- Oat for Soluble Fiber
Oatmeal and oat bran are rich in soluble fiber, a type of fiber which lowers the bad Low Density Lipoprotein or LDL cholesterol without lowering the good High Density Lipoprotein or HDL cholesterol. In 1997, the FDA authorized a heart disease risk reduction health claim for beta-glucan soluble fiber from oat products. Food products containing oat bran and rolled oats, such as oatmeal, and whole oat flour can bear this health claim.
How much do you need? Five to 10 grams of soluble fiber a day decreases LDL cholesterol by about 5 percent. Some studies showed that this amount can lower cholesterol by as much as 23 percent. One bowl of oatmeal contains about 3 grams of soluble fiber. Include other soluble-fiber-rich foods such as psyllium, apples, kidney beans, pears and barley.
For more details, read Oats for High Cholesterol
- Fish for Omega 3 Fatty Acids
Fish is a good source of protein and omega 3 fatty acids - which has been shown to lower LDL cholesterol and raise HDL cholesterol. In particular, omega 3 fatty acids are noted for its triglyceride-lowering power.
How much do you need? In 2002, the American Heart Association recommended eating at least 2 servings of fish a week, particularly fatty fish such as mackerel, salmon, sardines, trout and herring. If you have high triglyceride levels, AHA recommends 2 to 4 g of EPA and DHA (two specific types of omega 3 oil) as supplements under your doctor's care.
- Nuts for Healthy Fats
Nuts rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. These tasty snacks are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats, which have all been shown to lower the bad LDL cholesterol.
How much do you need? In 2003, the FDA recognized the benefits of nuts and their role in heart disease prevention by approving a health claim for seven kinds of nuts (almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts). Limit your intake to ~ 1.5 ounces a day, as nuts are high in calories. The best way to reap the health benefits of nuts is to eat them in replacement of foods that are high in saturated fats such as meat products.
- Foods fortifed with Plant Sterols
Plant sterols or stanols are powerful substances naturally found in plant to have the ability to block cholesterol absorption. Studies showed that eating two servings of sterols-fortified foods daily result in a 10 to 15 percent drop in LDL cholesterol levels.
How much do you need? The National Cholesterol Education Program recommends that people who have high cholesterol eat 2 grams of plant sterols or stanols a day. You can find plant sterols in fortified foods such as margarine spread, orange juice, salad dressings, functional cookies etc. Most sterols-fortified foods contain at least 1 gram of plant sterols per serving. Please read the portion size and usage direction on the labels for details. It is important to note that plant sterols are not for everyone. The AHA recommends it only for people with high levels of LDL cholesterol. - Soy
Soy products are great substitutes for animal products. In 1999, the FDA recognized the health benefits of soy and heart disease by approving a soy health claim. However, due to conflicting results from a large-scale review performed by the U.S. Agency for Healthcare Research and Quality, the AHA Nutrition Committeeno longer recommends eating soy to lower cholesterol.
Should you avoid soy then? A simple answer is No. Although soy may not lower cholesterol to the extent we previously thought it could, the US Agency review showed that it can still lower bad LDL cholesterol by 3 percent. Since soy products contain high levels of polyunsaturated fats, fiber, vitamins, and minerals and low levels of saturated fat, AHA does consider soy products a healthy replacement for meats and other foods high in saturated fat and total fat.
London: Piling on the fat in middle age could significantly raise a man's risk of blindness later in life.
An expanding waistline puts men in danger of developing age-related macular degeneration (AMD), a leading cause of vision loss, researchers say.
Even small increases in waist size seem to raise the risk of AMD by up to 75 per cent. But women do not appear to be affected, thanks to the presence of female hormone oestrogen.
Abdominal fat releases oestrogen into the body and animal studies suggest the hormone can cause inflammation in blood vessels at the back of the eyes.
Abdominal fat releases oestrogen into the body and animal studies suggest the hormone can cause inflammation in blood vessels at the back of the eyes.
Women have higher levels of oestrogen all their lives and so seem less sensitive to its effects, the Daily Mail reports.
Researchers at the University of Melbourne monitored changes in the waistlines of more than 21,000 men and women, aged between 40 and 69, over several years and tracked how many went on to develop AMD.
"Our study underlines the importance of abdominal obesity as a risk factor for AMD," said the scientists, according to a Melbourne statement.
The results showed that even small changes in a man's waist/hip ratio — a measure of his waist compared to his hips — led to a sharp increase in risk.
Source:Gulf news
In today’s fast paced world, seeking solitude may make you seem like the odd one out. But when constant connectivity - what with social networking, taking laptops on vacations, taking smart phones to bed etc. - gets to you, a little bit of ‘you’ time to connect with yourself may be just what the doctor ordered. Sometimes getting away from constant connectivity may make a particularly stressful week better. But we city people do not have the luxury of space, so why not try yoga and meditation?
Yoga slows down the tempo of your day and makes you focus on the present. Meditation for the untrained mind, however, leaves you thinking of everything in the past and future when you should be focusing on the present. But as a beginner to meditation, is that such a bad thing? You may not be able to clear your head in the first attempt, but sometimes even having a window to focus on your thoughts can be of immense help to sort out problems and priorities.
Wellness is a big contributor to longetivity and healthy living and is as internal as it is external. If on the one hand you take care of what you eat and you’re reasonably active but on the other hand if you are stressed and are not able to relax (oh let me check Facebook one last time) and spend time with yourself, then you still have a long way to go before you can call your lifestyle healthy.
So how do we marry the concept of Yoga with meditation?
Meditation is one limb of the yoga philosophy. While power yoga has taken over the world with its promises of quick weight loss and toned abs, lets not forget that yoga came into being to help yogis concentrate on meditation. They couldn’t really think about what to cook for dinner while standing on one foot for hours now could they? Yoga also stretched out their limbs to make it easier for them to sit in a meditative posture for hours.
If you can take out 15 minutes in the morning to sit and meditate, to contemplate on your day gone by or the day ahead or just to get your thoughts in order, that could be a good way to get that vital time to yourself. If you can’t take out those 15 minutes or more, then a good way to incorporate a little meditation into your life is to try it at your yoga class.
Yoga slows down the tempo of your day and makes you focus on the present. Meditation for the untrained mind, however, leaves you thinking of everything in the past and future when you should be focusing on the present. But as a beginner to meditation, is that such a bad thing? You may not be able to clear your head in the first attempt, but sometimes even having a window to focus on your thoughts can be of immense help to sort out problems and priorities.
Wellness is a big contributor to longetivity and healthy living and is as internal as it is external. If on the one hand you take care of what you eat and you’re reasonably active but on the other hand if you are stressed and are not able to relax (oh let me check Facebook one last time) and spend time with yourself, then you still have a long way to go before you can call your lifestyle healthy.
So how do we marry the concept of Yoga with meditation?
Meditation is one limb of the yoga philosophy. While power yoga has taken over the world with its promises of quick weight loss and toned abs, lets not forget that yoga came into being to help yogis concentrate on meditation. They couldn’t really think about what to cook for dinner while standing on one foot for hours now could they? Yoga also stretched out their limbs to make it easier for them to sit in a meditative posture for hours.
If you can take out 15 minutes in the morning to sit and meditate, to contemplate on your day gone by or the day ahead or just to get your thoughts in order, that could be a good way to get that vital time to yourself. If you can’t take out those 15 minutes or more, then a good way to incorporate a little meditation into your life is to try it at your yoga class.
The next time you go to your yoga class, try making a conscious effort to spend time with your self. If you can’t block out thoughts let them come, but try and focus your thoughts. Once you do this, you may find that many priorities will sort themselves out as you may find yourself thinking about a couple of things constantly that are of utmost importance. You may also find that you are less crabby because you are getting that vital space for your thoughts.
Apart from obvious calmness and focus, meditation has other health benefits too according to science daily.
Meditation will help you sleep better, combat stress and help you put your life into perspective. What better way to get a step closer to your health goals?
London: Lung cancer sufferers, who have stopped responding to chemotherapy, could benefit from a new drug which is undergoing tests.
The experimental drug, known as LY2181308, aims to stop the growth of deadly tumours by blocking a protein that allows them to develop.
If the trial - being carried out at Oxford Radcliffe Hospitals with teams from Oxford University and Cancer Research UK - is successful it could lead to new treatment for patients with advanced lung cancer and give them longer to live.
The disease, which is contracted by 30,000 people a year in Britain alone, often goes undiagnosed until it has become advanced and currently fewer than 10 percent of sufferers survive for five years after diagnosis, the Telegraph reports.
Denis Talbot at The University of Oxford, said: 'It's greatly encouraging that we're able to take this new experimental drug to treat lung cancer into further development. We hope that it may increase survival rates for lung cancer patients.'
Lung cancer sufferers are usually given a drug called docetaxel if their disease continues to develop after they have the standard chemotherapy treatment. The experimental drug will undergo an international trial soon.
The experimental drug, known as LY2181308, aims to stop the growth of deadly tumours by blocking a protein that allows them to develop.
If the trial - being carried out at Oxford Radcliffe Hospitals with teams from Oxford University and Cancer Research UK - is successful it could lead to new treatment for patients with advanced lung cancer and give them longer to live.
The disease, which is contracted by 30,000 people a year in Britain alone, often goes undiagnosed until it has become advanced and currently fewer than 10 percent of sufferers survive for five years after diagnosis, the Telegraph reports.
Denis Talbot at The University of Oxford, said: 'It's greatly encouraging that we're able to take this new experimental drug to treat lung cancer into further development. We hope that it may increase survival rates for lung cancer patients.'
Lung cancer sufferers are usually given a drug called docetaxel if their disease continues to develop after they have the standard chemotherapy treatment. The experimental drug will undergo an international trial soon.
Washington: Not only can adults fight the battle of strength and muscle loss that comes with age but the golden years can be a time to get stronger.
'Resistance exercise is a great way to increase lean muscle tissue and strength capacity,' says Mark Peterson, research fellow at the University of Michigan's department of physical medicine and rehabilitation.
Progressive resistance training means that the amount of weight used and the frequency and duration of training sessions is altered over time to accommodate an individual's improvements, the American Journal of Medicine reports.
Through resistance training, adults can improve their ability to stand up out of a chair, walk across the floor, climb a flight of stairs -- anything that requires manipulating their own body mass through a full range of motions, according to a Michigan statement.
Normally, adults who are sedentary beyond age 50 can expect muscle loss of up to 0.4 pounds a year. 'But even earlier in adulthood - the 30s, 40s and 50s - you can begin to see declines if you do not engage in any strengthening activities,' Peterson says.
'No matter what age an individual is, they can experience significant strength improvement with progressive resistance exercise even into the eighth and ninth decades of life,' Peterson says.
'Resistance exercise is a great way to increase lean muscle tissue and strength capacity,' says Mark Peterson, research fellow at the University of Michigan's department of physical medicine and rehabilitation.
Progressive resistance training means that the amount of weight used and the frequency and duration of training sessions is altered over time to accommodate an individual's improvements, the American Journal of Medicine reports.
Through resistance training, adults can improve their ability to stand up out of a chair, walk across the floor, climb a flight of stairs -- anything that requires manipulating their own body mass through a full range of motions, according to a Michigan statement.
Normally, adults who are sedentary beyond age 50 can expect muscle loss of up to 0.4 pounds a year. 'But even earlier in adulthood - the 30s, 40s and 50s - you can begin to see declines if you do not engage in any strengthening activities,' Peterson says.
'No matter what age an individual is, they can experience significant strength improvement with progressive resistance exercise even into the eighth and ninth decades of life,' Peterson says.
The American National Sleep Foundation says that 40 million adults in the US suffer from sleep disorders, and that 60 per cent have problems sleeping at least a few nights a week.
One of the most common sleep disorders is insomnia, a condition which means you either have problems going to sleep, or you wake in the middle of the night and can't get back to sleep, or you wake very early in the morning. All of which can leave you feeling like you haven't slept at all and cause sleepiness throughout the day.
Chronic insomnia means you suffer from sleeplessness three times a week or more, for more than a month. Acute insomnia refers to short-term sleep issues.
There are two types of insomnia - primary and secondary. Primary is generally caused by lifestyle, stress, anxiety and emotional upheaval. Secondary insomnia occurs as a result of something else - for example, because of medication you are taking, or because of too much caffeine in the diet. Secondary insomnia accounts for 80 per cent of all insomnia cases and can usually be rectified quite easily, once the cause is identified. However, primary is more difficult to treat.
Neurologist
Neurologist
Dr Kasid Nouri, consultant neurologist at Welcare Hospital, Dubaiwww.welcarehospital.com).
He says: "Top of my list of recommendations is to enforce good sleep hygiene. By this I mean sleeping only as much as necessary, going to bed when sleepy, maintaining a regular sleep schedule, not watching TV or reading in bed, relaxing before bed, and avoiding caffeine, alcohol and nicotine - particularly during the evening.
"Be active during the day as physical activity reduces sleep latency, and don't go to bed hungry. Adjust the bedroom environment and deal with concerns and worries before bedtime.
"If unable to fall asleep within 20 minutes, leave the bedroom and engage in a relaxation activity, such as meditation.
"Phototherapy can be effective for insomnia that is triggered by an internal body clock issue. It involves sitting in front of a specially designed light box for 30 to 40 minutes after waking up.
"Medicine may be recommended if insomnia interferes with the patient's ability to function during the day. Sedatives may be prescribed for short-term use, but taken nightly may result in addiction."
Nutritionist
Kay Vosloo is a certified practitioner in colon hydrotherapy and a nutritionist at Synergy Integrated Medical Centre (www.synergyctrdubai.com).
She says: "Fifty per cent of insomnia cases can be attributed to psychological disorders, such as anxiety and stress. It can also result from physical causes, like indigestion, muscle ache and physical pain. Caffeine consumption and the use of certain drugs can lead to insomnia. A lack of calcium and magnesium, as well as poor nutritional habits and eating too close to bedtime can also be to blame.
She says: "Fifty per cent of insomnia cases can be attributed to psychological disorders, such as anxiety and stress. It can also result from physical causes, like indigestion, muscle ache and physical pain. Caffeine consumption and the use of certain drugs can lead to insomnia. A lack of calcium and magnesium, as well as poor nutritional habits and eating too close to bedtime can also be to blame.
"Try not to eat heavy meals three hours before bedtime. Avoid cheese, chocolate, eggplant, potatoes, sugar, sausage, spinach, tomatoes and wine in the evening, as these contain a substance that releases norepinephrine - a brain stimulant. Bananas, dates, figs, tuna, turkey and yoghurt are high in tryptophan, which promotes sleep. Half a grapefruit may also help. Take a hot bath with Epsom salts to relax your muscles or add a few drops of pure organic chamomile or lavender essential oils to your bathwater. Keep a notepad by your bed and make notes of worries so you don't think too much while trying to fall asleep."
Alternative doctor
Dr Heather Eade is a doctor of complementary and alternative medicine at The Dubai Mall Medical Centre (www.ehl.ae).
She says: "A naturopathic approach to insomnia involves examining and treating the underlying causes. Sleep disorders can be caused by hormonal changes, an overactive physiological response to stress, hypoglycemia, high blood pressure, anxiety, low levels of melatonin - a hormone that helps regulate the circadian rhythm or ‘body clock' - and low levels of serotonin, one of the neurotransmitters responsible for feeling calm.
"A typical approach would be likely to involve dietary changes - correcting any nutritional deficiencies - and discussing lifestyle factors that can promote healthy sleep cycles. Examples of these factors include how daily activities can be scheduled to promote healthy sleep, meal times and sleep times. Acupuncture can be helpful, especially when hormonal changes, stress levels or anxiety disorders are present. Herbal remedies such as St. John's Wort, passion flower and valerian root can help. However, herbs should only be used under the supervision of a licensed naturopathic practitioner as they have certain contraindications."
- By Louisa Wilkins, Senior Features Writer, Aquarius
- Published: 00:00 April 1, 2011
A rugged coastline speckled with sandy beaches, combined with a moderate climate makes the Mediterranean a popular holiday destination. Yet researchers and health enthusiasts are beginning to appreciate this region of the world for an entirely different reason - its diet. The Mediterranean diet is based on the traditional eating patterns of some of the countries in the region, and is particularly rich in plant-based foods, including fruit, vegetables, wholegrains, nuts and olive oil.
The Mediterranean diet first made headlines nearly 20 years ago when scientists discovered that people living on the Greek island of Crete and in southern Italy had some of the lowest rates of chronic disease in the world, combined with a particularly high life expectancy rate. Today, studies continue to show the extent of its many health benefits. Read on to find out how you can benefit too.
Diabetes
Diabetes
Studies show the Mediterranean diet can protect against type 2 diabetes. A major study published in the British Medical Journal followed more than 13,000 university graduates and found people who followed a Mediterranean diet the closest had a staggering 83 per cent reduced risk of developing type 2 diabetes, compared to people who didn't follow the diet.
Research has also shown that a Mediterranean diet may be effective at controlling diabetes. In one study, researchers assigned 215 newly diagnosed, overweight type 2 diabetics to a Mediterranean diet or low-fat diet. After four years, only 44 per cent of people on the Mediterranean diet required medication to control their diabetes, compared to 70 per cent in the low-fat group.
Cancer
The Mediterranean diet, which is high in fibre and antioxidants, has also been shown to protect against some forms of cancer, including breast and stomach cancer. In fact, one study found that adopting just a couple of key elements of the diet could lower the risk of cancer. Researchers found that study participants who simply used more olive oil cut their risk of cancer by nine per cent. When study participants ate less red meat, and more beans and lentils, a typical eating pattern of the Mediterranean diet, they lowered their risk of cancer by up to 12 per cent.
Heart disease
Heart disease
Research has shown that a Mediterranean diet is effective at reducing the risk of heart disease, including heart attack and strokes. One of the largest studies to date on the health benefits of the Mediterranean diet was released two years ago by Spanish researchers. After studying more than 40,000 Spanish adults for ten years, researchers found those who most closely followed a Mediterranean-style diet were up to 40 per cent less likely to develop heart disease, compared to adults who didn't follow a Mediterranean diet.
Alzheimer's disease
Alzheimer's disease
Research shows that a Mediterranean-style diet can protect the brain from age-related cognitive decline, including dementia, and Alzheimer's disease. One study from US researchers found that elderly people whose eating habits most closely resembled the Mediterranean diet had a 40 per cent lower risk of Alzheimer's disease compared to people with a traditional Western-style diet. What's more, researchers found that people following a Mediterranean diet who were the most physically active lowered their risk of the disease by over 60 per cent.
Weight control
Weight control
A study published in The New England Journal of Medicine comparing popular weight loss diets found a Mediterranean diet to be more effective than a low-fat diet at weight loss. Researchers found study participants following a Mediterranean diet lost an average of 4.4kg, while those following a low-fat diet lost 2.9kg. What's more, researchers found that people following a Mediterranean diet had a higher fibre intake and the added benefit of improved health, including more favourable fasting blood glucose and insulin levels.
Holistic approach
The Mediterranean diet is so much more than just food; it also includes healthy lifestyle habits, including daily exercise. Traditionally people in the Mediterranean region have relied on exercise incorporated into their daily activities to stay fit, such as walking and cycling instead of driving, and taking the stairs instead of the escalator or lift. The Mediterranean diet also emphasises portion control, especially of higher fat foods such as nuts and seeds, and recognises the importance of sharing meal times with family and friends. So don't just change what you eat - change how you eat too, by enjoying each meal and savouring a variety of tastes.
Make the change
Make the change
While the word ‘diet' makes many people think of deprivation and food that is off-limits, the Mediterranean diet is the complete opposite. Instead of focusing on food that is forbidden, the Mediterranean diet emphasises food you can eat. In fact, the Mediterranean diet is much more than a ‘diet'; instead it is an overall healthy lifestyle approach. And unlike many fad diets that someone might go on and come off, the Mediterranean diet is a healthy eating style that can be adopted for life.
6 key ingredients of the Mediterranean diet
1. Eat your fruit and veg
The Mediterranean diet is based around plant foods, including plenty of fresh fruit and vegetables. Fresh fruit and vegetables play a starring role in nearly every meal on the Mediterranean diet and are valued for their exceptional nutrient content, including vitamins, minerals, fibre and disease-fighting antioxidants.
Make the change: Opt for fresh, seasonal fruits and vegetables that are minimally processed for the most health benefits. Some of the most common fruit and vegetables found in the Mediterranean region include tomatoes, leafy greens, bell peppers, eggplant, onions, cabbages and melons - all of which happen to be an exceptional source of antioxidants and nutrients.
6 key ingredients of the Mediterranean diet
1. Eat your fruit and veg
The Mediterranean diet is based around plant foods, including plenty of fresh fruit and vegetables. Fresh fruit and vegetables play a starring role in nearly every meal on the Mediterranean diet and are valued for their exceptional nutrient content, including vitamins, minerals, fibre and disease-fighting antioxidants.
Make the change: Opt for fresh, seasonal fruits and vegetables that are minimally processed for the most health benefits. Some of the most common fruit and vegetables found in the Mediterranean region include tomatoes, leafy greens, bell peppers, eggplant, onions, cabbages and melons - all of which happen to be an exceptional source of antioxidants and nutrients.
2. Say yes to wholegrains
Unlike the low carbohydrate diets that were popular in the past decade, the Mediterranean diet includes plenty of carbohydrates in the form of wholegrains. Wholegrains are renowned for their vitamin, mineral and antioxidant content. What's more, wholegrains are an exceptional source of fibre, which can help lower the risk of cancer, heart disease, assist with weight control and the management of type 2 diabetes.
Make the change: Boost your intake of wholegrains by switching to wholegrainbread and pasta, and brown rice. Check the ingredient list of products, such as bread, cereals, pasta, and crackers and make sure a wholegrain is listed as the first ingredient, such as wholegrain wholewheat, whole rye, whole oats or oatmeal, whole corn, whole barley, etc. Also look at the nutrient facts box, and choose products with at least four grams of fibre per serving. Try adding unprocessed wholegrains to your diet, such as quinoa, oatmeal, rye and corn.
3. Go nuts
Nuts are another staple of the Mediterranean diet. Most nuts contain monounsaturated fat, the same type of heart healthy fat found in olive oil. Nuts are one of the best plant sources of protein, and also contain considerable amounts of fibre, and antioxidants, such as selenium and vitamin E.
Make the change: Nuts are calorie dense, so instead of just adding them to your diet, it's best to eat them in place of other foods that are high in calories and saturated fats. Nuts offer the most health benefits when they're enjoyed in moderation. Keep portion sizes to a minimum and limit your intake of nuts to no more than to 30 to 60 grams per day - about as many as will fit in the palm of your hand. To reap the most health benefits, choose nuts that are raw, or dry roasted, and avoid those that are covered in salty seasoning, chocolate, or oil-roasted.
4. Love those legumes
Beans and legumes, such as lentils, play an important role in the Mediterranean diet because they are a healthy alternative to red meat and provide both energy and a source of good quality protein. What's more, beans and legumes are an excellent source of fibre and have a low glycemic index, which means they are slowly digested and provide a gradual rise and fall in blood sugar levels.
Make the change: Canned beans and lentils often have salt added to them, so be sure to rinse them well before eating. Alternatively, use dried beans and lentils, which don't have any added preservatives and are a fraction of the cost. Boost your intake of beans and legumes by adding chickpeas, kidney beans, broad beans or lentils to soups, stews, salads and chilli.
5. Stock up on olive oil
Olive oil is a cornerstone of the Mediterranean diet. In fact, unlike many other diets, the Mediterranean diet stands alone in that it doesn't limit fat, instead it promotes the intake of healthy fats and oils. Olive oil is rich in monounsaturated fat, a healthy type of fat that can lower your risk of heart disease by reducing the total and low-density lipoprotein (LDL, or "bad") cholesterol levels in your blood. Olive oil, especially extra virgin olive oil, is the principal source of dietary fat in the Mediterranean diet and is generously used for cooking, baking, and for dressing salads and vegetables.
Make the change: Instead of serving butter, fill a small condiment dish with extra virgin olive oil for use on breads, rolls, potatoes or vegetables. While all types of olive oil contain monounsaturated fat, extra-virgin olive oil is the least processed, and the most heart healthy.
6. More fish, less red meat
Perhaps one of the biggest differences between the Mediterranean diet and the typical Western diet is that the Mediterranean diet includes minimal red meat and poultry, and plenty of fish and shellfish. Fish which are rich in heart healthy omega-3 fatty acids, such as salmon, herring and sardines are plentiful in the Mediterranean diet.
Make the change: Take a cue from the Mediterranean diet and avoid fish that is fried or battered, instead enjoy fish that is grilled, steamed or baked. Aim to eat fish at least twice a week for the most health benefits.
- By Michelle Gelok, Contributor, Aquarius
- Published: 00:00 April 1, 2011
