Coconut Oil: A New Hope for Health in the 21st Century

!±8± Coconut Oil: A New Hope for Health in the 21st Century

Mere mention of the word tropical recalls an endless horizon of mental imagery--breathtaking sunsets, white sand beaches, the tranquil resonance of steel drums and crashing surf. From a medicinal perspective, one of the tropic's most commercially stereotyped fruits conjures images that are far different, though no less inspiring to those seeking wellness. Of course, I'm referring to the coconut.

Let's begin with the basics. Coconuts have been consumed for thousands of years, and are regarded by many civilizations as a primary source of food. Interestingly enough, said civilizations exhibit health patterns and life expectancies that continue to bewilder health professionals. But why? Some would like you to believe that this is because their diets lack fast and processed foods, are high in fresh fish and vegetables and are rarely served through a window. Ok, so these are all very good points. Still, there is simply no mistaking the blatant connection between consumption of coconuts and the drastically low disease rates among the natives who eat them daily.

Here's what we know. Unadulterated virgin coconut oil contains a number of beneficial medium chain triglycerides (MCT), including Lauric acid, Myristic acid, Capric acid, Oleic acid and Linoleic acid. And just so there's no confusion, yes, coconut oil is a saturated fat. But because of its unique "medium chain" molecular structure, you need not worry about packing on the pounds.1 MCT's are unlike other unsaturated fats in that they provide many of the crucial metabolic constituents needed to burn fat, maintain healthy body weight, boost energy and immune system function, regulate thyroid activity, fight fatigue and absorb vital nutrients.2,3,4 And among all of the pro-health compounds inherent to coconut oil, Lauric acid is clearly the most promising and significant.

Within the body, this ultra-beneficial MCT is converted into monolaurin--a chemical compound the body relies on in order to inactivate enveloped viruses, including cytomegalovirus, influenza, HSV-1, cytomegalovirus, influenza, HIV, and a wide array of other pathogenic invaders.4,5 According to research, this remarkable activity can be attributed to monolaurin's ability to bind to the lipid-protein envelopes of certain viruses, rendering them unable to attach themselves to host cells.6 In the eyes of a growing body of researchers, this simple method of action makes viral replication and infection (in some viruses) nothing short of impossible. What's even more impressive, there seems to be some pretty solid proof backing this bold theory. A number of studies, including several human trials, have reported "substantial across the board decreases in CD4 and CD8 counts" - a term used to measure total viral loads among patients with challenged immune systems. 7

Other studies have showcased its unique ability to completely eradicate viruses by dissolving the sheath that protects them. Once exposed, many viruses are no match for the relentless immune system. Without its protective lipid membrane, the relationship between the virus and the host cell it invaded goes sour, making it very difficult to replicate, remain dormant or even defend itself.8 And this is the precise influence that monolaurin seems to have on viruses and other pathogenic culprits.

Based on these findings, Coconut oil and lauric acid have become increasingly popular with HIV and AIDS patients, as they have been shown to drastically reduce viral loads and prevent many of the opportunistic health threats associated with weakened immune systems.9 As a result, physicians now commonly use coconut oil when treating patients with immune challenges.

The good news doesn't stop there, however. MCT's, especially those in coconut oil, are not stored in the way that other saturated fats are. Rather, they are immediately metabolized by the liver and used as an instant (and might I add, very noticeable) source of energy.10 I personally know several people who have been able to kick their coffee habits, and believe that one week of supplementation can convince anyone who doubts its energy producing potential. In fact, many physicians now recommend coconut oil to patients who deal with daily bouts of chronic fatigue.

Additionally, coconut oil is one of the most digestive-friendly compounds on earth. It has strong antiviral, antimicrobial and antibacterial properties that help rid the body of toxins without interfering with the activity of friendly flora.11 And because it is metabolized immediately by the liver and sent to the bloodstream, less strain is placed on the digestive process. 12

The skin is one of the most welcoming of all organs when it comes to reaping the benefits of coconut oil. Taken internally or applied topically, it is well known that coconut oil leaves the skin and hair soft and healthier in appearance and texture. Many users have reported that it clears up acne and blemishes, helps eliminate and reduce the appearance of scars, prevents eczema flare-ups, soothes psoriasis and restores a more vibrant skin tone.

Coconut oil is a remarkable gift to good health, plain and simple. Surprisingly, it seems as though we've only scratched the surface of the role it may play in disease prevention and the overall quality of life. I would encourage everyone who reads this to learn as much as they can about its potential benefits, and to, at some point, experience it for themselves. Look for a certified organic Virgin Coconut Oil that contains no less than 6 grams of Lauric Acid. It should be unrefined, unbleached, contain no trans fats and have a soft, distinct taste and texture.

References

1 Garfinkel M, Lee S, Opara EC, Akkwari OE. Insulinotropic potency of lauric acid: a metabolic rational for medium chain fatty acids (MCF) in TPN formulation. Journal of Surgical Research 1992;52:328-333

2 Portillo MP, Serra F, Simon E, del Barrio AS, Palou A. Energy restriction with high-fat diet enriched with coconut oil gives higher UCP1 and lower white fat in rats. International Journal of Obesity and Related Metabolic Disorders 1998;22:974-9
Sugano M, Ikeda I. Metabolic interactions between essential and trans-fatty acids. Current Opinions in Lipidology 1996;7:38-42

3 Awad AB. Effect of dietary lipids on composition and glucose utilization by rat adipose tissue. Journal of Nutrition 1981;111:34-39

4 Enig MG, Atal S, Sampugna J and Keeney M. Isomeric Trans Fatty Acids in the U.S. Diet. Journal of the American College of Nutrition 1990;9:471-486

5 Sands JA, Auperin DD, Landin PD, Reinhardt A, Cadden SP. Antiviral effects of fatty acids and derivatives: lipid-containing bacteriophages as a model system in The Pharmaco-logical Effect of Lipids (JJ Kabara, ed) American Oil Chemists' Society, Champaign IL, 1978, pp 75-95

6 Thormar H, Isaacs EC, Brown HR, Barshatzky MR, Pessolano T. Inactivation of enveloped viruses and killing of cells by fatty acids and monoglycerides. Antimicrobial Agents and Chemotherapy 1987;31:27-31

7 Enig, MG. Lauric oils as antimicrobial agents: theory of effect, scientific rationale, and dietary applications as adjunct nutritional support for HIV-infected individuals. in Nutrients and Foods in AIDS (RR Watson, ed) CRC Press, Boca Raton, 1998, pp. 81-97

8 Isaacs CE, Thormar H. Human milk lipids inactivated enveloped viruses. in Breastfeeding, Nutrition, Infection and Infant Growth in Developed and Emerging Countries (Atkinson SA, Hanson LA, Chandra RK, eds) Arts Biomedical Publishers and Distributors, St. John's NF, Canada, 1990

9 Enig, MG. Lauric oils as antimicrobial agents: theory of effect, scientific rationale, and dietary applications as adjunct nutritional support for HIV-infected individuals. in Nutrients and Foods in AIDS (RR Watson, ed) CRC Press, Boca Raton, 1998, pp. 81-97

10 Hostmark AT, Spydevold O, Eilertsen E. Plasma lipid concentration and liver output of lipoproteins in rats fed coconut fat or sunflower oil. Artery 1980;7:367-383

11 Sugano M, Ikeda I. Metabolic interactions between essential and trans-fatty acids. Current Opinions in Lipidology 1996;7:38-42

12 Nanji AA, Sadrzadeh SM, Yang EK, Fogt F, Maydani M, Dannenberg AJ. Dietary saturated fatty acids: a novel treatment for alcoholic liver disease. Gastroenterology 1995;109:547-554

Coconut Oil: A New Hope for Health in the 21st Century

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A Journey Through Infant Development - The Fourth Month

!±8± A Journey Through Infant Development - The Fourth Month

It's already been four months since our little man joined our family, and I can't remember life without him. He has been such a joy to have in our family. When I was pregnant and thought about what it would be like, I couldn't imagine a baby being added to our already busy lives. I look back now and wonder how it was that I found as much joy in life as I do now with another wonderful child. It kind of makes me wonder what other beautiful characteristics could be added to our family with yet another. What am I missing? I won't go there, though; three children are plenty! Here continue my reflections for my baby boy:
You are so funny! You already know what gets a reaction out of us. You started coughing the other day and I responded with "Oh, you've got a bad cough," in that annoying motherly voice that we adults all use with babies. You found that to be quite hilarious, so you began this silly fake cough that then made me laugh. We had some good laughs about that. The next day I was laying you down for a nap when you looked right up at me and coughed, and then gave me a big smile. You remembered that it made me laugh before, and you threw it out there again. On the same note, you are now becoming quite opinionated. If you don't like something, you let us know - this horrifying scream comes out of your mouth! It's not a cry, but a "I'm being attacked" kind of scream. It's usually for good reason though; like when your sisters are on the attack or when I'm trying to clean out your ears or nose. I guess I don't blame you - I'd probably scream too. At the beginning of the month, I held you up in front of a mirror and you saw me. You kicked your legs and smiled at me through the mirror. I even saw some gaze shifting as you were looking between me and my image in the mirror. You looked at yourself and didn't know what you were looking at, so you quickly shifted your gaze back to me. Just a few weeks later I did the same thing, and you looked at me first; but when you caught yourself in the mirror you were quite impressed by the handsome little thing you were looking at, which was evident in your kicks and squeals. This was a big month for strengthening motor skills. Your sense of balance and ability to hold yourself up is getting much better. You can sit with much less assistance now, but not independently. You fold in half once your start to reach for something, and get stuck in that position. I find it quite hysterical, but you aren't so fond of it. You also rolled over from your stomach to your back for the first time. When it first happened you had a look of shock on your face, as you had no idea what just happened to you. You settled down quickly, though, as you saw the toys that were once behind you were now right above you. The next time you rolled over, there were no toys to stare at; so you cried until your oldest sister was in your face, and you realized you were fine. Then the scream returned. Your reach is getting much better. You are so cute when you are focused on trying to grab something. Your lips round out and your eyes get all buggy. You are concentrating so hard on being able to reach and open those precious little fingers. When you grab on, the look on your face is priceless. You are so proud of yourself! Just achieving this goal is a reward in itself! Feeding you is getting much more difficult. As you are drinking your milk, you will turn to see what is going on around you and forget that you are eating. Once you turn back, you see me, then smile. I of course have to smile back. This then turns into a game. You suck once and then smile. This is fun for about three or four times; but I eventually have to look away so you'll eat, or we'd be there all day! You love to play with your voice. You are making so many sounds, and playing with the intonations while you make your "oohs" and "ahhs". Watching these early forms of communication already developing in you is so amazing.

Isn't it amazing how much develops in an infant in one short month? The best part about having infant development at home is that I can take the early objectives in the Relationship Development Intervention (RDI®) program and see how perfectly they fit into infant development. What seem like such small achievements are so critical to human development. Can you imagine speech without the use of intonations? It would be boring. Can you imagine communication without the feedback of facial expressions? It would be meaningless.

Through RDI®, we start with such foundational objectives so that kids who missed this the first time can have a second chance at developing these critical components of development. I had a family describe these foundational objectives to me this way: "I tell people that my son is a building, and that there are several gaps in the building that are missing. If we don't do something now, as the building continues to get taller it will become even more unsteady. We need to go back and fill in the gaps so he can have a solid foundation." This is a great way to look at it, and a wonderful way to summarize the RDI® program.

A Journey Through Infant Development - The Fourth Month

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Creating Healthy Eating Habits in Today's Society - What's the Bottom Line?

!±8± Creating Healthy Eating Habits in Today's Society - What's the Bottom Line?

There is an overwhelming amount of research about food these days regarding what is good or not good for healthful living. It can be very confusing. It often takes the pleasure away from eating as one tries to remember all those numbers, weight, alkaline versus acidic, blood pressure, cholesterol, body mass index etc. Parents often see these issues as their own issues and do not address the importance of food for their children. The latest studies reveal how many young people are over weight, obese or even suffering from diabetes. Others battle problems with anorexia or bulimia in an effort to keep up with modern trends in fashion and style. Conditions like attention deficit hyperactivity disorder (ADHD) and Autistic Spectrum Disorders (ASD) have their own associated dietary problems.

Historically, people grew their own vegetables and raised their own animals; they traded with each other for things they needed. The foods were natural, unprocessed, and organic (and contained no sugar except for the occasional bit of honey or maple syrup). Our ancestors ate foods that grew in their native environment, and they ate seasonal foods. Many of our ancestors ate unpasteurized dairy products and fermented foods. They ate a significant portion of their food raw.

Of course with the inventions of radio and television and chemical preservatives, our entire system and style of eating changed. We are influenced by colourful, clever advertising both in stores and at restaurants. Very often our children are drawn to the colour and imagination of publicity artists who work for a £13 billion-a-year global additives industry. Furthermore, toy incentives are used to lure kids in to fast food restaurants. It can be wearisome to keep everything healthy and fresh, and we can get tired of arguing with our children who have been seduced by what they have seen on TV or want what they see at a friend's house. We lose track of the basic premise that eating is for pleasure, as well as to be strong, alert, healthy and able to do all the things we like to do.

There must be a middle ground that can be helpful and pleasurable at the same time. Before we make suggestions about an overall healthy approach to diet, let's look at a couple of studies in regards to problems of ADHD. Poor eating habits or eating certain foods does not cause a child to have ADHD; however, research does support the fact that some children are sensitive to foods that can exacerbate their symptoms. Many parents have reported that when their child eats sweets or has a fizzy drink, they see a change in their child's behaviour. This is most likely due to a drop in blood sugar following a spike. Neuroscientist Richard Wurtman, at Massachusetts Institute of Technology, (MIT), found through his research that dietary protein triggers alertness, while dietary carbohydrates can trigger drowsiness.

A study published in the Archives of Pediatrics and Adolescent Medicine showed that eating a wholesome breakfast with protein lead to better class attendance and learning performance in children. Significantly higher maths test scores were noted. It would make sense that kids with attention problems would do well with a protein-rich breakfast, lunch and snack. This and other research has clearly shown that children who consistently eat breakfast test higher in most academic areas, perform better on standardized tests, behave more appropriately and are less hyperactive than children who skipped breakfast. Children who ate a breakfast rich in protein and fibre rather than sugar were also less hungry at lunch than those who ate sugary cereals.

Many parents report that their children suffer mood swings after consuming brightly-coloured sweets, cakes and drinks. There has been some research in the area of children with ADHD and nutrition from researchers at the University of Southampton who studied more than 1800 three-year-old children, some with and some without ADHD and some with and some without allergies. The research looked at artificial colourings and ingredients which they found radically increased hyperactivity. The results were published in the June 2004 Archives of Diseases in Childhood. Initially, all of the children were fed a diet of whole, fresh foods, with no artificial food colourings and or chemical preservatives. Their behaviour improved significantly during this first week. The next week the researchers continued the whole food diet but also gave the children capsules containing a mixture of artificial colourings, the preservative benzoate, or a placebo. The behaviour of children who consumed the artificial colours or chemicals was substantially worse than when they were eating a whole food diet. This behaviour was across the board and was seen in the children who had ADHD, allergies, and those with neither of those diagnoses.

A real life story about this subject occurred in making the acclaimed British film, This is England, written and directed by Shane Meadows. Meadows hired a "street" casting director to find an unknown talent to play the main character. He found a 13 year old boy, named Thomas Turgoose, living in a run-down part of Grimsby, Lincolnshire. He was found at a youth club for teenagers who were having school attendance problems. He was described as having "such cheekiness and spirit!" Thomas had ADHD and lived on a diet of Coca-Cola and chips and was not able to function in school.

Everyone witnessed that Thomas had major mood swings. After the difficult first week of shooting, Thomas threatened to quit. The director stated that "He was staying up late playing computer games; his diet was burgers and sweets. He was playing up because he was tired. Every time he has Coca-Cola he goes really hyper and could drive everyone insane." Meadows persuaded him to eat some healthy food and some protein and he stated "He completely changed. I was getting him on goji berries by the end." First off, Meadows persuaded him to give up Coke in favour of another fizzy beverage: the more expensive Purdey's. With gentle coaxing, Thomas fell into a routine of healthier eating and living. His concentration improved, and so did his performances in front of camera". It was like a complete transformation. After starring in the award winning film, he went back to school with renewed diligence and sat eight GCSEs, and now he goes to the gym regularly.

Thomas reported to the newspapers that, "I never really cared about anything before, but now I'm into a routine," he continued; "now I eat healthy food. I mean, I even like salad."

The following are some suggestions to help empower you as a parent when looking at the impact of the wrong foods on cognitive processes. Here are some strategies to help lesson symptoms of ADHD, but keep in mind that these same kinds of sensible eating habits are obviously good for everyone.

1. Give your child fish oil supplements rich in omega-3 essential fatty acids (EFAs). Omega-3 fatty acids improve cognitive functions. We prefer the krill oil variety. The healthy fats are also found in a variety of foods including cold-water fatty fish (like salmon and tuna), avocado, flaxseed oil or ground flaxseed, nuts (walnuts and almonds especially), and heart-healthy oils such as olive oil and organic coconut oil.

2. Give your child a little protein throughout the day. Protein doesn't only have to come from low fat meats, it can include eggs, nuts, fish, beans and cheese. The nutrient choline is good for the memory, and is found in eggs, nuts and beans.

3. Eat real food and keep all foods that drain the brain out of your house such as: artificial sweeteners or colouring, high-fructose corn syrup, sugary fruit drinks, colas and juices, refined white sugars and breads, trans-fats and partially-hydrogenated oils, synthetic and processed snack foods and luncheon meats. Avoid foods with the six food additives that the studies above show cause adverse effects on a child's behaviour. The red colour in the pepperoni on a pizza is a great example. Look at the labels and stay away from these artificial colourings and preservatives:

* Sunset yellow (E110)
* Carmoisine (E122) and Ponceau 4R (E124) (both red)
* Tartrazine (E102) found in lollies and soft drinks,
* Quinoline yellow (E104),
* Allura red AC (E129), an orange/red food dye.
* The preservative sodium benzoate (E211)

4. Keep yourself and your child well-hydrated, as water keeps concentration levels up, helps prevent fatigue and keeps the skin healthy. Instead of your child reaching for bottles of sugary or fizzy drinks, give him/her a bottle of water. You can add 'zing' to it by adding a slice of lemon, lime or orange.

5. Don't skip the most important meal of the day!! Give your child a healthy breakfast to help his/her brain function better at school. Be sure it contains some protein and some fibre found in whole grains, vegetables and fruits. A good example of a healthy breakfast might be:

* A hard boiled egg, an orange, and a bowl of whole grain cereal with semi-skimmed milk.
* A protein shake with extras like pineapples, frozen blueberries, and perhaps some almond butter, oatmeal or ground flax seed. You can add organic cacao with honey. I love green smoothies in which I add lots of fresh herbs and greens with the fruits and it is delicious!! I have so much energy after drinkign it, and unlike coffee, my energy stays up!
* Cottage cheese with a sprinkling of whole grain cereal, blueberries, and sliced almonds, apples, citrus, or berries.
* Oatmeal, flaxseed, blueberries, almonds or chopped cashews with a little cinnamon and honey. Those are four power foods, full of fiber, nutrients, protein and good fats.
* A shake from mixing melon and cucumber in a blender (it is so refreshing). Have a side of scrambled eggs.
* Yogurt, sliced banana, whole-grain granola, and walnuts.
* An omelet (made with Omega-3 enriched eggs) with a side of whole wheat toast. You can substitute, cheese or tuna or organic tofu for the eggs if your child has an egg allergy. You can freeze the tofu first. It then crumbles nicely and looks like scrambled eggs. Add a little tumeric to give it a yellow colour and add any veggies you like.
* A whole grain English muffin or bagel with low-fat cream cheese and chopped Brazil nuts

6. Eat smaller more quality meals. This tends to make a person feel more satiated rather than filling up on dense fatty foods that are inclined to make one feel hungrier. We realise that often kids with ASD are notorious for eating the same thing every day because they are cognitively rigid and are fussy eaters. Try to provide nutritious meals and snacks and let your child choose what and how much to eat. Research shows power struggles will not help improve his/her eating and may even have a negative effect in the long run. Let your child control his eating. A routine with eating can help fussy eaters learn to trust their own satiety cues and improve their own appetites.

7. Set an example for your kids. Perhaps seeing your own kitchen as one of those colourful imaginative places is what you and your children need. Parents must make an effort to have a colourful fruit bowl that draws young people to it. A colourful vegetable bowl in the refrigerator can do the same trick. Children might not like to think in terms of food groups, such as proteins, grains, vegetables and fruit; but they may have fun trying to make a meal that includes all the colours of the rainbow. Sit down with your children and play a game by asking them how many colours can they imagine in fruit or vegetables? Make lists of all the fruits and vegetables of different colours:

* White: potatoes, apple, pears, jicama, bean sprouts, water chestnuts, parsnips, onions, cauliflower, mushrooms.
* Yellow: corn, bananas (this could fall into the white category), squash, yellow tomatoes, mangoes, lemons, peaches.
* Orange: oranges, cantaloupe, pumpkin, sweet potatoes, carrots, apricots.
* Red: tomatoes, watermelon, beets, raspberries, strawberries, radishes.
* Green: kiwis, lettuce, broccoli, asparagus, avocados, brussel sprouts, honey dew melon, peas, beans, artichokes, celery.
* Blue: blue berries.
* Purple: grapes, figs, some radishes.
* Brown or Black: raisins, blackberries, black beans or kidney beans, lentils, olives.

Children can have great fun approaching meal time by making a colourful plate. If you have a space for a child to have a garden or even a couple of pots, most children love to watch things grow. The growing and preparation of food can change the vision of children and also help them into adulthood away from media pressure. Next time you are in a book store, allow your child to pick out a cook book that has colourful pictures and teach him/her to follow a recipe. Next time you go to the grocery store take your children with you and tell them you are low on yellows or greens of fresh raw foods and see what they can find. Let your child help you with creative cooking. The food may not taste that good at first while they are in training but eventually it will get better and their self-esteem will rocket. Ask them to choose recipes, serve and clean up. Make your world of food more interesting than the one on television. Make it healthy and tasty and desirable.

Bon appetit!

© 2009 Dr Angel Adams & Dr Patricia Papciak. All Rights Reserved.

Creating Healthy Eating Habits in Today's Society - What's the Bottom Line?

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Milk vs Soy Milk

!±8± Milk vs Soy Milk

There could be many reasons that one chooses to drink cows milk or soy milk. Aside from ethical reason and personal taste preference, we will focus solely on the nutrition and health aspects in this article. Sometimes you don't need to be an expert to make a choice; all you need is some common sense, and a little bit research. Let's just read the labels.

Here we pick four products for nutrition comparison. They are Horizon organic whole milk, Horizon organic lowfat milk, Silk soymilk plain and Silk soymilk unsweetened. Since pictures are not allowed here, so please click the link at the end of this article to see the complete nutrition comparison chart.

Some obvious and undeniable conclusions can be drawn as follows:
1. For calories and fat, you can get your desired amount per serving by picking the right product in both cows milk and soy milk;
2. Both have similar amount of Protein, Calcium (fortified product in this case);
3. Cows milk is high in saturated fats and cholesterol compared with soy milk;
4. Soy milk contains significant amount of Riboflavin (B2) and Vitamin B12 while cows milk contains zero amount;

Other health issues you may consider that can not be seen on the labels:
1. Allergy and lactose intolerance;
2. Soy naturally contains isoflavone, which is claimed to be beneficial to health;
3. It is commonly believed that unless a baby shows signs of a dairy allergy, soy milk is not recommended as an infant formula.

Poll: You were trapped on an island, and could have either cow's milk or soy milk as your only food source. Which one do you think would help you better survive?

Please visit our site in the link below to vote and see the results :)

Additional information: Soybean Nutrition and Function

Soybeans are considered by many agencies, including the US Food and Drug Administration, to be a source of complete protein. A complete protein is one that contains significant amounts of all the essential amino acids that must be provided to the human body because of the body's inability to synthesize them. For this reason, soy is a good source of protein, amongst many others, for many vegetarians and vegans or for people who cannot afford meat.

According to the FDA, "Soy protein products can be good substitutes for animal products because, unlike some other beans, soy offers a "complete" protein profile. Soybeans contain all the amino acids essential to human nutrition, which must be supplied in the diet because they cannot be synthesized by the human body. Soy protein products can replace animal-based foods-which also have complete proteins but tend to contain more fat, especially saturated fat-without requiring major adjustments elsewhere in the diet."

Soy in your diet can lower cholesterol. There are many scientific studies that support this conclusion. In fact, the FDA agreed that 25 grams per day of soy protein, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.

Soy may also reduce symptoms of menopause and the risk of osteoporosis. Soy products may possibly prevent certain hormone-dependent cancers, including breast cancer, endometrial cancer, and prostate cancer.

Milk vs Soy Milk

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