What is glycemic index? And is it important?

Have you ever had your blood sugar levels tested or heard about eating to balance blood sugar?

You know I talk about it a bunch, so if you have ever worked with me you have heard this. 

Have you wondered about the science behind how foods affect blood sugar? 

Or more importantly, which foods affect your blood sugar more than others?

If so, this post is for you. If not you, maybe someone you love.

It's all about the glycemic index and glycemic load. And it's not boring, promise!

Read on because you may want to pay attention to foods that are high on the glycemic index or high glycemic load. And if you're at risk of blood sugar issues, pancreas conditions, or even diabetes this is IMPORTANT for you to know. And if you aren't and don't want to ever be, this is important too.

What is the Glycemic Index and Glycemic Load?

Glycemic this and glycemic that. Does it matter?

You'll notice that they both begin with "glycemic." That's one tip that they have to do with sugars and carbs. Not only how much sugar is in foods, but more importantly, how it affects your blood sugar levels.

In general, diets that are high on the glycemic index (GI) and high in glycemic load (GL), tend to increase the risk of diabetes and heart disease.

FUN FACT: Starches like those in potatoes and grains are digested into sugar; this is because starch is just a bunch of sugars linked together. Digestive enzymes break those bonds so that the sugars become free. Then those sugars affect your body the same way that eating sugary foods do.

Glycemic Index (or “how fast”)

The most common of the two terms is “glycemic index” (GI).

As the name suggests, it "indexes" (or compares) the effect that different foods have on your blood sugar level. Then each food is given a score from 0 (no effect on blood sugar) to 100 (big effect on blood sugar). Foods that cause a fast increase in blood sugar have a high GI. That is because the sugar in them is quickly processed by your digestive system and absorbed into your blood. They cause a “spike” in your blood sugar.

So, you can probably guess that pure glucose is given a GI rating of 100. On the other hand, chickpeas are right down there at a GI of 10.

Regarding GI: low is anything under 55; moderate is 56-69, and 70+ is considered a high GI food.

Remember, this is a measure of how fast a carbohydrate containing food is digested and raised your blood sugar. It's not a measure of the sugar content of the food.

How the carbohydrates in food affect your blood sugar level depend on other components of the food. Things like fiber and protein can slow the release of sugar into the bloodstream, and this can make even a high-sugar food, low on the GI scale.

So, lower GI foods are better at keeping your blood sugar levels stable because they don't increase your blood sugar level as fast.

FUN FACT: Can you guess which food has a GI of higher than 100? (Think of something super-starchy) White potatoes! They have a GI of 111.

Glycemic Load (or “how much”)

The glycemic load is different.

Glycemic load (GL) doesn’t take into account how quickly your blood sugar “spikes”, but it looks at how high that spike is. Basically, how much the food increases your blood sugar.

GL depends on two things. First, how much sugar is actually in the food. Second, how much of the food is typically eaten.

Low GL would be 0-10,  moderate GL would be 10-20, and high GL would 20+.

Example of GL and GI

 So, let’s compare average (120 g) servings of bananas and oranges:

Food	GI	Serving size (g)	GL per serving
Banana, average	48	120	11
Oranges, average	45	120	5

Excerpt from: Harvard Health Publications, Glycemic index and glycemic load for 100+ foods

As you can see, the banana and orange have almost the same glycemic index.; this means they both raise your blood sugar in about the same amount of time.

But, the average banana raises the blood sugar twice as high (11) as the orange does (5). So, it contains more overall sugar than the same amount (120 g) of orange.

Of course, this is all relative. A GL of 11 is not high at all. Please keep eating whole fruits. This is an easy example.

So...What does this all mean for your health?

Certain people should be aware of the effects that foods have on their blood sugar. People who have diabetes or pre-diabetes conditions like insulin resistance  need to be aware of the glycemic index and glycemic load of foods they are eating regularly.

The GI and GL are just two factors to consider when it comes to blood sugar. Some high GI foods are pretty good for you but if you want to reduce the impact on your blood sugar, have them with a high-fiber or high-protein food. That's why I always talk about eating with a fiber food or protein.

Conclusion

If you have blood sugar imbalances or diabetes, you should probably be aware of the GI and GL of your food.

If you are at risk of diabetes or heart disease, you might try swapping out some higher GI/GL foods and replacing with lower GI/GL foods.

If you want to prevent either of those in the future, remember these tips.

Oh, and check out this low GI recipe I have for you.

Recipe (low GI): Mediterranean Salad

Serves 2

1 cucumber, chopped

½ cup chickpeas, drained and rinsed

½ cup black olives

¼ red onion, diced

½ cup cherry tomatoes, halved

¼ cup extra virgin olive oil

1 tbsp apple cider vinegar

2 tbsp lemon juice

1 tsp garlic

1 tsp basil

½ tsp oregano

1 dash sea salt

1 dash black pepper

Place first five ingredients together in a bowl.

Add remaining ingredients to a jar (to make the dressing) with a tight-fitting lid and shake vigorously.

Add dressing to salad and gently toss.

Serve & enjoy!

Tip: Add chopped avocado for even more fiber and healthy fat.

When you try it...come back here and let me know!

References:

http://www.health.harvard.edu/diseases-and-conditions/glycemic_index_and_glycemic_load_for_100_foods

http://lpi.oregonstate.edu/mic/food-beverages/glycemic-index-glycemic-load

Oh, the words "blood sugar."

How Do I Keep My Blood Sugar Stable?

And do I need to worry about it if I am not a diagnosed diabetic?

Oh, the words "blood sugar."

Does it conjure up visions of restrictive eating, diabetes medications, or insulin injections?

Blood sugar is the measure of the amount of sugar in your blood. You need the right balance of sugar in your blood to fuel your brain and muscles.

The thing is, it can fluctuate. A lot.

This fluctuation is the natural balance between things that increase it; and things that decrease it. When you eat food with sugars or starches ("carbs"), then your digestive system absorbs sugar into your blood. When carbs are ingested and broken down into simple sugars, your body keeps blood sugar levels stable by secreting insulin. Insulin allows excess sugar to get it out of your bloodstream and into your muscle cells and other tissues

 for energy

Why keep my blood sugar stable?

Your body wants your blood sugar to be at an optimal level. It should be high enough, so you're not light-headed, fatigued, and irritable. It should be low enough that your body isn't scrambling to remove excess from the blood.

When blood sugar is too low, this is referred to as "hypoglycemia."

When blood sugar is too high, it is referred to as hyperglycemia.  Prolonged periods of elevated blood sugar levels (chronic hyperglycemia) can lead to "insulin resistance."

Insulin resistance is when your cells are just so bored of the excess insulin that they start ignoring (resisting) it, and that keeps your blood sugar levels too high.

Insulin resistance and chronic hyperglycemia can eventually lead to diabetes.

So let’s look at how you can optimize your food and lifestyle to keep your blood sugar stable.

Food for stable blood sugar

The simplest thing to do to balance your blood sugar is to reduce the number of refined sugars and starches you eat.  To do this, you can start by dumping sweet drinks and having smaller portions of dessert.

Eating more fiber is helpful too. Fiber helps to slow down the amount of sugar absorbed from your meal; it reduces the "spike" in your blood sugar level.  Fiber is found in plant-based foods (as long as they are eaten in their natural state, processing foods removed fiber).  Eating nuts, seeds, and whole fruits and veggies (not juiced) is a great way to increase your fiber intake.

FUN FACT: Cinnamon has been shown to help cells increase insulin sensitivity. Not to mention it’s a delicious spice that can be used in place of sugar. (HINT: It’s in the recipe below)

Lifestyle for stable blood sugar

Exercise also helps to improve your insulin sensitivity; this means that your cells don't ignore insulin's call to get excess sugar out of the blood.  Not to mention, when you exercise, your muscles are using up that sugar they absorbed from your blood. But you already knew that exercise is healthy, didn't you?

Would you believe that stress affects your blood sugar levels? Yup! Stress hormones increase your blood sugar levels. If you think about the "fight or flight" stress response, what fuel do your brain and muscles need to "fight" or "flee"? Sugar! When you are stressed signals are sent to release stored forms of sugar back into the bloodstream, increasing blood sugar levels.  So, try to reduce the stress you're under and manage it more effectively. Simple tips are meditation, deep breathing, or gentle movement.

Sleep goes hand-in-hand with stress. When you don't get enough quality sleep, you tend to release stress hormones, have a higher appetite, and even get sugar cravings. Sleep is crucial, often overlooked, factor when it comes to keeping your blood sugar stable. Make sleep more of a priority - it will do your blood sugar (and the rest of your physical and mental health) good.

Conclusion

Your body is on a constant 24-hour quest to keep your blood sugar stable. The body has mechanisms in place to do this, but those mechanisms can get tired (resistant).  Long-term blood sugar issues can spell trouble.

There are many nutrition and lifestyle approaches you can take to help keep your blood sugar stable. Minimizing excessive carbs, and eating more fiber, exercising, reducing stress, and improving sleep are all key to having stable blood sugar (and overall good health).

Recipe (blood sugar balancing): Cinnamon Apples

Serves 4

2 apples, chopped

1 tbsp coconut oil
½ tsp ground cinnamon
⅛ tsp sea salt
¼ tsp vanilla extract

Place chopped apples into a small saucepan with 2 tbsp water. Cover and cook over medium heat, stirring occasionally. After about 5 minutes the apples will become slightly soft, and water will be absorbed.

Add 1 tbsp coconut oil. Stir apples and oil together.

Cook for another 5 minutes, stirring every minute or so.

Add cinnamon, salt, and vanilla. Stir well.

Cook for another few minutes, stirring until the apples reach your desired softness!

Serve and enjoy!

Tip: Keeping the peel on increases the fiber, which is even better for stabilizing your blood sugar.

References:

https://authoritynutrition.com/15-ways-to-lower-blood-sugar/

http://www.precisionnutrition.com/research-review-blood-sugar

Let me know when you try the recipe!  And if you want to know more on specifically how to stabilize your Blood Sugar...reach out!  I am here to support you.

Five Weight-Loss Friendly Snacks You Will Love

The words “weight-loss” and “snacks” often appear in the same sentence. 

But that might also bring thoughts of "tasteless," "cardboard," and "completely unsatisfying."

Right?

Let me give you my best weight-loss friendly snacks that aren't just nutritious but also delicious!

What’s my criteria you ask?

They have to be nutrient-dense whole foods where a little goes a long way;  foods that contain protein and/or fibre.

1 - Nuts

It’s true - nuts contain calories and fat, but they are NOT fattening!

Well, I’m not talking about the “honey roasted” ones, of course. Those probably are fattening.

Studies show that people who eat nuts tend to be healthier and leaner.

By the way, nuts also contain protein and fiber, which means a small amount can go pretty far in terms of filling you up. Not to mention the vitamins and minerals you can get from nuts.

Did you know that almonds have been shown to help with weight loss? At least 10% of the fat in them is not absorbed by the body, and almonds can also help to boost your metabolism!

Tip: Put a handful of unsalted/unsweetened nuts into a small container and throw it in your purse or bag.

2 - Fresh Fruit

As with nuts, studies show that people who tend to eat more fruit, tend to be healthier. (I’m sure you’re not too surprised!)

Yes, fresh fruit contains sugar, but whole fruits (I'm not talking juice or sweetened dried fruit) also contain a fair bit of water and fiber; not to mention their nutritional value with vitamins, minerals, and antioxidants. And fresh fruit is low in calories.

Fiber is something that not only helps to fill you up (known as the "satiety factor") but also helps to slow the release of the fruit sugar into your bloodstream and reduce the notorious "blood sugar spike."

Win-win!

Try a variety of fruit (apples, pears, berries, etc.) and pair that with a handful of nuts.

Tip: Can't do fresh? Try frozen. Plus, they're already chopped for you.

3 - Chia seeds

This is one of my personal favorites…

Chia is not only high in fiber, but it also contains protein and omega-3 fatty acids (yes THOSE omega-3s!). As well as antioxidants, calcium, and magnesium.

Have you seen how awesome these tiny guys are?

They also absorb a lot of liquid, so by soaking them for a few minutes, they make a thick pudding (that is delicious and fills you up).

Check this recipe out!

Prep time

15 mins

Total time

15 mins

Author: Minimalist Baker
Vegan, Gluten-Free
Serves: 4
Ingredients
·         1 1/2 cups (360 ml) Almond Breeze Almondmilk Original Unsweetened
·         1/3 cup (63 g) chia seeds
·         1/4 cup (24 g) cacao or unsweetened cocoa powder
·         2-5 Tbsp (30-75 ml) maple syrup if not blending (can sub 5-9 dates, pitted, if blending)
·         optional: 1/2 tsp ground cinnamon
·         1/4 tsp sea salt
·         optional: 1/2 tsp vanilla extract

Instructions
1.       Add all ingredients except sweetener to a mixing bowl and whisk vigorously to combine. If not blending (which I preferred!), sweeten to taste with maple syrup at this time. If blending, you can sweeten later with maple syrup or dates.
2.       Let rest covered in the fridge overnight or at least 3-5 hours (or until it's achieved a pudding-like consistency).
3.       If blending, add to a blender and blend until completely smooth and creamy, scraping down sides as needed. Sweeten to taste.
4.       Leftovers keep covered in the fridge for 2-3 days, though best when fresh.
5.       Serve chilled with desired toppings, such as fruit, granola, or coconut whipped cream.
*Nutrition information is a rough estimate for 1 of 4 servings.
*Prep time does not include chilling!
*Recipe loosely adapted from Pop Sugar.

Nutrition Information
Serving size: 1/4 of recipe Calories: 133 Fat: 8 g Saturated fat: 1.2 g Carbohydrates: 17 g Sugar: 9gSodium: 187mg Fiber: 8.6 g Protein: 5.3 g

4 - Boiled or poached eggs

Eggs are packed with nutrition and most of it is in the yolk.

They contain a lot of high-quality protein and a good amount of vitamins and minerals.

And recent research shows that the cholesterol in the yolks is NOT associated with high elevated cholesterol or heart disease risk.

Yup, you read that right!

Tip: Boil a bunch of eggs and keep them in your fridge for a super-quick (and nutritious) snack!

5 - Vegetables

I don’t need to tell you how great these are for you, but just maybe I need to sell you on the delicious “snackability” of these nutrition powerhouses.

Veggies contain fibre and water to help fill you up, and you don't need me to tell you about their vitamins, minerals, and antioxidants, right?

You can easily open a bag of baby carrots and/or cherry tomatoes and give them a quick rinse (they’re already bite-sized).

Tip: Use a bit of dip. Have you put almond butter on celery? How about trying my new hummus recipe below?

Conclusion:

Go ahead and try one, or more, of these healthy snacks. Prepare them the night before if you need to. They will not be "tasteless," like "cardboard," or "completely unsatisfying." Trust me.

Recipe (Vegetable Dip): Hummus

Makes about 2 cups

1  can chickpeas (garbanzo beans), drained & rinsed

⅓ cup tahini

1 garlic clove

2 tbsp sesame oil

2 tbsp lemon juice

1 dash salt

1 dash pepper

1. Put all ingredients into a food processor and blend until smooth. You may need to thin it out with a bit of water, so add it 1 or 2 tablespoons at a time and blend.

Serve & enjoy!

Tip: Don’t like sesame? Use an avocado in place of the tahini, and olive oil in place of the sesame oil.

Sure hope you try the Chia recipe!  When you do...leave me  message!

Yours in health and happiness,

Cheryl

References:

https://authoritynutrition.com/20-most-weight-loss-friendly-foods/

https://authoritynutrition.com/foods/almonds/

http://www.precisionnutrition.com/encyclopedia/food/almonds/

https://authoritynutrition.com/is-fruit-good-or-bad-for-your-health/

https://www.dietvsdisease.org/best-fruits-diabetics/

https://authoritynutrition.com/foods/apples/

https://authoritynutrition.com/fresh-vs-frozen-fruit-and-vegetables/

https://authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/

http://www.precisionnutrition.com/encyclopedia/food/eggs/

Water, Water ... Sure ways to drink enough!

Water, water everywhere...but not a drop to drink.

The Rime of the Ancient Mariner

Of course we don't have that problem.   Water is everywhere...some clean, some dirty, some free flowing, some bottled...so it's always available here.  There are some places that's not true, we are lucky for the most part! SO do we use our water with responsibility and for our good? 

The average adult human body is 50-65% water, averaging around 57-60%. The percentage of water in infants is much higher, typically around 75-78% water, dropping to 65% by one year of age. Body composition varies according to gender and fitness level, because fatty tissue contains less water than lean tissue. * http://chemistry.about.com/od/waterchemistry/f/How-Much-Of-Your-Body-Is-Water.htm

SO then how much water should we drink?  What kind of water?  Does any fluid keep us hydrated? Very good questions, and many doctors, trainers, health coaches answer them differently.  Drink clean water ...I choose spring water over tap but if your tap is clean it's better than none.  Do other fluids hydrate...yes but that doesn't mean you shouldn't dink water as our bodies don't process things like coffee, tea and juices or "gasp" soda's the same way.  That means the fluid can't be used by all parts of our bodies,

How do you remember to "always be drinking water"?  Here 3 for sure tips!

#1 Make it convenient so it becomes a habit.

 Many people find it helpful to get a large water bottle (I recommend 1 liter), fill it in the morning and carry it with you throughout the day, drinking regularly and refilling once (or more) in the afternoon. This has become quite common to see people carrying their water bottles to work, the gym or social events. It's ok to add some lemon for flavor or infuse other fruits. My favorite is pineapple and strawberries.  Cucumber and Mint is good too. Here's a couple more:

• Citrus Bliss: helps to alkalize the body -  3 lemon slices  2 lime slices (or Use Doterra Essential Oils)  

• Rosemary & Grapefruit: This helps to detoxify the liver while giving you an added boost of vitamin C. -  1 Grapefruit, w/o the rind and - 1 Sprig of Fresh Rosemary (or Use Doterra Essential Oils)  

#2 Drink half your body weight in water. 

 If you work from home or are in your home much of the day, a good option can be to get a half gallon pitcher, fill it in the morning and drink glasses from it throughout the day. This way you can track when you have drunk the amount you want. A good goal is half your body weight in ounces. For example, if you weigh 150 pounds, drink 75 ounces a day. If you weigh 200 pounds, drink 100 ounces a day.

#3 Set a goal each day. 

 Yet another option (and my favorite) is to count how many glasses you drink per day and have a goal number. All of our water glasses at my house are 12 oz. I keep a glass next to my bathroom sink. And I keep a glass in a certain spot in the kitchen that I reuse (to save on dishes!) I try to drink 2 glasses early in the morning and 2 glasses mid morning. When I add the water I drink with meals and when I am at my office I get a good amount. If by dinnertime I have not gotten at least 4 glasses, I just start drinking. 

Or uses a tool:

Well it's almost 11AM...time for me to drink up..You go get yours too!

WOW - Happy 2016!!

What a difference a month makes!You've heard the saying SH$T happens?

Yes, it does and it happened to me!

I had a stroke...right side...affected my left!

How Does a Stroke Occur?

There are two types of stroke.

• Ischemic stroke is similar to a heart attack, except it occurs in the blood vessels of the brain. Clots can form in the brain's blood vessels, in blood vessels leading to the brain, or even in blood vessels elsewhere in the body and then travel to the brain. These clots block blood flow to the brain's cells. Ischemic stroke can also occur when too much plaque (fatty deposits and cholesterol) clogs the brain's blood vessels. About 80% of all strokes are ischemic.
• Hemorrhagic (heh-more-raj-ik) strokes occur when a blood vessel in the brain breaks or ruptures. The result is blood seeping into the brain tissue, causing damage to brain cells. The most common causes of hemorrhagic stroke are high blood pressure and brain aneurysms. An aneurysm is a weakness or thinness in the blood vessel wall

My stroke was an Ischemic stroke.  I was driving home from spending the morning with some friends at a Facebook business training,  My arm felt like it as moving strange but I had no pain.  Then as I got closer to home I kept driving into the left lane.  I thought "wow, I really need to get my car in for an alignment".  Seriously, that's all I thought!  Then I took my left hand off the wheel and the car straightened out.  Good to go, made it home, couldn't open the car door, I couldn't make my left hand touch the car door handle.  WHAT WAS GOING ON?  Reached across with my right and made it in the house.  Up the stairs to a mirror...did all the stroke things I knew to look at in the mirror.  Looked fine I thought, no droop, I could stick my tongue out and smile.  Good, back downstairs - the hard way...fell down the stairs, my left leg was not there.  Grabbed the cell and called my husband...he came home - asked if we should go to the ER.  YES, I said, I was struggling to talk.  I stood up, fell backwards in to our coffee table.  He said, "maybe we need an ambulance?"  I shook my head...I was so blessed that the EMT recognized my symptoms immediately and took me to the best hospital for a stroke.  I was in the ER, Ct Scan done and was able to get the "clot buster" miracle drug called  'tPA".  That was Monday.  Tuesday an MRI showed I had signs of mini strokes - TIA's they call them.  REALLY? How did I not know?

So what are the symptoms of a stroke:

What Are the Symptoms of Stroke?

The most common symptoms of a stroke are:

• Weakness or numbness of the face, arm, or leg on one side of the body
• Loss of vision or dimming (like a curtain falling) in one or both eyes
• Loss of speech, difficulty talking, or understanding what others are saying
• Sudden, severe headache with no known cause
• Loss of balance or unstable walking, usually combined with another symptom

So did I do something that DAY to cause it...NO....like all disease it is a layer of things.  I wasn't always healthy.  Didn't always workout.  Used to not eat well.  Was clinically obese.  AND smoked. And although I no longer smoke - I struggle with the addiction still.   All things that contributed even though right then I was at a good weight, I ate clean, worked out 3-5 days a week.  Even my DR was perplexed.  Moral of the story.  Because I am in much better health now, I am recovering well.  I taught an exercise class 8 weeks after!  Get your health moved up to PRIORITY level!  and know what to do if something like his happens

LEARN  F - Face drooping

              A - arm weakness

              S - speech difficulty

              T - time to call 911  

********************************************************************************************************

Here's my favorite healing SMOOTHIE

1 cup Almond Milk or water

1/2 large green or red apple, chopped (or pear)
1/2 cup packed baby spinach
1 cup plain Greek yogurt ( or scoop of a good clean protein powder)
2 TBS ground flax seeds
1/4 Cup Blueberries (or Pineapple)
1/2 a small to medium Avocado
Ice cubes

Directions

1. In a blender, combine milk, apple, spinach and other ingredients (as called for); purée until smooth. Pour into glass; serve immediately.

I need this....gratitude awareness! Do you?

Want to know a simple secret to happiness?

Gratitude.

Yes, it’s really that simple.

It is very beneficial to write down the things in your life for which you are grateful.  It can be as simple as a beautiful flower you saw on a walk or as profound as the love you have for your family. It can instantly put you in a new state of happiness and awareness of all your blessings.  When you do this on a day that is particularly trying, it actually has the power to change the direction of your entire day!

There is nothing more powerful to change your perspective than to be grateful. Life is always presenting challenges and ups and downs. We are constantly living with a challenge, getting past a challenge or starting a challenge.  Our character and strength have continuous opportunities to grow.

Sometimes it is hard to understand why we have these challenges. Some examples might be:

·       Why does my friend have cancer?

·       Why do small children become sick and suffer?

·       Why is that customer so difficult to deal with?

Regardless of the scope or size of the challenge, there is always one thing challenges have in common: the opportunity to grow. No matter how bad things are in our lives, there is always a reason to be grateful. By focusing on our purpose and blessings, we are able to put the negativity in its place.  When the negative becomes our sole focus that is what we will find, and we will become self involved and swallowed up by the problems.

By focusing on what is good and right in our life, the bad things recede and become smaller and we experience an opportunity for growth.

 Thoughts of gratitude:

Be Thankful

    Be thankful that you don’t already have everything you desire,

    If you did, what would there be to look forward to?

    Be thankful when you don’t know something

    For it gives you the opportunity to learn.

    Be thankful for the difficult times.

    During those times you grow.

    Be thankful for your limitations

    Because they give you opportunities for improvement.

    Be thankful for each new challenge

    Because it will build your strength and character.

    Be thankful for your mistakes

    They will teach you valuable lessons.

    Be thankful when you’re tired and weary

    Because it means you’ve made a difference.

    It is easy to be thankful for the good things.

    A life of rich fulfillment comes to those who are

    also thankful for the setbacks.

    GRATITUDE can turn a negative into a positive.

    Find a way to be thankful for your troubles

    and they can become your blessings.

    ~ Author Unknown ~

Gratitude list for the day….

I am grateful for abundance today…

the sunshine

bright ideas

a loving spouse

little hugs and BIG good mornings

opportunities

friends

I’d love to hear how gratitude shifted a negative or bad day for you? Share with me below!  AND write in your journal daily with your gratitude every evening!

Have an amazing day!

In health,

Cheryl Love

Imagine Fit ©2015