By Anna Von Reitz
By Anna Von Reitz
By Anna Von Reitz
Cardiovascular disease (CVD) is the leading cause of death for Americans, with more than $219 billion spent annually to treat the millions who have some form of the disease.1 This is true for people of almost all races and ethnicities, and 1 in 4 U.S. deaths is caused by the condition.
For decades, researchers have sought answers in the form of diet and exercise recommendations, new drug therapies and additional lifestyle interventions. A group of Italian scientists offers new insights into prevention of the disease with what is considered a kitchen staple in many parts of the globe: the colorful chili pepper.
Citing the need for more careful examination of the role of this vegetable in a Mediterranean diet, Marialaura Bonaccio, Ph.D., and a team of 12 others from Pozzilli, Italy, conducted a longitudinal analysis involving 22,811 men and women.
They used a food frequency questionnaire to determine how often each person consumed chili peppers; this was then compared to disease and mortality rates in the group.
As reported in the December 2019 issue of the Journal of the American College of Cardiology, it was found that “regular consumption of chili pepper is associated with a lower risk of total and CVD death independent of CVD risk factors or adherence to a Mediterranean diet.”2
Those who ate the spicy vegetable had a 40% lower risk of having a fatal heart attack; their risk of stroke went down more than 50%.3 The effect was noted to be stronger in those who did not have high blood pressure.
Bonaccio noted that the effects were not tied to whether someone followed a Mediterranean diet, known to offer a wealth of heart-protective health benefits. The researchers also noted that regular consumption of chili peppers was inversely associated with cerebrovascular and ischemic heart disease death risks.
While this does not mean that chili peppers are the cure for CVD, it does offer insights into the importance of eating healthily and embracing natural options to pursue optimal health.
CVD is influenced by a number of factors, including lifestyle choices.4 The CDC reports that 47% of Americans have at least one of three risk factors for developing heart disease, such as smoking and high blood pressure.
While those numbers are daunting, the good news is you have a great deal of control over your heart health. The CDC also notes that drinking too much alcohol, failing to get enough exercise and regularly choosing unhealthy foods can also raise your heart disease risk.
By taking control of your daily habits you can tip the scales in your favor, so to speak, to help prevent the development of obesity and diabetes, which also contribute to your risk for CVD. Chili peppers, as part of an overall healthy diet, can spice up your meals while potentially offering additional health benefits including reduced risks for rheumatoid arthritis, Alzheimer’s disease, cancer and even acne.5,6,7
Chili peppers belong to the nightshade family with varieties that include cayenne, jalapeno, habanero and serrano peppers. They were first cultivated by ancient farmers in Central and South America, regions where cuisines are famous for their piquant flavor.
Today, they are grown all over the world, but Mexico, China, Spain, Nigeria and Turkey are among the largest commercial producers. Chili pepper contains a bioactive plant compound called capsaicin, which is responsible for its hot and spicy kick. Capsaicin is concentrated in the seeds and white inner membrane; the more capsaicin it contains, the spicier the pepper.
Capsaicin is a compound produced to protect the peppers from fungal attack.8 It is colorless and odorless, but when you eat it, it tricks your brain into perceiving heat where it touches your body. The burning sensation the compound imparts is not actually a taste.9
Rather, it’s caused by the stimulation of nerves sending two messages to the brain of intense stimulus and warmth. The burning sensation is due to the combination of these two messages.
Capsaicin has been studied comprehensively, and you may be surprised at what it can do. The following are prominent examples:
Pain Relief — Capsaicin may help relieve pain by exhausting your body’s supply of substance P, a chemical found in your nerve cells that plays a role in transmitting pain signals to your brain. In one study, heartburn sufferers were given 2.5 grams of red chili peppers per day. They noted that at the beginning of the treatment, pain slightly worsened, but then gradually improved over time.10
In another study, 80% of those treated with capsaicin experienced a reduction in pain after two weeks. The authors of a separate investigation found that in those with moderate pain, a topical capsaicin treatment was effective in reducing intensity regardless of the site of application and dose.
Weight Management — Spicy foods, quite literally, can help burn fat and help you lose weight. In a study published in the Journal of Nutritional Science and Vitaminology, participants were given 10 grams of red pepper during a meal.
After eating, the researchers monitored the participants’ energy expenditure and learned that chili peppers increased it after consumption.11 It is believed that your body can burn an extra 50 calories per day if you consume capsaicin regularly.12
Reduce Hunger — Several studies have shown that capsaicin may help reduce hunger.13,14,15,16 According to a study published in the European Journal of Nutrition, capsaicin works by reducing the production of ghrelin, the hormone responsible for triggering hunger.17
Blood Pressure Maintenance — Capsaicin may help promote long-term heart health. According to the authors of one study, mice affected with high blood pressure experienced relief after they consumed food mixed with capsaicin. The researchers went on to suggest that capsaicin activates the transient receptor potential vanilloid 1 (TRPV1), which contributes to vasorelaxation and lowered blood pressure.18
Boost Digestive Health — Aside from reducing hunger, capsaicin may help promote a well-functioning digestive tract. Scientists found that in one study, it enhanced the buffering component of gastric secretory responses and gastric emptying and it prevented gastric mucosal damage from ethanol-based beverages.19
Another group of scientists suggested that capsaicin can help promote the healing of gastric ulcers by inhibiting acid secretion, as well as stimulating alkali and mucus production and gastric blood flow.20
May Lower the Risk of Cancer — Capsaicin may have the ability to fight against cancer by attacking pathways in the growth of cancer cells. Results of one study were presented during the 2019 Experimental Biology meeting held in Orlando, Florida.21 The researchers were interested in evaluating the ability of capsaicin to reduce metastasis in lung adenocarcinoma, which accounts for the majority of all non-small cell lung cancers.
In vitro experimentation led to the discovery that capsaicin stopped metastasis by blocking the activation of a key protein regulating the proliferation and motility of cancer cells, the Src protein.
While capsaicin alone is a powerful molecule, in combination with 6-gingerol found in raw ginger root, it becomes even more important to your health. Researchers discovered that mice prone to lung cancer experienced a reduction in diagnosis when fed a combination of capsaicin and 6-gingerol.22
Together the chemicals had an increased ability to bind to a receptor that is responsible for tumor cell growth. This ability reduced the potential for developing lung cancer in the experimental animals. During the study, researchers fed one group just capsaicin, another just 6-gingerol and the third a combination of the two.
While under observation, all of the mice that received capsaicin developed lung tumors; half the mice that received 6-gingerol developed lung tumors, but only 20% of the mice given the combination developed cancer.23
However, even on their own, both ginger and capsaicin have powerful health effects. Ginger has a long history of calming nausea related to surgery, morning sickness and chemotherapy.
The anti-inflammatory properties have given many people relief with the pain of osteoarthritis. As ginger also increases the motility of your gastrointestinal tract, it has been used for the treatment of chronic indigestion.
Significantly reducing pain associated with menstrual disorders and improving brain function are other health benefits associated with ginger.
Bright red chili peppers contain beta carotene. According to WH Foods, just 2 teaspoons provide 6% of your daily recommended dose of vitamin C and more than 10% of vitamin A.24 Vitamin A is vital to the health of the mucous membranes lining your nasal passages, lungs and intestinal tract.
Capsaicin supplementation may also reduce your risk of coronary heart disease (CHD).25 In one investigation, researchers evaluated the effects of capsaicin on serum lipid profiles in those who had low high-density lipoprotein (HDL).
Using a randomized, double-blind, controlled clinical trial with 42 participants, half were assigned to take capsaicin daily while the other served as the control group. Those in the experimental group experienced a reduction in triglycerides and C-reactive protein.
Capsaicin appeared to improve risk factors in those who had low HDL, and the researchers concluded it may contribute to the prevention and treatment of CHD.
The authors of another study, published in the American Heart Association journal Circulation, found those using an over-the-counter pain salve with capsaicin could reduce damage to the heart during a heart attack. Keith Jones, Ph.D., a researcher on this study, commented:26
“Both this and the capsaicin effect are shown to work through similar neurological mechanisms. These are the most powerful cardioprotective effects recorded to date. This is a form of remote cardioprotection, using a skin stimulus that activates cardioprotection long before the blocked coronary artery is opened.”
While the benefits of capsaicin-containing foods are notably plentiful, eating chili peppers is not considered a cure-all. Some people cannot tolerate the compound or the flavor, while others may find it upsets existing conditions.
The authors of one study found that long-term topical application of capsaicin increased the risk of skin cancer in mice when applied along with a tumor promotor, for instance.27 For most people, however, eating chili peppers will be a beneficial way to get added nutrition, and may prove to be beneficial for heart health. If you’re considering supplementation, a natural health care practitioner can help you determine if capsaicin is right for you.
Incorporating nutritious foods into your everyday diet can be easier than you think. Whether you love the textures and flavors of fruits and vegetables or you have to “hide” them in your meals to enjoy their benefits, a number of options are available for meeting your vitamin and mineral needs.
Check out the recipes section of my website for heart-healthy dishes you and your family are sure to enjoy.
The Indian cooking spice asafoetida1,2 — a name that translates into “rotten resin”3 — also known as hing, hingu4 or heeng,5 is a gum obtained from a type of giant fennel. It has an offensive smell akin to that of rotting garlic and sweaty feet, but an appetizing savory, umami taste. In France, the herb is known as devil’s dung.
While it is sometimes possible to locate asafoetida in its raw gum form, it’s most commonly sold as a ground powder mixed with flour, starch or turmeric. This is likely a good thing, as eating it raw can cause severe diarrhea and/or vomiting.7 It has a very strong odor and should be used in very small amounts. As noted by GoodFood.com:8
“Once a container of asafoetida has been opened it’s best to close it as soon as possible. Then, keep it hermetically sealed in an airtight plastic container, or double wrapped — at least. If the aroma escapes you will awake to find a house reeking of yesterday’s garlic …
Generally, the yellow, diluted asafoetida powder is used in about the proportion of a pinch or two to 250g of the main ingredient … longer cooking mellows it …
Asafoetida works best when first fried for five to ten seconds in hot oil until its pungency is dramatically obvious — make sure you have the extractor on or the window open. Then quickly add other ingredients to stop it burning.”
With its onion-garlic flavor, you can use it as a substitute for either of those ingredients. Many recommend using it in bean-based dishes, as it helps prevent gassiness.9
Its ability to cut gas is attributed to antibacterial compounds that impede the activity of gut bacteria responsible for flatulence.10 It also has a number of other health benefits,11 including antibacterial, antiparasitic and antiviral properties.
In 2009, researchers discovered certain compounds in the herb were more effective at killing the H1N1 influenza virus than the commercial antiviral drug amantadine.12,13
Another study14 found the ferulic acid in asafoetida has the ability to control fascioliasis,15 a zoonotic liver disease (meaning it can spread between animals and people) caused by eating watercress or other water plants contaminated with Fasciola hepatica and/or Fasciola gigantica.
According to a paper16 in the Pharmacognosy Review, asafoetida also has antispasmodic, carminative, expectorant, laxative and sedative properties, just to name a few. Historical uses include the treatment of hysteria, nervous conditions, bronchitis, asthma, whooping cough, infantile pneumonia and flatulent colic.17
According to the Pharmacognosy Review paper, it’s particularly beneficial for asthma, thanks to volatile oils that are eliminated through the lungs. It’s also been shown to work as a natural blood thinner and helps lower blood pressure. In traditional medicine in India, the herb is taken to help break up and eliminate kidney stones and gallstones.18
Historically, it has also been used as an antidote to opium. According to the Pharmacognosy Review, “Given in the same quantity as opium ingested by the patient, it will counteract the effect of the drug.”19
Asafoetida also contains a number of chemicals shown to have anti-inflammatory, anticancer and antimutagenic activities.20 As reported in the Pharmacognosy Review:21
“Dried resin, administered orally to Sprague–Dawley rats at doses of 1.25 and 2.5% w/w of the diet, produced a significant reduction in the multiplicity and size of palpable N-methyl-N-nitrosourea-induced mammary tumors, and a delay in mean latency period of tumor appearance.
Oral administration to mice increased the percentage of life span by 52.9%. Intraperitoneal administration did not produce any significant reduction in tumor growth.
The extract also inhibited a two-stage chemical carcinogenesis induced by 7,12-dimethylbenzathracene and croton oil on mice skin with significant reduction in papilloma formation.”
Similarly, a study22 published in the Journal of Ayurveda and Integrative Medicine in 2017 confirmed the asafoetida resin had antitumor effects against breast cancer. According to the authors:23
“Our results showed that treatment with asafoetida was effective in decreasing the tumor weight and tumor volume in treated mice. Body weight significantly increased in female BALB/c mice against control.
Apart from the antitumor effect, asafoetida decreased lung, liver and kidney metastasis and also increased areas of necrosis in the tumor tissue respectively.”
Other studies24 have also found the isolated ferulsinaic acid in asafoetida has life extending capability, increasing the mean life span of Caenorhabditis elegans by as much as 18.03%, and their maximum life span between 8.33% and 41.6%.
Improved heat stress tolerance and reductions in lipid peroxidation are thought to be responsible for this effect. According to the authors, “Ferulsinaic acid had therapeutic efficacy as an antioxidant with the possibility of its use as an antioxidant drug.”
Asafoetida may also be useful in the treatment of a variety of female health ailments, such as sterility, premature labor, painful and excessive menstruation and leucorrhoea.
The Pharmacognosy Review25 suggests taking 12 centigrams of asafoetida gum fried in ghee with 120 grams of fresh goat’s milk and 1 tablespoon of honey, three times a day for four weeks, to increase secretion of progesterone, which can be helpful in these situations.
In male rats, asafoetida at doses between 25 and 200 mg/kg has been shown to significantly increase the number and viability of sperm, thus improving fertility.26
Care must be used if you’re pregnant or planning to become pregnant,27 however, as asafoetida also has the ability to prevent pregnancy and induce miscarriage. Antifertility effects have been noted in rats at a dosage of 400 mg/kg, preventing pregnancy in 80% of cases.28,29
Breastfeeding women should also avoid asofoetida as it can be transferred via breast milk to their baby, in whom certain chemicals in the herb may contribute to certain blood disorders.30 To treat colic, asafoetida is typically applied to the infant’s navel in the form of a paste, opposed to being ingested.31
As mentioned, the herb has been shown to lower blood pressure, and appears to be quite effective at this, the Pharmacognosy Review notes.32 One of the mechanisms responsible for this hypotensive effect is vasodilation. Tinctures and water extracts of dried gum resin has been shown to have a significant smooth muscle relaxant and anticoagulant effects.33
Moreover, certain compounds appear to have the ability to inhibit acetylcholinesterase,34,35 which means it may be useful against Alzheimer’s disease.36 In animal trials, asafoetida at doses of 200 to 400 milligrams per kilo has also been shown to improve memory formation.
Another area in which this smelliest of herbs can be useful is for the prevention and treatment of various gut ailments. One study37 looking at asafoetida’s effects on functional dyspepsia (FD), a chronic disorder of the upper digestive tract,38 found it to be both safe and effective. As reported in this study:39
“In the double-blinded, placebo-controlled study, 43 subjects diagnosed to have moderate to severe discomforts of nonulcer FD were randomized to receive hard-shell capsules (250?mg × 2/day) of either placebo or a food-grade formulation of asafoetida (Asafin) for 30 days.
When evaluated by a set of validated indexing tools … almost 81% in the Asafin group showed significant improvement in the overall score and quality of life as compared to the placebo. At the end of the study, 66% of subjects in the Asafin group remained symptoms-free.
Although the symptoms score improved significantly in both the groups … the relative percentage of subjects in the Asafin group with more than 80% reduction in various symptoms were: bloating (58%), appetite (69%), postprandial fullness (74%) motion sickness (75%), and digestion (77%) as compared to less than 10% nonspecific improvement in the placebo group.
All the subjects remained safe with no adverse events or variations in haematological and biochemical parameters.”
If the idea of smelling up your kitchen isn’t a deterrent, consider spicing up your meals with this medicinal herb.
In “Asafoetida Stinks, But It Helps the Cook,”40 published in The Seattle Times, Monica Bhide details how to use it in cooking, and provides you with a recipe for savory cheesecake topped with red pepper and green tomatillo chutney to get you started.
Additional cooking tips can be found on NDTV’s Food Channel,41 and a recipe for lemon-asafoetida water is given on netmeds.com.42
Vitamin B12 is an essential water-soluble vitamin your body does not make. This means you must get it from your diet or take supplements. Along with other B vitamins, your body uses it to produce energy by converting carbohydrates. It also plays a significant role in the production of DNA and RNA.1
This vitamin works closely with folate to manufacture red blood cells and produces S-adenosylmethionine (SAM-e), involved in immune function and mood. Vitamin B12 is important for maintaining your central nervous system, including protection of the myelin sheath to shield and insulate the nerves.
The different functions it performs in the body are related to the signs and symptoms of insufficiency and deficiency. A vitamin B12 deficiency may be difficult to detect as the symptoms are not consistent: They sometimes appear suddenly and at other times come on gradually. However, without treatment they can cause irreversible nerve damage and other issues.
The vitamin is also called cobalamin and it plays an important role in homocysteine metabolism. Since elevated homocysteine levels are a risk factor for heart disease, osteoporosis and depression, low levels of B12 may affect your potential risk for these conditions.
Low levels of maternal vitamin B12 are associated with an increased risk of neural tube defects during gestation. Low levels also predispose children to Type 2 diabetes and other metabolic problems as they age.2 While it is difficult to estimate the number who are deficient, many experts believe the number ranges from 20% to 40% of the general population.3,4
The eyes are the windows to the soul and may also give you an indication of vitamin B12 deficiency. One of the effects of deficiency is a blood condition called megaloblastic anemia. It causes the bone marrow to release immature blood cells,5 which are unable to deliver adequate amounts of oxygen to the body. The result is fatigue and pale skin.
Two of the most common causes of megaloblastic anemia are vitamin B12 or folate (Vitamin B9) deficiencies. Both play an essential role in red blood cell production. Additional symptoms include difficulty breathing, muscle weakness and gastrointestinal symptoms, such as loss of appetite and nausea.
Those with megaloblastic anemia may also develop jaundice, a slight yellowing of the skin or eyes. Some with vitamin B12 deficiency report experiencing eye twitching or eyelid spasms. However, these may also be related to allergies or excessive alcohol consumption and thus must be looked at in the overall picture.
Optic nerve damage from deficiency is a rare complication that may affect vision and lead to optic neuropathy characterized by painless vision loss. This may be reversed with intravenous vitamin B12 treatment and, potentially, oral folic acid supplementation depending upon the individual case.6
Unless you present with recognizable signs of deficiency, most physicians don’t test for vitamin B12 levels. Even when tested, serum norms in the U.S. may be suboptimal. Normal ranges of vitamin B12 in the U.S. are 160 pg/mL to 950 pg/mL.7 Yet individual requirements may vary, and symptoms of deficiency may appear in the “normal” range.8
B12 levels in the blood may be altered by the presence or absence of binding proteins. Some serum tests identify inactive forms of cobalamin, therefore masking deficiencies of the active form. Doctors who rely on blood tests alone can underestimate deficiency levels by as much as 50%.
Researchers recommended evaluation of deficiency through measurement of metabolites, including measuring homocysteine, or through levels of cobalamin bound to holo-transcobalamin, which more accurately represents the active form of the vitamin.
Vitamin B12 may be stored in liver. So, while it is an essential vitamin, your body may have a couple months of the vitamin stored for use.
Symptoms of deficiency may appear gradually or suddenly.9 Low levels may lead to neuropsychiatric disorders, anemia, mental fogginess, muscle weakness, swollen and inflamed tongue, and a hallmark of the condition — fatigue.
If the condition is left untreated, it may be fatal10 or cause severe and permanent neurological disease or blood disorders. A thorough history and physical, accompanied by blood testing, is needed to diagnose a vitamin B12 deficiency since clinical symptoms may appear with normal serum levels. Additionally, it is important to assess for a folate deficiency as they often present together.11
Factors contributing to a vitamin B12 deficiency are related to the foods you eat and how they are absorbed. Since meat and meat by-products are the only foods with active and bioavailable forms of vitamin B12, those who practice strict vegetarianism are at highest risk of deficiency.
In one review of 40 studies,12 researchers found with few exceptions the data revealed the highest prevalence of deficiency was in practicing vegans, the strictest form of a vegetarian diet plan. They also found other types of vegetarians also had a higher prevalence than the general public.
Deficiency is not uncommon in the elderly, as they often have less stomach acid needed to absorb the vitamin from food. Other conditions or choices that place an individual at higher risk of a vitamin B12 deficiency include:
Weight loss surgery
Long-term antacid use13
Conditions reducing nutrient absorption such as Crohn’s disease, pancreatic disease or H. pylori infections
Some medications, such as metformin and proton pump inhibitors14
Regularly drinking more than four cups of coffee daily15
Regular alcohol consumption as B12 is stored in the liver16
Exposure to nitrous oxide (laughing gas)17
More than 100 million have prediabetes or diabetes in the U.S.19 More than half of the newly diagnosed cases in the last report from the CDC were in the age group of 45- to 64-year-old people and “Nearly 16% adults diagnosed with diabetes were smokers, nearly 90% were overweight and more than 40% were physically inactive.”
One of the more popular drugs used to treat diabetes has been metformin. Although 2017 marked the 60th anniversary for the drug,20 the mechanism of its action in the body is still not fully understood.21 The drug inhibits gluconeogenesis, or glucose production in the liver, but how this happens is still a mystery.
However, using the drug for several years as intended may increase your risk of vitamin B12 deficiency22 and anemia.23 Long-term use of the drug, near five years, was associated with vitamin B12 deficiency, and the prevalence of neuropathy in those with low B12 levels was also higher.
The drug has been associated with reduced cancer risk, longer life and some weight loss as well, which may be one of the driving factors behind a Silicon Valley trend to use the drug to live longer.24 Another factor is noted in a 2014 study25 in which researchers showed that those using metformin as a monotherapy lived longer than those in the nondiabetic control group.
However, you can enjoy the same results naturally without the side-effect risks associated with drugs.
While the primary source of vitamin B12 is from meat, poultry and fish, even those who eat meat may have a deficiency. Rampant insufficiency may be related to poor absorption when there isn’t enough stomach acid to break the protein bond.
Researchers speculate a widespread use of antacids may play a significant role, especially in younger people, a population in which insufficient stomach acid is unexpected.26 Additionally, animals raised on CAFO farms do not carry the same levels of B12 as free-ranging ones, adding to the risk of developing deficiency.
Since the animals raised on CAFO farms aren’t fed a diet natural to their digestive system, they don’t produce as much B12. Nowadays, cows are often raised on grain and corn, most of which is genetically engineered and contaminated with herbicide or pesticide residuals. Chickens, which naturally eat insects, worms and seeds, are also fed corn.
Vitamin B12 is made from bacteria in the gut of animals. These bacteria live in the soil and in the guts of animals. Since CAFO-raised livestock do not have access to soil, their gut is deficient in bacteria. Pesticides and herbicides also kill soil bacteria, which is why conventionally grown grain is not a good source of B12.
In addition to all of these factors, livestock are routinely given antibiotics that kill beneficial bacteria in the gut. Dr. Jennifer Rooke, assistant professor in the department of community health and preventive medicine at the Morehouse School of Medicine, writes:27
“In order to maintain meat a source of B12 the meat industry now adds it to animal feed; 90 percent of B12 supplements produced in the world are fed to livestock. Even if you only eat grass fed organic meat you may not be able to absorb the B12 attached to animal protein. It may be more efficient to just skip the animals and get B12 directly from supplements.”
1 A meat product can be labeled “Product of the USA” when:
2 Which of the following companies is currently being investigated for antitrust violations by 50 state attorneys general?
3 Which of the following variables regulate the amount of corruption found in a given system?
4 While excess body fat can age your brain faster, leading to declines in fluid intelligence, increased amounts of this are protective to your brain:
5 Women who can exercise vigorously experience a significantly lower risk of:
6 Rules regarding chemical usage when growing conventional seeds are laxer than they are for conventional food crops because:
7 Which of the following types of resistance training helps prevent and treat sarcopenia (age-related loss of muscle mass) most effectively?
Help support the work of Anna and the Living Law Firm here https://paypal.me/annavonreitz/20 or look for the PayPal button on http://www.annavonreitz.com
Link to original article http://www.paulstramer.net/2020/01/for-sake-of-peace.html
Download and print http://annavonreitz.com/forthesakeofpeace.pdf
Ed’s YouTube Channel https://www.youtube.com/channel/UCnjHRMflqs9CFCx6k07h2bw
Watch on YouTube https://youtu.be/_HcbeefM_Tk
By Anna Von Reitz
Help support the work of Anna and the Living Law Firm here https://paypal.me/annavonreitz/20 or look for the PayPal button on http://www.annavonreitz.com
Link to original article http://www.paulstramer.net/2020/01/advisement-about-common-law-writs.html
Download and print http://annavonreitz.com/commonlawwrits.pdf
Ed’s YouTube Channel https://www.youtube.com/channel/UCnjHRMflqs9CFCx6k07h2bw
Watch on YouTube https://youtu.be/ggXb9FBmIDo