by nutrigirl | May 11, 2023 | Sound Off!
After spending 23+ years as a hospital ICU dietitian, I’m well aware that modern science can keep people alive for long periods of time. But quality of life is what matters to me. How about you?
New research suggests that the risk of mortality in adults aged 50 to 71 is lower when a diet lower in saturated fats and certain carbohydrates is followed. This is right in my wheelhouse!
Results from the Journal of Internal Medicine were just published this week. Researchers followed over 371,000 adults aged 50 to 71. Within an average of 23 ½ years of follow-up, there were 165,698 deaths. The study subjects who at the most healthy, low-fat diets compared to their peers, had 18% fewer deaths from any cause. This included 16% fewer deaths from cardiovascular disease and 18% less from cancers.
Healthy, low-fat diets were limited in saturated fat and contained high amounts of plant-based protein and high-quality carbohydrates such as beans, lentils, and whole grains.
In addition, researchers noted that substituting 3% of total calories from poor-quality carbohydrates and saturated fat with more nutritious macronutrients including high-quality carbohydrates, plant protein, animal protein, and unsaturated fat was linked with a much lower total and cause-specific mortality.
More nutritious low-carbohydrate diets were also linked with slightly lower death rates, according to the researchers. These lower mortality risk benefits were not observed in those who ate overall low-carbohydrate diets or unhealthy low-carbohydrate diets. Subjects in this category had significantly higher total, cardiovascular and cancer death rates.
“Our results suggest that a healthy low-fat diet with minimal saturated fat intake would be an effective dietary strategy for healthy aging among middle-aged and older people,” the researchers concluded.
Below are 10 tips to subtract saturated fat and add in the good stuff:
- Skip the bacon and sausage at breakfast. Try a side of black beans and salsa with eggs.
- Switch to whole-grain pasta and pass on the refined stuff. It has three times the fiber content.
- Add more veggies to eggs, soups, salads, and sandwiches. Keep a bag of fresh spinach leaves and include them regularly.
- Enjoy seasonal fruit for dessert in place of high-fat pastries or ice cream.
- Go meatless beyond Monday. Make lentil Bolognese or give tofu tacos a try.
- Substitute plain, non-fat Greek yogurt for sour cream. An old trick, but a good one. You’ll get protein, calcium, and B vitamins and no saturated fat.
- Use lean ground turkey in place of ground beef. This cuts the saturated fat in half.
- Choose low-fat dairy products when able.
- Use olive or canola oil for cooking in place of butter.
- Keep a variety of unsalted or low-salt nuts on hand for snacks in place of chips or cookies.
Resource:
Low‐carbohydrate diets, low‐fat diets, and mortality in middle‐aged and older people: A prospective cohort study (wiley.com)
by nutrigirl | Mar 13, 2023 | Sound Off!
Not only is it National Nutrition Month, but St. Patrick’s Day is also right around the corner. If you need a good reason to eat green, I’ll give you some food for thought. A recent study published in the journal Neurology provides more evidence that green leafy vegetables should be eaten more often to prevent dementia.
If you’ve never heard of the MIND diet, keep reading. Appropriately named, MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. In short, it’s an eating style meant to protect us from Alzheimer’s and other forms of dementia.
The study found that individuals that consumed a diet full of green leafy and other vegetables, whole grains, olive oil, legumes (beans), nuts, and fish have fewer amyloid plaques and tau tangles in their brains, which are signs of Alzheimer’s disease.
MIND and Mediterranean Diets Matter
Researchers focused on how closely people adhered to the MIND and Mediterranean diets. Although the diets are similar, MIND puts more emphasis on green leafy vegetables and berries and advises eating fish more frequently during the week. Both diets advise moderate consumption of wine.
The study does not establish a cause-and-effect relationship but rather an association of regularly eating this type of diet with fewer signs of Alzheimer’s disease.
In addition to eating 6 servings of green leafy vegetables weekly, avoiding fried foods was also linked with fewer amyloid plaques in the brain. The researchers estimated that this was similar to being 4 years young. Who wouldn’t want to shave 4 years of their life? Study author Puja Agarwal, PhD of Rush University notes, “following the MIND and Mediterranean diets may be one way that people can improve their brain health and protect cognition as they age.”
The study consisted of 581 individuals with an average age of 84. At the time of diet assessment, the people agreed to donate their brains after death for research on dementia. Subjects answered annual questionnaires about various food items that they consumed in different categories.
Subjects died on average died seven years after the beginning of the research. Prior to their deaths, 39% of subjects were diagnosed with dementia. After death, upon autopsy, 66% met the diagnostic criteria for Alzheimer’s disease.
The brains of participants were examined by researchers to find the amounts of amyloid plaques and tau tangles. These are present in the brains of those with Alzheimer’s disease but may also be present in the brains of older adults without cognitive impairment. Researchers then reviewed the food questionnaires previously collected during follow-up and the quality of diet was ranked for each individual.
What Should or Shouldn’t Be on Your Plate?
The Mediterranean diet contained 11 categories. Subjects were provided a score from zero to 55 with a higher score if they had followed the diet in the following categories: whole grain cereals, fruit, vegetables, beans, olive oil, fish, and potatoes. Lower scores were given if they consumed red meat, poultry, and full-fat dairy products.
There were 15 categories for the MIND diet. A score from zero to 15 was given with one point counted for 10 brain-healthy food groups. These included green leafy vegetables, other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil, and wine. Points were deducted if they ate more than the suggested in five unhealthy food groups such as red meat, butter and margarine, cheese, pastries and sweets, and fried and fast food.
The subjects were then divided into three groups by researchers for each diet and compared in the highest groups to those in the lowest groups. People in the highest group for the Mediterranean diet had an average score of 35 while those in the lowest group had an average score of 26. The highest average score for the MIND diet was 9 while the lowest group score had an average of 6.
The researchers then adjusted for age at death, education, total energy intake, and whether subjects possessed a gene linked to greater risk of Alzheimer’s disease. They discovered that those who scored highest in adherence to the Mediterranean diet had an average plaque and tangle amount in their brains close to being 18 years younger compared to those with the lowest scores.
Those adhering to the MIND diet had average tangle and plaque amounts similar to being 12 years younger than those with the lowest scores.
Just one-point higher score in the MIND diet was linked with usual plaque amounts in participants who were 4 1/4 years young.
Eat More Greens
After evaluating single diet components, researchers discovered that those who consumed the highest amounts of leafy green vegetables (7 or more servings per week) had brain plaques corresponding to being nearly 19 years younger than individuals that ate the least amounts, with one or fewer servings per week.
Study author Agarwal notes, “”Our finding that eating more green leafy vegetables is in itself associated with fewer signs of Alzheimer’s disease in the brain is intriguing enough for people to consider adding more of these vegetables to their diet,” Future studies are needed to establish our findings further.”
One limitation of the study was that subjects were primarily white, non-Hispanic and older, so results should not be generalized to other populations.
Reference: Association of Mediterranean-DASH Intervention for Neurodegenerative Delay and Mediterranean Diets With Alzheimer Disease Pathology | Neurology
Some easy ways to follow the MIND or Mediterranean Diets:
- Eat a green leafy salad daily at lunch or dinner (or both).
- Include spinach, chopped kale, or other greens in salads or side dishes.
- Keep frozen blueberries on hand and add to low-fat yogurt or oatmeal.
- Choose whole grain breads and cereals when possible.
- Eat fatty fish (salmon, tuna, mackerel) 2 or more times per week.
- Choose beans or lentils as main dishes 3 or more times per week.
- Limit red meat to 3 or less servings per week.
- Choose chicken twice or more per week. Don’t fry it!
- Limit butter, margarine, sweets and full-fat dairy to less than 5 servings per week.
- Use olive oil as your primary cooking oil. It’s great for salad dressing, too.
Email me at lisa@soundbitesnutrition for a complete MIND dietary tracker.
by nutrigirl | Feb 2, 2023 | Sound Off!
As a person with RA (rheumatoid arthritis), a chronic, inflammatory, autoimmune disease that’s left me with disfigured feet and a lifetime of morning stiffness, I was excited to read this latest study on coffee. Coffee- my absolute favorite way to start my day! But if tea is your thing, keep reading.
The study from the University of Copenhagen found that the antioxidants found in coffee when paired with protein from milk may have anti-inflammatory effects. If bacteria, viruses, or other unknown compounds get into our bodies, our immune systems kick in and release white blood cells to protect us, causing inflammation.
Polyphenols, a type of antioxidant can be found in humans, plants, fruit, and vegetables. The food industry also uses antioxidants to reduce the oxidation and breakdown of food. This prevents rancidity and off-flavors in food. These chemicals also protect people by reducing oxidative stress that causes inflammation in the body.
Limited studies are available about polyphenols and how they might interact with proteins in foods that we eat.
Researchers at the Department of Food Science, along with researchers from the Department of Veterinary and Animal Sciences, at the University of Copenhagen studied how polyphenols behave when combined with amino acids, the building blocks of proteins. The results of this study are exciting!
According to Professor Marianne Nissen Lund from the Department of Food Science, who headed the study, “We show that as a polyphenol reacts with an amino acid, its inhibitory effect on inflammation in immune cells is enhanced. As such, it is clearly imaginable that this cocktail could also have a beneficial effect on inflammation in humans. We will now investigate further, initially in animals. After that, we hope to receive research funding which will allow us to study the effect in humans,”.
Fighting Inflammation with a Breakfast Beverage
The researchers studied the anti-inflammatory impact of polyphenols plus protein by applying artificial inflammation to immune cells. A control group received no treatment while some of the cells received different doses of polyphenols that reacted with an amino acid. Other cells received only polyphenols.
In the immune cells treated with polyphenols and amino acids, researchers noted there was a double impact on fighting inflammation compared to those that received only polyphenols. While this experiment was done on a cell line, the researcher’s next move is to study the impact on animals.
“It is interesting to have now observed the anti-inflammatory effect in cell experiments. And obviously, this has only made us more interested in understanding these health effects in greater detail. So, the next step will be to study the effects in animals,” says Associate Professor Andrew Williams of the Department of Veterinary and Animal Sciences at the Faculty of Health and Medical Sciences, who is also a senior author of the study.
Discovered in Coffee and Milk
Prior research by this group showed that polyphenols bind to proteins in meat, milk, and beer. In another study, they tested to see if the molecules also bind to each other using coffee and milk. Coffee is a source of polyphenols and milk contains proteins.
The reaction occurs between polyphenols and protein in the coffee drinks containing milk that were evaluated, according to Marianne Nissen Lund, one of the researchers.
The researchers believe this reaction may also have anti-inflammatory effects when other foods containing polyphenols and proteins are combined, such as meat or fish with fruits and vegetables. This is promising research as inflammation drives diseases such as arthritis, cancer, diabetes, and heart disease.
“Because humans do not absorb that much polyphenol, many researchers are studying how to encapsulate polyphenols in protein structures which improve their absorption in the body. This strategy has the added advantage of enhancing the anti-inflammatory effects of polyphenols,” explains Marianne Nissen Lund.
While my picture shows dark roast coffee, lighter roast coffee is actually higher in polyphenols. Roasting coffee results in some losses of these plant chemicals. If you like the mug, find it here: Deja brew | Sound Bites Nutrition
Facts on Polyphenols
- Polyphenols are a group of naturally occurring antioxidants needed by humans.
- They protect organs from damage and destruction by preventing and delaying the oxidation of healthy chemical substances.
- Fruits, vegetables, tea, coffee, red wine, and beer are sources of polyphenols.
- Polyphenols are used in the food industry to reduce the oxidation of fats, protect food from deteriorating and avoid rancidity and off flavors.
Tips to combine polyphenols with proteins:
- Enjoy Greek yogurt with your favorite fresh or frozen berries.
- Add milk to coffee. Use skim or 1% to limit saturated fat.
- Try pineapple, peaches, or berries in cottage cheese.
- Include beans, lentils, tuna, or hard-boiled eggs to tossed salads.
- Enjoy an apple with peanut butter.
- Add chopped spinach, peppers, and tomatoes to meat sauces.
- Top grilled fish, chicken or other meat with grilled zucchini, peppers, or asparagus
- Include lots of vegetables in your stir-fried chicken, seafood, or tofu.
Journal Reference:
- Jingyuan Liu, Mahesha M. Poojary, Ling Zhu, Andrew R. Williams, Marianne N. Lund. Phenolic Acid–Amino Acid Adducts Exert Distinct Immunomodulatory Effects in Macrophages Compared to Parent Phenolic Acids. Journal of Agricultural and Food Chemistry, 2023; DOI: 10.1021/acs.jafc.2c06658
by nutrigirl | Nov 14, 2022 | Sound Off!
November is National Diabetes Month. I had the chance to discuss diabetes prevention today on channel 9 (WCPO) news. I feel like I bring a lot of pantry and fridge samples to segments but want to give people an idea of what to eat!
Diabetes runs in my family and I myself, have pre-diabetes. My diet is not perfect, but I do try to do the right thing like walking most days of the week and limiting sweets. I try not to eat after dinner and play pickleball for stress relief!
If you have type 2 diabetes, you may hear conflicting information on what to eat, especially after your diagnosis. All too often, people with diabetes think they need to avoid carbohydrates and other favorite foods in their diet. In reality, when you have diabetes, you should be able to eat anything you’d like, but in smaller amounts.
The quantity and frequency of your foods, even healthy foods, matters. This review aims to give you specific, realistic tips on what foods to include when you have diabetes to help you create an eating plan that’s right for you.
Can I eat breads or cereals when I have diabetes?
You can still manage your blood sugar effectively if you’re eating bread, toast, a bun, or a wrap. There are several varieties of nutritious bread for individuals with diabetes. Go for those labeled 100% whole grain (or whole wheat), sprouted grain, high in fiber, or sourdough. If bread is labeled “multi-grain,” read the ingredients for whole grains used and check the fiber content (look for a few grams of fiber per slice.)
Several bread brands are available on the market that are lower in calories and carbs. Some varieties like cloud bread or cauliflower-based bread are examples. In addition, you can find “thin” or “skinny” bagels, bread, or sandwich thins, which also tend to have fewer calories and carbs. Look for whole-grain bread, wraps, and buns that contain at least two grams of fiber or more per serving. The amount of fiber is listed in the “Nutrition Facts” section of the food label.
Cereals such as rolled oats, shredded wheat, bran flakes and other high-fiber, low-sugar cereals are encouraged, in moderate amounts. Add ground flaxseed, chia seeds, chopped nuts or even protein powder. This helps manage blood sugar and appetite. You can add a few raisins or dried cranberries but keep the serving small as dried fruit is higher in sugar than fresh. A teaspoon will do it.
Am I supposed to avoid fruit when I have diabetes?
No! One other myth that individuals with diabetes may hear is that fruit is off-limits and bad for your blood sugar. Not true! Fruit provides vitamins, minerals, fiber, and other nutrients beneficial for blood sugar management and overall health. Fruit juice, fruit cocktail, and canned or frozen fruit packed in syrup or sugar may raise blood sugar.
Choose whole fruit in place of juice for more fiber and phytochemicals (plant chemicals that aid in disease prevention). Choose fresh or frozen fruit packed without added sugar. Include lots of colorful vegetables when possible. These are low in calories and carbohydrates but a good source of vitamins, minerals, and fiber. Fresh or frozen are welcome!
Of all the fruits, berries, including blackberries, blueberries, raspberries, and strawberries, have the lowest sugar content. Kiwi, citrus fruit, melon, apples, bananas, pears, peaches, plums, grapes, and nectarines can also be included in your diet, though serving sizes may vary depending on the type of fruit consumed. Dried fruit such as apricots, dates, mangoes, raisins, or prunes have more concentrated sugar, so serving sizes are smaller. Think of these like candy instead of fruit.
What kind of snacks can I eat when I have diabetes?
When deciding what kinds of snacks to eat when you have diabetes, consider your food preferences and what you enjoy eating. Eating foods that contain fiber and protein may help keep blood sugar levels in check. For example, pair an apple with string cheese or whole-grain crackers with peanut butter or a hard-boiled egg.
Including snacks that are lower in carbs between meals is best to help prevent elevated blood sugar levels before meals. Items such as veggies with hummus or yogurt-based dip, low-fat string cheese, nuts or seeds, or turkey jerky are lower in carbs to help manage blood sugar spikes.
Other snacks could include sugar snap peas or pepper strips with avocado or yogurt dip, grape tomatoes, light cheese chunks, or almonds with a high fiber, low sugar cold cereal (such as shredded wheat or bran Chex). Edamame (green soybeans), nuts, pumpkin, or sunflower seeds are other tasty snacks for individuals with diabetes that have fewer carbs, fat, and sodium than chips.
What are some healthy meal choices for diabetes?
When it comes to managing your blood sugar, health is in your hands! Making meals at home allows you to take control of the ingredients to manage your blood sugar better. Unwanted ingredients such as added sugar, salt, or excess fat can be limited when creating meals at home. Eating at home helps with portion control and food costs, too.
Be sure to include fresh foods in their whole form to obtain adequate fiber, vitamins, minerals, and other nutrients in your diet that are necessary for the best health. Use whole-grain bread and other grains, including brown rice, whole grain pasta, quinoa, farro, and other high fiber grains. Make homemade chicken nuggets instead of processed ones to limit the fat and sodium in your meals. Have baked or mashed potatoes in place of French fries.
Limit red meat and especially processed meats (bacon, hot dogs, sausage, etc.). Both have been linked with higher rates of diabetes. Protein sources such as fish, poultry, eggs, tofu, plain yogurt, and low-fat cheese are welcome. Baking, broiling, or grilling are healthier cooking methods than deep frying. Keep in mind that breading will add unnecessary carbohydrates to your meals! Beans, peas, and lentils provide protein, carbs, and fiber in your diet. Because they’re a carbohydrate source, treat them as a “grain” in your diet when meal planning. Typically, a half cup of cooked beans or lentils is a serving.
What types of fat should I eat?
There’s nothing wrong with fat. It’s tasty and helps you feel satisfied! However, large portions can make managing blood sugars and weight challenging. Try smaller amounts when eating or cooking with fats (one tablespoon is a service).
In general, choosing plant-based liquid fats like natural peanut butter, nuts, seeds, olive, canola, and avocado oil is beneficial for cholesterol management over animal fats like lard and butter. Choose mustard, hummus, or guacamole for condiments and vinegar-based dressings for salads to help keep your fat portions and calories in check.
The Plate method is a simple, effective way to plan meals. Make half of your plate vegetables such as broccoli, cauliflower, or leafy greens, one quarter of it a starchy food like potatoes, rice, pasta, and one quarter of it lean protein like chicken, fish or lean pork, or beef. The Plate Method ensures a balance of nutrients in your diet to help manage blood sugar.
To wrap it up:
- Eat foods you enjoy in moderation.
- Choose whole-grain bread, cereals, and other grains when possible.
- Include lots of vegetables and lower-sugar fruit in your diet.
- Snack on foods low in calories and carbohydrates but provide fiber and protein.
- Make meals at home to control ingredients and portion sizes.
- Pick lean, plant-based proteins when possible.
- Choose low-fat cooking methods when preparing meals.
- Use the plate method to plan balanced meals.
For more information on diagnosis, symptoms, and treatment of diabetes, go to the American Diabetes Association website: American Diabetes Association | Research, Education, Advocacy
by nutrigirl | Jun 3, 2022 | Sound Off!
While we all experience stressful times in our lives when we can’t find our keys or walk into a room and forget why we’re there, dementia is a little different. June is dedicated to Alzheimer’s awareness and prevention. Keep reading to learn more.
Dementia occurs when neurons in the brain lose their functionality and are no longer able to communicate with other brain cells and eventually die. In addition to memory loss, individuals may have loss of reasoning skills, language and ability to focus.
Personality changes as well as trouble controlling emotions may also develop. As the disease progresses, individuals may forget to eat, have difficulty swallowing or have trouble recognizing family and friends.
Unfortunately, there is no current cure for dementia, so prevention is key. It’s estimated that up to 40% of cases of dementia could be prevented.
Incidence of dementia
The CDC predicts that by 2060, nearly 14 million adults will be diagnosed with dementia. Despite what people believe, dementia is not a normal part of aging. Alzheimer’s dementia is the most common type, but individuals may develop vascular dementia related to previous strokes or other causes that limit blood flow to the brain, such as high blood pressure. 1
Reducing blood pressure was associated with a reduction in dementia and cognitive impairment according to a recent meta-analysis of studies in over 96,150 patients. The duration of the study was over 4 years and included subjects whose blood pressure was controlled through medication.
Diet and dementia
Controlling blood pressure through diet is also beneficial in reducing risk for dementia. Combining DASH (Dietary Approaches to Stop Hypertension) with a Mediterranean diet is known appropriately as the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay). 2
The diet was developed through a study done by the National Institutes of Aging in 2015 by a nutritional epidemiologist at Rush University Medical Center. The diet reduced risk of Alzheimer’s by 35% in those following it moderately and strict followers had a 53% reduced risk. 2
The diet is heavily plant-based, advising up to 10 servings of fruits and vegetables daily. Green leafy vegetables, berries, nuts and seeds and sources of omeg-3-fatty acids have all been found to play a part in reducing the risk for dementia.
Here’s what to include:
Leafy greens– contain antioxidants that protect brain cells from damage. A researcher at Tuft’s found that eating a cup and a half of greens daily reduced the risk of developing memory deficits associated with dementia. Brussels sprouts, collard greens, kale and spinach fall into this category. 3
Blueberries- contain anthocyanin, a natural anti-inflammatory, anti-oxidant that gives blueberries their beautiful hue. They’re believed to reduce inflammation and protect cells of the brain from damage that leads to dementia. Experts suggest a minimum of ½ cup of berries at least once per week. Blackberries, raspberries and strawberries may also protect brain health. 3
Nuts and seeds- are a source of polyunsaturated fat as well as magnesium and phytochemicals, which help regular blood pressure. Diets containing regular intake of various nuts and seeds (a few handfuls per week) have been shown to reduce the risk of dementia. 3
Fatty fish- such as salmon or mackerel in addition to plant-based foods like walnuts and flaxseeds, are a source of omega-3-fatty acids. These fats help reduce inflammation, which may damage brain tissue. A recent research study showed that brain scans of healthy, older adults were less likely to indicate signs of vascular disease (a risk factor for dementia) when the subjects consumed at least two servings of fish per week. 4
Beans and lentils- known as “pulses” in the nutritional world, are plant-based sources of protein that are beneficial for brain health. A source of soluble fiber, beans and lentils help regulate high blood sugar, which has been linked with the risk of vascular dementia. Enjoy them two to three times per week in place of high fat meats. 5
Dementia does not have to be your destiny. Healthy aging is in your hands!
References:
- The Truth About Aging and Dementia (cdc.gov)
- What is the MIND Diet? A Detailed Beginner’s Guide | U.S. News Best Diets (usnews.com)
- Miranda A, Gómez-Gaete C, Mennickent S. Dieta mediterránea y sus efectos benéficos en la prevención de la enfermedad de Alzheimer [Role of Mediterranean diet on the prevention of Alzheimer disease]. Rev Med Chil. 2017 Apr;145(4):501-507.
- Aline Thomas, PhD student, Inserm U1219, Bordeaux Population Health Research Center, Bordeaux University, France; Lona Sandon, PhD, RDN, LD, program director and associate professor, department of clinical nutrition, school of health professions, UT Southwestern Medical Center, Dallas; Neurology, Nov. 3, 2021
- Ramdath D, Renwick S, Duncan AM. The Role of Pulses in the Dietary Management of Diabetes. Can J Diabetes. 2016 Aug;40(4):355-63
by nutrigirl | May 12, 2022 | Sound Off!
We all carry traits of our parents. Maybe it’s our eyes, nose, chin, hair, or smile. For me, it’s many of those features. I have my dad’s green eyes, wavy hair, and thin-lipped smile. I also inherited his sense of humor. We were always joking around. I miss his funny quips and laugh.
I lost my dad in 2003 when I was pregnant. I was so ‘eggcited’ to be pregnant but also incredibly sad knowing he’d never meet our kids. My girls have his sense of humor, too.
If my dad were alive, I’m sure he’d share in creating my food puns. While he might not have worn tee shirts, I guarantee he’d use my food pun mugs. I inherited his love for coffee!
In honor of my dad (born in 1928), I’m having a Father’s Day sale. As my food puns have often been called “bad dad jokes”, it seems only fitting! I’m sure he would have worn at least a few of my tee shirts.
Now through June 19, use code Dad28 and take 28% off all food pun swag. I’ve got mugs, tees, tanks, totes, and more!
Ask yourself- who is your gyro? For me, it will always be my dad. RIP dad. I look forward to coffee and bad jokes with you on the other side.
Link to gyro tee: We could be gyros Short-sleeve unisex t-shirt | Sound Bites Nutrition
Link to Lettuce Beet Hunger shop:Lettuce Beet Hunger Food Pun Shop | Sound Bites Nutrition
