The nutrition system of the famous nutritionist Natalia Samoilenko. Opinions of different nutritionists about sports nutrition. Natalia, how do you feel about coffee?

Nutritionist Natalia Samoylenko shared with readers sunny7, how it is necessary to eat right for a modern person and dispelled the most popular myths of dietology.

Natalia, tell me, how does a modern person need to eat during the day and find time for this?

To begin with, every meal is very important for a person, so you need to find time not only for lunch, but also for breakfast, dinner and do not forget about snacks. As for metabolic processes, the most important meal is breakfast, that is, what you ate for breakfast will determine what metabolism will be throughout the day. I recommend going to work only after having breakfast, otherwise there will be problems not only with weight, but also with normal work digestive organs: the absence of breakfast is fraught with the development of inflammatory changes in the gastric mucosa, stagnation of bile, impaired intestinal motility.

If we go hungry, then the cells give a signal to the body: “We are not being fed. Hard times have come. It is necessary to save and reduce the activity of metabolism! And what you ate in the evening, the body begins to actively accumulate in reserve.

If we care about our well-being, we should be more conscious about our diet, and plan in advance all meals during the day. After all, it is not difficult to take some kind of snack in the form of fruits or nuts. Lunch is also required, followed by dinner.

Focusing on the workflow, you can take food with you or often meals are delivered in offices. But it is worth noting that, of course, the best food is the one that is cooked by yourself. Not only can we follow the cooking technology, the quality of products, we also put a certain energy into food. It is necessary to prepare with the right thoughts. If, standing at the stove, you think about what a hard day it was at work, and then you also need to cook, naturally, this goes into food, and we are saturated with such emotions.

In fact, preparing a healthy meal is not difficult and not so expensive, the main thing would be the desire, because it’s enough just to bake vegetables, fish or meat, and put everything in a box in the morning and take it with you to work. In addition, you can always take an apple, nuts or a jar of kefir with you for a snack.

It's about self-organization and motivation.

In fact, academic dietetics, of course, adheres to these norms. But, I believe that this is one of the myths of nutrition, which has become obsolete in the modern world. For example, low-calorie meals absolutely do not work to improve our health. Take some kind of margarine cake (containing no cholesterol) or fat-free long-lived yogurt, low in calories, we may not get fat from these products, but we are unlikely to get any benefit either. And you can take a fatty nut or oil (the share of fats is 99.9%) and at the same time a person loses weight and receives useful vitamins, trace elements and essential fatty acid. You can not gain your calorie intake at the expense of unhealthy foods. Moreover, experience shows that the use of high-calorie, fatty, but natural products improves the condition of the body and at the same time helps to improve metabolic processes and .... lose weight.

Many women are sure that it is impossible to eat after 18.00. Is this also a nutritional myth?

In fact, it is necessary to finish eating 3-4 hours before bedtime. This does not mean that if a person is an owl and goes to bed at 4 in the morning, then he can safely and with impunity feast at 12 at night.

It is optimal for a person to go to bed on the day you wake up. If you go to bed at 23:00, your last meal should be at 19:00.

I also advise you to pay attention to the biorhythm of nutrition. What it is? In other words, for our metabolic stove, some firewood is good for breakfast, and others for dinner. So, for the first half of the day, our body needs carbohydrates, since they are the source of energy and perfectly stimulate metabolic processes in the morning. But in the evening, nutrition for a modern person should include protein foods in combination with green vegetables.

If we take into account the laws of physiology, when we sleep, our skin is renewed, muscles are repaired and many nightly hormones are synthesized. All these processes are associated with protein, so it is very important to provide building material.

Natalia Mogilevskaya is a bright and interesting character in Ukrainian show business. The favorite of millions, she not only continues to delight fans with her work, but also inspires with her willpower and spurs on cardinal image changes. So, the singer managed to lose 25 kg in a short time, and today we will tell you how she did it.

Appearance never been static. A variety of images, radically different hairstyles and even clothing sizes. And, despite the fact that extra, by the standards of model standards, kilograms never spoiled the singer, she decided to lose weight and shone in the first issue of the TV show "Dances with Stars". And fans admired not only the dancing abilities of the star, but also her physical form.

She does not hide and honestly shares with fans about how she managed to achieve such magical results. After all, 25 kg of "plumb" is not three kilograms for you on a juice diet!

Natalia lost weight according to nutritionist Natalia Samoylenko. The nutrition program assumes a reasonable intake of calories with all the necessary trace elements, but excludes the state of hunger that causes gastritis and other problems with the gastrointestinal tract.

Now I tell everyone that it is impossible to lose weight, constantly malnourished. You need to forget the concept of diet and rapid weight loss, forget violence against yourself. Only a healthy and comfortable way of life and nutrition. By changing your habits little by little, you can come to an amazing result. I have a dense diet, I eat 4-5 times a day and I am always full. If I am in Kyiv, I have a small cooler bag with me, and in it I have food for the whole day, except for breakfast and dinner - I eat at home in the morning and evening. The basic principle of nutrition is carbohydrates with vegetables and fruits in the first half of the day, proteins with vegetables in the second. After dinner, I have strict rules, you can’t break them. Without light, sports loads, it will be more difficult to lose weight. Need regular light exercise. Walking 15-30 minutes every day is enough. But, of course, I advise dancing! But most importantly, thanks to the constant work on myself, I fell in love with myself. The way I am. This is the main secret of a good shape for every woman,” says Natalia Mogilevskaya.

So, reasonable, developed by nutritionist Natalya Samolenko, of course, implies an individual menu. However, the singer shared her daily diet with fans. It is important to note that all the portions that the singer consumed did not exceed 300 grams. Proper distribution of food and its reasonable use is one of the pillars of safe and, most importantly, proper weight loss.

Nutrition system of Natalia Mogilevskaya

For breakfast at 9 am eats porridge with fruit, adds yogurt and honey to it. Porridge with vegetables instead of fruits or noodles (with vegetables) is also acceptable. Second breakfast is expected at 11.30. Here you can have a snack with fruits, berries or porridge. If you feel very hungry, then a sandwich is allowed.

Lunch at 2 pm. For lunch, you can eat meat, soup or mushrooms. Definitely vegetables. For lunch, you can not eat bread, fruits and other carbohydrates.

At 16.30 according to the schedule (or feeling of hunger) afternoon tea. We eat cheese with vegetables or fish with vegetables. In extreme cases, nuts with tea are suitable. Black berries can replace the desired dessert.

For dinner at 19.30- fish or cheese with stew (warm vegetables). Everything can be steamed.

Other power systems

So, this system is not the only one of its kind. All nutritionists of the world have long been unanimously talking about the dangers of a mono-diet and the complete inexpediency of starvation. So we have eg. This scheme involves eating in moderation what you want, when you want. The authors of the system are sure that our body itself knows perfectly well what it needs at the moment and therefore we want certain products. And don't ignore his needs.

However, if you want to turn to a nutrition system that resembles the one that you lost weight, then we can recommend you. This is a celebrity nutritionist's prescribed nine-day menu that is known for its high efficiency and low cost.

'y replied chief physician medical clinic "Capital", Vice President of the Association of Dietitians of Ukraine, nutritionist-endocrinologist Natalia Samoylenko.

- I'll start with the question that primarily worries most women: how to eat without restrictions and not get fat during the winter holidays?

Everyone wants to eat more and not gain weight. But, unfortunately, such miracles do not happen. If we eat a lot of "wrong" food for a long time, we inevitably get fat. Therefore, if you care about your figure and this does not suit you, you will either have to reduce portions or focus on healthy food. In general, overeating during the holidays is not worth it. It is a kind of skill that can and should be learned. Firstly, I do not recommend eating up everything that is left of the New Year's table before January 3rd, as this is fraught with problems with poisoning and, in general, with malfunctions of the digestive organs. Secondly, in order not to overeat on New Year's holidays, you need to come to them full. That is, make the right good dinner at home and on New Year's Eve calmly choose the least harmful from the whole variety of festive dishes. What does it mean? This means no mayonnaise, not too fried - for example, good meat, fish, seafood combined with fresh vegetables.

- Maybe it’s worth arranging “fasting” days in between feasts? When is the best time to do it and how?

- Both after the end of the New Year holidays, and during them, it is necessary to make so-called "food breaks", that is, to give the digestive organs and the body as a whole an opportunity to rest. How does this happen? It can be one or two “fasting” days, or it can be a light fasting week, mostly vegetarian. By the way, fasting is already at this time, so if you make five to seven vegetarian days for yourself, it will only benefit the body. Our holidays are traditionally accompanied by an abundance of fatty, fried and smoked, sweet and starchy dishes in the company of mayonnaise salads and sweet soda. Such a hodgepodge, and even seasoned with alcohol, hurts the digestive organs, kidneys and, in general, does not have a very good effect on metabolic processes. This is a real bomb for the digestive system. It is best to make a vegetarian week after the end of all holidays and insert two or three "unloading" days in between celebrations.

You mentioned fasting. How to organize a Christmas table for those who have abstained from fast food for forty days, so as not to harm their health?

– Those who fasted should remember that the way out of fasting should be very, very gradual. You can’t immediately afford all the dishes, as this is fraught with consequences up to serious surgical pathology and getting into the hospital. During a long fast, your enzymes have already managed to wean themselves from the abundance of meat and fatty foods, and here you are trying to eat it all at once, and even in large quantities. From here begin huge problems with the digestive and excretory organs, and for some, the first hearty meal ends with resuscitation. This can be confirmed to you by resuscitators and surgeons who encounter similar cases every year. Neither the pancreas, nor the gallbladder, nor the liver can withstand. The most correct tactic is gradualness and moderation. What does it mean? At the festive table, we start with one type of protein product, and the next day we try something else. Let's say that on the first day you tried something from fish, on the second something from eggs, on the third - from meat.

“What if you just eat a little bit of everything?” Or is that bad too?

- Better not. It is much more useful to choose one of those products that were banned and add one new one every day. This is the most correct and safe tactic. But, unfortunately, the most difficult to implement.

– And what advice would you give to people who have abstained from alcohol for a long time, but decided to relax during the holidays? How harmful is it?

- Definitely harmful. This is a double blow to the liver - fatty and fried meats plus alcoholic drinks - either the liver or the pancreas will definitely suffer. Therefore, you need to choose alcoholic drinks very carefully and be faithful to the chosen drink throughout the New Year's Eve. It can be dry white or red wines and, in principle, everything. You need to be careful with traditional champagnes, especially sweet and strong alcohol. For those who decide to make an indulgence, these drinks can bring unpleasant consequences.

- And what about the traditional vodka on New Year?

- A safe amount of alcohol for women in terms of 40 degrees is approximately 50-70 grams, for men - 70-100 grams, that's all.

- Should I drink alcohol? Many wash down hard liquor with soda or juice or add them to alcohol. Is this allowed?

- Firstly, you should not drink alcohol, but have a snack, and secondly, do not make complex cocktails, they only exacerbate both the process of intoxication and the subsequent hangover syndrome. Also, alcohol should not be mixed with carbonated drinks, as gas bubbles increase the degree of intoxication and further irritate the gastric mucosa.

By the way, tell us about carbonated drinks. Which of them can be drunk?

- Sugary carbonated drinks are bad. That is, none of them are useful. It does not matter where dyes were poured into them and carbonic acid was added. Poison is always poison. Carbonated drinks contain flavorings, preservatives, carbon dioxide, various acidity regulators, artificial substitutes for taste, color, smell ... that is, such combinations do not exist in nature, these are synthetically created harmful substances that hit our body very painfully, and absolutely all organs and systems. I'm already silent about the huge amount of sugar. For example, a 0.33 liter bottle of sweet soda can contain up to 15-17 pieces of refined sugar. That is, if a liter or two is drunk during New Year's Eve, imagine what a huge amount of sugar the body receives only with multi-colored soda.

- What about mineral water on the festive table? After all, as far as I know, those who have low acidity should drink one water, those who have high acidity should drink another one ... But you can’t please everyone.

– Yes, this is also fraught with consequences. Each person has his own mineral water depending on the acidity, as you quite rightly noted, as well as the condition of the kidneys. Some waters will interfere very much, some will help ... Therefore, the most reasonable thing to do is to take table waters of low mineralization for daily use. It should not be written on the packaging that the water is medicinal or alkaline, in no case. Medicinal water is needed for treatment, and a doctor can pick it up, depending on each specific case. In principle, it is also acceptable on the New Year's table medical table, or bicarbonate-sodium mineral water, such as Borjomi, Essentuki.

– What about juices?.. It seems to be tasty and healthy, but supermarkets often sell something that cannot be called juices in the full sense of the word. Maybe it's better to cook them yourself?

- If we are talking about "evening gatherings", it is better not to take sweet juices, but to make sour fruit drinks yourself, for example, from cranberries, viburnum, sea buckthorn. Such autumn seasonal berries have a good effect on the digestion process and do not overload our body with sugar. Because if you take absolutely any juice, even real fresh juice, it has a huge amount of sugar. If we eat well in the evening and drink fresh juice with a huge amount of glucose, then we will not add anything useful to the body. On the contrary, we only call the fermentation process. As for what kind of juice to buy in a supermarket, you should soberly assess the situation and understand that any juice from a package and freshly squeezed juice are two different products. Still, the term nectar is closer to store juice.

- On New Year's Eve, people like to buy something exotic for the table - passion fruit, mango, papaya, the same pineapples ... How suitable are these products for Ukrainian stomachs?

- For lovers of "exotic meat" I can say that absolutely any exotic product can lead to serious malfunctions in the digestive system. And here it is not the stomach, but the enzymes. Simply put, a new product enters our body, but it does not know what to do with it, it has happened genetically for us that there are no enzymes for their digestion. Therefore, it is best to buy those fruits that you have already tried, even exotic ones, such as a banana or pineapple. If you have never tried passion fruit in your life, you better not spoil your New Year's holiday. Do it on another day, without an abundance of other dishes. Yes, and for taste buds it will be clearer if it is just passion fruit without a bowl of Olivier and chops. That is, there is no point in spending money like that.

- What about our domestic fruits and vegetables, for which now is not the season? How harmful are winter cucumber-tomatoes to the body?

- These products in the winter, to put it mildly, are not useful. Our food, if it is healthy, must always be subject to the laws of seasonality. That is, if it is summer and autumn, then tomatoes, cucumbers, eggplants. In winter - cabbage, pumpkin, root crops - turnips, radishes, carrots, beets, Jerusalem artichoke, celery. Our traditions of eating seasonal products have been lost, many have even forgotten how to cook and what they eat with, but in fact these products are very tasty and very healthy. And in the "plastic" winter cucumbers and tomatoes there are no special vitamins, and in terms of taste they are inferior to seasonal vegetables.

- That is, Olivier is a “wise” dish, as it is made up of seasonal products?

– In general, yes. Especially if we replace the dressing in the form of mayonnaise with low-fat yogurt or at least mayonnaise home cooking from normal butter and eggs. And again, we strictly limit the quantity. For the evening you need to eat not two buckets of mayonnaise, but 100 grams. But even more "wise" salad is a vinaigrette with vegetable oil.

- Why don't doctors advise eating up what is left after the festive New Year's table in the morning?

- It is very dangerous. Mayonnaise salads, also with sausage and various carbohydrates, are a real resort for harmful microorganisms. There is everything for them to grow and develop in unimaginable quantities. When a person eats such a dish after it has stood for two or three days, he has every chance to continue the celebration in the infectious ward with stool disorder, vomiting, and fever. Such a salad has no right to be in the refrigerator for more than 4-5 hours, outside the refrigerator - more than two hours. When Olivier stands at the table for an infinitely long time and strangers sneeze and cough on him, this is also dangerous.

How would you recommend fighting a morning hangover? Drink cucumber pickle?

- Cucumber or cabbage pickle will help only from pickled vegetables, that is, if there is no vinegar there. This is the first condition. There are a lot of enzymes in the brine, and our body is experiencing an enzymatic deficiency after all the abundance that it received the day before. That is, we drink brine, get live enzymes, and we immediately feel good. This is a completely natural result. The same effect can have a hot soup with a lot of vegetables, the same cabbage soup from sauerkraut. It can also be hot drinks with herbs - for example, rosehip broth with honey, viburnum or cranberry juice.

- Is it worth stocking up on enzyme preparations before the New Year's feast?

– It is better to consciously approach the process itself. We came not only to eat - there are many more interesting activities. However, you should carry an enzyme capsule or enzyme tablet with you just in case. But remember that only pancreatic enzymes are present in these preparations, which will not completely save you, but only partially unload this organ. But no one will save, for example, with an abundance of fried fatty dishes, people with cholelithiasis, from the movement of a stone through the bile ducts, from an exacerbation of hepatitis. If you have chronic diseases, you need to be extremely careful with overeating. Enzyme preparations help only healthy people. The main remedy is moderation.

- What foods should not be combined at the New Year's table?

– I advise you not to combine potatoes with fried meat and other fried or smoked protein foods. That is, it is better to eat potatoes for lunch, and leave meat, fish and seafood in combination with herbs and seasonal vegetables for the evening. And on New Year's Eve, it is advisable to refrain from cakes and desserts, it is better to leave them in the morning. When we finish a feast with a sweet product, we contribute to the fermentation process in the stomach and intestines, worsen the digestion of food.

- As far as I know, doctors do not recommend drinking tea immediately after a meal. Is this correct, and after what time can I take the liquid?

– This is correct, since any drink taken immediately after eating, overstretches the stomach and interferes with the process of digestion. The fact is that when food enters the stomach, digestive juices are produced, which contain enzymes in a certain concentration. If you add a glass of tea from above, then you increase the size of the stomach and lose this working concentration of enzymes. You need to wait about one and a half to two hours.

- If the New Year still did not work out and the person realizes that he was poisoned, what should be done first of all before the doctor arrives?

- As soon as possible, get rid of the food mass, which is of poor quality and led to these symptoms. That is to drink a large number of water and artificially induce a gag reflex. After that, just lie down and wait for the doctor.

The only pill you can take without a doctor's prescription is Activated carbon.

- Do people often turn to you as a nutritionist after the New Year holidays?

- If this is an acute case, then, of course, they do not turn to nutritionists. Rather, in surgery, emergency care and the on-call therapist. And they come to us in a week or two with the words: “Here, something in the waist does not converge, doctor. I ate for two weeks, to be honest, the jeans won’t fit, let’s do something.”

- Can our readers do something at home in order to lose a couple of "New Year's kilograms"?

- The first thing to do is to remember the diet. Let's say on January 15 you stepped on the scales and saw that you had gained two kilograms. From now on - pay attention to your diet and most importantly - do not give up food. In fact, this is a very big mistake when a person tries to lose weight with the help of hunger. No one has recovered from this yet. A person loses weight until he eats, and when he starts eating again, all the kilograms come back. It is very important for our metabolism to eat 5 times a day in small portions. A single serving for women is 200-250 grams, and for men - 300-350 g. Second, you need to monitor the amount of ordinary water. It should be 2-2.5 liters per day. And thirdly, you need to give up various marinades, chips, crackers, cakes, rolls, Coca-Cola, fast foods, that is, all the most harmful, since it has a very bad effect on metabolic processes. And fourth, you need to do respiratory metabolic exercises. In the morning on an empty stomach, drink a glass of water, lie on your back and breathe with your stomach. Inhale through your nose, inflate your big belly noisily, and exhale through your mouth. Pause, hide the stomach under the ribs and inhale again. Continue doing the exercise for five minutes. If you do such gymnastics regularly, the result will not be long in coming! Stay healthy and don't overeat! Happy upcoming holidays everyone!

Do you dream of losing weight, but it still doesn't work out? The Internet is full of new effective diets, but what is the danger?

Ducan's diet

Over the past few years, the Dukan diet has become one of the most popular among Hollywood celebrities. The diet is designed for 10 days, during which you can lose up to 6 kilograms of excess weight.

At the same time, there are almost no restrictions on food, you can eat meat, fish, dairy products and eggs. The diet is designed for 4 stages: an attack on extra pounds, weight stabilization, weight fixing and, finally, the transition to proper nutrition.

“One of the trendiest diets right now, which is the French equivalent of a regular protein diet. Its disadvantage is an excess of protein. A person effectively reduces the weight of his body, but reduces it at the expense of his health. The Dukan diet is not balanced, the body receives less carbohydrates, which should be 50% of the diet for effective work brain and metabolic processes. Weight loss occurs while a person is on this food system. And when, after a diet, he begins to consume, for example, fruits, berries, the weight returns very quickly.

lifebar.com.ua

Diet by blood group

One of the most unusual diets, which provides a different diet for the owners of each of the four blood groups. So, people with the first blood group, according to this diet, are recommended to eat meat products, the owners of the second blood group should eat as many fresh fruits and vegetables as possible, and you should also include fish dishes in your diet. Those who have the third blood group can eat dairy products in unlimited quantities, but people with the fourth group can not deny themselves anything at all. The developers of this diet claim that following their recommendations, you can not only lose weight, but also maintain your normal weight throughout your life.

Comment nutritionist Samoylenko Natalia Alexandrovna:“Historically, there were four blood types. And supposedly each blood type has its own type of nutrition. But there is not a single study that would confirm the effectiveness of this diet. The blood type diet is generally one of the most common myths in nutrition. And studies have confirmed the effectiveness of the “blood diet”. A person donates blood, in the course of research, sensitivity to a particular product is determined, it is checked whether a person has allergic products - an allergic reaction to this product. The analysis is called hemocode. And to divide into four groups is not entirely correct. An individual approach to each person is important here.”

miss.by.ua

Kremlin diet

A true paradise for meat lovers. You can not only afford barbecue a couple of times a week, but also drink it with white wine or something stronger without risking gaining weight. Interestingly, fruits or nuts, for example, for adherents of this diet, are the real enemies of a slim figure. Maybe the diet is called the Kremlin because it was developed for representatives political elite in order to justify their regular feasts and feasts? One way or another, this diet is considered one of the most popular and effective among losing weight ladies.

Comment nutritionist Samoylenko Natalia
Alexandrovna:“A type of protein diet during which we limit the amount of carbohydrates. But she, unlike the Dukan diet, at least allows these carbohydrates. This diet is more loyal, allows a wider choice of dishes. Harmful Kremlin diet is an excess of protein and harmful saturated fats, which are found in meat and dairy products. The kidneys and liver may be affected.

shehrizat.com

Japanese diet

Designed for two weeks, during which you need to consume as much liquid as possible, you can afford fish, fresh vegetables and fruits. The main principle is to strictly adhere to the strict diet of the “Japanese”, as experienced diet lovers call her. The result is up to minus 7-10 kilograms in just 14 days.

FROM ten years after participating in the most popular dance show in the countries, Natalya Mogilevskaya again stepped onto the floor. As the popular singer, who then lost the victory in the show to Vladimir Zelensky, admitted, since then she has not been involved in sports or dancing. And ten years later, Natalya again surprised with her appearance.

“For me, being on the show is a challenge. First of all, to yourself. Nobody believed that I could handle it, - says Natalia. - I was in terrible physical shape, with 25 extra pounds. I forgot all the dance moves and steps for a long time, it was hard to imagine that I could do it again. But I decided - I will do it anyway!

For the sake of participating in the show, Natalya Mogilevskaya began to diligently lose weight. She ate according to the system of the famous nutritionist Natalya Samoylenko. Her main principle is "do not be hungry!".

“From my own experience, I can say that it is impossible to lose weight, constantly malnourished,” says Natalya Mogilevskaya. - You need to forget about the word "diet" and rapid weight loss, forget violence against yourself. Only a healthy and comfortable way of life and nutrition. By changing your habits little by little, you can come to an amazing result.

I have a dense diet, I eat 4-5 times a day and I am always full. If I am in Kyiv, I take a cooler bag with me for the whole day, except for breakfast and dinner - in the morning and in the evening I eat at home. The basic principle of nutrition is carbohydrates with vegetables and fruits in the first half of the day, proteins with vegetables in the second. After dinner, I have strict rules, you can’t break them.

To proper nutrition be sure to connect light sports loads. Walking 15-30 minutes every day is enough. But the best thing for me is dancing. Thanks to the constant work on myself, I fell in love with myself, the way I am. This is the main secret of a good shape for every woman.

The diet of Natalia Mogilevskaya.

9.00 - breakfast. Porridge with fruits, berries, yogurt and honey. Or porridge with vegetables. Or noodles with vegetables.
11.30 - second breakfast. Fruits, berries or porridge again (if you are hungry, you can even eat a sandwich - God bless him!).
14.00 - lunch. Soup, meat or mushrooms and vegetables. Carbohydrates, bread and fruits in this meal should no longer be!
16.30 - afternoon snack. Cheese and vegetables or fish and vegetables, nuts and tea. If you want sweet - any black berries.
19.30 - dinner. Fish or cheese with warm stew or steamed vegetables.

All servings are 250-300 grams.

On the project, Mogilevskaya dances with Igor Kuzmenko. In the second and third seasons of the show, she danced with Vlad Yama. The pair finished second both times.

25 honest illustrations that will boldly tell everything about the modern world

Merry