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Purposely Live to120

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Monthly Archives: November 2014

Post #29 – Eating for Optimal Health Part VIII – Add or subtract specific foods based on your personal needs

29 Saturday Nov 2014

Posted by purposelyliveto120 in Aging, Living to 120, Nutrition, Optimal Health, wellness

≈ 2 Comments

Tags

Aging, Allergies, Chronic Disease, living to 120

In blog post of 9/29/2014: So, what should you eat for optimal health?, I listed the seven basic principles I have extracted from the many diet books and resources I have studied. These principles are:

  1. What you eat, how much you eat and when you eat, all matter
  2. Eat clean
  3. Eat lots of vegetables and fruits
  4. Use only healthy fats and fat sources
  5. Incorporate sufficient proteins in your diet
  6. Best beverage to drink is pure water
  7. Add or subtract specific foods based on your personal needs

In the last posts, we discussed the first six of these principles. Today, in the last blog post of this series, let’s focus on the seventh principle: Add or subtract specific foods based on your personal needs. And, as usual without any fluff stuff, let’s get to it.

Even though we humans all are of the same species, our bodies are quite unique due to genetic and environmental differences that we grew up in. Because of this uniqueness, it is not unreasonable to have unique needs for what we eat to adapt to our bodies.

Western medicine and nutrition framework can recognize these differences only in terms of different caloric needs based on size, food allergies, intolerance and sensitivities.

However, eastern medicine and nutrition frameworks, offer other ways of matching specific foods to specific unique needs of our bodies.

Let’s explore both of these frameworks that we can use to customize what we eat.

Food Allergies, Intolerance and Sensitivities

As Mayo Clinic page on Food Allergy describes: A true food allergy causes an immune system reaction that affects numerous organs in the body. It can cause a range of symptoms. In some cases, an allergic reaction to a food can be severe or life-threatening (anaphylaxis) — even if past reactions have been mild.

If you have any food allergies, it is important to learn how to recognize a severe allergic reaction and know what to do if one occurs. You may need to carry an emergency epinephrine shot (EpiPen, Auvi-Q, others) for emergency self-treatment.

In contrast, food intolerance symptoms are generally less serious and often limited to digestive problems. But these can also be the cause of chronic issues including excess weight, obesity, leaky gut and many other related issues.

Causes of food intolerance include:

  • Absence of an enzyme needed to fully digest a food. Lactose intolerance is a common example.
  • Irritable bowel syndrome. This chronic condition can cause cramping, constipation and diarrhea.
  • Food poisoning. Toxins such as bacteria in spoiled food can cause severe digestive symptoms.
  • Sensitivity to food additives. For example, sulfites used to preserve dried fruit, canned goods and wine can trigger asthma attacks in sensitive people. Mono sodium glutamate (MSG) often used in Chinese cooking can cause digestive issues.
  • Recurring stress or psychological factors. Sometimes the mere thought of a food may make you sick. The reason is not fully understood.
  • Celiac disease. Celiac disease has some features of a true food allergy because it involves the immune system. However, symptoms are mostly gastrointestinal, and people with celiac disease are not at risk of anaphylaxis. This chronic digestive condition is triggered by eating gluten, a protein found in wheat and other grains.

With the recent research in micro biome or gut bacteria, there is mounting evidence that many of the food sensitivities and even food allergies can be cured by improving the gut bacteria.

So, it is important to understand personal food allergies, intolerances and sensitivities. And, then find workarounds or solutions to those.

Here is one quick anecdote on this topic.

Several years ago, often around menstruation time, my wife Kimberly used to have abdominal pains, sometimes quite severe and debilitating. So, we started chasing the issue. Doctors did various tests to diagnose it, but no luck. She even subjected herself to a painful colonoscopy. Radiologist pointed out inflammation at the place where her colon turns. But he could not argue why that would cause issues she had been experiencing. They even started using the “C” word for some stomach cancer, which kind of freaked her out emotionally.

During this time, I started keeping a sort of diary of her lifestyle. I noticed that every time her sister or mother visited us, for the period that followed she would have severe pains. I thought that was rather curious.

You see, ever since, I became vegetarian, she did not eat much meat. We did not cook much meat at home. And, even when we ate out, she generally preferred to share what I would eat, which would be vegetarian fair. But every time her sister or mother would visit, they will have several meals out at the restaurants and she would indulge in lots of meats, especially red meats.

Once I figured this out, I asked her to experiment with keeping meat to minimum and absolutely no red meat for a few months – which she did faithfully. And, lo and behold, her pains went away. She experimented with adding the red meat back, with the result of pains also being back. Having learned that lesson, she has now stuck to the lifestyle of mostly no red meat and pains have been gone.

Eastern medicine and nutrition frameworks

Eastern medicine and nutrition frameworks provide different methods (and some would argue, much more precise methods) of matching foods to a person’s specific needs.

I am most familiar with the Indian Ayuervedic system so I will briefly share that here.

According to Ayurveda, there are three primary body types: Vata, Pitta and Kapha.  These body types are also called Doshas.

We are born with either one of these three, or some combination of these, i.e., Vata-Pitta, Vata-Kapha, Pitta-Kapha or Vata-Pitta-Kapha types.

The primary body types are made up of a combination of five basic elements of nature: Earth, Water, Fire, Wind, and Space.

Earth + Water = Kapha

Fire + Water = Pitta

Wind + Space = Vata

By looking at the nature of the constituent elements, you can probably quickly guess the properties associated with each Dosha or body type.

Kapha person would thus be very “earthy”, heavier musculature, gains weight quickly, has moist or oily skin, likes to stays settled in a place, is slow and steady, is often cold and smooth.

Pitta person would be hot, intense, light, flexible, slightly oily, fluid, sour smelling.

Vata person will have dry skin, be on the move all the time, is often cold, rough adept to change, subtle quick and light.

The theory is that we all have an inherent body type that corresponds to our inborn nature. Eating foods and living lifestyle that take us away from our inherent Doshas cause stresses on our bodies and in turn cause issues. Progressed to advanced stages, these perturbations in the body become clinical symptoms that are discovered as ailments in the context of western medicine.

Foods on the other hand, in Ayurveda, are categorized as sweet, sour, salty, stringent, bitter and pungent. Based on the nature of food, it could either aggravate or pacify a particular body type or Dosha.

Kapha is

  • Balanced by pungent, bitter, astringent, light, dry and hot foods
  • Aggravated by sweet, sour and salty foods, heavy, oily and cold

Pitta is

  • Balanced by bitter, sweet, astringent, cold, heavy and dry foods
  • Aggravated by pungent, sour, salty, hot, light and oily foods

Vata is

  • Balanced by salt, sour, sweet, heavy, oily and hot foods
  • Aggravated by pungent, bitter, astringent, cold, dry, light foods

An Ayuervedic practitioner’s goal is to uncover any differences between inherent body type and the present body type and to recommend foods and lifestyle that will bring the body to the back the inherent body type.

As the body realigns with its inherent Doshas, different types of issues and ailments just recede and disappear.

This,  of course, is a pretty deep topic by itself.

“Perfect Health – A complete mind body guide”, a book by Deepak Chopra, M.D., is a very accessible book that explains these Ayuervedic principles and practices. Based on the Ayuervedic theory, the book offers very practical means for matching foods to one’s specific needs and/or make adjustments if you feel any “stresses” in your body.

What do you think of this approach?

Do you feel that this provides guidance on how to adjust your diet to match your personal needs?

Do you see a hole in this approach? What would you do differently?

Post #28 – Eating for Optimal Health Part VII – Best beverage to drink is pure water

16 Sunday Nov 2014

Posted by purposelyliveto120 in Ideal Body Weight, Lean Mass, Life-Span, Living to 120, meditation, Nutrition, Optimal Health, Optimal Nutrition, Reversing Chronic Diseases, Vitality

≈ 3 Comments

Tags

Chronic Disease, Headache, Live to 120

In blog post of 9/29/2014: So, what should you eat for optimal health?, I listed the seven basic principles I have extracted from the many diet books and resources I have studied. These principles are:

  1. What you eat, how much you eat and when you eat, all matter
  2. Eat clean
  3. Eat lots of vegetables and fruits
  4. Use only healthy fats and fat sources
  5. Incorporate sufficient proteins in your diet
  6. Best beverage to drink is pure water
  7. Add or subtract specific foods based on your personal needs

In the last posts, we discussed the first five of these principles. Today, let’s focus on the fifth principle: Best beverage to drink is pure water. And, as usual without any fluff stuff, let’s get to it.

I am sure by now you have heard over and over again, “Keep yourself hydrated.” Or “Drink plenty of water”. But why do we need to keep hydrated?

Water is the solvent for biochemical reactions and has unique physical properties (e.g., high specific heat) to absorb metabolic heat within the body.

Water is also essential for maintaining vascular volume and serves as the medium for transport within the body by supplying nutrients and removing waste. In addition, cell hydration has been has been suggested to be an important signal to regulate cell metabolism and gene expression.

Water is the largest component of human bodies. About 70% of our body weight is water. To maintain homeostasis, i.e., equilibrium in our biology, we need to replenish the daily water loss. Water loss comes from breathing out, sweating, urination and excretion.

You may have noticed feeling sluggish if you are dehydrated. In fact dehydration can bring on a variety of symptoms:

Mild to moderate dehydration is likely to cause:

  • Dry, sticky mouth
  • Sleepiness or tiredness — children are likely to be less active than usual
  • Thirst
  • Decreased urine output
  • No wet diapers for three hours for infants
  • Few or no tears when crying
  • Dry skin
  • Headache
  • Constipation
  • Dizziness or lightheadedness

Severe dehydration, a medical emergency, can cause:

  • Extreme thirst
  • Extreme fussiness or sleepiness in infants and children; irritability and confusion in adults
  • Very dry mouth, skin and mucous membranes
  • Little or no urination — any urine that is produced will be darker than normal
  • Sunken eyes
  • Shriveled and dry skin that lacks elasticity and doesn’t “bounce back” when pinched into a fold
  • In infants, sunken fontanels — the soft spots on the top of a baby’s head
  • Low blood pressure
  • Rapid heartbeat
  • Rapid breathing
  • No tears when crying
  • Fever
  • In the most serious cases, delirium or unconsciousness

Many diseases are linked to dehydration. These include kidney stones, gall stones, bladder, colon and other cancers, arrhythmias, blood clots, Mitral Valve Prolapse, and Osteoporosis.

How much water do we need?

So, given that we need to keep body hydrated, that is, replace the H2O we lose daily with equivalent amount of H2O, how much water do we need everyday?

Institute of Medicine of the National Academies report on Dietary Reference Intake for Water, Potassium, Sodium, Chloride and Sulfate recommends the following DAILY Recommended intakes for water for different age groups:

For Children

1–3 years         1.3 L total; 0.9 L (4 cups) as beverages

4–8 years         1.7 L total; 1.2 L (5 cups) as beverages

For Males

9–13 years       2.4 L total; 1.8 L (8 cups) as beverages

14–18 years     3.3 L total; 2.6 L (11 cups) as beverages

Over 19 years   3.7 L total; 3.0 L (13 cups) as beverages

 For Females

9–13 years       2.1 L/day of total water; 1.6 L (7 cups)

14–18 years     2.3 L/day of total water; 1.8 L (8 cups)

Over 19 years   2.7 L total; 2.2 L (9 cups) as beverages

Pregnant and Lactating women are exception and will need even more for each respective age group.

Can you drink too much water?

In very unusual circumstances, excess consumption of water and low sodium intake may lead to excess body water, resulting in hyponatremia and cellular edema. This condition comes from body getting too low in sodium rather than too much water.

What are the sources for water?

So, given that we need to keep body hydrated, that is replace the H2O we lose daily with equivalent amount of H2O, where do we get it from and where should we get it from?

Well first of all we do get a little bit of it when the body oxidizes hydrogen-containing substances during metabolism or energy production cycle. This water, called Metabolic Water is generally enough to offset the water we breathe out as vapors.

Rest of the water comes from what we consume, i.e., the stuff that crosses our lips. Of course, if you are taking nutrients intravenously (as saline solution or glucose solution in a hospital) that also counts.

All foods, especially, fruits and vegetables contain water. Beverages Coffees, tea, ice tea, milk, sodas, juices, beer all contain water. Institute of Medicine of the National Academies report on Dietary Reference Intake for Water, Potassium, Sodium, Chloride and Sulfate has the following table on daily water intake from a 2,200 calories daily diet. (Please click on the graphic below if it is not readable)

Table

NOTE: This diet meets the Adequate Intake or the Recommended Dietary Allowance for adult men and women for all nutrients for which one has been established (for fiber, it meets the ratio of 14 g/1,000 kcal) and provides energy nutrients within the acceptable macronutrient distribution ranges. Nutrient totals may not equal the sum of the parts, due to rounding. Vegetables prepared without salt.

Food composition data: U.S. Department of Agriculture, Agricultural Research Service, Nutrient Database for Standard Reference, Release 16.

DATA SOURCE: ENVIRON International

So, what is the optimal source of hydration?

When I came to the US, 37 years ago, I somehow created associations that beer is the only drink that really goes with pizza and at McDonald’s you always ate hamburger with French fries and Coke. I don’t know how those associations happened, since I did not eat pizzas or McDonald’s’ hamburgers before coming to the US. I guess it was from watching all those TV commercials or just mimicking what everyone else around me was doing.   In fact, it was four years later that watching a friend of mine, I learned that you could actually ask for water at McDonalds.

Fruits and vegetables are definitely good sources for water. Other than getting water from food, what about beverages? Are all beverages, coffees, tea, ice tea, milk, sodas, juices, beer, and wine as good a source of water?

Given the western culture, the answer could be quite confusing.

In research literature, there seems to be some controversy about whether coffee and alcohol are only transitional diuretics or permanent diuretics. Some say that caffeine and alcohol actually cause dehydration. Others disagree.

And, the citrus industry convinced us over two decades ago that “orange juice is not just for breakfast anymore”, so we should be  drinking that all day long.

Coke and Pepsi, of course, promise us sex and happiness.

“Got Milk” teaches us that all the hip people drink milk and it is a fun drink and of course, it is the only source of calcium out there.

Beer is the real beverage to quench thirst, besides it gets us sex and popularity.

Wine is definitely one for sophisticated people and of course makes us live longer.

All this just to get people to drink their stuff to get hydrated! So, what is one to do?

I tend to agree with Joe Dillon, who likes to say, “Just because it is wet, does not mean it will hydrate you.”

Bottom Line

My take on all this is to ask the basic question: when I drink a beverage for hydration, do I want the collateral stuff?

Whether it is caffeine, or alcohol, or sugars or artificial sweeteners, or artificial colors, or whatever else,  if I do want the collateral stuff, then the particular beverage at that moment is an acceptable, desirable or even a good source of hydration. If not, I rather just drink water.

And, in most of the situations, when I am looking to hydrate myself, I rather go directly to the source of hydration that my body is ultimately looking for, which, of course, is Water.

What do you think of this approach?

Do you feel that this simplifies the confusion about water and hydration?

Do you see a hole in this approach? What would you do differently?

Post #27 – Eating for Optimal Health Part VI – Incorporate sufficient protein in your diet

02 Sunday Nov 2014

Posted by purposelyliveto120 in Ideal Body Weight, Lean Mass, Living to 120, Nutrition, Optimal Health, Optimal Nutrition

≈ Leave a comment

Tags

Aging, Lifestyle

In blog post of 9/29/2014: So, what should you eat for optimal health?, I listed the seven basic principles I have extracted from the many diet books and resources I have studied. These principles are:

  1. What you eat, how much you eat and when you eat, all matter
  2. Eat clean
  3. Eat lots of vegetables and fruits
  4. Use only healthy fats and fat sources
  5. Incorporate sufficient proteins in your diet
  6. Best beverage to drink is pure water
  7. Add or subtract specific foods based on your personal needs

In the last posts, we discussed the first four of these principles. Today, let’s focus on the fifth principle: Incorporate sufficient protein in your diet. And, as usual without any fluff stuff, let’s get to it.

First, what are proteins and what is the big deal?

Proteins are the main building blocks of the body. They’re used to make muscles, tendons, organs and skin. Proteins are also used to make enzymes, hormones, neurotransmitters and various tiny molecules that serve important functions.

Without protein, life as we know it would not be possible.

Proteins are made out of smaller molecules called amino acids, which are linked together like beads on a string. The linked amino acids form long protein chains, which are then folded into complex shapes.

Some of these amino acids can be produced by the body, while we must get others from the diet. The ones we cannot produce and must get from our foods are called the “indispensable” (sometimes also called “essential”) amino acids.

Protein from animal sources such as meat, poultry, fish, eggs, milk, cheese, and yogurt provide all nine indispensable amino acids, and for this reason are referred to as “complete proteins.”

Proteins from plants, legumes, grains, nuts, seeds, and vegetables tend to be deficient in one or more of the indispensable amino acids and are called “incomplete proteins.”

So, how much protein do we need?

There are different opinions on how much protein we actually need.

Most official nutrition organizations recommend a fairly modest protein intake. Food and Nutrition Board of Institute of Medicine of the National Academies in their Dietary Reference Intakes (DRI) reference manual recommends 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to:

  • 56 grams per day for the average sedentary man.
  • 46 grams per day for the average sedentary woman.

These are clearly amounts below which nutritional deficiency will result. Interestingly, DRI reference manual does not specify any upper limit at which protein might be harmful, although there is quite a bit of discussion about adverse effects of taking too much of a specific amino acid.

Most experts agrees that protein needs depends upon a number of factors that include activity level, age, muscle (or lean) mass and current state of health. 

But still, how much?

The range seems to be from 0.5 gram to 1.0 grams per pound of body weight. In case one is overweight, it is recommended to use lean mass weight to calculate the protein need.

Most optimal health experts, such as Joe Dillon (The Joe Dillon Difference), Dr. Life (Life Plan), Bill Phillips (Body for Life) whose focus is on building optimal muscle mass, recommend amounts on the higher end of the range. That is, 1.0 or 1.2 grams per pound of body weight per day.

What are the best sources of protein?

The factors often discussed in terms of quality of protein are efficiency of absorption, and how “complete” the protein is, i.e., does it contain all indispensable  amino acids. Another important factor I believe is whether eating enough protein will bust your carbs, fats or calories budget.

Eating lots of breads may give you sufficient proteins but it will probably bust the carbs and calories budgets.  Also, eating lots of rich or fatty meats for sufficient protein will most likely bust your fats budget.

Joe Dillon offers the following hierarchy for selecting optimal sources of lean, quality protein (from highest to lowest):

  • 100% Whey protein isolate powder
  • Egg whites
  • Wild Game (venison, buffalo, elk, moose, etc.)
  • Salmon, Ahi Tuna
  • Turkey (white meat, dark meat, no skin)
  • Fish (all kinds)
  • Chicken (white meat only, no skin)
  • Shellfish (oysters, mussels, clams, lobster, shrimp, crab)
  • Nonfat Dairy (nonfat milk, nonfat cheese, nonfat cottage cheese, nonfat plain yogurt)

But how much of these foods should I eat?

Here is a quick guide:

  • 3 ounces of lean meat or poultry contain about 25 g of protein,
  • 3 ounces of fish contain about 20 g of protein
  • 1 cup of soybeans supplies about 20 g of protein.
  • 1 cup of yogurt is approximately 8 g,
  • 1 cup of milk is 8 g
  • 1 egg or 1 ounce of cheese contains about 6 g
  • One cup of legumes has approximately 15 g of protein
  • Cereals, grains, nuts, and vegetables contain about 2 g of protein per serving.

Bottom Line:

Still confused? May be this will help. Looking for optimal nutrition, this is what I am doing:

  1. Since I am interested in continuing to build my lean mass reserves, I decided to budget protein in the upper end of the range, about 1 gram per pound of my body weight. I weigh 161 plus minus 2 pounds these days, so 160 grams of protein per day is my target.
  2. I am a vegetarian, I assume I get about 10 to 20 grams from vegetables, legumes and eggs and egg whites.
  3. I supplement the remaining using shakes of whey isolates or whey concentrates and isolates mixed. That makes for shakes 4 to 5 times a day: breakfast, lunch, while going home from work, post-exercise and sometime before going to bed. If I ate meat, I will do just one or two shakes a day.

What do you think of this approach?

Do you feel that this simplifies the confusion about proteins?

Do you see a hole in this approach? What would you do differently?

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