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How to Getting Rid of Headaches/Alleviate Without Using Medication

Pain in the head is common for everyone, it is very disturbing both for all activities that we will do. Headaches common in young and old people must have experienced headaches. So as to relieve the headache is felt, we will take the headache reliever. Yet there is another way to relieve headaches without using drugs.

Here's how to get rid of headaches without medication :
Warms Yourself
Headaches can also be stopped with a sense of warmth , primarily due to muscle tension in the neck and the back of the head . Grab a bag of warm water and then put it in the back of the neck and head . Alternatively you can take a shower with warm water shower to let the water flow on the back of the neck .
Sometimes sleep can help to overcome headaches , especially migraines . You just find a quiet place that is considered to lie and turn off the lights . Take advantage of your bed with a feeling of calm .
Relaxation techniques
The cause prolonged headaches caused by stress and anxiety . By using relaxation techniques can help eliminate your headaches . The trick is as follows :

  • Lie on your back in a dark and quiet room . Tighten the muscles in the legs , after that let riles . Do the same for the lower leg and thigh . Move all the way into your body , tense and relax .
  • You sit or lie in a comfortable position , then close your eyes and imagine you 're in a soothing environment , such as a warm meadow or deserted beach . Imagine the wind in your skin and smells around you . While you imagine , take a deep breath and feel the air in and out of your body .

Head massage
Head pain can be lost when assisted by a gentle massage . Use your fingertips to rub the back of the neck , temples , scalp and shoulders . For maximum results , you can ask someone to massage you and the way that you should try is
Cool the Head
Most people find a way to eliminate the headache by how cool the head . If you experience headaches as migrants do wrap some ice cubes in a towel to dry , then put on your forehead for 15 minutes , after the release for 15 minutes . Do it repeatedly until the pain subsides .

Symptoms, causes and how to cope with constipation babies

Babies are hard Constipation is usually things that have happened . If your baby has constipation , it's because constipation in infants is a condition that is often experienced where infant stool becomes harder than usual . Constipation in babies certainly have symptoms that happened.

The symptoms are as follows :

  • Babies will often cry or fuss because of the difficulty of Constipation .
  • Pain around the anus
  • His stomach bloating
  • Vomiting
  • Baby's stomach will feel hard when touched
  • Hard stool accompanied by blood
  • Weight loss does not rise

If there is blood on the outside of the feces of your baby , it's because of injuries to his anus , it happens because of friction hard stools that hurt the surface of the anus in infants .

Here are some of the causes of difficult infant Constipation :

  • Milk factor

Infants fed formula often will have trouble Constipation , Constipation difficult because the content of fat and protein contained in the milk. Not to mention the content of phosphorus and calcium are too high in stools of constipation water is absorbed into the walls . Compare this to the exclusively breastfed infant will rarely constipated , because breast milk is the best food for babies is easy to digest . In breast milk there are some good bacteria that can reduce the proteins that are difficult to be digested by the baby so that the stool is hard and not easily removed . Babies who are breastfed only may make the baby can not get to pee for 3-4 days . Because breast milk is well absorbed by the body , so that the dirt that is removed very little .

  • Digestive System Not Perfect

Babies Constipation may also be difficult because when the baby began to be given complementary foods , and generally becoming known when the baby is 4 months old . So the change in stool consistency becomes harder because their digestive systems are not perfect and can not properly digest solid food .

  • Dehydration or less liquid

Babies who are breastfed will not be dehydrated due to direct feeding and breast-fed according to their needs . While the baby is getting milk formula , milk obtained is limited to the number of milk inside the bottle . Babies who start getting solid foods also need more fluids , especially for processing hard foods like carrots enough . If you do not balance the amount of solids and liquids that enter the body , then it can make the baby constipation .

Here's how to cope with difficult infant Constipation :

  1. If you use the formula for your baby , then that should be considered is the dose dilution to obtain the right consistency and not too thick . If possible , seek advice from your doctor about the right milk for your baby
  2. Apply on the baby's anus with baby oil
  3. Massage baby's tummy gently from the navel outwards in a circular motion clockwise . Use cream or massage oil to ease your baby while massaging the baby .
  4. Lay your baby on her back in the state and do the leg with a bicycle pedaling motion in the air . It can make baby's stomach muscles move and provide gentle pressure on the colon making it easier for the baby to Constipation .
  5. Try to meet the needs of vegetables and fruit every day , can be given in the form of puree or juice . Fruit is good for digestion child is ripe papaya and gelatin that can help soften the stool so smooth Constipation . Fruits are best avoided for the time being is because bananas can harden stools .

Differences and benefits contained in goat milk with cow's milk

Drinking milk is very useful for the body especially you have a baby you must as a support supplement will provide milk for your baby, regardless of the actual age until milk is very good for the body, because the content in the milk very well be beneficial to the body. The following is an explanation of the differences and benefits contained in the goat's milk and cow's milk.

1. Having essential fatty acids
Goat milk contains 35 % fatty acids as compared to 17 % in dairy cows . Nutrition goat milk is healthier and better consumed even for those with lactose intolerance . Goat milk reduces the amount of cholesterol in the body and help people with intestinal problems . Fatty acids and antibiotics as caprylic capric acid found in dairy goats lot .

2. Avoid the accumulation of mucus
Lots of feedback that makes them cow's milk allergy and respiratory disease susceptibility . Goat milk is a good alternative for such problems . High fat content in cow's milk is the reason for the accumulation of mucus . Goat milk fat in only 1/ 9 of dairy cows . So , you can avoid the irritation of the intestinal tract .

3. Calcium -rich
People often drink milk to boost calcium and prevent bone loss . Goat milk is rich in calcium and the amino acid tryptophan .

4. Very rich in natural nutrients
To be called organic salts animal biology . Goat strength , flexibility and endurance vitality . Organic Salt is a biological factor helps the joints more mobile and flexible . Goat milk has been used in the pharmaceutical industry to nourish and balance the nervous system stress .

5. Owning a natural anti-inflammatory properties
Goat milk has natural homogeneous characteristics , and milk fat splitting easily than cow's milk . This facilitates easy for the body to digest and absorb . People with intestinal problems may drink goat's milk to prevent and treat inflammatory bowel disease . Probiotic combined with goat's milk may help the body develop a healthy digestive system .

6. Soothes the digestive system
Goat milk is very effective for the treatment of ulcers . Goat milk is a great remedy for such problems . The lack of complex proteins in milk to make it less allergenic than cow's milk . Goat milk soothes the digestive tract and reduce hunger especially effective with children .

7. Activity as a metabolite
Research carried out on goat's milk has increased the ability to detect iron and copper metabolism , especially in those hard to absorb and digest these substances .

A variety of fruits that can make your body healthy

Below are various kinds of fruits that can make your body become healthy, Every body needs nutrients to complete. A healthy body will certainly not be easily attacked from sharing the disease, for that you have to complete it as explained below.
1.Too grapes - fight belly fat

These succulent purple grapes always made ​​people excited . Everyone knows the magic of grapes used in the aging antioxidants and flavonoids body through , and significantly reduce the risk of heart disease by relaxing blood vessels and increase circulation , limit clotting mechanism and prevent LDL cholesterol from oxidizing .

Currently, scientists also discovered that grapes also significantly reduced in liver and abdominal fat , which may reduce the risk of biochemical disorder , which significantly reduces the risk of developing heart disease , stroke and type 2 obese .

2.Qua mango - slimming effect

Mango fruit is familiar in the tropics and are more preferred , is rich in vitamin helps strengthen the immune system , such as vitamin A and C , plus fiber and antioxidants in particular , effects against inflammation , a factor that causes aging and disease . A study from scientists at the University of Oklahoma pointed out that this delicious fruit also has a positive effect in reducing body fat .

Experiments on animals showed that mice eat each meal a little mango powder can lower cholesterol and control blood sugar better than not eating mice .

3.Cu Beets - improve blood pressure

In addition to beautiful color and natural sweetness , beets are rich in vitamins , minerals , antioxidants as well as the antidote for the toxin . Beets also have a positive effect in slowing the growth of cancer cells and enhance the body's endurance . Recently, we also found that people with high blood pressure but drinking 220 grams of beetroot juice reduces blood pressure by 10 points .

4.The berry berries ( strawberries, raspberries , blueberries Vietnam , ... ) - protect the brain

Berries are known as vitamins and nutrients beneficial to health , helps prevent obesity , cardiovascular disease , cancer , high blood pressure and osteoporosis . But few people know that this delicious fruit also works with the brain surprising , thanks to clean up and take away the toxins in the brain , thus protecting the brain from the effects of aging and disease such as Alzheimer's and Parkinson's disease .

5.Nam - strengthen the digestive system

Vitamin D is considered a nutritional star . Provide adequate vitamin D will not only improve muscle strength , but also significantly reduce rates of obesity , type 2 diabetes , cardiovascular disease , high blood pressure , osteoporosis , and some forms of cancer most regulations. In addition, vitamin D also had positive results to the treatment of gastrointestinal diseases and promote digestive system work better .

However, there are not edible fungi . So , you should pay attention when eating these foods okay .

The cause and manner of mouth odor

Maintaining a healthy lifestyle is certainly the duty of every person to maintain good health because we can activities as usual . The mouth is an important part of the body must also be guarded his health , starting a healthy diet and regular . If it turns the food we eat unhealthy or irregular eating habits then certainly some illnesses will come in our mouths.

How to Eliminate Bad Breath

But not just any disease , other problems will arise if we do not maintain the health of our mouths , as well as degan bad breath . Mouth odor will be quite torturous if you all have a job as a speaker , and certainly if you feel bad breath , you certainly will feel uncomfortable . Causes of bad breath alone of course vary, and surely you must know . As with food , there are some foods that can cause bad breath , as well as with durian garlic .

How to Eliminate Bad Breath

And if we do not do breakfast can also cause bad breath . Canker sores and bleeding gums is a problem in the mouth can also cause bad breath . This is because it can cause throat mucus , combined with the bad breath bacteria that ensued . In addition to problems in the mouth , if there is a problem in the liver and kidneys also will increase the amount of bacteria and of course can lead to bad breath .

Bad breath can also occur because of the bad habits that often you all do , like smoking and drinking alcohol . If you already know the cause of bad breath , then you must also know how How To Eliminate Bad Breath . Many Ways to Overcome Mouth Odor you can do , and of course all easy .

If you are currently looking for informais on Tips Eliminate Bad Breath then is a very appropriate place , this time will provide information about the Natural Way to Eliminate Bad Breath you everything . And better go see How to Eliminate Mouth Odor Naturally below .

Maintaining Oral Health
Tip BREATH first course very easy , because the course is related to your habits . You should brush your teeth twice a day with regular . You also bsia while coupled with a mouthwash that bacteria in the mouth and throat . But if you use mouthwash too often the production of saliva can be reduced .

With Natural Herbs
To Overcome Mouth Odor Experience the terms , you can also use natural herbal ingredients such as cloves , anise and fennel seeds . It's easy, you all can chew cloves or fennel and fennel seeds after you eat , because these materials can make a fresh breath back .

Consuming Fruits and Vegetables
Saliva is a very natural bacteria killer , therefore you can multiply to consume fruits and vegetables in order to stimulate the production of saliva . And the fruits are effective to Eliminate Bad Breath is aple and also strawberry .

Drinking Tea
Based on the results of a study that if drinking tea in a day , either green tea or red tea then could Overcoming unpleasant mouth odor . This is because both teas contain polyphenols with antioxidant and similar can kill the bacteria found in the mouth .

How to cope with Foot Swelling in Pregnancy

How to cope with Foot Swelling in Pregnancy!
Changes in posture during pregnancy is normal . Weight will be increased , growing belly , chubby cheeks seemed more than usual . But do not worry , everything is normal . You may recently alarmed if you come across one part of the body was swollen and looks unnatural . The most common complaints encountered one of which is swollen feet during pregnancy . This condition is common and according to health experts , it is still quite reasonable . However, certainly not an easy matter if your leg swelling increased. Because she is pregnant , legs sustain the burden as much as twice that of normal conditions . The good news , swollen feet can not be prevented from getting worse !

Causes of Foot Swelling

Based on medical records , the cause of swollen feet during pregnancy is the tendency of the body to retain fluid . And , during pregnancy , body fluids lock 30 % more than it does under normal conditions . The existence of this fluid is compounded by conditions in the womb that is increasingly getting bigger . Therefore , the veins in the legs would be crushed so that the reverse flow of blood to the heart is interrupted . Under these conditions , the liquid freezes and buried at the foot . Bengkan foot condition during pregnancy is usually the case in the three trimesters of pregnancy , which is 7 months upwards .
How to Overcome Foot Swelling ?

As previously described , leg swelling during pregnancy is normal . However, pregnant women are expected to control the leg swelling by avoiding certain factors that make the conditions at the foot rampant . Here are some tips that can mom practice :

  • When sitting , get used to the position of the feet higher than the heart . This would make the blood circulation helped . Similarly, when mom sleep . The second leg wedge pillow that is higher than the head and the heart .
  • Do not force yourself to stand in a long period of time ! Sore ? Yes ! And soreness is a signal that the circulatory mom too tired muscles . So do not push yourself . Especially if you stand with heels !
  • At bedtime , try to position you lie canted to the left . For Muslims it is recommended by the Prophet . And indeed it is not just the usual recommendation . Medical research proves , by sleeping on your left, there is a vein in the body and make the right pressure on the body is reduced .
  • When swimming , try mom walked in the bottom of the pool . The buoyancy of the water pool is able to pick up the baby for a moment so that blood circulation can be " normal " .
  • Enter a regular exercise schedule on the agenda mom . Therefore , by exercising , body aches , and can not easily prevent swollen feet during pregnancy is getting worse .
  • Avoid wearing shoes with laces yes mom , because it can " bind " the foot and of increasingly inhibit blood circulation .
  • Diligent compress leg with cold water .
  • Balance the salt intake . Because too little or too much will make mom more swollen feet !
  • Diligently doing light exercise movements that focus on the legs . For example , when you're sitting , move your ankle in a way bent or straightened . Do as much as 30 per day . Circular motion slowly will also be petrified !
Benefits and Side Effects of Intravenous Vitamin C for health

Benefits and Side Effects of Intravenous Vitamin C for health

Benefits and Side Effects of Intravenous Vitamin C
One of the trends that are emerging today is the trend of injectable Vitamin C. We already know that Vitamin C has the function of fat metabolism , immune function and healing , endocrine function , neutralizing toxins and allergies , as well as anti -oxidants . In terms of the world of beauty Injection Vitamin C could be a quick way to get the desired beauty .

Benefits and Side Effects of Intravenous Vitamin C for health

Benefits Of Vitamin C Injection

With Vitamin C injection process will accelerate the entry of vitamin C into the body than eating fruit - fruit or foods containing Vitamin C. This method is quite simple because when in certain parts of the body that will be injected with vitamin C has been determined it will be inserted into the passage through a syringe that has been provided so that vitamin C will go directly into the blood vessels in the body so that the vitamin C that is already on blood circulation will be easier and faster to be absorbed in the body .

Side Effects of Vitamin C injections

Every instant something that will produce side effects . Likewise with an injectable Vitamin C. The impact can be very fatal to lead

mortality . This is because when the liquid Vitamin C is inserted into a blood vessel could provide the shock effect to the body so the body will react . Reactions to excessive body can menyebatkan death . Another danger of the presence of Vitamin C Injectable malpractice . Injecting vitamin C in place or with the wrong people will be fatal . Moreover, many who want to get beauty quickly with injections of vitamin C , making a lot of clinics that have not been certified to appear. This can be dangerous because an injectable Vitamin C can not be done by just anyone . Must be by people who are experts and certified .

The cost for the injection of vitamin C varies . All depends on where you place will do . If it is a clinic where Abal - Abal then certainly you will get cheap price . However , the risk would be enormous obtained . If the clinic is certified and reputable , then you have to spend no small cost . However , the risk can be minimized . All depends on you because it 's all in your hands . You decide. Just a suggestion better you eat fruit - fruit that contains Vitamin C. It is more secure than the injectable Vitamin C.

Good sleep position for pregnant women right

In the early trimester pregnant women can sleep with any position that can provide comfort for him , because his stomach is not enlarged . Pregnant women usually start to worry when entering the second trimester . But actually pregnant women do not need to worry .
posisi tidur saat hamil, seks teratur agar cepat hamil

Why ? Because the mother's body actually created is so unique that can provide protection . in addition, for the fetus in the womb of pregnant women never feel uncomfortable because of existence floats in amniotic fluid and have your own space to move freely . However pregnant women should also be careful in choosing a sleep position , such as the following tips :
With Supine Sleeping Position
       This position is the recommended after 16 weeks of pregnancy pregnant women not to sleep on your back , because the supine sleeping position you will put the entire weight of the uterus to the back , intestines , and the inferior vena cava . Supine sleeping position also may increase the risk of back pain , hemorrhoids , and indigestion , and interfere with breathing and circulation . Supine sleeping position in the second and third trimesters can also affect blood pressure . For some women , it can cause a decrease in blood that makes them feel dizzy , for others even increase blood pressure . In the case of pregnancy with high blood pressure , sleep in the supine position is not recommended .
Sleeping with the prone position
       This position is actually quite safe for pregnant women . But usually after the first trimester of pregnancy , due to breast augmentation and breast stimulation is also more sensitive will cause inconvenience to sleep on his stomach . And at a time when your stomach already started to grow ( initial 14 weeks ) to sleep on his stomach became very uncomfortable because you have to support the thigh with a pillow to sleep on his stomach because the stomach began to swell .
Sleeping With Oblique Position
      Then how sleep position is best ? Until now there has been no further research on safe sleeping positions for pregnant women . But highly recommended after 16 weeks of pregnancy , pregnant women should sleep on his side to the left, because this position gives advantage for your baby to get the blood flow and nutrients to the placenta because of the maximum large vein ( vena cava inferior ) to the right of the rear svina which restores blood flow to the lower body to the heart . which can also help the kidneys to remove excess fluid from the product and the mother's body , thereby reducing the swelling of the foot , ankle foot and hand .
     Sleeping position to the right is also good . You can change the position to the right and to the left to make your sleep more comfortable .
     If you wake up at night and find it turns you sleep on your back , you do not affraid because you are not doing anything to harm your baby . Back just tilting . Anyway in late pregnancy , in which the stomach was enlarged , along with other conditions such as cramps , frequent urination , false contractions , the baby is kicking the stomach , a sense of increased stomach acid that will cause pregnant women would wake up several times at night , because pregnant women are already will change position several times and automatic sleep not sleep on the supine position .
To sleep on his side a more comfortable place the pillow between your knees and one on your back . Or you can buy a special pillow pregnant women

How to reduce stomach acid quickly

I know many people who have acid reflux. They often ask, what are the tips on how to reduce stomach acid? We have compiled several tips that you can try to apply in your daily life. The acid reflux is a common condition that often happens to people who smoke, overweight people, heavy drinkers, and people in 35-64 years of age. Usually, the acid reflux happens after you eat a large portion of spicy food.

Checkout the tips on reducing stomach acid below:
In order to neutralize the stomach acid, you should drink a glass of water after waking up in the morning. You also have to remember to drink at least 8 glasses of water every day.
Eat in small portion, but increase the times you eat. Most people eat three times a day, but if you have acid reflux, it is a good idea to try to eat 6 times a day. You should remember to half the portion to avoid getting fat.

If your acid reflux made you feel uncomfortable, yoghurt might be your answer on how to reduce stomach acid quickly. To prevent future stomach acid from happening again, you should add yoghurt to your diet.

Non-citrus fruits are great snacks for people with acid reflux. Bring banana, apple or cuts of watermelon to your workplace.

You also have to avoid soda, alcohol, junk foods, and other unhealthy foods. Eating healthier foods will give you more energy, better focus, and avoid the acid reflux.  You may also have to reduce the amount of tea you’re drinking. One cup a day is enough.

I am sure most of you agree that the tips above are very simple. As we often say, the most important thing is to keep a healthy life style and have a commitment and dedication. Sometimes you will be tempted to eat those junk foods, skip those exercises, and other unhealthy choices, but you have to stay strong.

Health Tips: Keeping your Bone Healthy

There are numerous studies showing that women have a higher possibility of getting stiff joints, osteoporosis and/or other bone related diseases. Therefore, preventive actions are very important if you want to have a better life in your older age. Preventive actions will reduce the risk significantly, and they are not that hard to do. All you need is consistency and will power.

Today we are giving you some simple tips that you can do to keep your bone healthy, and eventually may help you to avoid osteoporosis or other bone problems.
First tip will be the obvious one. You need to exercise in a daily basis. You don’t have to do heavy training, but make sure that you exercise around 30-40 minutes a day. Light exercises like swimming, walking, and biking are great exercises for you.

Another obvious tip is to have a healthy diet. Daily calcium intake can be obtained from fruits and veggies. By eating healthy, you also gain smoother skin, better digesting, and better energy.
Vitamin D is an important nutrient for a healthy bone. You can get plenty of them by 15 minutes of sun bathing in early morning and late evening.

Healthy weight is important too, because your leg bones and knees are supporting your whole body. If you are too skinny or overweight, you should try to get to your healthy weight. You can do this in various ways, but keep eating healthy and moderately.

Your bad habits may also contribute to a weaker bone and higher risk of osteoporosis. Try to avoid junk food, drinking alcohol, and smoking. These bad habits are also indirectly responsible for other diseases such as cardiovascular diseases and cancer.

Checking up your bone health and your family history may help too. The sooner you find out that you are at high risk of osteoporosis the better, because doctors can recommend the best actions and preventive medication to lessen the risk of osteoporosis to become something worse.
We hope that this health tips can help you in your fight against osteoporosis.

Water Detox: Benefits and Warnings

What is water detox? What are the benefits? Is it safe? People who want to have a detoxification diet ask those common questions. This way of detox has been around for a long time. In fact, water detoxification practices have been seen in ancient cultures, because water is considered to have cleaning properties for the body and soul. Back then it was called the water fasting, and there’s a little differences between the two. 

Detoxification is always a good thing for your body. Some of the obvious benefits are healthier skin, healthier bowel movements, lose weight, better sleeping quality, etc. The detoxification works like a charm because when you do this routine, your digestive system has a chance to rest and repair itself. After succeeding in water detox, many have claimed that they live a better life, with better energy.
Now that you know how beneficial the water detox can be, but you have to be extra careful before you do this kind of detoxification. This detox is especially challenging because your system only get minimum amount of nutrient. We cannot recommend this to people who are new to cleansing system. For new people who are interested, we recommend you to try other forms of detoxification such as juice detox. You can do it with various fruits or veggies.

For more-experienced practitioners, before you start you should consult your doctor. First you will want to try this system for a few days and see where things go from that point. This water detox system needs to be prepared in a proper manner if you want to gain the best benefit and avoid harming your body.

Of course, the cleansing system is particularly hard because you only drink water and hardly any nutrient. That is why some practitioners and doctors allows you to eat during the process. However, you should limit the amount and you should have a low saturated fat and salt food. Another rule is that you shouldn’t drink more than an eight ounce glass of water every three hours.
In conclusion, although the water detox can clean your body in a relatively short amount of time, you need to be careful. This is not for everyone, and first time cleanser should go for other detox methods that are safer and have less risk.

Lifestyle: List of Healthy Snacks for Work

To have a healthy life doesn’t mean that you can’t snack. Snacking at the workplace is something that most people do from time to time, but the problem is that most people prepare unhealthy snacks that can raise your weight. It’s a dilemma, because you eat snack to avoid junk food, but the snacks itself aren’t healthy.

Today we have prepared the list of healthy snacks that you can bring to work. Not only that they can keep you away from those unhealthy meals (usually there are only fast foods available for lunch), you can also gain benefit from them, such as better energy level that prevent you from being sleepy at work. Another benefit from having healthy snacks is that you can be more productive, with better focus.
These healthy snacks we listed below can last quite a long time and can be placed in compartments or drawers at your office. They are a good choice when you have no time to prepare healthy snacks from home.
1.    Healthy snack bars
2.    Homemade Pop Corn (made with just a little salt)
3.    Dried fruit and nuts
4.    Fresh fruit
I know that it may sound hard to find fresh fruit for your office, but today there are a lot of services that offers fresh fruit deliveries. Just pick up the phone and you’ll get your fruit. The combination of fruits and nuts will give you carbohydrate and nutrient intake that you need for your optimum focus.
If you have extra time at home, you can prepare these delicious snacks for your workplace:
•    Homemade healthy snack bars consisted of dried fruits and nuts.
•    Boiled eggs
•    Hummus sticks
•    Crackers with peanut butter
•    Yoghurt with fruit and granola   
Always remember to do everything in moderation. Don’t eat too much snacks, or you will be sleepy. Just eat average amount of snacks. The best time to eat snack is when you are not busy, so you can take a 5-minute break and eat them properly. People who are in front of the computer usually eat fast and they don’t chew very well.
That is all. I hope this post can inspire you to make your own healthy snack, and start a better and healthier life at work.