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5 Proven Techniques for Inner Calm

With endless responsibilities and distractions around us, it’s easy for inner turmoil to build up. Practicing techniques to calm the mind and soothe the soul is vital for well-being. Read on for five proven methods to discover your inner tranquillity.

Visit a Functional Medicine Practitioner

    Seeing a functional medicine practitioner like those at Urban Wellness can be enormously beneficial for balancing the body and mind. Functional medicine looks at health holistically, considering how all systems in the body are interconnected. A functional nutritionist aims to get to the root causes of imbalances rather than treating symptoms. They may use lab tests to assess your biochemistry and nutrient levels, checking for deficiencies or dysfunction. Tailored nutritional and lifestyle changes are then recommended to restore optimal well-being. Visiting a functional medicine practitioner allows you to take control of your health and find harmony from within.

    Try Breathwork

    Conscious breathing exercises, known as breathwork, are a simple yet powerful way to find calm. Deep belly breathing activates the parasympathetic nervous system, switching off the fight or flight stress response. Try setting aside 5-10 minutes daily to focus solely on your breath. Inhale deeply through the nose, letting your stomach expand. Exhale slowly out through pursed lips. Repeat this for several minutes while keeping your mind focused on the sensation of breathing. rhythmic nature of mindful breathing brings deep tranquillity.

    Practice Yoga

      The postures, breathing, and meditation involved in yoga are profoundly calming for both body and mind. Regular yoga practice helps relieve muscle tension and quiets busy thoughts. Flowing through sequences of gentle poses while staying present with each movement induces deep relaxation. Finish yoga sessions with savasana, lying still on your back, to fully integrate the soothing benefits. Even 10-15 minutes of yoga can reset your nervous system to a tranquil state.

      Spend Time in Nature

        Being surrounded by fresh air, greenery, and sunlight is deeply rejuvenating. Studies show spending time outdoors reduces stress hormones and blood pressure. Go for mindful walks in the park or forest to immerse yourself in the sights, sounds, and smells of the natural world. Let go of any worries for a time, and just be fully present as you wander. Floating along in this meditative, tech-free state will restore your equilibrium.

        Keep a Gratitude Journal

          Taking a few minutes each day to list things you are grateful for is tremendously uplifting. This straightforward exercise helps reframe challenges in a positive light. Focusing on blessings, big and small, cultivates appreciation and inner peace. Studies show gratitude journaling reduces anxiety, increases happiness, and improves sleep. Set aside time before bed to list five things you’re grateful for from that day. Expressing thanks is soothing for body and soul.

          Making time for practices that soothe the mind is essential in our hectic world. From breathwork to seeking functional medicine support, the techniques discussed here provide diverse ways to discover inner stillness. Experiment with several methods to find those that resonate most. With regular practice, you can cultivate lasting inner peace.

          Friends, how are you working towards maintaining your inner calm at home? Leave your thoughts below.

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          Effective Meditation Techniques for the Amateur

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          Meditation is something that many people don’t particularly like the idea of on the surface. Meditation is something that many people believe involves having to sit cross-legged, close your eyes, and repeat a mantra, like some sort of monk! However, practicing meditation involves a number of simple practices, without needing to go to a yoga studio or have to chant. Meditation is something that has significant benefits on the brain and body and can help you feel more connected, which can reduce stress. Let’s show you how you can benefit from meditating without doing it in a stereotypical way. 

          Body Scan Meditation

          This is something where people focus on relaxing different parts of the body. It’s something you can do as you get ready for sleep at night because it can help you to center yourself and be aware of where you are. It can also help if you are on a soft, cooling mattress so you can actually feel comfortable in where you are. This type of meditation is potentially beneficial if you do not like the idea of having to focus on your breath. It’s something that many people are using in their everyday life because it allows them to check in with hole they are feeling. Additionally, it can help to relieve physical signs of tension and chronic pain. 

          Mindfulness Meditation

          A very popular practice as well. Mindfulness has long been touted as a solution to the ailments of the modern world. In simple terms, mindfulness meditation is about being aware of what you are doing at the present moment. The benefit of being mindful is that you don’t have to meditate in a traditional sense. You could practice mindfulness by doing anything in your daily life, whether it’s brushing your teeth or washing the dishes. But you have to be 100% percent involved in what you are doing and not thinking about the past or the future or being distracted. This is something that is hard to come to terms with because many people’s focus is all over the place. But a more formal mindfulness meditation can benefit here. Sitting and focusing on your breathing in a very short space of time every day can help you to train this part of your brain. 

          How Can We Start Meditating? 

          Meditation shouldn’t be this overwhelming thing; it needs to be simple. The key to meditation is about being disciplined and coming to terms with the fact that there will be times when you are going to be distracted. There is no point in trying to meditate for 20-minutes straight because meditation is, in effect, focusing on breathing or meditating on a subject, for example, if you are trying to solve a problem in your life. But one of the best ways to begin is to use the many guided meditation resources on YouTube or apps like Headspace. 

          If you want to lead a healthier, happier life, meditation could be the missing ingredient. After all, we have to exercise our bodies in order to maintain them; meditation doesn’t have to be hippie-dippie. Instead, we need to view it as a workout for our brain.

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          How To Make Weight Loss Easier – Four Simple Techniques That You Can Start Using Today

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          Are you struggling to lose weight? Do you feel like you can’t seem to get it off? If so, then these simple hacks could be what you need to make a change. In this post, we’re going to discuss how to make healthy weight loss easier with four simple techniques that you can start using today. We’ll also give some tips on how to make sure you stick to these techniques and start seeing those results that you’ve been chasing.

          Start by working out regularly

          One of the most important things you can do for weight loss is to work out regularly. This will help you lose weight and improve your health in general. Not only will working out help you lose weight, but it will also help you stay motivated. By working out regularly, you’ll be more likely to stick to your diet and see results. 

          It might seem intimidating, or even expensive to start a fitness journey, but it doesn’t have to be. You can start slow by going on jogs or working out at home. If you’ve got a bit of extra cash, you could buy yourself some at-home workout equipment so that you can exercise from the comfort of your own home.

          Eat healthy and avoid processed foods

          If you’re struggling to lose weight, then it’s important to eat healthily. processed foods are a big part of the problem. They’re high in calories and provide little nutritional value, meaning you’ll be hungry again shortly after eating them. If you start paying attention to the kinds of food you put into your body, you might be surprised at what you see. Half of the weight loss journey is about deprogramming your automatic behaviors and replacing them with healthier ones. To get started, think about starting a food diary to help you keep track of your habits.

          Don’t stress about portion size

          When it comes to weight loss, portion size is key. You don’t want to put on too much weight and then have to deal with uncomfortable food rules later on. And you definitely don’t want to be struggling on the scale every day because you’re trying to lose weight but are eating too much.

          So, how do you make sure that you’re eating healthy and not putting on too much weight? It’s simple: don’t stress about portion size. Simply make sure that your average meal is full of diverse, nutritional content, and eat to your heart’s content. Staying hungry is a sure-fire way to break your healthy-eating streak and build unsustainable habits. Some ways to avoid this include bulking out your meals with healthy starters or adding a colorful side salad.

          Keep your diet simple

          One of the most important things you can do to help lose weight is to keep your diet simple. This means that you should stick to a healthy, nutritious diet that’s easy to follow. You don’t need a lot of complicated ingredients or processed foods in your diet – just healthy, unprocessed foods that are healthy for you and your body. Not only will this take any confusion out of choosing the right foods, but your body will thank you for it. 

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          Join Me In A New Tech Enthusiast’s Community!

          This post is #sponsored by C Space. If you’re looking to connect with fellow tech enthusiasts then check out their research community.

          Friends, I don’t know about you, but I love connecting with brands to help better their customer experience. It’s what a great deal of my work on this blog revolves around. This is why I am excited to share that I’ve partnered with C Space to raise awareness for an online research community designed to inspire leaders in both the tech and media fields! For fellow techies, who love discussing everything from the newest smartphones to what’s book-to-streaming online this month, this community is for you! Consisting of tech enthusiasts across the country, with early access to tech reviews and the what-for on the season’s latest and greatest tech. Plus, those selected to participate in this exclusive community will have the chance to earn monthly gift codes for sharing their thoughts in research-based activities!

          It’s super easy to see if you qualify to join. Just take this qualifying survey here to see if you qualify to join this amazing community.

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          Quick facts about the community:

          • Members share their opinions with others about a wide range of tech-related topics.
          • Discussion topics, polls, and news are shared by fellow members and leading tech-community facilitators.
          • Participants will receive Amazon eGift cards each month for contributing to the community.
          • All feedback is confidential.

          I’ve signed up and I’m excited to get started in the community. Especially, the opportunity to both share my many, many opinions and earn the Amazon Gift Cards!

          This unique community of tech enthusiasts from across the United States shares their ideas and opinions weekly. So join us across social media by using the #DigitalLiving. Help us positively influence the future of tech as we know it! 

          Help navigate the future of technology, by taking a qualifying survey, here. I hope to see you there!

          Friends, what tech topics are most excited to share within this new community? Leave your thoughts below.

           

          Thanks again to C Space for sponsoring this post and thanks to you for supporting the amazing brands that keep Theladyprefers2save party going!
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          Google: Digital Wellbeing Through Technology

          This post is sponsored by wellbeing.google in partnership with the Forward Influence Network. All thoughts and opinions are my own. #ad #DigitalWellbeing

           

          Labor Day Weekend is always busy for my family. Most years this three-day weekend allows us the time to visit many of our state’s musical heritage along the Mississippi Blues Trail, a trail created by the Mississippi Blues Commission in 2006 to commemorate notable historical sites related to the birth, growth, and influence of the blues music throughout the great state of Mississippi. We were able to see many attractions along the trail. Een a few remote locations. Locations that left me all a little worried about the quality of our phone’s service while on the road.

          How to Fit More Frugal Fun Into Your Summer How to Fit More Frugal Fun Into Your Summer How to Fit More Frugal Fun Into Your Summer How to Fit More Frugal Fun Into Your Summer

          Then it occurred to me, these moments when your family should be emersed in our state’s cultural heritage, why are we all so worried about our phones? Moreover, what can I do to ensure that moments such on our Memorial Day weekend trip aren’t so diminished? How can my family strike a healthy balance between the technology we use in our everyday lives, while still being in the present and focused on these things should matter just a little bit more. Like travel and quality time together. This is where the wellbeing.google can help.

          Google #DigitalWellbeing Initiative

          The Google #DigitalWellbeing initiative, in partnership with FOSI, an international, nonprofit organization that works to make the online world safer for kids. FOSI convenes leaders in the industry and nonprofit sectors to provide new solutions in the field of online safety, has created an initiative designed to provide the public with helpful products that improve peoples’ lives.  To bring families together. For as much as technology aids in the running of our day-to-day lives, it also works as a means of distracting us from the things that matter the most, like family.

          Google feels a sense of responsibility in helping to make such things better, which is why they have created digital wellbeing tools and resources to make these necessary changes take form. Including product solutions, tips, and easy-to-access online resources designed to help people maintain a balance between their individual family dynamic and the technology that makes their homes and businesses run in ways that work best for them. I for one, need help in this area! As its oh-so-easy to get caught up in our daily routine. So it’s nice to have tools that can help us bridge the divide between tech and togetherness at home!

          Friends, what does your current experience with everyday tech look like? Regardless of your situation, Google has tools available to you to best see what services best fit your needs. Including a tool that asks you simple questions to see what your relationship with technology looks like at home and which tools could be tailor-fit for your needs. After starting your own experience with the above-mentioned tools, you’ll be given suggestions to additional tips and tools to help you achieve your best version of digital wellbeing. For me, it was fun to see what tools I could implement to make my life a little better, tech-wise.

          A montage of various smiling on-the-street interview subjects who have shared details about their relationship to technology.

          One of the first tips I received was to set working from home boundaries. To step away from work when you want to. This is huge for me. As I work-from-home as a freelance writer, blogger, and influencer,  which makes it hard to walk away from social media as its so intricate to my career existence. But one of Google’s digital wellbeing’s best tools includes scheduled Do Not Disturb timers that can turn on automatically at certain times, creating digital personal, and professional, boundaries for me to use at home to minimize work time distraction.

          Best of all, Google will show you how to use it. You can also set an auto-reply for your Gmail account when you are on vacation. Or just need a personal 6-hour staycation nap weekdays at home. 

          Setting Limits

          This is a huge, friends! Especially for parents, grandparents, and educators of tween and teens. You know, the demographic that needs healthy limits and boundaries enforced by the adults who care about them the most.  Even adults who sometimes need take a break reminder. Google has made it truly simple to set time limits and remind you and suggest to take a break from media take a break. We all know how easy it is to just keep scrolling feeds online. And this service can help. Google’s Family Link also allows you to set bedtime hour limits so you won’t use your devices after those times. You can even remotely lock a device like your teen’s laptop or tablet, enforcing screentime with or without you needing to be home to enforce this rule.

          For families with children, especially for households looking to strike better balances between technology, education, and excessive screentime sessions, wellbeing.google has tools, both a family guide and video content, that allow parents to help manage app usage, lock devices, and set screen time limits. There’s also the self-reflection tool, designed to improve our personal relationship with technology. Perfect for influencers like me.

          Then there are apps. For times when the kiddos are spending a little too much time in certain apps Google’s Family Link can help with this predicament as well.  Parents can also hide those apps so their child can’t access it. Remotely and at home. While this doesn’t delete the app, nor force users to lose their high scores or in-game progress, it does make the app inaccessible until parents remove or adjust limits for each app. Something we like to do is to give extra app and screen time as an earned reward. It puts a value on app usage. And who doesn’t love earning extra me time each week? 

          Steps I use at home to maintain my digital wellbeing include:

          • No phones or tablets on the dinner table.
          • No use of phones or tablets after ten p.m. daily.
          • No answering emails past eight p.m. or before 8 a.m. daily.
          • No scrolling through devices while connecting with loved ones during calls.
          • Replacing two-screen hours a week with audiobook listening sessions.
          • No devices after 8 pm weekends.

          Google’s #DigitalWellbeing Plan

          As the wife of a tech teacher and robotics coach, I have first-hand knowledge of the necessity to keep your family and school-aged children safe online. Particularly as children grow. Which is why I was excited to learn about Google’s Digital Wellbeing Family Guide.  Packed with suggestions and tips to keep school-aged children safer online. I think every adult should print out and utilize the Family Guide poster with their families, co-ops, Sunday schools, media centers, and classrooms, too! My husband and I have started to fill out our own and my husband has done so for use in his tech classes at school. As its truly a great thing to way to set online rules at the start of each school year.

          There’s also the area of needed to make parenting in the technological age a tad easier. Our lives are hectic and it’s nice to have a resource to help us manage the things we are already using. In better and more effective ways. Including difficult topics like internet safety and cyberbullying. Which are additional ways the initiative can help you to create a family digital wellbeing plan for yourself at home?

          And because we all need to unplug more often and practice self-care,  be sure to check out the above-mentioned self-reflection tool from wellness.google to improve your own relationship with technology too! Friends, what does your current experience with technology look like? Are you thinking of trying out Google’s #digitalwellbeing Initiative tools yourself? Leave your thoughts in the comments below.

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          Experience Better Sleep At Home With MedsBiotech Products

          Please note, this post is sponsored by Medsbiotech. All opinions expressed are my own. Thank you.

           

          As someone who lives with chronic pain I know first-hand how insulin-resistant PCOS symptoms, severe food allergies, and chronic migraines can interfere with my ability to work, care for my family, and live my life to the fullest. For these reasons and more I became interested in trying MedsBiotech CBD products.

          Keeping in mind, I was initially hesitant. Curious about the forums but was seeking pain relief products that cause drowsiness or lethargy because I strive to I live as healthy as I can.

          What is CBD Oil?

          CBD Oil is short for Cannabidiol oil, one of the two main ingredients in cannabis. But unlike THC, CBD does not create any high feelings, but it does directly activate the endocannabinoid system.

          This differentiation is key as the endocannabinoid system is one of the groups of regulatory molecules within the brains responsible for homeostasis. Which regulates appetite, mood, memory, and pain sensation. As CBD acts as an anti-inflammatory, or pain reliever, but also improve symptoms of anxiety and depression. Also helping to relieve mild symptoms of sleepiness and various short-term memory issues.

          Its also key to mention that CBD oil, produced from organic hemp plants, is THC-free and legal in all 50 states. But before going on, I encourage you to take a few minutes to learn more about CBD Oil by visiting the FAQ on CBD from leading professional on MedsBiotech CBD site. This page will address common concerns about CDB oil as well as information on if these products are right for you.

          MedsBiotech Products

          MedsBiotech CBD Oil Tincture for improved sleep

          I say all this to say that this past month I have loved many of the subtle differences I’ve noticed in my body since taking it and wanted to share my findings with you. Particularly with the use of MedsBiotech CBD Turmeric Oil Capsules, for sleep health, which along with nightly cups of golden turmeric milk and CBD Candy each morning, my sleep and activity cycles have greatly improved. As have my issues with mental fog, irritability, and restlessness each evening a home.

          I find that MedsBiotech CBD Oil products are perfect for those women on the go. As they come in a wide variety of products that address various pain management concerns for women of all walks of life.

          For example, if you need to relax, their Tincture Oil, used as a massage or facial serum, or a 2-3 drop infusion into your nightly herbal tea would be a perfect choice for you. I love using it at night as a facial moisturizer as it provides me with all the calming benefits of CBD Tincture Oil. And for highly stressful days I will employ both recommended uses above.

          If you prefer to use food as medicine, add Medsbiotech Tincture Oil to your morning smoothie. Just 2-3 drops may be the perfect choice for you as a mid-morning pick-me-up.

          One of the key reason I chose to try these products is for the mild relief of insomnia symptoms. I’ve found that taking this CBD tincture, 2-3 drops consumed under the tongue, several hours before dinner, helps me to relieve anxiety and gain a natural, relaxed sense of calm before bed. Helping me regain my precious sleep schedule and to have a greater sense of alertness and calm entering my days each morning.

          There’s also the taste. Which has a strong yet naturally strong peppermint taste that I enjoy? However, if you don’t like the flavor of peppermint this might not be the right product for you.

          Then there is the cost. Keeping in mind that a single bottle contains about 60 doses, which will last about two months of daily usage. With daily costs running about $2.66 a dosage. Currently, this tincture is on sale on their website for under $100.00, making it more affordable going into the fall season ahead.

          All in all, this has been a useful product to help me with PCOS symptoms and sleeplessness at home.

          Other MedsBiotech CBD Products

          MedsBiotech has a lot of other products as well, including gummies, chewing gum, vape juice, and topical products. They also produce more user-specific products including a Sleep blend capsule, which contains 25mg of CBD combined with 7 other sleep-promoting vitamins and a Stress blend capsule, which contains 25 mg of CBD combined with 6 vitamins that promote stress relief.

          For my PCOS symptoms, I also tried the CBD Infused Gummies. Gummy bears that are naturally flavored and come in various dosage options including 10mg, 15mg, and 25mg per gummy. Each bottle contains 30 gummy bears of fun different sweet and sour flavors. So if you’ve never tried a product before there is a good way to get started in dosages.

          Their flavors are delicious but most importantly, each CBD gummy bear is richly infused with powerful and effective CBD oil. Oil that helps me to have less PCOS-associated pain each day. Especially beneficial for WAHM during the BTS rush each season at home.

          Moreover, their gummies are infused with the most THC-free hemp derived CBD oil accessible in every state without a prescription. A true benefit to those living with chronic pain at home. I encourage you to check out these gummies at home for yourself this season!

          Friends, I encourage you all to try out these products for yourself. To find your ideal product, dose, and ideal. You’ll be glad you did! Now I want to ask, have you tried CBD oils at home? Or are you considering doing so this season with Every Day Optimal products? Let me know about your experiences below!

           

          Learn more about MedsBiotech CBD Oils:

          Website | Facebook | Twitter | Instagram 

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          7 Health Benefits to drinking wine this fall

          This post is sponsored by Diamond Bloggers. All opinions are my own. Thank you.
          7 Health Benefits to drinking wine this fall

           

          Wine. We drink it with dinner, after a long day, and for yearly celebrations. Especially in fall, a season chock-full of fun, festive get-togethers. it always finds its way to the table. Wine is often the centerpiece of tradition and happiness this time of year.

          But for many of us, it goes further as it helps relax our minds and brings smiles to faces. Beyond the euphoria and happiness, drinking a controlled, moderate amount (the standard 5-ounce pour daily) of wine can be good for your physical health. But how exactly does it contribute to your health? With this in mind, here are seven reasons you should be drinking wine at home this fall:

          7 Health Benefits to drinking wine this fall

          Antioxidants

          One of the best ways to ward off those pesky free radicals that cause health issues, such as cancer, is to drink wine. Wine is naturally full of antioxidants that attack free radicals. A recent study by the University of Barcelona scientists found that the phenols in white wine had equal, if not higher, antioxidants than those in red wine. Drinking white wines such as sauvignon blanc, Moscato, Pinot Grigio, gewürztraminer, and Riesling can help keep you healthier all season long!

          Immune Health

          Are you looking to boost your immune system this fall? Drinking a glass of wine daily can give your immune system a much-needed boost. A 5-ounce serving of win daily can also help to ward off infections and keep your immune system in check. Especially important during fall allergy and sinus season. But be cautious. Excessive consumption can lead to negative effects of drinking wine for an immunity boost.

          Increases Bone Density

          As we age, our bones naturally get more brittle. Especially for mothers. This is why you could increase your calcium intake by drinking a relaxing glass of wine. Red wine has high levels of silicon, which is great for your bone mineral density. Which increases bone density and reduces the chance of developing osteoporosis.

          Reduces the risk of Stroke

          Moderate consumption of wine can help reduce your chance of stroke by preventing blood clotting. Wine acts as a natural blood thinner, breaking up any blood clots that could lead to a stroke. This lower risk of blood clotting is more beneficial to females than males.

          Red wine, in particular, contains phenols, that act as blood thinners, similar to natural willow aspirin. Particularly the chemical resveratrol, found in red grape skins, protects against stroke when the grapes are turned into wine. But do keep in mind, that excessive drinking can have the opposite effect, resulting in a higher risk of heart attacks. So like with all good things in life, moderation is key.

          Reduced the risk of Heart Disease

          In the battle against heart disease, especially for women, taking all the necessary precautions to help prevent heart disease is a must! And wine can help. The tannins found in red wine contain procyanidins, phenols that neutralize free radicals, agents known to be effective in preventing cardiovascular disease. The lesson of the day is that if you want a healthy heart, bite the bullet and drink a glass of wine.

          For those with high cholesterol,  those same procyanidins found in red wine that promote a healthy heart also promote lower cholesterol. Particularly decreasing LDL, or unhealthy cholesterol levels while increasing HDL or healthy and good cholesterol. So if you’re suffering from high blood pressure, it’s best to pour a glass to help maintain healthy HDL levels at home!

          Fight off that flu

          Did you know that drinking a glass of wine daily can give your immune system a flu-fighting boost? Moderate alcohol consumption can help naturally keep your immune system in check. Especially important during the fall season when temperatures cool and we are around more friends, family, and classmates who may be carrying flu and cold pathogens.

          Reduces the risk of Type 2 Diabetes

          If you have a family history of Type-2 Diabetes, wine may help. Resveratrol has been proven to improve sensibility to insulin. With insulin resistance contributing to type 2 diabetes risk, a nice glass of wine makes the list of things you can enjoy.

          Need more information on the health benefits of wine this fall? Be sure to check with an industry leader such as Denis Mackenzie’s Winery. A Chief Operations Officer currently working in the international marketing industry. Including working with health and tech professionals to educate consumers on the health benefits that can be obtained through organic wine consumption.

          Friends, those are just some of the health benefits that can be afforded by moderate, responsible wine consumption this season. Be sure to do yourself a favor, and pour a glass of wine and toast to your health. Perhaps with a fun, frugal fall food dish. Now I have to ask, do you drink wine at home for your health? Let me know all about it below!

          7 Health Benefits to drinking wine this fall

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