Nutrient Bombardment

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I’ve had a little bit of a thing going lately with eating the most nutritious food that I can get my hands on.  This was one of the first attitudes that I ever developed while attempting to improve my health through diet long, long ago.  Only problem was that back then I was primarily a vegetarian.  I was missing out on some very important nutrients that put a nutritious diet to good use. 

For three days last week I kept close track of everything that I ate just so I could share my numbers with you guys.  I plugged all my data into some very expensive software that I purchased a couple of years ago (ESHA). 

As you will be able to see in a minute when you go to check out the PDF of my nutritional intake vs. the recommended daily allowances (RDA), my diet is incredibly nutritious.  Who the hell says you can’t get all the vitamins and minerals you need from diet alone?  In fact, I would find it hard not to greatly exceed almost every nutrient level set for a guy my size with my physical activity level. 

Frighteningly though, when reading Jack Challem’s Stop Prediabetes Now, he posts a chart of nutrients for which a high percentage of Americans do NOT even get the pathetically small nutrient amounts of the RDA.  Challem’s graph shows that…

73% of Americans do not get the RDA of calcium
75% do not get the RDA of Folate
34% do not get the RDA of iron
68% do not get the RDA of magnesium
24% do not get the RDA of Niacin
22% phoshporous
22% riboflavin
15% selenium
28% thiamine
55% vitamin A
35% B6
30% B12
48% vitamin C
86% vitamin E
42% zinc
31% copper

Considering that all nutrients must be present without deficiency for the human organism to operate correctly, you can see that, from those numbers, it is likely that almost 100% of Americans are deficient in something.  The most alarming is Vitamin E.  Vitamin E is the antidote for oxidative damage done by solvent-extracted polyunsaturated fat.  A radical increase in poly with a huge drop in Vitamin E consumption is a horrible, and potentially deadly combination that may cause enough free radical damage to induce lots of inflammation, hypercortisolism, and metabolic syndrome (cortisol blocks the action of insulin, thyroid hormones, leptin, etc.).

“Polyunsaturated fatty acids, particularly linoleic acid, are, of course, easily oxidized. From numerous studies of poultry, rats, rabbits, cattle, and man, investigators have found that increased ingestion of polyunsaturated fats requires greater amounts of antioxidants in the diet, particularly vitamin E.”
-Roger J. Williams

A great counter-attack to this problem is to eat a whole foods diet with more saturated and monounsaturated fat, less polyunsaturated fat, especially as linoleic acid as found in vegetable oils, and more vitamin E.  That’s my diet in a nutshell, as you will see.  As a tip, coconut oil has only trace amounts of polyunsaturated fat and lots of vitamin E, making it the ultimate fat source.  Note that nuts, despite often high levels of omega 6 LA, have corresponding high levels of vitamin E as a protectorant against those highly unstable oils. 

As you check out  the chart, note in my diet that the Vitamin D content is low on the charts.  This is a flaw of the software though.  I ate 3 portions of sockeye during this time for a total of nearly 4,000IU vitamin D, 300% the daily recommendation on average.  Click here to watch my video on preparing sockeye

One interesting thing is to look carefully at the two primary nutrients that I’m low in that are of particular significance – chromium and iodine.

My research has led me to be all over insulin resistance and thyroid function.  Iodine is of course the main mineral for thyroid function and chromium is necessary for insulin function – a lack leads to insulin resistance.  I’m not too worried about the chromium, as my low sugar diet keeps me from excreting too much, but if there were 2 key minerals to focus on, iodine and chromium might be the ones.

It’s interesting at least.  Anyway, here’s my nutrient analysis.  Sorry to disappoint on the calorie intake, but after over a month of eating like a madman my appetite just isn’t there :)

Matt Stone’s 3 day Nutrient Analysis  

P.S. – The 2 grams of trans fat shown on the chart were from naturally occuring trans fat in cheese – worlds apart from the CIS configuration of trans fats found in hydrogenated oils.

What I ate – if you wanna know. 


  1. Hey MattskiDoodle,
    I'd be interested in what you actually ate for the day to give you those numbers. Wanna share?

  2. You pain in my ass! Okay, I uploaded what I ate – the full 18 page spreadsheet breakdown and added to the bottom of the post. Are you happy now!!!!????

  3. Just one little piece of advice for anyone struggling to get vitamin D, or if they suffer from seasonal affective disorder… I bought a vitamin D lamp last year and I can't rave enough about it. It puts out rays of UVB light and you just shine it on a different part of your body for 5 minutes, each time, about 3 times a week. It feels great and there are none of the UVA rays to content with. It's also great for healing eczema, if you happen to suffer from that (I used to!). I really found it helped my skin tremendously and also keeps me in a great mood, even on the darkest days of winter.

  4. Sounds awesome Annabelle. I could use me some of that right now. Winter darkness is already starting to bum me out!

  5. Hmmm, Content Not sure about Happy.
    You just know some one else would have asked. Might as well have been me !!!

  6. And I love being a pain in your arse!!

  7. Yeah, I got mine online. I think it's a sperti sunlamp? It was about $250, so a bit spendy, but well worth it, IMO, considering how much people spend on supplements and skin creams. And antidepressants!

  8. Anabelle, did the sunlamp heal your eczema? Did you do something else as well?

  9. The vitamin D lamp did 90% of it. I also stopped putting any sort of cream or moisturizers on it because the staph bacteria that is often associated with eczema actually feed on fat. So no vitamin E oil or anything like that. I also avoided certain foods which really exacerbate skin irritation, like colourful fruits and vegetables, coconut oil, red wine, etc. I ate a very bland, colourless diet, which really helped. Now I can eat almost anything, as long as I continue to use the lamp regularly.

  10. Awesome, I might have to get a lamp then.

    Matt, I wonder what happens when you plug 6 quarts of milk into that software.

  11. Ann, coconut oil exacerbates skin irritation? I've found the opposite. Gonna check out that lamp.

    Matt, lol @ Charles Porter, Age: 128

  12. Excess iodine, excess saturated fat, low iron, plenty of vitamin A–milk sounds pretty good. I'm on my 9th day of the milk diet, although unfortunately without the bedrest. My life's become simple except for scouring the shops for enough milk. Tongue's still got white moss, hoping this will disappear soon. Don't have a scale, but I do think I have gained some weight. Daytime body temperatures were at 98.0 for the first few days (I stopped taking the desiccated thyroid), and in the last 2 days have jumped to about 98.4 and 99.

    So are we assuming that vitamin D3 pills are harmful or just less than ideal? Ray Peat says they've got enough impurities that we shouldn't take them. I saw an article on the coolinginflamation blog that said that oral vitamin d supplements might be a bad idea for skin irritation, but I couldn't make much sense of the science behind it.

    I healed a good portion of my eczema by lying in the sun and eating nothing but meat, potatoes and butter. Is this what your bland diet looked like, Anabelle? At the time my thinking was that such a diet was a low salicylate diet. I still think that such a diet may ease a lot of problems, but now I also think that with a healthy metabolism, salicylates shouldn't be able to do any harm. I'm not ruling out the possibility of an inherited inability to completely process certain substances (lack of enzymes, etc.) but I'm hoping that this isn't the case. On the low salicyalte forum everyone's always talking about low body temp and low thryoid, but they've all seem to come to the strange conclusion that salicylates are causing all these problems, rather than the thryoid causing an inability to process salicylates. Strange, really, although then again who knows they might be right. Also, I asked Ray Peat about salicylate in coconut oil. Coconut oil is always high on the sacilyate list, but he said that refined coconut oil doesn't contain any. He wasn't very sympathetic to the salicylate sensitivity claims.

    Wouldn't UVB without UVA be harmful in someway? I've wary of artificially isolating components that we naturally get in a big group. Nicotine gum, for instance, provides only one of the many chemicals in tobacco, and while nicotine is probably a great substance, isolating it couldn't be good.

  13. Yes, I was on the Failsafe diet. It definitely helped. And yes, I'm almost certain that chemical sensitivities are both related to the thyroid and inherited. The Failsafe diet is definitely a healing diet – very helpful for people whose metabolism can't yet support lots of food chemicals. Hormonal support is also probably a good idea for people who are really sensitive.

    The great thing is that you can basically do Failsafe and 180 at the same time, (by choosing Failsafe options, including lots of fat and eating generously and often) which would be a great way to heal. Then introduce more food chemicals as you get stronger.

    I still can't handle coconut very well, although I think I might have a full-blown, yet mild, allergy to it (even the refined oil). I get hives every time. I can have a coconut curry every once in a while, but I'm guaranteed to get a couple of hives and a splitting headache.

    Although, coconut isn't exactly a food my ancestors ate, ever. Nor is curry. It might be a traditional food, but not for my DNA, I guess. My ancestors did the bland thing very well, unfortunately.

  14. Matt:

    >Page's magic number was 85. The 100 number was due to a different measuring technique as suggests in the Melvin Page bio.

    Actually I didn´t find anything in the Melvin Page bio ( suggesting a different measuring technique. 100 mg/dl blood sugar is 100 mg/dl, regardless how you measure it. I read 3 Melvin Page books and he always talks about 100 mg blood sugar. I could imagine 100 just isn´t "politically correct" so the Page disciples made up 85 and blamed the difference on "measuring problems". Well actually no one talks about the fact that Page wrote 100 mg/dl in his books. Everyone just assumes 85 to be the number.
    By the way, there was an interesting chart in one of his books. He compared blood sugar curves after ingesting either an ounce of honey or an ounce of sucrose. In the former blood sugar rose from 100 to about 110 and then dropped back to baseline. After eating sucrose blood sugar rose to almost 120 and then dropped to about 85 before recovering.

  15. Matt, in the email you sent out, the link to all the Ezines was a link to a Site Admin Login. Can you get us the correct link?

  16. "Dr. Page also found, according to current test readings, that the blood sugar level should be at 85, plus or minus 5. (Sclavo test)."

    Sven, I don't know what they mean by "current test readings," but I've contacted them and hopefully they will reply and be able to elaborate upon it for us. I also asked how they felt about having fasting glucose levels below 85 (such as my current level of 70).

    Awesome temperature readings. That's what I gathered from reading the milk diet too. This is very promising. Nice to know you've achieved that without bed rest as well. Everyone on desiccated thyroid to bring up body temp needs to be aware of just how dramatically the body temperature can be raised by such means.

    I also think your synopsis on salicylates and its relation to metabolism is spot on.

  17. Thanks Drooo,

    I realized that right after I sent it out. What I'll do is send out each individual link when the next podcast comes out in a couple of weeks. You can still login to the members area and get them. What I tried to do yesterday was send a direct link that bypassed the login. Didn't work out obviously.

  18. matt, in the list of your daily foods, it says you drank 1 gallon of tap water a day. is this something you strive for every day? do you consider it optimal and something we all should do? also, do you consider the -tap water contains flouride and chlorine to be avoided at all costs- a non-issue, or do you just live in an area with 'cleaner' water than other places?

    just curious. thanks.

  19. Hey Matt,
    Great stuff. I'm back over to the 180 after falling back into pure Paleo land. I totally agree with your approach of eating to satiety. Each meats, veggies, some fruits, no refined sugar, dairy if you tolerate it, starches (rice and taters), limited veggie oils, and some nuts. What I have to question you on are the parts of the paleo diet that aren't included due to their linkage with autoimmune diseases. These foods are primarily wheat and legumes; dairy and other grains (corn and rice) are more borderline in my mind. If I'm reading things correctly, do you see white flour as something that can be part of a normal healthy diet?
    I would love to expand my food list to only exclude refined sugars and veggie oils but I'm curious to what your thoughts are. Right now, my belief is to eat a diet to satiety based on: grass-fed/natural meat, pastured eggs, butter, heavy cream, veggies (organic if possible), taters and rice, some fruit (organic if possible), some nuts, limited veggie oils, no refined sugar, no wheat (sprouted grain is fine), some dairy, no legumes (properly soaked is ok). Avoid alcohol, caffeine and artificial sweeteners. Sleep as much as you can and exercise when you feel like it.
    I've touched on a lot of stuff here but after re-reading all of the comments from the 'Low Carb War' posts, I want to make sure I'm looking at things right. I also agree that a natural body is neither ripped or fat. Thanks for any insight that you can offer. By the way, after going low carb for a couple of weeks, it was nice to enjoy a bowl of white rice and butter last night! I was craving it real bad.

  20. Matt,

    A source of iodine in the American diet comes from iodized salt, although I don't know how well it's assimilated. Prevents goiter apparently, but whether or not it's actually optimal is another story.

    I've recently added kelp to my diet — just a few teaspoons a day — for a natural source of iodine. From what I've read about it, kelp increases metabolism by revving up the thyroid.

    Good stuff on iodine over at Stephan's blog, Whole Health Source:


  21. Team Smitherooski –

    I was too lazy to add water in at each individual day. I just guessed that I drank about 1 gallon between the 3 days. I do like water and drink it as a beverage almost exclusively. I drink as much pure water from local springs and mountain streams as possible, but I'm not obsessive about it at all. Tap water doesn't always have flouride. I do hate the taste and health negatives of chlorinated water, but the water I drink is filtered, if only a little bit, through the fridge. I'm fairly certain my local tap water ain't got no fluoride in it.

  22. If I can restate the part on white flour after doing some more reading. Your position is that exclusion of all wheat is not right. In some cases it might be ok as in freshly ground whole wheat chapati but white flour is in the same group as white sugar, alcohol, caffeine, and veggie oils? Thanks again Matt.

  23. Sounds good to me Mark. I do eat white flour, but only once or twice a week at most. I know better than to make it a dietary staple, but I don't think it's nearly as sinsister, especially for someone in good health with no intestinal permeability, as white sugar and vegetable oil.

    I have no doubts you will be healthier and happier long-term eating a more moderate and relaxed diet than strict Paleo. I very rarely eat legumes or glutinous grains (although I'm giving some homemade, freshly-ground sourdough rye and wheat a shot right now). I overdid them as a vegetarian big time. Legumes killed my digestion, but surprisingly, my tolerance for them has really improved lately.

  24. Hey Matt, one more question please. What are your thoughts on saponins making white potatoes bad?
    If we are sticking with the anti-nutrient properties of foods that make them bad, then we'd have to rule out: wheat for gluten/gliadin, legumes for lectins, dairy for casein if you already have problems (dairy also has tremendous growth promoting factors), and white potatoes for saponins. I think the nutritional sweet spot is eating paleo but just lots of the foods allowed and I think corn, rice, and sweet taters are part of the eat all you want club. Corn tortillas are tasty and are usually nimixtralized with lime anyways. So one area where I'm still unsure are white potatoes. I know they're not as dangerous as wheat but I would guess that it's best to avoid them on the whole. Thoughts?

  25. Sorry Mark. I totally botched that comment. I reposted it with corrections.

    I am lax about white flour, eating it every now and then. Caffeine, I never consume – don't like it anymore. Alcohol I consume a couple times a month maybe. I tolerate it better than caffeine or sugar. Refined sugar I only eat once a month on average. I never consume veggie oils at home, but they are more or less unavoidable at restuarants, which I hit once or twice a week – but I steer clear of fries, salad dressings, fried foods, and the like as much as possible.

  26. Ryan –

    I was thinking of getting kelpy myself. I'm eager to read David Brownstein's book on iodine.

  27. I don't know Mark. I eat the fook out of some potatoes. I'd say 25% of the carbohydrate in my diet typically comes from taters. I've never had problems with them, wheat, corn, you name it – as long as my health is good, which it is if I'm eating a diet devoid of the primary industrialized evils – refined sugar, veggie oils – and drugs – alcohol and caffeine.

  28. That's a good point Matt. All of these evils (legumes, casein, gluten, etc.) are predicated on gut permeability and whose to say that if the metabolism is roaring that they have a smaller chance of sneaking through the intestinal wall and causing havoc. I think there's something to that.
    Also, your talk about cortisol in the weekly podcast really opened my mind on stuff. In regards to low carb, you can see results because insulin comes down but you most likely still have problems with cortisol which is why when you re-introduce carbs, you can't handle them well. The underlying mechanism (the metabolism) is not fixed. I think this is very important for people to understand. So how do we fix the metabolism and drop excessive levels of cortisol? Eat like we have been talking about, sleep as much as you can, exercise when the mood strikes you, and de-stress your life as much as possible. It just makes sense. Thanks again Matt, this approach is a breath of fresh air.

  29. Yep, you summarized it just about right. Low-carb is medicine for someone who is insulin resistant, but low-carb is predicated on the belief that carbs cause insulin resistance. No freakin' way. It might help someone feel better, but it doesn't fix the root of the problem, which is many layers deeper and probably has everything to do with cortisol and what triggers cortisol: free radical damage, stress, too much cellular omega 6, not enough sleep, overexercising, lack of nutrients (sugar is the worst because it decreases intake while increasing excretion, particularly of key minerals like chromium), pollutants, and so on. The list could probably go on for miles and puts everything squarely on the fundamentals of being healthy… not 'blame it all on carbs, or fats, or animal products or lectins.'

    By the way, I feel strongly that refined carbohydrates are the primary cause of intestinal permeability in the first place, as T.L. Cleave noticed all kinds of digestive problems stemming from a diet rich in refined carbohdyrates that was never seen on diets with only unrefined carbohydrates. Stephan's recent post on butyric acid could provide some insight into this phenomenon.

  30. I've also found Coconut oil to have a positive effect on skin problems, both taken internally and put right on problem skin. I've made a nightly exfoliant with coconut oil, sugar (the best use for the stuff!) and mud. The biggest problem is keeping the coconut oil liquid this time of year. Using this has helped the skin on my face which was red from dandruff creeping down from my scalp. (I know. Eww!).

    Although Annabelle, I agree with your point about finding an ancestral diet that actually matches your DNA. I come from a long line of meat and potatoes people.

    Thanks for the tip on the Vitamin D lamp. SAD gets to be a real problem in Minnesota this time of year.

  31. And just to be clear we're talking about white flour and not white rice or corn tortillas when you say refined carbs? Just want to be crystal clear. Stephan's post on butric acid was very cool. Changed my view on fiber completely. Thanks again Matt.


  33. I think cigarette consumption is somewhat compromising the effectiveness of my milk cure.

    Fiber? Come on!

  34. Hiya peeps,

    I've got some iodine experience to share. I started experimenting with Lugol's a few years ago; typically, with one drop mixed with coconut oil and put on the skin, I would feel super great for a few days to a week, and then BOOM smack into a chronic fatigue crash. It seems to rev up thyroid really well and then spin it into hypothyroid. Don;t understand the mechanism at all, but this happened a bunch of times.

    Now I'm taking one Iodoral (I worked up to that dosage really slowly) and sprinkling kelp flakes on everything. It is really helpful, but I'd like to steer towards getting the iodine from food instead of a pill. The Brownstein book is pretty good. He's even quoted on my container of kelp!


    Check this out.

    Low carb really f'ed me up and HEDish diet seems to be getting me back to normal. I have to watch calories though at my age, if I really eat Hed, the weight just piles on. But eating good fat, good taters, good meat seems to help my low energy issues that low carb created. Adrenals? Cortisol? more puzzle pieces. Last podcast and e-zine GREAT! Keep up the conversation – I learn more here than just about any other site.

  36. Eat those sardines Brazil. Herring would be better if you can get it. Long chain omega 3 polyunsaturated fat complete with vitamin D shouldn't be compared to corn or cottonseed oil. Totally different ball games.

    For those that don't speak Portugeuse, 'Muito Obrigado' means Matt is the greatest living human studpuppy and is highly worshipped by the women of Brazil.

    Mark –
    White rice and corn tortillas are refined carbs too, but much better than white flour. I still wouldn't eat them exclusively as carbohydrate sources, but they are nothing to develop a phobia about, and neither is going to give you a lot of nutriment in exchange.

    Damn, I gotta get me some kelp. Kelp me Rhonda. You don't have to take kelp in pill form either, it just happens to come that way frequently. Talk to Ryan, sounds like he just pounds it like salad.

    D –
    I don't remember MacFadden speaking highly of cigarretes on the milk diet. Whatever you're doing sounds like it's working though. You obviously don't need fiber or milk would have lots of it. On a diet of carbohydrate-rich plant foods, I would say that fiber is probably preferable to non-fiber carbohydrate. From all historic observational studies, it seemed that fiber had some innately beneficial quality when it came to digesting plant-based carbs.

    Susan –

    Thanks. Glad you are off of a restricted diet. Nice isn't it? I gain plenty of fat on HED myself – after veganorama and a summer of overexercising. I know it to be a temporary stage 1 effect though. I'm not saying to go feast yourself to sumo proportions, but don't get too phobic about fat.

  37. Been wondering about something…if someone enjoys fresh coconut meat – as I do – isn't that healthier than focusing only on the coconut oil? Isn't the 'whole' better than the 'part'?

  38. Been eating a lot of brown rice pasta, brown rice is the only ingredient.

    Thoughts on this type of refinement?

  39. Should also note, I added plain brown rice back this week (3months on HED), gave the ole digestion some nice exercise. Brown rice pasta goes through much easier!

  40. I can't afford a sun lamp. Is there something wrong with the Carlson's D3 drops. I take 4000IU a day as recommended by Doc Harris.

    Also, what are the best veggies for someone with low thyroid. So many of them seem to be warned against as having anti-thyroid properties.

    THANKS, G.

  41. The idea that some vegetables, crucifers mostly, are goitrogenic is a perfect example of nutrition taken out of context. Only if you eat cabbage and nothing but cabbage will you be at risk for getting a goiter. McCarrison gave cabbage-fed rats carrots along with their cabbage and the goitrogenic property of cabbage was completely neutralized.

    Only take D3 supplements if you have a confirmed low D level in your blood (ideal range is supposedly 50-65 ng/dl). Otherwise, taking that much D3 in supplement form can be sketchy, causing deficiencies elsewhere, mineral absorption problems, vitamin A deficiency, and so on.

    Rmarie –

    Fresh coconut is the best. Just not convenient for most. But as an oil, coconut oil is better than other oils. You are right to suspect that whole, real foods are ideal. That's a good rule of thumb and there are probably few exceptions.

    Maynard –
    I don't think there's anything wrong with your brown rice pasta.

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    I would appreciate if a staff member here at could post it.


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