Do you sit a lot during the day? Do you deal with low back pain? Or are you an athlete who's experiencing lower leg injuries?
If you answered "yes" to any of these questions, then you may be able to benefit from holding a deep squat more often.
In order to garner the most benefit from this article, it's important to define the terminology used within the article, such as: squatting, spinal motion, and anterior pelvic tilt.
First and foremost, squatting is a form of exercise and at the same time a form of posture that shifts the whole weight of the body to the feet. It is different from sitting in that sitting involves the buttocks in taking the weight of the body.
Secondly, spinal motion is the motion of the spinal cord of a regular human being. Spinal motion influence almost all other movements throughout the body and usually involves various vertebrae, intervertebral discs, and ligaments. It is said that the quality of spinal motion weakens when bending over, pushing/lifting objects, and sitting for long periods of time.
Lastly, anterior pelvic tilt involves tilting the pelvis forwards. Literally said, it is when the front of the pelvis drops while the back of it rises. Simply put, it is like sticking your butt outward, forming an concave shape in spin. Also known as a "spilled pelvis," anterior pelvic tilt is can be the result of extreme lordosis in the spine. This can cause a host of issues and potential injury.
Deep squatting for ten minutes, more or less, everyday can "help restore spinal motion and correct issues with anterior tilting of the pelvis because it would correct in a natural way their posture and thus restore their normal spinal motion" accoring to Dr. Kelly Starret in the video below.
Squatting, aside from it being a form of exercise that requires stability of the trunk, it also demonstrates that a person has proper ankle dorsiflexion, glute activation, thoracic extension, and hip flexion (which helps correct a lot of musculosketetal issues we encounter, including but not limited to low back pain, groin strains, hamstring strains, anterior knee pain, and hip pain.)
According to Kelly Starret, in one of his videos about squatting: "It opens up the spine back. In fact, we don't see any lumbar disease in any third-world country or in any country that toilets on the ground or sleeps on the ground. Secondarily, we see no hip disease in any country that sleeps on the ground and toilets on the ground, partly because they completely reinforce range motion?"
What Starret is emphasizing is that those who "deep squat" (that is, squatting very low with the feet facing forward and spine erect) have more health benefits as regards their posture compared to those who don't have the time to do it or don't want to do it at all.
One would never think that problems with the pelvic as well as with the spinal motion have one simple solution via holding deep squats every single day. So for those who have problems with their spinal cord or for those who experience the abovementioned "pains" you might want to think of doing deep squatting for at least 10 minutes every day and see for yourself how this would help alleviate issues with your health issues, especially in correcting your spinal motion and your pelvic tilt.
One would just have to make sure that they are squatting in the right way. So from now on, think of holding squats every day, and as what Kelly Starret points out, those who squat to poop or replace sitting have lesser health problems.continue...
On average, people spend a greater part of their daytime at work, and the proceedings of the workplace can affect an employee's overall health. Establishing a healthy culture within any working environment depends upon healthy habits and the pre-established cultures that support it for guidance.
This is an important requirement, should any organization seek to support and achieve its performance objectives while sustaining a healthy work environment.
Some of the tips aimed at supporting a healthy workplace include:
This entails taking a balanced diet, full of immune- boosting foods, because your physical wellness has a direct impact on the job that you do. Foods such as yogurt are very essential, because it contains probiotics, the healthy bacteria that lines the intestinal tract. These act as the first forms of defense against harmful bacterial that may cause illnesses, besides handling viral attacks adequately.
Fruits and vegetables are also very healthy, notably the oranges that are highly packed with vitamin C. They are known to reduce incidences of the cold virus, which most a times disorients the employees of a business. Support the use of whole grain foods for the mid-morning meetings, rather than packing your handbags with sugary foods as well as high fat-content foods. Plenty of water is needed, to help hydrate your body, maintain physiological functions and avoid minor problems such as persistent headaches. If you must eat out, have a fixed eating place that serves clean, healthy and balanced diet foods.
Hygiene has a direct impact on your physical health at the workplace. Most disease causing germs are passed from a dirty working environment. You may not have a realized it, but common office equipment such as the mouse and desktops transmit a lot of germs, which requires you to regularly wash the hands. It is recommended that you use hand sanitizers, because soaps too can be contaminated. Greeting people around the corridors can easily transfer germs, therefore ensure you wash after using the washroom or just before you eat anything.
The support of good posture helps people to remain focused through long hours of working, besides avoiding little injuries that may be encountered in the business working environment. Posture also reduces the possibilities of fatigue, therefore ensure that the chairs are well adjusted in a way that they will support the lower back, for a healthy sitting posture. Tips such as regular breaks and stretching can help reduce the possibilities of fatigue and injury. Take your lunch breaks away from the desk, and ensure that the eyes are not strained on the computer for a long time.
A joint wellness program motivates employees to keep fit, no matter their working environment. Wellness topics should be introduced in the formal meetings, to encourage workers towards keeping fit. Similarly, if the budget and time allows, seek the services of a person who is experienced in physical fitness to handle such a topic. The program may as well incorporate nutritionists, to enlighten people how they should proceed with healthy eating habits beyond the workplace.
There should be level communication between the management and staff, such that everyone is free to converse and support his or her issues and concerns. This will also free the employees, so that they ask for a sick leave if they are feeling unwell.
Conclusively, life is a process, and we all must take part support it, by working and leading fulfilling lives. It will not make sense if you keep fit at home, but live an unhealthy lifestyle at the workplace. Take the initiative today and experience how your productivity will be bolstered.continue...
Seems like everyone is now going green with their self-care products. When it comes to hair, a number of people are starting to use natural, eco friendly and organic shampoos to treat and condition their hair.
The best natural and organic shampoos are those that contain the purest ingredients which effectively clean hair without stripping it over or drying it out. This helps to moisturize, hydrate, clarify and protect hair from tresses and other issues with questionable hair products.
Below we highlight five organic shampoos that are some of the best shampoos for individuals seeking a natural-based option.
This shampoo is best described as the spicy lavender and contains a very fantastic scent. When applied to the hair it barely leaves back any build up and makes the hair to feel light and silky. This shampoo contains numerous ingredients such as the sea weed extract, nettles, comfrey root, calendula blossoms, oat straw, kombucha tea which are very effective for a healthy hair. This shampoo is quite significant in that it greatly serves almost all types of hair.
This is a magical clarifying shampoo product used to clean your hair and to make it feel fresh and silky. It contains a camphor smell that will perk you up.It has ingredients such as certified organic aloe, but without any synthetic reducing products.
This kind of organic shampoo product is characterized with fresh and light floral smell. The shampoo lathers well when used for washing while it leaves the hair feeling very light. This organic shampoo is contains ingredients from products such as carrots, sweet potatoes, pumpkins which serves as antioxidants to help cleanse and to moisturize the hair. Moreover, this shampoo has some dead sea mud, orange, melon and even honey which helps to moisturize and to revitalize their hair.
They exhibits some sweet grape fruit like smell and has a very well balanced pH and contains decyl glucoisde. When used with some hair conditioner the it leaves the hair feeling fresh and clean, plus it is known to be one of the best clarifying shampoo that is best used to remove the chlorine and any mineral build up in the hair. This is the best organic shampoo that is best used for a dry hair.
This shampoo is renowned to be very essential as a volumizing shampoo and is known to have a complex and a very sweet fruity scent, plus it contains numerous ingredients made from some certified organic ingredients such as the flora water of the rosemary, lemon balm and chamomile which are used to treat the hair. However it contains no animal ingredients like sodium lauryl sulfate. These product is known to lather sufficiently to leave your healthy hair feeling full and clean.
The best organic shampoos often contain the highest quality, non toxic ingredients which greatly helps to strengthen and to fortify hair, while minimizing the use of ingredients such as parabens, glycols, sulfates or any other harsh synthetics. Therefore if you have some dry hair, or rather thirsty hair and you require to breathe life and some volume into it. We hope you find these organic and natural hair shampoos to condition and sustain your healthy hair.continue...
Acne is a skin condition involving the oil glands found at the base of the hair follicles. Medically known as acne vulgaris, the skin disease is characterized by blackheads, whiteheads and scaly red skin, scarring and large papules. These lesions occur due androgen stimulation that is caused by to changes in the pilosebaceous units, hair follicle and the sebaceous gland.
Severe cases of acne may require specialized treatment from a dermatologist, but in some cases acne treatments at quality day spas can work too. Most acne cases manifest in non-inflammatory forms. However, the acne scars can be embarrassing leaving your skin to lose its smoothness and evenness. There are a number of proven spa treatments for acne that help in reducing the scarring effectively.
One of the spa treatments of acne is micro-dermabrasions. The procedure involves the use of a rotating brush equipped with diamond tips on the affected skin. The instrument removes the top layer of the skin gently leaving an even-looking and smoother skin layer. The hand-held device helps blow crystals onto your skin. The crystals gently polish your skin surface. The process removes the topmost layer of the skin gently promoting the growth of new and more elastic skin.
Chemical peels have also been reported to show excellent results in treating acne. The chemical peels not only reduce acne scarring but also helps in reducing wrinkles and stretch marks. Spa treatments use glycolic acid to remove the top layer of the skin while at the same time enhancing the growth of new scar-free skin layer. The therapy may in cases lead to redness, peeling and blisters. This however lasts for a short period of time.
Laser therapy is also an effective, yet more exclusive spa treatment for acne. It makes use of light wavelengths to enhance the growth of collagen. In addition, laser therapy stimulates the growth of elastin and production of melanin. Most day spas carry out blue light therapy which involves the application of low-intensity blue light on the skin. The blue light is known to destroy bacteria that are responsible for acne and it further improves the appearance of both acne the resultant scars.
The use of pulsed light and heat in spa treatments is also a recommended remedy for acne. Although considerably expensive, the use of pulsed light and heat improves the look on your skin by making use of alternating low intensities of light and heat. The treatment reduces the oil production on your skin as well as killing harmful bacteria and enhancing the growth of new, smoother and healthier skin layer.
There are day spas that use olive oil in treating acne scars. The oil contains an array of nutrients and antioxidants that are proven to deal with various skin conditions. Such spa treatments involve the application of warm olive oil on the affected skin and used to massage. This enhances the blood circulation and goes a great extent in reducing the acne scarring.
The oil contains vitamins A, D and A that get dissolved in the skin and helps improve the appearance of acne. The oil may also be mixed with vinegar and water making a cream that not only moisturizes your skin but also exfoliates it.
Many of these acne treatments can help restore an individuals overall skin health and senses of well-being. To learn more about day spa treatments for acne, click here to visit the website of Five Senses Spa and Salon.continue...
Are you planning a family vacation, or anticipate going on a long-distance business trip?
Maintaining healthy eating habits while traveling can be a challenge. Avoiding unhealthy foods is difficult, but it is not impossible with a strong will and the proper preperation. You must remember to eat healthy and mindfully while travelling to keep your good health while you are enjoying holiday.
In most cases, food is allowed on various forms of transportation. Therefore, you can pack easy to go meals such as vegetable sandwiches that are light to eat and easy to carry and keeps you full. You can also carry healthy snacks such as dried fruits and nuts mix.
Some of the options are shelled pistachios, raisins and almonds. Mix them and keep them in a airtight bag and there you go, you have a healthy snack to munch on when you are hungry. These nuts contain high fiber, they keep you full and are healthy and light too.
You can also carry fruits such as bananas and apples, they are easy to carry and are rich sources of carbohydrates and vitamins and minerals. They provide a lot of energy, which is helpful when you are travelling. If you want some protein and yet the food has to be light then go for a turkey sandwich. Place a low sodium turkey breast between whole grain breast with mustard sauce. If you do not have the time to prepare these things then you can carry healthy food bars that are high on protein and minimal amount of sugar.
Most travelers sit and wait at the airport terminals and bus or train stations. They just buy whatever foods vendors have available. This is not good, one should look around to find more healthier options. Almost all the airport terminals, bus and trains stops have healthy foods selling.
If you are travelling by airplane that is serves meals, then you must call the airlines in advance and check what they serve onboard. Most or the airlines do consider the health needs of the passengers and offer low fat, low sodium, vegan food etc. If they do not offer them then you always have the option of packing your own healthy food.
Apart from just the food, you also need to keep in mind that you stay hydrated while travelling. Humidity can take its toll on you so drink plenty of water and fluids to stay hydrated or you can experience headaches, cramps, fatigue etc. You can carry herbal tea bags such as ginger and chamomile to prevent nausea and stomach upsets. Apart from the food in the airplanes, you also need to be careful about what you eat at your destination place. If you have no idea where to dine then you can use your smart phone apps and find a good local restaurant. You can even ask the locals about the cuisine.
Before you dine at a restaurant, check the menu online in advance. Eat low fat foods such as meat and fish that are steamed, boiled, baked, grilled or poached. If you are a vegan, choose veggies that are steamed over fried ones. If you do not want to eat bland food, you can ask for dressings, cream, cheese etc. Make sure you avoid alcohol, if you cannot completely avoid it, then you can limit yourself to a glass of wine or a light beer.
The last thing you want while travelling is stomach upset or indigestion. Therefore, eat healthy, high-fiber foods and make travelling easy and fun for you and your family.continue...
Television sets are common household appliances in many homes. However, most users are unaware of the magnitude of negative health implications of TV.
Research information shows that people spend an average of 28 hours watching their favorite programs every week. On the contrary, many people do not discover associated health effects until it is late.
Watching TV can lead to physical and mental ailments (primarily due to inactivity and lack of engagement,) social isolation, and emotional swings. Watching TV can lead to either one or a group of these negative impacts. Let us discuss how each is associated to watching television.
It is a globally accepted fact that physical activity has health benefits to people. Physical activities must not be entirely vigorous to give us health benefits. For instance, walking or jogging for an appreciable period can lead to good health.
Nevertheless, watching television especially for long hours separates people from physical activity. Such habits deny people from participating in common acts like walking around the room. If we collectively agree that physical activity boosts our health, then the lack of if equally deteriorates it. In addition, people do not have time develop their social life.
People will value TV programs more than socializing and making friends. For instance, people have favorite programs that they would never miss to watch. They develop addiction for such programs just like the case of hard drugs. They would not care about their neighbors' wellbeing for one second.
Children have a higher risk of developing ill health because of watching television. Research pinpoints watching TV as one of the causes of obesity in children. Therefore, parents and guardians should discourage family members from watching television without engaging into any physical activity.
There's no doubt that TV sales retailers have made a big push toward more interaction TV systems, such 3D TV's and HDTV. However, this level of engagement may not be in the best interest of the populations overall heatlh.
Scientists have found that watching television can be associated with depression. When speaking of depression, people should think a human mind. The brain functions based on its right and left sides. The left side controls logical thinking while the right side is responsible for our emotions.
Watching TV leads to much usage of the emotional side of the brain more than the left side. As a result, a person becomes more passive, gets easily distracted, and looks very bored. In addition, prolonged exposure to television programs that are full of violent scenes can lead to violence tendencies in man.
This is more pronounced in children since they learn from what they watch. Children will eventually develop violent behavior based on what they watch on TV. Furthermore, both adults and children risk low intelligence quotients because of an inactive left side of the brain. Children will develop learning disabilities or Attention Deficit and Hyperactivity Disorder (ADHD) while adults develop depression.
Watching TV has led many people to develop inferiority complex tendencies too. This is especially prevalent after watching supermodels that have zero bodies; sports people that own big houses and earn large salaries, some adverts that openly criticize your eating habit in favor another.
The result is that people suffer from low self-confidence, develop disorders like anorexia and bulimia. Such people may end up committing suicide just because the media makes them feel unaccepted by society.continue...
It has often been said that your health is your wealth, but many times we put our health on the line and end up regretting it later on in life.
Apart from eating healthy, exercising and ensuring that your body gets proper rest, getting regular physical exams are crucial to maintaining optimal health. It is through examinations that some disease are caught and nipped in the bud before they escalate.
Here are five examinations you should take to ensure that your health is at its peak.
Your eyes are the windows to the world. Therefore, ensuring that they are functioning properly is paramount. Some eye problems do not present any signs and symptoms and an eye exam will detect any existing conditions. A complete eye exam will involve testing of the eye muscles, the blind spots, cornea, iris and lens. Your optometrist will also do a glaucoma test as well as a retinal exam. Early diagnosis and treatment can help to maintain and even prevent the loss of your vision.
Dentists generally recommend that we get a dental check up every six months. This is not a ploy to boost their business but is for our benefit. Paying your dentist a visit every six months is important if you want to maintain healthy teeth and gums. A dental examination usually involves checking your teeth for tooth decay, checking your gums to see if they are healthy, as well as checking for indications of oral cancer and vitamin deficiencies.
The heart is one of the most important organs in the human body. It pumps blood to every cell in the body. Therefore, a bad heart spells several problems for an individual. It is therefore imperative to get a regular heart check, or cardio exam. The most important elements of a heart exam involves palpation, observation, taking the pulse, and listening for variations of heart sounds, such as murmurs and added sounds.
Studies have shown that prostate cancer is the second leading cause of cancer deaths among men. With that said, males cannot afford to ignore this element of their health despite their fears of the exam. Men forty and over should ensure that they have a prostate exam annually. An examination of the prostate generally involves the checking for any abnormalities on the prostate, such as lumps, spots and bumps.
A pelvic exam is a thorough examination of a woman's pelvic organs. The elements of a pelvic examination involve evaluation of the position of the vagina, uterus and ovaries. Having an annual pelvic exam can help to detect cancers such as, cervical and ovarian cancer. It can also help to detect sexually transmitted infections, as well as other problems with the reproductive system.
If you have never had any one of these exams, then you should aim to do one or more of them as soon as possible. It's never too late and you could optimize your health, as well as potentially lengthen your days just by doing so. Always remember that an ounce of prevention is better than a pound of cure.continue...
Taking care of your skin is important for many aspects of your health. Skin is constantly exposed to various adverse elements that can contribute to aging as well as diseases like cancer. With mindful skin care using the right products and treatments, you can minimize the latter risks and maximize skin health for years to come.
Below we share with five of the best treatments for natural skin care:
Moisturizers are the first line of protection in fighting dryness of skin. They shield our skin from early signs of aging, such as wrinkles. Natural moisturizers use organic ingredients as primary components in creating effective moisturizers. Moisturizers are rich in natural vitamins A, E, and F which helps in maintaining your skin healthy and clear. Nowadays, skin moisturizers are a vital part of your daily skin care regiment.
Among all the skin care products available, a sun block/sun screen is something which should be used regularly. Whether it's cloudy or sunny, sun screen should be worn every day. Sun screen products are available in lotion, spray, gel, and cream form. Over exposure to the sun can harm your skin's overall health, and in extreme cases, it may even cause serious skin problems, like cancer. Most natural sun screen products consists of green tea polyphenols, extracts of broccoli, and other similar ingredients.
There is a lot of skin toning products available nowadays. However, the best types are still the organic ones. A natural skin toner usually includes ingredients such as lavender, rosemary and aloe vera; as well as fruit extracts like that of papaya, pineapple and grapefruit. An effective natural skin toner restore your skin's pH level, as well as remove excess dirt and oil from the layers of your skin. Natural skin toners are a good alternative to toners made from alcohol.
In your face, the eye area is the most sensitive part. Therefore, only natural skin care products, such as natural eye creams should be used in this sensitive part of your face. Most natural eye creams include cranberry seed oil, jojoba oil, and other natural oil extracts. Using natural eye creams help in fighting the early signs of skin aging, therefore it is very important for use regularly.
Facial Scrubs are fairly important especially in the process of exfoliating. It gently removes dead skin cells, dislodges clogged pores, and helps in removing white heads and black heads. This will then result to the stimulation of cell renewal on the skin. Natural facial treatments and scrubs containing natural exfoliants are good for use at least 2-3 times a week.
This article was produced on behalf of the salon experts of Five Sense Spa & Salon, a highly acclaimed hair salon in Peoria, Illinois that has been ranked amongst the top 200 salons in the nation.continue...
Some of the fruits and vegetables you consume can be considered to have a level of toxicity. These foods can be among foods you love to eat on a daily basis.
The hidden dangers can lead to sickness or paralysis. Moreover, if you accidentally consume the poisonous part of the fruits or vegetables in large amounts, you can can actually be at risk of long-term illness (and in rare cases, death.)
Below are seven of the most toxic fruits and vegetables commonly eaten by individuals.
Your family's daily diet may include potatoes. You should avoid consuming green potatoes or the sprouts. When potatoes are exposed to light, they can turn green and increase glycoalkaloid production. The natural bitter toxin is called solanine and it is the plant's defense against predators, insects and diseases when producing chlorophyll. If you ingest the poison in large amounts, it may cause headaches, vomiting, diarrhea or even paralysis of the nervous system.
The stems and leaves of tomatoes can also contain glycoalkaloid chemical such as atropine and solanine. Ingesting the chemicals may lead to stomach upsets, dizziness and extreme nervousness. The unripe fruit of the tomatoes plant can also contain toxins. Some people can use the leaves to make tea. Though the amount of toxin is low, you should avoid consuming anything made using the vines or leaves of tomatoes.
This perennial vegetable can be used to make puddings, smoothies and savory foods. The fleshy stems are edible and can be cooked or eaten raw. However, the rhubarb leaves can contain poisonous substances including oxalic acid. Cooking the leaves of the plant can make them more poisonous. This is because the cooking process can produce soluble oxalates. Too much acid may cause convulsions, coma and kidney problems. The leaves probably contain anthraquinone glycoides, which can cause acute poisoning or even death.
The seeds in the fleshy fruits contain cyanide. If you are exposed to cyanide, you may experience symptoms such as vomiting, headache, confusion, dizziness and anxiety. Large doses can lead to convulsions, coma and death. Therefore, you may suffer from the above symptoms inclusive of many more if you consume many apple seeds.
If you enjoy eating lima beans, you should make sure the beans are well cooked. The beans should not be consumed when raw. This is because they contain cyanide, which can cause problems. Ensure you cook the beans for a minimum of 10 minutes to render the poison harmless.
The ripe fruit of the elderberries is edible. The fruits can be used to make wine, jellies and jams. Avoid the seeds, bark, roots, twigs and leaves of the plants. The flowers and ripened fruit may contain a toxic alkaloid. If the forbidden parts are eaten in large quantities, you may suffer vomiting, stomach upsets and diarrhea.
The popular fruits can be eaten raw or cooked. The fruits can also be put in drinks, used as topping and used in liqueur production. The leaves and seeds of cherries may introduce poisonous chemicals into your body. Eating too many pits as well as chewing and crushing them can produce hydrogen cyanide. The chemical from the seeds can cause general weakness, excessive sleepiness and even strange behavior.continue...
It is no secret that using high quality products on your hair can improve the way that your hair looks on the outside, but you need to work on eating healthy foods to obtain healthy hair.
When you follow a healthy diet your hair will start to improve in texture and length without having to resort to expensive hair products to try to cover up your hair problems.
Here are some of the top foods that can help you achieve healthy hair without having to empty your wallet.
1.) Eat Legumes and Nuts. Nuts provide you with a high amount of essential fatty acids that will increase the health of your scalp to promote faster hair growth. They also contain minerals that benefit hair by making it look shiny and you get a boost in zinc.
If you are lacking zinc in your diet then you will notice that you are losing your hair. The best nuts that will make your hair grow fast are almonds, brazil nuts, and walnuts. Be sure to eat the recommended amount of lentils, black beans, lima beans, and garbanzo beans to get calcium and protein. For an extra boost for growing hair long would be to consume flax seeds and pumpkin seeds.
2.) Go for Dairy. Healthy hair can be achieved by eating dairy products that are low in fat, since they provide the body and hair with protein to grow strong. Eat cottage cheese or yogurt for calcium to make hair even stronger and reduce breakage. Also eating two eggs every other day to provide your hair with essential fatty acids and other minerals that are necessary to maintain beauty overall.
3.) Reach for the grains. Now you need to reach for the grains, since they are packed with tasty minerals and vitamins that can make the dullest of hair look vibrant in a matter of months. You need to consume whole grain breads or multigrain breads to get healthy hair.
Check out tasty cereals that have been fortified and always check the food labels to see if whole grain products were really used. You will get iron, B vitamins, and zinc if you read the labels carefully and then reap the rewards of reading the label with a healthy hair that shines.
4.) Buy tasty vegetables and fruits. You need to eat a wide range of vegetables and fruits make sure that you get all the phytochemicals, minerals, and vitamins that you need to promote hair growth in a healthy way. When you go to the grocery store try to purchase fruits and vegetables of every color found in the rainbow to increase the overall health of your body.
Eat at least five to six servings a day to see a dramatic change in your hair texture in less than two months when you add more of these healthy foods to your diet. These foods are best when they are eaten raw and not cooked, but if you liked your veggies warm then you should buy a small steamer.
Although many different variables can impact the quality and health of your hair and scalp (such as humidity or atmosphere, time of year, weather, etc.) a quality diet is a significant factor to be mindful of.
This blog post was contributed by the Peoria hair salon Five Senses Spa & Salon.continue...
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