I am type A, and my husband is type B. You'd think that would be enough, but we had kids -- our 7 y-o is type A (maybe we should have stopped here?), 5 y-o O, 2 1/2 y-o AB and the baby I don't know yet, but it can't get worse than this. My question is how do I shop for this crew without breaking the bank? Is there a list of compatable food on Dr. D.'s site? We all started when the baby was born. Three months into it now and am just about worn out.



That's worse. :-} I really have to pat you on the back for the stupendous job you're doing for your family's health. This is a complicated question to answer in detail, but here are a few suggestions that I hope will start you out toward an easier shop & cook routine:

(1) Decide on the main protein sources you'll use. Your type O can eat any meat or fowl except pork, so whatever you get for your husband is fine for him (her?), too -- including sharing the As' chicken now and again. If you cycle between chicken, tofu or tempeh, beans & nuts, etc. for you and your eldest, and keep some beef, lamb or turkey on hand for the Bs and ABs, the battle's half won. Good yogurt and cottage or farmer's cheese are good to keep around for fill-ins, too. An egg or two scrambled with some leftover vegetables, tofu, tempeh, chicken or meat makes a fabulous protein breakfast or light dinner. Canned salmon can be made into patties or salmon loaf.

(2) Go through your book and look for avoids in the fruit, veg and bean sections. If it's an avoid for anybody, don't buy it. Make up a list of things you'll choose from. You might want to bend a little in regard to potatoes for the B & AB contingent, and/or tomatoes for the AB & O, maybe on the same night so everyone can have their "special" food then. There are loads of OK-across-the-board items like broccoli, greens, squashes, zucchini, carrots, string beans, parsnips & turnips mashed with butter, lettuces, onions, garlic, beets and so forth. It's great your kids are little -- start them out early and they'll love this stuff. There are even more fruits which are good for everybody! Beans are tough, but cannellini, Great Northern and white beans can fill any bill, even in bean dips and chili.

(3) Rice and rice cereals, 100% sprouted grain sandwich bread (buy in bulk for the freezer), and oatmeal are fine staples for the grain department.

(4) Bean casseroles, mild turkey chili, meat or chicken stews, broth from turkey or chicken bones, all stretch a dollar and can be made in bulk and frozen.

(5) I never buy salad dressing. It's expensive and full of scary-looking weirdo oils and additives. All you need is olive oil, lemon juice, salt & pepper and some garlic, and/or herbs, to make your own in five minutes in a blender. It tastes better and costs less than the store-bought stuff, and it lasts just as long. You can also find recipes for mayonnaise, mustard and ketchup in the Message Archives and the Recipe Pages on this site. Think "lemon juice" instead of vinegar, "olive oil" instead of corn oil, "brown sugar or molasses" instead of corn syrup, and you're well on your way.

Like most worthwhile things, this whole readjustment process is hard at the beginning and gets much easier in time. Be proud of yourself for the great start you're giving your young family, keep YOUR strength up, and enjoy the process!

Hello, Iben!

The beneficial cheeses on your dairy list, as well as yogurt and milk, can help you reach your weight loss goals by building muscle tissue. But it is worthwhile to establish a balance between your protein foods. If you prepare the meat in stews rather than eating it separately, could you use the same quantity to get a little most days of the week?

Can you find a good source of lamb or rabbit? Sometimes these are cheaper than beef and veal, and you might particularly enjoy the rabbit. Young lamb and rabbit both have rather delicate flavors.

You're doing a great job with this plan! Try to expand your meat choices a bit, and keep up with the dairy. Let me know how your progress goes! :-)

I am A+ and just recently completed chemo and radiation for breast cancer. I am trying to improve my eating habits which means cutting back on meats. I was wondering if canned legumes (black beans, pinto and fava beans) are just as good as the dry. Thank you. Helen

Hi, Helen ~

Legumes are a food that seem to lose little through industrial cooking and canning methods. The canned ones are fine for you! Just watch those labels (as usual). :-}

Eden and Healthy Valley, among many brands, offer organic canned beans and soups of many varieties. Eden even carries black soybeans, for instance.

You won't be missing any of the the nutritional value of the beans, and the convenience will help you stay compliant, especially while you're recovering from your illness.

Best wishes, dear!

I'm a type O+ and have been taking 1-2 packets of plain Knox gelatin in water for my knee pain (which it has greatly improved.) To my horror, I have discovered pig skin is used in the making of this product. Wouldn't this make gelatin an avoid for me? Adrienne

If gelatin is helping your joints, avoid the commercial pig-sourced powder and make your own organic joint-healing broth. It contains plenty of gelatin, and you'll know it's a clean food.

All you need is the leftover bones from roasted meat, fowl or fish. Bring them to a boil in a stock pot with some carrots, onions, celery, parsley if you like it, sea salt. It should stay on a high simmer for at least 3 hours (overnight would be great). Skim off the brownish spotty fuzz that comes up in the first hour or two.

Let it cool somewhat, then pour the broth into a colander set into a large bowl. From there, you can transfer it to small containers. Keep some in the fridge and freeze the rest. It is a chef's delight ~ you can use it as soup stock, in sauces, to make rice, anything that strikes your fancy. And since you are benefiting from the addition of gelatin to your diet, a plain cup of it per day should fill your bill.

enjoy!

Thanks for the compliment, debra!

Peter wrote an Ask Dr. D'Adamo answer on this subject. His view is that we needn't be concerned about using a topical product which contains avoids. For instance, aloe earned its O avoid label by its effects after ingestion -- the aloe-based cream you apply to your feet won't find its way into your digestive tract, and what little may pass the skin barrier shouldn't give you trouble.

I'm discussing this in general terms, but everyone has a different level of sensitivity to avoids in hair and skin products ~ so it's wise to stop using any product if it causes an adverse reaction in you.

:-)

Hello, Kat!

Yes, I'm afraid that human breasts have such a high percentage of fat tissue (varies by individual, of course) that gaining muscle and losing fat will naturally affect the size and appearance of the breasts.

{What's that weeping sound? :->}

The good thing about it is that your whole body is getting smaller. So, everything will remain in proportion. Hey, that's what counts! A slow and steady approach to fat loss gives the elastic tissues a chance to shrink in pace with the volume change, so you don't have to deal with a bunch of suddenly empty skin hanging around. The key here is to maintain vibrant connective tissue. Appropriate exercise and diet (including "good fats") really do accomplish that job.

Years ago, when I had lost about 65 pounds after switching from a classic vegetarian (yeah, starchitarian) diet to one based on fruit and vegetable juices, I noticed that the subcutaneous fat on my stomach had gathered into pouchy little patterns resembling crushed Wonder Bread. My connective tissue was kaput (small wonder! no protein, of course. Surprise! Little did I know...) A few months after I started the type O plan, I got my first welcome side-effect: my stomach area looked different. Yes, I had developed some muscle under the skin, but it was the skin itself that had changed: it was smooth again. No weird little bunches, crepe-iness, folds or wrinkles. It had regained its proper thickness and elasticity.

Breasts change with the menstrual cycle as well, but that skin and its underlying connective structure will respond to favorable treatment just as the rest of the body's does.

Now, mind if I share? :-> In my constant nosing around, it's come to my attention that there is a type A (and maybe "skin advantage." You people seem to have more smoothly-pigmented skin... thicker skin? and a little something extra in the elasticity department, compared to Os. Whether this is due to your higher blood viscosity, less robust circulation, more clotting factors than Os, or God just loves you more, I don't know ~ but I've noticed it. I grew up with 14 aunts and uncles, numerous cousins, and three siblings on display ~ we're ALL O, and I can clearly recall the delicate-looking light skin everyone was "blessed with," with visible veins and slow-healing scars. OK, some of this was undoubtedly dietary, but I wonder if it's a blood type thing?? More research is necessary! :-) We're not a wrinkly folk, but we can turn a large room pink with one blush. Never found a type A who did that. (Oh, I'm going to get a lot of mail on this one.)

This is all a long way of saying: do the plan, lose the weight, and count your polymorphic blessings!! ;-)

Niggling thoughts about attractiveness? Truly delightful (and meticulously researched) girly stuff, here. Just scroll down to "Breasts and the Human Figure." Or start from the top and work your way down. :-D

I am curious about protein powders, and haven't found them mentioned in the books. I know whey protein is probably not OK for Type O's, but what about spirulina? Are there any you are familiar with that work with the Diet? Thanks... Barb

Thank you for bringing it up, Barb!

Personally, I get plenty of protein from meat, fowl, fish and nuts. Each of the blood type diets is designed to provide optimal protein by source and quantity, and I tend to emphasize that aspect of the plans to those who like the "whole foods" approach. However, I understand that a "shake" or smoothie formulation is useful for people with special needs.

For our purposes, my best recommendation is to try to find organic rice protein or egg protein powder. That is, if you're unwilling to drop a couple of hard-boiled eggs, some ground seeds and a hunk of nutbutter into the blender with your soy milk or fruit or vegetable broth. One message board participant discovered that a little cubed steak whizzes up nicely. We all find our own path. :->

I get letters every week from body-builders and folks living in the fast lane who insist whey or soy isolate powders are the cat's meow, have turned them into dynamos, and I'm an idiot. I also hear detailed claims from die-hard fans of edible algae that they've been healed and sent to Heaven by blue-green algae, spirulina, a certain company's algae product but not others, and so on. My answer to these inquiries is, in short: I hate to disturb happiness, and I sure won't argue with success!

I'm not in the business of wresting your favorite protein drink from your trembling hands. If I want to do anything, it is to impel, not compel -- to encourage you to do your research on the product of your choice, see if the ones available to you locally or on the Net can offer a better BTD-compliance, be sensitive to your own body's reaction to whatever you choose, and go in peace.

Thanks for listening! ~~:-D

I am type A vegetarian (ie I eat no animal flesh or fish). I am a bit fed up of tofu, what else can I eat? I live in UK and find some of the ingredients in the books hard to get. Also is there somewhere in the UK I can have my secretor status checked? SUSAN

There is a wide variety of beans, nuts and seeds that provide valuable proteins for type A vegetarians. Black beans, black-eyed peas (cowpeas), favas, lentils, northern beans, all have distinctive flavors and a thousand recipes on the Net.



Using fermented foods such as miso and tempeh can alleviate your boredom in the soy department. :-) Aduki bean paste makes lovely sauces.



Your blood group seems to benefit more than the others from the proteins found in beneficial grains, as well. Try steamed whole amaranth or quinoa ~~ use vegetable broth instead of water when cooking your grains, and add herbs and spices, nuts or seeds. Toasted Scottish oatmeal with soy milk, raw walnuts, and a dollop of peanut butter used to be a favorite breakfast of mine... now it can be yours. :-D Eggs are a good protein source for occasional use ~ as are the fermented dairy foods such as yogurt and kefir.



Stacktheme distributes the secretor test in the UK. You can request it by email: info@stacktheme.com.



Thanks for writing!

I am type 0 but at the moment do not know if I am a secretor or non/secretor. I would like to start cooking with gram flour but am unsure if I can use this as I believe it comes from the lentil family which is bad for Os but is supposed to be made from chick peas which is ok - so I am slightly confused. The other problem that I have is finding the following melons in the UK are they known by other names here? Canang Casaba Crenshaw Christmas Spanish? Thank you for your advice. Sue

Hi, Sue ~~ Gram flour is made from chickpeas, otherwise known as garbanzo beans. It is an avoid for everyone except type O secretors ~~ so I'd put off using it until you find out your secretor status. Chances are that you're a secretor, so don't throw out that bag of flour yet!

Melons are a category for which it is much easier to identify the few avoids, so you can eat the rest with confidence! :-)

here's the dreaded "bitter melon,"

the dastardly "canteloupe"

&



and the beautiful but dangerous "honeydew."

Many thanks, Heidi, for taking the time to answer our questions in such detail. I am a 47 year old male Type-A secretor with one of those "hair-splitting" food questions (we "A-types" are famous for our attention to detail) that nevertheless has been nagging me for some time. Peanut oil is listed as a Type-A AVOID "artherogenic" (artery clogging) fat, while Peanut Butter, which seems to contain significant amounts of this oil, is listed as Type-A BENEFICIAL. I love natural, unsalted, additive-free peanut butter and I enjoy it daily, but I'm wondering if I'm setting myself up, over the long run, for a Type-A susceptibility to cardiovascular problems. Do you have any words of wisdom that might persuade for-or-against eating peanut butter because of its oil content? Would the regular use of extra virgin olive oil help moderate the harmful effects of fatty peanut butter? Blessings... Mark

Hello, Mark! ;-)



The food list item "peanut oil" does not refer to the naturally-occurring oil in peanuts (and peanut butter). It refers to the manufactured product, usually extracted using high heat or chemical processes -- then stored on shelves without refrigeration until (and after) purchase. The primary home and restaurant use of this oil is in high-heat frying.



While commercial establishments are required by law to repeatedly test their oil to ensure it is "safe," TV alone provides plenty of chefs who use this oil and others in extremely hot pans and fryers, billowing smoke. The polycyclic aromatic hydrocarbons ("PAHs") formed in this process have been implicated in several forms of cancer (especially stomach cancer). So, from my reasoning, if everyone chose an organic peanut oil and used it in small amounts to flavor dishes, I'd be happy. Luckily, the blood type diets are smarter than I am.



Os and Bs avoid both peanuts and peanut oil because of the peanut lectin. Secretor ABs derive more benefit from the lectin in peanuts than the nonsecretors do, but the oil drops to neutral for both of them, rather than avoid for either, since their ability to handle fats is somewhat enhanced by their B genetic heritage.



For As, it is a secretor avoid and a nonsecretor neutral -- because the A nonsecretors have a slight advantage in breaking down the oil components in this case. I know the comparative intestinal alkaline phosphatase issue among the blood types has not yet been confirmed in thorough detail, and I can't help there. But the relative avoid status of peanut oil between secretor and nonsecretor As appears to lie in the effect of its triglyceride structure upon cholesterol levels and arterial plaque formation in type A, with nonsecretors being less vulnerable to this effect than secretors are.



I hope this provides more food for thought! and thank you for writing!!

I have type B blood. Following the blood type diet, I eat cheese on a routine basis. I've noticed that "string" cheese is listed as an avoid for all blood types while mozzarella is okay for all. Checking food labels, I have discovered some "string" cheeses that contain only low-moisture, part-skim mozzarella. Others contain things like vinegar, or processed "cheese food". While avoiding the latter, I snack on the low-moisture, part-skim mozzarella "string" cheese. I have no problem digesting this cheese although I do experience plenty of digestive problems when I eat chicken, tomatoes, peanuts, corn, shellfish, or just about any other "avoid" food. Is the avoid judgement on string cheese based on testing the versions with ingredients like "cheese food", or other questionable additives? ~ Patrick

The string cheeses tested way back in Eat Right days were observed to contain the additives you mentioned, along with any number of other chemicals in some brands. It was rare to hear of a variety of string cheese which didn't have these problems, hence the original avoid status.

If the brand you like has only mozzarella on the ingredients list, it's perfectly fine for you ~~ even better if it's a medicine-free product from ranged cows. enjoy!

:-)

Hello! I'm type O and get migraines - which seem to be brought on at least in part by not eating enough protein or not eating soon enough after I begin to get hungry (carbo cravings are a major challenge!). Twice in the past couple of days, I've gotten very shaky and felt hungry again about an hour after eating what I would consider to be a very solid O meal -- strip steak and either broccoli or a large romaine and spinach salad. Any idea what might be causing this, and what I can do about it? Also do you have suggestions for a 'rescue' protein snack that might be easy to have handy at work? Would walnuts and dried fruit work to stop the shakes? I like the new format with three people to ask questions of : ) Thanks, Jane

I am an orthomolecular nutritionist based in Barcelona (Spain). I have introduced the concept of "blood type and diet" with my patients and the results are wonderful. However, I have observed that couple of my patients are suffering from arthritic pains and severe lower back pain after 5-6 weeks (more or less) following the diet, although, on the other hand, they feel fantastic overall. Could this be "cleansing" symptom? Something like a "healing crisis"? These are symptoms they have suffered for years in the past, but now they say the pain is really bad. MANY THANKS FOR YOUR HELP -- Cala

I'm wondering if people tend to feel worse before they feel better when switching to the blood type diet as "toxins" are leaving the body? I've been eating for my type - O non-secretor - for the past 3 weeks and I've noticed an improvement with some things but I've also found that I've been quite tired and lethargic. Any ideas you have on this would be greatly appreciated. Thanks, Amber



Unexpected hunger, cravings, migraines, and renewed discomfort near old injuries can be symptoms of detoxification of the digestive tract, as well as signs that your metabolism is "changing gears" in response to the altered proportions of proteins and carbohydrates. The blood type diets have been reported to produce these effects, and while they are indicators of good work going on, the symptoms canbe pretty uncomfortable. They fade as the body settles into its new balance.



Os with cravings for the old starches & sugars can benefit from supplementing with l-glutamine or tyrosine. 5HTP is good for this purpose as well, and it can help keep migraines at bay. Ginger, quercetin & cayenne pepper alleviate the inflammation associated with the onset of migraine headaches. "Deflect-O" is most noticeably useful during the first few months on the diet, as it provides some beneficial protein sugars and has a settling effect on the bowels. Sugar and most grains act as serotonin stimulants. Take them away, and cravings can result. Bladderwrack, kelp and other seaweeds can provide the glucose your brain may be missing when you switch away from a high-carb diet.

It's a good idea to avoid stimulants such as coffee, black tea, various over-the-counter pep pills -- the adrenaline release can mimic hypoglycemia, and drive you to eat when you're not really hungry. Additionally, most of us are not accustomed to digesting our food efficiently, and may not feel as "full" on this diet as on the old diet, or for not as long. This resolves itself in time, as you shift from short-term sugar metabolism to longer-term energy from proteins and vegetables.

For a carry-along snack, you could make jerky at home from red meat or turkey --just have your butcher cut it into thin strips, marinate in a salted/spiced liquid, and dry it in a low oven, dehydrator, or in the sun. Or, pack a bag of walnuts, pumpkin seeds, and dried cranberries or other low-sugar fruit, sprinkled with sea salt. Maybe I'm weird! but I've found wakame and other seaweeds make a surprisingly tasty snack all by themselves. See what your HFS has on offer. :-)

It's not uncommon to see a flare-up of an old injury or sensitivity in the first few weeks or months. Lectin-damaged joint and other interstitial tissues can begin to rejuvenate. There may be a loosening and softening of hardened connective tissues, and as the patient feels better, the unaccustomed physical movement now possible can bring up new (or old) discomforts. Slow and steady win the day in this regard! A good EFA mix is heaven for the joints. Very mild stretching in the affected area, along with a basic strengthening regime for the central muscles of the body, can speed healing in the body and lightening of the spirit.

Gentle, regular exercise; sauna, steambath or whirlpool; and plenty of pure water will hasten the sometimes uncomfortable adjustment period, and bring on the sought-after strength and vitality a bit more quickly. "Gentle" is the watchword ~~ slow, easy steps rather than abrupt leaps, especially if your symptoms are severe. A kind and forgiving attitude toward yourself as you move gradually toward your goals can ward off discouragement, and incremental movement is a safer -- not to mention more pleasant -- way to proceed on this life-changing journey.

High blood pressure, or hypertension, usually resolves itself with the blood type diet, with an emphasis on getting adequate dietary fiber, calcium, magnesium, and potassium -- and staying away from refined grain and sugar.

In type Os, high cholesterol and triglycerides arise in conjunction with WHEAT rather than MEAT. Why? Because the wheat lectin loves to attach to insulin receptors on fat cells, and hates to let go. Kind of like the wrong key jammed into a lock. Blood levels of insulin, and subsequently cholesterol and triglycerides, elevate in response. The lectins in corn, potatoes, and many beans and legumes are to be avoided for the same reason.

85-90% of our blood cholesterol is manufactured in the liver. Cholesterol is essential for normal neurochemical function, and yes: too-low cholesterol carries its own set of health risks. So, a healthy liver is the first cause of well-balanced cholesterol. If liver function has been weakened by any one or more of the many prescription drugs which carry this side-effect, or by alcohol abuse, poor diet -- even a habitually angry outlook on life, believe it or not! -- cholesterol synthesis can rise or fall out of the normal range.

Usually, a minimal weight loss -- only 10 to 15 pounds -- will produce a sharp drop in triglycerides. Cholesterol levels, too, respond to weight loss; a 10% reduction is common when obesity is resolved. Type Os have a slightly higher normal lipid range than other types, and while Elaine's readings aren't quite in the "worry zone," I think that separating grains from proteins in meals, or alternatively following a no-grain plan, may turn this trend around within a month. A supplement that has proven highly and speedily effective in lowering cholesterol is red yeast rice. 1200 mg per day (1/2 teaspoon) is the dosage.

It is often a difficult mental adjustment for type Os who may have been told for years to eliminate meat and eat more grain to get healthy, now to learn that the opposite is true. If that's what your diet has been like, Rhonda, your results fit the profile. :-( Don't worry! The good news is that hypertension often responds well to dietary intervention, and these particular changes are toward simpler food and an active lifestyle.

Meat, and the appropriate essential fatty acids (EFAs) from oils, nuts and wild fish should replace that old way of eating. If you can drop ALL the grain for the time being and fill up on beneficial vegetables, you will speed your progress. Starting an exercise regime under the supervision of your doctor will provide vast benefits to you. By the way, using an herbal extract of Stone Root (Collinsonia canadensis) can help increase the strength and flexibility of your veins and arteries -- a concern for people with hypertension. Spend a week on the diet, and compare your blood pressure with today's reading. I think you'll be pleasantly surprised.

My best wishes to you, ladies, and thank you for writing!

Follow-up on the oatmeal regimin for BP reduction (one serv. of oatmeal daily). I saw my doctor about a month ago; BP remains in the normal range with Zestril dosage cut to 2.5 mg. I have not attempted to discontinue it yet. I did get another benefit from the oatmeal though, as total colestrol dropped from 167 to 137. So, now I'm now contemplating cutting the Lipator dosage. Phil



WHOO-HOO! Well, what a great report. I'm going to start referring people to Phil's Oatmeal Therapy!! Now... that Lipitor has got to be phased out so you can hang on to what's left of your cholesterol there! 137, she's a mite too low, especially for type O! What did the doc say about shaving off the Zestril, too? Is there a lower dosage (or several interim dosages) you can step down to? You're well on your way to being prescription free! Thank you so much for the update!!



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I am a 57 year old, A+type male. I have been frequenting Asian grocery stores in the Sacramento (CA) area for Soba noodles (eat like a Japanese, and all that). I have purchase several different imported brands. I was very disappointed to find out, upon reading the ingredient labels that the first ingredient is wheat and the second is buckwheat in most of them. I have only been able to find one brand in which the first ingredient is buckwheat, howver, the second ingredient is wheat! (Orchids brand) I have even found one brand of soba noodle that has no buckwheat in it at all, just wheat. Is there any Soba noodle that is 100% buckwheat? As a matter of fact, it is almost impossible to find any pasta that does not have wheat as one of its ingredients. Clark



Sheesh, I have to say I'm kind of surprised... what the heck's up with Sacramento? Clark, ya gotta whip those stores into shape. ;-) Back in June of this year, I did some buckwheat snooping for a Japanese food fan, and came up with the following: Yamagata Jyuwari Soba is 100% buckwheat, sold in Asian specialty food stores. Mitoku Organic is another brand, and is available online. Just do a websearch for their name, and choose where you’d like to buy it. Clearspring is yet another. Or talk to the manager of your HFS and ask if he can get a clue over there and order 'em up. [Note added: EDEN, an international brand, makes 100% buckwheat soba. :-)] Good hunting!



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Hi Heidi! A quick question about green tea. LR4YT says that it reduces the effect of harmful polyamines. Would green tea in capsule form have the same effect? The label on the bottle says that it contains 95% polyphenols. I've been on the diet for 2 years and I'm very happy with the results (type O non-secretor) Thank you very much for your help. Ilze



Greetings, Ilze! If you don't care for the tea, then the capsules are just fine! Take them with lots of water ~ or maybe something warm like tea or broth. And I'm so happy you're pleased with your results! Makes my day... thank you! :-D



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Dear Heidi this is no question, but a BIG THANK YOU for your quick reply to my worries on glycerine. You are right, this vine scandal was on glycol, and I remembered when I saw you saying that... Again: THANK YOU VERY MUCH for this help! I will keep looking for this veg-gly here around (in Germany, and as soon as I find a brand or a common name I write it to you for your European/German community. Have a wonderful Advent Sunday (we celebrate the Third Advent today - there are four Advents Sundays before Christmas...) :-))) Eva



:-D That's great, Eva ~ I look forward to your report! And for the rest of you glycerine hounds, here's a note from Vicki & Orion:





































WHEW!!! Thanks, Vicki & Tiny Hunter-Star! Don't worry, I haven't forgotten that kamut pie crust recipe I owe you! coming soon to a column near you. :-) and GREAT tips on glycerine sites ~ just great! ~~:-D



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