Can Saturated Fats Be Healthy?
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Saturated Fat: What’s The Truth?
We asked you for your health-related opinion of saturated fat, and got the above-pictured, below-described, set of results.
- Most recorded votes were for “Saturated fat is good, but only some sources, and/or in moderation”
- This is an easy one to vote for, because of the “and/or in moderation” part, which tends to be a “safe bet” for most things.
- Next most popular was “Saturated fat is terrible for the health and should be avoided”
- About half as many recorded votes were for “I’m not actually sure what makes saturated fat different”, which is a very laudable option to click. Admitting when we don’t know things (and none of us know everything) is a very good first step to learning about them!
- Fewest recorded votes were for “Saturated fat is the best source of energy; we should get plenty”.
So, what does the science say?
First, a bit of physics, chemistry, and biology
You may be wondering what, exactly, saturated fats are “saturated” with. That’s a fair question, so…
All fats have a molecular structure made up of carbon, hydrogen, and oxygen atoms. Saturated fats are saturated with hydrogen, and thus have only single bonds between carbon atoms (unsaturated fats have at least one double-bond between carbon atoms).
The observable effect this has on them, is that fats that are saturated with hydrogen are solid at room temperature, whereas unsaturated fats are liquid at room temperature. Their different properties also make for different interactions inside the human body, including how likely or not they are to (for example) clog arteries.
See also: Could fat in your bloodstream cause blood clots?
Saturated fat is the best source of energy; we should get plenty: True or False?
False, in any reasonable interpretation, anyway. That is to say, if your idea of “plenty” is under 13g (e.g: two tablespoons of butter, and no saturated fat from other sources, e.g. meat) per day, then yes, by all means feel free to eat plenty. More than that, though, and you might want to consider trimming it down a bit.
The American Heart Association has this to say:
❝When you hear about the latest “diet of the day” or a new or odd-sounding theory about food, consider the source.
The American Heart Association recommends limiting saturated fats, which are found in butter, cheese, red meat and other animal-based foods, and tropical oils.
Decades of sound science has proven it can raise your “bad” cholesterol and put you at higher risk for heart disease.❞
Source: The American Heart Association Diet and Lifestyle Recommendations on Saturated Fat
The British Heart Foundation has a similar statement:
❝Despite what you read in the media, our advice is clear: replace saturated fats with unsaturated fats and avoid trans fats. Saturated fat is the kind of fat found in butter, lard, ghee, fatty meats and cheese. This is linked to an increased risk of heart and circulatory disease❞
Source: British Heart Foundation: What does fat do and what is saturated fat?
As for the World Health Organization:
❝1. WHO strongly recommends that adults and children reduce saturated fatty acid intake to 10% of total energy intake
2. WHO suggests further reducing saturated fatty acid intake to less than 10% of total energy intake
3. WHO strongly recommends replacing saturated fatty acids in the diet with polyunsaturated fatty acids; monounsaturated fatty acids from plant sources; or carbohydrates from foods containing naturally occurring dietary fibre, such as whole grains, vegetables, fruits and pulses.❞
Source: Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline
Please note, organizations such as the AHA, the BHF, and the WHO are not trying to sell us anything, and just would like us to not die of heart disease, the world’s #1 killer.
As for “the best source of energy”…
We evolved to eat (much like our nearest primate cousins) a diet consisting mostly of fruits and other edible plants, with a small supplementary amount of animal-source protein and fats.
That’s not to say that because we evolved that way we have to eat that way—we are versatile omnivores. But for example, we are certainly not complete carnivores, and would quickly sicken and die if we tried to live on only meat and animal fat (we need more fiber, more carbohydrates, and many micronutrients that we usually get from plants)
The closest that humans tend to come to doing such is the ketogenic diet, which focuses on a high fat, low carbohydrate imbalance, to promote ketosis, in which the body burns fat for energy.
The ketogenic diet does work, and/but can cause a lot of health problems if a lot of care is not taken to avoid them.
See for example: 7 Keto Risks To Keep In Mind
Saturated fat is terrible for the health and should be avoided: True or False?
False, if we are talking about “completely”.
Firstly, it’s practically impossible to cut out all saturated fats, given that most dietary sources of fat are a mix of saturated, unsaturated (mono- and poly-), and trans fats (which are by far the worst, but beyond the scope of today’s main feature).
Secondly, a lot of research has been conducted and found insignificant or inconclusive results, in cases where saturated fat intake was already within acceptable levels (per the recommendations we mentioned earlier), and then cut down further.
Rather than fill up the newsletter with individual studies of this kind here’s a high-quality research review, looking at 19 meta-analyses, each of those meta-analyses having looked at many studies:
Dietary saturated fat and heart disease: a narrative review
Saturated fat is good, but only some sources, and/or in moderation: True or False?
True! The moderation part is easy to guess, so let’s take a look at the “but only some sources”.
We were not able to find any convincing science to argue for health-based reasons to favor plant- or animal-sourced saturated fat. However…
Not all saturated fats are created equal (there are many kinds), and also many of the foods containing them have additional nutrients, or harmful compounds, that make a big difference to overall health, when compared gram-for-gram in terms of containing the same amount of saturated fat.
For example:
- Palm oil’s saturated fat contains a disproportionate amount of palmitic acid, which raises LDL (“bad” cholesterol) without affecting HDL (“good” cholesterol), thus having an overall heart-harmful effect.
- Most animal fats contain a disproportionate amount of stearic acid, which has statistically insignificant effects on LDL and HDL levels, and thus is broadly considered “heart neutral” (in moderation!)
- Coconut oil’s saturated fat contains a disproportionate amount of lauric acid, which raises total cholesterol, but mostly HDL without affecting LDL, thus having an overall heart-beneficial effect (in moderation!)
Do you know what’s in the food you eat?
Test your knowledge with the BHF’s saturated fat quiz!
Enjoy!
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Built to Move – by Kelly starrett & Juliet Starrett
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In our everyday lives, for most of us anyway, it’s not too important to be able to run a marathon or leg-press a car. Rather more important, however, are such things as:
- being able to get up from the floor comfortably
- reach something on a high shelf without twinging a shoulder
- being able to put our socks on without making a whole plan around this task
- get accidentally knocked by an energetic dog or child and not put our back out
- etc
Starrett and Starrett, of “becoming a supple leopard” fame, lay out for us how to make sure our mobility stays great. And, if it’s not already where it needs to be, how to get there.
The “ten essential habits” mentioned in the subtitle “ten essential habits to help you move freely and live fully”, in fact also come with ten tests. No, not in the sense of arduous trials, but rather, mobility tests.
For each test, it’s explained to us how to score it out of ten (this is an objective assessment, not subjective). It’s then explained how to “level up” whatever score we got, with different advices for different levels of mobility or immobility. And if we got a ten, then of course, we just build the appropriate recommended habit into our daily life, to keep it that way.
The writing style is casual throughout, and a strong point of the book is its very clear illustrations, too.
Bottom line: if you’d like to gain/maintain good mobility (at any age), this book gives a very reliable outline for doing so.
Click here to check out Built to Move, and take care of your body!
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Chipotle Chili Wild Rice
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This is a very gut-healthy recipe that’s also tasty and filling, and packed with polyphenols too. What’s not to love?
You will need
- 1 cup cooked wild rice (we suggest cooking it with 1 tbsp chia seeds added)
- 7 oz cooked sweetcorn (can be from a tin or from frozen or cook it yourself)
- 4 oz charred jarred red peppers (these actually benefit from being from a jar—you can use fresh or frozen if necessary, but only jarred will give you the extra gut-healthy benefits from fermentation)
- 1 avocado, pitted, peeled, and cut into small chunks
- ½ red onion, thinly sliced
- 6–8 sun-dried tomatoes, chopped
- 2 tbsp extra virgin olive oil
- 2 tsp chipotle chili paste (adjust per your heat preferences)
- 1 tsp black pepper, coarse ground
- ½ tsp MSG or 1 tsp low-sodium salt
- Juice of 1 lime
Method
(we suggest you read everything at least once before doing anything)
1) Mix the cooked rice, red onion, sweetcorn, red peppers, avocado pieces, and sun-dried tomato, in a bowl. We recommend to do it gently, or you will end up with guacamole in there.
2) Mix the olive oil, lime juice, chipotle chili paste, black pepper, and MSG/salt, in another bowl. If perchance you have a conveniently small whisk, now is the time to use it. Failing that, a fork will suffice.
3) Add the contents of the second bowl to the first, tossing gently but thoroughly to combine well, and serve.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Brown Rice vs Wild Rice – Which is Healthier?
- Making Friends With Your Gut (You Can Thank Us Later)
- Capsaicin For Weight Loss And Against Inflammation
Take care!
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Exercise, therapy and diet can all improve life during cancer treatment and boost survival. Here’s how
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With so many high-profile people diagnosed with cancer we are confronted with the stark reality the disease can strike any of us at any time. There are also reports certain cancers are increasing among younger people in their 30s and 40s.
On the positive side, medical treatments for cancer are advancing very rapidly. Survival rates are improving greatly and some cancers are now being managed more as long-term chronic diseases rather than illnesses that will rapidly claim a patient’s life.
The mainstays of cancer treatment remain surgery, chemotherapy, radiation therapy, immunotherapy, targeted therapy and hormone therapy. But there are other treatments and strategies – “adjunct” or supportive cancer care – that can have a powerful impact on a patient’s quality of life, survival and experience during cancer treatment.
PeopleImages.com – Yuri A/Shutterstock Keep moving if you can
Physical exercise is now recognised as a medicine. It can be tailored to the patient and their health issues to stimulate the body and build an internal environment where cancer is less likely to flourish. It does this in a number of ways.
Exercise provides a strong stimulus to our immune system, increasing the number of cancer-fighting immune cells in our blood circulation and infusing these into the tumour tissue to identify and kill cancer cells.
Our skeletal muscles (those attached to bone for movement) release signalling molecules called myokines. The larger the muscle mass, the more myokines are released – even when a person is at rest. However, during and immediately after bouts of exercise, a further surge of myokines is secreted into the bloodstream. Myokines attach to immune cells, stimulating them to be better “hunter-killers”. Myokines also signal directly to cancer cells slowing their growth and causing cell death.
Exercise can also greatly reduce the side effects of cancer treatment such as fatigue, muscle and bone loss, and fat gain. And it reduces the risk of developing other chronic diseases such as heart disease and type 2 diabetes. Exercise can maintain or improve quality of life and mental health for patients with cancer.
Emerging research evidence indicates exercise might increase the effectiveness of mainstream treatments such as chemotherapy and radiation therapy. Exercise is certainly essential for preparing the patient for any surgery to increase cardio-respiratory fitness, reduce systemic inflammation, and increase muscle mass, strength and physical function, and then rehabilitating them after surgery.
These mechanisms explain why cancer patients who are physically active have much better survival outcomes with the relative risk of death from cancer reduced by as much as 40–50%.
Mental health helps
The second “tool” which has a major role in cancer management is psycho-oncology. It involves the psychological, social, behavioural and emotional aspects of cancer for not only the patient but also their carers and family. The aim is to maintain or improve quality of life and mental health aspects such as emotional distress, anxiety, depression, sexual health, coping strategies, personal identity and relationships.
Supporting quality of life and happiness is important on their own, but these barometers can also impact a patient’s physical health, response to exercise medicine, resilience to disease and to treatments.
If a patient is highly distressed or anxious, their body can enter a flight or fight response. This creates an internal environment that is actually supportive of cancer progression through hormonal and inflammatory mechanisms. So it’s essential their mental health is supported.
Chemotherapy can be stressful on the body and emotional reserves. Shutterstock Putting the good things in: diet
A third therapy in the supportive cancer care toolbox is diet. A healthy diet can support the body to fight cancer and help it tolerate and recover from medical or surgical treatments.
Inflammation provides a more fertile environment for cancer cells. If a patient is overweight with excessive fat tissue then a diet to reduce fat which is also anti-inflammatory can be very helpful. This generally means avoiding processed foods and eating predominantly fresh food, locally sourced and mostly plant based.
Some cancer treatments cause muscle loss. Avoiding processed foods may help. Shutterstock Muscle loss is a side effect of all cancer treatments. Resistance training exercise can help but people may need protein supplements or diet changes to make sure they get enough protein to build muscle. Older age and cancer treatments may reduce both the intake of protein and compromise absorption so supplementation may be indicated.
Depending on the cancer and treatment, some patients may require highly specialised diet therapy. Some cancers such as pancreatic, stomach, esophageal, and lung cancer can cause rapid and uncontrolled drops in body weight. This is called cachexia and needs careful management.
Other cancers and treatments such as hormone therapy can cause rapid weight gain. This also needs careful monitoring and guidance so that, when a patient is clear of cancer, they are not left with higher risks of other health problems such as cardiovascular disease and metabolic syndrome (a cluster of conditions that boost your risk of heart disease, stroke and type 2 diabetes).
Working as a team
These are three of the most powerful tools in the supportive care toolbox for people with cancer. None of them are “cures” for cancer, alone or together. But they can work in tandem with medical treatments to greatly improve outcomes for patients.
If you or someone you care about has cancer, national and state cancer councils and cancer-specific organisations can provide support.
For exercise medicine support it is best to consult with an accredited exercise physiologist, for diet therapy an accredited practising dietitian and mental health support with a registered psychologist. Some of these services are supported through Medicare on referral from a general practitioner.
For free and confidential cancer support call the Cancer Council on 13 11 20.
Rob Newton, Professor of Exercise Medicine, Edith Cowan University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Osteoporosis & Exercises: Which To Do (And Which To Avoid)
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It’s Q&A Day at 10almonds!
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small
❝Any idea about the latest research on the most effective exercises for osteoporosis?❞
While there isn’t much new of late in this regard, there is plenty of research!
First, what you might want to avoid:
- Sit-ups, and other exercises with a lot of repeated spinal flexion
- Running, and other high-impact exercises
- Skiing, horse-riding, and other activities with a high risk of falling
- Golf and tennis (both disproportionately likely to result in injuries to wrists, elbows, and knees)
Next, what you might want to bear in mind:
While in principle resistance training is good for building strong bones, good form becomes all the more important if you have osteoporosis, so consider working with a trainer if you’re not 100% certain you know what you’re doing:
Some of the best exercises for osteoporosis are isometric exercises:
5 Isometric Exercises for Osteoporosis (with textual explanations and illustrative GIFs)
You might also like this bone-strengthening exercise routine from corrective exercise specialist Kendra Fitzgerald:
Enjoy!
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Elon Musk says ketamine can get you out of a ‘negative frame of mind’. What does the research say?
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X owner Elon Musk recently described using small amounts of ketamine “once every other week” to manage the “chemical tides” that cause his depression. He says it’s helpful to get out of a “negative frame of mind”.
This has caused a range of reactions in the media, including on X (formerly Twitter), from strong support for Musk’s choice of treatment, to allegations he has a drug problem.
But what exactly is ketamine? And what is its role in the treatment of depression?
It was first used as an anaesthetic
Ketamine is a dissociative anaesthetic used in surgery and to relieve pain.
At certain doses, people are awake but are disconnected from their bodies. This makes it useful for paramedics, for example, who can continue to talk to injured patients while the drug blocks pain but without affecting the person’s breathing or blood flow.
Ketamine is also used to sedate animals in veterinary practice.
Ketamine is a mixture of two molecules, usually referred to a S-Ketamine and R-Ketamine.
S-Ketamine, or esketamine, is stronger than R-Ketamine and was approved in 2019 in the United States under the drug name Spravato for serious and long-term depression that has not responded to at least two other types of treatments.
Ketamine is thought to change chemicals in the brain that affect mood.
While the exact way ketamine works on the brain is not known, scientists think it changes the amount of the neurotransmitter glutamate and therefore changes symptoms of depression.How was it developed?
Ketamine was first synthesised by chemists at the Parke Davis pharmaceutical company in Michigan in the United States as an anaesthetic. It was tested on a group of prisoners at Jackson Prison in Michigan in 1964 and found to be fast acting with few side effects.
The US Food and Drug Administration approved ketamine as a general anaesthetic in 1970. It is now on the World Health Organization’s core list of essential medicines for health systems worldwide as an anaesthetic drug.
In 1994, following patient reports of improved depression symptoms after surgery where ketamine was used as the anaesthetic, researchers began studying the effects of low doses of ketamine on depression.
Researchers have been investigating ketamine for depression for 30 years.
SB Arts Media/ShutterstockThe first clinical trial results were published in 2000. In the trial, seven people were given either intravenous ketamine or a salt solution over two days. Like the earlier case studies, ketamine was found to reduce symptoms of depression quickly, often within hours and the effects lasted up to seven days.
Over the past 20 years, researchers have studied the effects of ketamine on treatment resistant depression, bipolar disorder, post-traumatic sress disorder obsessive-compulsive disorder, eating disorders and for reducing substance use, with generally positive results.
One study in a community clinic providing ketamine intravenous therapy for depression and anxiety found the majority of patients reported improved depression symptoms eight weeks after starting regular treatment.
While this might sound like a lot of research, it’s not. A recent review of randomised controlled trials conducted up to April 2023 looking at the effects of ketamine for treating depression found only 49 studies involving a total of 3,299 patients worldwide. In comparison, in 2021 alone, there were 1,489 studies being conducted on cancer drugs.
Is ketamine prescribed in Australia?
Even though the research results on ketamine’s effectiveness are encouraging, scientists still don’t really know how it works. That’s why it’s not readily available from GPs in Australia as a standard depression treatment. Instead, ketamine is mostly used in specialised clinics and research centres.
However, the clinical use of ketamine is increasing. Spravato nasal spray was approved by the Australian Therapuetic Goods Administration (TGA) in 2021. It must be administered under the direct supervision of a health-care professional, usually a psychiatrist.
Spravato dosage and frequency varies for each person. People usually start with three to six doses over several weeks to see how it works, moving to fortnightly treatment as a maintenance dose. The nasal spray costs between A$600 and $900 per dose, which will significantly limit many people’s access to the drug.
Ketamine can be prescribed “off-label” by GPs in Australia who can prescribe schedule 8 drugs. This means it is up to the GP to assess the person and their medication needs. But experts in the drug recommend caution because of the lack of research into negative side-effects and longer-term effects.
What about its illicit use?
Concern about use and misuse of ketamine is heightened by highly publicised deaths connected to the drug.
Ketamine has been used as a recreational drug since the 1970s. People report it makes them feel euphoric, trance-like, floating and dreamy. However, the amounts used recreationally are typically higher than those used to treat depression.
Information about deaths due to ketamine is limited. Those that are reported are due to accidents or ketamine combined with other drugs. No deaths have been reported in treatment settings.
Reducing stigma
Depression is the third leading cause of disability worldwide and effective treatments are needed.
Seeking medical advice about treatment for depression is wiser than taking Musk’s advice on which drugs to use.
However, Musk’s public discussion of his mental health challenges and experiences of treatment has the potential to reduce stigma around depression and help-seeking for mental health conditions.
Clarification: this article previously referred to a systematic review looking at oral ketamine to treat depression. The article has been updated to instead cite a review that encompasses other routes of administration as well, such as intravenous and intranasal ketamine.
Julaine Allan, Associate Professor, Mental Health and Addiction, Rural Health Research Institute, Charles Sturt University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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How Are You?
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Answering The Most Difficult Question: How Are You?
Today’s feature is aimed at helping mainly two kinds of people:
- “I have so many emotions that I don’t always know what to do with them”
- “What is an emotion, really? I think I felt one some time ago”
So, if either those describe you and/or a loved one, read on…
Alexithymia
Alexi who? Alexithymia is an umbrella term for various kinds of problems with feeling emotions.
That could be “problems feeling emotions” as in “I am unable to feel emotions” or “problems feeling emotions” as in “feeling these emotions is a problem for me”.
It is most commonly used to refer to “having difficulty identifying and expressing emotions”.
There are a lot of very poor quality pop-science articles out there about it, but here’s a decent one with good examples and minimal sensationalist pathologization:
Alexithymia Might Be the Reason It’s Hard to Label Your Emotions
A somatic start
Because a good level of self-awareness is critical for healthy emotional regulation, let’s start there. We’ll write this in the first person, but you can use it to help a loved one too, just switching to second person:
Simplest level first:
Are my most basic needs met right now? Is this room a good temperature? Am I comfortable dressed the way I am? Am I in good physical health? Am I well-rested? Have I been fed and watered recently? Does my body feel clean? Have I taken any meds I should be taking?
Note: If the answer is “no”, then maybe there’s something you can do to fix that first. If the answer is “no” and also you can’t fix the thing for some reason, then that’s unfortunate, but just recognize it anyway for now. It doesn’t mean the thing in question is necessarily responsible for how you feel, but it’s good to check off this list as a matter of good practice.
Bonus question: it’s cliché, but if applicable… What time of the month is it? Because while hormonal mood swings won’t create moods out of nothing, they sure aren’t irrelevant either and should be listened to too.
Bodyscanning next
What do you feel in each part of your body? Are you clenching your jaw? Are your shoulders tense? Do you have a knot in your stomach? What are your hands doing? How’s your posture? What’s your breathing like? How about your heart? What are your eyes doing?
Your observations at this point should be neutral, by the way. Not “my posture is terrible”, but “my posture is stooped”, etc. Much like in mindfulness meditation, this is a time for observing, not for judging.
Narrowing it down
Now, like a good scientist, you have assembled data. But what does the data mean for your emotions? You may have to conduct some experiments to find out.
Thought experiments: what calls to you? What do you feel like doing? Do you feel like curling up in a ball? Breaking something? Taking a bath? Crying?
Maybe what calls to you, or what you feel like doing, isn’t something that’s possible for you to do. This is often the case with anxiety, for example, and perhaps also guilt. But whatever calls to you, notice it, reflect on it, and if it’s something that your conscious mind considers reasonable and safe for you to do, you can even try doing it.
Your body is trying to help you here, by the way! It will try (and usually succeed) to give you a little dopamine spike when you anticipate doing the thing it wants you to do. Warning: it won’t always be right about what’s best for you, so do still make your own decisions about whether it is a good idea to safely do it.
Practical experiments: whether you have a theory or just a hypothesis (if you have neither make up a hypothesis; that is also what scientists do), you can also test it:
If in the previous step you identified something you’d like to do and are able to safely do it, now is the time to try it. If not…
- Find something that is likely to (safely) tip you into emotional expression, ideally, in a cathartic way. But, whatever you can get is good.
- Music is great for this. What songs (or even non-lyrical musical works) make you sad, happy, angry, energized? Try them.
- Literature and film can be good too, albeit they take more time. Grab that tear-jerker or angsty rage-fest, and see if it feels right.
- Other media, again, can be completely unrelated to the situation at hand, but if it evokes the same emotion, it’ll help you figure out “yes, this is it”.
- It could be a love letter or a tax letter, it could be an outrage-provoking news piece or some nostalgic thing you own.
Ride it out, wherever it takes you (safely)
Feelings feel better felt. It doesn’t always seem that way! But, really, they are.
Emotions, just like physical sensations, are messengers. And when a feeling/sensation is troublesome, one of the best ways to get past it is to first fully listen to it and respond accordingly.
- If your body tells you something, then it’s good to acknowledge that and give it some reassurance by taking some action to appease it.
- If your emotions are telling you something, then it’s good to acknowledge that and similarly take some action to appease it.
There is a reason people feel better after “having a good cry”, or “pounding it out” against a punchbag. Even stress can be dealt with by physically deliberately tensing up and then relaxing that tension, so the body thinks that you had a fight and won and can relax now.
And when someone is in a certain (not happy) mood and takes (sometimes baffling!) actions to stay in that mood rather than “snap out of it”, it’s probably because there’s more feeling to be done before the body feels heard. Hence the “ride it out if you safely can” idea.
How much feeling is too much?
While this is in large part a subjective matter, clinically speaking the key question is generally: is it adversely affecting daily life to the point of being a problem?
For example, if you have to spend half an hour every day actively managing a certain emotion, that’s probably indicative of something unusual, but “unusual” is not inherently pathological. If you’re managing it safely and in a way that doesn’t negatively affect the rest of your life, then that is generally considered fine, unless you feel otherwise about it.
If you do think “I would like to not think/feel this anymore”, then there are tools at your disposal too:
- How To Manage Chronic Stress
- How To Set Anxiety Aside
- How To Stop Revisiting Those Memories
- How To Stay Alive (When You Really Don’t Want To)
Take care!
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