Archive for the ‘Omega 3’ Category

Quit Smoking to Stop Signs of Premature Aging

Friday, August 22nd, 2014

As we age our bodies cells begin to deteriorate which causes signs and symptoms of old age such as wrinkles, sagging skin, age spots, discoloration, etc. It is these signs that cause a change in our appearance. Although there have been advancements in the average life expectancy, there is still a fascination with looking young and beautiful. This includes having firm, toned, and even skin. There’s no wonder why the market for anti-aging has skyrocketed. However, with the interest in living longer there is also even more interest in living healthier. Therefore many new anti-aging methods involve changing ones lifestyle, avoiding bad habits or adding essential nutrients to ones diet.

The best anti-aging technique is to quit smoking and avoid areas saturated in cigarette smoke. Smoking cigarettes is one of the most detrimental bad habits someone can have. The health risks have been studied for years proving that cigarettes can cause lung cancer, cardiovascular disease, emphysema, COPD, hypertension, cataracts and fertility issues. Above and beyond the diseases that smoking can cause, it can physically age the body causing you to look older and unhealthy. Cigarettes contain chemicals and toxic substances that damage cells and diminish ones appearance. As toxic as the chemical compounds are inside a cigarette, the smoke can do just as much damage. The best thing that you can do is to stop, as soon as you can.

The effects of cigarettes appear quickly on the skin, hair and nails. The aging process accelerates more rapidly the more you smoke. Smoking constricts blood vessels, decreasing the delivery of oxygen and nutrients to the skin. This causes skin to look pale because of the reduced blood supply. This slows down cellular production and growth. Cigarette smoke changes skin cells, which damages collagen and elastin. These keep skin soft and firm. When reduced due to smoking the skin looses its pliability and elasticity increasing the likelihood of wrinkles and sagging skin. Even the act of smoking can accelerate the process of aging because the repetitive motions can cause wrinkles around the mouth and eyes. Prolonged use of cigarettes can decrease the production of collagen in the skin causing skin to lose its firmness. Reduced nutrients and oxygen can cause the skin to become rough and have a leathery appearance. In addition cigarettes stain your teeth and gums and cause reddening in the eyes. Cigarette smoking can have a serious effect on all aspects of ones appearance.

Therefore to stop the early aging process, you must stop smoking immediately. Once you stop smoking the body will eradicate all the chemicals and toxins that cigarette smoking has left behind. Normal skin regeneration takes 2-3 weeks. So although you won’t notice an immediate change in your appearance, once you stop smoking over time your body will restore any damages that smoking had affected. Skin, hair and nails will regenerate replacing the old damaged cells with new ones. Renewed nutrients and blood flow to skin will help to restore younger, firmer looking skin. Plus cellular changes will be taking place throughout your body to make you live a happier and healthier life.

Sarah Labdar, “Quit Smoking To Stop Signs Of Premature Aging”, Better Health

How to Quit Smoking for Good

Thursday, August 21st, 2014

Have You Been Trying to Quit Smoking but Have so Far Failed? If the Answer is Yes.Please Read On. 10 Tips to Stop Smoking for Good

With so many tips and suggestions on how to stop smoking it is really easy to see why so many people really do not quit. The vast majority of people are completely confused by the entire process! What of the conflicting messages passed around? The fact is that with so much information passed around that is confusing to people it is often much easier to just continue smoking and hoping for a simple solution. Actually taking the necessary steps to really quit smoking is not easy. It means coming to terms with the fact that stopping smoking really is best for you, as well as your health.

Most people are readily aware that stopping smoking can improve their health, but learning how to really conquer the urges to smoke is not easy. With so many temptations circulating around, as well as the stresses of daily life it is easy to see why jumping into a pack of cigarettes seems like a good idea.

Tip #1 You need a good reason to quit. Simply deciding to quit because the sky is blue is not a sufficient reason. The need to quit smoking is obvious, but the desire to quit needs to come from inside in order for the process to be successful.

Tip #2 Look for small rewards that you can give yourself as you make progress. You are not likely to just quit cold turkey with no complications. Set up small rewards that will help you to want to make progress towards ultimately quitting. This can be a great motivation to keep you on target.

Tip #3 Plan out your quitting strategy. Decide how you want to try to quit and stick to it. Set a specific amount of time for your plan. If after a time, say six weeks you have not quit, work on a new plan. This will allow ample time to try each method, while still giving yourself flexibility to try something else.

Tip #4 Work to overcome your struggles. If you are smoking due to stressful things in your life, you need to deal with the stress before you can successfully quit. Regardless of the reason why you are smoking, it needs to be dealt with in able to quit for good.

Tip #5 Set up a punishment for yourself. For example, if you generally stop at Starbucks each day for a coffee you might consider skipping that on days when you have fallen short of your goals for smoking. Whatever punishment you select, make sure it is something that you care about.

Tip #6 Seek out help from your friends and family. You need support as you are trying to quit, and this will help you to ensure that you are not alone in the entire process.

Tip #7 Look for someone to quit with you. If you are entirely on your own, you are going to be much more likely to slip back into smoking. If someone is working with you and holding you accountable, you are more likely to struggle to succeed. Working to quit smoking is not easy, but hard tasks are much easier to accomplish with a partner.

Tip #8 Ensure you are getting plenty of sleep. The job of quitting smoking is quite difficult. If you are not getting the rest you need, you are much more likely to be cranky, upset and angry with the world. This is very counterproductive to your goal of quitting smoking for good.

Tip #9 Aim to quit for good. This might seem a bit strange, but if you are just planning to quit for a weekend you are not going to put much effort into the process. If you are planning to quit for good, a lot more time and effort is going to go into the process as well as your plan to quit.

Tip #10 Look for ways to take your mind off cigarettes If you are always thinking about cigarettes, you may find that you are much more tempted to smoke. Reading a book, exercising, talking on the phone, surfing the internet and even cooking are all great ways to occupy your mind and keep from thinking about when your last cigarette was.

The Top 10 Things I Did to Lose Weight and Keep it Off

Sunday, August 17th, 2014

The best way to lose weight is to combine diet and exercise in a way that is personally motivating. Here are my top ten tips to the best ways lose weight, which I applied while losing four clothing sizes!

1. Find your motivation. We all want to lose weight for different reasons. Whatever your reason might be, you must harness that desire to kick-start your body towards reaching that goal. For example, buy a bikini in advance to wear once you hit your weight goal, or tape a picture of the hot celebrity body you are craving to emulate on your refrigerator.

2. Make a Goal. None of us are very good at sticking to a plan if we don’t know what that plan specifically entails! Make some goals and write them down. Start small, focusing on either diet or exercise, and be specific about what you plan to do. For example, your goal can be to eat eight servings of fruits/veggies a day, or to wake up 30 minutes early to go for a walk before work.

3. Find Cheerleaders. Enlist the help of your spouse, partner, parents, kids, and coworkers. Ask them to cheer you on and keep you accountable.

4. Enlist a Partner to Lose Weight Alongside You. Invite a friend to take daily walks with you on your lunch breaks, share a trainer with a friend, or to make healthful dinners together. Share your struggles and successes.

5. Fill up on Fruits on Veggies. Add more fruits and veggies to your diet, and you will find yourself filling up on quality, healthful foods. This will help you reduce your daily calorie intake as well.

6. Shop for Fresh Food. Stock up on fresh foods found only on the outskirts of the grocery store – this includes fruit, vegetables, low-fat dairy and lean meats. Skip the wide range of processed boxed food that is found in the center of the grocery store.

7. Drink more Water. As water has zero calories, it is an obvious choice over the high sugar and high calorie sodas and fruit juices. It will also fill you up and increase your energy. If you are not a fan of drinking water, try club soda or another non-caloric carbonated water.

8. Add More Movement. Join a gym, take evening walks, take the stairs, walk the dog, bike to the store, take a new exercise class. Examine where you are now in your exercise routine (or lack thereof) and take it up a notch.

9. Don’t Get Discouraged. If you do not meet your goal immediately, or if you plan is temporarily derailed, make a fresh start upon waking up the next morning. Learning from our mistakes is a great way to lose weight!

10. Make an Appointment With an Expert. Take advantage of experts around you and ask them for individualized tips. Consult fitness magazines for at-home exercises and columns of fitness experts. Insurance companies will pay for a session with a nutritionist, who can teach you to read nutrition labels, count calories or tailor a meal plan to your needs. Personal trainers usually offer a free training session, giving you the opportunity to learn how to properly lift weights or use the machines at your gym.

The single best diet and weight loss tip, however, is to find what works for you and you alone… then stick with it! Make your goals harder as time goes on, and keep taking it up a notch. By following these ten tips, you will successfully achieve you desired weight loss and meet your personal goals!

How to Lose Weight Quickly & Easily

Sunday, August 17th, 2014

If you want to slim down and lose some weight, then there are quite a few things you can do to shed the pounds. Losing weight too fast is not only dangerous but it is often not a permanent way. Fad diets and diet pills can induce fast weight loss, but they can also kill you. Once you’re dead, you won’t have to worry about any weight loss, but then you won’t have a life either. The best solution is to go for permanent solutions that you can live with on a daily basis.

The first thing is to write down the things you eat on a daily basis. Carry a small notebook with you and observe your eating habits on a daily basis for about a week. Include food, snacks, and drinks. There are a lot of websites that you can use that will help you to keep track of your calorie intake in food. After you’ve observed yourself, you’ll know about how much you usually eat.

Next, figure out what your daily recommended calorie intake is for your gender and height. For example, if you’re a man of about 5’11”, your calorie needs will be different than a man of 5’4″. Also, your calorie intake will vary with age and activity level.

Once you’ve established that, you need to change your eating habits. Fats, meats, and starches are going to be calorie packed. Fast food is usually loaded with calories, but poor on nutrition. Substitute more fresh fruits and vegetables in your meals and snacks. For example, instead of reaching for that pack of chips or a chocolate candy bar, reach for a banana or a bowl of fresh strawberries. Eat more salads, and leave off the dressings and cheese. A whole head of lettuce is less than 100 calories, but a tiny Whopper JR. from Burger King is about four times that much. You can’t eat a whole head of lettuce in one sitting, so therefore you can actually eat more if you substitute fresh fruits and vegetables.

Make a list of the kinds of foods you want to reduce and the kinds of foods you want to increase. Foods like cucumbers, lettuce, cabbage, and squash are low calorie foods that you can virtually eat limitless quantities on. Foods like cheese, potato chips, and candy bars are foods that you want to eat as little as possible from.

Most people are used to eating junk food and fast food. Their taste preference has been programmed by culture and society. They don’t know that they can change their food preferences. You can start to change your food preferences for more healthy foods, so that you can experience a measure of success in your weight loss.

Another important point about weight loss is exercise. Get up and get moving! Join a gym and start working out. If you don’t like exercise machines, start walking or jogging. You can also dance to your favorite music. You should exercise at least 45 minutes every other day , for at least 3 to 4 times a week. The more you exercise the more calories and fat you’ll burn.

Back to School Health Tips for Teachers – P1

Saturday, August 16th, 2014

Man, oh man, we teachers love the summer! But at back to school time, we feel refreshed and look forward to meeting our new crew and taking them to new heights as productive, healthy and happy young people.

In order to give them the wings to soar, you need to be sure to show the same compassion toward yourself that you will toward your new charges. You can’t do your best unless you treat yourself well and stay as healthy as possible in mind and body.

Over the course of 17 years in the classroom, I’ve discovered that I create the tone every day in my elementary school classroom. To be the best possible teacher I can be for my kids, I need to be sure to stay in tip top shape.

Here are 8 health and wellness tips for teachers to keep you at your best as you go back to school.

1. Center yourself and calm your mind every day.

Find a calming activity that works for your lifestyle. Try a walk in nature, a brief stress reduction meditation, or a yoga class. A few minutes a day will do wonders for your outlook and your ability to remain calm and patient and willingly accept each challenge you face in your teaching day.

This site has some great information about the value of meditation in stress reduction: “Meditation: Take a stress-reduction break wherever you are.”

2. Practice compassion

Be proactive in developing strong relationships with colleagues, students and the parent community. Listen to them deeply with a compassionate heart. Set aside your need to be right. Be willing to find common ground and suggest ideas to move the relationship forward. Building these relationships early in the year will pay dividends at those low points when you are feeling overwhelmed by the demands of the teaching profession.

3. Surround yourself with positive people who laugh a lot!

The joy will carry over into your classroom and help you cope with stressful situations as they arise.

4. Back to School Germ Control 101 for Teachers and Students

Don’t spread the germs! Wash your hands properly and often. The Mayo Clinic guidelines are “When you wash, use warm water and soap and scrub for at least 15 seconds. Even with washing, avoid touching your mouth or eyes with your fingers.”

The Mayo Clinic advises, “Cover your mouth and nose with tissue when you cough or sneeze. Discard used tissues immediately. If no tissue is available, cough or sneeze into your upper sleeve.” Teach that to your students, so they do not spread germs by sneezing into their hands.

5. No one Likes a Grumpy Teacher!

Get 8 hours of sleep. Yes, I said 8. Yes, you have to shoot for 8, even if it means delaying correcting all those tests by one day. Go to bed, teacher, you deserve it! Tired teachers are grumpy teachers. I’ve been there and done that, and, trust the veteran teacher, it is not worth it. You can feel the difference when you are wide awake and on the top of your game. You set the tone in your classroom and the kids deserve a well rested teacher.

6. Eat right and drink enough water during the day.

The Mayo Clinic advises drinking about eight 8-ounce glasses of water per day. This can be tricky if you have a long stretch without a recess, but you have to find a way to make it work.

If you struggle with eating right, start small by substituting a few lower calorie items into your diet. Eating soups, salads, and fruits will help fill you up. One of my biggest tips for new teachers is that you should not work during your lunch. Treat that break as sacred. You are worth it.

7. Exercise daily.

Again, start with baby steps. Do what is reasonable and enjoyable for you. A brief walk is a good way to socialize with a friend and burn a few calories.

8. If you get sick, take the day off.

Look, no one at school is going to think you are a wimp. It is not a badge of honor to drag yourself in with a fever and sore throat that would knock out Bigfoot. Stay home, for yourself and for the kids. Come back when you are all better. Tell your principal I said so.

Be patient with yourself as you are with your young charges. You can keep healthy when you head back to school this year. Keep these back to school health tips for teachers in mind and stay positive. Enjoy your wonderful adventures with your students! Go get ’em, teacher!

Mayo Clinic Staff, “Meditation: Take a stress-reduction break wherever you are,”
Mayo Clinic Staff, “Disaster planning: Things you can do to stay healthy,”
Mayo Clinic Staff, “Water: How Much Should you Drink Every Day?”

Make Your Child Brainy on Brainfoods

Saturday, August 16th, 2014

“The single most important thing any parent can do for their child is to give them the right food for their brain…” Patrick Holford. Brain foods are essential items that feed the brain and increase one’s intelligence. Besides edible items, brainfood includes water, oxygen, love and other forms of mental stimulation.

Essential fatty acids – are essential for correct body balance and function of most vital organs and hormones. The most crucial of these is a type of Omega 3 essential fatty acid called DHA. Omega 3 fatty acids are critical in boosting concentration, memory, reasoning and intelligence. They also benefit people suffering from depression, heart disease, cholesterol, arthritis and weight problems. The highest quantity of these fatty acids is found in fatty fish like salmon, sardines, tuna, pilchards and mackerel. Vegetarian sources are walnuts, flaxseeds, and pumpkin seeds as well as dark green vegetables like broccoli and spinach.

Proteins -are required for neurotransmitters that deliver messages from one nerve cell to another and build solid memory and stimulate alertness and concentration. The best sources are meat, fish, poultry, soya and dairy.

Oxygen – is vital for the brain as it stimulates the synaptic connections and dendritic growth. Research shows that 30 minutes of aerobic exercise a day leads to an improvement in decision-making, proficiency, better memory and a longer attention span due to increased oxygen flow to the brain.

Carbohydrates – are a good source of energy and some produce feel-good chemicals in the brain which are calming and relaxing. Sources are barley, pasta, fruit, legumes, whole-wheat breads, wholegrain cereals, nuts and seeds. Look out for complex carbs and low GI labels.

Vitamins and minerals -The Vitamin B Complex – enhances memory and minimises fatigue. Best sources are eggs, meat, dairy, soya, green beans, lentils, and cold-pressed plant oils. Vitamins A and E as well as calcium and zinc are also important.

Iron rich foods – like red meat, chicken, spinach, beans and dried fruit improve mental alertness and energy levels.

Water – is critical to the brain and delivers nutrients to it.

Love – not only enhances the personality and emotional development of a child but also affects the growth of the brain structure.

Mental stimulation – introduce a love of reading in your child, take them to museums and galleries, and talk to them intelligently.

So feed your child with all of the above and see the results. A supplement may be necessary if there are insufficient quantities of necessary vitamins and minerals in their diet..but love and oxygen are free!

Why Omega 3 Fatty Acids Are Important for Your Health

Thursday, August 7th, 2014

There are two broad classes of essential fatty acids, omega 3s and omega 6s. In general, omegas 3s are THOUGHT to be healthier than omega 6s. Both classes are essential fatty acids because the body cannot make them on its own. The naming if fats and oils is complicated and somewhat inconsistent.

OMEGA 3’s: There are two basic omega 3 fatty acids, DHA and EFA. Most American diets are at least relatively deficient in these, especially when considered as a ratio of omega 3s to omega 6s. Another omega 3 is alpha-Linolenic Acid. Food sources of omega 3s include; flax, some fish, some eggs that are labeled as higher omega 3 content, and walnuts, among other sources. Please see the article from ”Wiki” on Omega 3s. Omega 3s may have many beneficial effects – cardioprotective (fairly well documented), neuroprotective and others.

They participate in the prostaglandin pathway (a complicated pro- and anti-inflammatory pathway) and in general have anti-inflammatory effects. It is considered that both the amount and ratio of omega 3 to 9 has decreased in the last centuries. And it is “considered” that the more omega 3 in general the better. However, there are some caveats, please see reference 4 below. Another concern is heavy metals in fish; a recent study (see Wiki article on omega 3s) showed that brands tested sold in the US were safe; paradoxically, fish do not manufacture omega 3 – they get it from algae. And Algae derived omega 3 is available commercially. If you prefer fish oil, distilled omega 3 from fish may be the safest. And flax is an excellent source also.

OMEGA 6s- These have steadily increased in our diet. They were the most intensively studied before the omega 3s. Diets without it have a variety of diseases ranging from dermatitis to eye disease to arthritis. However, the problem with the American diet is not a lack of omega 6s but a surfeit. Nearly every seed derived oil has an excess of omega 6 to omega 3; The omega 6s are heavily involved in pro-inflammatory prostaglandin synthesis and there is accumulating evidence that it may be involved in the genesis of prostate cancer. It does have documented beneficial effects – see reference 8; however, in general omega 6 deficiencies in our diet, except in exceptional circumstances, is not a concern. The bigger concern is getting the proper ratio of omega 3 to omega 6.

What Omega 3 Supplement is the Most Effective?

Thursday, August 7th, 2014

What Happens to The Food We Eat?

When you eat you provide yourself with the building blocks your body will use to build and repair itself in the future, you literally are what you eat. Did you know that every 5-7 years your body completely replaces every cell in you? This means that each cell dies and is replicated with whatever materials you have eaten for it to use. The majority of things we eat contain alot of omega 6 fatty acids and hardly, if any omega 3’s this overload of omega 6’s puts your body in an unbalanced state.

What Happens When I Don’t Get Enough Omega 3’s?

When your body is in this state of unbalance of Omega 6’s to Omega 3’s your cells literally start to get harder. This is because the walls that make up the cells start to become less springy and they loose their ability to get rid of toxins and also to take in nutrients. Omega 3’s help keep these walls elastic so that your skin stays younger looking, your liver and kidneys work better, and basically since your entire body is made of cells and Omega 3’s help the cells they help everything your body does. To say Omega 3’s only help one part of your body is like saying if I quit breathing it only affects my lungs. You need Omega 3’s everyday

So What Is The Most Effective Way To Get Omega 3’s?

The studies point to Fish Oil as being the most readily absorbed and bioavailable (your body can use it right away) source of Omega 3’s. This gets tricky when you look at labels because if you look at flax seed oil it seems like you get alot more Omega 3’s, the problem with this is that the labels are misleading. If you look at the type of Omega 3’s you need (EPA and DHA) you will see that in fish oil you get these two things immediately, whereas with flax seed oil your body has to convert the Omega 3’s it gets into these which does not happen very fast or efficiently, so you are not really getting what the label leads you to believe.

What Type Of Fish Oil Should I Take

Make Sure you do your label reading correctly with fish oils as well, just because the label on the front says 1,000mg does not mean that it has 1,000 mg of EPA/DHA. You need to get 2-3 grams of EPA/DHA everyday, look at the back of the pills for EPA and add that to DHA this is how much you are actually getting with that pill. Some major labels would have you taking 6-8 pills per day to get that, personally that is not something i would do. If you look online and find Innatechoice or Nordic Naturals these 2 brands deliver about 2 grams of EPA/DHA in one serving. Innate choice is what I would recommend based on taste, it leaves no trace of fish and no burping. It is also the most cost effective at under 50 cents per dose, and one bottle lasts 3 months!!

Type 2 Diabetes & Role of Omega-3, Omega-6 in Reducing Cardiac Complications

Thursday, August 7th, 2014

Diabetic patients face a unique set of healthcare complications in direct relation to their blood glucose levels but also secondary to other health complications that develop. If you are living with type 2 diabetes, and if you are concerned about your overall health beyond that of your blood sugar levels, then you may want to consider how supplements can improve your quality of life.

In diabetic patients, one of the most common causes of fatal outcomes is the complication associated with cardiac risks or cardiovascular events. Because diabetes can cause macrovascular complications that lead to death, it is important that type 2 diabetics find ways in which to negate these risks.

With type 2 diabetes, there is a marked risk for unstable blood glucose levels which leads to elevated lipid levels in the blood and can adversely affect blood pressure. In addition, individuals with uncontrolled type 2 diabetes are also at risk for developing congestive heart failure, atherosclerosis and visceral obesity.

By supplementing your diet with fish, two to three times per week, or simply taking an omega supplement every day, you can reduce your risks for these secondary heart complications. While omega-3 and omega-6 supplements can not negate the effects of type 2 diabetes, or even change the levels of your blood glucose, it can help to diminish the secondary complications associated with heart disease.

When considering options for supplementing your overall diabetes healthcare, be sure to ask your doctor about the role of omega supplements and the role of eating fish, regularly, as part of your healthy lifestyle choices. In many cases, your doctor will not only encourage this type of dietary and supplement change but will also run regular blood tests to check your cardiac risk, including your blood lipid levels. In the short term, you should begin to notice an improvement in your blood pressure and, ultimately, omega supplements can improve cognition and other areas that type 2 diabetes can adversely impact.

Sources: The First Year: Type 2 Diabetes, by Allison Goldfine

The Omega 3 Oils

Thursday, August 7th, 2014

Much has been said in recent times of Omega 3 essential fatty acids, despite the years we have been dedicated to the study of nutrition and natural medicine, we find it really difficult to find substances as therapeutically effective.

This is not a drug, of course, only an essential nutrient in our diet, the omega 3 but would not take much notice board outside the aberrant form in which we are eating us who intend civilized.

We have moved away from traditional ways of eating. Our body manufactures many of its components from other, the other as is required of food because they can not produce by itself, this is the case of Omega 3.

This is not to say that when we eat these nutrients cures a disease, but rather makes it possible for our bodies to function properly again because we missed the fuel needed; the Omega 3 are essential to our health and if we are deprived of adequate amounts of them, we suffer imbalance and disease.

Researchers have discovered that the appropriate intake of essential fatty acids Omega 3 helps improve all kinds of cardiovascular disease (higher survival rate for those who suffered strokes, heart rate normalization, triglycerides, cholesterol), play an essential role in the formation of nerve tissue , The brain and retina of the fetus and infant, autoimmune conditions improve (Multiple sclerosis, arthritis, lupus …) and reduce the consumption of anti-inflammatory steroids.

While there are common foods that contain them, such as nuts and oils from soybeans or flaxseed, the best sources are in the zooplacton and phytoplankton, but fortunately, these assets become the food chain through the blue fish such as sardines, herring, mackerel or salmon.

We must resort to these foods mentioned and typical of the Mediterranean Diet to jot down a point in favor of our health, these are always a source more reliable than those of food at the present fashion and that have been fortified with the famous Omega 3.

As in the case of olive-pomace oil, sources of Omega 3 are often jeopardized by chemical processes that increase their conservation but that rendered useless, or worse, make them harmful to our bodies and in the case of fortified foods It is not customary for the manufacturer to include the source in the package, and if you do, do not usually make clear whether it is in its natural state (an elixir to our health) or chemically modified (a poison more).

With attention to the selection of our food and through the proper supplements, we can build, step by step, good health, or as the saying goes, “digging the grave with his mouth.”