Wellness Forum by Nathan Kagan

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Diseases of the muscles and bones are among the most common of all human afflictions, affecting all ages, but becoming more prevalent with years. Government surveys indicate in the United States approximately 33% of adults currently suffer from troublesome arthritis with symptoms of swelling, limitation of motion, or pain. Approximately half of all people over 65 years report having arthritis. The regions of the body most affected are the neck, lower back, hip and shoulder. https://www.drmcdougall.com/health/education/health-science/featured-articles/articles/diet-only-hope-for-arthritis/

Importance of Exercise.

By Dr. Mercola

‘Osteoarthritis is a degenerative form of arthritic joint disease, characterized by loss of cartilage in the joint. It also has an inflammatory component. Osteoarthritis is a frequent cause of disability among seniors, affecting 20 million people in the U.S. Alone. While osteoarthritis typically involves the distal joints on your fingers and toes, knee and hip osteoarthritis is also common, the latter of which is the focus of this article. Contrary to popular belief, if you have osteoarthritis then exercise is absolutely crucial to your well-being. Unfortunately, many with joint pain shun exercise. According to previous research, over 40 percent of men and 56 percent of women with osteoarthritis don’t even get 10 minutes of moderate-to-vigorous activity per week. Less than 13 percent of men and less than 8 percent of women met the guideline of 150 minutes of moderate-intensity, low-impact activity per week.

According to the lead researcher, “The fact that so many people with arthritis are inactive should be a wake-up call to physicians.”Indeed, if physicians could instill the importance of exercise to their arthritis patients, many would benefit immensely.” http://fitness.mercola.com/sites/fitness/archive/2016/01/08/hip-osteoarthritis-exercises.aspx?e_cid=20160108Z1_DNL_art_1&utm_source=dnl&utm_medium=email&utm_content=art1&utm_campaign=20160108Z1&et_cid=DM94409&et_rid=1304096219

Physical therapy is beneficial. People with arthritis often have stiff joints — largely because they avoid movements that can increase pain. By not moving arthritic joints, however, the stiffness and pain only get worse. Therefore, people with arthritis often benefit from physical therapy http://www.webmd.com/osteoarthritis/guide/physical-occupational-therapy-devices

Obesity. More than two-thirds (68.8 percent) of adults are considered to be overweight or obese. More than one-third (35.7 percent) of adults are considered to be obese. More than 1 in 20 (6.3 percent) have extreme obesity. Almost 3 in 4 men (74 percent) are considered to be overweight or obese.  Arthritis rates are more than twice as high in obese people as those who are normal weight, because the extra weight puts more pressure on your joints. This can not only lead to osteoarthritis, it can also make the condition exponentially worse.

Dangers of medications. Many people think that over-the-counter pain relievers must be harmless because they are available without a prescription. But repeated use of these drugs can damage your stomach, kidneys or liver. http://www.mayoclinic.org/arthritis-pain-medications/expert-answers/faq-20058391

So what do you do to prevent arthritis and to deal with it if you have it already?

Just by watching TV arthritis drug commercial you have an impression that there are more harm than good from using the drugs that pharma is pushing. Just listen to possible side effects.

35 drugs we could find that have been recalled from the US market since the 1970s, some that had been in use since the 1930s. A sample of advertisements for only some of the drugs are included because there is a scarcity of ads for withdrawn drugs online due to manufacturers removing ads for withdrawn drugs as part of the agreement to no longer market the drugs.” http://prescriptiondrugs.procon.org/view.resource.php?resourceID=005528

Natural remedies summary

Move, exercise. Swim if you can, walk, do yoga (the best you can).

Try physical therapy

Healthy diet: avoid: milk, sugar, fried food, too much red meat, too much salt, processed food, smoking

Eat more colorful vegetables, fish(like salmon), whole grain, use good virgin olive oil, nuts(walnuts, cashew), drink green tea(not in tea bags-loose leaves). Pay attention on results. Different people react differently to foods. So experiment.

Loose weight

Maintain positive attitude

Barkan pain relief ointment

Barkan 100% organic ointment

I also suggest this natural ointment: BARKAN Joint and arthritis pain relief cream-a 100% natural product from The Dead Sea.
A mixture of herbal extracts & essential oils in palm oil, including Lavender, Italian Helichryse,  Ylang ylang, Sage, White willow, Oregano, Feverfew, Fig leaves, Winter Cherry, Wintergreen, Myrtle, Thyme, & Juniper. BARKAN soothes aching, swollen joints & small muscle areas. http://www.amazon.com/sp?_encoding=UTF8&asin=&isAmazonFulfilled=&isCBA=&marketplaceID=ATVPDKIKX0DER&orderID=&seller=AZCNBULPSP767&tab=&vasStoreID=

September 19, 2013



Cold season is upon us

Summer is almost over. Pretty soon leafs will start to change colors, days are getting shorter, kids are back in school and for many of us the mood is changing too. I personally like the seasons and change because each season got it’s own beauty.

But the colder weather is coming. One of the things that helps me to stay warm and cozy are herbal packs. I have been using them for years. It is so nice to place this warm aromatic thing on my shoulder! Add a cup of hot tea and relax, enjoy the warmth and aroma. (I sometimes add a little cognac in my tea).

Not much else can top that!

So here is a little more about herbal packs.

These herbal hot/cold packs made in manufacturing facility located in Canoga Park, California. Our herbal packs combine the benefits of Hot and Cold Therapy with soothing aroma which promotes relaxation, relieves tension, eases aches and pain and reduces stress.

Microwaveable packs

versatile and convinient

The entire line is affordable, effective, well-made and reusable. There are variety of colors and shapes to choose from. These are quality items and the packs look good too. You will appreciate the comfort, and the ability of the wraps to retain moist heat or remain ice cold. You will love the aroma that helps to soothe tired muscles. It is like having a spa treatment in the comfort of your own homes.

Compared to other products on the market, these are by far the best quality for the cost. Try them…you will not be disappointed.

Filling Ingredients: Chamomile, Cinnamon, Lemongrass, Peppermint, Rosemary, Spearmint, Yarrow, Yellow-Dock Root, White Willow, Flax Seed, Wheat.

Use hot/moist to:

Relieve muscle pain and aches

Relieve minor joint pain

Promote muscle relaxation


Use it cold to:

Relieve pain due to injured muscles

Reduce swelling and fever

Relieve minor headaches

Relieve minor burns and bruises

It is a great alternative to drugs. These packs work wonders on back, shoulder and knee pains; they help you relax and relieve tension; they open up breathing passages, they help to reduce menstrual cramps  – and all naturally. These herbal warmers are a perfect gift for someone special. There are a wide variety of shapes, fabrics and sets

So my friend do yourselves a favor and try it. You will not be disappointed.

Let the winter come.

May 9, 2013

Up to 80 percent of the participants with persistent back pain following a herniated disc and swelling in the spine reported an improvement after taking antibiotics for 100 days, Danish scientists wrote in research published by the European Spine Journal.

herniated disc

Herniated disc

Definition of herniated disc: Sometimes called a slipped disk or a ruptured disk, a herniated disk occurs when some of the softer “jelly” pushes out through a crack in the tougher exterior.http://www.mayoclinic.com/health/herniated-disk/DS00893

I am not a medical doctor. Bit here is the question: How taking antibiotics will fix the herniated disk? Inflammation is there for a reason and if you do not fix the root of the problem taking antibiotics will do more harm than good.
Antibiotics Side effects:
CHANGES IN NORMAL FLORA The decrease in the population of beneficial bacteria can also lead to overgrowth of unwanted microorganisms such as Candida, and can lead to conditions like oral thrush and Candida vaginosis.

Human intestinal flora destruction invites physical and mental issues. Getting fat faster happens with humans on antibiotics too, for the same reason it happens with farm animals, gut flora destruction. Besides being important for digestion, probiotic intestinal flora have more than one immunity function.
Adverse Physiological Effects

Both long-term and short-term use of antibiotics can lead to several changes in the body. Although most allergic reactions such as skin rash and swelling of the face appear within first 48 hours of the antibiotic use, other changes–such as lack of appetite, nausea and mild diarrhea–can last for a long time, so prolonged use of antibiotics can be very distressing to the patient. Read more: http://www.livestrong.com/article/203530-side-effects-of-long-term-antibiotic-use/#ixzz2SdGRwjv8

Recently, a small number of medical pioneers have come across evidence that the rising numbers of mental disorders can be traced to intestinal flora imbalances. Dr. Natasha Campbell-McBride has based her pediatric practice in the UK on fixing all kinds of behavioral and eating disorders by using diet and probiotics to restore gut health.
Learn more: http://www.naturalnews.com/034177_antibiotics_side_effects.html#ixzz2SdImF1HG

Stretching exercise.

Stretching exercise.

Effective 100% natural ways to treat and prevent back pain.


ACUPRESSURE FOR LOWER BACK PAIN. The easiest is the acupressure mat.

HERBAL TREATMENT FOR BACK PAIN. They include turmeric, green tea, ginger, rosemary, cat’s claw, devil’s claw, and willow bark. Fish oil. “Fish oil is the clean-up hitter of supplements,” says David P. Rakel, MD, founder and director of the University of Wisconsin’s Integrative Medicine Program in Madison. There’s strong evidence that it helps with many conditions, ranging from cardiovascular problems to depression to asthma.

Avoid dehydration.

My recommendations: Antibiotics are not cure for all health problems.

Prevention is crucial. Exercise regularly. Strong stomach muscles support your back.

Do stretching exercises. Massage and special natural ointments will help.

It is painful but healing takes time.

And remember that surgery is the last resort:

A new study looking at treatments for herniated disks found that nonoperative remedies, such as physical therapy and painkillers, are almost as effective as surgery in alleviating pain.http://www.npr.org/templates/story/story.php?storyId=6519896

Also avoid painkillers 🙂

April 12, 2013

migraines prevention



The general consensus amongst researchers and clinicians is that regular use of drugs actually increase the total number of migraines that many users of the drugs have. This phenomenon is known as “Rebound Headache.”

There is a better way. Here are some recommendations on how to remedy the problem. The natural way.

1.Your Daily Fluid Intake

Lack of fluids is a common factor of many health ailments, which includes migraine headache symptoms. The best fluid is clean water. Filtered. Do not overdo it. Drink whenever you are thirsty. Drink more during hot dry days.

2. Cut Out The Salt

A salty diet can cause headache , and reducing salt from your diet is another technique for how to get rid of migraines. The recommended daily limit for salt intake is not more than 1 teaspoon. But in most cases you do need some salt.


Stress and thyroid gland

Will kill for some sleep!

4. Reduce stress in your life.

Mental and physical stress causes the muscles around the head and neck region to get tensed, which in turn may trigger a migraine headache. Meditation and yoga are both effective treatments for these stress symptoms.

5.Proper breathing techniques. Yoga and other exercises help. Also a simple device such as “BreathSlim” will help.

6. Healthy diet.

Allergic reactions to foods. Some foods may cause allergic reaction and migraines. Seymour Diamond, MD, founder of The Diamond Headache Clinic in Chicago, says more than a quarter of migraine sufferers have specific triggers, including food. “One of the most common triggers is aged cheese,” Diamond tells WebMD. Certain types of food help to prevent migraines headaches. Load up on fruits and vegetables. Fiber in fruits and vegetables helps remove extra estrogen from the body that may cause migraine. Enjoy fish that are rich in omega-3 fatty acids.


Lavender eye cover


6.Relaxation Techniques

Employing neck rolling exercises to relax tense muscles can also be highly effective to ease migraines. Let your head drop forward and rest your chin on your chest, then slowly roll your head towards your left shoulder while you keep your left cheek close to the chest. Continue rolling up and to the left, then back and around to the other side. Slowly roll down past your right shoulder until you’ve returned to the starting position. Make sure you do it slowly. (good also for your Thyroid)

7.Practice Biofeedback Methods

Biofeedback is a safe and effective headache treatment that makes it possible to control your autonomic, or involuntary nerves of your body. Automatic body functions such as blood pressure and heart rate could be monitored with biofeedback equipment, and if there is any disparities, it can be corrected using relaxation methods. Once the technique is learned, you will not require the assistance of any equipments, and you’ll be able to obtain rapid pain relief.

8.Keep Calm and Drink Coffee. Despite the fact that coffee is said to trigger migraine for, there are studies that prove that caffeine-intake actually helps relieve the pain when migraine strikes. In fact, caffeine is one of the ingredients in over-the-counter pills prescribed to treat migraines.


Levona relaxing bath

Levona bath

9.Schedule a tea time. Tea, specifically ginger and chamomile tea, helps prevent migraines headaches by relieving the tension that causes them. Ginger is also known to help with nausea that often couples a migraine attack.

10. enjoy relaxing bath with essential oils. Getting a foot bath with a few drops of Levona essential oil provides a calming aroma that soothes your senses and eases the constricted blood vessels in your head.



ladimir Kazinets

Vladimir Kazinets

Certified Ayurvedic Medicine practitioner

Member of NAMA (National Ayurvedic Medical Association)

Founder and clinical director of holistic healing center House of Ayurveda (Northbrook, IL)


Morning and evening sun

Sun is good

Enhancing Prana by exercises, breathing techniques, being in a natural environment.

  1. As were stated before, exposure to the sun, fresh air and moonlight, enhances the Prana in our bodies. Please be very careful with exposing yourself to sun! If the sun is strong it takes Prana away from us, if the sun is weak (early morning or late afternoon hours) it gives us Prana.

We rarely expose ourselves to the moonlight, but the plants we eat were exposed to the moonlight and we get its Prana with plants.

  1. Exercising outdoors is excellent for the Prana cultivation. It can be anything – jogging, biking, sport
    Healthy life style

    Healthy lifestyle

    games or just walking. Working out at the fitness centers and health clubs are great (it is good for building muscles, it is great for our bones and cartridges, but unfortunately there is no Prana inside the health club, where electro music or hard rock is playing, and hundreds of sweaty people are exercising. Ayurveda doesn’t out low the health clubs, the workout is wonderful no matter what, but we suggest exercising outdoors as much as possible.

  2. Being on the nature and outdoors, as we just mentioned great for Prana, but forests and mountains have more concentrated, pure Prana. Spending more time in the parks and forests, in the mountains generates more Prana.
  3. Pranayama in Sanskrit  language literally means “extension of the prāṇa or breath” or more accurately, “extension of the life force” = vitality. Technically speaking it is forthfull breathing, which increases health and vitality. Pranayama is recommended to study with exirienced Yoga teachers or Ayurvedic practitioners.
  4. Walking after the thunderstorm

    Beauty of Nature.

    After the thunderstorm the air is full with ozone. Ozone contains lots of Prana, walking after the thunderstorms are a very effective way to enhance Prana.

  5. Running water has lots of Prana. Walking by the rivers, creeks, especially fast mountain rivers and creeks increasing Prana.
  6. Ocean and health

    Magic of the Ocean

    Being by the sea or ocean generates lots of Prana. People with special sensitivity can feel the energy of Sea or Ocean, and very sensitive people can even see the subtle energy or Aura of the Sea/Ocean. We heard the expression «Coughsandsneezesneedseabreezes». Spending vacation by the ocean significantly reduces chances to get seasonal colds and fevers in the following months. Many people fill accumulated during the vacation near the sea energy for weeks and even months.

  7. Strolling is great exercise for Prana.
  8. The easiest and very effective way to get Prana is daily (or almost daily) morning and evening Promenade outside.
  9. Shivasana (part of Yoga practice) restores Prana.
  10. Meditation also slows down our mind, so Prana can be restored naturally.


With practicing Prana increasing techniques one will start experiencing lightness of the body, feeling of inner peace, improvement of energy levels, and a deep inner state of body centered restful awareness that will benefit every aspect of

How to increase Prana

House of Ayurveda.

one’s life.



Vladimir Kazinets

Certified Ayurvedic Medicine practitioner

Member of NAMA (National Ayurvedic Medical Association)

Founder and clinical director of holistic healing center House of Ayurveda (Northbrook, IL)

Things we can do to increase our Prana:

Good for both

Good for both

At our homes and offices:

  1. Having plants at home, and in the offices is very important. Even in a physical way plants enhance the Prana by removing the toxins from the air and oxygenation it during the day. Spider plants, like ferns, are the most effective in restoring Prana inside homes and offices.
  2. Having crystals (naturally occurring quartz) at home and in the office increase Prana.
  3. Daily airing the room out at your house and office (opening the windows, getting the fresh air in) enhances Prana. Leaving the bedroom window slightly open at night (weather permits) is great for Prana.
  4. It is very important to keep the windows in our homes and offices, where we work clean.
  5. Taking lunches away from the work desk and eating it quietly, if possible, will help to increase Prana.
  6. Taking a silent day or a silent hour in the day is really great for Prana.
  7. Petting pets (dogs and cats) is really good for our Prana.


Limit TV use.

Violence on TV

In everyday life:

  1. Cutting back on telephone conversations, particularly using cordless or cellular phones.
  2. Minimizing time watching TV, almost complete or complete exclusion of the news programs.
  3. Complete exclusion of violent movies and programs.
  • Staying away from fear (Positive thinking helps, Yoga and Meditation, attending religious and spiritual service, raising self-awareness help to be in a state of positive thinking).

Drink water.


Prana in our kitchens:

  1. Adding at least small amount of raw salads or vegetables to every meal, we consume. (Note that eating only raw fruits and vegetables can be damaging for some people’s health on the long run – too much Prana can also be destructive. For example, in nature uncontrolled energy creates earthquakes, tsunamis, etc). Not always logic “That if some is good, more is better” works. In regards to our constitution, people with Pitta constitution can consume the most amount of raw food, since the raw food have cold properties, and Pitta is hot. Vata can eat very little raw food, since it is cold and rough, and Kapha can have a moderate amount, since it is on the cold side itself, even though it is rough which helps to combat Kapha softness
  2. Fruits have the most Prana, but should be eaten in moderation. Fruits should be eaten separately from other foods, and melons should be eaten separately even from other fruits.
  3. Raw seeds and nuts (for those who can tolerate it) have lots of Prana. Apple seed has the most Prana, but no more than one apple seed a day is recommended, since it is poisonous in big quantities (apple seed as many other fruits’ seeds contains a cyanide compound, and in a small doses the body can detoxify cyanide itself, but in large amounts it can be even deadly).
  4. Fresh food by local growers

    Shop local growers

    Fresh (from local producers) and seasonal fruits and vegetables have the most Prana. The fresher- the better. Fruits have less Prana when they picked green.

  5. Adding the sprouts to your diet (in small amounts).
  6. Avoiding the processed, frozen, and microwaved food. The frozen vegetables will have less damaged Prana then the processed ones, but should be avoided as well, if possible. We do not outlaw the frozen food completely in Ayurveda, sometimes vegetables like Okra, for example, impossible to get in other form, since it is seasonal, but recommend for the occasional use.
  7. Consumption of the cut fruits and vegetables shortly after they were cut. The longer cut fruits and vegetables seat, the less Prana is left.
  8. Cooked foods not supposed to be stored for a long period of time as well (even in refrigerator) in order to preserve the Prana. According to different sources, 24-72 hours’ time is recommended time. After 72 hours, there is no Prana left in the cooked food.
  9. Fruits and vegetables are not supposed to be cut against the flow of the vegetables/fruits.

The Julienne* cut is the preferred one, it maximizes the Prana, but if it gets very difficult (in case of cutting the carrot, for example) then the English cut (the cross cut) is recommended, which still preserves lots of Prana.

  1. Food should be prepared, cooked and consumed with love. Cooking the food with love enhances the Prana in the food.
  2. Eating the homemade food as much as possible, you never know what kind of energy you get from the food in restaurants, what kind of Prana is going into that food, what kind of mood the cook or the kitchen help worker is in today, etc.
  3. It is highly advisable to say the prayer (to bless the food) before the meal consumption. It could be the prayer of any religious denomination, or just a blessing. Most of you probably saw the movies “The secrets” and “What the bleep do we know?”, where it shown that the tap water could change its molecular structure depending on the words that were said or the music were played around it.
  4. In the Vedic tradition offering food is very common. Offering means offering food to the Devine before consuming it. Offered food called Prasada. Prasada has the most prana.
  5. Sharing food is good for your Prana.

    Sharing food

    Sharing the food (do not confuse with eating the food from the same plate, which could be very harmful for us, since if people are eating from the same plate they are sharing their karmas. We should be very careful in sharing karmas with other people) creates additional Prana. Lots of people intuitively enjoy the process of cooking food with love and sharing it with other people. Their homes are always full of guests.

  6. Try not to talk at all during the meals. Talking and listening during the meals diminish Prana in food. At least, never discuss business or politics during the meals (destroys Prana, not well for digestion, during such a discussion people can easily overeat). Of course, social life is important! We have family dinners, we have dinners with our friends. On such an occasions it is better to have a friendly non-business non-political oriented conversation
  7. Remove the phone, computer and TV from your kitchen. Eating while talking on the phone, watching TV, or using Computer diminishes Prana in food.
  8. Eating in the car or in the hurry (standing, walking) reduces Prana in food.
  9. Water we drink or use for cooking should be exposed to the moonlight and sunlight. It can be accomplished by leaving covered glass
    How to increase Prana

    House of Ayurveda.

    container with water outside (if possible) or near the uncovered window for 24 hours before consuming it



Vladimir Kazinets

Certified Ayurvedic Medicine practitioner

Member of NAMA (National Ayurvedic Medical Association)

Founder and clinical director of holistic healing center House of Ayurveda (Northbrook, IL)

Ancient holistic medicinal system Ayurveda says that all forms of life are infused with essential energy, which is necessary for vitality and longevity. This field of energy is called differently in different holistic systems. In Chinese medicine it is called “chi”, in Japan it is known as “qi,” Egyptians named it “ka” and in Ayurveda and Yoga this important life force is known as “Prana.”


Prana and Ayurveda

Life energy

According to B.K.S. Iyengar, “Prana is the energy permeating the universe at all levels. It is physical, mental, intellectual, sexual, spiritual, and cosmic energy.”

Prana is the vital life energy which flows through and around our bodies, and it is responsible for the respiration, oxygenation, and circulation.

According to Ayurveda, Prana is present in our subtle body and located in hypothalamus of the brain.

Cosmic wind (Anila in Sanskrit) represents Prana in our subtle bodies. Cosmic Sun (Surya) and Moon (Soma) represent other energetic forms of our subtle bodies.

Prana is energy, Prana is vitality, and Prana is live! Prana is healing, it is a flow of energy that circulates in our bodies, and heals, and it is literally responsible for our aliveness!

Modern word negatively impacts our Prana, and it is very important to cultivate Prana for a good health and longevity.

If we do not cultivate Prana – our lives become shorter due to the lock of vitality.


Modern word factors degrade our Prana:

  1. The electronics and computers. The more time we spent at the computer the more Prana is getting degraded. If one’s occupation requires using of the computer on the daily basis, the balance can be obtained by spending more time outside.
  2. Phones and face to face


    Using the phone is really bad for our Prana. Talking to the people who aren’t there is greatly diminishing the Prana. The less damage is done by using the old-fashioned phone with a cord, using the cordless house phone is more damaging to our Prana (little bit less damaging if the speaker option is being used), but the cell phones are the worst ones. They really should be used only for emergencies, and we should not really use the cell phones to talk a lot, and if we use them we should use them on the speaker. In general, too much talking on the phone, even using the regular phone significantly degrades our Prana.

  3. Microwave ovens completely destroy Prana of the food. Even though most of minerals and nutrients in the food are being preserved, the life or the Prana of the food is no longer present, and it literally means that we are not getting any Prana by eating microvawed food. The structure of the water is also being destroyed by the process of microwaving.
  4. Freezers are destructive for Prana. Previously frozen foods aren’t the best for Prana. The worst are frozen precooked food (especially if some preservatives are added) like frozen dinners, TV dinners and similar products.
  5. Indoor air is not good for Prana


    Indoor air is not good for our Prana. Unfortunately design of many modern office buildings (especially the first floors) doesn’t leave much choice of getting the fresh air people who work there, because for security or other reasons windows do not have an option to be open. There are ways of getting Prana even inside the closed buildings, which will be discussed later in the article.

  6. Indoor light is very destructive for our Prana. It is very important to emphasize again that people who due to the nature of their profession spend a lot of time on the phone in front of their computer in the dark cubicle without the fresh air need to find ways of raising their Prana.
  7. Processed foods are found to be very destructive for our Prana. Frozen dinners that are being microwaved before the consumption are the worst. In our Aurvedic practice we had a patient with significantly depleted Prana; he could hardly even talk. For a few years he’s been eating frozen dinners in front of his TV day after day. All the foods he was eating were literally dead.
  8. Fear greatly degrading the Prana.
  9. Watching the news diminishes the Prana. Unfortunately most of the news whether we get it from TV or Newspapers are very negative. Watching the violent movies and programs diminishes the Prana.
  10. House of Ayurveda.

    House of Ayurveda.

    Part 2 Things we can do to encrease Prana will be posted in a couple of days.

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