What Happens to Your Body When You Eat Enough Fruits & Vegetables

The nutrition world is fraught with controversy about what is and isn't good for you, but there is one thing most everyone can agree on: We should all be eating more fruits and vegetables. And you don't have to be a mathematician to know the advice about eating five servings of fruits and veggies a day. Or do you?

Researchers discovered that eating 400 grams of fruits and vegetables each day could help prevent chronic illnesses like cancer, heart disease, stroke, and dementia. They translated that into five servings a day, which became the predominant public health message for decades. Today, the message has been simplified even more to "fill half your plate" with produce, thanks to the USDA's MyPlate guidance. Despite the catchy slogan, only about 10% of Americans meet their needs on a typical day.

"The message hasn't really changed, as much as the USDA determined that it's easier for people to relate to a plate visually," says Taylor Wallace, Ph.D., the chief food and nutrition scientist for the Produce for Better Health Foundation. The magic number is still five a day. But today, USDA guidelines recommend cups instead of servings, and the precise number is a function of your individual nutritional needs. For most people, that's about 2 cups of fruits and 3 cups of vegetables.

It's also important to remember that some vegetables are better than none. Only 1 in 10 Americans are consuming the recommended amounts of fruits and vegetables. Therefore, any potential negative effects of choosing conventional foods on health should not be used as an argument for reducing fruit and vegetable consumption. If you are following a budget and are able to purchase more vegetables if you choose conventionally grown instead of organically grown, you will still reap the health benefits. 

What Happens to Your Body When You Eat Enough Fruits & Vegetables

While half of your plate might not seem that ambitious, most people are not getting enough produce in a typical day. But there can be some serious benefits to upping your intake. Here's what the science says you can expect if you hit the magic number of around five servings per day.

You may have a lower risk of heart disease

"The strongest evidence for the benefits of fruits and vegetables is regarding the prevention of cardiovascular disease," says Wallace. Produce is so helpful that an International Journal of Epidemiology study found that people who ate about six servings (or 18 ounces) of fruits and veggies a day were 16% less likely to die from coronary heart disease than people who ate less than 1½ ounces daily.

One big reason is that the soluble fiber in produce can help block the reabsorption of cholesterol from the intestine and can help lower blood cholesterol levels, explains study co-author Edward Giovannucci, M.D., M.P.H., a professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health. (Top sources of soluble fiber include apples, Brussels sprouts, sweet potatoes, pears, oranges, peas and grapefruits). Fiber also slows glucose absorption, a bonus for your heart and your blood sugar. "When sugars are rapidly absorbed in the intestine, blood glucose rises, quickly leading to a rapid increase in insulin," says Giovannucci. "Over time, high levels of insulin and glucose can contribute to diabetes, and can also damage blood vessels, leading to heart disease."

The heart-forward benefits of produce aren't just about fiber. Bell peppers, citrus, kiwis, broccoli, strawberries and others deliver vitamin C, an antioxidant that controls artery-damaging inflammation. Vitamin C also boosts nitric oxide, a gas that relaxes the arteries for better blood flow. It's so helpful that research reveals people who consume a vitamin C-heavy diet may be 21% less likely to die from cardiovascular disease than those who eat little of this nutrient.

You may have a reduced stroke risk

The World Health Organization estimates that feasting on 7½ servings of produce a day might reduce the risk of stroke by anywhere from 10% to 19%. This is in part thanks to potassium. Produce provides more of this blood pressure-lowering mineral than any other food group. And high blood pressure is a leading risk factor for stroke.

But isn't high blood pressure all about sodium? Actually, that's only part of the picture. When you eat, say, a salty pickle, its sodium pulls water into your cells, increasing the pressure in your blood vessels. On the other hand, potassium coaxes water out of cells, lowering blood pressure. "Interestingly, studies show that people who have both very high potassium and very high sodium intakes don't have a problem with hypertension because these electrolytes are in balance," says Wallace.Considering fruits and veg like potatoes, bananas and avocados help deliver the potassium our bodies need and are naturally low in sodium, they're a slam-dunk for stroke prevention.

Your brain health might improve

Whether your goal is emotional well-being now or warding off dementia later, colorful produce can be a helpful ally. A 2020 Nutrients systematic review concluded that consuming five or more daily servings is linked to better mental health, particularly less depression. While any produce was a win, citrus, bananas, berries, apples, kiwis, cucumbers, carrots, lettuce, tomatoes and leafy greens like spinach provided the best brain-supporting benefits. Researchers can't say exactly why produce is a boon for your brain, but they note nutrients that are plentiful in produce, like B vitamins, vitamin C, carotenoids, polyphenols and fiber-rich carbs, are linked to better brain function.

If longer-term brain health is on your mind, flavonoids can help (get them from oranges, berries, apples, pears, peppers and celery). This family of plant compounds is believed to guard against memory loss and dementia by increasing blood flow to the brain, suppressing inflammation and shielding brain cells from harmful beta-amyloid plaques that lead to Alzheimer's disease. For example, a 2021 Neurology study reported that adults who downed the most flavonoids were 19% less likely to experience the early stages of age-related memory loss than those who ate few flavonoids. And if you're an OJ drinker, good news: Volunteers consuming the most flavones, a type of flavonoid abundant in oranges and orange juice, trimmed three to four years off their brain age. 

You may be protected from certain cancers

Wallace shared that 1 in 5 cancers is linked to unhealthy diet and lifestyle habits, which include low intake of fruits and vegetables. How does produce fit in? "In very large epidemiologic studies, where people provide detailed information about everything they eat and drink, the rates of developing some cancers are lower in people who eat a diet high in fruits and vegetables," says Anne McTiernan, M.D., Ph.D., a professor of epidemiology at the Fred Hutchinson Cancer Research Center. Why only "some" cancers? "Certain cancers are so rare that they don't show up enough to study," explains McTiernan. "Or they may be so strongly associated with another cause that it's difficult to see the effects of vegetables and fruits [like cervical cancer and the HPV virus]."

The strongest evidence, according to the National Cancer Institute, is for cancers of the mouth, esophagus, stomach, colon, breast and lungs. For the best defense, they recommend up to 6½ cups of produce a day. But they don't stop there. They call out specific colors and types, namely orange, dark green and cruciferous veg for their carotenoids and glucosinolates, phytochemicals that shield cells from carcinogens and guard against DNA damage.

These colorful veggies are also a powerful weapon against breast cancer. In one recent study, women who loaded up on four weekly servings of yellow-orange and cruciferous vegetables (especially winter squash, broccoli, cabbage and cauliflower) were 17% less likely to develop breast cancer than those who ate these vegetables just twice a week.

You might have easier healthy weight management

Keeping off unwanted weight is as much about what you eat as what you don't. In one study, participants who reported eating nine servings of produce a day were 74% less likely to gain weight over a decade than those who consumed half that amount. The secret ingredient? The volume of fruits and veg that comes from water. Flavorful as produce is, it's roughly 90% H20. "Water provides lots of volume and weight, but no calories," says Barbara Rolls, Ph.D., director of the Laboratory for the Study of Human Behavior at Penn State University, who was not affiliated with the study. "This allows you to eat larger, more satisfying portions for relatively few calories."

However, it's not just about water. As anyone who's ever tried to wolf down a salad can attest, fiber-filled fruits and vegetables take time to chew, especially if they're raw. In addition to giving your mouth a workout, fiber also slows down the rate that food empties from your stomach, explains Rolls, allowing your brain extra processing time to register that you're full. Perhaps that's why research reveals loading up on fruits and non-starchy vegetables can be as effective as a calorie-restricted diet for modest weight loss.

You may live longer

No pill can come close to the cocktail of vitamins, minerals, fiber and 5,000-plus bioactive compounds that fruits and vegetables offer. No wonder they might help you live longer, says a recent study that tracked the eating habits of 108,735 people for three decades. Those who downed two servings of fruit and three servings of non-starchy vegetables daily enjoyed the greatest longevity, reducing their odds of early death from conditions like cancer, cardiovascular disease and respiratory disease by 13% compared to people who only ate two produce servings a day.

The Bottom Line

Today, most of us still aren't following the advice to eat our fruits and veggies, but there are some compelling reasons to up your intake. Whether it's through adding them to things you already eat, keeping canned or frozen versions at-the-ready or adding a side of salad or fruit to your meals, strive to eat five (or more) servings of produce each day

 

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

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7 Ways to Lower Your Blood Pressure Without Medication

If you’re one of the many people struggling to keep the beast of high blood pressure on a leash, let us make one thing crystal clear: Significantly lowering blood pressure is tough—and often requires taking medication (in many cases, more than one) and making some pretty serious changes to your lifestyle. It’s complicated stuff, and can take some trial and error.

Finding the right balance of medications and switching up your behaviors around food, exercise, and other key parts of the way you live your life can feel challenging for even those who can afford any prescriptions they need, shop at the health food store, and try out the latest fitness studio in town. And yet, many of the people with the greatest risk of high BP and its downstream effects live with limited access to heart-healthy food or medication that’s within their budgets, Estelle Darlyse Jean, MD, a board-certified non-invasive cardiologist with MedStar Heart & Vascular Institute, tells SELF.

One method is through the power of your lifestyle, which, yes, is really freakin’ powerful—even if you’re not taking blood pressure meds, you can often make a big dent in your numbers (and if you are, you can use these tactics to support the meds as they do their thing). Tweaks to your habits can lower blood pressure by at least as much as a single medication, says Dr. Jean. Regardless of your medication situation, moving towards a more blood-pressure-friendly daily routine makes a big impact—and you don’t have to overhaul your entire life to see encouraging results at your next check-up. Here’s where to start.

1. Move your body however you can, as much as you can.

Dr. Jean and Dr. Harris both say that exercise is one of the biggest needle-movers for your blood pressure out there. Moving your body can potentially knock your numbers down by about five mmHg. Your goal: 30-plus minutes of moderate-intensity movement like power walking at least three days a week.

If that feels like a lot, don’t panic; research shows that as little as 30 to 60 minutes of exercise per week has a notable impact on blood pressure. Start where you are and increase as you’re able. You don’t have to log 30 straight minutes of movement at a time either. Little exercise “snacks” add up, so try out tactics like dance parties while making dinner, taking the dog for a spin around the block in the morning, or even pacing around the room while you’re on the phone, per suggestions from Colorado State University.

You can also practice a wall sit while catching up on your favorite show; a recent study found that, while pretty much all forms of movement do good by your BP, isometric exercise (in which you build strength by holding a position, not moving—think planks and chair poses), takes the cake.

2. Reduce your sodium intake.

Sodium is a notorious foe for anyone trying to get their blood pressure down, so minding the salt in your diet is a must-do. Though most Americans consume upwards of 3,400 milligrams of sodium per day (mostly from packaged and restaurant foods), the AHA recommends sticking below 2,300 milligrams—and ideally below 1,500 mg if you have high blood pressure. Research suggests this change alone can pull your BP reading down by up to eight mmHg.

Since packaged and restaurant foods are the primary drivers of high sodium intake, cutting back on those things and cooking more at home go a long way in getting towards that 1,500-milligrams-per-day zone, says Dr. Harris. When you do go for premade foods, make it a habit to read labels and opt for lower-sodium versions of things you eat often, like soups, tomato sauces, canned goods, and condiments, per the AHA.

Be patient here. Your taste buds might miss salt at first, but most people who cut down adjust in time, the AHA says. You can take this opportunity to work in more fresh herbs and spices, plus flavors like lemon juice, so that you’re expanding the flavors of what you eat, not just reducing it.

3. Fill your plate with your favorite fruits and vegetables.

You’ve likely heard of the DASH (Dietary Approaches to Stop Hypertension) diet before—and there’s a reason this fruit- and vegetable-forward eating approach is the going recommendation for all people with high blood pressure! It works, says Harris. “The results are impressive—and comparable to using medication,” she notes.

This meal plan is focused on plant-based foods. It recommends four to five servings each of fruits and vegetables, six servings of whole grains, and two or three servings of low-fat dairy per day, while minimizing added sugar and sodium.

Of course, DASH success is dependent on factors like access to healthy food and the understanding and support of friends and family—and research shows that non-white Americans living in low-income communities are less likely to stick with DASH because of these barriers. But whatever DASH-minded adjustments are possible can help, wherever you’re able to make them in ways that work for you: Thankfully, even small changes make a difference here, says Harris. Do your best to add an extra vegetable or fruit to what you eat every day, and build from there.

When people stick to DASH as much as is realistic, they can reap the benefits to the tune of 4-mmHg improvements in systolic BP and 2-mmHg improvements in diastolic BP.

4. Find new mocktail recipes to try.

If you haven’t hopped on the zero-proof beverage bandwagon yet, your invitation has arrived. Not only does drinking more alcohol than the standard rec of one drink per day for women and two for men raise blood pressure, but it can also make BP medications less effective, according to Dr. Jean. In fact, research shows that alcohol has a “direct and linear” relationship with systolic blood pressure (the first number in your BP reading), meaning that the more you drink, the higher that number creeps.

Though any cuts you make to your alcohol consumption move the needle for heart health, Dr. Jean recommends doing your best to stick to that general recommendation of a drink per day for women and two for men. (“One drink” equals five ounces of wine, 12 ounces of beer, or 1.5 ounces of liquor.) The good news is that mocktails are huge right now, and there are many delicious ways to enjoy an adult beverage without consequences for your heart.

5. Make whatever tweaks you can to get more sleep.

When surviving modern life requires juggling work, family, health, and a million other things with circus-level skill, it’s understandable that getting to bed early or sleeping until the sun rises can feel like a pipe dream. But if the only thing standing between you and slumber is your Netflix queue, you won’t regret prioritizing extra time between the sheets.

“Getting a quality night’s sleep—which means seven-plus hours—cannot be overlooked” in terms of blood pressure management, says Dr. Jean. “Insufficient sleep can lead to hypertension, as well as other heart health risks.” It’s true: Research shows that poor sleep patterns (which include not sleeping for long enough, sleep disorders, and general “trouble sleeping”) all up your risk of high blood pressure.

Do your best to stick to a regular sleep schedule (even on weekends!), give yourself some quiet time before getting into bed (read: no screens), and create a relaxing sleep routine that helps you cut down on stress and actually doze off, Dr. Jean suggests.

And, when in doubt…take a nap. That’s right, research suggests that snagging extra sleep during the day can be as helpful as other lifestyle changes for getting a handle on high BP. So if the opportunity for a midday crash presents itself, take it.

6. Get some good bacteria in the mix.

Probiotics have been buzzy for some time now—and touted to ease digestion and support immune health. Well, consider them a friend to your blood pressure, too. Scientists believe that imbalances in the complex ecosystem that is the billions of microbes inhabiting our digestive tract contribute to hypertension—and ongoing research (which includes clinical trials!) suggests that probiotics can help restore balance.

One recent meta-analysis published in Hypertension found that taking a multi-strain probiotic (that contains more than 10 billion CFUs, or colony-forming units) for at least eight weeks has a positive impact on blood pressure. We have more to learn here, but talk to your doctor about whether increasing probiotic-rich foods is a worthy addition to your beating-high-BP plan.

7. Take good care of your precious brain.

Stress can wreak havoc on pretty much every aspect of our health, so it’s no shock that it leaves its mark on our blood pressure. A growing body of scientific evidence identifies that social stressors, work stress, as well as low socioeconomic status and discrimination, all increase the risk of hypertension.

While no mere mortal can bubblewrap themself tightly enough to avoid all stress, you can get serious about reducing the impact of those inevitable stressors. Dr. Jean’s go-tos for feeling less on edge are yoga, meditation, breathing exercises, and mindfulness practices. One study on people with high blood pressure also found that participating in a mindfulness-based program that emphasized skills such as meditation, yoga, emotional regulation, and self-awareness contributed to a 5.9-mmHg drop in systolic blood pressure. (If meditation feels intimidating, here’s how to get started.)

Think of all of these ideas as tools in your toolbox for keeping your blood flowing in the way it should be—whether or not you’re taking medication, they can seriously help your heart out. Of course, whatever your situation, talk to a cardiologist about what’s best for you: While all of these tweaks to your routine are proven to have positive effects, you might need a little more support in the form of hypertension meds—and if that’s a part of your toolbox too? That’s one more thing setting you in the right direction here.

 

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

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Colorectal Cancer

Colorectal cancer is the cancer of the colon or rectum located at the lower end of the digestive tract. It is also known as bowel, colon or rectal cancer and is the third most common cancer globally, accounting for nearly 1.4 million new cases and 694,000 deaths per year. Although, colorectal cancers are not talked about widely, they are increasing at a rapid rate and early detection is the key to survival. While the prevalence of this disease was predominantly in the western countries earlier, it has been increasing exponentially in India. Colorectal cancer is one of the most preventable cancers and a healthy lifestyle alongside regular screening can safeguard against the disease significantly. 

Causes and symptoms
Colorectal cancer is the cancer of the colon or rectum located at the lower end of the digestive tract. It is also known as bowel, colon or rectal cancer and is the third most common cancer globally, accounting for nearly 1.4 million new cases and 694,000 deaths per year. Although, colorectal cancers are not talked about widely, they are increasing at a rapid rate and early detection is the key to survival. While the prevalence of this disease was predominantly in the western countries earlier, it has been increasing exponentially in India. Colorectal cancer is one of the most preventable cancers and a healthy lifestyle alongside regular screening can safeguard against the disease significantly.

The risk factors for colorectal cancer usually spikes up over an age, usually after the age of 50. Other prevalent causes are:
The risk for colorectal cancer increases post 50 years of age
Personal history of colorectal polyps (a small clump of cells) or colorectal cancer
Personal history of inflammatory bowel disease (ulcerative colitis or Crohn's disease)
Family history of colorectal cancers
Obesity
Lack of regular physical activity/ exercise

There are also certain risk factors for colorectal cancer, which include:
Change in bowel habits such as diarrhea, constipation, or narrowing of the stool that lasts over a few days
A feeling that you need to have a bowel movement that is not relieved by doing so
Dark stool or blood in the stool
Weakness and fatigue
Weight loss
Cramping or abdominal belly pain

Prevention and myths
According to Dr. Amanjeet Singh, Associate Director, GI Surgery, GI Oncology and Bariatric Surgery, Institute of Digestive and Hepatobiliary Sciences, certain factors can help treat and prevent the risk associated to Colorectal Cancer. These include:

-3 to 4 hours of vigorous physical activity per week can help decrease risk.
-Avoid high intake of red meats including lamb, liver and pork and processed meats such as hot dogs
-Avoid smoking and limit the consumption of alcohol
-Add more vegetables, fruits, and whole grains to your diet
-Get yourself screened regularly post the age of 45 years

The treatment
The treatment for colorectal cancer is determined basis the location and stage of the cancer and overall health of the patient. Colorectal cancer can be treated through surgery, radiotherapy or chemotherapy.

Early-stage colorectal cancer can be treated through:
Colonoscopy- if the cancer is small, localized and within a polyp, it can be removed completely during colonoscopy (test used to detect changes or abnormalities in the colonand rectum)

Endoscopic mucosal resection- this is used in case of larger polyps and involves a colonoscopy. However, a small part of the inner lining of the intestine is also removed along with the polyp using specialized tools during colonoscopy.

Laparoscopic surgery (Minimally Invasive surgery)- this is used in cases where the polyp cannot be removed through a colonoscopy. Laparoscopic surgery involves making small incisions in the abdominal wall for inserting instruments with an attached camera that displays the colon on a monitor for safe and effective removal of the polyp

Advanced colorectal cancer can be treated through:
Partial Colectomy- this procedure involves removal of the part of the colon that contains the cancer along with some normal tissues surrounding the cancer. It is generally conducted through a laparoscopic approach and the surgeon reconnects the healthy portions of the colon or rectum post-surgery.
Surgery for enabling waste to be removed from the body- this is undertaken when in rare cases it is difficult to reconnect the healthy portions of the colon or rectum. The process is called ostomy and involves creating an opening in the abdominal wall (from a portion of the remaining bowel) for eliminating stool into a bag that is fitted over the opening.

Radiotherapy- this involves the use of powerful X-rays and protons for killing cancer cells and is a good option in case surgery cannot be conducted. It is also used to shrink the cancer ahead of a surgery for easy removal

Chemotherapy- this involves the use of drugs for destroying cancer cells and is usually administered post-surgery if the cancer is large or has spread to the lymph nodes. Like radiotherapy, chemotherapy can also be used to shrink the cancer ahead of a surgery.

Targeted drug therapy- this treatment focuses on specific abnormalities within cancer cells and blocks them through targeted drug treatment, thereby killing the cancer cells
Immunotherapy- it is a drug-based treatment that utilizes the patient’s own immune system to fight cancer cells. 

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

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Raw Food Items - 7 Reasons You Must Be Having Them!

The raw food diet has gained traction over the last few years and a growing number of people are trying this diet. The raw food diet has great fitness benefits as it includes eating unprocessed, unfrozen food. The raw food consumed as part of this diet is never exposed to a temperature greater than 115 degrees. While the diet requires a great amount of motivation to continue, it yields great results over the long term.

Here is a list of benefits that could be obtained from consuming raw food:

Increase in the consumption of fruit: The whole raw food regime consists of consuming lots of fruits. Fruits are rich in vitamins, minerals and a lot of vital nutrients that are essential for the body. It keeps the body energized, helps in digestion, replenishes the body and controls the appetite. Being rich in fiber, fruits can help in weight loss and regularize bowel movement.
 
Increase the consumption of vegetables: Vegetables provide low protein and loads of minerals to the diet. Leafy green vegetables such as spinach, kale, carrots, beans etc. can aid muscle growth and repair. Raw food in the form of vegetables can ensure adequate nutrients for the body.
 
Balancing nutrition: Contrary to common belief, the raw food diet has the exact quantity of carbohydrate, protein, and fat that accounts for a healthy and balanced diet. There are ample choices available to balance the nutrition in each category. Raw vegetables can make the body feel light and clean.

Simple carbohydrates: The raw diet consisting of fruits, vegetables, and other plant-based foods can be easily broken down and digested by the body. This helps the digestive system to work effortlessly. Consumption of processed foods, on the other hand, takes a lot of effort by the body to break down into simpler particles.

Good for heart: The raw food diet is extremely beneficial for the heart. Owing to its low-sodium, low-cholesterol content, raw food can reduce the risk of a person contracting complicated cardiovascular diseases. It also allows the heart to pump normally and spread oxygen equally to every part of the body.
 
Retain vitamins: Most food items lose their vitamins once they are heated, frozen or cooked. Raw food, on the other hand, can keep the vitamin content intact and deliver the exact quantity of vitamins to the body.

Don't have to measure calories: This is perhaps the best part of the raw food diet. As long as the diet is raw, a person can have as much food as he wants. Calorie counting is something that one need not worry about when it comes to the raw food diet. Furthermore, the body can easily digest it too.
   

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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Low-fat diet can reduce breast cancer risk

In a recent study, a group of researchers has suggested long term benefits of consuming a low-fat diet.

Researchers have found that low-fat diet commensurate with an increase in fruit, vegetable, and grain servings reduced death following breast cancer, slowed diabetes progression and prevented coronary heart disease.

 

The co-author of the study said: “While there are many diets that provide short-term benefits like weight loss, this study scientifically validates the long-term health effects of a low-fat diet.”

In order to understand the study well, the researchers incorporated nearly 49,000 postmenopausal women across the US to test whether a low-fat dietary pattern would reduce the risk of breast and colorectal cancers and coronary heart disease.

After nearly nine years of dietary change, they found that the low-fat diet didn’t significantly impact outcomes for these conditions. However, after a longer-term follow-up of nearly 20 years, they found significant benefits, derived from modest dietary changes.

The diet showed a 15-35 per cent reduction in deaths from all-causes following breast cancer, a 13-25 per cent reduction in insulin-dependent diabetes and a 15-30 per cent reduction in coronary heart disease among 23,000 women without baseline hypertension or prior cardiovascular disease.

“The latest results support the role of nutrition in overall health, and indicate that low-fat diets rich in fruits, vegetables, and grains have health benefits without any observed adverse effects,” said the Dr.

Unlike other studies examining the link between diet, cancer and other diseases, the investigators designed the study as a long-term, randomized controlled clinical trial to limit bias and establish causal conclusions.

Participants made intentional dietary changes resulting from learned integrated concepts about nutrition and behaviour, taught by trained nutritionists during the first year and reinforced quarterly for nearly a decade.

“The sheer number of new diets and nutrition trends can be overwhelming to people who simply want to know, ‘What should I be eating?'” said the Dr.

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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