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Jenniferen, Fort Worth, TX (2025)

09/10/2021

Coconut facts and health benefits
Cocos nucifera commonly known as coconut belongs to the large Palmaceae family of palm trees and is native to coastal areas of Southeast Asia. It is commonly believed that the name “coconut” was given by Portuguese sailors in the 16th century because the three holes on the coconut looked like a human face. “Coco” means “laughing face,” or “grimace.” The English word “nut” was only added later on. The coconut is not a nut at all, but a stone fruit. Coco palm grows well under tropical climates. The palm requires moist, sandy, well-drained soil and flourishes well all along the saline-rich coastal regions. It has a lifetime of about 75 to 100 years. Once planted, it may take about 4-5 years to begin their first produce, and often, quite longer time in some species. Several hundred species of the coconut palms grown all over the tropics, and their taste of meat and flavor of water thus may vary according to saline content of the soil, distance from sea-shore, amount of rain-fall, etc.
Plant

Coconut is a tall, erect, single-stemmed, monoecious palm which grows up to 30 m (98 ft.) tall. It thrives best in full sun and is adaptable to wide range of soil type’s light, medium and heavy, – peaty soil, sandy, calcareous, saline to clayey soils. It tolerates alkaline soils. Though coarse sand is its natural habitat, best growth is obtained on free draining, deep soils with good physical and chemical properties. It is therefore widely grown on loams as well as clays that are well drained. Coconut is intolerant of water-logging will not survive more than 2 weeks of surface water-logging. Coconut tolerates drought poorly. It has fibrous root system and slender, more or less curved or inclined, stout trunk, 30–45 cm diameter. Leaves are frond-like, 2–6 m long, clustered at top of trunk, pinnatisect whereas leaflets are 0.6–1 m long, narrow, linear-lanceolate, bright green, inserted on rachis in 2 ranks. Plant produces both the female and male flowers on the same inflorescence; therefore, the palm is monoecious. Male flowers with six creamy-yellow perianth segments surrounding six stamens, pistillode topped by 3 nectar glands. Female flowers are sweet-scented, larger, globose, with 6 creamy-yellow perianth segment in two whorls, with 6 staminodes, 3-locule o***y, and a trifid stigma.

Fruit

Botanically, the coconut fruit is a drupe, not a true nut. It consists of, from the outside in, a thin hard skin (exocarp), a thicker layer of fibrous mesocarp (husk), the hard endocarp (shell), the white albuminous endosperm (kernel), and a large cavity filled with fluid (“coconut water”). Coconuts sold in the shops of non-tropical countries often have had the exocarp (outermost layer) removed. The mesocarp is composed of a fiber, called coir, which has several traditional and commercial uses. The shell has three germination pores (micropyles) or “eyes” that are clearly visible on its outside surface once the husk is removed. When immature, the exocarp is usually green, yellow or sometimes bronze, becoming brown when mature. Wide variation in fruit shape exocarp color, green, yellow, reddish-brown, etc. and size exist within types and populations. Fruit is usually elongated, ovoid; ellipsoid to almost spherical weighs between 0.85 and 3.7 kg. Seed comprises the dark brown shell, kernel, cavity and embryo.

History

Coconut has been the subject of much interpretation and speculation in regard to its natural origin because of its wide distribution and cultivation in the tropics and subtropics. It is supposed that the coconut palm is native to coastal areas (the littoral zone) of Southeast Asia (Malaysia, Indonesia, Philippines) and Melanesia. It is supposed that in prehistoric times wild forms (niu kafa) eastwards into the central Pacific to the tropical Pacific islands (Polynesia, and Micronesia) and westward to coastal India, Sri Lanka, East Africa, and tropical islands (e.g., Seychelles, Andaman, Mauritius) in the Indian Ocean. Coconut is either an introduction in the pre-Columbian times or possibly native to the Pacific coast of Central America. Today due to its higher nutritional value as well as it wonderful health benefits it is grown throughout the world with suitable environment.
Nutritional Value

Apart from their mild and sweet taste, coconut is a good source of nutrients, vitamins and minerals. Consuming 80 gram of coconut offers 26.79 g of Total Fat, 1.2 mg of Manganese, 0.348 mg of Copper, 1.94 mg of Iron, 7.2 g of Total dietary Fiber, 8.1 µg of Selenium, 90 mg of Phosphorus and 12.18 g of Carbohydrate. Moreover many Amino acids 0.031 g of Tryptophan, 0.097 g of Threonine, 0.105 g of Isoleucine, 0.198 g of Leucine, 0.118 g of Lysine and 0.05 g of Methionine are also found in 80 gram of Coconuts.
Health benefits of Coconut
The coconut is actually an exotic fruit which is well-known because of its dietary advantages. Its meat, juice as well as oil are well-known around the world because of its delicious flavor as well as large quantity of vitamins, minerals as well as nutrition. Coconut was utilized by ancient individuals to deal with numerous health conditions, and is also still identified nowadays because of its nutritious as well as therapeutic qualities. Let’s explore more of the amazing health benefits of coconuts and what they have to offer.

1. Good for your heart

As we all know that coconut is low in sodium and high in potassium so it is an excellent food for people suffering from high blood pressure. As coconuts contain no Tran’s fats and are gluten-free, they are loaded with high amounts of dietary fiber, and therefore are good for your heart. Coconut not only improves the cholesterol ratio in your body, but also protects your arteries from damage.

2. Weight management

Coconuts are wonderful source of fiber and low in calories which means that they make you full faster, and in turn beat hunger pangs. Apart from that it also increases your metabolic rate thereby promoting weight loss. They not only prevent obesity but also its related health complications.

3. Blood sugar control

The presence of fiber in coconut slows down the release of glucose into the bloodstream which in turn drops the blood sugar levels and controls other problems caused due to diabetes. Apart from that, they also help decrease the amount of strain on the pancreas, helping them function optimally.
4. Protects against infection

Coconuts are loaded with a myriad of healthy nutrients which helps to boost immunity and keeps diseases at bay. Apart from that it also has antibacterial, antiviral and antifungal properties that help protect you from a wide range of infections and support overall immune functions.

5. Improves digestion

As most of us are unaware of the fact that coconut is an excellent source of good fats (MCTs – medium chain triglycerides) which are quite beneficial for people with digestion problems. It also improves bowel movement and digestion in addition to helping in nutrient absorption.

6. Prevents skin infection

Regular use of coconut oil or milk topically helps in shielding the skin from numerous infections in addition to combating symptoms of skin infections like dermatitis, eczema and psoriasis. It acts as a natural aid to prevent sagging skin, age spots and wrinkles along with softening your skin. Coconut not only helps maintain the chemical balance of your skin but also provides protection against harmful UV rays.

7. Promotes hair growth

Coconuts and their by-products are certainly the best natural aids when it comes to promoting hair growth and preventing hair loss. As coconut milk is loaded with a wide range of healthy nutrients, using it on a regular basis reduces hair loss and hair breakage. Furthermore, applying or massaging coconut oil to your scalp makes your hair strong in addition to controlling dandruff and promoting hair growth.

8. Gives your energy levels a boost

In case you are feeling tired or stressed out, have a few pieces of coconut to boost your energy levels naturally. It is one of the best nutritional sources of instant energy that improve physical endurance as well as athletic performance. Coconut also helps in relieving symptoms of chronic fatigue syndrome in addition to providing extra energy.

Health benefits of Coconut oil

1. Hair care

Coconut oil helps in healthy growth of hair and gives your hair a shiny quality. It is also effective in reducing protein loss, which may cause various unattractive or unhealthy qualities in your hair. It is used as hair care oil and is used in manufacturing various conditioners and dandruff relief creams. It is normally used topically for hair care.

Coconut oil is widely used in the Indian sub-continent for hair care. It is an excellent conditioner and helps the re-growth process of damaged hair. Apart from that it provides the essential proteins required for nourishing and healing damaged hair. Research studies indicate that coconut oil provides better protection to hair from damage caused by hygral fatigue.

2. Weight loss

Coconut oil is considered quite beneficial for weight loss. It contains short and medium-chain fatty acids that help in taking off unnecessary weight. Research suggests that coconut oil helps to reduce abdominal obesity in women. It is also easy to digest and it helps in healthy functioning of the thyroid and endocrine system. Additionally, it increases the body’s metabolic rate by eliminating stress on the pancreas; thus burning more energy and helping obese and overweight people lose the weight. Hence, people living in tropical coastal areas, who use coconut oil every day as their primary cooking oil, are usually not fat, obese or overweight.

09/10/2021

HOW TO USE CABBAGE FOR HEALING YOUR DIGESTIVE SYSTEM AND IMMUNITY
NUTRITIONAL BENEFITS OF CABBAGE
This parcel of vegetable is nutrient-packed and low in calorie. It is impressive with its high content levels of calcium, iron, iodine, potassium, sulfur, and phosphorus. In the vitamins department, it is loaded with vitamins A, B1, B2, B6, C, E, K and folate.
This humble vegetable is a rich source of a number of phytonutrients which help boost our defense mechanisms, blocks the reaction of cancer-causing substances, detoxifies and eliminates harmful toxins and hormones, and stimulates production of antibodies to fight cancer.

HEALTH BENEFITS OF CABBAGE
The anti-cancer properties in cabbage makes it a powerfully healing food in combating the much feared disease, cancer. Studies after studies have shown that fresh cabbage juice has been effective in the treatment of a number of cancers and ulceration in the digestive tracts.

Anemia: The super healing effect of the superior chlorophyll in cabbage has been found to be good for blood building.

Breast engorgement: Peel off the outer layers of cabbage, run it slightly under the rolling pin and cap it over the breasts as close to the skin as possible, to soothe breasts engorgement. Wear your maternity brassiere over the cabbage and leave till the cabbage leaves wither. I have tried this and found it to be rather soothing, the preferred natural and cheaper alternative over taking drugs.

Cancer: Daily and frequent consumption of cabbage juice has shown to be effective in preventing and treating cancers of the breast, colon, liver, lung and ovarian. A compound in cabbage, sulforaphane, also helps protect cells from invasion of carcinogens.

Constipation: The slightly laxative effect of cabbage makes it effective in stimulating bowel movement. Eat the uncooked cabbage, either on its own, or juiced.

Digestive system: The amino acid glutamine in cabbage juice is totally gentle and cleansing on the digestive system, detoxifying, repairing ulcers, healing and regenerating. The juice is to be taken in small amounts of about 100 ml, three times a day on an empty stomach.

Immune system: A compound called histidine in cabbage is found to be useful in treating allergies and regulating the T-cells in our immune systems.

Skin wounds: Flatten layers of cabbage leaves with a rolling pin, and wrap it around affected areas of wound—blisters, sores, skin eruptions (as in psoriasis), burns and ulcers. Keep in place with a bandage, until the leaves turn yellow then change the leaves and repeat till wounds heal. In between changes, clean and dry wounds.

Stomach and intestinal health: The high sulphur, chlorine and iodine content in cabbage have the significant ability in cleansing the mucus membranes in the tracts. When juiced, cabbage produces a substance known as sulforaphane that is very healing for any peptic ulcers. Find out here, how you can make cabbage juice to cure stomach ulcers.

Weight loss: A substance in cabbage inhibits the conversion of sugar and other carbohydrates into fat, definitely a painless way of dieting.

Also read: Red cabbage protects you against cancer, inflammation and diabetes.

CONSUMPTION TIPS
When buying cabbage, choose the smaller variety, they taste better.

Cabbage is easier to digest in its raw fresh form than when cooked. The longer it is cooked, the less digestible it becomes. Cabbage sprouts are delicate and easier to digest, and they also contain higher levels of nutrients.

Avoid buying precut cabbage that are either halved or shredded. The moment the cabbage is cut, it begins to lose its nutrient contents. To store, keep the vegetable refrigerated in a perforated plastic bag to prevent loss of its vitamin C.
CAUTIONARY NOTE
Raw cabbage juice may be unpalatable for some people, but the health benefits of its raw state is immense. You can also use the purple cabbage as they are the sweeter variety.

To make it easier on the taste buds, mix your cabbage juice with any of these: carrot, green apple, celery, cucumber, spinach or even a slice of lemon (with peel).

Take raw cabbage juice in small amounts initially if you are unfamiliar with drinking vegetable juice, gradually increasing.

Cabbage consumption may cause gas in some people, especially when cooked. In this case, add a few slices of turmeric in cooking to prevent gas, or limit your cabbage intake.

09/09/2021

8 Impressive Health Benefits of Pineapple

1. Loaded With Nutrients
Pineapples are low in calories but have an incredibly impressive nutrient profile.

One cup (5.8 ounces or 165 grams) of pineapple chunks contains the following:

Calories: 82.5
Fat: 1.7 grams
Protein: 1 gram
Carbs: 21.6 grams
Fiber: 2.3 grams
Vitamin C: 131% of the RDI
Manganese: 76% of the RDI
Vitamin B6: 9% of the RDI
Copper: 9% of the RDI
Thiamin: 9% of the RDI
Folate: 7% of the RDI
Potassium: 5% of the RDI
Magnesium: 5% of the RDI
Niacin: 4% of the RDI
Pantothenic acid: 4% of the RDI
Riboflavin: 3% of the RDI
Iron: 3% of the RDI
Pineapples also contain trace amounts of vitamins A and K, phosphorus, zinc and calcium.

They are especially rich in vitamin C and manganese, providing 131% and 76% of the daily recommendations, respectively.

Vitamin C is essential for growth and development, a healthy immune system and aiding the absorption of iron from the diet. Meanwhile, manganese is a naturally occurring mineral that aids growth, maintains a healthy metabolism and has antioxidant properties .

2. Contains Disease-Fighting Antioxidants
Not only are pineapples rich in nutrients, they are also loaded with healthy antioxidants.

Antioxidants are molecules that help your body combat oxidative stress.

Oxidative stress is a state in which there are too many free radicals in the body. These free radicals interact with the body's cells and cause damage that is linked to chronic inflammation, a weakened immune system and many harmful diseases .

Pineapples are especially rich in antioxidants known as flavonoids and phenolic acids .

What’s more, many of the antioxidants in pineapple are bound. This allows the antioxidants to survive harsher conditions in the body and produce longer lasting effects .
3. Its Enzymes Can Ease Digestion
Pineapples contain a group of digestive enzymes known as bromelain .

They function as proteases, which break down protein molecules into their building blocks, such as amino acids and small peptides .

Once protein molecules are broken down, they are more easily absorbed across the small intestine. This can be especially helpful for people with pancreatic insufficiency, a condition in which the pancreas cannot make enough digestive enzymes .

For example, one study showed that participants with pancreatic insufficiency experienced better digestion after taking a digestive enzyme supplement containing bromelain, compared to taking the same digestive enzyme supplement without bromelain .

Bromelain is also widely used as a commercial meat tenderizer due to its ability to break down tough meat proteins .

4. May Help Reduce the Risk of Cancer
Cancer is a chronic disease characterized by uncontrolled cell growth.

Its progression is commonly linked to oxidative stress and chronic inflammation.

Several studies have shown that pineapple and its compounds may reduce the risk of cancers. This is because they may minimize oxidative stress and reduce inflammation.

One of these compounds is the group of digestive enzymes called bromelain. Test-tube studies have shown that bromelain may also help fight cancer .

For instance, two test-tube studies showed that bromelain suppressed the growth of breast cancer cells and stimulated cell death.

Other test-tube studies show that bromelain suppresses cancer in the skin, bile duct, gastric system and colon, among other areas .

Test-tube and animal studies have found that bromelain may stimulate the immune system to produce molecules that make white blood cells more effective at suppressing cancer cell growth and eliminating cancer cells .

That said, pineapple contains much less bromelain than supplements do. More human-based research is needed before any conclusions can be made.

5. May Boost Immunity and Suppress Inflammation
Pineapples have been a part of traditional medicine for centuries .

They contain a wide variety of vitamins, minerals and enzymes like bromelain that may collectively boost immunity and suppress inflammation .

One nine-week study fed 98 healthy children either no pineapple, some pineapple (140g) or lots of pineapple (280g) daily to see if it boosted their immunity.

Children who ate pineapples had a significantly lower risk of both viral and bacterial infections. Also, children who ate the most pineapple had close to four times more disease-fighting white blood cells (granulocytes) than the other two groups .

Another study found that children with a sinus infection recovered significantly faster while taking a bromelain supplement, compared to a standard treatment or combination of the two .

What’s more, studies have shown that bromelain can reduce markers of inflammation .

It’s believed that these anti-inflammatory properties aid the immune system.

6. May Ease Symptoms of Arthritis
Arthritis affects over 54 million adults in the US alone .

There are many types of arthritis, but most of them involve inflammation in the joints.

Since pineapples contain bromelain, which has anti-inflammatory properties, it’s commonly thought that they may provide pain relief for those with inflammatory arthritis .

In fact, research from as early as the 1960s shows that bromelain was used to relieve symptoms of rheumatoid arthritis, a type of arthritis that involves inflammation of the joints .

Several recent studies have looked into the effectiveness of bromelain for treating arthritis.

One study in patients with osteoarthritis found that taking a digestive enzyme supplement containing bromelain helped relieve pain as effectively as common arthritis medicines like diclofenac .

Furthermore, one review analyzed bromelain’s ability to treat osteoarthritis. It concluded that bromelain has the potential to relieve arthritis symptoms, especially in the short term .

However, it’s not clear if bromelain can be a long-term treatment for arthritis symptoms. Longer studies are needed before recommending bromelain to relieve arthritis symptoms.

7. May Speed Recovery After Surgery or Strenuous Exercise
Eating pineapples may reduce the time it takes to recover from surgery or exercise.

This is largely due to the anti-inflammatory properties of bromelain.

Several studies have shown that bromelain may reduce the inflammation, swelling, bruising and pain that often occurs after surgery. It also seems to reduce markers of inflammation .

For example, one study showed that those who consumed bromelain before a dental surgery had significantly reduced pain and felt happier than people who did not. In fact, it appeared to provide a similar amount of relief as common anti-inflammatory medicines .

Strenuous exercise can also damage muscle tissue and cause surrounding inflammation. Affected muscles cannot produce as much force and are sore for up to three days.

Proteases like bromelain are believed to speed up the recovery of damage caused by strenuous exercise by reducing inflammation around the damaged muscle tissue .

One study tested this theory by providing participants a digestive enzyme supplement that contained bromelain after 45 minutes of strenuous exercise on the treadmill. Those who took the supplement had less inflammation and maintained more strength afterward .

Several other studies have shown that bromelain can speed up recovery from damage caused by exercise .

8. Delicious and Easy to Add to the Diet
Pineapples are sweet, convenient and easy to incorporate into your diet.

They are very affordable and available year-round in many American markets, as they can be purchased fresh, canned or frozen.

You can enjoy them on their own or in smoothies, salads or on homemade pizzas.

Here are a few easy recipe ideas that use fresh pineapple:

Breakfast: Pineapple, blueberry and Greek yogurt smoothie
Salad: Tropical roast chicken, almond, blueberry and pineapple salad
Lunch: Homemade Hawaiian burgers (beef burgers with a pineapple ring)
Dinner: Baked ham with pineapple and cherries
Dessert: Pineapple fruit salad

09/09/2021

10 Impressive Health Benefits of Apples

1. Apples Are Nutritious
A medium apple — with a diameter of about 3 inches (7.6 centimeters) — equals 1.5 cups of fruit. Two cups of fruit daily are recommended on a 2,000-calorie diet.

One medium apple — 6.4 ounces or 182 grams — offers the following nutrients :

Calories: 95
Carbs: 25 grams
Fiber: 4 grams
Vitamin C: 14% of the Reference Daily Intake (RDI)
Potassium: 6% of the RDI
Vitamin K: 5% of the RDI
What’s more, the same serving provides 2–4% of the RDI for manganese, copper, and the vitamins A, E, B1, B2, and B6.

Apples are also a rich source of polyphenols. While nutrition labels don't list these plant compounds, they’re likely responsible for many of the health benefits.

To get the most out of apples, leave the skin on — it contains half of the fiber and many of the polyphenols.

2. Apples May Be Good for Weight Loss
Apples are high in fiber and water — two qualities that make them filling.

In one study, people who ate apple slices before a meal felt fuller than those who consumed applesauce, apple juice, or no apple products .

In the same study, those who started their meal with apple slices also ate an average of 200 fewer calories than those who didn't .

In another 10-week study in 50 overweight women, participants who ate apples lost an average of 2 pounds (1 kg) and ate fewer calories overall, compared to those who ate oat cookies with a similar calorie and fiber content.

Researchers think that apples are more filling because they’re less energy-dense, yet still deliver fiber and volume.

Furthermore, some natural compounds in them may promote weight loss.

A study in obese mice found that those given a supplement of ground apples and apple juice concentrate lost more weight and had lower levels of "bad" LDL cholesterol, triglycerides, and total cholesterol than the control group .

3. Apples May Be Good for Your Heart
Apples have been linked to a lower risk of heart disease .

One reason may be that apples contain soluble fiber — the kind that can help lower your blood cholesterol levels.

They also contain polyphenols, which have antioxidant effects. Many of these are concentrated in the peel.

One of these polyphenols is the flavonoid epicatechin, which may lower blood pressure.

An analysis of studies found that high intakes of flavonoids were linked to a 20% lower risk of stroke.

Flavonoids can help prevent heart disease by lowering blood pressure, reducing “bad” LDL oxidation, and acting as antioxidants.

Another study comparing the effects of eating an apple a day to taking statins — a class of drugs known to lower cholesterol — concluded that apples would be almost as effective at reducing death from heart disease as the drugs.

However, since this was not a controlled trial, findings must be taken with a grain of salt.

Another study linked consuming white-fleshed fruits and vegetables, such as apples and pears, to a reduced risk of stroke. For every 25 grams — about 1/5 cup of apple slices — consumed, the risk of stroke decreased by 9% .

4. They're Linked to a Lower Risk of Diabetes
Several studies have linked eating apples to a lower risk of type 2 diabetes.

In one large study, eating an apple a day was linked to a 28% lower risk of type 2 diabetes, compared to not eating any apples. Even eating just a few apples per week had a similarly protective effect.

It's possible that the polyphenols in apples help prevent tissue damage to beta cells in your pancreas. Beta cells produce insulin in your body and are often damaged in people with type 2 diabetes.

5. They May Have Prebiotic Effects and Promote Good Gut Bacteria
Apples contain pectin, a type of fiber that acts as a prebiotic. This means it feeds the good bacteria in your gut.

Your small intestine doesn't absorb fiber during digestion. Instead, it goes to your colon, where it can promote the growth of good bacteria. It also turns into other helpful compounds that circulate back through your body.

New research suggests that this may be the reason behind some of the protective effects of apples against obesity, type 2 diabetes, and heart disease.

6. Substances in Apples May Help Prevent Cancer
Test-tube studies have shown a link between plant compounds in apples and a lower risk of cancer.

Additionally, one study in women reported that eating apples was linked to lower rates of death from cancer .

Scientists believe that their antioxidant and anti-inflammatory effects may be responsible for their potential cancer-preventive effects.

7. Apples Contain Compounds That Can Help Fight Asthma
Antioxidant-rich apples may help protect your lungs from oxidative damage.

A large study in more than 68,000 women found that those who ate the most apples had the lowest risk of asthma. Eating about 15% of a large apple per day was linked to a 10% lower risk of this condition.

Apple skin contains the flavonoid quercetin, which can help regulate the immune system and reduce inflammation. These are two ways in which it may affect asthma and allergic reactions.
8. Apples May Be Good for Bone Health
Eating fruit is linked to higher bone density, which is a marker of bone health.

Researchers believe that the antioxidant and anti-inflammatory compounds in fruit may help promote bone density and strength.

Some studies show that apples, specifically, may positively affect bone health.

In one study, women ate a meal that either included fresh apples, peeled apples, applesauce, or no apple products. Those who ate apples lost less calcium from their bodies than the control group.

9. Apples May Protect Against Stomach Injury From NSAIDs
The class of painkillers known as nonsteroidal anti-inflammatory drugs (NSAIDs) can injure the lining of your stomach.

A study in test tubes and rats found that freeze-dried apple extract helped protect stomach cells from injury due to NSAIDs .

Two plant compounds in apples — chlorogenic acid and catechin — are thought to be particularly helpful .

However, research in humans is needed to confirm these results.

10. Apples May Help Protect Your Brain
Most research focuses on apple peel and flesh.

However, apple juice may have benefits for age-related mental decline.

In animal studies, juice concentrate reduced harmful reactive oxygen species (ROS) in brain tissue and minimized mental decline .

Apple juice may help preserve acetylcholine, a neurotransmitter that can decline with age. Low levels of acetylcholine are linked to Alzheimer's disease .

Similarly, researchers who fed elderly rats whole apples found that a marker of the rats' memory was restored to the level of younger rats .

That said, whole apples contain the same compounds as apple juice — and it is always a healthier choice to eat your fruit whole.

Jenniferen

09/10/2021

09/10/2021

09/09/2021

09/09/2021

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