2/26/18

Say Bye to Milk – A Table of Calcium-Rich Substitutes!


In my last two blogs we learned that the old axiom “Milk, does a body good” simply doesn’t hold water (or milk?). The slogan is just that, a slogan; propagated heavily by the for-profit milk enterprise. It took advantage of some loose science, but was mostly a success in marketing, not public health.


When I was a kid, I basically lived off of milk—more specifically, 2% milk. Towards the end of high school, I did the unspeakable. I switched to non-fat. Yes, it tasted like water at first, but I got used to it and continued to enjoy milk in my breakfast cereal. For another decade I kept my non-fat milk/cereal routine, gravitating towards healthier cereals such as unsweetened Grape Nuts, whole wheat Cheerios, and corn flakes as I grew older (and wiser!). However, after taking a couple nutrition courses in grad school and reading a few books by leading nutritionist, I realized milk was an unnecessary part of my diet. It was time to kick the habit!

Around that time my girlfriend introduced me to almond milk. I decided to give it a go. It was a great substitute as I could hardly tell the difference! Yet California was deep in a drought, and almonds were a very water-intensive crop mostly sourced from the arid state. Did I need milk at all? Did I need cereal? A self-administered dietary survey from a couple months back had already showed I was eating too much grain and too little fruit. Perhaps this was the perfect opportunity for a positive dietary change—mixed fruit for breakfast! And so it went. Three years later, I haven’t looked back. I haven’t missed milk, and I haven’t missed cereal. And nor has my body.

See the table below for some great calcium-rich alternatives. A multi-vitamin or calcium supplement is another way to meet your daily calcium needs.  

Food
Amount
Calcium (milligrams)
Collards, frozen, boiled
1 cup
357
Orange Juice, Calcium-fortified
1 cup
350
Oatmeal, instant
2 packs
326
Milk, skim
1 cup
306
Figs, dried
10 medium
269
Tofu
1/2 cup
258
Spinach, boiled
1 cup
244
Canned salmon
3 oz
181
Cheese, American
1 oz
162
White Beans, boiled
1 cup
161
Cornbread
1 2-oz piece
133
Black turtle beans, boiled
1 cup
103
Swiss chard, boiled
1 cup
102
Iceberg lettuce
1 head
97
Green peas, boiled
1 cup
94
Broccoli, boiled
1 cup
94
Soy milk
1 cup
93
Oranges
1 cup
72
Almonds
1 oz (24 nuts)
70

To see the calcium content of more foods, and compare them with dairy, visit Harvard’s The Nutrition Source website.

To follow this blog, simply click "Follow" at the top right of this page, log into your account, and click "follow publicly."

Shahir Masri, Sc.D.
Environmental Health Scientist



39 comments:

  1. My Nigerian friend from high school said she used to do hot water + cereal...

    ReplyDelete
    Replies
    1. i want to thank Dr Eboh for the herbal HIV medicine he gave to me and my daughter, i was suffering from HIV when i gave birth to my daughter and that was how my daughter got the sickness indirect from me, but to God be the glory that i am heal with the herbal medicine that Dr Eboh gave to me when i contacted him. i want to use this medium to tell everyone that the solution to our sickness has come, so i will like you to contact this great healer on his email address: holycurecenter@gmail.com with him all your pains will be gone, i am really happy today that i and my daughter are cured of HIV, we are now negative after the use of his medicine,my doctor confirm it. once more i say a big thank to you Dr Eboh for healing hands upon my life and my daughter, i say may God continue to bless you abundantly and give you more power to keep helping those that want your help in their lives. email him now he is waiting to receive you. holycurecenter@gmail.com or add him on whatsapp +2348053823815.

      Dr Eboh CAN AS WELL CURE THE FOLLOWING DISEASE:-

      1. HIV/AIDS
      2. HERPES
      3. CANCER
      4. ALS
      5. Love spell
      6. Lotto Spell

      Delete

    2. Its a pleasure for me to write this testimony about this wonderful thing
      that happened to me last week on how i got my HIV aids cured, i have been
      reading so-many post of some people who were cured of HIV, but i never
      believed them, I was hurt and depressed so I was too curious and wanted to
      try dr.idedia then i contacted him on his email on
      dr.idediatraditionalhealinghome@gmail.com when i contact him, he assured me 100% that he will heal me, i pleaded with him to help me out, its a great success that he healed just as he promised, he
      told me that in three days time that i should go and check on my HIV
      status, I was floored that when i went to the hospital to check of my
      status that i was HIV negative, i never thought possible that dr. idedia
      can do miracles, i never really believed in magic but I played along with a
      little hope and faith and after everything but dr Idedia changed my
      life and made me a true believer you can contact him on
      dr.idediatraditionalhealinghome@gmail.com or whattsapp Number: +2349074505296
      or visit his blog http://dridediatraditionalhealinghome.blogspot.com
      so he can help you out. he said that he is also specialize on the following diseases: HERPES, HIV, ALS, HPV, DIABETES, HEPATITIS B, CANCER,SICKLE CELL, VIRGINAL DRYNESS, And Bring Back Yours Ex back.

      Delete
    3. God bless Drokosun for his marvelous work in my life, I was diagnosed of HIV since 2010 and I was taking my medications, I wasn’t satisfied i needed to get the HIV. out of my system, I searched about some possible cure for HIV i saw a comment about Drokosun, how he cured HIV with his herbal medicine, I contacted him and he guided me. I asked for solutions, he started the remedy for my health, he sent me the medicine through UPS SPEED POST. I took the medicine as prescribed by him and 8 days later i was cured from HIV,thank you drokosunspellhome01@gmail.com Drokosun ONCE AGAIN THANK YOU SIR contact him whatsapp number +2349061515609
      1 cancer cure
      2 HPV cure
      3 ringing ear
      4 herpes cure
      5 fabriod
      6 HPV cure
      7 diabetes cure

      Delete
    4. Hello, everyone! I,m here to explore testimony about the wonderful and most safe cure for HERPES SIMPLEX VIRUS (HSV).
      I was positive to the deadly virus called HERPES and i lost hope because i
      was out casted and rejected even by my closet friends.
      i searched on-line to know and enquirer about cure for HERPES and i read
      someone testimony on how he was cured from HSV-2 so i decided to contact
      the same herbalist Call Dr Ozman because i know that nature has the power
      to heal everything.
      i contacted him to know how he can help me and he told me never to worry
      that he will help me with the natural herbs from God!
      after 2 days of contacting him, he told me that the cure has been ready and
      he sent it to me via UPS SPEED POST and it got to me after 3 days!
      i used the medicine as he instructed me (MORNING and EVENING) and i was
      cured!
      its really like a dream but i am so happy!
      thats the reason i decided to also add more comment of Him so that more can
      be saved just like me!
      and if you need his help, you can email him at drokosunspellhome01@gmail.com or what'sap him +2349061515609

      Delete
    5. • This is real take it serious, i am JOHNSON JUDITH i am from Ireland. Who will believe that a herbal medicine can cure HERPES, I never believe that this will work, i have spend a lot money getting drugs from the hospital to keep me and my son healthy, it got to a point that i was waiting for death to come because i was broke, one day i heard about this great man called Dr ODUWA who is well known for Herpes, HIV, and Cancer cure, i decided to email him I didn't believe him that much, I just wanted to give him a try, he replied my mail and Needed some Information about me, then I sent them to him, he prepared a herbal medicine (CURE) and, he gave my details to the Courier Office. they told me that 4-8 days I will receive the package and after receiving it, i took the medicine as prescribed by him at the end of the two weeks, he told me to go to the hospital for a checkup, and i went, surprisingly after the test the doctor confirm me HERPES negative, and my son and i thought it was a joke, i went to other hospital and was also negative, thank you for saving our life's, I promise I will always testify of your good works. If you are HERPES patient, contact him and I am sure you will get cured, contact him via: dr.oduwaspellhome@gmail.com or whatsapp him at +2348070685053.
      THESE ARE THE THINGS Dr ODUWA CURE
      . COLD SORE
      . HERPES
      . CANCER
      . HPV
      . LASSA FEVER
      . GONORRHEA
      Herpatitis B

      Delete
    6. just got diagnosed with HSV1, and reading this actually made me feel like crawling and crying like a baby. The outbreak I have right now is genital and in my throat and mouth, I talked to the doctor who did the blood test on me and said over time that it would eventually get much better. She said that what I’m having is a massive outbreak and is unusual, but that it may be due to the fact that I stressed myself out over it so much. She also told me even though I have it in the genital area that It doesn't mean that I needed “private to private” contact to acquire it. But this did make me feel a whole lot better about the whole situation. For anyone else to have HSV1 after all this stress and pains am passing and the doctor saying all such of crap i was not convince by his Theory so i decided to go on the internet and saw this comments by Rose who testify about how she get cured by root and herbs by Dr AZUKA, when i first bump into it i didn't believe the comments at first so i decided to confront her on Facebook and really know what and how did it work because my doctor told me there is no cure for herpes, so i really contacted DR AZUKA, he responded in A minute the only thing he ever ask for was just the items of which he will use to prepare for the herbs, after all this he send the herbs through courier Services, within a week i was cure just like that without no struggle or stress, if you are out there in need of cure contact him with his email address: Dr.azukasolutionhome@gmail.com OR reach him on his mobile phone +2348132777335

      Delete
    7. Having Herpes is a Terrible Experience and my Experience will help some hsv patients beware of Herbs from online doc.
      I was positive to the deadly virus called HERPES and i lost hope because i
      was out casted and rejected even by my closet friends.
      i searched on-line to know and enquirer about cure for HERPES and i read
      someone testimony on how he was cured from HSV-2 so i decided to contact
      the same herbalist Call Dr Edidia because i know that nature has the power
      to heal everything.
      i contacted him to know how he can help me and he told me never to worry
      that he will help me with the natural herbs from God!
      after 2 days of contacting him, he told me that the cure has been ready and
      he sent it to me via UPS SPEED POST and it got to me after 3 days!
      i used the medicine as he instructed me (MORNING and EVENING) and i was
      cured!
      its really like a dream but i am so happy!
      thats the reason i decided to also add more comment of Him so that more can
      be saved just like me!
      and if you need his help, you can email him on dredidiaherbalhome@gmail.com
      or whatsapp +2349074505296
      here is the Dr website https://dr-edidia-herbal-home.business.site/

      I,m rosesharon and you can get intouch with me via rosesharon915@gmail.com

      Delete
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    ReplyDelete
    Replies
    1. • This is real take it serious, i am JOHNSON JUDITH i am from Ireland. Who will believe that a herbal medicine can cure HERPES, I never believe that this will work, i have spend a lot money getting drugs from the hospital to keep me and my son healthy, it got to a point that i was waiting for death to come because i was broke, one day i heard about this great man called Dr ODUWA who is well known for Herpes, HIV, and Cancer cure, i decided to email him I didn't believe him that much, I just wanted to give him a try, he replied my mail and Needed some Information about me, then I sent them to him, he prepared a herbal medicine (CURE) and, he gave my details to the Courier Office. they told me that 4-8 days I will receive the package and after receiving it, i took the medicine as prescribed by him at the end of the two weeks, he told me to go to the hospital for a checkup, and i went, surprisingly after the test the doctor confirm me HERPES negative, and my son and i thought it was a joke, i went to other hospital and was also negative, thank you for saving our life's, I promise I will always testify of your good works. If you are HERPES patient, contact him and I am sure you will get cured, contact him via: dr.oduwaspellhome@gmail.com or whatsapp him at +2348070685053.
      THESE ARE THE THINGS Dr ODUWA CURE
      . COLD SORE
      . HERPES
      . CANCER
      . HPV
      . LASSA FEVER
      . GONORRHEA
      Herpatitis B

      Delete
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  11. Hiv disease for the last 3 years and had pain hard to eat and cough are nightmares,especially the first year At this stage, the immune system is severely weakened, and the risk of contracting opportunistic infections is much greater. However, not everyone with HIV will go on to develop AIDS. The earlier you receive treatment, the better your outcome will be.I started taking ARV to avoid early death but I had faith in God that i would be healed someday.As a Hiv patent we are advise to be taking antiretroviral treatments to reduce our chance of transmitting the virus to others , few weeks ago i came on search on the internet if i could get any information on Hiv treatment with herbal medicine, on my search i saw a testimony of someone who has been healed from Hiv her name was Achima Abelard and other Herpes Virus patent Tasha Moore also giving testimony about this same man,Called Dr Itua Herbal Center.I was moved by the testimony and i contacted him by his Email.drituaherbalcenter@gmail.com We chatted and he send me a bottle of herbal medicine I drank it as he instructed me to.After drinking it he ask me to go for a test that how i ended my suffering life of Hiv patent,I'm cured and free of Arv Pills.I'm forever grateful to him Drituaherbalcenter.Here his contact Number +2348149277967...He assure me he can cure the following disease..Hiv,Cancer,Herpes Virus,Epilepsy, fibromyalgia ,ALS,Hepatitis,Copd,Parkinson disease.Genetic disease,Fibrodysplasia Ossificans Progressiva,Factor V Leiden Mutation ,Fatal Familial Insomnia ,Dupuytren's disease,Fibrodysplasia Ossificans Progressiva,Fluoroquinolone Toxicity Syndrome,Inflammatory bowel disease ,Huntington's disease ,Diabetes,Fibroid...

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  14. Hello, I just wanted to mention I have not had an outbreak of HSV 2 for almost 3 years now (since the first year I got it). When I first contacted it (did go to doctor and got confirmed) I had a couple outbreaks that year (very painful) and then no outbreaks ever again. Like I said it has been almost tow years. The only thing I can think I did was I used essential oil applications on my sacrum. I did take anti viral meds the doctor gave me for a couple weeks after the first outbreak to take care of the acute symptoms (I didn’t take them for the 2nd outbreak later that year and now this happened in my life I can’t believe this. A great testimony that i must share to all HERPES SIMPLEX VIRUS patient in the world i never believed that there could be any complete cure for Herpes or any cure for herpes,i saw people’s testimony on blog sites of how Dr.adeola herbal cure and sent to them and they were cured. i had to try it too and you can,t believe that in just few weeks i started using it all my pains stop gradually and i had to leave without the herpes the doctor gave to me. Right now i can tell you that few months now i have not had any pain, and i have just went for text last week and the doctor confirmed that there is no trace of any herpes on my system. Glory be to God for leading me to this genuine Dr.adeola I am so happy as i am sharing this testimony. My advice to you all who thinks that there is no cure for herpes that is Not true, Here is his Email dradeolaherbalhome@gmail.com OR whatsapp him on +2349027752454...OR inbox me on whatapp on +1 (758) 284-1397.....

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  21. My life is beautiful thanks to you, Mein Helfer. Lord Jesus in my life as a candle light in the darkness. You showed me the meaning of faith with your words. I know that even when I cried all day thinking about how to recover, you were not sleeping, you were dear to me. I contacted the herbal center Dr Itua, who lived in West Africa. A friend of mine here in Hamburg is also from Africa. She told me about African herbs but I was nervous. I am very afraid when it comes to Africa because I heard many terrible things about them because of my Christianity. god for direction, take a bold step and get in touch with him in the email and then move to WhatsApp, he asked me if I can come for treatment or I want a delivery, I told him I wanted to know him I buy ticket in 2 ways to Africa To meet Dr. Itua, I went there and I was speechless from the people I saw there. Patent, sick people. Itua is a god sent to the world, I told my pastor about what I am doing, Pastor Bill Scheer. We have a real battle beautifully with Spirit and Flesh. Adoration that same night. He prayed for me and asked me to lead. I spent 2 weeks and 2 days in Africa at Dr Itua Herbal Home. After the treatment, he asked me to meet his nurse for the HIV test when I did it. It was negative, I asked my friend to take me to another nearby hospital when I arrived, it was negative. I was overwhite with the result, but happy inside of me. We went with Dr. Itua, I thank him but I explain that I do not have enough to show him my appreciation, that he understands my situation, but I promise that he will testify about his good work. Thank God for my dear friend, Emma, I know I could be reading this now, I want to thank you. And many thanks to Dr. Itua Herbal Center. He gave me his calendar that I put on my wall in my house. Dr. Itua can also cure the following diseases ... Cancer, HIV, Herpes, Hepatitis B, Inflammatory Liver, Diabetis, Fribroid,Parkinson's disease,Inflammatory bowel disease ,Fibromyalgia, recover your ex. You can contact him by email or whatsapp, @ .. drituaherbalcenter@gmail.com, phone number .. + 2348149277967 .. He is a good doctor, talk to him kindly. I'm sure he will also listen to you.

    ReplyDelete
  22. i want to thank Dr Eboh for the herbal HIV medicine he gave to me and my daughter, i was suffering from HIV when i gave birth to my daughter and that was how my daughter got the sickness indirect from me, but to God be the glory that i am heal with the herbal medicine that Dr Eboh gave to me when i contacted him. i want to use this medium to tell everyone that the solution to our sickness has come, so i will like you to contact this great healer on his email address: holycurecenter@gmail.com with him all your pains will be gone, i am really happy today that i and my daughter are cured of HIV, we are now negative after the use of his medicine,my doctor confirm it. once more i say a big thank to you Dr Eboh for healing hands upon my life and my daughter, i say may God continue to bless you abundantly and give you more power to keep helping those that want your help in their lives. email him now he is waiting to receive you. holycurecenter@gmail.com or add him on whatsapp +2348053823815.

    Dr Eboh CAN AS WELL CURE THE FOLLOWING DISEASE:-

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    2. HERPES
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    4. ALS
    5. Love spell
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    ReplyDelete
  23. My name is Sonna Anderson,i am from USA . Its a pleasure for me to write this testimony about how i got my Genital Herpes cured a month ago. i have been reading so many comments of some people who were cured from various diseases by Dr .Agbonhale, but i never believed them. I was hurt and depressed so I was too curious and wanted to try Dr. Agbonhale , then i contacted him through his email when i contact him, he assured me 100% that he will heal me, i pleaded with him to help me out. My treatment was a great success, he healed me just as he promised. he sent me his medication and ask me to go for check up after one weeks of taking the medication. i agreed with him i took this medication and went for check up a , to my greatest surprise my result was negative after the treatment, i am really happy that i am cured and healthy again. I have waited for 3weeks to be very sure i was completely healed before writing this testimony. I did another blood test one week ago and it was still Herpes negative. so i guess its time i recommend anyone going through Herpes HSV-1 or HSV-2, HIV, HPV, Hepatitis B, Diabetes, Cancer reach him through Email dragbonhaleherbalhome@gmail.com OR add on whatsapp +2349073130326.

    ReplyDelete
  24. Hello viewers I am From U.S in Newyork to have met with
    the powerful herbal healer called Dr AJAGBO
    who use his herbs to cure my HIV disease
    I suffered from years, but now I am
    happy and i am free from this
    sickness that has been problem to my
    living, after using Dr AJAGBO herbal
    medicine within 1week i was diagnose
    negative, I will recommend Dr AJAGBO to
    reading this article because this
    herbal healer is capable to heal anything,
    the scientist said has no cure, You can as well contact dr AJAGBO via email drajagbookuta@gmail.com or message him via WhatsApp+2349060211293

    ReplyDelete
  25. I was diagnosed of Genital Herpes Simplex Virus (HSV) in 2015 and I have tried all possible means to get cured, i even visited Some Hospital where they gave me some drugs like Famvir, Zovirax and Valtrex which are very expensive but all to no avail, until i saw a post in a health forum about a herbal doctor from West Africa who prepare herbal medicine to cure all kind of diseases including Herpes Simplex Virus, at first i doubted if it was real but decided to give it a try, when i contact this herbal doctor via his email he sent me a herbal medicine through courier service, when i received this herbal medicine, he gave me step by instructions on how to apply it, when i applied it as instructed i was totally cured of this deadly disease within 12-14 days of usage, if you are suffering of this diseases you can as well Contact this great herbal doctor via his email; dronokunherbalcure@gmail.com or whatsapp no:+2349064844957

    ReplyDelete
  26. I was diagnosed of herpes in 2014 and I tried all possible means to get cure but all to no avail until i saw a post in a health forum about a herbal doctor from Africa who prepare herbal medicine to cure all kind of diseases including herpes virus, at first i doubted if it was real but decided to give it a try, when i contact this herbal Dr. onokun and he prepare me the herbs and deliver it to me in my country and used it as prescribed, i was cured permanently of herpes virus within two weeks of usage. Thanks to Dr. Onokun herbal medicine,you can as well contact him via email: dronokunherbalcure.com or whatsapp +2349064844957

    ReplyDelete
  27. I want to testify of how i got cured from HERPES VIRUS. I have been living with this VIRUS for years, i have done all i can to cure this virus but all my efforts proved abortive until i met a old friend of mine who told me about DR udo the great herbal Doctor who prepare herbal cure to heal all kind of diseases, though i never believed in herbal cures, i decided to give it a try when i contacted this great Dr udo, he helped me prepare the cure and send it to me which i make use of for just 3weeks and now behold the herpes is gone and i now have my life back, if you are out there living with this Virus or any kind of sickness just contact this great Herbal Doctor on his email udoherbalhome@gmail.com OR reach him on +2347031128033

    ReplyDelete
  28. i am really happy that i have been cured from (HERPES SIMPLEX VIRUS) with
    the herbal medicine of Dr Oduwa, i have been suffering from this disease
    for the past 2 years and 7 mouth without solution until i came across the
    email of this doctor who have cure so many people with his herbal medicine,
    i also choose to give him a chance to help me and my husband, he told me
    what to do and i kindly did it, and he gave us his herbal medicine and
    direct me on how to use it, i also follow his instructions for use and he
    ask us to go for a check up after 1 week and 4days which i did, to my
    greatest surprise our result came out as negative, we are really happy that
    there is someone like this doctor who is ready to help anytime any day. To
    all the readers and viewers that is doubting this testimony should stop doubting
    it and contact this doctor if you really have one and see if he will not
    actually help you. i am not a stupid woman that i will come out to the
    public and start saying what someone have not done for me and i know that
    there are some people out there who are really suffering and hurting their
    family just because of these diseases so you can email him on
    (droduwaspellhome01@gmail.com)
    or you can also whatsapp him on +2348136354191
    he also told me that he has cure all these diseases listed below
    . HERPES SIMPLEX VIRUS.
    .ALS
    . CANCER
    .HEPATITIS
    .HIV/AIDS
    HSV
    Thank you for your time bye

    ReplyDelete
  29. just got diagnosed with HSV1, and reading this actually made me feel like crawling and crying like a baby. The outbreak I have right now is genital and in my throat and mouth, I talked to the doctor who did the blood test on me and said over time that it would eventually get much better. She said that what I’m having is a massive outbreak and is unusual, but that it may be due to the fact that I stressed myself out over it so much. She also told me even though I have it in the genital area that It doesn't mean that I needed “private to private” contact to acquire it. But this did make me feel a whole lot better about the whole situation. For anyone else to have HSV1 after all this stress and pains am passing and the doctor saying all such of crap i was not convince by his Theory so i decided to go on the internet and saw this comments by Rose who testify about how she get cured by root and herbs by Dr AZUKA, when i first bump into it i didn't believe the comments at first so i decided to confront her on Facebook and really know what and how did it work because my doctor told me there is no cure for herpes, so i really contacted DR AZUKA, he responded in A minute the only thing he ever ask for was just the items of which he will use to prepare for the herbs, after all this he send the herbs through courier Services, within a week i was cure just like that without no struggle or stress, if you are out there in need of cure contact him with his email address: Dr.azukasolutionhome@gmail.com OR reach him on his mobile phone +2348132777335

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  30. I have been suffering from (HERPES) disease for the last four years and had constant pain, especially in my knees. During the first year,I had faith in God that i would be healed someday.This disease started circulate all over my body and i have been taking treatment from my doctor, few weeks ago i came on search on the internet if i could get any information concerning the prevention of this disease, on my search i saw a testimony of someone who has been healed from (Hepatitis B and Cancer) by this Man Dr Isibor and she also gave the email address of this man and advise we should contact him for any sickness that he would be of help, so i wrote to Dr Isibor telling him about my (HERPES Virus) he told me not to worry that i was going to be cured!! hmm i never believed it,, well after all the procedures and remedy given to me by this man few weeks later i started experiencing changes all over me as the Dr assured me that i have cured,after some time i went to my doctor to confirmed if i have be finally healed behold it was TRUE, So friends my advise is if you have such sickness or any other at all you can email Dr Isibor on his email :drisiborspellhome@gmail.com or his whatsApp contact +2348107855231.

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  31. A very awesome blog post. We are really grateful for your blog post. You will find a lot of approaches after visiting your post. I was exactly searching for. Thanks for such post and please keep it up. Great work.
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