Nutrition Articles

The 10 Best Probiotic Foods

Probiotic Foods
Probiotic Foods

Probiotics are the good bacteria that our digestive system needs to stay healthy. Probiotics are naturally found in your body and probiotics can also be taken as a supplement, but there are also many probiotic rich foods that you can consume to help keep the good bacteria balanced in your body. Probiotics work to move food through your gut and can help with many illnesses, including, IBS and IBD. According to WebMD, Probiotic supplements are monitored by the FDA but not in accordance with drug regulations, rather food regulations. In general probiotic supplements are considered safe, but you should always consult with your Doctor before choosing a probiotic supplement.

Probiotics can easily be consumed from everyday foods that you eat. In many cases, you will actually consume more probiotics from certain foods than an entire bottle of probiotic supplements. Consuming a healthy amount of probiotics is the most natural way to keep your gut bacteria in balance and everything running smoothly. If you have experienced gut trouble, probiotics may be an easy alternative to traditional medicine. Gut bacteria have also been linked to other parts of the body, such as your brain function.   The following are great ways to naturally introduce extra probiotics into your intestines without resorting to supplement.

  • Kvass

Kvass is a fermented drink typically made from stale rye, similar to beer, that is quickly growing in popularity due to its probiotic richness. Kvass has become so popular, that it is expected to hit grocery stores everywhere very soon. While kvass is considered a non-alcoholic beverage, the longer it ferments, the more likely it is to increase in alcohol content. Beet kvass can also be made at home with just a few simple ingredients and all of the great probiotic benefits.

  • Kefir

Kefir Is a fermented dairy product, that is very similar to yogurt. It is made of milk and fermented kefir grains. Kefir contains anywhere from 10-34 strand of probiotics and is higher in probiotics than traditional yogurt, because it is fermented with yeast.

  • Natto

Natto is a traditional Japanese dish that consists of fermented soy beans. Natto contains an extremely powerful strand of probiotic, Bacillus Subtilis, which Is a proven booster for your immune system. Bacillus Subtilis can also support cardiovascular health and aid in the digestion of vitamin K2. As well as a powerful anti-inflammatory enzyme, Nattokinase, that is proven to help fight against cancer.

  • Raw cheese

Raw unpasteurized cheese is a great source of probiotics because all of the good bacteria isn’t killed during the pasteurization process. Goat milk cheese, Sheep’s milk cheese, and Cow’s milk soft cheese are all great sources for probiotics. Just be sure that it is raw and unpasteurized. 

  • Yogurt

Yogurt is among the most popular consumed product from consumers directly seeking probiotics. Probiotics can be richly found in yogurt made of cow’s milk, goat’s milk and sheep’s milk. Both yogurt and Greek yogurt are popular; but only yogurts labeled that they are made with “Live and active cultures” will be rich in beneficial probiotics.

  • Miso

Miso paste is a fermented Asian seasoning that contains a combination of soybeans, barley, brown rice, and several other grains with Aspergillus Oryzae, a fungus. After fermentation the outcome is a smooth paste with a strong and salty flavor. Miso paste contains millions of microorganisms that is similar to those that live in your intestines. The longer that miso paste is allowed to ferment the more probiotics it will contain. Miso paste is commonly used as a seasoning in Asian cuisine, such as, miso soup.

  • Coconut kefir

Coconut water kefir, is a kefir made with the water of young coconuts. Coconut water kefir is a great choice for those who are looking to add probiotics to their diet without supplements and cannot have dairy. According to, Natural News, Coconut kefir will promote hydration and give you a great source of natural probiotics. Coconut kefir is said to have a far larger effect on the gut than yogurt received probiotics. Kefir is also said to contain yeast that are beneficial to the body. 

  • Sauerkraut

Most people have eaten or at least heard of sauerkraut. It is a fermented cabbage that typically accompanies sausage, it is also a common German side dish. Sauerkraut is packed full of natural probiotics. Cabbage on its own contains a healthy amount of probiotics. As with other fermented foods, the amount of probiotics continues to grow the longer the cabbage is allowed to ferment.

  • Kimchi

Kimchi is another form of fermented cabbage. It is a traditional Korean dish that is made and served beside most every meal. Kimchi is a combination of cabbage with spicy seasoning such as red chili paste. It is a spicy, somewhat sour cabbage, that pairs well with many Korean dishes. Kimchi is very rich in probiotics; both from the cabbage and the fermentation process. As with other fermented foods, the longer the kimchi is allowed to ferment the more probiotics it will contain. Kimchi is often prepared and sealed in large containers for fermentation and sometimes buried just below the ground for the extent of the fermentation process.

  • Kombucha

Kombucha is a fermented black or green tea that is lightly sweetened. Kombucha has been used for centuries and is believed to have many health benefits, such as, increased energy, overall well-being, weight loss and of course, a healthy dose of probiotics. One 8oz serving of Kombucha can contain around 1 million probiotics. Kombucha can easily be purchased in serving sized containers in stores, especially stores directed at natural and organic living. It also comes in a variety of sweet flavor combinations.

Botox’s Connection to Our Emotions

botox photo

Botox has been growingly popular and most of us don’t even think twice when we see someone with an obvious amount of Botox injections. But have we ever considered that Botox could have an effect on our natural emotions? Researchers believe that there is sufficient evidence that Botox injections may affect the way a person reacts to emotional circumstances.

What exactly is Botox?

According to Wikipedia, Botox or Botulinum toxin, is a neurotoxic protein that is produced by the bacterium Clostridium botulinum. It is used both commercially as a cosmetic aid and is also used as the treatment for sever medical purposes, including, vocal cord dysfunction and chronic migraine, as well as being used for research purposes. The two main commercially used types are, Botulinum toxin type A and Botulinum toxin type B. The FDA requires that a boxed warning be used to inform all users of the risk of botulism. Botulism is a potentially fatal disease caused by an infection related to the Botox. When locally administered, the toxin may move from the injection sight to other areas of your body causing Botulism. This warning from the FDA has been put in place after a number of deaths associated with the injection of Botox. Botox is commercially used as a cosmetic drug to prevent the development of wrinkles. The Botox is injected into the area and essentially paralyzes the facial muscles.  It is used by millions of people around the world as a beauty aid. Botox is used as in injection in the forehead, between the eyebrows, the corners of the eyes, crow’s feet and under the eyes to help smooth wrinkles and aid in the reduction of fine lines and wrinkles.

Are Botox injections safe?

Botox injections are considered relatively safe as long as they are properly administered by an experienced doctor. Botox parties have become a bit of a fad amongst the wealthy and the famous, but are considered to be dangerous and risky. The possible side effects are typically minor, such as headache, pain and swelling at the injection site, bruising, droopy eyelid, crooked smile, and eye dryness. Some more serious side effects that warrant a consultation with your doctor, include: body muscle weakness, trouble breathing, vision problems, trouble speaking or swallowing, and loss of bladder control.

How can it affect our emotions?

Studies suggest, that when you can’t physically express your emotions, you feel less emotion. By injecting Botox into your face, you are temporarily paralyzing facial muscles. So for instance, you see a tear jerking video clip that is making people around you bawl their eyes out, but you don’t have a similar reaction. Could it be because you can’t physically express the pain or dismay you feel? Is Botox a semi-permanent poker face that hides the most sensitive of human emotions? It has been suggested that by not responding to emotional situations in the same way as others, you may actually have lost empathy by getting Botox injections. Scientist believe that our reaction to emotions has a great deal to do with reproducing others emotions in our own body. Botox may affect one’s ability to exhibit those emotions, effecting whether or not you have the same reaction to the present emotion.

According to a recent study conducted by scientists at the International School for Advanced Studies (SISSA) in Trieste, “The thankfully temporary paralysis of facial muscles that this toxin causes impairs our ability to capture the meaning of other people’s facial expressions”, explains Jenny Baumeiste.  The study is based around a theory known as embodiment. It is believed that one’s ability to process emotions, involves their ability to reproduce the same emotions on their own body’s. For instance, when you see someone smile it generally makes you smile as well, sometimes unknowingly to ourselves. It is typically an automated response to emotion. That being said, when you are under the effects of Botox, your facial muscles are temporarily paralyzed, affecting one’s ability to mimic the natural response to the emotions of others.

The study involved a number of people carrying out numerous test to gage their responses to emotions. The test was administered directly before the injection of Botox and two weeks following the injections. The results were then compared to those of individuals who had not been administered any Botox at all. The effects of the Botox were said to be obviously different in comparison to those who had received no Botox injections. “The negative effect is very clear when the expressions observed are subtle. Instead when the smile is wide and overt, the subjects were still  able to recognize it, even if they’ve had the treatment”. “For very intense stimuli, although there was a definite tendency to perform worse, the difference was not significant. On the other hand, for “equivocal” stimuli that are more  difficult to pick up, the effect of the paralysis was very strong”. explains Francesco Foroni, a coordinator of the study with the International School for Advanced Studies.

The study is believed to confirm at least a portion of the theory that Botox effects the way that we process emotions. Researchers found that one’s inability to process certain emotions may affect their ability have a normal social interaction. Lessening one’s emotional readability and sensitivity may affect more than just the aspect of compassion. Your emotion also affects your mood, more so than anything else. “Our study was devised to investigate embodied cognition.  At the same time, we think that awareness of this consequence will be of use to those involved in aesthetic medicine, not least to adequately inform people seeking to undergo these treatments” commented Foroni. The effects of Botox on our emotions still require further research to understand, but should still be taken into consideration before choosing to have Botox Injections. The biggest question in research, beyond the effects of Botox is, can our physical perception of emotion truly have that great of an effect on our actual emotion?

Eat These Foods High in Magnesium for A Better Body

Foods Rich in Magnesium
Foods Rich in Magnesium

Magnesium is one of the most important macro-minerals needed for human function. Without it, we’d lose our ability to move, to digest food, and think straight. It’s naturally present in many of the foods we should be eating every day, such as nuts, leafy greens, and soy based products. Unfortunately, most people aren’t getting enough magnesium in their diets these days because of intensive farming, poor soil quality, and eating too many foods that have been extraneously processed and refined. To ensure that you’re getting enough magnesium in your diet, eat whole foods and take a chelated magnesium supplement. When you increase the magnesium levels in the body you’ll reap the benefits of this important mineral.

#1: High Magnesium Intake is Good for Your Heart
A study performed by Harvard’s School of Public Health found that an adequate intake of magnesium can prevent high blood pressure. Other studies found that the nutrient also lowers established cases of high blood pressure. Not only that, when given intravenously, magnesium decreases the risk of death after heart attack!

#2: Solves Constipation Issues
Studies show the diets low in water and magnesium are associated with constipation. Magnesium based digestive aids, such as Milk of Magnesia, have long been used to treat moments of acute constipation.

#3: Diets Low in Magnesium Cause a Decrease in Bone Strength
The American College of Nutrition reviewed several popular studies and noted that a diet low in magnesium correlates with poor bone health. A decrease in bone strength, volume, and development was found in people with diets low in magnesium.

#4: May Solve Your Migraines
Both clinical evidence and established studies lead Dr. Alexander Mauskop, head of the New York Headache Center, to believe that magnesium has a strong influence on migraine headaches. He believes magnesium can both prevent and treat these headaches. Magnesium is an inexpensive and safe alternative to the usual migraine treatments.

#5: A Diet Rich in Magnesium Decreases Anxiety and Depression
In 1996, studies began finding a correlation between depression and low magnesium levels in clinics. Current studies confirm these findings and also have found that magnesium can improve acute anxiety!

Ensure That You’re Getting Enough
Take a high-quality, chelated magnesium supplement, eat whole foods rich in this mineral, and make sure that you’re getting at least 400mg of dietary magnesium daily. If you’re interested in more information, contact your health care professional or a Registered Dietician.

What Foods Are High in Magnesium?

• Fish, especially Atlantic Cod and Salmon
• Dark Leafy Greens
• Greek Yogurt
• Avocados
• Dark Chocolate
• Nuts especially Cashews and Almonds
• Pumpkin and Sesame Seeds

Stay Away From These Toxic Ingredients in Sunscreen

Sun cancer is a real risk during the entire year, but it poses as an especially greater problem during the summer months. 5.4 Million cases of skin cancer will be diagnosed every year and, of those, over 76,000 will be Melanoma, the deadliest form of skin cancer. It’s very important that we protect ourselves from the sun’s rays, but before you grab a tube of sunscreen from your local pharmacy, think twice. There are some extremely harmful chemicals lurking in that bright white, banana scented cream.

  • Oxybenzone

Used to filter UV rays, oxybenzone is used in almost all of the common American sunscreens. It most definitely penetrates the skin, aka the largest organ in our body, and has been detected in mothers’ breast milk! Not only is oxybenzone known to cause high rates of skin problems, it is an endocrine disruptor, causing all sorts of hormonal problems and is associated with endometriosis in women. According to the Environmental Working Group:

“FDA hasn’t assessed oxybenzone’s safety since the ’70s. That’s when they announced plans to develop comprehensive standards for sunscreen safety. Thirty years later, there are still no finalized standards — instead, FDA asks sunscreen manufacturers to voluntarily follow draft guidelines, and you and I get exposed to chemicals like oxybenzone without ever knowing about their harmful effects.”

 

  • Octinoxate

Another chemical used in most American sunscreens, octinoxate causes mood changes, skin problems, and thyroid alterations in animal studies.

 

  • Homosalate: Interrupts the effectiveness and processing of hormones important in both men and women. Androgen, testosterone, and estrogen have all been shown to display changes related to the use of this chemical.

 

Some experts believe that the unintentional side effects of using these chemical drenched creams may counteract the benefit of using them at all. The Department of Growth and Reproduction at the University of Copenhagen in Denmark found that a remarkably low amount of studies have been done on the chemicals. In this university’s journal article, the abstract portion of the document was not blunt in discussing the professional’s worries over the products used in sunscreen.

 

“Few human studies have investigated potential side effects of UV-filters, although human exposure is high as UV-filters in sunscreens are rapidly absorbed from the skin. One of the UV-filters, BP-3, has been found in 96% of urine samples in the US and several UV-filters in 85% of Swiss breast milk samples. It seems pertinent to evaluate whether exposure to UV-filters contribute to possible adverse effects on the developing organs of foetuses and children.”

 

There are alternate ways to protect you and your family from the harmful toxins in modern, chemical sunscreens. The best option is often to just steer clear of direct sunlight during peak times during the day and keep your body covered when possible. Wear long sleeves, large sun hats and sunglasses during the day. Search for clothing made by companies who have begun selling clothes that, while breathable, provide excellent protection against harmful UV rays.

5 Reasons Why You Should be Taking a COLD Shower

We all know the saying that a cold shower is the perfect solution to calm a romantic frenzy, but you might be surprised to find there are many more reasons to hop into a chilly shower. If you’ve got the guts, taking a cold shower has some amazing health benefits.

 

  1. Improved Alertness and Less Stress

You’re probably familiar with the shock of jumping into a cold pool or lake, and afterward feeling the rush of energy delivered as your heart pumps just a little harder. Cold water narrows your blood vessels delivering blood to your brain with slightly higher pressure. This excess blood flow to the brain increases your attentiveness and stimulates you into taking deeper breaths, calming your stressed mind.

 

2. Weight Loss and Decreases Muscle Soreness

Human bodies have two separate types of fat: brown fat and white fat. The white fat is stored as a result of over-eating while brown fat is the “good” fat which stimulates heat production. Studies show that people routinely exposed to extreme cold had their brown fat production increased. Participants were likely to lose nearly ten pounds a year from this practice alone. Cold has the added benefit of decreasing muscle soreness and improving muscle recovery after exercise. This results in more time exercising and less time opting out of the gym due to soreness.

 

3. Better Skin and Hair

Cold water causes your pores to tighten, reducing the amount of healthy oils lost during a hot shower. This prevents them from becoming clogged with dirt or germs which we all know causes pimples. Hair also benefits from starting a cold shower routine by becoming softer and glossier.

 

4. Improved Immunity

Cold showers boost your immunity by increasing the number of white blood cells present in your blood. These blood cells make up the infection fighting component of your blood and are essential in preventing disease.

 

5. Increases Circulation

Cold water also improves circulation and increases gluthatione, an antioxidant known for its ability to keep other antioxidants performing at their best.

 

It’s not easy forming a new habit – certainly one that is so alarming at first – but it is completely worth it. Even if you’re just taking a cold shower every other time, you are making a difference in your appearance, your physical health, and the alertness of your mind (especially morning foggy brain).

Paleo is EFFECTIVE for Weight LOSS, study finds

The Paleo diet (I like to think it more as a wellness plan) has some great press this morning! After being battered around a bit in the news the past few months, a new study, published in Australia, states that the Paleo Diet is more effective for weight loss than following the traditional guidelines recommended by the Australian government.

  • Women in the study, who ate Paleo, lost about 4-5 pounds (2 kg) more than the women who ate the Australian guidelines during the 4-week duration

Scientists from Edith Cowan University divided 39 healthy women on either a standard Australian diet or a Paleo diet for four weeks.

The Paleo diet mainly consists of eating eggs, low carb vegetables, meats, nuts and low sugar fruits. Grains, legumes and dairy are not encouraged.

Lead researcher, Angela Genoni, said that women on the Paleo diet lost an average of 4-5 pounds (2kg) more than the standard diet group.

“While both groups lost weight over the period, the Paleo group lost an average of 4.3 per cent of their body weight over the testing period, compared to 1.6 per cent for the recommended dietary guidelines group,” she said.

The women on the standard diet were asked to increase fruit, vegetable and whole grain products; reduce fat intake; and eat low-fat dairy products.

The researcher stated, “Advice was also given to reduce intake of discretionary food items, such as cakes, biscuits, sugary drinks and candy.

Health experts said people on the Paleo diet lost weight because they ate fewer calories.

“Our results showed loss of weight was significantly associated with the reduction in energy intake, and percentage of daily energy from protein,” Genoni said.

Researchers stated that they will research the Paleo Diet over the long-term.

Why Eating Fat WILL give you energy

Eat Fat for Energy Paleo
Eat Fat for Energy Paleo

There are many arguments, especially those based around Paleo diets, as to whether or no fat is the preferred fuel for the body over glucose. So, what is the difference between fat and glucose when it comes to our body’s fuel and energy levels and do our body’s prefer one over the other?

We depend on our daily food intake to replenish our daily fuel supply and the body requires this fuel in order to function at a normal rate. Our body’s fuel takes on three forms: Carbohydrates, which are converted into glucose, fat, and protein. The body can also store some fuels in a form that offers our muscles an immediate supply of energy.

What is glucose and how do our bodies use it?

Glucose is derived from carbohydrates, such as sugar and starch, and is the body’s principle source of energy. Glucose can immediately be used as fuel for the body or it can be sent to other parts of the body, such as the liver and muscles, where it is stored as glycogen. The body’s liver can convert the glycogen back into glucose as well, but it is then directly released into the blood stream in order to maintain the bodies blood sugar level also known as blood glucose levels.

When you are exercising, your muscles pick up a portion of the glucose and use it as energy in addition to their glycogen stores. Blood glucose is also the most significant source of fuel for the body’s brain, both while exercising and when at rest. The body requires less oxygen to burn energy from glucose compared to energy from fat. Your body is constantly using glucose and working to replenish your glycogen stores. Both, the amount of carbohydrates you consume and the amount of physical activity you endure, effect the size of your glycogen stores. Your body is limited on the amount of muscle and liver glycogen it can store, at approximately 1,800 to 2,000 carbohydrates or roughly 90-120 minutes of vigorous physical activity. As you exercise, your reserve continues to deplete and your body relies more on blood glucose to meet your body’s energy needs.

How fat is used for energy

While glucose is the principle source of energy for our body’s, Fat is the most concentrated source of energy and supplies more than twice the amount of energy of carbohydrates (glucose) and protein. As you exercise, stored fat in the body is broken down into fatty acids, which are then transferred through the blood to the muscles to be used as fuel. The process is however, slower than that of carbohydrates being broken down into fuel. During the process, fat is also stored within the muscles where it can be easily accessed during vigorous activity. Unlike the limited storage of glycogen, fat has a virtually unlimited supply of energy.

Fat is also a more efficient fuel in comparison to carbohydrates, mostly because carbohydrates must be stored along-side water. If our bodies were to the same amount of fuel from carbohydrates as it does fuel from fat, we would be double our body weight, due to the added weight of the water needed to store the carbohydrates. Thus leaving glucose as an unrealistic source of all our bodies energy supply. The body also continuously converts and stores excess calories from all of the named energy sources as body fat that we in turn burn off as an energy source. Fat provides a much more concentrated amount of energy in comparison to glucose and it aids in endurance by preserving glycogen reserves within the body.

Protein used for energy within our bodies

As for protein, it doesn’t stand much of a chance in this argument. Our body’s do not maintain official reserves of protein for later use as energy. Protein, is more used towards building and maintaining body tissue and synthesizing certain hormones and enzymes. Typically, protein only meets 5% of the body’s energy needs, with the exception of when glycogen is depleted within the body, in which case muscle is broken down and used as energy within the body.

Overall, fat is the most substantial source of energy for our body’s for many reasons.

  • Though glucose is the body’s principle source of energy, it is not the most substantial. Glycogen stores are limited and can burn out easily, leaving you depleted and low on energy. Especially, when you are involved in a highly vigorous activity.
  • Fat is also, the most concentrated form of energy for our body’s. Fat supplies us with more than double the amount of energy supplied by carbohydrates and protein. Thus, allowing your body to withstand more vigorous activity for longer periods of time.
  • Fat is a far more efficient source of energy for our body’s due to the water storage needed to store glycogen. Fat is virtually an unlimited supply of energy for our bodies as it has no limit on its storage capacity within the body.
  • Though too much fat can be a bad thing, leading to obesity. It is also, extremely beneficial to the body’s source of energy. Since the body can continuously store fat, you also need to continuously burn fat in the form of energy.

In conclusion, our body’s need both Fat’s and glucose in order to function properly. Both supply our body’s with different energy sources, of which we need. In the long run, they work together. Fat helps to reserve the glucose stores within our body that we count on to supply our brains with an adequate amount of oxygen. Which otherwise, would quickly deplete when solely depending on glucose as a source of the entire body’s energy supply. Meanwhile, fat can be stored in much easier quantities and doesn’t deplete in the same sense as glucose, providing us with a longer lasting supply of energy. Fat is also a more concentrated form of energy providing your body with the energy needs for longer periods of activity.

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Sed dignissim justo. Suspendisse fermentum erat. Duis consequat tortor. Mauris ut tellus a dolor. Suspendisse nec tellus. Donec quis lacus magna, sollicitudin id, turpis. Mauris in velit vel sollicitudin justo. Proin vitae massa nec cursus magna.

Donec tempus urna risus

Praesent consequat. Cum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. Vestibulum massa dui sed nulla ut nulla a mi. Fusce wisi nibh malesuada aliquet, lacus vitae mauris. Nam sit amet justo. Vestibulum ante ipsum eleifend adipiscing elit. Mauris viverra nunc.

Maecenas tincidunt. Aliquam semper. Sed eget nisl. Aenean gravida vitae, consequat lorem fermentum rutrum. Nunc id risus. Donec ullamcorper convallis. Donec urna quis sollicitudin mi eget ipsum adipiscing non, iaculis scelerisque. Duis sodales at, elit. Sed dignissim justo. Suspendisse fermentum erat. Duis consequat tortor. Mauris ut tellus a dolor. Suspendisse nec tellus.

[blockquote]Praesent dapibus, neque id cursus faucibus, tortor neque egestas augue, eu vulputate magna eros eu erat. Vitae adipiscing turpis. Aenean ligula nibh, molestie id viverra a, dapibus at dolor. In iaculis viverra neque, ac eleifend ante lobortis id. In viverra ipsum …[/blockquote]

Fusce blandit eu ullamcorper in

Pellentesque suscipit urna mauris, interdum dapibus ac, rhoncus purus, dictum a, euismod id, felis. Fusce blandit eu, ullamcorper in, iaculis et, ultricies lobortis velit. Mauris imperdiet, urna mi, gravida sodales. Vivamus hendrerit nulla erat ornare tortor in vestibulum id, eleifend neque odio fermentum vel, consectetuer at, imperdiet sapien. Donec blandit, dui eu diam. In gravida ornare. Nullam accumsan. In hac habitasse platea dictumst. Praesent feugiat. Cum sociis natoque.

  • Suspendisse a pellentesque dui, non felis.
  • Quisque lorem tortor fringilla sed.
  • Quisque cursus et, porttitor risus.
  • Nulla ipsum dolor lacus, suscipit adipiscing.

Sed dignissim justo. Suspendisse fermentum erat. Duis consequat tortor. Mauris ut tellus a dolor. Suspendisse nec tellus. Donec quis lacus magna, sollicitudin id, turpis. Mauris in velit vel sollicitudin justo. Proin vitae massa nec cursus magna.

Videamus animi partes quarum est conspectus illustrior

Praesent consequat. Cum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. Vestibulum massa dui sed nulla ut nulla a mi. Fusce wisi nibh malesuada aliquet, lacus vitae mauris. Nam sit amet justo. Vestibulum ante ipsum eleifend adipiscing elit. Mauris viverra nunc.

Maecenas tincidunt. Aliquam semper. Sed eget nisl. Aenean gravida vitae, consequat lorem fermentum rutrum. Nunc id risus. Donec ullamcorper convallis. Donec urna quis sollicitudin mi eget ipsum adipiscing non, iaculis scelerisque. Duis sodales at, elit. Sed dignissim justo. Suspendisse fermentum erat. Duis consequat tortor. Mauris ut tellus a dolor. Suspendisse nec tellus.

[blockquote]Praesent dapibus, neque id cursus faucibus, tortor neque egestas augue, eu vulputate magna eros eu erat. Vitae adipiscing turpis. Aenean ligula nibh, molestie id viverra a, dapibus at dolor. In iaculis viverra neque, ac eleifend ante lobortis id. In viverra ipsum …[/blockquote]

Fusce blandit eu ullamcorper in

Pellentesque suscipit urna mauris, interdum dapibus ac, rhoncus purus, dictum a, euismod id, felis. Fusce blandit eu, ullamcorper in, iaculis et, ultricies lobortis velit. Mauris imperdiet, urna mi, gravida sodales. Vivamus hendrerit nulla erat ornare tortor in vestibulum id, eleifend neque odio fermentum vel, consectetuer at, imperdiet sapien. Donec blandit, dui eu diam. In gravida ornare. Nullam accumsan. In hac habitasse platea dictumst. Praesent feugiat. Cum sociis natoque.

  • Suspendisse a pellentesque dui, non felis.
  • Quisque lorem tortor fringilla sed.
  • Quisque cursus et, porttitor risus.
  • Nulla ipsum dolor lacus, suscipit adipiscing.

Sed dignissim justo. Suspendisse fermentum erat. Duis consequat tortor. Mauris ut tellus a dolor. Suspendisse nec tellus. Donec quis lacus magna, sollicitudin id, turpis. Mauris in velit vel sollicitudin justo. Proin vitae massa nec cursus magna.

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