Running Vs. Psoriasis

A new study suggests that avid female runners and cardio buffs may enjoy a surprising benefit — they may be less likely to get psoriasis than less-active women.

Researchers from Brigham and Women’s Hospital in the US found that women who spend about two hours a week running, or an equivalent type of aerobic exercise, a week have a 25 to 30 percent lower risk of psoriasis.

“Among the individual vigorous activities we evaluated, only running and performing aerobic exercise or calisthenics were associated with a reduced risk of psoriasis,” the researchers wrote in the study, published this week in journal Archives of Dermatology. “Other vigorous activities, including jogging, playing tennis, swimming, and bicycling were not associated with psoriasis risk.”

The 14-year study included data from 86,665 women who were part of the Nurses’ Health Study II. At the start of the study in 1991, none of the women had psoriasis. While keeping tabs on the women’s physical activity over the years, researchers found that 1,026 of them developed psoriasis.

“In addition to providing other health benefits, participation in vigorous exercise may represent a new preventive measure for women at high risk of developing psoriasis,” the researchers added.

Prior research has already confirmed that being overweight and smoking can boost your chances for the chronic skin disease, which results in itchy, painful patches on your skin.

Another recent study also found that women who drannk two or more beers weekly had a 72 percent greater chance of psoriasis than those who did not drink any alcohol.

If you already suffer from psoriasis, you may want to try these home remedies recommended by the MayoClinic.com, a respected health information site affiliated with the US-based Mayo Clinic:http://www.mayoclinic.com/health/psoriasis/DS00193/DSECTION=lifestyle-and-home-remedies [source]

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Why trail running is good for you

Reblogged from Breathe Magazine:

Trail Running has many benefits. As one of the people who’s getting addicted to this kind of running event, I can’t help myself to blog this article that I’ve read in the web yesterday and share it to everyone.

Breathe magazine has come up with a little fun illustration about trail running. Now, next time you get out for a run on your local trails, give a thought to some of these benefits and see if you can achieve point number 11.

Benefits of Trail Running

  1. Fresh Air – Although the air outside is generally cleaner than the air inside, and this is true of many running trails, there are areas that require our attention. Clean Air Champions are certainly championing this topic and they provide excellent resources for athletes throughout the world.
  2. Changing Scenery with Every Run – No two runs are the same – the way the light hits the trees, where you place your foot, the cool crisp air and the steam from your breath; it’s fluid.
  3. Love Handle Remover – Spot reduction does not work. Never did. Doing side crunches upon side crunches will not leave you feeling any better about flabby handles. Have a read through Livestrong.com’s article on running and love handles!
  4. Gives You Legs of Steel – Self explanatory. Try fell running and see what that does for “Legs of Steel.”
  5. Get to Wear Funky, Wild-Colored Shoes – This year “wild-color” is even more prominent. Have a look at some of the trail running shoes from Salomon, Merrell and The North Face.
  6. Mother Nature Provides Awesome Rest Areas – Yes she does: Rocks, Hills, Fallen Trees, Stumps…wait, stumps are man-made. Yup the trail was put there by someone or some organization and many have been carefully planned. It’s all of our responsibility to maintain the trails that we use. The IMBA have provided two great books about managing mountain biking trails.
  7. No Need to Wait for a Porta Potty – how to sh*t in the woods is a topic that has been written about, blogged about and even broadcasted on youtube. If you can master it, and make sure you clean up appropriately, your body will thank you and so will the others on the trail. And if your precision is up to spec, so will your funky, wild-colored shoes.
  8. Hard Ass is a Legitimate Compliment – toning the buttocks is a great side effect of running but now you can respond when someone calls you a hard ass. Thank you very much.
  9. You Get to Actually Use the Cool Gear you Bought at REI –That CamelBak will no longer smell like fresh plastic of a new item, but rather a musty sugar water smell from your favorite sports drink.
  10. Clears a Cluttered Mind – a typical strategy for stress release and clearing a busy mind is to run. The brain needs a lot of oxygen to function efficiently. Endurance activities, like running, increase the available oxygen in the bloodstream. More oxygen in the bloodstream means more oxygen for your brain. More oxygen to the brain means a happier brain. A happier brain means a more efficient brain and a brain more apt to handle the stresses and clutter of regular life.
  11. Puts a Big Smile on your Face – no explanation needed here if you have read the previous 10 points.

Trees, trails and sea of clouds

Summer season is officially over and rainy day has just arrived. What is the better way to end this season with the bang? Trees, trails and sea of clouds! That’s how it is. Last Sunday I was lucky to participate on the first leg of Nature’s Trail Discovery Run held in Brgy. San Andres, Tanay, Rizal. I was one of the bloggers who invited by Sir Jared to test the race route 3 weeks ago but unfortunately I wasn’t able to join them. So this time I make sure I can join them in this race because this is too good to miss out.

My anxiety level that day was really high; I can’t even sleep in the bus while on our way to the venue. Maybe I’m just excited, hehe. When we arrived in the scene I can feel the excitement of the runners in their faces as they leave the bus and make their way to the basketball court where all the runners gathered. You can see already many runners are doing their usual routines like stretching, jogging around the court and photo-ops. After getting my race bib from team norphl, had a little breakfast, placed my luggage to the baggage area and quickly ran to corner not far from the starting are to have my preparation to the race.

I thought it’s going to rain that day because there’s no sign from the sun that he will shine. But later that morning, I think 8 a.m. he started shows up. The weather that day was good and it’s a sunny one so my main strategy is to finish the race as quickly as I can but I can’t resist the beauty of Tanay. Here are some pictures I took during the run. Enjoy!

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Here’s what I’ve noticed in this event:

  • Registration Fee > medal + finishers shirt + race kit + unmatched beauty of nature = 950 (21k) SULIT!
  • Registration Venue > online registration and registration sites were accessible
  • Participants > participation is limited for both 10k and 21k categories
  • Race Kit > helpful reminders included inside the race kit and Bib no.
  • Singlet > no singlet provided
  • Transpo > additional 200 for the transpo
  • Portalets > i failed to notice if there was any
  • Campers Village > campers may do overnight
  • Baggage Counter > was able to utilize this facility
  • Website & Facebook Page > information about the event and quick response by the CHR in any inquiries is a plus points
  • Gun Start > gun start of this event was on-time and early
  • Program Host > Supladong Runner did a really good job hosting this event.
  • Distance > only 2 distances are available (10k & 21K)
  • Hydration > the water was aplenty
  • Photographers > thanks Team USB for providing the pictures
  • Route > its challenging and grueling route I’ve ever experience plus bridge and rivers. 🙂
  • Banana Station > only 1 banana station is provided despite of 3 that is originally illustrated in the manual including in the kit
  • Buko Station > this one is for free provided by the locals
  • Timing Issues > I don’t have timing issues in this event and result was accurate
  • Kilometer Markers > I’ve seen no KM markers in this event, correct me if I’m wrong
  • Directional Sign > They may not large as runrio but you can see them
  • Marshals > although some marshal gave wrong directions to other runners there are still some that are very helpful and knowledgeable on the race route
  • Loop Cords > we received plastic cord for a loop cords at each major turnaround points
  • Taho Station > I didn’t experience this at the finish line 😦 If they provide this I hope in the next leg there will be enough for all the runners
  • Medical Team > ambulance for medical emergencies are provided
  • Prize > trophy, medal and cash prizes were given to the top 3 finishers in both category
  • Special Raffle > lucky winner may win viking trail shoes from norphl
  • Loots Bag > freebies on paper bags (mineral water, banana, mini chocolates and soda)
  • Race Results > visit PIMCO’s FB page for race result

My opinion

Thank God I’ve finished this race without any serious injury. Although I’ve finished the race in 5 hrs. and 19 mins. I’m still proud on what I’ve accomplished and still hunger for more. This is my fifth trail run for this year and every trail runs I conquered, each one is totally different. This is what I liked in this kind of event. You learned a new lesson every time you finished the race and met new people that you can add in your circle of life.

This will not happen without the invitation from Sir Jared a.k.a. Supladong Irish. Because of him I was able to join such a great event like this. I owe you one Sir. Also, I would like to thank PIMCO, Team NORPHL, and all the sponsors who made this event very interesting and challenging. You gave us a trail to remember. I hope the 2nd leg has more to offer. I’m looking forward to run in the 2nd leg of this trail run trilogy.

Btw, the 2nd leg is happening on Sept. 1-2. Registration is now ongoing. Visit the PIMCO event site here for more details. Its better to register early to avoid inconvenience plus this will give you time to train for the coming event. If you missed the first leg this is the right time to bounce back and experience the beauty of nature. Congrats to everyone who finished the race! See you all at the 2nd leg!

Alternative ways to get sweaty

Improve your stamina, strength, flexibility and coordination

One of the main problems with maintaining any form of exercise is that if you don’t actually like what you’re doing, then you’re unlikely to continue with it in the long term. If your exercise activity isn’t enjoyable, your motivation will soon wane and it will be easy to find an excuse not to dig out your training shoes from the bottom of your bag. So, here are a few alternatives to get you started…

Alternative exercise activities: what to look for

Ideally you should get involved in as wide a range of enjoyable exercise pursuits as possible, so that you will benefit from improving your staminastrength, flexibility and coordination — which are the main components of fitness. When you’re thinking about leisure activities to do, run through the following checklist and try to choose activities that maintain and develop these components:

  • Stamina. Stamina is arguably the most important element of a health and fitness program, because if your cardiovascular (CV) system — i.e. your heart and lungs — is strong then you are guarding against long-term heart problems. Choose activities that get you breathless, as this will mean you are getting a good CV workout.
  • Strength. Building all-round strength is vitally important for enabling you to carry out everyday tasks with ease and for maintaining good posture. Activities that exercise a wide range of muscles all around the body are best, as they will give you balanced and total body strength.
  • Flexibility. An often underrated fitness component, having good flexibility means that you are supple and relaxed and are not restricted in any way for your range of movement. Also, if you are flexible you are far less likely to get injured, because inflexibility is the primary cause of soft tissue injuries.
  • Coordination. If you are well coordinated, you will be able to carry out exercises — and any other daily activities! — Smoothly and efficiently.

Alternative exercise activity ideas

Not every suggestion below is likely to suit you — but if you try one or two you will be safe in the knowledge that you are making a positive contribution to your health and fitness. Our suggestions may even inspire you to think of some of your own alternative exercise activities.

Dancing

Whether it’s strictly ballroom or strictly dance fever, hitting the dance floor is a fantastic way to burn calories and get an all-over workout, and contributes to your fitness as follows:

  • Stamina. Vigorous dancing is definitely a good CV activity — and the longer you do it for, the greater the benefits will be to your stamina!
  • Strength. Dancing is generally more restricted to improving leg strength — although if you can throw your partner around using some of the more ‘gymnastic’ moves, you’ll build upper body strength too.
  • Flexibility. High kicks and a wide range of movements will help to keep you lose and supple, and will help to improve your flexibility.
  • Coordination. If you’re struggling with coordination, dancing is certain to help you improve. Regular turns on the dance floor will help you to maintain your balance and control.

Go Ape!

An exciting range of forest-based high-wire activities, comprising challenging courses that involve climbing, zip wires, balance beams and a whole range of fun-filled activities.

  • Stamina. A session lasts for 2 to 3 hours — so although you take it at a steady pace, you will need some stamina to complete the course.
  • Strength. With all the climbing involved you will get a good upper body workout — and because you’re on your feet the whole time, your legs will benefit too.
  • Flexibility. All the stretching and reaching for hand-holds along the course will help to maintain your arm and leg flexibility.
  • Coordination. Your coordination will definitely improve here, because you’ll be continually coordinating your hands and feet as you traverse the various obstacles.

Dinghy sailing

This is very different to clipping along in a large yacht! Whether you’re crewing or at the helm, sailing in a small dinghy can provide an all-over body challenge, particularly if you enter a race and you’re constantly striving for extra speed!

  • Stamina. It may come as a surprise, but a considerable amount of stamina is required for vigorous sailing. Constantly shifting position to balance the boat can make you breathless — indicating that your CV system is getting a good workout.
  • Strength. From rigging and de-rigging to hauling on the sheets, upper body strength is very important. Additionally, if you’re in a less stable boat where you spend most of the time leaning out or on a trapeze, your abs, oblique’s, core and back will get an extremely challenging workout!
  • Flexibility. Good flexibility is very necessary for dinghy sailing. Having a good range of movement and being able to stretch as you balance against the wind is vital.
  • Coordination. Successful small boat sailing requires you to multi-task, as you’ll be frequently hauling on the sheets, tacking, shifting position and balancing all at the same time — so your coordination will certainly improve!

Horse riding

Galloping across a field on the back of your trusty steed might at first glance seem as if your mount is doing all the work rather than you. However, horse riding brings many fitness benefits:

  • Stamina. Maintaining an upright posture while continually controlling a moving horse at speed will leave you quite out of breath as you balance and bounce up and down on the stirrups. The longer your ride is, the greater the benefits will be to your stamina.
  • Strength. Your upper body strength won’t greatly benefit, although a good degree of back, abdominal and arm strength will be required. However, core strength is vital because you will need to control your horse’s movements with very small body movements of your own while maintaining an upright posture — so your core strength will improve.
  • Flexibility. There are few flexibility benefits from horse riding, but you do need a good measure of all-round mobility to successfully ride your mount.
  • Coordination. This is important because you will have to marry up small body movements with control of the reins — plus hand-to-eye coordination will be required when you negotiate trails and obstacles.

Climbing

Whether you’re indoors on a man-made climbing wall or in the great outdoors, climbing is an excellent fitness activity that provides many benefits:

  • Stamina. Hauling your bodyweight up a wall or rock face is challenging and can take anything from minutes to hours. Climbing will therefore help to improve your endurance.
  • Strength. Climbing exercises require both upper and lower body strength — particularly as you’ll often be supporting your own weight for lengthy periods.
  • Flexibility. Stretching for elusive handholds while spread across a rock face requires very good flexibility. Eventually you’ll be able to use the handholds that less flexible climbers can’t reach!
  • Coordination. In a similar way to when you go on a ‘Go Ape!’ course, you will be continually coordinating your hands and feet as you ascend — so improved coordination is a key benefit of climbing.

Fishing

There are divisions of fishing that require much more fitness than you might previously have thought! Beach casting, fly fishing and in-river fishing are quite different to the more static forms of the sport  so try these types.

  • Stamina. Spending the best part of a day standing in a river, walking up and down a beach or fighting with a really big specimen for a few hours will test your stamina, so endurance is important.
  • Strength. Even if you’re not trying to land large varieties, leg strength and strength endurance from continually working a fly at full stretch will help to keep you strong.
  • Flexibility. Casting your line is a skill that needs excellent arm and shoulder flexibility — so your upper body flexibility in particular will be improved by fishing.
  • Coordination. Casting your line and controlling the rod when reeling fish in requires good hand-to-eye coordination — and this will gradually improve.

Your fitness options …

While some people adore visiting the gym, for others the whole concept doesn’t sound like much fun. But this doesn’t mean you’re fitness options are completely limited. With a little imagination, you can get significant health and fitness benefits from doing some alternative exercise activities such as the ones suggested here.

Avoiding running injuries

Can you avoid running injuries and improve your running performance?

The answer is yes.

And in this post I’m going to tell you the reason why most runners get injured and what you can do to avoid that from it happening to you, while bettering your running performance.

ouch!

Aside from the pain of a running injury, there’s always the frustration of not being able to run and seeing all your hard-earned gains going to waste. However, avoiding a running injury is possible, provided you take certain precautionary measures and are vigilant.

It is quite a common scenario for your running training to be going really well so that you feel you are making real progress — only to be struck down by an injury. Once unable to train, you’ll feel all your hard work over the preceding months is starting to be undone.

But is it really? Thousands of runners will identify with this scenario, and you could be forgiven for thinking that you’ll be back to square one when you are able to resume running again. However, there are many positive steps that you can take to speed up your running recovery and help you maintain muscle strength, flexibility, and cardiovascular fitness, so that you can return to your previous mileage sooner rather than later.

Assessing your running in injury
The enforced period of rest or reduced training that follows an injury is the time when you should take the opportunity to assess how and why you picked up an injury in the first place. Evaluating the reasons for your injury will not only help in treating the injury but also in making sure that the injury doesn’t recur.

Causes of running injuries typically include:

  • Too much running too soon.
    Running involves a repetitive action, with the same motion repeated thousands of times during each run session. This can lead to overuse injuries. Additionally, if too rapid an increase in mileage is involved, this can increase the chances of an injury occurring. As a general rule, you should avoid increasing your total weekly mileage or the maximum distance of your longest run by more than 10 per cent. This will allow your body to adapt to the increased stresses it is being placed under.
  • Too fast too often.
    Faster paced running places the body under greater stress due to greater surface impact and the muscles stretching further with increased stride length and faster cadence. The 10 per cent rule can be applied to faster runs, whereby your fast quality sessions (excluding warm-up and cool-down) do not exceed 10 per cent of your total weekly mileage.
  • Too little recovery time between runs.
    Improvements from training occur not during the training session itself, but during the periods of rest when the body is recovering. Training fatigues and stresses the body, and it’s during rest that it repairs and rebuilds itself, adapting to cope with the increased load you are placing upon it. Skipping rest days and recovery sessions denies the body a chance to repair, and may set you off on a road towards injury.
  • Running surface choice.
    Different running surfaces impact on the body to varying degrees. Running off-road challenges the body’s balance and coordination far more than road running because of the unstable surfaces you are running on. This places more demands on the knees and ankles and can lead to muscle and tendon pulls. Equally, running solely on surfaces such as concrete and tarmac or asphalt can lead to conditions such as shin splints or overuse injuries. The best solution is to vary your running surfaces and introduce any changes gradually.
  • Supplementary training (e.g. gym work).
    Committed runners will often do more than just running, in an effort to improve. Resistance training can be beneficial to a runner, but it is easy to do either the wrong training or the right training incorrectly. A good example would be a runner building up leg strength in the gym. If they were to concentrate solely on their quadriceps muscles (front of the thigh), this could lead to an imbalance between the strength in the quadriceps and the hamstring muscles, which eventually could result in hamstring pull.
  • Incorrect running shoes.
    Novice runners will often sustain an injury due to having incorrect shoes for their running gait (the way in which their foot lands). All runners should seek out specialist advice from a running shoe specialist, who can advise on the best footwear choices for their type of foot and foot movement.
  • Insufficient flexibility.
    Lack of flexibility accounts for a large percentage of running injuries. Tight, inflexible muscles are very much like an elastic band that hasn’t been stretched for months — try to stretch it too far too fast and the likelihood is that it will break. Regular flexibility work will help keep your body in balance, your muscles pliable and loose and also ensure that your range of motion is not compromised.
  • Race events.
    Racing can be a risk to the runner because their competitive edge kicks in. In a race situation, a runner will push themselves harder than in a training run, so frequent competition can increase the likelihood of sustaining an injury, especially if insufficient recovery time is allowed between races. The solution is not to over-race and always allow sufficient post-race recovery. [source]

Do you look for an alternative exercise activity? click here

Top 10 tips to guide beginner runners

I’ve been running for almost 2 years now. Sometimes I still feel a newbie in this field. I saw these tips in yahoo for newbie runners and I want to share this with you guys. Consider these first guys before jumping in at your first race. This will help you a lot. Here goes…
  1. Running footwear. Our top tip has to be to invest in correct footwear. Tennis shoes with minimal cushioning are definitely a no-no but equally, replacing your running shoes once a millennium is off the agenda too. Good quality, well fitting, functional running shoes are a must and if you only make one investment in running equipment, this one is essential. Depending on your weight and the shoe, modern running shoes will last from around 482 km to almost 1,300 km and will protect your feet, skeleton and muscles. When purchasing, always visit a specialist running retailer who will be able to advise on models, assess your gait, and allow you to test them before you buy.
  2. Stretch your muscles after running. Regular flexibility training is one sure-fire way to ward off muscle pulls and strains. The repetitive nature of running causes muscles to shorten and tighten, which flexibility training will prevent. Ideally, stretch all the major leg muscles after every session but if that proves too much time consuming, focus on 10 minutes quality stretching twice a week after your Think of it as training that will enhance your running and keep you running long-term, rather than a chore that is taking up valuable running time.
  3. Get a sports massage. Probably one of the most underrated tools available to runners is using the services of a good sports masseur regularly. Running causes micro damage to the muscles which if left untreated, can eventually result in a build-up of scar tissue and injury. Factor in the stresses of racing and the problem is compounded. It’s no coincidence that professional runners will spend many hours on the sports massage couch as part of their program to keep the body in peak condition. After a race or every couple of months, treat yourself to a full leg massage, which will flush away toxins, realign muscle fibers and help ensure that you can continue running week-in, week-out.
  4. Build up your running sensibly. The runner’s mind is a funny thing; it tricks us to thinking that we’re fitter than we are. If you’ve had a lay-off due to illness, injury, a holiday or other commitments, it’s tempting to jump straight back into your training, exactly where you left off. That is a recipe for breakdown. Instead, gradually introduce your body to regular running, using ‘the 10 per cent rule’ as a guide, where you increase your weekly mileage by no more than 10 per cent each week. Similarly when building up to a race, avoid the temptation to pile on the miles early on in the schedule, which again can lead to illness or injury.
  5. Race sparingly. For many runners, racing is their sole reason that they run at all. For others, races serve as an ideal focus point for their training miles. Whichever category you fall into, racing too often will result in staleness, injury or illness. Races are far more demanding than training runs; the adrenaline flows, your competitive instincts take over and you strive for a particular time or to beat a rival. All good stuff, but it is important to remember that this extra effort takes more out of you than training, both physically and mentally, so limit your races to a select few and to avoid breakdown.
  6. Invest in a heart rate monitor (HRM). Arguably the best training tool around, a HRM is basically a personal coach on your wrist. Entry level models are now as cheap as a stopwatch and even more technical models are affordable. A HRM will give you more value out of your training miles, ensuring that you don’t over train by trying to blitz every session and that you train at the right intensity for each workout.
  7. Incorporate resistance training. Resistance training is extremely important to build all-round strength and hence protect against injuries. Rather than turn you into a muscle-bound heavyweight, correct training with weights will make you stronger, improve your posture and enhance how efficiently you run. One or two all over body sessions a week will significantly improve your overall strength and far from detracting from your running performance, will ensure that you get to the finish line in one piece.
  8. Don’t forget your core running training. Core training–exercises that work your deep postural muscles in your abdomen will make you a stronger and more efficient runner. Your core muscles are the chassis that supports the rest of your body and so a weak chassis means a weak body. Literally just a few minutes a week spent exercising with a stability ball or with static core exercises will bring genuine injury prevention, strength and efficiency benefits that you will notice in training and racing.
  9. Hydrate. A challenge for many people; keeping fully hydrated is even more important for runners. In addition to fatigue, nausea and headaches, fluid losses through sweating will result in impaired performances in training and racing due to reduced blood volume and dehydrated muscles. Drink frequently throughout the day, focusing on natural, non-caffeinated drinks such as fruit juices and water and you will flush toxins out, perform and feel better.
  10. Don’t neglect protein in your running diet. Commonly thought of as the bodybuilders’ food of choice, protein is extremely important for runners as well. Every foot-strike damages blood cells and the repair necessary after training can be as high as that of a bodybuilder. Additionally, for long distance specialists such as marathoners, long training runs can strip protein out of the body for use as fuel, so it is vital to replace it on a daily basis. Try and consume low fat varieties such as lean meat and fish over mince and untrimmed fatty cuts.

Just follow these simple tips and improve your running skills to become competitive runners. Who might know, one day you’ll become a champ. [source]

Why bananas are good for you

BANANAS WITH DARK PATCHES ON YELLOW SKIN


The fully ripe banana produces a substance called TNF (Tumor Necrosis Factor) which has the ability to combat abnormal cells.

So don’t be surprised very soon the shop will go out of stock for bananas.

As the banana ripens, it develops dark spots or patches on the skin. The More dark patches it has, the higher will be its’ immunity enhancement quality.

Hence the Japanese love bananas for a good reason.

According to a Japanese scientific research, Banana contains TNF which has anti-cancer properties.

The degree of anti-cancer effect corresponds to the degree of ripeness of the fruit, i.e. the riper the banana, the better
The anti-cancer quality..

In an animal experiment carried out by a professor in Tokyo University comparing The various health benefits of different fruits, using banana, grape, Apple, water melon, pineapple, pear and persimmon, it was found that Banana gave the best results. It increased the number of white blood Cells, enhanced the immunity of the body and produced anti-cancer substance TNF.

The recommendation is to eat 1 to 2 banana a day to increase your body Immunity to diseases like cold, flu and others.

According to the Japanese professor, yellow skin bananas with dark spots on it are 8 times more effective in enhancing the property of white Blood cells than the green skin version

You see, banana’s are not only good source of energy when we run. It can also good for our health. It serves as protection and prevents us for any illnesses. Now, not only apple keeps us away from doctors, banana too.

BANANA ROCK GUYS!!!