Some of these oils are healthy and some are VERY unhealthy — soybean oil, olive oil, coconut oil, corn oil, etc… Let’s take a closer look.

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Author of best-sellers: The Fat Burning Kitchen & The Top 101 Foods that FIGHT Aging

Today, I wanted to give you my take on a confusing subject to most people:

Why some oils and fats you may use in cooking, baking, or other food use are actually harmful to your body, and why some are healthful.

Here’s the deal…

A lot of people seem to think that anything labeled as “vegetable oil” is good for you. NOT A SHOT!

Most of what is labeled as “vegetable oil” is simply heavily refined soybean oil (processed under high heat, pressure, and industrial solvents, such as hexane)… sometimes perhaps it may also be heavily refined cottonseed, safflower, corn, grapeseed, or other oils too.

In most instances, almost all of these processed oils are NOT HEALTHY for you. I’ll explain why below…

If you buy processed food or deep fried food, you can usually be certain that these unhealthy oils are used to prepare your foods (or worse, it may use hydrogenated versions of these oils… aka – trans fats).

You may have even bought some of these oils for your own cooking or baking at home.

The problem with soybean oil, cottonseed oil, corn oil, safflower oil, and other similar “vegetable oils” is that they are mostly composed of polyunsaturated fats (the most highly reactive type of fat) which leaves them prone to oxidation and free radical production when exposed to heat and light.

Processed polyunsaturated oils are the most inflammatory inside our bodies because of their high reactivity to heat and light. This inflammation is what causes many of our internal problems to develop such as heart disease, cancer, and other degenerative diseases.

Note: It’s ok if a polyunsaturated fat source isn’t processed such as in whole foods like various nuts and seeds… In that case it’s usually not inflammatory (as long as it’s not been exposed to high heat), and nuts are usually a great source of healthy polyunsaturated fats. By the way, omega-6 and omega-3 fatty acids are both polyunsaturates, and a healthy balance of approx 1:1 to 3:1 ratio of omega-6 to omega-3 is considered healthiest.

Your best bet is to choose raw nuts and seeds whenever possible to avoid the oxidation of polyunsaturated fats that can occur during roasting of nuts and seeds. Keep in mind though that some nuts are mostly monounsaturated, (for example, macadamias), so the issue of roasted vs raw nuts is less of an issue for highly monounsaturated nuts.

However, all of the vegetable oils listed above are generally heavily refined during processing, so that makes them already inflammatory before you even cook with them (which does even more damage).

Here’s the actual order of stability of a type of fat under heat and light (from least stable to most stable):

1. polyunsaturated
2. monounsaturated
3. saturated

Here’s something that mainstream health professionals will never tell you…

Saturated fats are actually the healthiest oils to cook with!

Why? Because they are much more stable in cooking conditions and less inflammatory than polyunsaturated oils with cooking.

This is why tropical oils such as palm and coconut oils (and even animal fats such as lard and butter) are best for cooking… they have very little polyunsaturates and are mostly composed of natural saturated fats which are the least reactive to heat/light and therefore the least inflammatory in your body from cooking use.

That’s also why natural butter (NOT margarine) is one of the best fats for cooking. This all goes directly against what you hear in mainstream health talk… because most health professionals don’t truly understand the biochemistry of fats, and falsely believe that saturated fats are bad for you… when in fact, they are actually neutral in most instances… and saturated fats from tropical oils are actually good for you as they contain mostly medium chain triglycerides (MCTs) which are lacking in most people’s diets.

In fact, lauric acid is one of the abundant MCTs in tropical oils and is known to strengthen the immune system. Lauric acid is even being studied currently in medical studies for controlling contagious diseases.

To summarize… your best cooking or baking fats are generally butter or tropical oils such as palm or coconut oil.

Olive oil (extra virgin preferably) is okay for lower cooking temps as it’s mostly monounsaturated, so moderately stable. I also like avocado oil and macadamia nut oil for baking as they are mostly monounsaturated and relatively stable for baking, plus add great flavor!

The mostly polyunsaturated oils such as soybean, corn, grapeseed, cottonseed, safflower, etc, are the least healthy for cooking or baking.

My choices for top healthy cooking oils that I use:

• Virgin Coconut Oil (very stable at med-high temps and healthy fats)
• Extra Virgin Olive Oil (only for low temp cooking)
• Real Butter (grass fed butter is actually healthy and contains important nutrients like vitamin K2, omega-3’s, and CLA. Kerry gold is a popular brand of Irish butter that’s grass-fed and readily available in most grocery stores)

Of course, with all of that said… we should keep in mind that trying minimize our cooking with oils can help to reduce overall calories. Cooking with oils in moderation is okay and can actually help satisfy your appetite more, but be careful not to overdo it as the calories can add up fast.

Also, please don’t be fooled by deceptive marketing claiming that canola oil is healthy for you — it’s NOT!

So enjoy your coconut oil, grass-fed butter, and delicious extra-virgin olive oils knowing that you’re doing your body GOOD! But just make sure to stay FAR AWAY from dangerous inflammatory vegetable oils like soybean oil, corn oil, and cottonseed oils which are used in so many processed foods these days.

Also remember that most salad dressings you find at the store are loaded with unhealthy soybean or canola oils usually, so make your own with healthy olive oil instead.

But BEWARE…

Although using real butter, coconut oil, & extra virgin olive oil can be a super-healthy choice for a lean, healthy, & strong body as well as fighting the aging process, if you follow the tips you just learned…

Did you know THIS Popular Cooking Oil May Erase Brain Cells?

If you cook with this popular oil

You could be ingesting a toxic substance that slips past the brain’s blood barrier…

Clogging blood vessels and starving your brain cells of the fuel it needs.

Day by day… worsening brain fog, slowing down activity in your brain, and completely deleting memory banks…

👉 Click here to see if this brain-killing oil is in your pantry right now

The post Which of these cooking oils are destroying your health? (the truth may surprise you!) appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Cow’s milk has been around for thousands of years, but many people either have a lactose intolerance, dairy allergy, or may be following a special diet and avoid dairy cow products entirely. Because of this, there is an explosion of alternative milks available, many of them not so nutritious and high in sugar and fillers. There’s a milk war going on out there.

Alternative milks are made from almonds, cashews, hemp seeds, coconut oil, macadamia nuts, rice, oat, and soy. The bad news is these milks are not that healthy and contain relatively little of the primary ingredient. Many of these so-called ‘healthy’ plant milks could be classified more as a processed food than a ‘natural’ food. Most non-dairy milks are poor copies of milk from an animal. Most plant-based milk is full of water, fillers like guar gum and carrageenan which can be irritating to the digestive tract, and often, sugar.

However, there are some other types of ‘real’ alternative milk now more available in grocery and health food stores, that come from goats and sheep. Given that these types of milk come from real animals, they do tend to have more nutrition than any of the plant-based choices—especially in terms of protein, healthy fats and vitamins and minerals. If you happen to have a dairy allergy or lactose intolerance, these other types of milk may work better for you. Let’s investigate, shall we?

Cow Milk

I’ve had a dairy allergy for years and years. It used to make me congested, have dark circles, cause acne, have a cough, and become extremely depressed and anxious. Cow dairy allergies are very common, and dairy is often the culprit behind a myriad of health issues. Allergies, sinusitis, colds, chest congestion, eczema, skin rashes, SIBO, joint aches, inflammation, depression, and more are often tied to dairy allergies.

Cow’s milk has long been promoted as a health food, although there are a number of problems with commercial (nonorganic) pasteurized dairy products. You may be surprised to learn that many studies show commercial pasteurized milk can play a role in a variety of health problems, including: breast cancer, diabetes, prostate cancer, rheumatoid arthritis, atherosclerosis, anemia, MS, leukemia, other autoimmune diseases and ovarian cancer. Commercially processed and pasteurized dairy has also been linked to health problems in children including colic, juvenile diabetes, ear infections, asthma and bedwetting.

Also, if you happen to be sensitive to gluten, you are very likely to have a dairy sensitivity as well. Casein is the primary protein found in milk, and is often the basis for dairy allergies. The casein molecule is very similar to gluten, the protein found in wheat. A large proportion of people who react to gluten also react to cow’s milk products, and vice versa.

Then there is the whole issue of the inhumane treatment of factory farmed dairy cows, the poor health of the cows, and milk contaminated with blood and white blood cells (pus). There are hormones given to keep the cows lactating, antibiotics to fight off infections and increase growth, and pesticides from the grass, feed/grain they are eating.

Virtually all of the milk sold commercially in the US has been pasteurized and homogenized, and is generally from grain-fed, feedlot cows who have been raised in unhealthy, inhumane, crowded conditions.

On the good side, if you have access to grass-fed milk, you can get far better nutrition, and grass-fed and unpasteurized raw milk is far, far, healthier.

Grass fed dairy has some of the highest amounts of Conjugated Linoleic Acid (CLA) of any foods. CLA is a special type of healthy fat that has many benefits including: helping you burn more fat, boosting muscle growth, strengthening the immune system, and lowering food allergy reactions. And grass-fed raw dairy milk contains around 5 times more CLA than the commercial, pasteurized milk you buy at your local grocery store.

Grass-fed dairy also contains high amounts of anti-inflammatory omega 3 fats and a better ratio of omega 3 to omega 6 fatty acids. Omega 6 fatty acids are often higher in animals on a grain fed diet. Omega 6 fats are more inflammatory, and our diets should contain low amounts of omega 6 fats and higher amounts of omega 3 fats.

Grass-fed dairy also contains a vitamin called K2. Vitamin K2 is a unique vitamin that helps escort calcium into the bones and teeth, rather than the bloodstream where calcium deposits can accumulate in the blood vessels and kidneys.

Raw milk is an even better version of a healthy milk to drink. Raw and grass-fed milk is probably the healthiest version of milk you can get from a cow. Raw milk has even more healthy vitamins, minerals, enzymes, and protein, than pasteurized milk. These nutrients are destroyed in the pasteurization process.

Unpasteurized raw milk also contains lactoferrin, which is an effective antioxidant, anti-fungal, antibacterial, antiviral, anti-inflammatory, anti-cancer agent and immune-boosting powerhouse. Because of its powerful antimicrobial activity, its presence in raw milk helps to prevent dangerous pathogens from multiplying.
Pasteurization kills this protein molecule.

Raw milk also contains a couple of valuable enzymes: lysozyme, and lactoperoxidase. These immune-enhancing substances, along with immunoglubulins, help your body fight off viruses, bacteria, and toxins.

Raw milk contains a broad selection of vitamins and minerals, ranging from calcium and phosphorus to vitamins A and D, and magnesium, in perfect balance. Raw, grass fed dairy also contains plenty of vitamin K2, which is so valuable in helping the body absorb calcium. Only grass-fed milk, cheese and butter contains this important nutrient.

There are also more than 60 functioning enzymes in raw milk, not present in pasteurized milk, that perform an amazing amount of work. These enzymes in milk assist in the digestion process and help the body break down and use all the healthy nutrients that milk contains.

About Dairy Allergies

Cows’ milk can contain either one of two types of casein protein molecules, named A1 or A2. Regular milk from cows can contain both A1 and A2 casein proteins, but most commercial dairy products contain just A1. Some cows—usually heritage breeds, have milk that only contains A2 protein.

Milk with the A1 type of casein is the type that often causes allergic or sensitivity reactions. When these proteins are digested, these proteins are what is often associated with health issues, such as cardiovascular and autoimmune disease.

The science on A1 vs A2 types of milk suggests that A2 milk may not cause allergic reactions, digestive issues, increases in inflammation, risk of heart disease or other health issues in many people. Due to the better tolerance of A2 milk, many dairy farmers are beginning to bring this type of milk back.

Bottom Line

Commercial, pasteurized milk is highly allergenic, short on nutrition, absent of important enzymes, and can increase the risk of certain diseases. It’s also full of hormones, antibiotics and other toxic byproducts.

The absolute healthiest choice for cow’s milk is raw, unpasteurized milk from A2 cows that are grass-fed. This type of milk is high in usable protein, healthy fats, enzymes, and easily tolerated by those who are sensitive.

Goat Milk

Goat milk has been around probably longer than milk and milk products from cows. In the Middle East, goats were considered the first domesticated species around 8000 BC. Goat milk is one of the most popular and commonly consumed types of dairy in the world. Nearly three quarters of the world’s population consume goat milk in some form.

Goats are far easier to keep, can graze in rocky and mountainous areas with steep slopes where cattle cannot go, and require less grazing space per goat. Goats can adapt well to a variety of climatic conditions. In addition, goats can consume many types of forage and grass that cattle cannot.

Goats need less water per gallon of milk produces over cows. And goats are far easier on the environment producing nearly 20 times less methane per kilogram of body weight than cows. In many underdeveloped countries, goat milk is a primary food source of calories, vitamins, minerals, protein, and fats.

Goat’s milk is an excellent source of several essential nutrients, including calcium, phosphorus, and vitamin B12. This 2022 review published in the Journal Dairy, found that goat’s milk was similar to cow’s milk in terms of nutrient composition, and contains several additional bioactive compounds that also contained health benefits.

A 2019 study published in the Journal Nutrients, found that goat’s milk had a higher calcium bioavailability compared to cow’s milk, which could potentially improve bone health. Another study showed that consuming goat’s milk was associated with improved bone density in postmenopausal women, and better iron uptake in anemic persons.

Goat’s milk may be easier to digest than cow’s milk, although goat’s milk does contain A1 casein, similar to the casein in cow’s milk. This 2020 study found that goat’s milk was less inflammatory and more easily tolerated than that of cow’s milk. Goat’s milk contains several compounds including, conjugated linoleic acid (CLA) and oligosaccharides that help to reduce inflammation, especially in situations of gut inflammation.

And remember the discussion about A1 casein and A2 casein? While most cow’s milk products contain primarily A1 casein, thought to be responsible for many allergic reactions, goat’s milk—as well as sheep’s milk contain mostly A2 casein which is far more easily tolerated and therefor easier to digest—without the negative health risks.

Goat milk contains more healthy, monounsaturated, polyunsaturated fatty acids, along with short chain and medium chain triglycerides, all of which are known to be beneficial for human health. And unlike cow’s milk, goat milk does not separate if left to settle. Goat milk does not need to be homogenized, unlike cow’s milk. Homogenized milk has been thought to be a contributing factor in heart disease.

The downside of goat milk is that many people who have a reaction to cow’s milk may also react to goat’s milk, whether from the lactose or the casein.

Goat milk has a ‘goat-y’ flavor that is usually strong and distinct, and unless you are familiar with the taste of goat milk and goat milk products, it may be an unpleasant flavor.

Many goats are raised under similar inhumane conditions as cows, where the babies are separated from their mothers shortly after birth, they are crowded together in unsanitary factory farms, undergo painful procedures to stop their horns from growing and never get to graze on grass.

Bottom Line

Goat milk may be more readily available in some parts of the world, and can be a sustainable primary food source of healthy calories, vitamins, minerals, protein, and fats. Goat milk may be an alternative for babies who cannot handle cow dairy or formula made from cow’s milk, and may be suitable for those with allergies to cow dairy. Goat milk also contains more healthy fats and nutrients than cow’s milk. Goat milk has a strong flavor and may not be palatable to everyone. Goat milk is generally slightly more expensive than cow’s milk.

Sheep Milk

Sheep’s milk is a nutritious and valuable food source that has been consumed thousands of years. The extraordinarily long lives of Bulgarian shepherds are often thought to be attributed in part to the healthy benefits of sheep milk.

Sheep milk is rich source of high-quality protein, healthy fats, vitamins, and minerals. Sheep’s milk has a smooth, creamy texture and mild flavor, making it preferable to many people. Sheep milk is used in the production of several very popular cheeses including Roquefort, feta, and pecorino.

Sheep’s milk is the highest in nutrients compared to cow and goat cheese. When you compare sheep’s milk to cow and goat milk, it contains higher protein more calcium, more iron, magnesium, zinc, thiamin, riboflavin, folate, vitamins B6, B12, and vitamin D. It also contains more fat including medium chain fatty acids, linoleic acid, and monounsaturated and polyunsaturated fats, along with omega 3’s.

Sheep milk contains twice the amount of fat compared to goat and cow milk. The fat globules in sheep milk are also smaller, making the milk is creamy and homogeneous. The smaller fat globules are also more easily digested and are less likely to cause high cholesterol.

Sheep’s milk is very high in protein, making it an impressive source of protein (sheep 5.4 gms per 100gms of milk; cow milk 3.2gms, and goat milk 3.1 gms).

Sheep’s milk nutrients make it a valuable and nutritious food to fight cancer, boost the immune system, fight birth defects, boost brain health, and reduce the risk of heart disease.

As with many varieties of milk, sheep’s milk contains an impressive variety of minerals, including zinc, phosphorous, magnesium, and calcium, all important for boosting bone mineral density. In fact, sheep milk contains approximately 36% more calcium than cow milk and 31% more than goat milk. and its generous amount of vitamin K2 helps to get the calcium into bones and teeth, which it should be.

Sheep’s milk is also more easily tolerated by people who may be sensitive or allergic to goat or cow milk, due to the fact that sheep milk only contains the A2 casein, and none of the A1 casein that people often react to.

In addition, Sheep’s milk has been shown to be easier to digest than cow’s milk due to its unique protein and fat structure. According to a study published in the Journal of Dairy Science, people with lactose intolerance were able to tolerate sheep’s milk better than cow’s milk

The Downside of Sheep’s Milk

Due to the limited time of the year that most sheep produce milk, which is generally around 6 months a year, constant cultivation is more difficult, which is why sheep milk and related products are typically more expensive and harder to find. Sheep also produce smaller amounts of milk than either goats or cows. Because sheep’s milk is less commonly consumed than cow’s milk, it may be harder to find, and more expensive to purchase.

Bottom Line

Overall, both sheep’s milk and goat’s milk have greater health benefits than cow’s milk, especially commercially raised dairy cows. Both sheep and goat’s milk may be a good option for individuals who have difficulty tolerating cow’s milk.

While sheep’s milk is a bit more expensive, sheep’s milk wins for better nutrition, better fat content, higher protein and more tolerable to those who may be allergic to cow’s milk and/or goat’s milk—both of which contain A1 casein. Sheep’s milk also wins for the amazing, smooth, creamy, mild taste. Give it a try if you see it in your local grocery store. It’s well worth it!

References
https://www.truthaboutabs.com/fbk-physical.html?hop=m231g
https://www.doctorkiltz.com/a2-milk/
https://www.webmd.com/diet/goat-milk-are-there-health-benefits
https://www.marksdailyapple.com/10-common-arguments-against-dairy-consumption-explored/
https://www.mindbodygreen.com/articles/goat-milk-vs-cow-milk
https://www.intechopen.com/chapters/39464
https://www.doesanddivas.com/health-benefits-sheep-milk/

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By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Sorry vegans and veggie-burger lovers, you’re not going to like this. I believe hamburgers are the perfect food. I mean hamburgers from REAL, red meat from grass-grazed cattle raised sustainably.

Why is hamburger the perfect food? Let’s talk beef first.

Beef gets slammed as the “red meat” that is often considered unhealthy. But much depends on the source of the beef that determines whether it is ‘healthy’ or ‘unhealthy’. We will get into the grass fed vs. conventionally-raised meat in a bit.

Why is beef so perfect?

Beef contains “heme” iron which is much more easily assimilated in the body, than iron that comes from plants. Heme iron is a form of iron that humans can absorb very efficiently, and it also helps the body absorb non-heme iron from plant-based foods. One study even found meat as being more effective than iron tablets at maintaining iron levels in women during exercise.

Beef also contains zinc, selenium, choline (vital for liver health), vitamin B12 (only available from animal sources), and vitamin B6, along with vitamins A and E.

Meat is not just high in protein. It is also a source of many nutrients that are simply not available in plants. Meat provides vitamin B12 (only available from animal sources), a highly absorbable type of iron, essential amino acids, zinc, selenium, omega 3 fatty acids, EPA, DHA, vitamin D, and vitamin K2–none of which are found in plant foods.

Now, let’s discuss grass fed beef vs conventional beef. Conventionally raised cattle are finished on a diet of corn, kept in crowded, filthy pens and are generally in poor health. Their diet of grain makes them high in inflammatory omega 6 fats and low in healthier omega 3 fats. Conventional cattle are often pumped full of antibiotics and steroid hormones which are known to help them pack on the weight quickly. Overall, conventional beef is a far different animal than grass fed beef and can hardly be compared.

Grass fed and grass finished beef are raised in their natural environment, eating their natural diet. This means they have far fewer health problems and do not need hormones or antibiotics to fight disease or make them gain weight. They are raised in sunlight and natural pastures making their environment far healthier and far less stressful.

Grass fed beef has a different fat profile than conventional beef. Grass fed beef can have up to 5X the amount of omega 3 fatty acids as conventionally-raised beef. Omega 3 fatty acids lower inflammation, and have been found to help prevent heart disease, strokes, autoimmune diseases such as lupus, eczema, and rheumatoid arthritis. Omega 3 fats also help prevent Alzheimer’s, depression and anxiety, as well as ADHD.

Grass fed meat has lower levels of saturated fat compared to grain fed beef and it contains a very important type of fat called “conjugated linoleic acid”. CLA is a potent cancer fighting compound. CLA has slowed the growth of an unusually wide variety of tumors, including cancers of the skin, breast, prostate, and colon.

Grass fed cattle contain three to five times more CLA than conventionally-raised meat. In a Finnish study, women who had higher levels of CLA in their diets had a 60% lower risk of breast cancer than women who had low levels of CLA.

Grass fed beef contains more antioxidants, pound for pound than conventionally-raised meat.

Beef contains all the amino acids your body needs to synthesize protein. It’s a very high quality source of protein. Body builders and weekend warriors alike eating plenty of beef find they easily build muscle and lower their risk of injury. Beef also contains beta-alanine, an amino acid that helps create carnosine. Carnosine is vital to the muscle power and increases your ability to perform high intensity exercise.

Eating more protein—not less—is essential not only to good health, but also in keeping blood sugar low and preventing diabetes and obesity. Meat is one of the highest quality sources of protein.

So that brings us to burgers. The ubiquitous burger. They are certainly not all the same.

And that leads me to my controversial statement: “Burgers are the most perfect food.”

Let’s discuss…

We all know burgers can be delicious. They are incredibly adaptable. And ground beef can be one of the most economical cuts of meat—even grass fed ground beef.

Burgers are great plain, but they can become a masterpiece of your culinary skills and creativity, depending on what you add—or subtract—from them.

First of all, I’d recommend you ditch the doughy bun. Grains are inflammatory and not Paleo, although you can find grain-free buns. Even better, eat your burger with a lettuce wrap for a bun—or try a collard green wrap for some extra nutrition—just blanch first to make the collards easier and more tender.

You can also drastically boost the nutrition power of your beef by adding in some liver, beef heart or kidney. Chop in the food processor and mix in your ground beef and you won’t even taste it—you’ll just get all the massive health benefits.

Use healthy condiments. Some delicious avocado mayo, sugar free catsup, whole ground mustard, jalapenos, avocado, sliced sweet onion, sautéed mushrooms, and a fresh, ripe, juicy sliced tomato are great ways to up your burger game. Pile on those fun toppings. Don’t forget fun toppings like sauerkraut, kimchi, coleslaw or baby greens.

The sky’s the limit! High quality burger toppings make for a higher quality burger.

And last but not least, don’t forget the bacon, a good quality grass fed cheese, or even an egg for some extra protein.

You can create a different burger theme every night of the week! Enjoy that delicious, perfect, juicy grass fed burger!

References
https://www.webmd.com/diet/grass-fed-beef-good-for-you#3
https://www.marksdailyapple.com/healthier-burger/
https://www.leanandtenderbeef.com/Blog/10-Surprising-Health-Benefits-of-Grass-Fed-Beef/
https://sustainabledish.com/meat-is-magnificent/
https://grasslandbeef.com/?placement=&network=g&loc_physical_ms=9028818&store_code=&device_model=&loc_interest_ms=&albert_targetid=kwd-17111085630&albert_campaignid=2037231091&product_country=&feeditemid=&device=c&albert_keyword=us%20wellness%20meats&merchant_id=&product_id=&albert_category=&matchtype=e&product_partition_id=&product_channel=&albert_creativeid=414874517196&product_language=&albert_agid=70065469337&gclid=Cj0KCQjw5auGBhDEARIsAFyNm9HCaAPzk-RAkIfOp1OJOJCcA3AtYXzuU47izQPDXV3b8hkQ1tsSArYaAnn5EALw_wcB

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