Inflammation can be both good and bad.

On one hand, it helps your body defend itself from infection and injury. On the other hand, chronic inflammation can lead to disease (1Trusted Source, 2Trusted Source).

Stress, low activity levels, and foods that cause inflammation can make this risk even greater.

However, studies suggest that some foods can help decrease chronic inflammation.

Here are 13 anti-inflammatory foods.

1. Berries

Berries are small fruits that are packed with fiber, vitamins, and minerals.

Dozens of varieties exist. Some of the most common ones include:

• strawberries
• blueberries
• raspberries
• blackberries

Berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may reduce your risk of disease (3Trusted Source, 4Trusted Source, 5Trusted Source, 6Trusted Source).

In one study including 25 adults, those who consumed blueberry powder every day produced significantly more natural killer cells (NK cells) than those who did not consume the powder. These findings were similar to those of an older study (6Trusted Source, 7Trusted Source).

Your body naturally produces NK cells, and they help keep your immune system functioning properly.

In another study, adults with excess weight who ate strawberries had lower levels of certain inflammatory markers associated with heart disease than those who didn’t eat strawberries (8Trusted Source, 9Trusted Source).

2. Fatty fish

Fatty fish are a great source of protein and the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Although all types of fish contain some omega-3 fatty acids, these fatty fish are among the best sources:

• salmon
• sardines
• herring
• mackerel
• anchovies

EPA and DHA help reduce inflammation, which may otherwise lead to metabolic syndrome, heart disease, diabetes, and kidney disease (10Trusted Source, 11Trusted Source, 12Trusted Source, 13Trusted Source).

Your body metabolizes these fatty acids into compounds called resolvins and protectins, which have anti-inflammatory effects (14Trusted Source).

Studies have found that people consuming salmon or EPA and DHA supplements experienced reductions in the inflammatory marker C-reactive protein (CRP) (15Trusted Source, 16Trusted Source).

However, in one study, people with an irregular heartbeat who took EPA and DHA daily experienced no difference in inflammatory markers compared with those who received a placebo (17Trusted Source).

3. Broccoli

Broccoli is extremely nutritious.

It’s a cruciferous vegetable, along with cauliflower, Brussels sprouts, and kale.

Research has shown that eating a lot of cruciferous vegetables is associated with a decreased risk of heart disease and cancer (18Trusted Source, 19Trusted Source).

This may be related to the anti-inflammatory effects of the antioxidants they contain.

Broccoli is rich in sulforaphane, an antioxidant that decreases inflammation by reducing your levels of cytokines and nuclear factor kappa B (NF-κB), which are molecules that drive inflammation in your body (20Trusted Source, 21Trusted Source, 22Trusted Source, 23Trusted Source).

4. Avocados

Avocados are packed with potassium, magnesium, fiber, and heart-healthy monounsaturated fats (24Trusted Source, 25Trusted Source).

They also contain carotenoids and tocopherols, which are linked to a reduced risk of cancer (26Trusted Source, 27Trusted Source, 28Trusted Source).

In addition, one compound in avocados may reduce inflammation in newly forming skin cells (28Trusted Source, 29Trusted Source).

In one high quality study including 51 adults with excess weight, those who ate avocado for 12 weeks had a reduction of inflammatory markers interleukin 1 beta (IL-1β) and CRP (30Trusted Source).

5. Green tea

You’ve probably heard that green tea is one of the healthiest beverages you can drink.

Research has found that drinking it is associated with a reduced risk of heart disease, cancer, Alzheimer’s disease, obesity, and other conditions (31Trusted Source, 32Trusted Source, 33Trusted Source, 34Trusted Source).

Many of its benefits are due to its antioxidant and anti-inflammatory properties, especially a substance called epigallocatechin-3-gallate (EGCG).

EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells (31Trusted Source, 32Trusted Source, 35Trusted Source).

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6. Peppers

Bell peppers and chili peppers are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects (36Trusted Source, 37Trusted Source, 38Trusted Source, 39Trusted Source).

Bell peppers also provide the antioxidant quercetin, which may reduce inflammation associated with chronic diseases, like diabetes (36Trusted Source, 40Trusted Source).

Chili peppers contain sinapic acid and ferulic acid, which may reduce inflammation and support healthier aging (41Trusted Source, 42Trusted Source, 43Trusted Source).

7. Mushrooms

While thousands of varieties of mushrooms exist worldwide, only a few are edible and grown commercially.

These include truffles, portobello mushrooms, and shiitake mushrooms.

Mushrooms are very low in calories and rich in selenium, copper, and all of the B vitamins.

They also contain phenols and other antioxidants that provide anti-inflammatory protection (44Trusted Source, 45Trusted Source, 46Trusted Source, 47Trusted Source).

A special type of mushroom called lion’s mane may potentially reduce low grade inflammation related to obesity (Trusted Source45Trusted Source).

However, one study found that cooking mushrooms lowered their anti-inflammatory compounds significantly. Thus, it may be best to eat them raw or lightly cooked (46Trusted Source).

8. Grapes

Grapes contain anthocyanins, which reduce inflammation.

In addition, they may decrease the risk of several diseases, including heart disease, diabetes, obesity, Alzheimer’s, and eye disorders (48Trusted Source, 49Trusted Source, 50Trusted Source, 51Trusted Source).

Grapes are also one of the best sources of resveratrol, another antioxidant compound that has many health benefits.

Studies show that resveratrol can protect the heart against inflammation.

In one study including 60 people with heart failure, those who consumed two 50-mg capsules of resveratrol daily for 3 months experienced a decrease in inflammatory gene markers, including interleukin 6 (IL-6) (52Trusted Source, 53Trusted Source).

An older study from 2012 found that adults who ate grape extract daily experienced increased levels of adiponectin. Low levels of this hormone are associated with weight gain and an increased risk of cancer (52Trusted Source, 54Trusted Source).

9. Turmeric

Turmeric is a spice with a warm, earthy flavor that’s often used in curries and other Indian dishes.

It has received a lot of attention because it contains curcumin, a powerful anti-inflammatory compound (55Trusted Source, 56Trusted Source, 57Trusted Source, 58Trusted Source).

Research has shown that turmeric reduces inflammation related to arthritis, diabetes, and other diseases (58Trusted Source, 59Trusted Source, 60Trusted Source).

In one study, people with metabolic syndrome consumed 1 gram of curcumin daily combined with piperine from black pepper. They experienced a significant decrease in the inflammatory marker CRP (58Trusted Source, 59Trusted Source).

It may be hard to get enough curcumin from turmeric alone to experience a noticeable effect. Taking supplements containing isolated curcumin may be much more effective.

Curcumin supplements are often combined with piperine, which can boost curcumin absorption by 2,000% (58Trusted Source).

More research is needed to understand how the dosage of turmeric affects inflammatory markers (61Trusted Source).

10. Extra virgin olive oil

Extra virgin olive oil is one of the healthiest fats you can eat.

It’s rich in monounsaturated fats and a staple in the Mediterranean diet, which provides numerous health benefits.

Studies link extra virgin olive oil to a reduced risk of heart disease, brain cancer, and other serious health conditions (62Trusted Source, 63Trusted Source, 64Trusted Source, 65Trusted Source).

In one study on the Mediterranean diet, CRP and several other inflammatory markers significantly decreased in those who consumed 1.7 ounces (50 mL) of olive oil every day for 12 months (65Trusted Source).

The effect of oleocanthal, an antioxidant found in olive oil, has been compared to anti-inflammatory drugs like ibuprofen (66Trusted Source, 67Trusted Source).

Keep in mind that extra virgin olive oil has greater anti-inflammatory benefits than refined olive oils do (68Trusted Source).

11. Dark chocolate and cocoa

Dark chocolate is delicious, rich, and satisfying.

It’s also packed with antioxidants that help reduce inflammation. These may reduce your risk of disease and lead to healthier aging (69Trusted Source, 70Trusted Source, 71Trusted Source, 72Trusted Source).

Flavanols are responsible for chocolate’s anti-inflammatory effects and help keep the endothelial cells that line your arteries healthy.

In one small study, people who consumed 350 mg of cocoa flavanols twice daily experienced improved vascular function after 2 weeks (73Trusted Source).

However, more high quality studies on chocolate and its components are needed.

In the meantime, it can’t hurt to choose dark chocolate that contains at least 70% cocoa — a greater percentage is even better — to reap these anti-inflammatory benefits (71Trusted Source, 72Trusted Source, 74Trusted Source).

12. Tomatoes

The tomato is a nutritional powerhouse.

Tomatoes are high in vitamin C, potassium, and lycopene, an antioxidant with impressive anti-inflammatory properties (75Trusted Source, 76Trusted Source, 77Trusted Source, 78Trusted Source).

Lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer (79Trusted Source, 80Trusted Source, 81Trusted Source).

Note that cooking tomatoes in olive oil can help you absorb more of their lycopene content (82Trusted Source).

That’s because lycopene is a carotenoid, a nutrient that’s better absorbed with a source of fat.

13. Cherries

Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which decrease inflammation (83Trusted Source, 84Trusted Source, 85Trusted Source, 86Trusted Source).

Although the health-promoting properties of tart cherries have been studied more than other varieties, sweet cherries also provide benefits.

One study including 37 older adults found that those who consumed 16 ounces (480 mL) of tart cherry juice daily for 12 weeks experienced significantly lower levels of the inflammatory marker CRP (87Trusted Source).

However, another study found tart cherry juice had no effect on inflammation in healthy younger adults after they took it daily for 30 days (88Trusted Source).

More research is needed to understand how cherries might help reduce inflammation.

Inflammatory foods

In addition to filling your diet with nutritious anti-inflammatory ingredients, it’s important to limit your consumption of foods that can promote inflammation (89Trusted Source).

For example, ultra-processed foods like fast food, frozen meals, and processed meats have been associated with higher blood levels of inflammatory markers like CRP (90Trusted Source, 91Trusted Source, 92Trusted Source).

Meanwhile, fried foods and partially hydrogenated oils contain trans fats, a type of unsaturated fatty acid that research has linked to increased levels of inflammation (93Trusted Source, 94Trusted Source, 95Trusted Source).

Other foods like sugar-sweetened beverages and refined carbs have also been shown to promote inflammation (96Trusted Source, 97Trusted Source).

Here are some examples of foods that have been linked to increased levels of inflammation:

• Processed foods: potato chips and fast food (98Trusted Source, 99Trusted Source)
• Refined carbs: white breads, white rice, crackers, and biscuits (92Trusted Source, 100Trusted Source, 101Trusted Source)
• Fried foods: fries, fried chicken, and mozzarella sticks (93Trusted Source, 94Trusted Source)
• Sugar-sweetened beverages: soda, sweet tea, and sports drinks (96Trusted Source, 97Trusted Source)
• Processed meats: bacon, ham, and hot dogs (94Trusted Source, 99Trusted Source, 102Trusted Source)
• Trans fats: shortening and margarine (103Trusted Source)

Keep in mind that it’s perfectly healthy to eat these occasionally. Just try to ensure that you follow a well-balanced diet that’s based on whole foods, including lots of fruits and vegetables. It’s best to stick to foods that are minimally processed.

The bottom line

Even low levels of inflammation on a chronic basis can lead to disease.

Do your best to keep inflammation in check by choosing a wide variety of delicious, antioxidant-rich foods.

Peppers, dark chocolate, fish, and extra virgin olive oil are just a few foods that can help you lower inflammation and reduce your risk of illness.

Updated: Feb 22, 2021

As the owner of a Kombucha company, The Culture Ko., I often get asked this question. This, and ‘When should I drink kombucha?’ Having consumed kombucha for years now, I feel the answer is not so complex as many self-proclaimed kombucha aficionados make it seem.

Let’s get right to it.

So just how much Kombucha should, or rather, can we consume everyday?

A standard Google search would give you a generic response, ‘If it’s your first time-consuming booch, consume up to 150ml and not more.’ In 1995 the CDC (Centre for Disease Control) recommended having not more than four ounces of Kombucha a day.

Truth be told, these numbers are arbitrary. It all depends on our existing gut microbiome and gut health, both of which are reflective of our lifestyle and hence are subjective from individual to individual. There is no fancy scientific logic to determine how much kombucha you must-have on a daily basis.

I have seen individuals drink up to 500 ml a day, facing no side effects at all. I genuinely believe this whole concept of associating kombucha with dosage and thus treating it like medicine is slightly flawed. I would think it is pretty obvious that anything consumed in excess would not be healthy for our bodies regardless of whether it is Kombucha or not.

While I believe there is no harm in indulging and drinking over 250-350ml Kombucha every day, I’d yet suggest sticking up to drinking 500 ml of kombucha a day and not more as it is fermented and contains live probiotics and enzymes.

As a general rule of thumb, drinking 150-250ml of kombucha 5 times a week would be a great way to get in those probiotics in your gut and it’d do wonders for your gut health!

But, if you’re the sort of person who likes to sit down, relax, and enjoy his Booch with Gin, don’t be worried about drinking a bit more, it’s all good!

Let’s delve even deeper to understand how much Kombucha (hopefully, KoBu), specifically you, should be drinking depending on your use case scenario.

Use case scenarios

1. If it’s your first time drinking kombucha

If you’re a booch virgin i.e. drinking kombucha for the very first time, I’d recommend staying below the 200ml mark. The reason behind this is that you are introducing live bacteria i.e. probiotics into your gut for the first time. While there’s no real harm in consuming more than that, there are chances of you feeling some distress in your gut if you consume too much your first time. By distress, I mean you might just end up going to the washroom a couple of extra times the next day. This happens because when you introduce the good bacteria in your gut for the first time it will literally excrete some bad bacteria out to try and assert its dominance in your gut and this excretion takes place through your bowels.

While it is advisable to stick to the 150 ml mark, there is no real health concern if you have a bit more your first time. So don’t worry if you’re one of those, like me, who absolutely fell in love with Kombucha the first time they tried it and have been hooked on it since then!

2. If you’re pregnant or breastfeeding

Although there are no real mass studies showing kombucha to be harmful for pregnant or breastfeeding women, I would advise you to consult your doctor before consuming Kombucha. I have had a couple of clients consuming KoBu in the past, even though they were pregnant, and faced no difficulties or complications with their health. Of course, I had advised them too to consult their doctor too. I assume they did.

If you are wondering why you should consult your doctor if you are pregnant, it is because kombucha being a live beverage contains live probiotics and enzymes and also has yes amounts of alcohol. And we all know alcohol is advised to be avoided when one is pregnant.

However, if your doctor allows you so, enjoy the Booch!

3. If you have any other chronic health issues

Just like pregnant women, individuals with chronic health diseases should also consult their doctor before consuming Kombucha. While there is no hard evidence that kombucha causes any threat, I only say run it by your doctor because I understand the importance and effect that bacteria, both good and bad, can have on our overall health and bodily functions.

In fact, Kombucha could actually help alleviate chronic diseases and autoimmune diseases such as Parkinson’s. There have been many breakthrough studies on the topic of curing Parkinson’s, a neurological disease, in the gut instead of the brain!

4. If you’re drinking kombucha as a means to consume probiotics

At The Culture Ko., we have several of our consumers opting for our subscription packs. We provide a steady supply of Kombucha to your doorstep every week with a customized number of bottles depending on your consumption patterns.

So, if you are consuming Kombucha only and only as a means to get those probiotics into your gut, then you are technically drinking Kombucha for its medicinal and health benefits. In such a use case scenario, I would recommend having 200ml of Booch at least 5 times a week. I know the actual number will be subject from person to person depending on your lifestyle; however, the 200ml is a general amount I’d recommend to any client who wants to start incorporating Kombucha and the lifestyle to improve their gut health.

And again, if you enjoy drinking Kombucha or mixing it with your gin there is no problem if you consume even up to half a liter of Booch a day!

5. Drinking Kombucha at Night?

For most of us, this shouldn’t be an issue at all. However, there exists a small percent of the population that has an extremely low caffeine threshold. Now, don’t think kombucha is as high in caffeine as coffee. It’s not even close!

Kombucha only has around 1/3rd of the caffeine as compared to the tea that it’s made from. During the fermentation process, the bacteria and yeast actually consume some amounts of the caffeine, therefore, leaving a residual amount. A general standard, if the tea you used in brewing your Kombucha has 30mg of caffeine, the final ready Kombucha will most likely have around 10mg of caffeine.

6. If you’re drinking Kombucha because you just enjoy it!

This is my kind of person. Those of us who consume Kombucha just because we simply love it, simply enjoy drinking the refreshing elixir that Kombucha is. The tangy but yet subtly sweet and naturally fizzy Booch!

Of course, we have it because we get the probiotics, antioxidants, and healthy organic acids, but we mainly drink Kombucha for the experience and the buzz we get! Not the alcohol buzz, of course. Rather it’s the mini energy buzz and feel-good factor we get from the B vitamins and probiotics!

So if you fall into the above category, bottoms up!

While how much Kombucha every individual should ideally drink, remains subjective, I hope you now have a better understanding of how much you should be drinking depending on your use case. And always remember, Trust Your Gut!

Many of our consumers, also ask;

‘When is the best time to drink Kombucha?’

While the reason why you’re consuming Kombucha, can practically dictate when you should drink it; according to me, it comes down to one thing: Drink Kombucha at your convenience. At a time that it is easiest for you to incorporate it into your daily lifestyle and put you on a journey to improve your gut health!

Keeping the above in mind, if you are someone who has a fixed morning routine then I would just recommend adding it to your morning routine. Likewise, if you had a bedtime routine or simply just enjoyed drinking Kombucha along with your meals, you should drink it then.

Our Survey

We recently conducted a survey amongst our consumers and found out that almost 60% of the audience consumed Kombucha along with their meals i.e. 150ml twice a day, with each meal. That is a total of 300ml a day.

However, just like our audience, It is, and always will be, solely up to you and your preferences!

The Bottom Line

Kombucha isn’t some medicine or a supplement that you have to consume in specific quantities at specific times. It completely depends on you, your lifestyle, and your habits. Even though this is a very commonly asked question, I genuinely believe it shouldn’t be.

So don’t stress so much about how and when you should be consuming Kombucha; rather it would be great if we actually educate ourselves about Kombucha probiotics and gut health in general, so we can understand better the anchor role that our gut health plays in maintaining our overall health.

11 Health Benefits of Green Tea You Haven’t Heard Before

BY READER’S DIGEST EDITORS

This miracle beverage is effective at fighting everything from cancer to acne. So pour a cup, and let the benefits begin.

Help prevent multiple cancers

Research on the benefits of green tea and cancer prevention is still in early stages, but the results are promising. Researchers suspect that polyphenols in green tea help kill cancer cells and stop their progression, an important role to prevent various cancers.

• In a study of 472 women with breast cancer, those who drank the most green tea experienced the least spread of the disease. Researchers also found that women in the early stages of breast cancer who drank at least five cups of green tea every day during their diagnoses were less likely to have the disease recur after the completed treatment.

• In looking at more than 35,000 women in the Iowa Women’s Health study, those who drank two or more cups of tea a day were almost 30 percent less likely to develop colon cancer than those who rarely drank tea.

• One Chinese study found that men who drank more than three cups of tea a day reduced their risk of prostate cancer by 70 percent. In another study funded by the National Institute of Health, 79 men with prostate cancer were told to either drink 6 cups of green tea a day or 6 cups of water. After 3 to 8 weeks, the levels of prostate-specific antigen, a protein that may indicate cancer, were lower in the men who drank green tea than those who drank water. An indicator of inflammation, nuclear factor-kappaB, linked to cancer growth, was also lower in the men who drank the green tea.

• In skin cancer studies, lab animals that were given green tea developed 1/10th as many tumors as animals that were given water. The EGCC in green tea inhibits the production of urokinase, an enzyme that cancer cells need in order to grow. It also seems to stimulate the process of programmed cell death, or apoptosis, in cancer cells. Pair your green tea with these 30 foods that help prevent cancer.

Make your heart healthier

Green tea contains significant amounts of flavonoids, antioxidants that protect against heart disease by slowing the breakdown of LDL cholesterol, preventing blood clots, and improving blood vessel function. The benefits of green tea also include associations with lower cholesterol and lower rates of artery blockages. People who drink a cup or two a day have a 46 percent lower risk of developing narrowed arteries. Upping that to three cups a day lowers the risk of having a heart attack by 43 percent and of dying from a heart attack by 70 percent. It can even help prevent a second heart attack. In a study of 1,900 patients recovering from heart attacks at Beth Israel Deaconess Medical Center in Boston, the death rate among patients who drank at least two cups of tea a day was 44 percent lower than among non-tea drinkers.

Soothe arthritis

To cut down on aches and pains, try to sip four cups of green tea a day. The tea contains quercetin, a chemical compound that acts as a powerful anti-inflammatory and antioxidant. In a recent study conducted at Case Western Reserve University, researchers gave mice the equivalent of four cups of green tea a day, then gave them a substance that would normally produce rheumatoid arthritis. The tea-drinking mice were far less likely to develop arthritis than mice that drank water. According to the Iowa Women’s Health Study, women who drank more than three cups of tea a day were 60 percent less likely to develop rheumatoid arthritis than non tea drinkers. Other research has found that tea’s polyphenols—antioxidant properties—are also anti-inflammatory and improve arthritis-related immune responses. Did you know other teas also act as natural home remedies for arthritis pain?

Boost your brain

Researchers from the Netherlands confirmed in a recent study that two green tea compounds, L-theanine and caffeine, can significantly boost levels of attention and alertness, building on what is already known about the brain benefits of green tea. The drink is less likely to make you jittery and anxious than other energy-boosting drinks, because it contains lower levels of caffeine than other teas or coffee. In another study published in the American Journal of Clinical Nutrition, researchers discovered that drinking just one cup of green tea a day made people age 55 and older 38 percent less likely to experience a decline in their mental abilities. Drinking a second cup daily made them 54 percent less likely to show mental declines.Clear up acne

A University of Miami study found that even a mild dose of green tea’s antimicrobial and antioxidant compounds erased almost two-thirds of pimples from people with mild to moderate acne when used twice daily for six weeks. To benefit, make a cup of green tea, let cool, and use as a face wash, or lay the tea bag directly on the skin to act as a compress for particularly bad pimples. For oily skin, mix peppermint tea with the green tea for an oil-blasting wash. Check out more teas that also work as acne home remedies.

Fight a UTI

Drinking two to three cups of green tea daily can help clear up a urinary tract infection. The tea contains antioxidants that one study found can reduce bladder inflammation. Other studies have shown that green tea drinkers have a 40 percent lower incidence of UTIs than those who did not drink green tea.

Relieve allergies

Another benefit of green tea is it’s rich in flavonoids, plant chemicals that protect against inflammation. For struggles with allergies, try drinking a few cups of tea a day and see if the sinus inflammation goes down.

Reduce puffy eyes

Some herbalists claim that tea bag compresses speed up the healing of a black eye. To reap the full benefits of green tea and calm puffy tissues, take two wet green tea bags, place them on tired or swollen eyes, and lie down for 15 to 20 minutes as the tea soothes and refreshes. Did you know black tea bags can also reduce puffy eyes? Here are more black tea benefits you never read before.

Reduce asthma symptoms

The antioxidant quercetin, found in green tea, has been shown to inhibit the release of inflammatory substances from mast cells, which are involved in allergic responses. (This is how some asthma drugs work.) Try drinking two cups of green tea daily to keep asthma symptoms at bay.

Cut down on stress

Another benefit of green tea it’s is lower in caffeine than most other teas, so you may be able to drink the five cups a day that lowered psychological stress in a large group of Japanese people in a recent study done at Sendai’s Tohoku University Graduate School of Medicine. The researchers didn’t identify any particular component of green tea that might have been soothing, but animal studies suggest that one compound, EGCC, had both sedative and hypnotic effects that tamp down the body’s production of stress chemicals.

Provide off-the-charts levels of antioxidants

Scientists at Tufts University compared the “ORAC” (Oxygen Radical Absorbance Capacity, a measurement of the total antioxidant power of foods and other chemical substances) of black and green tea and 22 fruits and vegetables, and found green tea brewed for five minutes outranked even so-called superfoods on the produce list. And EGCC, a catechin found in tea (and shows highest levels in green tea) has been shown to protect the DNA in cells from cancer-inducing changes. Antioxidants are essential for neutralizing and removing free radicals found in the bloodstream that can damage cells and cause disease. This antioxidant ability may be why one benefit of green tea is it’s believed to play a role in cancer prevention. Next, find out more health benefits of drinking any type of tea

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Each Day is a Choice; to be Humble or Grumble.

Be Humble My Friend.

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