also understand that consuming added sea salt or kosher salt is the same as regular table salt, as all three of these have the same sodium content.

The WHO recommends cutting down your daily sodium intake to 5 grams a day, a small sacrifice to pay for your cardiovascular health. They state that doing so would prevent 2.5 million deaths every year.

3. Hypertension is inevitable

Another common misconception is the idea that high blood pressure cannot be prevented, especially in older age, and everyone is bound to get it. Although hypertension is more prevalent in older adults, it’s by no means a normal part of aging. Not all seniors and not only older people suffer from this condition: the condition affects 63.1% of people 60+ years old, 33.2% in the 40-59 age range, and 7.5% in the age range of 18-39. 

 

In addition, many people also believe that they will surely have hypertension if the condition runs in the family. While it is certainly true that hypertension has a genetic component, research shows that maintaining a healthy lifestyle and diet can cancel out the genetic predisposition to high blood pressure. 

 

According to a 2018 study looking at 277,005 patients concluded the following: “We show that adherence to a healthy lifestyle (including [healthful] diet, limited alcohol consumption, low urinary sodium excretion, low body mass index [BMI], and increased physical activity) is associated with lower blood pressure regardless of the underlying blood pressure genetic risk”. Therefore, though hypertension isn’t curable, it’s very much so preventable, no matter what your genetic risk or age is. 

 

4. Only men suffer from high blood pressure

As we’ve already established, lifestyle plays an incredibly important role in diminishing one’s risk of hypertension. Similarly, a poor diet, low activity levels, and being overweight can increase one’s risk of high blood pressure for both men and women. 

 

In fact, in the age range of 45–64 years, men and women have a nearly identical risk of hypertension according to 2016 statistics. What’s more, after 64 years old, women have a higher risk of hypertension than men. The only age range in which men are more likely to develop hypertension is 45 years old and younger.

5. You’re fine if only one of the measurements is off

You’re likely aware that blood pressure (bp) readings consist of two measurements - the top (systolic) blood pressure number and the second (diastolic) number. Systolic measurements show the pressure with which blood runs through the veins during a heartbeat, whereas the diastolic measurement reflects the blood pressure while your heart is resting.

 

Systolic blood pressure of 130 and above is considered high, as is diastolic pressure of 80 and greater. 

 

Oftentimes, people pay more attention to the top number, as higher systolic bp is associated with an increased risk of stroke and heart attack in older adults. However, higher diastolic measurements are just as important as systolic ones, and you must seek treatment if you get any consistently high readings to prevent your organs from damage.

6. Low blood pressure isn’t an issue

Low blood pressure, or hypotension, is definitely less talked about than hypertension, but that doesn't mean that hypotension is benign. While many people have a naturally lower blood pressure than others, drops in blood pressure can be a concern, as it can cause dizziness, or make you faint or go into shock. The first two are a concern, especially for the elderly, as they often lead to a serious fall. Shock, on the other hand, is even more dangerous, as it can cause sudden death if not treated immediately.

 

7. Red wine is considered healthy for the heart, so I can safely indulge in it

Red wine is touted for its ability to benefit the body, and the incredible antioxidants present in red wine can really improve your digestion and help reduce the risk of degenerative diseases, including hypertension. However, that doesn't mean that you can drink as much red wine as you can. In fact, according to the most recent research, just 1 glass once in 2 weeks is enough to reap all the benefits of red wine, and having more than half a glass to a glass of red wine a day will actually harm your health. 

 

What's more, the AHA points out that heavy and regular consumption of alcohol can lead to dramatic spikes in blood pressure or even heart failure, stroke, and an irregular heartbeat. Not to mention that all alcoholic beverages are super high in sugar and will make you gain weight if you drink alcoholic beverages regularly.

8. Surely, I would notice the symptoms if I had hypertension

There's a reason why doctors call hypertension "the silent killer". Unfortunately, most people don't know that they have the condition until they start measuring their blood pressure regularly. In fact, it was estimated that around 11 million people in the US do not know that they have high blood pressure. It can take years of having the condition for common symptoms like feeling tired, dizzy, lightheaded, or confused to appear. Therefore, it's safest to measure your blood pressure regularly, especially if you're older or have a genetic predisposition to hypertension.

 

9. Once my blood pressure normalizes, I can stop taking my prescription

If you were diagnosed with hypertension, you'll likely be suffering from the condition for life, at least until doctors find a cure for it. Medication may bring your blood pressure back to normal, but that doesn't mean that you have to stop taking it, even if you also adjust your lifestyle and diet. 

 

Never discontinue a blood pressure medication prescription without your doctor’s knowledge and approval. As the AHA points out on their website: “Expect to treat high blood pressure for life. Doctors will sometimes reduce a [person’s] drug dosages after achieving normal blood pressure and maintaining it for a year or more, although it is rare for the treatment to be stopped entirely. Some form of treatment must be continued over a lifetime for good results.”

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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6 Little-Known Dangers of Restricting Sodium Too Much

Sodium is an important electrolyte and main component of table salt.

Too much sodium has been linked to high blood pressure, and health organizations recommend that you limit your intake .

Most current guidelines recommend eating less than 2,300 mg per day. Some even go as low as 1,500 mg per day.

However, even though too much sodium causes problems, eating too little can be just as unhealthy.

Here are 6 little-known dangers of restricting sodium too much.

1. May increase in insulin resistance
A few studies have linked low sodium diets to increased insulin resistance .

Insulin resistance is when your body’s cells don’t respond well to signals from the hormone insulin, leading to higher insulin and blood sugar levels.

Insulin resistance is believed to be a major driver of many serious diseases, including type 2 diabetes and heart disease .

One study involving 152 healthy people found that insulin resistance increased after only 7 days on a low sodium diet .

Yet, not all studies agree. Some have found no effect, or even a decrease in insulin resistance .

However, these studies varied in length, study population, and degree of salt restriction, which may explain the inconsistent results.

    summary

    Low sodium diets have been associated with increased insulin resistance, a condition that causes higher blood sugar and insulin levels. This may lead to type 2 diabetes and other serious diseases.

2. No clear benefit for heart disease

It’s true that reducing your sodium intake can reduce your blood pressure.

However, blood pressure is only a risk factor for disease. What’s really significant is hard endpoints like heart attacks or death.

Several observational studies have looked at the effects of low sodium diets on heart attacks, strokes, and the risk of death .

One study found that less than 3,000 mg of sodium per day is linked to an increased risk of dying from heart disease, including heart attacks and strokes .

Disturbingly, another study reported a higher risk of dying from heart disease at the lower sodium levels that many guidelines currently recommend .

However, other studies have reported conflicting results, so this matter is far from settled .

In a 2011 review, reducing sodium didn’t reduce the risk of dying from heart attacks or strokes, and it increased the risk of death from heart failure .

    summary

    Although the evidence is mixed, some observational studies show that low salt diets are linked to an increased risk of death from heart attacks or strokes. Controlled trials show no clear benefit.

3. Increased risk of death from heart failure

Heart failure is when the heart is not able to pump enough blood around the body to meet its needs for blood and oxygen.

This doesn’t mean that your heart stops working completely, but it’s still a very serious health issue.

Interestingly, low sodium diets have been linked to an increased risk of death in people with heart failure.

One review found that for people with heart failure, limiting sodium intake increased the risk of dying .

In fact, the effect was strong — people who restricted their sodium intake had a 160% higher risk of death. This is concerning, as people with heart failure are often told to limit their sodium intake.

Yet, the results were strongly influenced by only one study, so more research is needed.

    summary

    There’s some evidence that people with heart failure may have a higher risk of dying on a low sodium diet. However, more studies are needed to confirm this.

4. May raise LDL (bad) cholesterol and triglycerides

Many factors can increase the risk of heart disease, including elevated LDL (bad) cholesterol and triglycerides.

Some studies have found that low sodium diets may increase both LDL (bad) cholesterol and triglyceride levels.

In a 2003 review of studies in healthy people, low sodium diets caused a 4.6% increase in LDL (bad) cholesterol and a 5.9% increase in triglycerides .

A more recent review reported a 2.5% increase in cholesterol and a 7% increase in triglycerides .

What’s more, these studies found that salt restriction only caused minor reductions in blood pressure, on average, with a slightly stronger effect in people with high blood pressure.

    Summary

    Studies have found that limiting salt may raise LDL (bad) cholesterol and triglycerides, which are common risk factors for heart disease.

5. Increased risk of death for people with diabetes

People with diabetes have an increased risk of heart attack and stroke .

Therefore, many guidelines for those with diabetes recommend limiting salt intake .

However, some studies have found an association between low sodium intake and an increased risk of death among those with both type 1 and type 2 diabetes .

However, these were observational studies, and their results should be interpreted with caution.

    Summary

    People with type 1 and type 2 diabetes may have an increased risk of death on a low sodium diet. However, this needs to be studied further.

6. Higher risk of hyponatremia (low blood levels of sodium)

Hyponatremia is a condition characterized by low levels of sodium in the blood.

Its symptoms are similar to those caused by dehydration. In severe cases, the brain may swell, which can lead to headaches, seizures, coma, and even death .

Certain populations, like older adults, have a higher risk of hyponatremia .

That’s because older adults are more likely to have an illness or take medication that can reduce sodium levels in the blood.

Athletes, especially those who participate in long-distance endurance events, are also at a high risk of developing exercise-associated hyponatremia .

In their case, it’s usually caused by drinking too much water and failing to replace the sodium that’s lost through sweat .

    summary

    A condition called hyponatremia, or low blood sodium levels, may affect certain people like older adults and some athletes. Eating less salt raises the risk of this condition.

The bottom line

The National Academy of Medicine (NAM) recommends a sodium intake of less than 2,300 mg per day, corresponding to 5.8 grams of salt.

Studies suggest that there’s a J-shaped curve when it comes to the effects of sodium.

Too much may be harmful, but too little can also have serious consequences.

The lowest risk of health issues and death seems to be somewhere in between.

Controversially, some researchers have suggested an intake of 3,000–5,000 mg of sodium per day is considered optimal.

This exceeds the maximum daily intake recommended by NAM, but it’s similar to what the average person already eats in the United States.

This amounts to 7.5–12.5 grams of table salt per day, which equals 1.5–2.5 teaspoons per day (salt is only 40% sodium, so multiply sodium by 2.5 to find the amount of salt).

However, many people may benefit from restricted sodium intake, such as those with salt-sensitive high blood pressure .

If you have a medical condition that requires a diet low in sodium, or if your healthcare provider has advised you to limit your intake, by all means, continue to do so.

However, if you’re a healthy person trying to stay healthy, there’s no good evidence that following a low sodium diet will improve your health.

Most of the excess sodium people eat comes from processed, packaged foods — stuff you shouldn’t be eating much of anyway.

Adding some salt to your healthy foods to improve their flavor is both safe and healthy — and can make your diet much more pleasurable.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Health Benefits Of Himalayan Salt

Imagine everyone sitting down for a big family feast. The best china set gently upon silk cloth, crystals brimming with fresh apple-cinnamon-ginger juice. An array of baked, steamed and sautéed vegetables decorate the table. Suddenly Grandma reaches for the salt, startled she rears back and exclaims, “Why is the salt PINK?!”

Oh, Grandma, “It’s Himalayan salt, and it’s wonderful!”

Origins

The Himalayan mountain range stretches across Asia passing through China, Nepal, Myanmar, Pakistan, Bhutan, Afghanistan, and India. Most people associate the Himalayans with Mount Everest, the highest peak on this planet, but here is something new to think about- salt.

Once upon a time (a couple of hundreds of millions of years ago) crystallized sea salt beds, now deep within the Himalayans, were covered by lava. Aside from being kept it in a pristine environment that has been surrounded by snow and ice year round, the lava is thought to have protected the salt from modern-day pollution leading to the belief that Himalayan Pink salt is the purest salt to be found on earth. It is now hand-mined from the mountains and brought to the culinary market.

Why Pink? 

The many hues of pink, red and white are an indication of this salt’s rich and varying mineral and energy-rich iron content.

Benefits of Himalayan Salt

In the same manner that vitamins and minerals are perfectly packaged in fruits and vegetables because this salt was formed the minerals naturally within the sodium work in synergy.
(Synergy is the interaction of multiple elements in a system to produce an effect different from or greater than the sum of their individual effects.)

Iodine

Natural salts are rich in iodine, so it doesn’t need to be artificially added in.

Less Sodium Consumed Per Serving

Himalayan salt is made of the same components as table salt but since the crystal structure is larger than refined salt, and by volume- this salt, therefore, has LESS sodium per 1/4 teaspoon. Serving- because the sea salt crystals or flakes take up less room on a teaspoon than highly refined tiny table salt grains.

Packs a Hearty 80+ Minerals and Elements

Himalayan salts are mineral packed crystals which formed naturally within the earth made up of 85.62% sodium chloride and 14.38% other trace minerals including sulphate, magnesium, calcium, potassium, bicarbonate, bromide, borate, strontium, and fluoride (in descending order of quantity).
Because of these minerals Himalayan pink salt can:

• Create an electrolyte balance
• Increases hydration
• Regulate water content both inside and outside of cells
• Balance pH (alkaline/acidity) and help to reduce acid reflux
• Prevent muscle cramping
• Aid in proper metabolism functioning
• Strengthen bones
• Help the intestines absorb nutrients
• Prevent goiters
• Improve circulation
• Dissolve and eliminate sediment to remove toxins

It is even said to support libido, reduce the signs of aging, and detoxify the body from heavy metals.

Pink Salt vs. Sea Salt

Even though pink salts come from the mountains, they are technically sea salts as well. All salt comes from a salted body of water—namely, ocean or salt-water lake. However, Himalayan salt is said to be the purest form of sea salt. 

Why Table salt is inferior

Commercial refined salt is not only stripped of all its minerals, besides sodium and chloride but is also chemically cleaned, bleached and heated at unnecessarily high temperatures.

Also, it is treated with anti-caking agents which prevent salt from mixing with water in the salt container. These agents also prevent dissolving within our system leading to build up and then deposit in organs and tissue, causing severe health problems.

Finally, the iodine that is added to salt is usually synthetic which ‘s hard for your body to process properly. Shockingly under U.S. law, up to 2% of table salt can be additives.

The Many Uses of Pink Salt

Before you start soaking up all these benefits and uses without knowing where to buy the stuff, we’ve got you covered. You can use Himalayan salt for anything from food to feet so that you and your family will reap its internal and external benefits!

Cooking and Curing

Use pre-ground salt or grinders like any other salt.

Salt Slabs

These are used as serving platters , the slabs will impart an enhanced salt taste and mineral content.
Chilled: decorate with fruits, sushi, vegetables or cheese.
Frozen: present cold desserts and even sorbets.
Heated: use the slabs to sear vegetables, shrimp, fish fillets or thinly sliced beef or even to fry an egg.
The dense salt blocks conduct heat beautifully with near perfect heat distribution.
Best of all, Himalayan salt is naturally anti-microbial, so clean up requires just a quick scrub or rinse.

Decoration

Use the salts in containers, as décor crystals and sprinkled on food for presentation.

Bathing

Throw in the tub for a detoxifying Himalayan salt bath. The replenishing nutrients stimulate circulation and soothe sore muscles. Naturally rich in 80+ nourishing and skin-replenishing minerals, bathing with pink bath salt is a healing and therapeutic experience for mind and body.

Potpourri Holders and Essential Oil Diffusers

Many on-line sites sell beautiful home décor featuring the pink salt as crystal rocks.

Air Purification

Crystal rock lamps for air purification are also found. Hopefully, now you will not be as shocked as Grandma when you reach for the salt shaker and find pink crystals staring back at you!
If you eat meat, brining should be in your bag of tools. Brining makes the meat very juicy and succulent! Here’s is an incredibly simple recipe for it.

Basic Low Sodium Brine For Pork and Poultry

(Brine will work for up to 8 lbs. of protein.)

Ingredients

• 1-gallon water
• 3 ounces sea salt
• 3 ounces sugar (optional)
• 1 tablespoon Citrus zest (lemon, lime or orange – optional)

Instructions

1. Add the salt, sugar and other aromatics to a pot and bring the water to a simmer until the salt and sugar have dissolved.
2. Remove the pot from the heat and chill before using the brine.
3. Let your protein brine for 6 hours.
4. Drain the protein, and let it rest and air dry in the fridge for 2 hours.
5. Roast, broil or grill as you would!                                        
   this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
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   https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
   https://kneereplacement-stickclub.blogspot.com. for info on knee replacement              

10 Health Benefits of Eating Tomatoes

Tomatoes are sweet, tasty, and extremely versatile in the kitchen, and to an extent, this already makes them attractive enough. However, there are many other reasons why you should consume them more often. As many of you may know, these red fruits are packed with vitamin C, are low in calories, and are fat-free - but that's not all! Here are 10 even better things tomatoes do for your health:

1. They're full of everything you need for good health
One serving of red, ripe, raw tomatoes is packed with rich sources of vitamins A, C, K, folate and potassium. Their amount of sodium, saturated fat, cholesterol, and calories are very low. They are loaded with thiamin, niacin, vitamin B6, magnesium, phosphorus, and copper, which are all essential for our health. In a single serving, tomatoes can provide you with 2 grams of fiber, which is 7% of the daily recommended amount.

2. Promote skin health
Like carrots and sweet potatoes, tomatoes contain beta-carotene, which contributes to our skin's protection against the sun and its damage. They also contain lycopene, which helps to reduce our skin's sensitivity to UV light - one of the main contributors to fine lines and wrinkles on our skin.

3. Strengthen the bones
With their rich vitamin K and calcium content, tomatoes provide the boost you need for your bones' health, as these minerals help to strengthen and repair bones. Lycopene (red pigment), found in tomatoes, as well as carrots and watermelons, is said to greatly improve bone mass, and serves as an excellent natural way to fight osteoporosis.

4. Fight cancer
Tomatoes are natural cancer-fighting agents, and probably one of the most delicious ones you could ever eat. Their concentration of lycopene (again) helps to reduce the risk of various cancers, including prostate, mouth, throat, pharynx, cervical, stomach, esophagus, rectal, colon, and ovarian. This is due to their antioxidant (vitamins A and C) content, which helps fight the free radicals that cause cell damage.

5. Balance blood sugar
If you thought eating sweet foods won't help your sugar levels, you haven't heard of this benefit yet. Because of their great source of chromium, tomatoes are outstanding blood sugar regulators. So if you're willing to balance the sugar level in your blood, don't forget to add more of them to your diet (read more on how you can do this below).

6. Improve vision

You can also reap terrific benefits for your eyes and vision by including more red goodness in your dishes. One of the nutrients found in tomatoes, vitamin A, is known to bring great improvements in vision and night blindness. According to recent studies, tomatoes have also been found to reduce the risk of macular degeneration, which is a serious and irreversible eye condition.

7. Boost hair health
Apart from being beneficial for the eyes, the vitamin A found in tomatoes can even boost your hair's health. It might not offer solutions for thinning hair, but it surely helps to strengthen your hair and add more shine to it.

8. Prevent kidney stones and gallstones
Kidney stones and gallstones are common health problems that may be prevented by eating tomatoes. They're said to reduce the risk of these problems arising, especially if they are eaten without the seeds.

9. Alleviate chronic pain
Did you know tomatoes can also fight pain? If you are suffering from mild to moderate chronic pain, such as from arthritis, chronic inflammation or back pain, you may want to consider tomatoes as a natural remedy. Since they are high in bioflavonoids and carotenoids (both anti-inflammatory agents), eating tomatoes can significantly lessen your pain.

10. Help in weight loss
Tomatoes are packed with water and fiber, making them excellent filling foods to stock up on if you are trying to lose weight. They can make great between-meal snacks instead of apples, and they're also the perfect ingredient to use with your salads, casseroles or sandwiches, to make them more filling. Eating tomatoes will not only leave you satiated and give you lots of health benefits, it does all this without adding any extra calories or fat to your diet.

TIPS: Ways to include tomatoes in your food

• Add slices of tomatoes to your sandwiches, whether they have meat, fish, or are vegetarian
• Make a tomato sandwich, by adding some mustard or mayonnaise as a dressing
• Add chopped tomatoes to any salad (at room temperature, if possible)
• Make pasta sauce out of tomato pulp (canned, cooked or homemade), instead of creams
• Drink tomato juices or make tomato smoothies
• Add chopped tomatoes to your morning scrambled eggs or omelets
• Eat them raw as a mid-afternoon snack
• Add them to stews and soups
• Serve them stewed over baked potatoes or mashed potatoes
• Make tomato salsa to serve with fish, meats, and even salads.    this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
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  https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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