Archives

Health

Foods That Cause Acne

Norman Holiday 0 Comments Posted at

Have you ever eaten a few sausages to wake up in the morning with a face full of acne? Recent studies have shown that some foods can cause acne, although most experts agree that acne-prone skin is a genetic problem. There are ways to achieve clear and perfect skin if it has something to do with acne. Take a look at this acne causing foods and skin tips.

Dairy

milk

Dairy products such as milk can cause acne to break out. They can cause insulin peaks, increased oil and sebum levels, and clogged pores. If you are prone to acne, you should consider cutting it to see how your skin reacts. Because of the fermentation process, you can still enjoy yogurt (which can also help your skin because of the probiotics it contains), but you can still consume calcium.

White Foods

Getting fair skin may be the reason why you are joining the whole grain revolution. Studies suggest that processed foods such as white bread, pasta, hamburgers, and sugary foods such as candy and soft drinks are some of the foods that cause acne and should be avoided because they produce a peak of insulin clogged pores and ruptures.

Salt

salt

The major culprit of acne in the skin is salt. Iodine in salt appears to be the reason the researchers say the justification is unclear; however, it can make you prone to epidemics and acne. Consider using sea salt to reduce iodine intake, or add spices.

Fatty Foods

Sure, these fries and chicken nuggets taste great, but they could be devastating. Studies suggest that this could lead to an increase in oil in the face. Sebum is the skin oil that carries the bacteria, which leads to a congested encounter and acne.…

Read More
Health

The Benefits of Chiropractic Care

Norman Holiday 0 Comments Posted at

Chiropractic care is a method to maintain the health of related nerves, intervertebral discs, bones, and spinal geometry. It is done without medication or surgery. Chiropractors say it is the art of the joints of the body and science. Pressure on the nerve is reduced. When you are pregnant, many physiological and endocrine changes exist within a single body, which creates the environment for your growing child. There are variations in weight load that lead to stress. Taking care of your baby during pregnancy will allow you to move on, but it can also help facilitate childbirth.

The space available for the number of fetuses decreases in parallel. This restriction is known as constriction. Smaller space can make it more difficult for the baby to move around. Balance and alignment can be achieved throughout chiropractic treatment. There may be dangers and benefits associated with care. The truth is that thousands of people have proven that chiropractic works. Doctors recommend that therapy be based on measures such as surgery or medication before patient use. Advantages Of Chiropractic Care are listed below, along with other things you need to know.

chiropractic

Science-Based

Chiropractors are highly qualified experts who have researched both undergraduate and graduate studies to understand their degree. You will find national and state tests to ensure that professionals always use the level of techniques and applications that guarantee well-being. The science of chiropractic enriches the association between machine processes are improved. Chiropractors use various procedures that correct spinal subluxations. The method becomes safe and effective because operators can initiate treatment, recognize and control the functions of the body’s processes and cells. Nursing care is seen as a single approach.

Faster Than Other Remedies

As a holistic form of treatment, chiropractic therapy is generally safer than other medicines because patients do not need to be operated or sedated to achieve effects. As a form of treatment, doctors recommend testing procedures before resorting to surgery or medication. They can expect to be covered. This type of treatment can also be safer and have a lower risk of complications if performed by qualified professionals. Chiropractic also helps to improve the body’s natural ability and application. If the person responds, therapy courses are usually concise. You can see that chiropractic continues to maintain the level of health.

Risks and Dangers

The risks start mainly when you depend on someone who has no chiropractic experience. A background check of the person providing the services is carried out by requesting references to determine whether the person is registered in his or her condition and verifying authorization. It confirms the charges, which means that you do not have to pay any fees. You can use the packages to make sure you only pay.

Some Problems

In some situations, there are also possible complications, such as neck or spinal cord injuries, due to joints’ accidental recurrence. For some people, the therapy may be appropriate, but for others, it is not beneficial at all. The possibility of injury during treatment is reduced. Before any intervention, professionals need a diagnosis to help them identify the source of the situation and improve it. Some doctors may also refuse to negotiate with you if they realize that it is very likely that the person will have constructive difficulties during or after treatment. Some people may not respond during treatment, but they can handle it for hours or days. Proper use of the unit is essential, especially when using it with older people, infants, children, and pregnant women.…

Read More
Fitness

The Advantages of Weightlifting

Norman Holiday 0 Comments Posted at

If we decide to begin on our fitness journeys or decided to start a fitness program, fitness tips for gyms and lifting weights will assist us in a lot of ways. When done correctly, lifting weights will make us physically healthier, help us build muscle, and lose body fat. It challenges our motivation and work ethic, improves our athletic ability, tone our muscles will result in having an impressive physique.

Speaking with a licensed personal trainer will help us do each exercise safely and correctly, and ensure that the exercise program that we are doing is good for our success. Below are some of the benefits of lifting weights.

Decrease Body Fat

barbell rowLifting weights can burn a considerable amount of calories depending on the intensity of your workout program, but what you do after lifting weights is essential to reducing body fat. It is easier to burn body fat after gaining some muscle mass. The body is more efficient in burning body fat if we have large amounts of muscle in our bodies because studies have shown that muscle tissue uses calories more effectively than fat tissue.

Excess post-exercise consumption happens after you finish a weightlifting session. The body needs more oxygen to revert to your resting state, which means that your metabolism works harder to use more oxygen. This effect can happen up to 24-48 hours after a lifting session and increases our metabolism.

Muscular Strength

Progressive overload or increasing the weight after each workout session will gradually add to your muscle strength. The body’s muscle fibers get damaged during lifting sessions and are repaired while the body is resting. Lifting weights create microscopic tears in the muscle fibers that get repaired with proper recovery and nutrition to make it more durable and more prominent. This is why we need to keep progressing in each of our workout sessions to have continuous growth in our muscles.

Work Ethic

Lifting weights challenges our motivation and work ethic by pushing us through many difficulties. This will make us a more motivated person in different aspects of life, like college, social relationships, and work.

Aesthetic Body

Weightlifting is the way to get a physique that we desire. We sculpt our bodies to give us more confidence, to tone our bodies, and increase our muscle mass to make a physically appealing body. In some cases, people have weak areas to focus on to make an overall aesthetic physique.

Athletic Performance

Lifting weights can make more agile, faster, and stronger athletes that are less injury-prone than athletes that do not train with weight lifting. By recovering properly and lifting weights, our muscles will become stronger and be bigger. This is critical to a lot of athletes that rely on their strength in their respective sport.…

Read More
Health

How to Treat Acid Reflux the Natural Way

Norman Holiday 0 Comments Posted at

Victims of reflux depend on remedies and prescriptions to combat this disease. These drugs are intended to be used and may lose their effectiveness. If you want to defeat this condition, you may need to do a lifestyle change. You may also want to consider reading articles from German sites to know more about the condition. This way you could have ideas on how to defeat the condition. Here are ways on how you can treat acid reflux the natural way.

Remedies

Use Herbal Remedies

As soon as you talk about dealing with an illness, most of us will herbal remedies to start with. It is true that herbal remedies can be used to treat reflux and that the symptoms are different from the rest. The advantage of herbs is that they are alkaline.

Alkaline is the opposite of acid, and scientists say they have a tendency to cancel each other out or be biased. Corrective measures can help balance the pH of your intestine. Herbal remedies were taken when they were prepared together for effective healing is created by taking a few minutes, and grinding some of the herbs. Ginger root and seeds are really. It’s apple vinegar.

Have a Healthy Diet

FoodControlling the foods you eat could be considered a method of fighting reflux and will help you. There are tons of diets. Usually, non-citrus fruits are wonderful to eat, along with some vegetables. The trick is prevention.

They tend to eat other high-fat foods in addition to some foods. By being selective in planning your meal, you can reduce the likelihood of a strike. Having a healthy diet will also benefit your health.

Do Not Overeat

Consider how hard you try to control your daily diet by eating several meals during the day instead of eating all three foods. This means that stomach acid is produced during the day and helps reduce stress. There are things you can do because you can fight the reflux with remedies. Here are some of the ways that anyone can protect themselves from these attacks. Using these tips will assure you to fight acid reflux.…

Read More
Health

Famous Martial Artists and Their Strength Building Exercises

Norman Holiday 0 Comments Posted at

There are many ways to build strength like doing gym, some sports and martial arts.  Making muscles by doing gym and sports sound already familiar to us. But, what about martial arts? Do they really work well to build strength? Well, you can find out how tightly strength and martial arts are related in this link https://www.bjjee.com/articles/tips-on-how-to-build-strength-for-martial-arts/ . According to numerous sources from the internet, Iron Man Magazine in 1996 uncovered Bruce Lee’s workout.

Once, he ever hurt his back doing good mornings, which almost led his career to an end. However, he successfully added 30 pounds of solid muscle through his weight training. Although Lee is known as the world’s greatest martial artist, someone who considered the world’s strongest man ever was Masutatsu Oyama. It is going to be interesting to compare Lee’s and Oyama’s workout.

Masutatsu: The Karate Bull-Fighter

karate

Oyama was one of the first ones to introduce Karate to the USA. He even invented a style called Kyokushin in Karate. His book published in 1958 entitled “What is Karate?” was the first book related to Karate written in English. The book was purposely designed to make Karate accessible for western people.

Oyama’s Strength Exercise

black belt karate

In his book, he says that speed and strength are more important for Karate than the ability itself, and the pace is even more important than the strength. He stated it was important to practice jumping a lot.

What strikes me as the distinction between Oyama’s and Lee’s workout method is intensity. Lee’s weight training is short-timed, and he avoided weightlifting when he had hard martial art training.

While Lee may perform a workout for 2 sets of 8 repetitions (which is quite typical), Oyama would take action in countless reps. Certainly, Oyama’s is a more time-consuming procedure which would demand a great deal of dedication.

Conclusion

The purpose isn’t to compare them, saying the other was better than the other one. If Oyama fought to keep his weight down, his high standard training seemed to help him attain that.

Perhaps the lesson in this is that in case you would like to eliminate weight and become stronger at the same time, it may be worth performing the workouts Oyama did, assuming you can firmly dedicate yourself to that. On the other side, if your aim is to look like Bruce Lee, well, all I could say is “Do your best!”…

Read More
Health

Tips to Get Rid of Acne Scars

Norman Holiday 0 Comments Posted at

Do you often have acne? Do you have scars left behind by the acne, and do you want to remove skin tags and blemishes? Below are ways that can allow you to have your acne scars removed quickly.

Vitamin C

Vitamin C is the main component for scar removers for people with less visible scars. You will discover treatments and vitamin C intake in markets that have vitamin C measures to improve the skin and accelerate healing. In addition to taking and treating, patients can prepare their vitamin C ointment and take vitamin C to supplement their diet. But this is may not be the perfect scar treatment, but it will help anyway.

Lemon Juice

lemon

Lemon juice is traditionally considered the home treatment for acne and scars. The fact is that it is accessible and almost free. It contains a level of acid that may cause peeling and reduces darkening. Lemon juice with water can be a tonic. It can produce improvement as well as remove scars and lighten skin color.

Microdermabrasion

Microdermabrasion is your method of removing scars if a person never faces acne. By removing the skin layer, this is an expensive and cosmetic treatment, but it works. Microdermabrasion uses tiny crystals that work as abrasives, and it is an effective method. The Famous Clinic offers this type of alternative, which in most cases, requires only a few sessions to get results. It is one of the healing treatments after a pimple scar, which is not intended for those who still suffer from acne.

Chemical Peel

peelBecause chemical peels are one of the best acne scar treatments, in peeling treatments, it is the best alternatives that are readily available. It removes rough and coarse skin to improve the surface.

With the period program, the scars will be less visible and fade. These alternative chemicals make the skin sensitive. The surgeon must make them because of chemical peels are strong.

Finding and completing the program means finding out what is acceptable for the skin. It is suggested not to pick acne or spots, as this can cause scars that can be difficult to remove.…

Read More
Nutrition

Benefits of a Vegan Diet

Hector Connor 0 Comments Posted at

At some point or another, you will need to shift to a special diet because of health concerns. Others follow a particular nutritional guideline associated with strict fitness programs to lose weight. A vegan diet is one of the special diets that helps people in different ways. When you decide to live a vegan lifestyle, it means you will be consuming meals made from plants while you exclude products made from animals. Apart from weight loss, vegan meals have additional benefits to the entire human health. The diet is claimed to have low saturated fats and rich in various nutrients. You need to have a proper vegan diet plan and recipe guide to avoid some health risks. The following are the benefits of a vegan diet.

 

Heart Health

People who consume a vegan diet have fewer risks of suffering heart problems. The vegan diet contains fewer calories leading to a lower body mass index and reduces the risk of obesity. When you take a vegan diet, your body will lower the overall cholesterol concentration and blood pressure. Equally, you will reduce the risk of stroke and other heart diseases that result from animal products.

 

Protection Against Chronic Disease

When you consume plant-based diets, you will be able to counteract the likelihood of having chronic diseases. Studies explain plant products have bioactive compounds that prevent the generic factor that is linked with chronic diseases such as type 2 diabetes. Further research shows that vegan diets maintain the antioxidants that can eliminate the radical cell in the human body which cause inflammation and cell damage. When you stick to a proper vegan nutrition plan, your body will be able to control various genes that are linked to arterial plaque, cardiovascular disease, and tumor growth.

 

vegetablesZero Animal Fats

If you decide to consume a vegan diet, you will be eliminating the animal fats. Researchers claim that animal fats are associated with a range of illness and conditions. You will be able to overcome various cancers and other illness such as hypertension, heart diseases, and diabetes. Other studies prove that when you eliminate animal fats, the cholesterol count in your body will drop significantly. You will reduce the risk of many health issues by cutting these animal diets. Vegan diets contain oils and fats that can benefit your overall body health without many health risks.

 

Reduce the Risk of Kidney Failure

When you follow a vegan diet, you will reduce the risk of developing kidney failure. High consumption of animal products is linked with kidney failure. Animal proteins are slightly unhealthy for the muscles. It is important to switch to plant proteins because they significantly help to maintain the health of your kidney. Equally, the vegan diet has proteins that help encourage proper production levels within the kidneys and liver. Researchers claim that there are positive signs of people with kidney problems when they adopt a vegan diet. It is important to follow a proper nutrition plan when you decide to consume vegan diets for effective results for your kidney.…

Read More
Home improvement

How to Find the Best Furniture

Norman Holiday 0 Comments Posted at

Are you in the market looking for new furniture to furnish your house? In that case, you have to ensure that you get the best furniture. But how do you do select the right furniture for your house from the high number of furniture models and styles that are available?

Type of Wood

Based on the type of wood, furniture falls into three categories; composite wood, solid wood, and veneers. Furniture made of solid wood look great and are very expensive. They are also more susceptible to water rings and scratches. Composite wood furniture is made from wood pulp and resin. They are basically the scraps of furniture. You should, therefore, go for furniture that is made of solid wood.

Consider Your Style

Your lifestyle should determine the type of furniture you are going to choose and the color you want it to have. For example, if you live with kids and pets, it is not advisable to buy a white suede couch. This is because it won’t even last a day before it is made dirty and torn apart.

Time Your Purchase

The prices of furniture usually fluctuate from time to time throughout the year. You should ensure that you buy at the right time if you want to get the best furniture at the best prices. It’s good to buy furniture from July through to December. This is because this is the time when most stores offer big discounts as they try to get rid of their stock that has overstayed.

Test the Cushions

In order to get the best furniture, you should go for one with firm cushions. The cushions should also have removable covers that match on both sides. You want a cushion that will hold up for a long period of time. However, these types of cushions cost a lot of money, but they are worth it.

Check the springs

furnitureWhen choosing couches, you should go for those that have traditional coiled springs, especially if you like firm sofas. You can check the springs by taking off the cushions and pressing down on the sofa. Ensure that you press on your sofa’s base. If the coils are able to push down and then immediately spring back, then you have the right of the sofa. You should also inspect the legs to ensure that they are made of wood and are heavy.…

Read More
Nutrition

Best healthy diet for pregnant mothers

Norman Holiday 0 Comments Posted at

Every pregnant woman wonders what diet during pregnancy is all about. This is not losing weight or restricting calories. Dieting when you are pregnant can be very hazardous to you and the baby. Weight loss may restrict nutrients such as folic acid, iron as well as important minerals and vitamins.

Therefore, eating a healthy diet during pregnancy is very important. In fact, you need three hundred and fifty to five hundred extra calories every day during the second and third trimesters. You should have a diet that has key nutrients for baby’s development. Note that poor eating habits may increase the risk of birth complication. Here are the highly nutritious foods you should eat when you are pregnant.

You should eat eggs

Eggs contain high levels of protein, part of which is required in your pregnancy diet. Amino acids which make up protein builds cells in your body and your baby’s. Eggs also have dozens of minerals and vitamins including choline. This helps your baby’s brain and spinal cord develop properly and also helps in preventing neural tube defects which can be a big problem for your child. Always combine eggs with cheese or vegetables and take them for breakfast.eggs

Take dairy products

When you are pregnant, you need to consume extra calcium and protein for the fetus to grow healthy. Dairy products have two types of quality protein. These are whey and casein. They are the best source of calcium and give you a high amount of various vitamins, zinc, magnesium, and phosphorus. Pregnant women are advised to take Greek yogurt. This is because Greek yogurt has more calcium than any other dairy product. These greatly help in the bone development of the child.

Pregnant women should have beans

Beans are an excellent source of proteins, folic acid, magnesium, iron, potassium and essential fatty acid. These are the nutrients that a pregnant woman requires. Beans are also a great source of fiber which prevents and relieve hemorrhoids as well as constipation. The low taking of beans while pregnant can increase the risk of low birth weight and neural tube defects.

Pregnant women should take a lot of sweet potatoes

Sweet potatoes tend to be rich in beta-carotene. Beta-carotene is a plant compound which your body converts to vitamin A. Vitamin A is essential for differentiation of most tissues and cells. It is also good for the baby growth and development. Pregnant women are advised not to take high amounts of animal-based sources of vitamin A. This is because of animal-based sources of vitamin A cause toxicity when taken in excess. Therefore, you should take beta-carotene which is a source of vitamin A for pregnant women.

Dark, leafy greens and broccoli

veggiesDark green vegetable such as spinach, kale, and broccoli contain nutrients that pregnant women require. These include; vitamin K, vitamin A, vitamin C, folate, calcium, potassium, iron, and fiber. These green leafy vegetables reduce the risk of low birth weight. They are also rich in antioxidants and contain plant compounds which benefit digestion and immune system. High fiber content in these vegetables helps to prevent constipation a common problem in pregnant women.

While pregnant, you should take a probiotic supplement which reduces the risk of complications such as; gestational diabetes, vaginal infections, allergies, and preeclampsia. It’s also important to take high fiber content foods to avoid constipation as well as hemorrhoids.…

Read More
Exercise Equipment

Best exercise equipment for women

Norman Holiday 0 Comments Posted at

A large number of recent studies have shown that obesity is a much more severe problem than what have many previously thought. Unfortunately, women are not immune to this rampaging trend that is sweeping not just through the U.S. but also the majority of 1st world countries.

Exercises and equipment

The fact that we are exercising too little and eat too much is undeniable. The focus of this article will be oriented towards the first element of this fact – the exercise. More specifically, we will deal with some of the best exercise methods and best exercise equipment for women.

When it comes to exercising, it is important to stress the difference between men’s and women’s bodies, as well as different workout regimes. It is well known that women look to get toned, instead of bulking up. There are also special exercises that they can do that target their private parts.

Weight equipment

woman lifting weights To achieve that look and shed their weight, women can greatly benefit from using weight-straining equipment, instead just sticking to various cardiovascular exercises. The greatest benefit from using weight-straining equipment is that women can build up their bone mass, which can serve as an excellent protection against a number of major women’s issues such as osteoporosis. Another important advantage of strength training is the fact that it burns far more calories than, say, yoga. This is mainly a result of using and flexing the muscles which are not used to being flexed. Since lifting weights is a much bigger challenge that stretching, a woman can burn much more calories that way.

Dumbbells

When it comes to the equipment, you should definitely start with dumbbells, which are extremely simple to use. They can come in various sizes and weights. For starters, consider using half-a-pound or 1 pound dumbbells.

Dumbbells are extremely popular due to their simplicity and the fact that they can be used at any time, anywhere. You can sit at your computer desk or in front of the TV and take these so as to do a few series of curls. This way, you will see a toned biceps in a matter of days.

Now, if you can afford and if you have enough space, you should also consider getting some home gym type of equipment, such as the lat pull-down, the leg press, the shoulder press or a stationary bike.

The lat machine

With the help of a lat machine, you will primarily target your back, biceps and the lats. This machine is very simple to use. All you have to do is grip the bar with both of your hands, 2 inches from the center of the bar, and pull it towards your neck.

The leg press

The leg press is one of the most common seen machines in gyms. With it, you can get an excellent workout by targeting your rear area and thighs. You can also do specific exercises to target different areas of your legs

The shoulder press

If you want to focus on sides and the fronts of your shoulders, this is for you. When using this machine, make sure you are sitting perfectly straight, so as to avoid hurting your joints.

Food dehydrators

foodFinally, you can also use a somewhat unconventional piece of equipment. If you are not so keen on using dumbbells or gym equipment, you can get good results by using a food dehydrator. With these, you can take out all the water out of your favorite food, thus leaving only sugar and other important organic matter. With food dehydrators, you can have perfectly healthy food, which can greatly contribute to your overall exercising efforts.…

Read More
Footwear

Tips for buying socks

Norman Holiday 0 Comments Posted at

When it comes to clothes, socks are the most underrated ones. They help serve a major role in ensuring that one’s feet are clean and healthy, hence the need for everyone to own several pairs. Major feet conditions, even the common ones like stinking feet can be solved by just wearing the right socks. The wearable’s market is filled with socks of every kind, and knowing the criteria of choosing the right ones will make all the difference. In this post, we will take a look at some tips that will help you select the best socks and enhance your feet’s health.

Buying the best socks for your feet

Materialsocks

You need to make sure that you get socks that are made with a thick material. Avoid socks that are made from light materials like polyester. Socks that are made with a light material are suspect number one for foot odor. Go for heavy materials such as pure cotton to ensure that the feet rest cozily in your shoes.

Snug fit

The most important consideration to make is to ensure that the socks you get fit your legs perfectly. This ensures that you feel comfortable when walking. When you get small socks, they will exert more pressure on your feet as they will be tight, and for a bigger one, they become loose and loosen the feet’s grip while walking. Know your size before you go to buy socks.

Padding

Good socks should have adequate padding to ensure that the feet are properly cushioned from the ground. This will make walking easier, especially over long distances. Therefore, make sure that you take your time to select ones with the best padding for a better experience.

Color

Choosing the best color is a huge problem especially for men. You need to make sure that you wear an appropriate color, especially if you are wearing socks. It is recommended that you wear socks that match the shoes or the shorts won. The good idea is to buy several colors to ensure that you have the right socks when needed.

Type

The type of socks to wear come down to the kind. In contemporary times, one has a wide array of options to choose from, with the two most prevalent ones being the average long socks and the ankle socks. When it comes to select a type, go for what feels comfortable for you.

…

Read More
Sunglasses

How to choose the best sunglasses

Norman Holiday 0 Comments Posted at

Many people wear sunglasses to enhance their looks, or rather to look cool. What most people do not realize is that the sunglasses might be the only protection they have from developing cancer of the eye. When the eyes are exposed to Ultra Violet rays for a long period, there are high chances that they may develop complications, with the most common complications being cataracts, burns, and even cancer. It is, therefore, crucial for people to realize the benefits that sunglasses provide. Below we will have a brief look at how to select the best shades and keep your eyes safe from the sun.

Selecting the best sunglasses

Stay away from cosmetic shadeswoman with sunglasses

The whole point of buying sunglasses is ensuring that they help protect your eyes from the ultraviolet rays of the sun, and cosmetic sunglasses are not the best option. They are usually made just to enhance the looks and therefore have no layers that protect from UV. Make sure that the shades that you buy provide some information on UV before you buy them.

Scratch resistance

You want to buy shades that will last for a very long time. One thing that you have to know is that they come in different quality, and to get the best usage; you have to select a decent quality. Try and feel the lenses and see if it has any information about the coating. Make sure that you pay for a durable product.

UV protection levels

To have the best eye safety, make sure that the glasses provide at least 95% of UVA rays and at least 99% of UVB rays. This will ensure that your eyes are safe from the harmful effects of the sun.

Fit

The glasses have to fit, no compromise snuggly about that. Make sure that the shades fit on your face well enough to allow you free movement without falling off. A good option will be to get glasses with rubber grips that will make the shades fit on the face easily. Make sure that you take some time to get one with a frame that fits your face.

Style

This might not be the most important factor, but man in sunglassesthere is nothing wrong in liking good designs. Make sure that you get shades that look good on you. This goes a long way in enhancing your confidence and helping you get through your day. And if the design is excellent, remember to wear them during the day and pack them at night.…

Read More