12 Effects of Chronic Stress on Your Brain

Aging Well, Health and Medical, Stress Management No Comments »


Article adapted:
Thank you to Deane Alban at Be Brain Fit for this information.
See link at bottom for full article, filling in more information under 12 Ways.



Stress is an unavoidable part of modern life, but organizing your life around well-being and less stress is truly a formula for freedom you want to strive for and nurture daily.


There are two main kinds of stress – acute stress and chronic stress – and not all stress is bad for you.

Acute stress is the reaction to an immediate threat, commonly known as the “fight or flight” response.

Once the threat has passed, your levels of stress hormones return to normal with no long-lasting effects.

Some degree of acute stress is even considered desirable as it primes your brain for peak performance.


But chronic stress – the kind most of us face day in, day out – is a killer.

97% of doctors’ visits are for stress-related health complaints.

Chronic stress makes you more vulnerable to everything from cancer to the common cold.
– weight gain
– mood swings
– poor sleep
– short attention span
– and memory issues
are common signs of stress due to elevated cortisol.

But most of these effects of stress on your brain are “behind the scenes.” You don’t notice they’re happening but you will notice the side effects … eventually.

12 Ways Chronic Stress Impacts Your Brain Health and Mental Well-Being

1. Stress creates free radicals that kill brain cells.

2. Chronic stress makes you forgetful and emotional.

3. Stress creates a vicious cycle of fear and anxiety.

4. Stress halts the production of new brain cells.

5. Stress depletes critical brain chemicals causing depression.

6. Stress puts you at greater risk for mental illnesses of all kinds.

7. Stress makes you stupid. Stress can cause your brain to seize up at the worst possible times – exams, job interviews, and public speaking come to mind.

8. Chronic stress shrinks your brain.

9. Stress lets toxins into your brain.

10. Chronic stress increases your risk of dementia and Alzheimer’s.

11. Stress causes brain cells to commit suicide.

12. Chronic stress contributes to brain inflammation and depression.

It’s generally believed that depression is caused by serotonin deficiency, but there’s a growing body of evidence that brain inflammation is the root cause of depression instead. It’s also associated with anxiety, memory loss, and inability to concentrate, as well as some serious disorders including schizophrenia, Parkinson’s, and Alzheimer’s.

On Top of All This …
Chronic stress destroys your happiness and peace of mind. It wears you down mentally and emotionally, and saps the joy from life.

Some side effects of stress that impact your mental well-being include:
– excessive worry and fear
– anger and frustration
– impatience with self and others
– mood swings, crying spells or suicidal thoughts
– insomnia, nightmares, disturbing dreams
– trouble concentrating and learning new information
– racing thoughts, nervousness
– forgetfulness, mental confusion
– difficulty in making decisions
– feeling overwhelmed
– irritability and overreaction to petty annoyances
– excessive defensiveness or suspicion
– increased smoking, alcohol, drug use, gambling or impulse buying

It’s no fun experiencing these stress symptoms. It’s no picnic for those around you either.


7 Simple Steps to Help a Chronically Stressed Brain
1.  Stop free radical damage by eating a diet high in antioxidant-rich foods like fruit, vegetables, dark chocolate, and green tea.
2.  Increase levels of brain-boosting BDNF by getting daily physical exercise. It doesn’t have to be strenuous. Walking is excellent. So are exercises with strong mind-body orientations like yoga, tai chi, and qi gong.
3.  Start a daily meditation practice. Meditation not only reduces stress, it’s a proven way to keep your brain young by keeping telomeres long. Meditation is also the best tool for learning how to master your thoughts. Stress does not come from events in your life as much as it comes from your thoughts – your automatic negative reactions and cognitive distortions – about these events.
4.  Try one of the many mind-body relaxation techniques such as self-hypnosis, biofeedback, or autogenic training.
5.  Look into taking an adaptogenic herbal remedy. Adaptogens increase your resilience to stress while supporting overall health. They promote balance between feeling energetic and feeling calm. Examples of adaptogens include ginseng, holy basil, Arctic root, and bacopa.
6.  Have a healthy support group. Talk to friends who are supportive often to release looping stress thoughts and emotions.
7.  Choose to let go of and get out of thinking, situations, relationships and experiences that cause you stress. You have control over these. Your brain health and well-being depend on you to take charge.

Chronic stress may seem to be an unavoidable part of life, but these proactive steps will definitely reduce its wear and tear on your brain.

**Read the full article and more information at Be Brain Fit.


How to Relax into Focus when You Feel Stressed

Aging Well, Health and Medical, Inner Clutter: Consciousness Building and Self-Care, Stress Management No Comments »

stress - stressed in words

Whether because of the holidays or any day(s) – when we’ve lost our way, lost focus on the goal, the prize, our everyday internal “center” and personal compass of balance, calm and direction, how do we get it back?

Simply relax into it.

“It” was not lost.

Our human minds get too busy, too worried, too “stressed”, too something  . . .  and we lose our footing on a very eternal focused and straight path.

Life can be hard. It can be a struggle some days.

Stop. Quiet your racing mind and B-R-E-A-T-H-E.

Take a deep breath right now.

yoga - gal in sunset

Innnnnn, and ouuuuuuut.  Just be. Just relax. Let focus, like a butterfly, land on you again. Then, take notice of it’s very sublte stirrings on your skin. You’ll know what to do.

Still not sure? One of the things I do that is really helpful when I feel lost or confused is decide on a very simple statement of what I want, then say, “show me how to do this, find that, figure this out… .” I then say “Thank you,” and let it go. The answer always comes.

Giving the answer, the solution no time-limit is very helpful too. Time limits create need, urgency and STRESS!!! Stress and urgency blocks our mind from letting, allowing the solutions in.

You must let go.

“If you’ve lost focus, just sit down and be still.

Take the idea and rock it to and fro.

Keep some of it and throw some away, and it will renew itself.

You need do no more.”

~ Clarissa Pinkola Estes, best selling author, Women Who Run With The Wolves

“Only when your consciousness is totally focused on the moment

you are in can you receive whatever gift, lesson,

or delight that moment has to offer.”

~  Barbara De Angelis


Let me know if you need more than these kinds of guides. I work with people one-on-one by telephone. 


Dr. Oz Finally Agrees With Me! Women – DO NOT Put Your Cell Phone In Your Bra! Cancer Risk

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Dr. Oz finally agrees with me!

Cancer risk.


Especially young girls/women.

Cancer Surgeon Specialist agrees. “Is this just the tip of the iceberg? 21 year old women getting breast cancer, right where they “store” their cell phone in their bra!”

Cell phone companies say to keep cell phones at least a 1/2 inch from your skin.

See Dr. Oz clip here. 




How Many Cups Of Coffee Are Good For You?

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coffee - woman zappy with cup in hand

If you love coffee you probably don’t want to hear that it’s bad for you, right?

If you don’t drink the stuff, you don’t care, right?

Well, a new study says that drinking more than 28 cups of coffee a week may be harmful to certain people. Plus, there are lots of other angles to research whether you are a “joe” drinker or not.



The debate over coffee’s health risks continues to brew. This new study finds that heavy coffee consumption is associated with a higher death risk in men and women younger than 55.

This study, which was published online in the journal Mayo Clinic Proceedings, looked at 43,727 men and women ages 20 to 87 from 1971 to 2002. It found that

  • men younger than 55 who drank more than 4 cups of coffee a day were 56% more likely to have died from any cause.
  • Women in that age range had a twofold greater risk of dying than women who don’t drink more than 4 cups a day.


A study in 2012 found that coffee drinkers ages 50 to 71 had a lower risk of death than their peers who did not consume coffee.

In that study, researchers from the National Cancer Institute, part of the National Institutes of Health, and AARP found that the more coffee consumed, the more a person’s death risk declined. This second study has found that if you are younger than 55, it is safe to drink one to three cups of coffee a day, but more than four cups may endanger health.


The reason for the higher death risk among younger adults is not clear since experts through the years have found both health benefits and problems associated with coffee.

coffee - with bag of beans - illustration


Cons: Coffee can elevate heart rate as well as raise blood pressure and blood sugar levels. If you are trying to use it for stress, it may in fact be working against you due to these cons.

Pros: Coffee is a major source of antioxidants and, according to WebMD, a 2012 study shows some promise that drinking three cups of coffee a day may help turn the tables and push back the onset of Alzheimer’s disease.

Since coffee stills stirs debate, more research is needed. In the meantime, watch your coffee intake; enjoy your hot drink, just avoid excessive coffee drinking.

I Have A New Article Published In Miss Kitty’s Journal For Red Hatter’s Again!

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Fall 2013 - issue-19-my art - memorabilia 4 of 4

If you’re a Red Hatter, you’ll love the most recent edition of Miss Kitty’s Journal, out earlier this month.

If you want to know what’s going on in the Red Hatter’s world, you must subscribe to Miss Kitty’s Journal to keep in the know! It’s a lovely, glossy magazine that shares so many ways Red Hat Lovers can travel, get together, learn, laugh and love life even more.


My 4th article in this edition, found in the “The Success of Everyday Living” section is, “Keepsakes and Memories . . . What to do With Memorabilia.” This is a hard topic for so many, but there are answers and the key is to do it ASAP! Don’t keep waiting to decide what is important and what to move on to whom.

Make sure to read my article for the “4 Step to Get Your Memorabilia Organized,” Page 14.

Miss Kitty does such an exceptional job in this all color, all glossy magazine. Enjoy this Fall 2013 Edition ladies!

“You know when I feel inwardly beautiful?
When I am with my girlfriends and we are having a ‘goddess circle’.”
~ Jennifer Aniston



Do You Have Computer Vision Syndrome? Take Care Of Your Eyes While Using Your Computer

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computer - eye in computer

With all the time we spend in front of the computer screens these days, we should not take for granted that our eyes (neck, back, etc.) are “just fine” without special consideration.

3 Steps to Keep Your Eyes Healthy While Using Your Computer and Other Tech-Gadgets

Opticians are telling their patients to exercise their eyes using the “20-20-20 Rule.” Here’s how this simple exercise works. Start today and take care of your precious eyes.

computer - looking out window

STEP 1: Give your eyes a break. Look away.

One of the biggest causes of computer eye strain is focusing fatigue when using anything with a computer screen and up close. Use what eye doctors call the “20-20-20 Rule” to help yourself starting immediately.

EXERCISE: To reduce your risk of tiring your eyes by constantly focusing on your screen,

….. 1. look away from your computer at least every 20 minutes and

….. 2. gaze at a distant object at least 20 feet away (if you can, look outdoors at nature which also helps your brain health)

….. 3. for at least 20 seconds.

Looking far away relaxes the focusing muscle inside the eye to reduce fatigue. You will also notice that you breathe more deeply and relax when looking away from the screen. This is good for your whole body health.

Reduce the risk of your eyes’ focusing ability to “lock up

EXERCISE: Another exercise is to look far away at an object for 10-15 seconds, then gaze at something up close for 10-15 seconds. Then look back at the distant object. Do this 10 times.

This exercise reduces the risk of your eyes’ focusing ability to “lock up” (a condition called accommodative spasm) after prolonged computer work.

Both of these exercises will reduce your risk of computer eye strain. Also, remember to blink frequently during the exercises to reduce your risk of computer-related dry eye. eye care - blinking eyes in work LOOK

STEP 2: Blink more often.

Blinking is very important when working at a computer; blinking moistens your eyes to prevent dryness and irritation.

We “stare” at our computer screens for long periods of time without blinking, in fact, about one-third as often as we normally do.

According to studies, many blinks performed during computer work are only partial lid closures. Tears coating the eye evaporate more rapidly during long non-blinking phases and this can cause dry eyes. Also, the air in many office environments is dry, which can increase how quickly your tears evaporate, placing you at greater risk for dry eye problems.

If you experience dry eye symptoms, ask your eye doctor about artificial tears for use during the day. You can also buy over the counter “tears”, like Refresh Tears Lubricant Eye Drops, Moisture Drops for Dry Eyes.

NOTE: Don’t confuse lubricating eye drops with the drops formulated to “get the red out.” The latter can indeed make your eyes look better — they contain ingredients that reduce the size of blood vessels on the surface of your eyes to “whiten” them. But they are not necessarily formulated to reduce dryness and irritation.

EXERCISE: To reduce your risk of dry eyes during computer use, try this:

Every 20 minutes, blink 10 times by closing your eyes all the way and very slowly, as if falling asleep. This will help rewet your eyes.

man - on scooter

STEP 3: Take a break.

To reduce your risk for computer vision syndrome, as well as neck, back and shoulder pain, take frequent breaks during your computer work day.

EXERCISE: Time permitting of  course, one should walk 20 paces after every 20 minutes of sitting in one particular posture. This also helps blood and oxygen circulation for the entire body as well as the eyes.

How can I do this and is it going to interfere with my work?

Many workers take only two 15-minute breaks from their computer throughout their work day. According to a recent NIOSH study, discomfort and eye strain were significantly reduced when computer workers took four additional five-minute “mini-breaks” throughout their work day.

And these supplementary breaks did not reduce the workers’ productivity. Data entry speed was significantly faster as a result of the extra breaks, so work output was maintained even though the workers had 20 extra minutes of break time each day.

During your computer breaks, stand up, move about and stretch your arms, legs, back, neck and shoulders to reduce tension and muscle fatigue.

I hope this is helpful. Now, excuse me while I take a 20 second mini-break away from my computer screen! 🙂 //



Study: Later Retirement May Help Prevent Dementia

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woman - elderly w glass in hand


Don’t. 🙂

Don’t retire!

But, do organize your life around activity that stimulates your brain and keeps your body active . . . or, lose it very quickly.


About 35 million people worldwide have dementia, and Alzheimer’s is the most common type. In the U.S., about 5 million have Alzheimer’s — 1 in 9 people aged 65 and over. What causes the mind-robbing disease isn’t known and there is no cure or any treatments that slow its progression.

However, continuous research does point at telling us that we need to be responsible for our health and keep our bodies and brains active to keep them “young” and flexible to possibly keep brain dysfunction from starting or getting worse.

One answer… don’t retire!


New research boosts the “use it or lose it” theory about brainpower and staying mentally sharp. People who delay retirement have less risk of developing Alzheimer’s disease or other types of dementia, a study of nearly half a million people in France found.

It’s by far the largest study to look at this, and researchers say the conclusion makes sense. Working tends to keep people physically active, socially connected and mentally challenged — all things known to help prevent mental decline.

“For each additional year of work, the risk of getting dementia is reduced by 3.2%,” said Carole Dufouil, a scientist at INSERM, the French government’s health research agency.

She led the study and gave results July 15, 2013 at the Alzheimer’s Association International Conference in Boston.

So, get back to work!


We are living longer and longer. We are not “retiring” at 65 and expecting to die within a few years as was the norm less than a century ago. To live longer means being responsible for your body and brain longer, in all the best of ways!


Basically, no sitting around doing nothing or just watching TV, letting your butt and brain turn  into more fat (the brain is 60% fat already!). Neurons do die off when you don’t stay inquisitive about life. No new neurons = no happy brain = faltering brain function and possible dementia and Alzheimer’s.

exercise - woman golfing

So, get out there, be engaged in life, be active and involved…

  • at a “real” job
  • volunteer
  • get outdoors and play with friends or groups, like golfing or gardening
  • exercise daily
  • any and all activity that keeps you moving and creative for 5-8 hours/day



10 Benefits For Taking Care Of And Loving Yourself

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love - woman with a bag w heart on it

Have you given yourself the gift of love today?

Do you know people who are in love with life, a joy to be around and just so easy to enjoy? These people are also in love with themselves. We don’t tend to think of it this way, but it’s true.

How would your life look if you were more in love with yourself?

Does “loving yourself” mean that you’re selfish and an egomaniac? No. I means that you’ve relaxed into yourself enough to appreciate who you are and the uniqueness that only you bring to life.


How would your story change if you fell in love with yourself today?

  • Do you criticize yourself?
  • Are you mean to yourself?
  • Are you shaming and a bully to yourself?

Most people are mean to themselves. tormenting themselves emotionally on a daily basis, some more than others. “What’s wrong with me? Why can’t I get this right? I should have known better!”

The good thing is, these are all learned behaviors, patterns and habits. That’s a good thing because they can all be changed. It’s just in your mind. And, you can change your mind.


In many of the workshops I teach I’ll say, “When you’re on an airplane, the Flight Attendant will always give instructions before the plane takes off which includes, “If the air pressure changes in the cabin oxygen masks will fall from the ceiling panel above you.” What does he or she say next? “PUT YOUR MASK ON FIRST before helping anyone else.” Why? Because, if you’re dead you can’t help anyone else!!


This is equally true in life, especially true for women who tend to be socialized to “take care of” others before themselves. Fill your “inner well” up first before you’re out taking care of others, ending up exhausted, angry and resentful at times.

 The 10 Benefits For Taking Care Of And Loving Yourself include:

  1. The better relationship you have with yourself, the better you are for everyone else. When your inner well is full to overflowing with self-love, self-esteem and self-worth, you have more to share with others and nothing is lost from you in the sharing. This is something I have to keep learning too.
  2. You’ll be happier, laugh more and see life lighter.
  3. You’ll be less stressed, more relaxed and more at peace.
  4. You’ll be more open to change, idea and creativity.
  5. Less will bother and distract you from the “outside” of you.
  6. Less will be “inside of you” to bother you and distract you from more important things.
  7. You’ll attract more people at the new level you rise to, and continue to rise.
  8. You’ll be more aware and conscious of your new perspective on life.
  9. Everything will feel better, no matter what’s happening… because “stuff happens” to everyone, it’s how we react or deal with it that is how we experience it.
  10. Your health will be better too as your stress level will not continue to trigger problems throughout your lovely body.

Sound like a good idea this self-care and self-love thing? Start today and restart every day until it’s normal and the way you always are.



My fun to read and easy to use e-workbook Holiday Stress Be Gone! is really targeted to taking care of yourself throughout the year and especially on holidays. Find out more here.



telephone - retro

I am a Priority Coach for Lifestyle and Wellness Change and Transformation. I work with people worldwide by telephone.

Contact my office for your free 20-Minute Consult to discuss your needs. kim@drdeclutter.com

8 Ways To Organize And Take Control Of Your Summer Eating Habits

Aging Well, Health and Medical, Holiday Organizing All Year Round, Inner Clutter: Consciousness Building and Self-Care, Kitchen, Stress Management No Comments »

food - bbq - meat on bbq

The 4th of July is past (I hope you had a good one!) and you’ve probably been to plenty of summer fun events… with lots of food. Summer holidays and vacations are here. What our childhood brains are programmed for is ROADTRIP!!! JUNKFOOD!!! BACKYARD PARTYYYY!!!!

  • Do you overindulge?
  • If so, how does it affect you?
  • How to you feel about yourself afterwards?

I can’t speak for other countries, but one of the things we Americans do that can really make one “crazy” – for lack of a more sophisticated term – is how we talk about food, eat food, aren’t conscious of food and waste food. In order to really enjoy food and feel good about what you eat and what it’s doing for, not “to” your body is to consciously do some decluttering of your thoughts about food and eating.


love - banner I Love You w flowers

The bottom line is, as the hot summer winds blow, start loving food. Yes, love your food, appreciate and be grateful for it and your body that is eating, enjoying and profiting from it’s “fuel” energy. Don’t just eat lots of food to eat it, for the immediate gratification. That’s how we get into problems with bad decisions, unnecessary calories, fat and additives.


Here are the “rules” to become more conscious, plan ahead, take care of yourself better and learn to love your food and enjoy yourself a little more this summer around eating:


When you buy food, plan ahead and don’t let yourself go on autopilot and trance out, bringing home food you “shouldn’t” have, or that your family and all “bodies” concerned don’t need.

Example: A customer in a grocery store, a woman I don’t know, was looking at high calorie food, saw me come around the corner and said with a laugh, “Oh, I should never go shopping when I’m hungry, I buy the stupidest things!” I replied, “Just say no!” It made her stop and think.


Whatever you choose to eat from now on, you can’t talk about it negatively, even in jest.

Example: “Oh, I’m going to order chocolate pie, but you know what it’s going to do to my waist!” This will test your routine, programmed and unconscious conversations with others. It’s harder than you think.


Take control. Let protein help you out of low-sugar bad decisions. Eat before you go shopping, and before you go to an event where you will be around food.  Or, grab an individually wrapped cheese stick and eat it while shopping, remembering to pay for it before you leave. 🙂  Don’t set yourself up for bad decisions that you’ll regret.


If you want to eat something, don’t keep thinking about it. Either eat it, in moderation or go for it, or change the focus of your thoughts, stop thinking about it or leave the table or area where the food is staring at you.

Example: “I’ve been thinking about eating chips all day, it’s driving me crazy!” Well, if you’re saying that out loud long enough, you’re driving everyone else crazy too! You can buy 1-3oz. bags of chips and sate your craving. You don’t need to buy the 100 oz. biggie-size-my-butt-bag and then complain about that for another couple of years! (I don’t support you in eating any chips, but you get the point!) If you’re going to eat something like chips, then find the highest quality, organic and healthy, and eat a little.


Stop talking about your weight, “fat”, cholesterol, calories and any other related topic. Eat or don’t eat. Think ahead: be wiser, buy, shop and order wiser. We all know what to do – it’s in the doing. X-calories a day + X-minutes of exercise = where you are now and where you’ll be in the future. Pretty simple! No, not easy, but simple.

Watch your language about yourself… and others. No more putting yourself down. No more self- or other- criticism, even in jest. Your body hears everything you say and takes it VERY seriously.

Example: “I will never lose this weight.” “I feel so fat all the time.” Also, let others know that it’s no longer okay to put you down or joke about your physical appearance. Remember this: We teach people how to treat us. Don’t laugh at their jokes about you or themselves or anyone. It’s not funny, it picks at your spirit until your self-worth quits fighting. You can say, “stop,” no matter how they feel about it.


Tell yourself the truth, and then live with it. OUCH!

Yes, we rarely really want to see ourselves as the self-deceiving and creative people that we are. There’s nobody “out there” with a tally card. It’s just you and your body and your health. If you tell yourself the truth, what will you hear?

Example: “The truth is, I’m afraid to lose weight because I won’t feel in control and safe.” This is a pretty common feeling and thought by women.


food - tiger watermelon

Love every morsel of food you eat and enjoy every morsel of food you love!

Example: “Oh, I love strawberries and cream.” “I just so love garlic bread!” Enjoy food. It’s here for us to enjoy. No “tags” to the back of your joy statement like, “but…”. Nope, just stop at your enjoyment.


Love yourself. No matter how you look, love yourself. Start any change from where you are, one new positive conscious choice at a time. Or not! Either way, love yourself. In fact, fall madly in love with yourself this summer. See how your life, thoughts, beliefs, habits and life around food start changing naturally. Why? Because what we resist persists. What you put out comes back like a boomerang. Just love.

Happy summer!


telephone - retro

I am a Priority Coach for Lifestyle and Wellness Change and Transformation. I work with people worldwide by telephone.

Contact my office for your free 20-Minute Consult to discuss your needs. kim@drdeclutter.com



Evelyn Kozak Dead: World’s Oldest Jewish Person Dies At 113, Don’t Miss Her Lovely Story

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What are your great stories? Evelyn had lots of them. She was spellbinding!

New York-born Evelyn Kozak, 113, known for her love of scrabble and literature, died after suffering a heart attack on Tuesday morning (6/11/13). She was buried in Queens.

Ms. Kozak, a former valedictorian at her grammar school in Brooklyn, attributed her longevity to her healthy lifestyle.

A mother of five, she outlived two of her children and two husbands having survived two strokes and the Spanish ‘flu. She has 10 grandchildren, 17 great-grandchildren and one great-great grandchild.

The supercentenarian, an ardent Zionist and practising Jew, was named the seventh-oldest person in the world. The oldest person in the world, Jiroemon Kimura from Japan, died on Wednesday aged 116.


What habits would you have to change and add to your daily routine to live healthier and longer?

Get your walking shoes out and your best habits (not to be confused with being a nun!) Here is her short list of her secrets to long life:

  • Be curious
  • Read veraciously
  • Do what’s best for your health
  • Walk 5 miles/day!
  • No smoking or drinking
  • No chasing the boys!
  • Be kind and of good spirits
  • And, Help. Help. Help others.

Read more here: Article.


Secrets of Longevity: Hundreds of Ways to Live to Be 100

How to Live to 100: Be Healthy, Be Happy, and Afford It

How to Live to Be 100, by George Burns

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