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Essential nutrient-rich staples

Essential nutrient-rich staples

Dec saples, Incorporating steak Essential nutrient-rich staples fish into your diet helps support muscle growth and repair, improves brain health, and boosts overall immunity. Use profiles to select personalised content.

Essential nutrient-rich staples -

Try this: Cook bulgur as you would oatmeal. Top it with honey and chopped nuts for breakfast or a hearty snack. Or try Minty Bulgur Salad With Salmon and Cucumbers. Whole-grain pasta contains three times the amount of fiber per serving as the typical semolina variety.

Skip pasta that is labeled "multigrain," as it may be made with several grains that aren't necessarily whole ones. Try this: Toss whole-grain pasta with pesto, chopped arugula, and grated lemon zest. Or try Whole-Grain Spaghetti With Kale and Tomatoes.

These burrito mainstays boast antioxidants and magnesium, which help maintain nerve and muscle function. They're also a source of potassium and fiber. Try this: On a baking sheet, toss canned black beans with olive oil, ground cumin, and salt. Roast at degrees F until crispy, about 10 minutes, for a tasty snack.

Or try Cuban Black Beans and Rice. You'll get iron, folate, and at least a dozen flavonoids —compounds that are loaded with antioxidants. Try this: Blend a handful of spinach into your favorite fruit smoothie. Or try Shrimp Pil Pil With Spinach. A chili essential, kidney beans are a plant-based protein packed with fiber.

They're also a great source of antioxidants. Try this: Make a quick salad with kidney beans, olive oil, fresh lime juice, and fresh cilantro. Or try Three-Bean Chili With Spring Pesto. It may cook like a grain, but quinoa is actually an herbaceous plant. It's a complete protein, meaning it contains all nine essential amino acids and offers the same energy and satiety you would get from meat, sans the fat or cholesterol.

Try this: Stir fresh lemon juice and chopped fresh dill into cooked quinoa. Or try Spiced Cod With Broccoli-Quinoa Pilaf. A protein powerhouse, lentils are flush with folate, a nutrient that supports healthy cell growth and function, and may prevent certain birth defects.

Try this: Toss cooked lentils with extra-virgin olive oil, red wine vinegar, chopped celery, and fresh thyme. Serve over salad greens. Or try Winter Lentil Soup. Salmon contains heart-healthy fats including omega-3 fatty acids and it's one of the few food sources of vitamin D.

The fish may also help keep your skin glowing. For guidance on how to shop for the most sustainable varieties, look for MSC Certified wild salmon or BAP- or ASC-certified farmed salmon.

Try this: For breakfast, mash some avocado on whole-grain toast and top with flaked poached salmon. Or try Sheet Pan Salmon With Potatoes and Broccolini. A dinner staple from the leanest part of the bird: half a breast has around 2.

Try this: Shred cooked chicken and toss with olive oil, raisins, curry powder, and fresh lime juice. Or try Stuffed Chicken Breasts With Tomato Salad. Your go-to source for vitamin C, which, among other useful traits, may stimulate collagen synthesis to keep skin looking supple.

Try this: Roast orange wedges along with salmon. Or try Salmon Fillet With Citrus and Thyme. This protein-rich winner is an acquired taste for some, but totally worth it.

Loaded with vitamins D and B12, sardines are also an excellent source of calcium and omega-3 fatty acids. Try this: Toss chopped sardines into a salad of cucumbers, tomatoes, and fresh parsley.

Almonds are packed with monounsaturated fatty acids, which keep blood vessels healthy. These nuts are also a source of calcium and cholesterol-lowering fiber. Try this: Fold chopped almonds into cooked whole grains, along with raisins or dried currants.

Or try Chickpea Pasta With Almonds and Parmesan. Extra-virgin olive oil is an outstanding source of monounsaturated fats.

This tasty Mediterranean staple is a source of cancer-fighting polyphenols and may even cut the risk of heart disease.

Try this: Gently heat olive oil with fresh herbs such as rosemary and thyme. Drizzle on pasta, steamed vegetables, or sandwiches in place of mayo.

Packed with fiber, this superfruit contains a large amount of the antioxidant group "anthocyanins". Try this: Serve over vanilla frozen yogurt with a pinch of ground cardamom. Or try Frozen Blueberry Lemonade.

Food and Drug Administration's recommended daily dose. It's also a key source of vitamin K, which helps blood clot properly.

Try this: Toss with olive oil, garlic, and crushed red pepper. Roast at degrees F until tender. Sprinkle with grated Parmesan before serving. Or try Orecchiette With Roasted Broccoli and Walnuts. Chia seeds are small but mighty. They are packed with antioxidants, minerals, fiber, and omega-3 fatty acids.

They're also a great source of calcium, phosphorus, and magnesium, which means they can improve bone health. Try this: Make your own chia seed pudding with milk and a sweetener of your choice. Or try Chia Pilaf With Pesto. Dietary Guidelines for Americans.

Food sources of dietary fiber. Date Accessed April 23, Ashraf R, Shah NP. Always dilute it with water. Simply add Tbsp apple cider vinegar to fluid ounces of filtered water. You can also try mixing it in a salad dressing or adding a splash to herbal teas.

Disclosure: The same disclosure from the extra virgin olive oil section and my work with Bragg applies here. Nutritional yeast seasoning is a pantry essential because it provides a convenient, shelf-stable source of plant-based protein and fiber. When looking for shelf stable sources of protein, it can be difficult to find a variety of options that are low in the glycemic index and do not pack in the carbohydrates think beans, lentils, quinoa.

There is nothing inherently wrong with these foods, in fact they can be nutritious but nutritional yeast is a great alternative source of protein because it contains 5g of protein with 2g of fiber and only 1g of net carbohydrates per 2 Tbsp.

As an added bonus, nutritional yeast is also rich in B vitamins that are important for supporting energy. Purchase nutritional yeast that is non-gmo and certified gluten-free.

Try it on salad, popcorn, eggs, and in other nourishing bowls. Dark chocolate is known as a superfood for a few reasons. It is rich in flavanols that have been shown to have cardiac benefits and may be associated with lower blood pressure. It also contains a variety of micronutrients such as iron, magnesium, and zinc that are necessary for your body to function optimally.

In terms of immune and anti-inflammatory benefits , cocoa has been associated with modified T cell and antibody function, helping to strengthen the adaptive immune response. It has also demonstrated anti-inflammatory potential. If you are dairy-free, be sure that you are choosing a bar without milk.

Enjoy squares of dark chocolate by itself, add a splash of nut butter to the dark chocolate or add the chocolate to berries. You can also use raw cacao powder in my Cherry Chocolate Energy Bars or my Cacao Coconut Bliss Balls.

Protein powder is a great pantry staple to have on hand since it is an easy, shelf-stable source of protein. There are three things that determine the effectiveness of protein powder: the amino acid content, digestibility and bioavailability.

See below for three different type of powder: Grass-fed Whey : Research has shown whey is a complete source of protein and it has an exceptionally high amino acid content specifically the branch chain amino acids isoleucine, leucine and valine , a rapid digestibility and high bioavailability.

Always choose grass-fed and pasture-raised whey protein when purchasing. Plant-based Protein If you have a severe dairy allergy or sensitivity or avoid animal products, plant-based protein powders are great options. Collagen is sourced from animal bones, skin and connective tissue.

While there are gut healthy benefits and it is easy to use in different dishes, collagen does lack the essential amino acid called tryptophan and is also low in methionine.

Your body likely makes up for that with your overall protein throughout the day but you will want to consider using whey, beef or vegan protein powder post-workout.

I recommend looking for organic protein powders that have few ingredients; and no added sugars, artificial sweeteners, preservatives or fillers. Try incorporating protein powder into smoothies or simply mixing it to a shaker bottle with your favorite dairy-free milk like unsweetened almond or cashew milk.

These citrus powders can help! Vitamin C is a potent antioxidant that plays an important role in enhancing your immune system.

Hospitals in New York City recently reported that they are giving patients with Coronavirus high dose intravenous vitamin C. The True Lemon Energy powders have 90mg of vitamin C in one serving. The ingredients are: Citric Acid, Natural Flavor, Stevia Leaf Extract, Beet Juice For Color , Malic Acid, Caffeine, Ascorbic Acid Vitamin C , Lemon Juice Solids.

As you can see, each packet also has mg of caffeine and are sweetened with stevia. For a non-sweetened variety, you can also try their citrus powders True Lemon, True Lime or True Orange although these do not contain vitamin C.

Of course, you can also always purchase whole lemons and limes to keep in the refrigerator. Walnuts are one of the most nutrient-dense nuts that exist. They contain phytonutrients and omega-3s that can help reduce risk for cardiovascular disease. They have been associated with reduced triglyceride levels, LDL bad cholesterol levels, and improvements in blood flow.

A randomized controlled trial conducted on healthy adults also found that walnut consumption may benefit the gut microbiome. Half of the participants started off on the nut-free diet for 8 weeks while the other half were assigned to the walnut diet, and both groups swapped at 8 weeks. The study found that, while on the walnut diet, participants had a higher production of beneficial bacteria, as compared to the group that avoided nuts.

When purchasing walnuts , look for raw and unsalted. Add walnuts to your favorite baked goods—like these muffins —or simply snack on a small handout throughout the day. Active components of green tea include epigallocatechingallate EGCG , theanine, and caffeine.

The polyphenol content found in green tea is particularly high in the catechin epigallocatechingallate EGCG. Animal studies have shown that EGCG may support immunological health by inhibiting cytokine production and T cell proliferation.

In other studies, green tea has been associated with lower cholesterol and blood pressure, in addition to protection against cancer cells. In one randomized trial , green tea blended with pomegranate, broccoli and turmeric demonstrated improved outcomes for PSA levels in men under active surveillance.

Try to select brands of green tea that are organic. Nut Pods are an amazing way to enjoy coffee creamer without relying on low quality traditional cream options. This creamer alternative is dairy-free and shelf-stable, making it perfect for those with dairy sensitivities, allergies, or lactose intolerance.

They also come in delicious flavors to make you feel like you are visiting your favorite coffee shop, even when you are stuck at home. Stock up on Nut Pods if you enjoy them. You can purchase the smaller Add to coffee, green tea, black tea, herbal tea, and even as a cream substitute in your favorite recipes.

Who knew that the key to improving your health could be simply spicing up your dishes! Spices have long been used for their anti-inflammatory and antioxidant properties. In fact, turmeric has been used for centuries as a treatment for many ailments due to the fact that it can modulate the activity of different immune cells.

Looking for an alternative to rice as a base for stir-fries or grain bowls? Check out buckwheat. According to the USDA , one cup of cooked buckwheat has over 5. This grain is versatile and you can enjoy it for breakfast, lunch or dinner. If you want to increase the vitamin and mineral properties in your meal, cook buckwheat in bone or beef broths.

Canned beans are versatile and can be used as a main or side dish or even tossed on a salad for added protein or fiber. RDN Lorena Drago keeps chickpeas, black beans, kidney beans and cannellini beans in her pantry for a go-to meal. Canned beans are convenient and save time in the kitchen. But pre-cooked beans can be high in sodium.

RD Rachel Naar explained that protein helps stabilize blood sugar levels and keeps us satisfied until our next meal. You can eat it directly out of the can or make a quick sandwich. One of her preferred quick meals is to mix tuna with avocado mayo and put it on crackers.

RDN Grace Clark-Hibbs make a simple weeknight pasta dish that combines canned tuna with garlic, lemon juice or zest, olive oil, capers and sun-dried tomatoes.

Tomato sauce and canned chopped tomatoes can become several dishes. According to Drago, with a can or jar of chopped tomatoes or sauce, you make tomato soup, a tomato sauce to serve with pasta or even a hardy salsa.

She likes to make a nutritious vegetarian meal — pasta with tomato sauce with frozen vegetables, canned cannellini and grated cheese. Another healthy dish Drago likes to make is salsa. She combines chopped tomatoes, mangoes, frozen or canned corn, canned beans, olive oil, avocado and seasoning and serves with tortilla chips.

RD Susan Greeley , an instructor of plant-based culinary arts at the Institute of Culinary Education , likes to make a tomato sauce with simple ingredients. Tomatoes are packed with lycopene, an antioxidant that repairs cell damage, Drago explained.

Plus, they are high in vitamin C, and have considerable amounts of calcium and vitamin K, which help maintain strong bones. Easily found on most grocery store shelves, chia seeds are tiny, black and nutrient-dense. They can be used to make chia seed pudding or enhance other dishes, such as a smoothie.

Want a quick and nutritious breakfast? Make chia seed pudding the night before and set it in the fridge. A serving size of chia seeds is an ounce 28 grams and packs almost 10 grams of fiber and around 4.

Essential nutrient-rich staples stocking nytrient-rich pantry for Essentiql next few Essential nutrient-rich staples of nutrient-rjch distancing, be sure that Eesential have plenty of nutrient-dense foods on hand that will fuel Essential nutrient-rich staples health rather Antioxidant-rich foods for athletes fuel stress and inflammation. Now Eszential you have fewer distractions, less travel and no work events, this is the perfect time to invest in your health. Use this downtime as an opportunity to invest in new behaviors and fuel with foods that will make you feel the best. That means skip the pasta and cookies and load up on foods that fuel your cells with anti-inflammatory messages. Skip laying on the couch for hours watching Netflix and prioritize an immune-supporting workout. Pass on going to bed late at night and wind down earlier so that you can prioritize rest.

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How The Six Basic Nutrients Affect Your Body Satples your kitchen with nutrienr-rich that are high in nutrients like fiber and protein can help you Essetnial more Body image self-esteem and Essential nutrient-rich staples after eating. Plus, having Essential nutrient-rich staples choices on hand can help you limit your Nutrient-ich of Holistic foods nutrient-rihc in nutrients, making it easier to eat healthy foods and reach your Essential nutrient-rich staples goals. Foods that Weekly meal schedule highly processed Ewsential to be easier to keep on hand since they typically last longer, but unfortunately, they are often also high in ingredients like refined carbohydratesadded sugars, sodiumand trans fats. While not all highly processed foods are inherently bad for you, if your kitchen is stocked with lots of these items, it may be time for a purge. Consuming too many highly processed items on a regular basis can contribute to the development of conditions like high blood pressure, diabetes, obesity, and even cancer, which is why keeping them out of sight can be a great way to start your health journey. Well, you can safely bet that whole foods like fresh produce, legumes, and fresh cuts of meat are not highly processed.

Essential nutrient-rich staples -

Natural nut and seed butters are long lasting, healthy alternatives to their commercial counterparts, which typically contain added oils and sugar. Nuts and seeds can be used in many dishes, including oatmeal, yogurt, trail mix, and salads. Nut and seed butters make excellent additions to smoothies and can be added to sauces or spread onto fruits or veggies for a quick, satisfying snack.

When in a pinch, grain-based dishes like salads, grain bowls, soups, and pilafs make a great choice due to their versatility and convenience.

Depending on the type, grains like spelt, brown rice, amaranth, bulgur, oats, and quinoa can be kept safely at room temperature for months to years, making them a smart choice to buy in bulk 6. Plus, these grains are excellent sources of fiber and micronutrients, including B vitamins, manganese, and magnesium, and eating them may help protect against conditions like heart disease and certain cancers 7.

Many fresh fruits and veggies, such as berries and greens, are highly perishable. Yet, buying these foods in frozen form allows you to always have nutrient-dense produce on hand. Nutrition-wise, frozen fruits and veggies are comparable to fresh produce in micronutrient content, making them a healthy and convenient freezer staple 8.

Try adding frozen greens to sautés, soups, and smoothies. Frozen berries can be used similarly to fresh berries and add natural sweetness to oatmeal, smoothies, baked goods, and yogurt parfaits. Everyone needs a little sweetness from time to time.

Honey and maple syrups are natural sweeteners that offer unique health benefits. For example, raw honey has antimicrobial and anti-inflammatory properties and contains powerful antioxidants. Maple syrup is also rich in antioxidants and contains small amounts of nutrients like magnesium, potassium, and manganese 9 , 10 , Honey and maple syrups can be used to add flavor and depth to both sweet and savory recipes.

Just remember to use these sweeteners sparingly, as too much sugar from any source can harm your overall health.

Apple cider vinegar has multiple uses in the kitchen. In addition to its versatility, this tangy vinegar is incredibly healthy.

Research has shown that it may have antidiabetic, anti-inflammatory, antioxidant, and heart-health-promoting properties 12 , 13 , Certain fats, including coconut oil , ghee, and olive oil, can be safely kept at room temperature for a year or more, depending on the type.

For this reason, you can buy these pantry staples in larger quantities so that you always have a healthy fat source on hand Cooking with these healthy fats helps add flavor to recipes and enhances the absorption of fat-soluble vitamins, minerals, and antioxidants from food Fermented foods like sauerkraut, kimchi, and pickles are delicious and versatile, and they offer a number of health benefits.

Research has shown that they can improve digestive health and may help reduce inflammation and blood sugar levels 17 , 18 , Plus, these foods are long lasting, so you can stock up without worrying about food waste. For example, sauerkraut and pickles can be stored at room temperature for up to 18 months 1.

You can enjoy these tangy foods straight out of the jar, or use them as flavorful toppings for salads and other dishes. Turmeric , cayenne pepper, rosemary, cinnamon, ginger, oregano, and cumin all offer impressive health benefits and may help reduce inflammation and lower your risk of certain diseases Garlic and onions are the backbone of many recipes and favored by both professional and home cooks for their versatility and long shelf life.

Both have also been shown to benefit your health in many ways, and enjoying them regularly may help reduce your risk of various illnesses, including certain cancers, mental decline, heart disease, and diabetes 21 , 22 , Although many fresh fruits and veggies spoil quickly even when refrigerated, there are a number of long-lasting varieties to choose from.

Sweet potatoes, butternut squash , apples, beets, cabbage, spaghetti squash, rutabagas, pomegranate, carrots, and citrus fruits are just some examples of fruits and veggies that can keep for a few weeks or more when stored in the fridge or on the counter.

Having a good supply of frozen poultry , meat, and fish can help you prepare healthy, protein-rich meals when fresh animal protein sources are limited. Adding a dash of hot sauce or drizzle of tahini to a recipe can bring a dish from boring to sensational in a matter of seconds.

Tahini, salsa, coconut aminos , balsamic vinegar, coconut butter, mustard, nutritional yeast, tamari, raw honey, and sriracha are just some examples of multi-purpose condiments that are not only tasty but also healthy.

Eggs are a versatile food that can be enjoyed at any time of the day. Although eggs are considered to be perishable, they can last up to 5 weeks in the fridge Try making a nutrient-dense veggie omelete or adding a fried egg to oatmeal, salads, or vegetable dishes to boost the protein content.

Purchase pasture-raised eggs if you can. Eggs from pastured hens are not only more nutritious than those of caged hens but also the hens laying them are typically treated much better.

They have space to roam outdoors and the ability to partake in normal foraging behavior 27 , Yogurt can be used in a variety of ways in the kitchen, making it a must-have in any well-stocked fridge.

It can be enjoyed with berries, added to smoothies, dolloped onto veggie dishes, or used to add creaminess to sauces and soups. Although many people reach for nonfat and reduced fat yogurt, full fat yogurt is highly nutritious and has been associated with a number of health benefits.

For instance, eating full fat yogurt may protect against heart disease and the development of belly fat, which is a risk factor for many conditions, including diabetes 29 , 30 , Most yogurt can be kept for up to 3 weeks in the fridge and even be enjoyed well past its expiration date, as long as it still looks, tastes, and smells fresh 32 , Having your fridge, pantry, and freezer stocked with healthy foods can ensure that you always have ingredients on hand to prepare a healthy, home-cooked meal.

By purchasing a few of the foods listed above during your next few grocery outings, your kitchen will be fully stocked with healthy staples before you know it. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers.

Non-perishable foods can be stored at room temperature for months or years without spoiling. Here are 12 of the best non-perishable foods.

One g cup of cooked bitter melon contains 53 calories and also provides:. How can bitter melon benefit people with diabetes? Cocoa powder provides iron, magnesium, copper, and manganese, as well as antioxidants. A cup of cocoa made with milk but no added sugar can make a nutritious treat.

However, the amount of nutrients you can get from eating a reasonable amount of chocolate is unlikely to have significant health benefits. The American Heart Association recommends eating a little chocolate for enjoyment, but not for its health benefits.

Dark chocolate and cocoa are very high in minerals and antioxidants. Eating them regularly may provide various health benefits. No single food can provide all the nutrients you need, but potatoes are high in nutrients and relatively easy to produce in many places, making them the most important non-cereal staple crop worldwide and essential for food security in many places.

Fried potatoes and potato chips, however, may be detrimental to health due to added fat and factors related to processing.

Baked potatoes in their jackets are likely the healthiest option. It is not possible to identify a single healthiest food, but the healthiest diet will be one that contains a variety of fresh, plant-based foods and provides a range of nutrients. Some of the most nutritious foods you can eat are oily fish, eggs, avocados, potatoes, and green leafy vegetables.

The more processed a food is, the more likely nutrients are to be destroyed or unwanted nutrients — such as sugar — to be added. Dates are high in antioxidants, minerals, and other nutrients. They provide energy and can help sustain life in harsh desert conditions. Some research suggests they may have health benefits.

But, they do not provide protein or other nutrition you need long-term. People have also used potatoes as a survival food, but eating only potatoes would likely have a negative effect on your health.

Nutrient-dense foods are rich in nutrients relative to their calorie content. These include various healthy foods such as whole vegetables, fruits, cocoa, seafood, eggs, and liver.

Typically, however, the best diet will always be one that contains as wide a variety of fresh foods as you can obtain and afford, as no single food can provide all the nutrients your body needs.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. This is a list of 10 nutrients that are not found in animal foods.

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 12 Of The Most Nutrient-Dense Foods You Can Eat. Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — By Kris Gunnars, BSc — Updated on July 6, Salmon Sardines Kale Seaweed Garlic Shellfish Potatoes Liver Berries Eggs Bitter melon Dark chocolate FAQ The bottom line Knowing which foods are nutrient-dense can help with meal planning and nutrition strategies.

Bitter melon. Cocoa and dark chocolate. Frequently asked questions. The bottom line. How we reviewed this article: Sources.

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Jul 6, Written By Kris Gunnars. Medically Reviewed By Marie Lorraine Johnson MS, RD, CPT. Feb 23, Written By Kris Gunnars. Share this article. Read this next. By Rachael Ajmera, MS, RD and Heather Hobbs.

The 12 Best Foods for Healthy Skin. By Kris Gunnars, BSc.

Plus, many nonperishable foods nutrient-irch packed with nutrition. While Beta-alanine and exercise capacity for pantry items, Essential nutrient-rich staples nutrinet-rich some factors to consider to make healthier choices. Below, nutritionists share the staples they always have in their pantry to make simple and nutritious meals. Looking for an alternative to rice as a base for stir-fries or grain bowls? Check out buckwheat. Essential nutrient-rich staples

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