Soak Your Way To Relaxation, Detoxification & Great Sleep

We spend a lot of time considering what we choose to put inside our body to improve out health, which I applaud! But, what about what we put on the outside to show it some love? How about we think about that a bit, too. And, I promise, my suggestion won't cost you a lot of money or take a lot of time.

Let's consider supporting that outside with this special "recipe" to do all this: improve your health, increase your mineral levels, induce deep relaxation, detoxify your body and bring on a great night's sleep - all at the same time! It is some "recipe," and, I really think you are going to find it very easy to follow!

Your liver and kidneys play key roles for removing toxins and do so every day, but your skin has a star role, too, filtering and detoxifying, right along with them.  To gently push that detoxification process along, following the "recipe" for a special bath that I describe below and regularly scheduling one for yourself can do wonders and be a great health-promoting tool. Besides, the time in the tub for some serious day-dreaming can't be beat!

The Health Benefits of a Detox Bath 

Besides the warmth of the hot water a bath can provide, a hot soak can create a great time of relaxation and rejuvenation.  But, while you are there, why not step it up a bit with the addition of a few ingredients to create a healthy habit of regularly detoxing (primarily through sweating) at the same time. But before I get to the recipe, here are some other considerations regarding detoxing baths to keep you motivated:

1.  Detox baths may help you clear toxins.

The full research on this is not firm, but many report the ingredients you place in the detox bath water can push the sweating process further along as well as simultaneously replenish minerals and soften skin. Let me assure you, this bath warms you head to toe! And, then some!



2.  Bath time can make for better sleep time.

The warmth of the water, the solitude and time to let your mind wander as well as the magnesium in the Epsom salts all can bring on deep relaxation. And, insomniacs take note: many say this bath can induce a wonderful slumber after.  Thus, it is best to take this bath at nighttime.

Don't miss this:  What to eat to help you sleep well and improve your health.




3.  Mothers-to-be should choose another means of detoxing.

This is not a process for mothers-to-be! Women who are pregnant or may even think they are pregnant, stay away.  Also check with your doctor first if you are diabetic, have high blood pressure or heart issues.

Don's miss this: Specific things you should be doing before you want to get pregnant.



4.  The Epsom salts in a detox bath may benefit those with autism.

Most people with autism conditions have a deficiency in a key detoxification pathway.  The Epsom salts can help restore magnesium and sulfate absorption into the body through the skin benefiting all but especially helping those with autism. Here is more information on that. And, more here as well.

Epsom salts have been a long time remedy for stiffness and muscle soreness, as well.  It is a great one to bring on a ski trip or bike trip or race of any kind.



5.  Detox baths can help the many deficient in magnesium.

Epsom salts in a detox bath can supply in a highly available form of magnesium that can be absorbed readily through our skin.  Epsom salts left on the skin after a bath can continue to be absorbed providing continuous ‘timed-released’ benefits much like a skin patch.

Don't miss this: Check this out to make sure you are not choosing the wrong kind of salt to cook with? It's an easy swap if you are not.

How to Create A Detox Bath To Improve Your Health

Follow this simple recipe to fortify your bath time with health benefits and deep relaxation to be on your way to sweet slumber.  Below is an explanation of the specific benefit to each ingredient listed. I included links to the products I use, if you are interested.  As always, I only link to products I use and find to be of excellent value.

Gather Before Your Bath

• Pitcher of purified water with some lemon, lime, cucumber or fresh mint for you to sip while soaking.  Make it a big pitcher, too! Dehydration is a common result of this bath. Drink a glass before the bath, sip while soaking and you may want a glass after, as well.  Do not skip this step! You will thank me later for this suggestion.

• 1 - 2 cups of Epsom salt. This reduces inflammation, relieves stiffness or soreness, induces sweating and the magnesium in the salt allows your skin to absorb this vital mineral.

• 1 cup baking soda. It is alkaline in nature and it may help balance an acidic system.  It softens the skin as well.

• 1-2 teaspoons ground ginger. This opens up pores and induces sweating. It also helps in increasing blood circulation.  Here is someone else's experience with a ginger bath and I must say, I agree! It brings on the heat!

• 1,000 mg of Vitamin C. Studies show this is an effective chlorine eliminator. You can crush a tablet before adding it to the tub.  If you have a water filter for your bath that eliminates chlorine, then no need!

• 1 cup apple cider vinegar. Optional. It softens your skin and is also good for those with acne.

• 3-4 drops of essential oil of choice.  Optional. Some good choices would be lavender for relaxation or geranium or sandalwood.  One of my favorites is rose essential oil as it smells wonderful, too.

Now do this

• Place dry ingredients in tub and begin to fill the bath with hot water, setting the temperature to what you like.  Keep in mind the hotter, the more sweating; the more sweating, the more detoxing.

• While the bath is filling, this is a great time to dry brush to open your pores.

Don't miss this: Why dry brushing is one of the cheapest and most effective ways to soft, glowing skin and many other health benefits.

• Add vinegar while the water fills up the tub.  Ensure the ingredients are mixing well in the water. Depending on what you add to the tub,  the water may turn orange or yellow due to the ginger and vinegar.

• Soak yourself in the bath for a minimum of 20 minutes but longer is better. 

After your bath

• Get out of the tub slowly and gently holding on to firm surfaces.  This bath can make you a little woozy.  Go slowly.

• Briefly showering now is optional, as you may want to allow the Epsom salts to stay on your body for better absorption. 

• Drink another glass or two of purified water.

• For future detox baths, you may want to make a pre-measured "dry mix" of the Epsom salt, baking soda and ginger and store it in a jar for future use. Shake well to distribute evenly. All you will need when you want to have a detox bath is two cups of dry mix, one crushed Vitamin C tablet and one cup of vinegar if you are using that. And, that large pitcher of water, of course!

Tell me, do you turn to hot baths to relax and rejuvenate? Did you know it could do so much? What do you add to your tub for good health?


Note: This post appeared previously at THM but has been updated.
Featured on Pin Junkie, Jill Conyers blog hop., Urban Naturalle.

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Beautifully Smooth, Glowing Skin In 5 Minutes A Day

I have a new brush you may want to consider to add to your beauty bag!  And, it is not for your teeth, to apply your make-up or for your head of hair either! Let me explain.

You probably use several brushes in your daily health and beauty routine, but, there is another brush that may help, too! Exfoliation is a critical part of a great skin care routine as it creates a wonderfully smooth complexion.  But, a technique using a special brush for your body - a dry brush - and regularly dry brushing your body is exfoliation amplified.  Some consider it part of their beauty routine, but dry brushing? It does so much more than just bring on that beauty glow.

Roll down to learn more why you should consider dry brushing a regular beauty and health habit and why it is one of the easiest, cheapest and most effective routines to promote healthy skin and body.

10 Health & Beauty Benefits to Dry Brushing Your Skin

First, the beautification benefits:

1.  Dull, dead skin is buffed away in seconds.

The act of brushing sloughs off dry skin exposing a new, youthful layer. And, after you dry brush your legs, you can get the closest shave ever!

2.  Your complexion takes on a beautiful glow.

The blood flow it creates gives a rosy complexion and tighter skin.

Don't miss this: Want more tips for a healthy glow? Check out this for lots of skin care tips.





3.  Acne is diminished.

Dry brushing opens and clears the pores of dirt and grime that could contribute to acne.

4.  Dry brushing is a great first step to your skin routine.

Serums or moisturizers you use after dry brushing can be readily absorbed because of the pore-opening results of the technique.


5.  Some say it can help banish cellulite.

No scientific proof on this one, but many claim it helps diminish that stubborn combination of fat and connective tissue.


As if that isn't impressive enough, read on to the health benefits:


6.  Circulation is enhanced.

Dry brushing wakes up the circulatory and lymphatic systems bringing blood to your organs as well as filtering waste. Find out more here about how our circulatory and lymphatic systems work and why they are so crucial.

7.  Dry brushing can help detoxify your body.

It helps move the lymphatic system along, therefore, drainage of fluids.

8.  Your kidneys and colon will thank you.

The heightened circulatory and lymphatic system aids in digestion and kidney function.

9.  Dry brushing regularly keeps you aware of your body and any changes.

Dry brushing is a great time to do skin exams. It keeps you aware of any changes you may notice over time to moles or texture, etc.

10.  The act can energize you!

Dry brushing enhances your level of alertness as it is invigorating. Dry skin brushing also rejuvenates the nervous system by stimulating nerve endings in the skin. It really wakes you up!

3 Steps to Dry Brush Your Skin The Right Way

The dry brush method really takes only minutes, but keep in mind these tips and 3-step process to get it right.

Here are 5 tips to remember:

• Always brush towards the heart with long, graceful, upward sweeps.
• Avoid harsh movements or back and forth sweeps.
• Do not brush too hard.  Your skin may be pink from increased blood flow but this should not hurt.
• Do not brush sensitive area like your face or injured or bruised skin or scrapes, cuts, etc. 
• Many find the ideal time to dry brush is before showering or bathing for the day.  It can be energizing so you may want to think about this as part of your morning routine - every day or even a few times a week depending on your skin sensitivity.  Place the brush near your towel so you won't forget!

Here is a 3 step method to dry brush:

• Start brushing your skin at your feet and work up your legs (front and back) and hips one at a time.

• Next, start brushing up your torso, your sides and your back.  On your stomach, direct the brush counterclockwise.  

• Then, work the brush from your hands up the arms, both sides, toward your chest. Sweep over your shoulders onto your chest as well. On your neck, brush down towards your heart.

The Best Type of Dry Brushes

Search for a dry brush that meets these requirements:

• Your dry brush should contain bristles that are natural, not synthetic. 
• The bristles should be somewhat stiff, but not too hard. 
• Look for one that is comfortable in your hand and that has an attachable handle for hard-to-reach spots, too. 

I, personally, own this  Merben Jute Body Brush with short handle and love it.  But, I hear this long handled dry brush is great too! Both are at Amazon. I only link to products I actually use and find to be of excellent value.

But, no matter what kind you buy, make sure to regularly wash your dry brush with hot, soapy water and air dry to keep bacteria away that could cause breakouts or infections.

Don't miss this: Here is my 5 minute process to clean all the brushes I use every day to keep infection away and make them last!

Looking for more natural beauty and skin care tips? Follow my board with great ideas for natural ways to look and feel great!

So, tell me.  Are you a dry brusher?  Please do share with the readers your experience with this technique or if there are any dry brushes that are your favorite.

This post appeared previously at THM but has been updated.

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Tips & Recipes To Follow One of The World's Healthiest Diets

Like many others, I have only praise for a book I read recently brilliantly sharing the secrets of some of the healthiest people from around the world.  The book, The Blue Zones Solution, by Dan Buettner, is full of practical advice and recipes from various regions (referred to as blue zones) that I have been trying lately.

Some of the "secrets" from these regional " blue zones," I was already aware of as two of the areas it depicts are some parts of Italy and Greece in the Mediterranean, where I have shared some amazing meals and I have written about as well - specifically, the amazing health benefits of a Mediterranean Diet.  But, I learned a lot of new things, too, from the book, and it certainly reinforced a lot as well.  I plan to write a post a bit later on the book, but  I thought I would highlight what a whole day of eating like a person lucky enough to live near those breathtaking Mediterranean shores to get your started - just in case you want to mimic the healthy lifestyle, too!

But, before we talk about the good eats, first, allow me to make a few key points about the way of life for those who inhabit that glorious area of our world because it is definitely not just about what you eat. Living the healthy Mediterranean lifestyle really encompasses much more. And, you can easily adopt the lifestyle, no matter where you live. Come see!

8 Important Points to Remember to Keep to A Mediterranean Diet and Lifestyle

Here are some things to keep in mind when adopting the Mediterranean way of eating and living:

1.  The beauty is in the simplicity. 

This way of eating is all about the ingredients prepared in simple ways that bring out the flavor of the food. The food is fresh as possible, wholesome and unprocessed. For the most part, it does not take long to prepare, either, leaving more free-time.


2.  Clear away the processed stuff.  

Rid yourself of those foods with ingredients you cannot pronounce. No chemical-laden food.  Keep it whole and fresh.


3.  Get creative.  

No boredom here. The Mediterranean diet allows plenty of variety and experimentation. All those healthy ingredients can be combined in hundreds of ways. Vegetarian, dairy or gluten-free diets can easily be considered a variation of the Mediterranean diet, too.


4.  Shop smartly to save time.

Keep pantry staples like olive oil, jarred tomatoes, whole grains, pasta, and olives on hand.  Pick up the fresh ingredients a few times a week. This saves time, too!

Don't miss this:  Make the most out of your local farmers' market - a wonderful way to shop and interact with the growers of what you eat.


5.  Herbs and citrus add flair and taste.

Not the salt shaker. Lots of basil, oregano, rosemary, thyme, garlic, mint, lemon and many other additions make the Mediterranean dishes taste so good and add loads and layers of flavor.

Don't miss this: Check out this board on healthiest herbs and spices and how to use them the best way and why garlic is a healthy key to Mediterranean cooking.


6.  Quality over quantity.  

The emphasis is on whole foods with plenty of fiber that fills you up. Fewer amounts of a great tasting, fresh off-the-vine or perfectly ripe food is needed to satisfy. This helps keep the weight down, too.

Don't miss this: My best secret to make all your food taste superior.


7.  Move your feet.  

A life of exercise and movement is part of the lifestyle.  It does not have to be strenuous or over-the-top - just lots of natural ways to keep the blood pumping a good part of your day.

Don't miss this: Loads of exercise options that you can fit in your day easily.



8.  Don't go it alone.

Share your meals, share your life! Invite someone for dinner. Gather your friends and family and create a meal together, like those that live the Mediterranean lifestyle. I promise, it will taste a lot better.

Don't miss this: How to manage an impromptu get-together so, so easily!

A Day of Quick Mediterranean Meal Ideas

Cooking the Mediterranean way is really a dream for those who like to cook simply and quickly most of the time.  That would be me! Possibilities of meals are endless but with "quick" on the mind,  I offer two options for a day of meals:   Quick and Quicker.  I have given some loose directions on some of the meals as well as some links to some specific recipes.

Breakfast

Quick: Espresso; organic polenta with yogurt and honey; soft boiled egg with a small piece of multigrain toast,

How: Boil the water for the egg while preparing the toppings for the polenta.  Start boiling the water for the polenta.  Finish polenta and top with yogurt and fruit mixture. Drizzle a bit of honey on top. Toast a slice of multi-grain to dip in the egg.

Quicker: Espresso, Some fresh fig jam swirled in plain Greek yogurt, sprinkled with some sliced almonds or walnuts; a large handful of grapes

Don't miss this:  Don't get confused over all those egg labels.  There are differences and here is what they mean and advice on making sure you are buying the healthiest eggs for you!

Lunch

Quick: whole grain orzo with diced zucchini, cucumber. white beans, mint and lemon with olive oil infused with garlic and red pepper, a sprinkle of Parmesan cheese; seasonal fruit.

How: Simmer on low flame garlic and red pepper flakes in olive oil to infuse while the water is boiling for orzo, Cut up vegetables. Cook orzo and drain. Add vegetables and beans, toss with infused olive oil. Sprinkle with fresh mint and lemon juice. Sprinkle with Parmesan cheese
.
Quicker: Large salad of tomatoes, red pepper, avocado, fresh mozzarella drizzled with olive oil, balsamic vinegar and lots of basil; a large slice of whole grain bread. lightly toasted, with a smear of hummus

Snack

Quick:  1/2 avocado with lemon juice, salt and pepper, red pepper flakes; small portion of marinated olives

Quicker:  Two clementines; a handful of raw almonds

Don't miss this:  Check this out for loads of ideas on healthy snacking.

Dinner

Quick: grilled or roasted fish with basil pesto; glass of red wine; roasted potatoes with lemon; fresh sauteed greens with a bit of flaked feta cheese

Quicker: Grilled marinated tofu or shrimp with olive oil, lemon, oregano, and garlic; steamed basmatti rice; spinach salad with olives, crusty bread

Need More Inspiration?

Naturally, I turn to fellow bloggers and writers all the time to get inspiration. Here are some links to Mediterranean diet gurus for endless ideas on how to reap the benefits of this delicious and healthy way of eating:

• The Blue Zones Solution, by Dan Buettner: an award-winning book with lots of very clear and simple healthy Mediterranean recipes

• Mediterrasian Kitchen:  a blog that takes a creative and smart approach of merging Asian and Mediterranean cuisines. Such fantastic flavors! 

• Mediterranean Diet For Beginners:  a book with easy recipes and meal plans and tips for success in following this diet

Have your visited the Mediterranean or do you live there? Do you have a quick and easy recipe for a Mediterranean dish you and your family love? Please add a link in the comments!

Note: I only link to products I actually use and find to be of excellent value. This post contains an affiliate link but does not affect the price for the item at all.

Note:  This post appeared previously on THM but has been updated with latest links.
tomato: photo credit: <a href="http://www.flickr.com/photos/spisharam/2742433355/">spisharam</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-sa/2.0/">cc</a>
rosemary: photo credit: <a href="http://www.flickr.com/photos/thedepartment/134527398/">Here's Kate</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc-sa/2.0/">cc</a>
garlic: photo credit: <a href="http://www.flickr.com/photos/calliope/7472855/">Muffet</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by/2.0/">cc</a>
Featured on Jill Conuers. Urban Naturale

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Expert Design Tips To Organize Your Home & Improve Your Health

Take a good hard look around. Right now would be a good time. Because the spaces where we spend our time -- where we live and work -- and how they function or don't function, impact our health and stress-level in a very large way! Yes, if you are a regular reader, you have heard me pound this drum before at THM -- your surroundings affect your energy and stress-levels, productivity and even how you feel about yourself!  And, I have listed important steps to take to organize and design your surroundings to ensure your home and work spaces reflect your values and goals, who you truly are and how you actually live your life. (Please do check out here and here and here for the specific how-tos!)

But, today, I have a big treat for you: advice from a genuine pro on the topic - an interior designer from across the pond (if you reside in the US that is).  Meet Jack Stevens from London who is lending us a big British hand today offering loads of tips to help you get in the mindset to create a space to energize you and help you reach your goals and even lower your stress to improve your health.

With a new year that has just arrived, it couldn't be a better time to reflect and create a new path. Perhaps a bit of clearing out and starting a fresh and new to your surroundings may be in order to help you make those new year's resolutions a reality.  So, let's open our minds to what Jack has to say about it all and help us get to where we want to go! I promise you, you will find his words very inspiring, the points he makes so clarifying and his perspective on the topic spot on!

Q &A: London Interior Designer, Jack Stevens

 Organizing Our Living Spaces To Boost Our Health

Here is my conversation with Jack on how and why organizing our home and work spaces can do so much for our health and outlook and why it is so worthy of our attention:

1. You are an interior designer with the company OKA creating beautiful and functional spaces.   Jack, tell us a bit about who you are as a designer and what you do.

For us, luxury is the order of the day. At OKA, we focus on sourcing the finest materials and working with the most talented craftspeople, combining global skills to create pieces that showcase the very best of authentic British style and design.



2. How do you feel the design and organization of our spaces affects our health? How can it influence our health and state-of-mind in a positive or even a negative way?

Much has been written about the relationship between a person’s well-being and their home, attributing all manner of ideas to it. It’s actually incredibly simple: a healthy home is one that is bright and bespoke to you, designed for comfort and simplicity. Decluttering is a fundamental part of achieving this. This OKA infographic shows how clutter can clog our homes and workplaces, impacting how we see ourselves and how others see us. It’s not just aesthetics, it’s an important part of looking after yourself.

3. What a great point and a clever way of stating that!  That infographic is really helpful, too! I so agree that our spaces do impact us in so many great ways and fixing the issues we have in them is part of taking care of ourselves! But, it can be so overwhelming getting our spaces well-organized and decluttered! Do you have a favorite method to start the process and lessen the pain for those that abhor it?

A very simple way to get started is the four-box method.  Label four boxes with:

1. throw away
2. storage
3. sell/donate
4. recycle

Room-by-room, divide up your odds and ends, then decide what can be stored more effectively in the room, what would be better kept in the shed or the attic, what could be sold or donated and what is destined for the bin. It’s a delightfully simple method, but an incredibly effective structure for starting the decluttering process.



4.  Those labeled boxes really streamline the process and that is the method I use as well to declutter and clear out my space. Taking it a step further. What are your favorite top five tips for getting our home and/or work spaces organized and working efficiently?

1. If you’re a big reader, books and magazines can quickly pile up. Keep them tidy and organized from the moment you bring them into the home. Don’t allow them to become a permanent feature on coffee tables and sofas.

2. Studies have proven that a tidy workspace makes for more organized thinking, so think hard about how you work. Do you need all of these paper copies? Stationery is useful, but do you have too much? There are technical solutions too - most businesses use Google Docs and cloud storage systems to work these days. If you’re working from home, keep up to speed with these innovations - they can have a transformative impact on both your workspace and your productivity.

3. Make sure everyone in the home is involved with simplifying your spaces. Make decisions together and get people to take responsibility for their belongings.

4. If you can, do it daily. Whether at the start or end of your day - whatever feels natural - review your key spaces for five minutes. It’s an amazing way to de-stress.

5. Avoid focusing solely on the appearance of rooms. Consider your wardrobe - do you need this many clothes? Refining your wardrobe offers you the chance to reduce clutter and reform your style.

Jack Stevens, OKA Interior Designer

5. Great ideas there, Jack! Many of them could be even life-changing! How about any special tools you suggest we have on hand to make the process go smoother and be more successful?

It’s always very tempting to look for the latest app or a neat organizational shortcut to help declutter your home, but the most effective tool for simplifying your spaces is to involve your housemates, partner or family in the process. Getting the whole team on- board guarantees that decisions are collective, making it more likely that your new state of simplicity will last.





6. Absolutely true! Must get the buy-in from those you live with to be most effective. So, what about after all the tossing, sorting and reorganizing is complete? And, everyone agrees with the process and decisions. Do you have any "must-do’s" to keeping our space organized/decluttered? For example, is there something you’d advise we do daily, monthly or yearly to keep our places clutter-free?

Finding an ongoing declutter structure that works for you is important. It could be that on the first day of the month, you take a step back and consider the busiest spaces in your home. What changes would make these spaces easier to enjoy? To avoid decluttering becoming a chore, think of it more as curation, an act of design or chance to be creative. You’re improving and styling your home for the better, and there’s fresh potential to be realized in every home.



7. Can you share a story of how a decluttered or reorganized space changed someone's life and his or her health for the better?

I love how this blog post demonstrates that doing a little bit of tidying here and there can gradually transform a family home - both aesthetically and psychologically. Clutter is commonly associated with stress, living in the shadow of all of the things you need to get done. It’s absolutely spot-on when describing the feeling of stepping out of that shadow; going clutter-free is a peaceful alternative that can improve your focus and help you to appreciate what you have.



8. Where is a good place to go for more information on how to get and stay organized and decluttered? (Websites, books, social media channels?)

This Guardian article is excellent for summarizing contemporary attitudes to domestic simplicity, including the latest books and a step-by-step guide to embracing minimalism. Pinterest is a fantastic site to explore for design and decoration inspiration across many schools of design. It’s particularly good for discovering inspired storage solutions and streamlined living spaces to get the imagination firing.




9. Please share one or two of your other favorite health practices that you incorporate into your life - besides keeping your space beautiful and functional and perfectly organized and clutter-free, of course!

I always aim to go for a run, first thing in the morning. I live in South London, and there are some great parks and green spaces that are so peaceful early in the day. I find it gives me space to think and plan for the day ahead.




10. Is there anything else you would like to tell The Health-Minded readers?

Clearing out the clutter could be the most transformative thing you do for your home (and yourself) this year, so don’t put it off any longer - start today!


Well, I'm inspired to get my space organized and working well for 2016!  How about you all? Don't miss my other posts on getting your space in top shape to live the healthy life you want. Here are a few to tap into:

1. Organizing your medical records easily
2. Steps to declutter your space and keep it that way
3. Ensuring your home is a true reflection of you and just how to go about designing it
4. Keeping the air in your home clean and toxin-free
5. Designing a kitchen for healthy eating

Thank you so much, Jack for your wise words beautifully stated and taking the time to ignite some meaningful action for the THM readers to take to create their healthy spaces! I'd love to hear how the readers plan to do so! Please share in the comments your reaction to Jack's ideas and thoughts.


Featured on Urban Naturalle.

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