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Greek Chicken Bowls (Meal Prep Easy)

Many people love the flavors of Greek foods! They are so fresh and healthy! The following recipe combines olive oil, garlic, lemon and more. Actually, it consists of three recipes in one: a super simple marinade for the chicken, a cucumber salad and the famous Greek Tzatziki, which brings the whole dish to life! You will enjoy this tender and juicy chicken, the fresh veggies, and the rest of the flavors!

The recipe makes six of these great meal prep bowls and each meal is approximately 500 calories. So, don’t hesitate and start preparing this delicious family dinner!

Ingredients

  1. Greek Chicken
  • 2 pounds boneless, skinless chicken breasts
  • 1/4 cup olive oil
  • 3 Tbs garlic, minced
  • 1/3 cup fresh lemon juice
  • 1 Tbs red wine vinegar
  • 1 Tbs dried oregano
  • 1/3 cup plain Greek yogurt
  • Kosher salt and freshly ground black pepper, to taste
  1. Cucumber Salad
  • 2 English cucumbers, peeled and sliced
  • 1/3 cup lemon juice
  • 2 Tbs olive oil
  • 1 Tbs red wine vinegar
  • 1 Tbs minced garlic
  • 1/2 tsp dried oregano
  1. Tzatziki Sauce
  • 1 cup plain Greek yogurt
  • 1 English cucumber, finely diced
  • 1 Tbs minced garlic
  • 1/2 Tbs dill weed, or 1 Tbs fresh dill, chopped fine
  • 1 Tbs fresh lemon juice
  • 1 tsp lemon zest
  • 1/2 tsp chopped fresh mint (optional)
  • Salt and pepper to taste

The Rest

  • 3 cups cooked brown rice
  • 1 1/2 pounds cherry tomatoes, halved
  • 1/2 cup red onion slices

Instructions

  • Combine olive oil, garlic, lemon juice, red wine vinegar, oregano, Greek yogurts and salt and pepper. Add chicken into the bag and marinate for at least 20 minutes, up to 12 hours.
  • Drain the chicken from the marinade, discarding the marinade.
  • Heat some olive oil over medium-high heat.Add chicken when it is hot, and cook, flipping part way through. Cook approximately 3-4 minutes per side. Remove from pan, and let cool.
  • Once cool, cut into bite sized pieces.
  • To make cucumber salad chunk the cucumbers, and toss them in a bowl with the lemon juice, olive oil, red wine vinegar, garlic, and oregano. Set aside.
  • Prepare tzatziki sauce by combining the Greek yogurt, cucumber, garlic, dill weed, lemon juice, lemon zest in a small bowl; season with salt, pepper and add mint. Refrigerate while assembling your bowls.
  • Cook brown rice. When finished cooking, divide between meal prep containers, 1/2 cup in each container, halve cherry tomatoes, and mix with red onion slices. Divide amongst the bowls.
  • Top with chicken, cucumber salad, and some tzatziki sauce.

Greek Chicken Bowls (Meal Prep Easy)

Cold Weather Can Be A Thyroid Trigger – 5 Tips

If you cannot stand the cold weather you may have some problems with your body’s thermoregulatory systems. When the regulatory systems are working well your body can maintain an ideal core body temperature, even when the outside temperature plummets. But if your body’s thermoregulatory systems are out of balance, your body works harder to keep itself warm. If you cannot tolerate the cold you may take into consideration having a thyroid disorder.

The average normal resting body temperature of an adult is generally accepted as 98.6 Fahrenheit, or 37 degrees Celsius. A decrease in your body temperature, even by a degree, makes a significant to how you feel. If your body is struggling to stay warm you may experience cold intolerance. There are 3 main reasons of cold intolerance:

  • Hypothyroidism-Low thyroid hormone activity means that less heat produced by your body.

Your thyroid hormones regulate your core body temperature at a cellular level. When there is a decline in thyroid hormone activity there is a subsequent drop in metabolic activity which means your body produces less heat. A lower than normal body temperature is therefore a strong indicator your thyroid is functioning below par.

  • Hyperthyroidism.

People with this thyroid disorder have low body weight and you should know that both body fat and muscle mass keep you warm.

  • Your hypothalamus is out of sync.

The hypothalamus is an endocrine gland located within your brain, which regulates a range of activities including your core body temperature.

What you can do to improve body’s thermoregulatory systems?

  • During winter you should make some adjustments to your diet and lifestyle, such as incorporating more foods that create warmth within your body, such as curries, risottos, freshly made soups and stewed fruit for dessert. You also have to consider eating less raw foods as they are cooling to the body.
  • Wear warm clothes to prevent the cold from seeping in.

Stay balanced to safeguard your thyroid health: avoid letting yourself get run down and get regular sleep. Rest is essential to maintain the proper function of your immune system.
Natural remedies to help you stay well during winter:

  1. Vitamin C is very important for healthy immune system function.
  2. Vitamin D3 plays an important role in keeping you well all winter long.
  3. Zinc is recommended during winter as it helps maintain healthy immune function.
  4. Andrographis paniculata (Andrographis)is a herb used to help reduce the symptoms associated with the common cold: fever, sore throats and coughs.
  5. Echinacea augustifolia (Echinacea) is also used for the symptomatic relief of coughs and colds.

What Happens If You Drink Pineapple Water On An Empty Stomach

Pineapple is a very healthy fruit as it has purifying properties, which help cleaning our body of toxins. Recently, it was also proved that drinking pineapple water in the morning on the empty stomach is very helpful when you want to lose weight, as it helps our body to burn fats easier.

Pineapple Water Benefits:

  1. Here is how pineapple water may help you to lose weight:
  • Pineapple water increases the body’s metabolism because it contains thiamine so it will convert carbohydrates into energy and will keep you hydrated.
  • This drink reduces the craving for sweetness, so you will not carve for sweets any more.
  • It gives you micro-nutrients that normal water does not offer.
  • Being rich in potassium, it helps to avoid the cramps associated with the fatigue.
  • Pineapple contains the enzyme called bromelain, which acts to remove toxins and retention of fluids.
  1. Pineapple water is beneficial for your liver and intestines
  • Containing enzymes and antioxidants, pineapple water is useful to detoxify the body of heavy metals. Besides, it cleans intestines and reduces constipation.
  1. Pineapple water is beneficial for the thyroid
  • Pineapple water favors treating thyroid problems as it contains iodine.

How To Prepare Pineapple Water?

Recipe 1:

Ingredients: half pineapple, cinnamon, a liter of water

Directions:

  • Cut the pineapple in half and remove the peel and set aside for infusion.
  • Boil the liter of water and add the chopped pineapple and the cinnamon, leave it to the fire about 20 minutes. 
  • Then let it stand for about 15 minutes, then paste and stay with only the water.
  • Store in a carafe inside the refrigerator to take it fresh.

Recipe 2:

Ingredients: half pineapple, a liter of water

Directions:

  • Peel the half pineapple and cut into small pieces and put in a jar with a liter of fresh water.
  • Let it sit all night to consume it the next day.

What Happens If You Drink Pineapple Water On An Empty Stomach

If You Eat Garlic and Honey On an Empty Stomach For 7 Days, This Is What Happens To Your Body

Combine garlic and honey and you will obtain a very powerful substance that will boost your immune system and will keep your body healthy. This is because garlic and honey have been proved to have great antioxidant properties.

Health Benefits of Garlic

According to studies, a daily dose of garlic reduced the number of colds by 63%, while reducing the average length of cold symptoms by 70%. Garlic contains a compound named allicin, which is able to reduce cholesterol levels, prevent blood clotting, and has been shown to have anti-cancer and anti-microbial properties. Garlic is high in nutrients, containing Manganese, Vitamin B6, Vitamin C, selenium and fiber. That is why it is a natural immune system booster that helps the body fight infection.

Health Benefits of Raw Honey

Raw honey is also full in antioxidants, along with enzymes and minerals including iron, zinc, potassium, calcium, phosphorus, magnesium and selenium. Honey also contains Vitamin B6, thiamin, riboflavin, and niacin. You should assure yourself you buy row honey, as commercial honey is often heavily processed, and excessive heat destroys its natural enzymes, vitamins and minerals. Raw honey helps lower cholesterol levels. Its antibacterial and antioxidant properties make it a great remedy for the immune system!

Garlic-Infused Honey Natural Home Remedy Recipe

Ingredients

  • 3-4 heads of garlic
  • 1 cup of raw honey
  • a small jar with a lid

Directions

  • Separate the heads of garlic into individual cloves. Don’t peel the cloves, just remove the outer layer.
  • Fill the jar with the unpeeled garlic cloves.
  • Pour the honey over the cloves.
  • Use a spoon to release any trapped air bubbles.
  • Put the lid on the jar.
  • Allow the mixture to infuse for a few days, either in the fridge or at room temperature.
  • You may add any supplemental herbs to your recipe, such as thyme leaves for extra flavor.

Take one spoonful a day in the morning, on the empty stomach. You’ll notice soon that you have more energy and your body will be functioning at an optimal level of health. If you find it difficult to consume it separately, you can also spread this mixture on toast or use it in a homemade salad dressing!

If You Eat Garlic and Honey On an Empty Stomach For 7 Days, This Is What Happens To Your Body

This Incredible Pain Relief Method Is As Simple As Putting A Clothespin On Your Ear

If you hate visiting your doctor every time you feel a little pain and you like to control your body you can try to use these pain relief stretches, before seeing the doctor. I have to admit that I was skeptical at the beginning, but I can’t always do stretches in the middle of my office, and I know that the doctor can’t always help with minor soreness. So, I tried this a little bit crazy idea of a clothespin on my ear, but it has to be worth a shot!

There are 6 different points on the ear connected to pain and soreness in a specific part of the body. By applying pressure to each spot, you can relieve the pain. Try this several times a day to lessen the pain.

  • The upper-most portion of the ear is connected to back and shoulders. Applying a clothespin for about a minute will reduce built-up tension.
  • The next spot down on the ear is connected to the body’s organs. For a minor internal discomfort, use a clothespin on this spot. It will give you the internal relief you are looking for.
  • The upper-middle part of the ear is the part that is most closely associated with pain and stiffness in the joints. Applying pressure with a clothespin can offer some much needed relief. Of course, chronic problems should necessitate a visit to the doctor!
  • The lower-middle part of the ear is the one that is connected to the sinuses and throat. If you have a cold or sinus infection, applying pressure to this spot reduce tension.
  • Just above the lobe of the ear is a place most commonly associated with digestion. Using a clothespin to apply pressure can help relieve digestive issues and minor stomach problems.
  • The lobe, the lowest place on the ear, is the spot that is connected with the head and the heart. Applying pressure to the ear lobe can work to promote heart health and to relieve unwanted pressure in the head. This method can be quite effective in eliminating pressure headaches.

This Incredible Pain Relief Method Is As Simple As Putting A Clothespin On Your Ear

How to Lose 20 Pounds in 2 Weeks Safely

You can really lose weight in only two weeks without following a very strict diet. The secret is to adopt a diet based on a small group of foods: lean proteins, healthy fats and whole grains. For best results you should be able to commit to eating a rather boring and routine diet. Maybe this is most difficult step in this diet, avoiding any kind of temptation. But the results will encourage you to continue, as the low-sodium diet helps banish water weight and bloat. The lean protein revs up the metabolism, allowing for maximum calorie burn. You will also have to complete the diet with some cardio exercises.

Here are the foods that you are permitted to eat:

  • Eggs
  • Bagged spinach
  • Whole-grain cereal
  • Almond milk
  • Natural yogurt, flavored or plain
  • Honey
  • Mixed berries
  • Lean low-sodium meat: chicken, flank steak, turkey, salmon
  • Vegetables: romaine lettuce, cucumbers, tomatoes, celery, carrots
  • Avocados
  • Sugar-free gelatin
  • Almonds, raw and unsalted
  • Lemons
  • Extra virgin olive oil
  • Green tea

Diet plan:

Breakfast

You can choose one of these menus:

  • 1 cup of whole-grain cereal with almond milk
  • 1 cup of yogurt flavored with honey and mixed berries
  • egg-white omelet with chopped spinach and tomato.

Lunch

You can consume one of these combinations:

  • 4 oz. of grilled chicken breast with 1 cup of chopped cucumbers and tomatoes
  • two hard-boiled eggs with celery and carrot sticks
  • or 4 oz. of lean turkey with carrots and cherry tomatoes.

Dinner

You should have a balanced dinner, choosing one of the following options:

  • 5 to 8 oz. of grilled flank steak with chopped salad
  • 6 oz. of grilled chicken with 1 cup of steamed spinach
  • 5 oz. of grilled or baked salmon with 1 cup of steamed spinach.

Snacks

You may have two snacks each day, which can include: 1 cup of mixed berries, a 5-oz. serving of sugar-free gelatin, 20 almonds, or 1 cup of sliced avocado, served with lemon and a small pinch of salt.

Workout:

  • Warm up by jogging in place for one minute. Perform one minute of shoulder circles by swiftly rotating your shoulders in a counterclockwise motion.
  • Then, jump rope for five to 10 minutes twice a day.
  • Run on a treadmill or running path for 20 minutes or complete 20 minutes of a high-intensity workout DVD.
  • To relax your muscles make some light stretching every day.

How to Lose 20 Pounds in 2 Weeks Safely

What Is The Best Workout For You To Lose Weight In 2017 According To Your Zodiac Sign?

Now that 2017 is well underway and we’re at least one solid week into the new year, how are your resolutions holding up? While many of us are still going strong and are making strides towards the changes and goals we had in mind back on January 1st, lots of us are in the opposite boat. Either we have fallen off the wagon completely or we never even started down that road to begin with, but regardless of what our new year’s resolve may have been, they’re not going quite as planned!

If this is true in your case, that’s okay because you can really make a change at any point in time. Even so, it’s early enough in the year so that there’s still plenty of time to take advantage of the brand new year to start off fresh! Furthermore, if you fall in the majority of people whose New Year’s resolution was to lose weight and get in shape, but haven’t done anything towards that, don’t sweat it! There is hope still yet and if you know what the best workout for you is, then maybe you’ll have a better chance sticking with it.

Out of all the possible habits or decisions we could try to change or implement, year after year the same thing comes out on top. According to Statisticbrain.com, when asked what their main 2017 New Year’s resolution was, a whopping 21.4% of people surveyed answered by choosing the option “to lose weight/healthier eating.” Wanting to develop healthier eating and exercise habits is a wonderful goal to have but it can be really hard to actually get into, let alone even know where to start!

That’s where this convenient list of what the best workout for you is in 2017, all based on your zodiac sign, comes in so handy. It matches up your general personality type as encompassed by your sign with the workout you’d likely enjoy, and thus stick with, the most. Scroll down, find your sign, and click on it to find out which workout routine you should try this year. Who knows, it could end up changing your life but there’s only one way to find out!

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source:  www.sun-gazing.com

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What Is Your Dominant Gender According To This Color Test?

Colors can reveal a lot about many of the things in our lives. Take for example a banana. A green one tells us it’s not yet ripe, while yellow signals that it’s ready to eat, and a brown or black colored banana means that it’s likely spoiled. This is a very basic illustration of how colors bring out or show us information that we may not otherwise have any other easy way of discovering.

There has been a number of studies, polls, and research done that all center around people’s perceptions of colors and their associated meanings. As it turns out, gender plays a large role in terms of the colors that we are drawn and attracted to. Overall men prefer shades of green, gray, and orange whereas women like purples, reds, pinks and yellows. Both genders absolutely love blue, it is by far the universal favorite color, while men like darker, smoky, bolder hues and women prefer softer, muted tones.

If all of this sounds very familiar, it’s because we are so used to these distinctions and exposed to them everywhere we turn. Businesses market their products to us based on many of the color preferences above. That’s why men’s brand packaging is often black, navy blue, or gray compared to clean crisp whites and warm, feminine colors for women.

The link between color and gender is quite strong indeed as the research and many studies on it over the years has shown. Through it all experts have agreed on the general conclusion that men and women are simply drawn to different color variations. With that in mind, this beautiful color-based test will tell you what percentage male and female you are, and in doing so also determine your dominant gender. Will it turn out to be male, female, or unisex? There’s only one way to know for sure so try out this fun quiz and get your results!

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source:  www.sun-gazing.com

Copyright belongs to the owners of the articles mentioned about. We are gratefully sharing and passing it forward! If this article belongs to you and have any requests or mentions please leave a comment in the article!

5 Things That Both Sociopaths and Narcissists Say Just to Make You Go Nuts

When you hear “Psychopath”, you may consider Hannibal Lecter or Ted Bundy, however most mental cases are really peaceful and non-imprisoned individuals from society. Truth be told, there’s a decent shot they’ll appear to be uncommonly benevolent and guiltless to the normal spectator.

As portrayed in the Psychopath Free book, insane people are above all else social predators. With no soul, they’re ready to utilize appeal and control to get what they need from others—regardless of whether it be families, companionships, connections, religions, the working environment, or even governmental issues. The primary concern is, they change their identities to wind up precisely the individual they think you need them to be. Also, they’re great at it.

In any case, when they no longer need anything from you, that is the point at which the insane making conduct starts. Here are some basic expressions you’ll get notification from an insane person who’s attempting to make you question your rational soundness:

1. “You over-investigate everything.”

Obviously there are individuals who DO read a lot into circumstances. The distinction with insane people is that you’ll generally find you were right all things considered. They purposefully get things done to make you feel tense or jumpy, similar to play with an once-condemned ex over online networking for the entire world to see. When you doubt them, they blame you for over-examining the circumstance. In any case, then a month later, you find they were really tricking with that individual. Mental cases need you to question your instinct by making you feel like an insane investigator, continually planting indications to make you feel on edge and afterward pointing the finger at you for having that tension.

2. “I loathe dramatization.”

But then, you’ll soon come to find there’s more dramatization encompassing them than anybody you’ve ever known. Insane people will first admire you above every other person, commending you for your ideal accommodating nature. But since they are ceaselessly exhausted, this never endures long. They are neurotic liars, serial con artists, and interminable casualties. A little while later, these qualities definitely begin to surface and cause you overpowering perplexity. Whenever you specify your worries or disappointment, they’ll proclaim their disdain of show and make you feel awful to react to their unpleasant conduct (rather than tending to the conduct itself).

3. “You’re so touchy.”

Sociopaths fabricate feelings in others—it’s their main event. After once giving you every minute of every day acclaim and bootlicking, they’ll overlook you for quite a long time and sit tight for you to respond. When you at long last do, they’ll blame you for being delicate or destitute. They’ll affront, deprecate, and reprimand you (more often than not in a prodding/clowning air), pushing your limits until you at last talk up. At that point they utilize your fabricated responses to make you appear to be insane. Inside weeks, insane people can transform an astoundingly accommodating individual into an unrecognizable wreckage of frailties and self-question.

4. “You misconstrued me.”

Indeed, sound couples have false impressions and miscommunications constantly. Be that as it may, with mental cases, they’ll deliberately say things they know will incite you. At that point when you respond, they’ll turn it around on you and censure you for misconception. Frequently, they’ll even deny that they ever said it. This is called gaslighting—glaringly doing or saying something, and afterward pointing the finger at you for misconstruing it (or denying that it even occurred). The truth of the matter is, you comprehended what they said impeccably fine. They’re quite recently attempting to make you question your rational soundness.

5. “You’re insane / bipolar / desirous / biting /in love with me.”

The verbally abusing normally begins when things are going downhill quick. As indicated by a sociopath, the majority of their ex mates, partners, and companions are insane, bipolar, envious, intense, or in adoration with them. This turns out to be extremely befuddling when they begin contacting those exceptionally same individuals they once decried to you, utilizing them to triangulate and cause bedlam (making the insane person show up popular at all circumstances). At that point they hurl you in that exceptionally same “insane” can, proceeding with their endless cycle of admiring and downgrading anybody sufficiently appalling to cross their way.

The main way out is to go No Contact. This implies no writings, calls, messages, or even Facebook fellowships. Else you can be ensured that they’ll do everything without exception in their energy to make you feel insane. The uplifting news is, the point at which an insane person tries to make you question your instinct, it implies your instinct was bringing about them inconvenience. Insane people look to mentally demolish any individual who may debilitate their hallucination of regularity to the world. So when they start playing mind amusements with you, it’s really an abnormal aberrant tribute to your capacity to notice that something was “off” about them.

source: http://themindsjournal.com/5-things-sociopaths-and-narcissists-say-to-make-you-feel-crazy/

5 Things That Both Sociopaths and Narcissists Say Just to Make You Go Nuts

6 Signs You Are Extremely Dehydrated But Don’t Realize It and Should Drink More Water Right Now.

Life on Earth as we know it would be impossible without water. That is an undisputed fact. Water is the top most essential thing that all of our bodies need to stay healthy and functioning as intended. There’s nothing better when you’re super thirsty, hot, or dehydrated than a tall glass of clean, cool water.

While practically everyone has heard of the standard rule when it comes to water consumption, which is to drink eight 8-ounce glasses a day to stay hydrated, not all of us manage to do exactly that. In fact, the majority of people fail to drink this much water daily and after awhile the negative effects from it all add up. When you’re not taking in enough aqua, your body and health start to suffer internally and externally. Oftentimes we get cranky and really moody, we feel tired and lack energy, even our appearance becomes duller and more worn.

In fact, many people believe that the fountain of youth involves simply staying well-hydrated 24/7. In light of that notion, perhaps Ben Stiller’s now infamous character Derek Zoolander was onto something when he famously said “Moisture is the essence of wetness, and wetness is the essence of beauty.” If you want to feel and look your best, you have to consume lots of water!

When you don’t drink enough water, dehydration sets in. Whether you’re too busy, just don’t think about it, or fail to keep track of your consumption, it’s hard to know for certain whether or not you’re drinking enough of it. Not anymore! Those excuses won’t work after you finish reading this. That’s because your body will always let you know when it needs more water, you just need to know how to read the signs it’s giving you and here are six of those signs:

1. Bad Breath. Perhaps the stinkiest sign that your body needs more water is that your breath will start to smell terrible. Every time you take a drink of water it helps to wash away food particles, bacteria, and other junk that’s hanging out in your mouth. It also stimulates saliva production, which naturally has antibacterial properties to it, and works to prevent bacteria overgrowth. A dry mouth lacking saliva or water to wash things down with will lead to gross, foul smelling breath that nobody wants to deal with!

2. Dark Yellow Colored Urine. This is the clearest visual sign that your body will send you when it’s dehydrated. The darker your pee is, the more water you need to drink asap! Instead, you want to see clear or light yellow in the bowl after you go number one, that’s what is considered normal colored pee. When urine is dark yellow or brownish in appearance that means it’s very concentrated because not only is it lacking water, your kidneys are also working overtime to expel wastes. However, there may be other things causing the change in color, such as vitamins, medications, certain foods, and more serious health issues. If it doesn’t get lighter with time or clear up after drinking plenty of water, you should get checked out by a health professional.

3. Infrequent Bathroom Breaks. If you are not peeing between at least six and eight times per day, everyday, then you are most likely not drinking enough water. If you drink the recommended daily amount then you should be averaging 6 times or more because your kidneys will be constantly flushing it through, rather than having to hold onto as much water as they can, which is what happens when you’re dehydrated.

4. Dry Mouth. When your mouth feels like dry paper, it’s telling you to take a drink of water! This is obvious and yet we tend to ignore a dry mouth until it becomes super uncomfortable or just unbearable. Try to be conscious of this and sip water continuously throughout the day to help keep your mouth wet and moist and the saliva flowing!

5. Cravings For Sweets. Our brains respond to thirst and hunger in the same type of way, so much so that we don’t know the difference between the two. When you’re dehydrated you’ll often be tempted to eat a snack because you’re mistaking your thirst for hunger. We usually reach for sugary junk food when this happens and that can lead to weight gain over time. Instead of eating, drink a glass of water and wait fifteen minutes. If you’re still hungry, go ahead and eat something, but if the hunger pains have passed, you simply needed some water.

6. You Feel Tired. Having low energy and feeling fatigued is a direct sign of being dehydrated. Our bodies borrow, or rather take, water from our blood when it’s needed. This leads to decreased blood volume and an overall lack of oxygen being pumped through our systems, which in turn leads to us feeling lethargic, sleepy, and drained of energy. Rather than turning to a stiff cup of coffee or sugary soda, drink a tall glass of water and see how you feel Your body will thank you for it!

While the points covered above are the most common signs that your body will give you when you’re dehydrated, there are many additional ones which are not listed. They include headaches, muscle cramps, joint pain, prolonged sickness or illness, weight gain, dry skin and wrinkles, wooziness, constipation, and more. Please pass this information along to friends and family and let them know the basics about recognizing dehydration and the importance of staying hydrated. Who knows, a health problem of yours may simply be due to not drinking enough water, so stay hydrated and healthy!

Check out the video below for more information:

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Copyright belongs to the owners of the articles mentioned about. We are gratefully sharing and passing it forward! If this article belongs to you and have any requests or mentions please leave a comment in the article!