This Is the Best Thing You Can Do For Your Heart Health Right Now

 Make these things a part of your everyday life now—and your heart will thank you later.

You know how important it is to have a healthy heart and you know there are things you can do to help ensure that you have one. But knowing those facts and actually doing something about them are two very different things. And that's pretty clear when you consider that heart disease is still the leading killer of both men and women in the United States, according to the Centers for Disease Control and Prevention (CDC)—despite the fact that both the CDC and the American Heart Association estimate that 80 percent of cases are preventable. That's pretty staggering. And with that in mind, we've put together the five best things you can do for your heart health, according to medical experts. Incorporate all of them into your daily life—starting now.

1.Avoid tobacco at all costs.

Not that you didn't know this already, but smoking is one of the worst things you can do for your health. It damages nearly every organ in the body, including the heart—where it destroys blood vessels, causes clots, and raises blood pressure. And not only is smoking the leading cause of preventable death in the U.S., according to the CDC, even light smokers (about five cigarettes a day) are more likely to die from heart disease, stroke, or lung cancer than nonsmokers. Quitting now can add years to your life. And if you don't smoke, make sure that you also avoid secondhand smoke, and other forms of tobacco, which can be just as deadly.

2.Eat healthy fats.

Despite what some of the fad diets out there may have you believe, not all fats are bad fats. "We need fats in our diet, including saturated and polyunsaturated and unsaturated fats," says Marc Gillinov, MD, chair of Cleveland Clinic's Department of Thoracic and Cardiovascular Surgery. "One fat we don't need is trans fat, which is known to increase your risk of developing heart disease or having a stroke over a lifetime." Trans fats are most often found in "industry-produced fats often used in packaged baked goods, snack foods, margarines, and fried fast foods to add flavor and texture."

3.Take care of your teeth.

Having fresh breath and a nice smile aren't the only reasons to practice good oral hygiene. "Gum and dental health is important for many reasons, your heart included," Jennifer Haythe, MD, associate professor of medicine at the Center for Advanced Cardiac Care at Columbia University Irving Medical Center in New York, previously told Best Life. "Studies have found that people with periodontal [gum] disease have two to three times the risk of heart attack, stroke, or other serious cardiovascular events." To prevent cavities and gum disease, the American Dental Association recommends that you brush your teeth twice daily with a fluoride toothpaste and floss.

4.Watch your weight.

Being overweight puts added strain on your heart and blood vessels, the CDC says. This puts you at a greater risk of heart disease and are other serious conditions like diabetes. However, according to Harvard Health: "If you are overweight, losing just 5 percent to 10 percent of your starting weight can make a big difference in your blood pressure and blood sugar." Don't know what a healthy weight is for your body? Visit the CDC's website to calculate your body mass index (BMI).

5.Be more active.

It can't be said enough: Sit less. Move more. Physical activity is essential to living a healthy life. Exercise has countless benefits, not the least of which is the effect it has on your heart health. According to the CDC: "Heart disease and stroke are two of the leading causes of death in the United States. Following the recommendations and getting at least 150 minutes a week of moderate-intensity aerobic activity can put you at a lower risk for these diseases. You can reduce your risk even further with more physical activity."

What's more, "regular physical activity can also lower your blood pressure and improve your cholesterol levels," the CDC says. So, the time to get your body up and in motion is now. You'll be happy you did.

Paul Thompson

The 2 Vitamins Dr. Fauci Says You Should Take to Boost Immunity

 The infectious disease expert is recommending this to keep your immune system healthy.

Your immune system is responsible for fighting off viruses, but it can only do so properly if it is strong and healthy. And with the coronavirus still spreading, it's more important than ever to make sure your immune system is in tip-top shape. That's why Anthony Fauci, MD, director of the National Institute of Allergy and Infectious Diseases (NIAID), recommends two vitamins you should take to boost your immunity: vitamin C and vitamin D."If you're deficient in vitamin D, that does have an impact on your susceptibility to infection. I would not mind recommending—and I do it myself—taking vitamin D supplements," Fauci said during an Instagram Live interview with actor Jennifer Garner on Sept. 10.And research backs up Fauci's suggestion. After all, a study published on Sept. 3 by the Journal of the American Medical Association found that having a vitamin D deficiency increases your risk of testing positive for the coronavirus by nearly 80 percent. This was after studying 489 subjects, 60 percent of whom had adequate vitamin D levels. Out of that 60 percent, only 12 percent had the virus. But among the among the 25 percent of patients with a vitamin D deficiency, 22 percent tested positive.Another study found that vitamin D could even help those already infected with the virus. The report, published in The Journal of Steroid Biochemistry and Molecular Biology, found that patients treated with a high dose of vitamin D were significantly less likely to be hospitalized in the intensive care unit (ICU) than those who were not.But Fauci also mentioned vitamin C in his interview. "The other vitamin that people take is vitamin C because it's a good antioxidant, so if people want to take a gram or two, at most, of vitamin C, that would be fine," he said.There is more research on the direct link between the coronavirus and vitamin D than on the relationship between COVID and vitamin C. However, the National Institutes of Health (NIH) does note that vitamin C "plays an important role in immune function," so making sure you have enough of this vitamin is most likely for the best. The NIH recommends that most healthy adults have a vitamin D intake of 15 micrograms each day and around 75 to 90 milligrams of vitamin C per day.

Keep in mind that there are some things Fauci doesn't recommend. During the interview, Garner asked Fauci if spinach, elderberry, or other supplements could help keep one's immune system healthy as well. Fauci said, "The answer, to the dismay of many, is no." 

Kali Coleman

Researchers Uncover Renaissance Beauty Secrets

 Renaissance was an important phase in European history. It was a period of transition from the Middle Ages to modernity. The period between the 14th and 17th centuries was marked by the fervor in arts, culture, politics and economy. Now scientists are uncovering the beauty secrets of that era.

The enterprise named the Beautiful Chemistry Project is a joint endeavor of art historian Erin Griffey and her colleagues at the University of Auckland in New Zealand. Griffey is somewhat of a beauty connoisseur and her interest in beauty products is what led to the birth of this project.

"I'm one of those people who reads the backs of beauty products," she said.

While working on a book regarding beauty culture in Renaissance Europe, she had an epiphany. After scrutinizing books, cosmetic recipe collections, medical texts, health regimen manuscripts, herbals and pharmacopeias, Griffey noticed that the products used in that period were not very different from what we see today.

Two examples of these types of products are rosewater and sulfur. While rosewater is used in modern skin-hydrating mists, sulfur is used in some over-the-counter acne creams.

But there are two sides to these ancient beauty recipes as the latter also listed bizarre or even dangerous ingredients like bile acids, calves' hooves, lead and the poisonous bryony plant.

Griffey wanted to re-create the recipes to get a better understanding of them. She collaborated with scientists from the University of Auckland in New Zealand and the Beautiful Chemistry Project was conceptualized.

The team began with "sticky recipes" because they found references to them in a multitude of sources throughout the Renaissance period. The recipes were rosemary flowers in white wine, myrrh powder with egg white and the velvety covering of newly grown deer antlers with bean flour.

There was a limitation to recreating recipes as there were no clear instructions in the source material. Thus, it was a process of trial and error with chemist Michel Nieuwoudt and her team experimenting with the measurements and procedures while Griffey went through various sources for ingredient types and ratios.

Speaking of the recipe for rosemary flowers in white wine as an example, Griffey said: "We knew we could not re-create it exactly as is. We do not have access to the rosemary plants that grew 500 years ago or the wines and whatever their chemical makeup was."

But Griffey agreed that their efforts "enabled us to get closer to an approximation."

Experimenting on rosemary flowers in round-bottom flasks each filled with a different solution- sweet white wine, dry white wine, ethanol in water, or aqua vitae, researchers found the presence of compounds seen in modern skin care products, such as soothing camphor, eucalyptol and the fragrant alcohol linalool.

The research team is yet to experiment with recipes with dangerous ingredients.

In the long run, the researchers want to perfect their re-creations and get the products to drug store shelves. "I think people will want to go back to something that is natural, and it's also appealing for people to think they're using Renaissance products," Nieuwoudt said.

Urja Kalyani

Two Glasses of This a Day Can Improve Your Heart Health, Study Finds

 Lowering your blood pressure has never been easier.

Having high blood pressure can be stressful under the best of circumstances, and the coronavirus crisis is definitely not that. Being in good health and managing any underlying conditions is essential to staying healthy right now, and as the CDC warns, hypertension in particular can increase your risk of a severe COVID infection. Luckily, one study recently published in the European Journal of Nutrition found that there's a hassle-free (and tasty!) way to lower your blood pressure into a healthier range in just 12 weeks: drinking two glasses of orange juice per day.

According to the study, orange juice contains a naturally occurring flavonoid called hesperidin, which acts as an antioxidant in the body by protecting against free radicals. One hundred percent orange juice naturally contains 690 milligrams of hesperidin per liter, and hesperidin-enriched juice contains roughly double that amount.

The researchers found that, over the course of 12 weeks, both types effectively lowered systolic blood pressure in people with stage one hypertension. After the 12-week period the researchers noted that, compared with the control group, the OJ-drinking group had lower levels of blood homocysteine (a biomarker of heart disease) and uric acid (a biomarker for arterial stiffness and hypertension).

Given that hypertension impacts half of all adults in the United States, this simple health strategy comes as welcome news. While most cases of high blood pressure will require medication, introducing twice daily glasses of 100 percent orange juice to your diet could be a good early intervention measure for those with mild cases.

Along with other lifestyle changes such as staying active, not smoking, and keeping a healthy diet, this might just help you avoid the need for medication down the line.

Lauren Gray

11 Intermittent Fasting Tips For Success, Hunger & Weight Loss

 Here are tips on intermittent fasting to help you on your weight loss journey. Pixabay (CC0)Following a diet is tough. Counting calories, strict eating plans, most diets can be hard to sustain in the long run. Luckily, there are a lot of ways for you to lose weight, one of which is intermittent fasting.

Intermittent Fasting Meaning

Intermittent fasting (IF) requires you to follow a specific schedule that cycles between non-fasting (eating) and voluntary fasting over a given period. According to studies, intermittent fasting has been linked to numerous health benefits, including balancing blood sugar, improving heart health and glucose levels and much more. Intermittent fasting benefits may help you become healthier compared to popular diets.But for those who are not used to fasting, it can be a bit tricky. But if you’re determined to try it, here are 11 intermittent fasting tips for weight loss to help you succeed:

1. Choose your method – When it comes to intermittent fasting, there are plenty of methods to choose from. There’s the 12/12 method, the 16/8 method, the 5/2 method and the 24-hour method. Out of all these, the 16/8 is the most popular, but you are free to choose which one works best for your lifestyle.

2. Start slow – Once you have chosen an IF method, the next step is to start slow. It may be tempting to immediately jump into your new intermittent fasting diet plan, but it’s not advisable. Instead, start slowly. Complete two to three days of IF for a week until you become comfortable enough to do it every day of the week.

3. Don’t set out for perfection – This just adds unnecessary pressure to a process that takes time to do properly. Set realistic weight loss goals and expectations for these to be achievable.

4. Drink more water – Hydrate, hydrate, hydrate! Women should at least drink nine cups of water while 13 cups for men who are on intermittent fasting. While fasting, you might mistake boredom or thirst for hunger, so be sure to have a glass of water first and see how you feel after.

5. Drink caffeine – Good news, coffee and tea are IF-friendly! This is good as IF might lead to low energy levels at the start and these two drinks should help you power up. Hold off on cream and sugar though as these will break your fast.

6. Eating more satiating meals – The food you eat will set your mood for the fasting period, so make sure you eat something that will make you feel good. Instead of eating just chicken breast, eat it with delicious BBQ seasoning and a side of potatoes and vegetables. Not only is this healthy, but it’s also satisfying and sets a positive tone for the fast ahead.

7. Stay busy – Plenty of times, boredom will be your enemy and you might find yourself looking for snacks. Instead, keep yourself busy and accomplish tasks. This should give you the same dopamine release that you get from eating snacks and junk food.

8. Don’t binge – This is very important. If you end up binge-eating, you will eat more and make poor food choices. Instead, start with a light meal and if you feel hungry after, go for a light, healthy snack.

9. Practice good health – Unhealthy eating habits make it harder to be on intermittent fasting. Instead of relying on IF for weight loss, switch to better habits and a healthier lifestyle. Get the recommended amount of sleep every night, exercise consistently and prioritize foods that are filling and energizing.

10. Maintain balanced meals – On times that you do get to eat, opt for a hearty balance of protein, fiber, carbs and healthy fats. These will help you stay full while fasting.

11. Journal! – Maintain a food journal. This can help you track your progress and check areas for improvement. You can take note of how you're feeling and your experiences while doing IF. It’s also a good way to keep yourself occupied during fasting.

Jan Cortes

20 Surprising Signs You Have a Vitamin Deficiency

 Find out which vitamin deficiency symptoms you should be on the lookout for.

Nutrition deficiencies are alarmingly common, even in developed countries like the United States. According to the Centers for Disease Control and Prevention (CDC), approximately 10.5 percent of the U.S. population has a vitamin B6 deficiency; 8.1 percent has a vitamin D deficiency; 6 percent has a vitamin C deficiency; and less than 1 percent has a vitamin A deficiency. So how are you supposed to know whether you're lacking in essential nutrients? Well, in addition to getting your levels checked every year at the doctor's office, you can familiarize yourself with these surprising signs of vitamin deficiency.

Vitamin A Deficiency Symptoms

1.Dry Eyes

Vitamin A deficiencies often manifest in the eyes. And this makes sense, since beta carotene—a precursor to vitamin A—is often recommended for optimal eye health."Vitamin A is crucial for eye health," explains functional medicine physician Yeral Patel, MD. So what sorts of eye symptoms should you be looking out for? Well, Patel notes that "vitamin A deficiency is often found in those who suffer from dry eye." One 2013 paper published in the Community Eye Health Journal similarly notes that severe vitamin A deficiency often presents as dryness of the conjunctiva, otherwise known as xerophthalmia.

2.Night Blindness

According to the World Health Organization (WHO), vitamin A deficiency is the leading cause of preventable blindness among adolescents, particularly in developing countries. They estimate that up to 500,000 vitamin A-deficient children lose their sight annually.And it's not just the youth who are at risk. The organization also notes that pregnant women, particularly those without access to health care, are equally vulnerable to this deficiency in the third trimester.

3.Anemia

If you get diagnosed with anemia—or a red blood cell deficiency—and you're not sure what the root cause is, you should consider getting your vitamin A levels checked. The National Institutes of Health (NIH) Office of Dietary Supplements notes that "people with vitamin A deficiency … tend to have low iron status, which can lead to anemia."However, if you discover that a deficiency is the cause of your anemia, there are ways to get better. One 2013 meta-analysis published in the journal Nutrients concluded that vitamin A supplements can both prevent iron deficiency anemia and reverse it.

Vitamin B Deficiency Symptoms

4.Mouth Ulcers

According to nutritionist Lisa Richards, author of The Candida Diet, an interesting sign of B12 deficiency is "mouth ulcers." The vitamin B-mouth ulcer connection was proven in 2009, when physicians at Ben-Gurion University of the Negev gave subjects a nightly dose of vitamin B12 and found that it prevented canker sores.

5.Dizziness

According to Richards, many patients with a B12 deficiency also experience dizziness. That's because, as with a vitamin A deficiency, having a vitamin B deficiency can lead to anemia, which reduces the number of healthy red blood cells in the body and disrupts the flow of oxygen to the brain.

6.Heart Palpitations

Does your heart sometimes feel like it's about to burst out of your chest? Well, according to WebMD, anemia brought on by a vitamin B12 deficiency can cause this symptom. If left untreated, anemia can lead to some serious complications, so make sure to stay on top of your vitamin B intake.

7.Skin Inflammation

It's not only vitamin B12 you need to stay on top of: A lack of B2, also known as riboflavin, can manifest in surprising ways, too. "Deficiency [in vitamin B2] can cause inflammation of the skin," says Kristine Arthur, MD, an internist at MemorialCare Medical Group in California. If you are on an extreme diet or have a digestive issue like celiac disease, then pay extra close attention to this subtle symptom.

Vitamin C Deficiency Symptoms

8.Wrinkles

"Too little vitamin C will increase signs of aging such as wrinkles," explains certified nutritionist Ann Ramark. That's because vitamin C regulates the production of collagen, the protein responsible for your skin's elasticity and youthfulness, she explains.So what can you do if your vitamin C levels are low? Ramark says that "just by increasing your intake of fruits and vegetables, you could see a dramatic effect on your skin."

9.Broken Blood Vessels on the Skin

A vitamin C deficiency doesn't just impact your skin by making wrinkles more visible. According to physician Greg Burrell, co-founder of Carbon Health, this issue can also lead to "broken blood vessels on the skin."If you think you have a vitamin C deficiency causing skin issues, there is hope. When treated, "symptoms resolve fairly quickly," Burrell says. "The severe symptoms can resolve within a day or two, [and] the others within a few weeks."

10.Swollen Gums

It's entirely possible that your vitamin C deficiency symptoms are hiding in your mouth. According to dentist Daniel Balaze of Balaze & Gregg Dentistry, this type of vitamin deficiency often manifests in the mouth "in the form of red, swollen, and irritated gums." If your gums feel especially sensitive and you aren't sure why, talk to your primary care provider about the possibility of a vitamin C deficiency.

Vitamin D Deficiency Symptoms

11.Sleep Issues

"A deficiency in vitamin D has been associated with many changes in sleep such as fewer sleeping hours and sleep that is less restful and restorative," says Burrell. "It has also been linked with increased inflammation of the nose and tonsils, which can lead to sleep apnea and disturbed sleep." One 2018 meta-analysis of nine studies published in the journal Nutrients concluded that people with a vitamin D deficiency have a 50 percent increased risk of sleep disorders.

12.Hair Loss

"One surprising sign of a vitamin D deficiency is hair loss," says Richards. That's because, as a 2019 study published in Dermatology and Therapy explains, this nutrient is involved in the synthesis of keratin, the protein that makes up hair.

13.Mood Changes

Unfortunately for people with a vitamin D deficiency, the nutrient plays a role in mental health as well as physical health. If you have a vitamin D deficiency, "something you may notice is a change in your overall mood—feeling down and tired, or even experiencing signs of depression," notes nutritionist Robert Thomas, co-founder of men's health website Sextopedia.The link between your mood and your vitamin D levels exists thanks to serotonin, the so-called happiness hormone. As one 2015 study published in The FASEB Journal notes, vitamin D helps maintain adequate serotonin levels in the brain.

14.Slow-Healing Wounds

If you find that it's taking your body a long time to heal wounds and other skin injuries, that could be another surprising symptom of vitamin D deficiency. "Vitamin D is involved in many body processes, and when your body is injured, higher amounts of this vitamin are needed for proper recovery," says Thomas. "Vitamin D affects and regulates cell growth—so therefore, sufficient levels of the vitamin are crucial for forming new skin."

Vitamin E Deficiency Symptoms

15.Difficulty Balancing

Though vitamin E deficiencies are uncommon, they are sometimes seen in people with cystic fibrosis or celiac disease, says Arthur. And if you're worried you might have one, she says a common symptom to watch out for is "balance problems." In short: If you're falling more frequently and you know you are at risk for vitamin E deficiency, it may be time to get your levels checked.

16.Nerve Pain

Nerve pain, which the Cleveland Clinic describes as feeling "more like burning, stabbing, or shooting pain," can be caused by a vitamin E deficiency. A pivotal 1999 case study published in the journal Archives of Physical Medicine and Rehabilitation describes a vitamin E-deficient patient who, after nine months of being treated with vitamin E, was able to overcome his nerve pain and reduced motor function.

17.Muscle Pain

Vitamin E plays a huge role in the maintenance of your muscles. One 2013 study published in the International Journal of Preventive Medicine found that subjects who took 400 IU daily of vitamin E saw reduced muscle damage.And yet, what most people don't realize is that muscle pain and soreness can be a symptom of a vitamin E deficiency. Of course, feeling sore after a workout isn't a cause for concern, but if your muscles are weak and achy, and you're relatively inactive, take note.

Vitamin K Deficiency Symptoms

18.Clotting Issues

As the NIH explains, vitamin K is a vital part of hemostasis, or blood clotting. People with absorption issues like cystic fibrosis, celiac disease, ulcerative colitis, and short bowel syndrome should pay extra close attention to how they clot, as they are at an increased risk of vitamin K deficiency.

19.Frequent Bruising

Do you bruise like a peach? If so, you should consider getting some bloodwork done. Arthur says that "easy bruising" is one of the surprising signs of a vitamin K deficiency.

20.Blood in the Stool

Spotting blood in your bowel movements is almost always a cause for concern. And according to Arthur, this phenomenon can be a symptom of a vitamin K deficiency. No matter what, bloody stools are worth getting checked out by a medical professional.

Morgan Greenwald

12 Alarming Signs You Need To Take a Break from Work

 Most people find fulfillment and personal satisfaction when they are able to be the best in their chosen field. Some would even confidently assert that focusing on work and spending your physical and mental energy solely on your career goals should be the only way to be successful. However, they fail to mention that to make this possible, you have to take other aspects of your life for granted – especially your health.Workaholics agree that they spend a larger percentage of their day meeting deadlines and beating their personal records on the number of hours they spend at the office. As ideal as these may sound, many studies proved that working more than what your body can handle is obviously unhealthy not only physically but also mentally and emotionally.

How will you know if you’re working too much? These signs might help you recognize the alarming indications that you are failing at the work-life balance department.

1. It takes a lot of effort to feel happy.

Although there are only a few conclusive pieces of evidence that there is a strong link between overworking and depression, a study in 2012 showed how putting in too many hours in the office can trigger major depressive episodes in middle-aged workers.Feeling unhappy can be normal for anyone but frequent incidents of unhappiness in an individual are a clear sign that the mind and body are telling you that something isn’t right.

2. The simplest mistakes at home irritate you.

Losing your cool over the most trivial things especially at home is a common signal that you are burning yourself out at work. Most of the time, employees don’t have the chance to express themselves and even complain about work-related issues so they easily blow a gasket as soon as they go home.

3. You have become less confident and more anxious.

According to psychology experts, most workaholics become dependent on others, like their coworkers and bosses, to define their self-worth. Because of this, paranoia sets in whenever they are faced with demanding deadlines and challenging projects that the only way for the brain to respond is to work harder and harder until it uses up all its energy.

4. You have considered alcohol as your best friend.

Contrary to what people believe, drinking and partying after a long and stressful day of work can do more harm than good. Aside from the effects drinking alcohol has on your health, the more time you spend outside means less time for you to take a much-needed rest.

5. That eternal headache.

Migraines can be a sign of overworking. Eye strain from too much exposure to computer screens at work can cause an eternal headache that can be a frequent visitor. This sign is so common that most workers often ignore or even consider it a part of a day’s work.

6. Your deadlines make your chest hurt, literally.

Hard work can kill you – according to a study that concluded that working too many hours could bring on a heart attack.  Details of this report claim that working an 11-hour shift increases your risk of suffering from heart failure. In addition, the research suggested that stress plays a major role in the development of this disease.

7. Neck pain and back pain are already a part of your everyday life.

How many times have you thought of getting a massage after a day at the office? Neck and back pains may appear less serious and are even considered a part of the daily grind but most people agree that suffering from either of them has caused unproductive – and painful workdays.

8. You have used up all your sick leaves.

The privilege of using sick days is so comforting that most people think of calling in sick even at the slightest sign of illness. However, if you have used up your sick leave benefits for an actually serious health issue, then you know it’s time to do something about it.

9. You rely on coffee to help you last the day.

It’s textbook advice to sleep eight hours a day but for most workers, sleeping even just six hours every night is a million-dollar privilege. Since sleeping late or not sleeping at all because of work has been normalized by society, you are most happy to admit that coffee is a magic potion that will make you feel invincible – and awake. 

10. You stopped talking to your friends and family.

Most of the time, overworking does not only affect your social life but also puts a strain on your relationship with your family and your significant other. Workaholics tend to prioritize matters at work and would take family and relationship problems for granted. It’s indeed lonely at the top.

11. You have a fluctuating level of appetite.

Can you imagine yourself taking just a bite or two of your favorite dish and end up losing interest in something that you used to love? According to experts, overworking can be one of the reasons why people suffer from a loss of appetite. What’s more worrisome if an individual finally loses their interest to eat anything even with an empty stomach. So how was your lunch break?

12. You look like someone who survived the zombie apocalypse.

Stress affects your appearance, and overworking is its most powerful trigger. Look at yourself in the mirror and think about what you see. Look at those tired eyes and dominant eye bags. What will happen to those wrinkles if you get enough sleep and finally take a long and relaxing break from work?

People who believe that success depends on the number of hours they spend in the office are right. However, the human body is not designed to handle prolonged physical and mental use. Besides, too much work will only cause us illnesses, which may affect our productivity. Hence, don’t deprive yourself of a rejuvenating vacation. A fat bank account from your overtime pay is impressive but a healthier mind and body should always come first.

Charm Villalon