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Hunger control strategies for long-term success

Hunger control strategies for long-term success

Hunger control strategies for long-term success infrastructure: Building infrastructure resistant to extreme Hunger control strategies for long-term success events, such as flood-proof roads and fo, can help protect farmers Black pepper extract capsules their ror from the long-yerm of climate change. Have low-calorie foods ready to eat. Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Keep tempting foods out of sight. References PubMed Mayo Clinic. Restricting food consumption too much can lead to a relapse of overeating. Healthy Eating for a Healthy Weight.

Hunger control strategies for long-term success -

While you have to take responsibility for your own behavior for successful weight loss, it helps to have support — of the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage.

Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and share the priority you've placed on developing a healthier lifestyle.

Your support group can also offer accountability, which can be a strong motivation for sticking to your weight-loss goals. If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins, recording your diet and exercise progress in a journal, or tracking your progress using digital tools.

It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's smart to aim for losing 1 to 2 pounds 0. Generally to lose 1 to 2 pounds a week, you need to burn to 1, calories more than you consume each day, through a lower calorie diet and regular physical activity.

If you weigh pounds 82 kilograms , that's 9 pounds 4 kilograms. Even this level of weight loss can help lower your risk of chronic health problems, such as heart disease and type 2 diabetes.

When you're setting goals, think about both process and outcome goals. It isn't essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss.

Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation.

One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains.

Strive for variety to help you achieve your goals without giving up taste or nutrition. While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge.

Exercise can help burn off the excess calories you can't cut through diet alone. Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure.

Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.

How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week.

Some people may require more physical activity than this to lose weight and maintain that weight loss. Any extra movement helps burn calories. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day.

For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping. It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight management.

These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine. After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts.

Then move beyond simply recognizing your challenges — plan for how you'll deal with them if you're going to succeed in losing weight once and for all. You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you're planning to change your life.

It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.

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Show references Hensrud DD, et al. Ready, set, go. In: The Mayo Clinic Diet. When this occurs, levels of ghrelin sometimes referred to as the "hunger hormone" start to rise, but then become suppressed as soon as a person starts eating, Rothberg said.

In addition, as food travels through the body, a series of satiety responses which signal fullness are fired off, starting in the mouth and continuing down through the stomach and the small intestine , she said.

These signals tell the brain, "Hey, we're getting food down here! And up in the brain, another series of signals is at work, Rothberg said. These are the sets of opposing signals: the hunger-stimulating "orexigenic" peptides, and the hunger-suppressing "anorexigenic" peptides, she said.

These peptides are hormones that are responsible for telling the brain that a person needs to eat or that a person feels full. Unsurprisingly, the best way to get rid of homeostatic hunger is to eat. And your best bet to maintain that full feeling for a healthy amount of time is to eat nutritious foods that, well, fill you up, Rothberg told Live Science.

A diet that contains fiber and lean protein is very filling, Rothberg said. And protein is the most filling of the macronutrients, she said.

Indeed, a recent meta-analysis study in the Journal of the Academy of Nutrition and Dietetics concluded that eating larger amounts of protein does increase feelings of fullness compared to eating smaller amounts of protein.

But it's also important to be careful about certain foods. Zero-calorie sweeteners, for example, can confuse fullness signals and trick your brain into thinking you haven't eaten much when you actually have, thus leading you to eat more, Rothberg said.

There is much debate among health experts about the effects of these sweeteners in the body. For example, although they may help people control their blood sugar levels, evidence is mixed on whether they help people lower their calorie intake or lose weight.

In our interview with her, Rothberg was referring specifically to how zero-calorie sweeteners may impact feelings of hunger and fullness.

Another food group to be careful about is ultraprocessed foods , which are loaded with fat and sugar. People don't just eat for calories, they eat for pleasure , but foods like these can drive the brain to want more of them, essentially overpowering the normal fullness signals firing in the brain, Rothberg said.

Ultraprocessed foods are those that, in addition to sugar, salt, oils and fats, include additives like emulsifiers , flavors and colors — think potato chips or frozen pizza.

Of course, if people only ate because their bodies needed calories, things would be simple. But that's not the case. People "don't eat necessarily because of the signals that govern our energy stores," Rothberg said.

Rather, sometimes, you just want food. This type of hunger is called "hedonic hunger. The most widely accepted theory about hedonic hunger is that the human predisposition to highly palatable foods , which humans developed long ago, has run amok in the modern environment, with the wide availability of really delicious foods, Lowe said.

People want to eat even when they don't need to, he said. And the more often people eat highly palatable foods, the more their brains learn to expect and want them, he said. You can call that hunger, but the reason for that "hungry" feeling appears to have much more to do with seeking pleasure than with needing calories, he said.

But it's important for people to realize that pleasure plays a role in all types of eating, Lowe said. Pleasure is relevant to both homeostatic and hedonic eating, whereas the need for calories only comes into play during homeostatic eating, he said.

For example, when someone is homeostatically hungry, that person is motivated by both the calories and the pleasure that eating brings, he said. Someone who is hedonically hungry, on the other hand, is motivated only by pleasure, he said.

The two types of hunger are not completely distinct but rather represent two ends of a continuum, Lowe said. Certainly, there are cases of hunger that fall at each end of the spectrum: A person who hasn't eaten in 12 or more hours is experiencing homeostatic hunger, whereas a person who wants dessert after finishing a filling meal is experiencing hedonic hunger.

But there isn't a specific point where someone could say their hunger has switched from being motivated by calories to being motivated purely by pleasure, he said. Even if a person can recognize whether their hunger is more of a hedonic hunger than a homeostatic hunger, hedonic hunger can still be a little harder to fight.

The best practice for fighting hedonic hunger is to keep those highly palatable, tempting foods out of the house , Lowe said. But if you don't want to clear your pantry, another tip is to try to curb the desire by eating something "less damaging" — for instance, a piece of fruit instead of a piece of candy — and then seeing if you still want something sweet, he said.

Finally, keeping treats in portion-controlled servings also may help, Lowe said. For example, instead of keeping a half gallon of ice cream in the freezer, buy chocolate ice pops or ice cream sandwiches, and eat just one, he said. The "desire" to eat may sound similar to cravings, and there's definitely overlap between the two.

However, a craving is a desire for a specific food, whereas hedonic hunger is a desire for palatable foods in general, Lowe said. Jon May, a professor of psychology at Plymouth University in the United Kingdom, agreed that food cravings are a part of hunger. But the way a person ultimately responds to feelings of hunger determines whether a craving develops, May told Live Science.

One theory of how cravings develop is called the elaborated intrusion theory, which was first proposed by May and colleagues in a paper in the journal Memory. To understand the elaborated intrusion theory and how it applies to food cravings, consider this: People aren't always aware that they are hungry until the feelings become very strong, or until a person has nothing else to attend to, and thus an awareness of hunger comes to the forefront of their attention, May said.

For example, when you're working really hard to finish a project at work and it's finally done, you realize you're hungry. If a person then were to go and eat something, the thought would be handled, and there would be no need to crave or desire anything, May said.

But if a person did not eat, they may dwell on that intrusive thought. Perhaps they would imagine the sight, smell and taste of the food , think about where they could get some of it, and so on, May said.

Because thinking about foods is pleasant, we continue to do so, making our awareness that we're hungry and still not eating worse and worse, he said.

By elaborating on the initial intrusive thought, the person has developed a craving, he said. Imagining foods in greater detail can lead to emotional responses that further fuel cravings, May said.

In fact, research has shown that visualizing foods plays such a strong role in cravings that even asking people to picture a food can trigger a craving, he said. So, to stop a craving, your best bet is to thwart the mental processes needed to imagine food, he said.

And thinking about other visual imagery is a good place to start. In a growing body of research, May has looked at fighting hunger by engaging the brain in other tasks. Ultimately, "the more a task requires continual visual imagery, the more it will reduce a craving" because "the food images cannot sneak" into your mind, May said.

Of course, individual cravings are brief and can vary in intensity, May said. While a person can resist a craving by stopping the mental elaboration, it's still possible that a new craving will pop up a few minutes later, he said. But studies have shown that trying these specific tasks may reduce the intensity of people's cravings as well as the amount they eat.

For example, in a study published in the journal Appetite , researchers found that women who looked at a smartphone app that showed a rapidly changing visual display whenever they had a craving reported that the craving became less intense.

What's more, they also consumed fewer calories over a two-week period. In another, shorter study , researchers found that asking college students to vividly imagine engaging in a favorite activity when a craving struck reduced the intensity of those cravings over a four-day period.

Since May first proposed the elaborated intrusion theory in , a number of other researchers have explored the theory, and there's a growing amount of evidence to support it. In , May wrote a retrospective detailing how the theory caught on in the world of cravings and addiction research.

Beyond our in-the-moment thoughts about food, the mechanisms in our bodies that regulate hunger are complex. Indeed, many factors beyond the foods we tend to eat on a daily basis can influence these mechanisms.

These factors include sleep, exercise and stress. Much research has shown that not getting enough sleep increases hunger , said Erin Hanlon, a research associate in endocrinology, diabetes and metabolism at the University of Chicago. For example, sleep restriction may lead to increases in ghrelin and decreases in leptin, according to the National Institutes of Health.

Shifts in leptin and ghrelin levels are thought to be involved more in homeostatic hunger, but there's growing evidence that sleep deprivation also may increase hedonic hunger, she said.

Researchers know that when people's sleep is restricted, they report higher levels of hunger and appetite, Hanlon said. But studies in laboratories have shown that sleep-deprived people seem to eat well beyond their caloric needs , suggesting that they're eating for reward and pleasure, she said.

For example, Hanlon's February study, published in the journal Sleep, looked at one measurable aspect of hedonic eating: levels of endocannabinoids in the blood. Endocannabinoids are compounds that activate the same receptors as the active ingredient in marijuana does, leading to increased feelings of pleasure.

Endocannabinoid levels normally rise and fall throughout the day and are linked with eating. However, it's unclear whether these compounds drive a person to eat or if, once a person starts eating, make it harder for him or her to stop, Hanlon said.

The researchers found that in a hour period following sleep deprivation in which people slept 4. Those peaks coincided with other measurements in the study, including when people reported being hungry and having increased desires to eat, and also when they reported eating more snacks, according to the study.

Overall, the results of the study add further evidence to suggest that insufficient sleep plays an important role in eating and hunger, the researchers said. But although there's growing evidence to suggest that not getting enough sleep increases both types of hunger, there's still the question of whether the reverse is true, too — namely, if people get more sleep, will they be less hungry?

Researchers have only just started looking into that question, Hanlon said. For example, some research has suggested that increasing sleep time may reduce cravings for certain foods, she said.

Mushroom Identification Courses, succrss Mushroom Identification Courses to eat too much. Either our food is contrlo too delicious Eating for sports endurance have Hungef, or we don't cntrol enough Extract job data nutrition or we get in the habit Mushroom Identification Courses gor in front of the TV conrtol eat while you're playing on your smartphone. When you are distracted while eating, you tend to eat more than you would if you were not distracted. Eating too much now and then is not a big deal, but when it becomes a habit it's a problem. Here are a few strategies for avoiding overeating:. It takes a while for a feeling of fullness to set in, usually between ten and thirty minutes. The faster we eat, the more we tend to eat, so slow down and let your brain catch up.

Hunger control strategies for long-term success -

A person can replace some sources of carbohydrate with proteins and healthful fats to help keep their appetite under control. The Dietary Guidelines for Americans recommend the following high-protein foods:. The guidelines also recommend that a person gets their healthful fats from natural sources such as nuts and seeds, avocados, and olive oil.

Drinking a large glass of water directly before eating has been found to make a person feel fuller, more satisfied, and less hungry after the meal.

Another study , which looked at appetite in 50 overweight females, showed that drinking 1. A soup starter may also quench the appetite. Research from showed that people reported feeling fuller immediately after the meal if they had a liquid starter.

Fiber does not break down like other foods, so it stays in the body for longer. This slows down digestion and keeps people feeling full throughout the day. Research suggests that fiber can be an effective appetite suppressant. High-fiber diets are also associated with lower obesity rates.

On the other hand, another review found that introducing extra fiber into the diet was effective in less than half of the studies they looked at.

More research is needed to identify which sources of fiber are the most effective for suppressing appetite. A review based on 20 different studies found that appetite hormones are suppressed immediately after exercise, especially high-intensity workouts.

Research shows that a tea called Yerba Maté, which comes from the Ilex paraguariensis plant, can reduce appetite and improve mood when combined with high-intensity exercise.

Yerba Maté is available for purchase online. Dark chocolate has been shown to suppresses appetite compared to milk chocolate. One study showed that people ate less during their next meal after snacking on dark instead of milk chocolate.

Consuming a small amount of ginger powder has been shown to reduce appetite and increase fullness , possibly because of its stimulating effect on the digestive system.

This was a small-scale study, so more research is needed to confirm this effect. Ginger powder is available for purchase online. Reducing general food intake while dieting can leave people with a ravenous appetite.

This can cause a relapse into binge eating. However, dieting does not have to mean going hungry. Some foods are high in non-caloric nutrients like vitamins, minerals, and water but remain relatively low in calories.

These include vegetables, fruits, beans, and whole grains. Eating a large volume of these foods will stop the stomach from growling and still allow a person to burn more calories than they consume.

Comfort eating due to stress , anger, or sadness is different from physical hunger. Research has linked stress with an increased desire to eat, binge eating, and eating non-nutritious food. Mindfulness practices and mindful eating may reduce stress-related binge eating and comfort eating, according to one review.

Regular sleep, social contact, and time spent relaxing can also help tackle stress. The brain is a major player in deciding what and when a person eats. If a person pays attention to the food they are eating instead of watching TV during a meal, they may consume less.

Research published in the journal Appetite found that eating a huge meal in the dark led people to consume 36 percent more.

Paying attention to food during meals can help a person reduce overeating. Another article showed that mindfulness might reduce binge eating and comfort eating, which are two significant factors that influence obesity. The National Institute of Health recommend using mind and body-based techniques, such as meditation and yoga , to curb appetite.

If a person wants to suppress their appetite, they can try drinking water, tea, or coffee. Chewing gum may also help. A key aspect of feeling full is eating balanced meals high in fiber, protein, and healthy fats.

This will prevent someone from getting hungry again quickly. If a person is fasting, they can try drinking water, going for a walk, or doing a meditation. Keeping oneself busy and distracted can also help. Restricting food consumption too much can lead to a relapse of overeating.

Instead, eating a good amount of the right foods can reduce hunger and food cravings throughout the day. A person can suppress their appetite by including more protein, fat, and fiber in their meals. Stocking up on vegetables and pulses can make a person feel fuller for longer. It might also help to try different spices, such as ginger and cayenne pepper, and drink tea to beat unwanted food cravings.

Many people wish to lose weight but find that trying one diet after another does not seem to work. Should they eat less food? Eat different food…. Losing belly fat is a common goal. In this article, we look at some natural ways of achieving it. Additionally, increasing the consumption of entire grains in addition to nuts, seeds, and legumes is vital not just due to their nutrient density and fiber content but also because they are more environmentally friendly than other foods.

Reducing food waste should also be a priority to ensure that nourishment is available for those who require it, diminishing the adverse ecological effects of agriculture.

Eating sustainably produced edibles is also encouraged to support a sustainable food system and ensure its long-term viability. Lastly, consuming a balanced array of diverse foods is recommended to acquire all the necessary nutrients while facilitating a diverse assortment of food producers and ecosystems.

Consequently, despite enough food to lead to zero hunger, various pricing incentives and inefficient market systems render vital sustenance inaccessible to communities that suffer the most. Reducing food wastage is a significant route in eradicating global hunger and handles ecological sustainability.

Here are some strategies to reduce food waste:. Strategically plan meals and only purchase the necessary items: This will help decrease the amount of food discarded due to spoilage.

Store food correctly: Correct storage can assist in prolonging the shelf life of food and reduce its deterioration. Contribute extra food: If there is the food you won't be able to consume before it goes bad, think about donating it to a food bank or other agriculture organization that can disperse it to needy people.

Utilize leftovers: Make meals from previous ingredients or put away excess food for later use. Compost uneaten food: If food has passed its peak freshness, consider composting it instead of throwing it out.

Composting aids in reducing the amount of waste directed to landfills and enhances soil fertility. Support initiatives that minimize food wastage: Governments and institutions can adopt policies that shrink food wastage, such as standard expiration dates, food waste labeling, and support for projects like food recovery programs by the United States.

School-feeding programs are initiatives designed to give children free or subsidized meals while they attend school. By providing this nourishment, these programs have the potential to not only better child nutrition but also raise enrollment and bolster academic performance.

To enact a successful school-feeding program, certain steps must be taken:. To implement a successful school-feeding program, it is essential to identify the need for the initiative, develop a comprehensive plan, source funding, procure necessary supplies, train personnel and introduce appropriate administrative systems.

Once operational, regular monitoring should be conducted to ensure that objectives are achieved. Each step is vital in providing students with improved nutrition, enhanced attendance figures, and optimal academic performance while stimulating local agriculture. Empowering women and reducing gender inequality can be crucial in addressing food insecurity and promoting sustainable agriculture.

Here are a few ways that this can be achieved:. Providing education and training: Educating and training women can help to increase their knowledge and skills, enabling them to be more productive and independent.

This can include education in agriculture, as well as education in other areas such as healthcare, finance, and business. Providing access to resources : Ensuring that women have access to resources such as land, credit, and technology can help to increase their productivity and income.

Promoting women's participation in decision-making: Ensuring that women have a say in decisions that affect their lives, such as those related to agriculture and food security, can help to empower them and ensure that their needs are taken into account every time there is a crucial decision to be made.

Supporting policies that promote gender equality: Governments and international organizations can adopt policies that promote gender equality, such as policies that support equal pay and access to education and resources. Challenging gender stereotypes and biases: It is important to challenge and address gender stereotypes and biases that can limit women's opportunities and rights.

This can involve educating people about the value of women's contributions and working to change cultural norms and practices that discriminate against women.

Urban farming is growing food in urban areas, often on small plots of land or in containers. Urban farming can help in eradication of hunger and access to fresh, healthy food in cities, as well as provide several other benefits:.

Local food production: Urban farming can reduce the distance that food travels from farm to plate, making it fresher and more flavorful for a number of hungry people in urban areas. It can also help to reduce the environmental impact of food production. Community building: Urban farming can help to bring people together and build a sense of community.

It can provide a space for people to come together and work on a shared goal and can also be a source of social support and connection. Education: Urban farming can allow people to learn where their food comes from and how it is grown.

It can also teach people about the environmental impacts of food production and the importance of sustainable agriculture.

Improved health: Urban farming can give people access to fresh, healthy produce, which can help improve their overall health. It can also provide physical activity and improve mental health. To start an urban farm, it is essential to identify a suitable site and obtain the necessary permits.

It is also important to plan the farm carefully, including choosing what to grow and how to grow it, and to ensure that the farm is sustainable and environmentally friendly.

Foreign policy is the action a government takes in relation to other countries. Modifications may take various forms, such as establishing new treaties or agreements on topics like trade, security, or the environment; redirecting diplomatic efforts onto prioritized countries or issues; altering military deployment or defense spending; and adjusting trade policies for economic growth, protection of domestic industry, or food security and environmental sustainability.

For any foreign policy shift to be effective, governments must effectively communicate their goals and priorities to the public and other nations while considering potential consequences and striving to defuse potential conflicts or challenges.

To further promote the utilization of technology in farming, it is imperative to underscore its potential rewards, such as augmented effectiveness, decreased environmental harm, and raised profitability for farmers. Nevertheless, we must also consider any conceivable issues or unintended effects and endeavor to resolve them.

Precision agriculture, climate-smart agriculture, livestock management, and post-harvest management are examples of how technology can advance farming operations' efficiency and sustainability.

By implementing solutions such as GPS systems, drought-resistant seeds, automated feeding systems, and refrigerated storage, resources like feed and water can be decreased while ensuring food quality is preserved. Food insecurity and malnutrition are complex problems that require a range of solutions.

Some potential approaches to addressing these issues include increasing access to food, improving agricultural productivity, strengthening social safety nets, promoting sustainable agriculture, reducing food waste, and addressing the root causes of hunger.

There are many other potential approaches as well, and the most effective solutions will depend on the specific context and challenges that are being faced.

It is important to consider the different options carefully and work collaboratively to implement effective and sustainable solutions. Zero Hunger · Poverty Reduction.

By GGI Insights February 15, Eradicating hunger is a critical global goal that requires a coordinated effort from governments, civil society, and the private sector. Hunger not only causes immediate suffering but also undermines economic growth and development in affected areas.

To achieve this goal, there needs to be a focus on increasing agricultural productivity, improving access to food, and promoting sustainable food systems. Table of contents.

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Updated Lon-term 25, However, long-term Antioxidant supplements for aging loss success is Mushroom Identification Courses possible contfol sustainable lifestyle changes, balanced nutrition, and regular exercise. In this article, you will explore the factors Stratfgies weight loss maintenance and offer practical tips for your weight loss journey. Before delving into strategies for long-term weight loss, it's crucial to debunk the myth that long-term success is unattainable. Often overlooked success stories provide valuable insights into the strategies that can lead to lasting results. Remember, sustainable weight loss is possible, and by examining the experiences of those who have achieved it, we can uncover effective paths to healthier, happier lives. Official websites use. sttategies Hunger control strategies for long-term success. gov website belongs to an official Hnger organization in the United States. gov website. Share sensitive information only on official, secure websites. A healthy lifestyle involves many choices. Among them, choosing a balanced diet or healthy eating plan. Hunger control strategies for long-term success

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