Self care

Burn your Calories & Not Desires…

The tagline of my website: Burn your calories & not desires, is exactly what this generation needs to focus on. With so much of stress in todays competitive world, looks & personality are two unavoidable aspects to get through the race. The saying goes, “Looks doesn’t matter, attitude does” is true & I agree to disagree to it. Good health gives you good looks, a fit body & healthy lifestyle- which is utmost important today. You could have a good job, a 6 digit income but if you do not feel good, do not have a healthy lifestyle, you are sooner or later gonna be left behind in the race.

Demystifying…

We are always looking for shortcuts to achieve a good physique, instead of taking the right path. We happily want to go on a crash diet, avoid eating carbs, but do want to work out to keep our body active & steady. All the nutrients are required by the body to keep it functional.

Carbohydrates provide 4kcal/gm.

Proteins provide 4kcal/gm

Fats provide 9kcal/gm

It is important to take enough calories to run the body & also necessary to burn the extra calories by working out & not by killing the desires to eat foods like pizza, cakes & other calorific dense foods. I do not recommend eating them regularly. Cheating on such foods weekly once, chalta hai!

Burning Calories…

Workout…Workout…Workout…

Doing a 150-minute workout per week should be included in your schedule. If you are looking for a weight loss program, then working out for 180 hours or more is recommended.

Include any physical activity to burn your calories: Cycling, Swimming, Yoga, Zumba, Aerobics, Hitting a Gym, Jogging…The list is absolutely endless…

Avoid indulging daily in calorific foods & start indulging in foods that are seasonal & local-they bring out the best of you. You are what you eat, you see!

Being physically active throughout the day, keep yourself active. Walk for 3-5minutes after every 1.5-2 hours of sitting. Keep moving around throughout the day- use stairs instead of lift, park your car a little far away so that you can walk for a little longer distance, fill your own water bottle, stop taking help from others for little things…

The more you are physically active & maintain a healthy lifestyle, the more you can relish on your favorite foods without any guilt.

 

1 year ago No Comments Views

Constant Headache: Deal with it or Cure it!

If you are one of those who relies on 2 glass of water per day & supposes that the body will function adequately, then you are mistaken, my friend! Facing frequent headaches, partial/full headaches is not only because of massive smart phone usage & internet surfing but the chances that you are dehydrated!

Our body needs water for every activity it performs be it digestion, egestion, repair & it is important that we supply our body with enough water for it to function smoothly.

Headaches:

A headache is something that every man has suffered today be it due to stress or dehydration! Popping a tablet is not going to cure but only make you addicted!

Some people may suffer from a headache only while working on screen: It is important that you get anti-glare for yourself (a spectacle pair without any sight) or an anti glare laptop/desktop screen protection guard which will lessen the eye strain & also prevent a headache!

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Migraine: Another common type of a headache heard amongst the youngster & women. A headache occurs on the partial type of a headache that attacks a part of the head & is sometimes unbearable. It maybe because of dehydration or acidity problems, and sensitivity to light & sound. Have a lot of water & curd to cure your headache.

I remember how one of my friends suffered from severe migraine attacks & she is a woman who believes in curing through natural remedies, hence she adopted “Anlom-Vilom” which is a process of exhaling & inhaling that quickly relives a headache!

Sinus: Happens during winter & rainy season as the nasal cavities are inflamed. It is important that you take caution in the cold seasons by having a cup of hot milk in the night & keep yourself warm which regularly will prevent the nose from getting blocked & hence sinus.

Before allopathy had come into the picture, our ancestors solved all of their health issues through natural & home remedies. The less you rely on pharmaceutical products, the better it is for you!

1 year ago 1 Comment Views

Trouble having sound sleep?

A lot of us want to sleep but we don’t fall asleep! We lay in bed for hours together before sleeping…Insomnia, Sleeplessness, tired nights are the common complaints that we hear from our friends & relatives. Our minds are constantly wandering & not willing to shut especially in the night times…Why do you think is this happening? Why do you think you are not a morning person, who just cannot wake up early in the morning but can stay awake till 3 a.m. in the night?

Exploring the Common Reasons of Sleeplessness:

In this blog post, I am not going to talk about ageing, mind wandering, excessive use of mobile phones, but some common habits, which have been neglected & not thought they played a role hampering sleep. Opening the new book of the common reasons of sleeplessness will help you in realising what is needed for body & what not!

  1. Drinking Coffee post Sunset: Caffeine is a stimulant & drinking it or any kind of stimulant will take away your sleep. It doesn’t relax your body or put you to sleep. Usually, people who study late nights adopt drinking coffee to shu the sleep!

    Body is winding up the activities of the intestine & preparing to relax, focusing on repairing the damaged cells & tissues. Hence, loading with stimulants & heavy food will prevent the body from winding up its intestine work!

  2. Eating Heavy Dinners: People who have built up the habit of being hungry in the daytime & loading their gut with heavy food post office hours in the evening & night are going to definitely struggle with a sound sleep.
  3. Eating Full Fat Foods: Cultivating the habit of consuming Vada Pav, Pav Bhaji, Bakery stuffs in the evening as a snack means to load the intestine, while the intestine is winding up & the body is preparing for sleep. Eating junk & calorific foods, reverse the relaxing mode of the intestine thus disturbing the sleep.
  4. Calf Muscle Cramps: A lot of times, pregnant women & men after the age of 50, suffer from frequent calf muscle cramp in the middle of the night, disturbing their sleep- this is because of the deficiency of potassium. Bananas are a good source of potassium. Prevent your muscle cramps with eating bananas.

Now, if you are blaming your smartphones, Facebook or your spouse for your sleeplessness, it is time to realise that it is your food habits that are causing insomnia & sleeplessness.

Cheat Tips for Sound Sleep

1. Cashews:  The combination of Tryptophan & Vitamin B6 is the natural antidepressant, which will give you a sound sleep.

Take 4-5 cashews in a pestle & mortar, grind it with some milk until a smooth consistency is achieved.

Courtesy: Rujuta Diwekar

2. Ghee:  Massage your feet with a drop or two of ghee, this will improve the blood circulation & relax you.

3. Light Dinners: The lighter the dinner, the better is your sleep.

4. Almond Oil:  Massage your dark circles with almond oil, it will relax your eyes.

Let me know how did it work out for you!

 

 

1 year ago No Comments Views

Detox Detox & Some More Detox

One amongst every 3 people in India is struggling with obesity & health issues. Thanks to the modern era & plenty of junk food items to offer we are moving from a healthy diet to a complete unhealthy diet. Food is supposed to provide a wholesome supply of rich nutrients-proteins, good carbs like fibre, essential fatty acids & the most important- Vitamins & Minerals, but we have altogether changed the definition of food-which is now awesome mouth watering look with some delicious taste. Result: Overweight & Poor health! Your one point solution: Detox.

Detox as & when possible to flush out the saturated fats, refined carbs, caffeine & excess alcohol. The plant-based juices help in complete detoxification of the body, making you feel healthier, lighter, purifying blood & clearing the acne.

Isn’t that sufficient to motivate you to schedule your detox?

I planned my detox schedule with the N-cold press.

The N-cold juices are cold pressed & made exclusively from organic fruits; if you have detoxed earlier using non-organic juices, then there are chances that the detox was not successful as non-organic foodstuff have pesticide/herbicide residues on them, which our body is already trying to eliminate when we go on a detox!

They come with 6 bottles of 200ml plant based juices, which you need to consume every 2.5 hours.They have enough nutrients to fill your daily requirement of carbohydrates, proteins, fats, vitamins & minerals so it is unlikely that you will feel hungry.

 

I enjoyed the entire day of my detox, relishing & enjoying every sip of the juices. Yes, they taste yum! Kudos to the developer team 🙂

Keep these bottles refrigerated as they taste better & fresh when you have them on the timings written on each bottle.

WHY YOU NEED TO DETOX?

  • Makes you feel lighter- The next day in the morning when you get up, your stomach will feel lighter & your skin will glow.
  • Rests the Liver- Liver is the main organ for detoxification. The entire process will give rest the liver & also, time & energy to the body to flush out toxins from the body. Too much of gluten foods, non-organic fruits & vegetables, junk items, caffeine are loaded in the fat cells which need to be broken down & eliminated. Detox juices exactly do that! It gives the body time & energy to eliminate toxin.
  • Boosts Immunity-The phytonutrients & enzymes present in the cold pressed juices boosts your immunity, also giving you a good supply of vitamins & minerals.
  • Rehydration-6 bottles of 200ml each will give you enough fluid & water to keep the body rehydrated. Drink at least 2.5-3 litres of water that will help in eliminating toxin faster!
  • Antioxidants charges the body-These juices are designed in a way to give you ample supply of antioxidants which will scavenge any free radicals present in the body i.e giving you clear skin, reduces ageing & it will also improve your eyesight, chronic pains of headaches, acidity, bloating problems.
  • Lose weight-Last but not the least, it will help you indefinitely losing some pounds. Unwanted toxins are released from your body & ample supply of liquid will definitely shed your inches.

If you have made up your mind of scheduling  your detox, go ahead & connect to me on my social media. We will plan a detox day for you!

HOW DO YOU KNOW IF YOUR DETOX WAS SUCCESSFUL?

  1. You may use washroom a couple of times extra & the urine becomes colorless as the day progresses.
  2. You may pass out stool for 1-2 times.
  3. You feel lighter next morning.
  4. Your rings won’t stick to your finger, they can freely move.
  5. You will note inches & weight loss.

It definitely has detoxified me & I recommend one must do a detox of 1-day per month & those who are obese must schedule a 3-days detox every month.

 

 

 

 

1 year ago 5 Comments Views

Dehyradating Summers!!

The worse thing that you can allow hot summers to do is DEHYDRATE YOU!!

Dehydration in some cases that I have seen leads to:

  1. High fever; exceeding 105 degree Farenheit.
  2. Vomiting
  3. Concentrated yellow color urine

Beat the heat this summer with some cool tips:

  1. Drink lots of water & other fluids (Buttermilk, Coconut water). Increase your water consumption to 10 glasses a day.

If you are someone who gets irritated in a second & if you are genuinenly looking out for solutions then start drinking a lot of water & see your irritation, short temperedness levels decreasing.

2. Have a bowl of curd (tossed with jeera, instead of sugar & salt) in the afternoons.

Consuming a bowl of curd rice post lunch is the best way to beat the heat!

3. A glass of sugar cane juice every alternate day.

Gaane ka juice/ras is the natural energy drink, the moment you feel energtically low, grab this coolest drink immediately. Diabetics can also consume sugar juice juice (it doesnt increase your glucose levels).

4. Have some gulkhand in the night.

It is a natural coolant & also gives you a good night sleep….

The common issues of acidity, headaches, nausea, dehydration is because you don’t care enough for your body! And, nothing is more important than self care…

Take Care!

 

2 years ago 2 Comments Views

Abs Are Made in the Kitchen; Not in the Gym

Keep on exercising, running, working out; but if you are eating too much of baked stuff, oily food, taking less protein then nothing is going to work in your favor!!

Abs Are Made in Kitchen; not in the Gym

Plank- the most effective exercise for losing fat out

Balanced diet & work outs complement each other. 2017 resolution of  healthy & fit body requires controlling food habits. If you are running too much & consuming too much sugar later; then there is no chance that your ab will develop… The fat needs to be reduced around the stomach region for the abs to become visible!

Understand your body – what it needs, what exercises effect the body structure…Nuture your body; do not punish it by starving, or pinching the bulky fat protuding out.

 

 

Common mistakes that you are making:

  1. Not having anything post workout- Post work out, the body is glucose depleted, hence consume foods rich in high glycemic index – fruit juices, halwa, bread.
  2. No Control over fatty foods- Working out doesn’t give you total approval of consuming fatty foods at any point. The cravings need to be controlled; & it is recommended to consume calorific foods once a week.
  3. Diet Poor in Fibres- A fibre rich foods boost the metabolism & improves the functionality of the digestive system. Fruits (eat with the skin), vegetables are rich in fibre. Oats are an excellent source of soluble fibres.
  4. Irregular Working Out Patterns- Working out when you feel like will not give fruitful results. It is recommened to work out  150 minutes a week; and if you are looking to lose some weight, then workout for 210 minutes for better results.
  5. Stop Being too rigid about the weighing scale- The weighing balance shows a number- this depends on many factors like bone density, water retention capacity. Every body is different & needs a different nourishment style.
  6. Late Night Dinners- A common way to lose weight is to skip meals & then consume too much in the evening. Hold on!! This is making things worse; have your dinner not late than 2 hours post sunset. The body is winding up its digestion work & preparing for hormone repair & rejunevation. Filling yourself with too much food is a NO-NO

    No desserts/calorific food post 4pm.

  7. No enough Proteins-If you are seriously working out & want to get faster & better results, supplement your body with proteins, it allows muscles to grow. There are plenty of pulses, dairy product, eggs available to rely on!

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These are the top 7 mistakes that people usually commit. It is vital to understand the nutritional importance of food & it is necessary to understand your own body & its requirement.

2 years ago 1 Comment Views

Whats Your Secret to Healthy Lifestyle

Hi,

I approached my near & dear ones who maintain a very healthy lifestyle. They have shared their own set of secrets for weight loss, a better well being & a healthy lifestyle. Thanks to all of them who have contributed generously towards my audience. I have picked up top 4 to post it here.

1. Disha Agarwal – 

 

Everyone gains weight at one point of time in their life, even I had gain weight and I was pretty much not happy with the sudden weight gain and then with zeal and enthusiasm I worked on myself to become FAB from FAT!!

I took out time from my daily routine and invested time playing outdoor games with children, for I endlessly love them and they are just never tried of playing. I committed myself daily for 6 months to bicycle for 45-60mins. I took working out as fun instead of boredom, from practicing yoga to dancing. Coming to diet, I realized that having meals thrice a day – breakfast, lunch & dinner doesn’t help in losing weight. I increased having meals 5 times a day including fruits & green salads as two different yet necessary meal.

Above all, enjoy your food, if food was not important, we all had not been here… Eating is important for weight loss, do not over eat your meals and particularly junk foods (once a week, chalta hai) . Eat a little less than required to fill your stomach completely.

2. Arjun Lahoti 

There is no hidden secret behind weight loss it’s always the diet which matters the most. A balanced diet consisting of low carbs and high on proteins, vitamins and minerals should be consumed with proper time intervals. The workout is just the 30% part of weight loss the rest 70% is your diet!! My diet consists of sprouts, chickpeas, all kinds of beans and lentils,broccoli salad, bell peppers salad and kale juice there are very good for a balanced diet.Choose the form of workout you find interesting, there are many choices in hand such as kick boxing, cross fit, Zumba, Pilates and functional training etc. All these workouts are very effective.

3. Sreeramachandra Yasaswy Modukuru

It’s not a diet, I call it a life style, the one which I don’t stop doing it when I don’t understand why I do it or the one which I don’t start doing it when I have to get in shape because I have to impress someone or even fit into a dress I have been wanting to put over.

 

I am Sreeramachandra Yasaswy Modukuru AKA Vegan Monster Machine, I am a health psychologist (UOH) and also a Certified Coach from American Parkour.

I have been working on myself for over 15 years in terms of health and fitness, I realize that a strong physique can be built when taken care of, not abuse but absolute love towards one’s own body, loving and understanding your body will help you open more gates for you to imbibe movements or techniques which your body is actually designed to decipher. There are various disciplines like parkour, yoga, dance, zumba, martial arts and other movement oriented expressions of the human body, involving yourself in any of the forms makes you understand yourself better and lets you choose what your heart opts out for. Lifting weights, calisthenics movement enhances the aesthetics, complimenting the sport you play or the movement you choose. Food is energy, fruit is life force energy, it’s filled with live enzymes.Gree leaves supply protein to the body, seeds suchh as hemp, chia and flax are essential fats which keep the body stay fueled and helps in quicker recovery. Hydration throughout the day makes the body more relaxed and ready. Cooked food should cover about most of the carbohydrates we consume and the rest should include natural or unprocessed foods which help us build muscle, recover quick from the previous session or even an injury. Do yoga or running, cycling or swimming, basketball of soccer, martial arts of parkour, choose what you want, explore other fields of physicality, make it a life style, do use your body and sweat it out everyday for atleast 45 minutes and compliment it with nutrition, brown rice helps, greens and fruits support a healthy life style, a platter of colourful fruits, a meal of green smoothies, a jar of coconut water, a bowl of nuts and seeds and a plate full of salads per day keeps your health in state.

Very lean people might get more into their bodies, making mindful choices when it comes to their appetite, such as eating consistent meals for every few hours and keeping the nutritional value which includes protein, carbohydrates and fibre in balance might open doors to get stronger and feel healthier. After all, size is only one dimension, we need strength and good health to have better longevity and quality of life.

4. Poonam Rungta

I have been maintaining a healthy life style for more than 20 years now. And I believe, everyone wants a healthy body & a perfect figure. There are many views regarding this. Some think that they will exercise & eat whatever they want while some starve to get a zero figure. According to me, both the conceptions are wrong. To get results, we need to love our body, pamper it time to time. It makes us happy. We should eat 3 main meals in a day and also eat 3-4 small meals side by side. Starving depletes us of important nutrients hence a common reason despair & frustration. We should know what to eat & when to eat. Once this is known, it is easy for maintaining a healthy lifestyle. Losing weight is easy, but maintaining the same lifestyle is tough. You have to keep this in mind for live long. Food is the fuel of our body, can a car run without petrol? We need to eat balanced amount of carbs, protiens, fats, vitamins & minerals. Some of the diseases are hereditary, so proper care must be taken accordingly. Always eat local foods, a Punjabi can digest Chole much easier than a guy in Chennai. We inherit our food habits from our parents, hence it is important we understand our body and its need to take good care of it. Give yourself 3 hours a week practicing yoga, jogging, playing sports, gymming.

Refrain from eating too much sweets. All fruit contains sugar, eat it in the morning on empty stomach for best utilization of fruits nutrients. Sugar when accumulated in body in excess, can get converted into fat. Avoid eating dessert/fruits post dinner, they get converted and stay in your body as fat. Also, you will get up tired next morning. Eat citrus fruits/ papaya after your meal, as it will help in digestion. Work out & eat in right proportions – do not over eat & it will help you!

                                                              Some wellbeing talk blog post from different people who have committed themselves for a fitter life through their unshakeable determination… The motive behind this post for a healthy life is to bring out each ones secret which have worked for them and probably it will help us too.  Hope their ideas & secrets makes us all determined for a healthy 2017!!

2 years ago No Comments Views

Relieve your anxiety quickly

We spend majority of our time on internet and it is said to increase our anxiety & nervous related issues.Our mood  is directly proportional to our circumstances. The more no. of social media accounts you have, the more likely you are to be depressed. Local foods always have more therapeutic applications solving most of these problems. So, stop relying on unnecessary pills, and munch on local foods.

Repuated Nut, Cashew

  1. Feeling dead tired or sleepless? Crack this nut, munch it and see the anxiousness running away from you.
  2. Many men complain of getting up in the middle of the night and cannot sleep till dawn… Cashew nuts is your solution. The combination of Vitamin B6 and Tryptophan (an amino acid) is natural antidepressant.
  3. Cashew is helpful to someone who is undergoing hormonal transition phase from hitting puberty to menopause or going through a rough break up, cashews keeps mind calm and composed.

 Magical Fruit, Banana:

Right from solving depression, insomnia problems to losing weight, it has so much to offer us… The cheapest yet ignorant fruit with a dozen of benefits.

1. Eat bananas right after waking up; on empty stomach. They are rich in Tryptophan (an amino acid) and Vitamin B6 (Pyridoxine); which helps in elevating mood.

2. Bananas can fight insomnia. Boil cut slices of bananas in water for 15mins and strain it; add cinnamon to it and drink one hour before sleeping. The Vitamin B6 helps in releasing serotonin, a neurotransmitter that helps you relax and sleep better.

3. Banana contains 10mg of Dopamine. Dopamine is an antioxidant, which is a “reward chemical” giving pleasure = a long hot shower.

Miraculous “Chocolate”

Chocolate is a joy stimulant. Cocoa contains “serotonin” which is an antidepressant. Serotonin maintains mood balance and lack of it may cause depression.

  1. Women prior to and during menstruation should have some chocolate when the brains serotonin goes down.
  2. The melting point of chocolate = the human body temperature. Chocolate stimulates the release of endorphins which brings us pleasure when chocolate is melted on the tongue.
2 years ago No Comments Views

Understanding Alopecia : Hair fall or Hair Thinning

Overviewing Alopecia

Alopecia is a reversible disease; and an uncertain spot baldness, where hair falls out, leaving a circular smooth hairless patch. It is an autoimmune disease where the cells attack the hair follicle causing thinning of hair with or without noticeable patches of baldness. In some cases, the baldness may occur all over the body – beard, underarms, hands, legs and near genital areas. The hair lost may grow back in a few months, or remain permanent.

Loss of eye lashes

                  Alopecia is not a life-threatening disease; but is emotionally and physically effecting the lives of plenty.

There may be loss of eye lashes and nose hair too – which allows the dust and foreign particle to enter inside them. The bald area should always be covered to protect it from the sun exposure, dust, and foreign matter. Always wear a cap/glares to protect the bald scalp and missing eyelashes. Keep your nose moisturised with an ointment to prevent the growth of microorganisms.

Seek counselling if you are emotionally depressed.


Now, what to do?

When you have noticed the baldness or excessive hair loss and hair thinning which implied baldness, immediately visit your doctor.

  1. He will examine the hair carefully under microscope.
  2. Doctor may perform Scalp Biopsy by removing a tiny piece of skin to understand the condition. It may be infected by fungal – tinia capitis.
  3. A blood test will also be done to examine for the presence of abnormal antibodies and thyroid gland conditions

What Causes Alopecia:

  1. The white blood cells may attack the hair follicles, causing them to shrink, and slow down the hair growth. The shrink hair usually falls down and causing temporary baldness patch.
  2. 1 in 5 people has a family member who must have suffered from Alopecia. Genes maybe responsible for this.
  3. Virus or bacteria attack in the persons environment – The research is still going on.
  4. Pitted nails – Having small dents in finger nails and toe nails.
  5. Suffering from an autoimmune disease – Diabetes I type, Thyroid, Arthritis
  6. Extensive hair loss.
  7. Stress aggravates the problem. Stay cool 🙂

Treatment:

  1. Injection of corticosteroids into the scalp or skin. Corticosteriods are hormones that promotes hair growth. They can be taken orally or the cream can be used for topical applications.
  2. Minoxidil (Rogaine) is the only FDA drug that has been approved to treat female pattern baldness. Apply topically on the scalp for hair growth.
  3. Anthralin is an ointment that helps hair grow again. Apply the ointment on the scalp for some time and rinse it.
  4. Eat more anti-inflammatory foods such as whole grains, fruits, garlic and onions, vegetables, extra virgin oil.

Don’t Worry: The stem cells, responsible for supplying the new cells to the follicle, are not targeted;  the hair might grow back!!

 

2 years ago 6 Comments Views

Eyes speak it All

How many of you have been questioned whats wrong with you, when everything is fine ???

Eyes Speak more than words…. Eyes speak your mood… How many of you have been questioned whats wrong with you, when everything is just okay, only because you have got dull eyes? Many of us have eyesight since a very young age… Our food and most importantly, our carelessness towards eye make them worse…

Vitamin A is known to be best for eye functioning, but did you also know that Vit C was equally important?

A lot of us watch TV, use mobile and laptops for prolonged long hours without allowing it to rest? Why don’t you cup your eyes every 4 hours with your hand?

We have taken our eyes for granted and hence the result, dark circles, dull eyes, weak eye sight and crow feet.

Must Do’s:

  1. Have carrots and celery…eyes
  2. Put cotton balls dipped in rose water, with a drop of castor oil on eyes
  3. Cover your eyes with your palms every few hours.
  4. Watch TV from a minimal distance of 3-4 mts
  5. Do some eye exercises like keeping your head straight and looking at the ceiling and then down to the floor for 8 times.
  6. If you have got too much of laptop work, then excerise your pupil by moving it to extreme left and then right for 8 times, keeping head constant ! The most relaxing exercising, I say !
  7. Place a spoon in a freezer for 30 minutes and then apply the concave side of the spoon on your dark circles.

Did you know : The temperature around the eyes is higher than the body and hence, applying spoon (kept in freezer) brings down the temperature of the eyes and lighten the dark circles.

rubbing-palmMust Not Do’s

  1. We are all aware of not to watch tv from a shorter distance, to rest our eyes, keep cucumber slices. But how many of us really do?
  2. Don’t say I don’t have time.
  3. Don’t take eyes for granted.

The way we look gives an identity to our personality… It builds our confidence… We must look good to feel good

P.S :  We have got 24 hours in a day, learn to manage time 🙂

Please remember: Eyes are the most important sense organ of a body.. We must duly take care of it… Taking good care of eyes will also eliminate a lot of head ache issues

2 years ago 2 Comments Views

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