Top five foods for fighting depression

(NaturalNews) Depression can catch up with the best of us. There will be down days where you're simply not feeling it at all. People tend to have different techniques in handling depression. One of the most common ways people do it is by eating. The surprising fact is this: you can actually combat depression and its effects by eating! There are five particular foods capable of perking up your mood in a healthy way. Try these five and you can lose depression and its symptoms such as lack of energy and mood swings.

The top 5 foods for depression

1. Eggs

The versatile egg is known to be one of the most nutritious foods around pound-for-pound. The egg, most especially the yolk, comes packed with B-vitamins. These vitamins are clinically proven to reduce the symptoms of depression, because they are capable of enhancing neural functions. If the nerves are functioning well, you can expect yourself to feel good. Eggs can be eaten by themselves or they can be mixed with other ingredients to create omelets and other dishes.

2. Fish

You might have already seen in advertisements why fish is considered brain food. This may sound like a mere sales pitch, but it is actually backed by scientific facts. Fish, especially those that live in cold and deep waters, such as salmons, tunas, mackerels, and sardines, have an abundance of omega-3 fatty acids. This healthy fat is directly linked to improved brain function, because omega-3 fatty acids, particularly DHA, are building blocks of the brain's gray matter. Plus, the meat of these fishes contains protein that stabilizes blood sugar.

3. Nuts and seeds

Seeds such as pumpkin and sunflower and nuts such as cashews and almonds are known to contain high amounts of magnesium. This mineral can boost a person's mood in two different ways. It improves overall energy production and also stimulates the production of serotonin, a well-known natural relaxant. They also contain healthy fats and proteins that can boost nerve health and promote blood sugar stability.

4. Green tea

Green tea is considered a health phenomenon, and for good reason. And now, it is also linked to the improvement of nervous health. Green tea contains the amino acid L-theanine, which helps in stimulating the creation of alpha brain waves. The stimulation of such brain waves can provide a calming effect while improving focus. And because L-theanine gets easily absorbed, the effects on mood are immediate.

5. Ancient grains

Grains such as millet, amaranth, and barley are known to have more complex carbohydrates than their modern counterparts such as wheat, corn, and rice. Because they take longer to digest, it doesn't cause the dips in blood sugar often observed with the consumption of traditional grains. And with more stable blood sugar levels, moods tend to be more stable as well.

These five foods prove that eating can be an answer to depression and mood swings. Not only are they healthy options, but they can also make for some really yummy dishes. Of course, the consumption of these foods should still be within dietary reason so as to prevent other health problems.

Sources for this article include:

http://www.everydayhealth.com

http://www.prevention.com

http://www.healthmeup.com

Top five foods for fighting depression

(NaturalNews) Depression can catch up with the best of us. There will be down days where you're simply not feeling it at all. People tend to have different techniques in handling depression. One of the most common ways people do it is by eating. The surprising fact is this: you can actually combat depression and its effects by eating! There are five particular foods capable of perking up your mood in a healthy way. Try these five and you can lose depression and its symptoms such as lack of energy and mood swings.

The top 5 foods for depression

1. Eggs

The versatile egg is known to be one of the most nutritious foods around pound-for-pound. The egg, most especially the yolk, comes packed with B-vitamins. These vitamins are clinically proven to reduce the symptoms of depression, because they are capable of enhancing neural functions. If the nerves are functioning well, you can expect yourself to feel good. Eggs can be eaten by themselves or they can be mixed with other ingredients to create omelets and other dishes.

2. Fish

You might have already seen in advertisements why fish is considered brain food. This may sound like a mere sales pitch, but it is actually backed by scientific facts. Fish, especially those that live in cold and deep waters, such as salmons, tunas, mackerels, and sardines, have an abundance of omega-3 fatty acids. This healthy fat is directly linked to improved brain function, because omega-3 fatty acids, particularly DHA, are building blocks of the brain's gray matter. Plus, the meat of these fishes contains protein that stabilizes blood sugar.

3. Nuts and seeds

Seeds such as pumpkin and sunflower and nuts such as cashews and almonds are known to contain high amounts of magnesium. This mineral can boost a person's mood in two different ways. It improves overall energy production and also stimulates the production of serotonin, a well-known natural relaxant. They also contain healthy fats and proteins that can boost nerve health and promote blood sugar stability.

4. Green tea

Green tea is considered a health phenomenon, and for good reason. And now, it is also linked to the improvement of nervous health. Green tea contains the amino acid L-theanine, which helps in stimulating the creation of alpha brain waves. The stimulation of such brain waves can provide a calming effect while improving focus. And because L-theanine gets easily absorbed, the effects on mood are immediate.

5. Ancient grains

Grains such as millet, amaranth, and barley are known to have more complex carbohydrates than their modern counterparts such as wheat, corn, and rice. Because they take longer to digest, it doesn't cause the dips in blood sugar often observed with the consumption of traditional grains. And with more stable blood sugar levels, moods tend to be more stable as well.

These five foods prove that eating can be an answer to depression and mood swings. Not only are they healthy options, but they can also make for some really yummy dishes. Of course, the consumption of these foods should still be within dietary reason so as to prevent other health problems.

Sources for this article include:

http://www.everydayhealth.com

http://www.prevention.com

http://www.healthmeup.com

15 Foods That Are High In Potassium

One of the biggest problems with the traditional American diet? Too much sodium, too little potassium. Studies suggest boosting your potassium intake and curbing salt and sodium can slash your stroke risk by 21% and may also lower your odds of developing heart disease. Potassium, a mineral, works by protecting blood vessels from oxidative damage and keeps vessel walls from thickening. Adults should aim to get 4,700 mg of potassium a day. (Too much potassium, usually from supplements, can be dangerous, so try to get your intake from healthy eating unless a doc says otherwise.) These delicious foods can help you reach your goal.







Surprise—sweet potatoes, not bananas, rank highest on the list of foods that are high in potassium.

One sweet potato packs a whopping 694 mg of potassium and only 131 calories, plus loads of fiber, beta-carotene, and energizing carbs. Baked, fried, grilled, mashed, or stuffed, sweet potatoes are one of the healthiest and most delicious foods you can eat.



Fresh tomatoes are great, but tomato paste and puree are better sources of potassium. One quarter cup
of tomato paste delivers 664 mg of this vital mineral, while one half cup of puree comes in at 549 mg. Tomato juice itself has just over 400 mg. So if you love cooking with tomatoes and want to get more potassium into your diet, make spaghetti sauce more often!

White beans lead the pack when it comes to potassium, with half a cup delivering nearly 600 mg, but
kidney and lima beans, as well as lentils and split peas, are all respectable sources. All beans are good for your heart and appear prominently on our list of the 20 best foods for fiber so it's smart to make beans a much bigger part of your diet.




If you've ever bought fresh beets and tossed the greens in the garbage, time to change your ways.
Those cooked, slightly bitter greens deserve a place at the table in part because they pack a whopping 644 mg of potassium per half cup. Antioxidant-packed beets are also a great source of folate, raw or cooked!




Eight ounces of plain old non-fat yogurt contains 579 mg of potassium, while low-fat, whole milk,
and cultured buttermilk—yogurt's tangy cousin—have a little less. Delicious ways to use yogurt include mixing it with granola at breakfast, using it instead of mayo on sandwiches and in salads, and swapping it for whipped cream on desserts. Bonus: Most yogurt products contain probiotics, natural bacteria that can aid digestion and keep your gut healthy.



Canned or fresh, 3 ounces of clams pack 534 mg of potassium and have the highest concentration of
vitamin B12 of any food. Use them to make seafood pasta or traditional New England claim chowder.





Prune juice is no joke when it comes to potassium, delivering 530 mg per 3/4 cup; half a cup of
stewed prunes have nearly 400 mg. While you know prunes are good for regularity, you may not know that eating more of these dried plums can help keep your bones strong too. In one study, women who ate 10 prunes a day had significantly higher bone density than women who ate dried apples.






The juicing trend means more people will be getting their potassium from carrot juice, which packs
over 500 mg in one 3/4 cup. Besides their potassium benefits, carrots and other orange-colored fruits and vegetables are also great for your eyes and vision.










Looking for a nutrient-packed alternative to sugar or honey? One tablespoon of blackstrap molasses
(the thick, dark kind) has nearly 500 mg of potassium and a respectable amount of iron and calcium.







Meaty fish like halibut and tuna have nearly 500 mg of potassium per 3 ounce serving, but cod and
even farm-raised rainbow trout have plenty of potassium too. But potassium isn't the only reason to add more fish and seafood to your diet. Evidence is mounting that regularly eating fish, not taking fish supplements, can increase your lifespan, thanks in large part to the healthy fats in fresh fish; a high fish diet can even reduce your risk of death by heart disease by 35%, according to Harvard researchers.





Unprocessed soy products (think edamame, not soy powder) are a great source of protein and can
also fight inflammation in the body. Bonus: half a cup of cooked soybeans have nearly 500 mg of potassium.










Winter squash like spaghetti squash are a dieter's dream: it has less than 50 calories per serving, yet
contains plenty of vitamin A and filling fiber. But winter squash is also a great source of potassium, with 448 mg per half







Everyone thinks of bananas when they think of high-potassium foods, and one medium fruit does
pack more than 400 mg of this heart-healthy mineral. But bananas are also the ultimate hunger buster, packed with Resistant Starch, a healthy carb that fills you up and helps to boost your metabolism.










Milk is a surprising source of potassium, with 382 mg per cup for the non-fat or skim version (1% and whole milk has a little less). If you're not a fan of milk, try adding this high-calcium fluid to smoothies and healthy milkshakes.






One of the healthiest additions to your breakfast table, 3/4 of a cup of orange juice delivers 355 mg of
potassium. Orange juice, especially the fresh-squeezed variety, is a good source of calcium, folate, and several B vitamins.

15 Foods That Are High In Potassium

One of the biggest problems with the traditional American diet? Too much sodium, too little potassium. Studies suggest boosting your potassium intake and curbing salt and sodium can slash your stroke risk by 21% and may also lower your odds of developing heart disease. Potassium, a mineral, works by protecting blood vessels from oxidative damage and keeps vessel walls from thickening. Adults should aim to get 4,700 mg of potassium a day. (Too much potassium, usually from supplements, can be dangerous, so try to get your intake from healthy eating unless a doc says otherwise.) These delicious foods can help you reach your goal.







Surprise—sweet potatoes, not bananas, rank highest on the list of foods that are high in potassium.

One sweet potato packs a whopping 694 mg of potassium and only 131 calories, plus loads of fiber, beta-carotene, and energizing carbs. Baked, fried, grilled, mashed, or stuffed, sweet potatoes are one of the healthiest and most delicious foods you can eat.



Fresh tomatoes are great, but tomato paste and puree are better sources of potassium. One quarter cup
of tomato paste delivers 664 mg of this vital mineral, while one half cup of puree comes in at 549 mg. Tomato juice itself has just over 400 mg. So if you love cooking with tomatoes and want to get more potassium into your diet, make spaghetti sauce more often!

White beans lead the pack when it comes to potassium, with half a cup delivering nearly 600 mg, but
kidney and lima beans, as well as lentils and split peas, are all respectable sources. All beans are good for your heart and appear prominently on our list of the 20 best foods for fiber so it's smart to make beans a much bigger part of your diet.




If you've ever bought fresh beets and tossed the greens in the garbage, time to change your ways.
Those cooked, slightly bitter greens deserve a place at the table in part because they pack a whopping 644 mg of potassium per half cup. Antioxidant-packed beets are also a great source of folate, raw or cooked!




Eight ounces of plain old non-fat yogurt contains 579 mg of potassium, while low-fat, whole milk,
and cultured buttermilk—yogurt's tangy cousin—have a little less. Delicious ways to use yogurt include mixing it with granola at breakfast, using it instead of mayo on sandwiches and in salads, and swapping it for whipped cream on desserts. Bonus: Most yogurt products contain probiotics, natural bacteria that can aid digestion and keep your gut healthy.



Canned or fresh, 3 ounces of clams pack 534 mg of potassium and have the highest concentration of
vitamin B12 of any food. Use them to make seafood pasta or traditional New England claim chowder.





Prune juice is no joke when it comes to potassium, delivering 530 mg per 3/4 cup; half a cup of
stewed prunes have nearly 400 mg. While you know prunes are good for regularity, you may not know that eating more of these dried plums can help keep your bones strong too. In one study, women who ate 10 prunes a day had significantly higher bone density than women who ate dried apples.






The juicing trend means more people will be getting their potassium from carrot juice, which packs
over 500 mg in one 3/4 cup. Besides their potassium benefits, carrots and other orange-colored fruits and vegetables are also great for your eyes and vision.










Looking for a nutrient-packed alternative to sugar or honey? One tablespoon of blackstrap molasses
(the thick, dark kind) has nearly 500 mg of potassium and a respectable amount of iron and calcium.







Meaty fish like halibut and tuna have nearly 500 mg of potassium per 3 ounce serving, but cod and
even farm-raised rainbow trout have plenty of potassium too. But potassium isn't the only reason to add more fish and seafood to your diet. Evidence is mounting that regularly eating fish, not taking fish supplements, can increase your lifespan, thanks in large part to the healthy fats in fresh fish; a high fish diet can even reduce your risk of death by heart disease by 35%, according to Harvard researchers.





Unprocessed soy products (think edamame, not soy powder) are a great source of protein and can
also fight inflammation in the body. Bonus: half a cup of cooked soybeans have nearly 500 mg of potassium.










Winter squash like spaghetti squash are a dieter's dream: it has less than 50 calories per serving, yet
contains plenty of vitamin A and filling fiber. But winter squash is also a great source of potassium, with 448 mg per half







Everyone thinks of bananas when they think of high-potassium foods, and one medium fruit does
pack more than 400 mg of this heart-healthy mineral. But bananas are also the ultimate hunger buster, packed with Resistant Starch, a healthy carb that fills you up and helps to boost your metabolism.










Milk is a surprising source of potassium, with 382 mg per cup for the non-fat or skim version (1% and whole milk has a little less). If you're not a fan of milk, try adding this high-calcium fluid to smoothies and healthy milkshakes.






One of the healthiest additions to your breakfast table, 3/4 of a cup of orange juice delivers 355 mg of
potassium. Orange juice, especially the fresh-squeezed variety, is a good source of calcium, folate, and several B vitamins.

Just a Handful of Apple Cider Vinegar Cures – Treating 24 Issues Naturally

Apple cider vinegar is one of the most popular home remedies for a number of conditions, and is often utilized as a powerful cure when common medical interventions offer no relief. It can even be used as a cleaning agent around the house. Health professionals have been utilizing apple cider vinegar to enhance lifestyle changes and target certain ailments for ages, and chances are one of these apple cider vinegar cures can help enhance your own life.

Here are just a few of many apple cider vinegar uses and apple cider vinegar cures:

• Acne - Apple cider vinegar is one of the popular home remedies for acne that has been circulated by alternative health professionals for quite some time. The reason why apple cider vinegar can help with acne has to do with how it naturally kills the bacteria that causes acne to grow. The best part? It can help with mild, moderate, or even severe acne cases.

• Hair Problems - Rinsing your hair with apple cider vinegar after shampooing can help give your hair a beautiful and healthy luster and shine. It can also aid in certain hair problems like dandruff and hair loss.

• Acid Reflux – Acid reflux is one of the most common ailments to be cured using ACV. While probably surprising, acid reflux is actually caused by too little acid, not too much – which is what the vast majority of people believe. You may find your acid reflux diminished and soon vanished by simply ingesting apple cider vinegar as it says on the directions (1-2 teaspoons mixed with 8oz of water taken 3 times daily), but increasing the amount used from 1-2 teaspoons to as many as 5 teaspoons may prove to be more beneficial for you. Stay away from dangerous acid-reflux drugs called Proton-Pump Inhibitors (PPIs) as they are dangerous and unnecessary.

• Strep Throat – Strep throat seems to happen to all of us, but it stands no chance against the power of apple cider vinegar. Perhaps the most effective method for strep throat treatment, apple cider vinegar can help treat strep when you simply gargle with the liquid after it has been diluted in a glass of warm water. The amount of ACV used may vary from person to person, but using 1-3 teaspoons in 8oz of water may be enough.

• Sinus Infection - Apple cider vinegar is a hailed sinus infection treatment, with countless individuals attesting to the effectiveness of apple cider vinegar against the health issue. One of the most powerful ways to use ACV is to mix 8oz of warm water with 2 tbsp of ACV and 1 tbsp of honey. The sinus infection could vanish within just a few days.

• Nasal Congestion - Potassium can help decrease mucus production, and apple cider vinegar is full of it. Vinegar also contains acetic acid, which prevents bacteria growth—possibly even those that would cause nasal congestion. Try drinking several times a day, especially before bed: 1/2 cup of apple cider vinegar, 1/2 cup of warm water, and 1 teaspoon of local honey.

• High Blood Pressure - High blood pressure is experienced by nearly 68 million adults in the United States alone — that’s 1 in 3 adults. But just a few tablespoons of ACV daily for 30 days can makes worlds of difference. People’s blood pressure has gone from 150/80 to 130/80 in just a month while taking 2 tablespoons of ACV a day. Many others have experienced the same scenario, and blood pressure medications are often chucked.

• Weight Loss - Apple cider vinegar can suppress your appetite, increase metabolism, aid in digestion, and reduce water retention – all of factors having to do with weight and weight loss. Over time, you should see improvement just from adding ACV to your daily diet.

• Open and Clean Pores - To clean your pores, soak cotton balls in apple cider vinegar and dab/place them on your face. This will help to clean your pores and improve skin health.

• Cellulite and Stretch Marks - Mix apple cider vinegar with 2 parts water and a bit of honey and rub on the areas needed, then rinse with warm water. It won’t get rid of your stretch marks for good, but it should help reduce their appearance.

• Foot Problems - Apple cider vinegar can also solve foot fungus problems, as well as athlete’s foot and foot odor. In order to reap the benefits, leave your feet in warm water with apple cider vinegar and allow to air dry.

• Hiccups – One 13-year-old girl with chronic hiccups found that a mixture of ACV and sugar was able to provide hiccup relief. Hiccups are often caused by either low stomach acid slowing the digestion of protein, fatty sugary foods slowing the stomach from emptying and encouraging fermentation, or eating too much. ACV can be a great solution for hiccups restoring the acid balance in the stomach and eases irritating spasms of the diaphragm. It also triggers nerves in your throat and mouth which are responsible for the hiccup reflex.

• Swimmers Ear - Apple cider vinegar is a great disinfectant. Create a mixture with rubbing alcohol and water for maximum effect and use it as an ear dropper. This is considered one of the best home remedies for swimmer’s ear because it acts faster than any other method.

• Common cold - ACV is a fantastic immune booster, protecting and strengthening your body against the common cold.

Of course there are other apple cider vinegar cures other than the ones listed above. Apple cider is truly a great home remedy since it is all natural and generally quite cheap. Make sure you buy high quality organic with the ‘mother’ when shopping for the right brand. You truly don’t want to miss out on the benefits of apple cider vinegar has to offer.

Apple Cider Vinegar Cures are Also Great for:

• Itching
• Bee stings
• Mosquito bites
• Detoxing
• High blood pressure
• Disinfecting wounds
• Warts
• Cough
• Diabetes
• Menstrual Cramps

Additional Sources:
Rodale
LiveStrong.com/article/113943
Tipnut
American Diabetes Association
hcup-us.ahrq.gov/reports/statbriefs/sb44.pdf

Read more: http://naturalsociety.com/apple-cider-vinegar-cures/#ixzz2dNalEoKg
Follow us: @naturalsociety on Twitter | NaturalSociety on Facebook

Just a Handful of Apple Cider Vinegar Cures – Treating 24 Issues Naturally

Apple cider vinegar is one of the most popular home remedies for a number of conditions, and is often utilized as a powerful cure when common medical interventions offer no relief. It can even be used as a cleaning agent around the house. Health professionals have been utilizing apple cider vinegar to enhance lifestyle changes and target certain ailments for ages, and chances are one of these apple cider vinegar cures can help enhance your own life.

Here are just a few of many apple cider vinegar uses and apple cider vinegar cures:

• Acne - Apple cider vinegar is one of the popular home remedies for acne that has been circulated by alternative health professionals for quite some time. The reason why apple cider vinegar can help with acne has to do with how it naturally kills the bacteria that causes acne to grow. The best part? It can help with mild, moderate, or even severe acne cases.

• Hair Problems - Rinsing your hair with apple cider vinegar after shampooing can help give your hair a beautiful and healthy luster and shine. It can also aid in certain hair problems like dandruff and hair loss.

• Acid Reflux – Acid reflux is one of the most common ailments to be cured using ACV. While probably surprising, acid reflux is actually caused by too little acid, not too much – which is what the vast majority of people believe. You may find your acid reflux diminished and soon vanished by simply ingesting apple cider vinegar as it says on the directions (1-2 teaspoons mixed with 8oz of water taken 3 times daily), but increasing the amount used from 1-2 teaspoons to as many as 5 teaspoons may prove to be more beneficial for you. Stay away from dangerous acid-reflux drugs called Proton-Pump Inhibitors (PPIs) as they are dangerous and unnecessary.

• Strep Throat – Strep throat seems to happen to all of us, but it stands no chance against the power of apple cider vinegar. Perhaps the most effective method for strep throat treatment, apple cider vinegar can help treat strep when you simply gargle with the liquid after it has been diluted in a glass of warm water. The amount of ACV used may vary from person to person, but using 1-3 teaspoons in 8oz of water may be enough.

• Sinus Infection - Apple cider vinegar is a hailed sinus infection treatment, with countless individuals attesting to the effectiveness of apple cider vinegar against the health issue. One of the most powerful ways to use ACV is to mix 8oz of warm water with 2 tbsp of ACV and 1 tbsp of honey. The sinus infection could vanish within just a few days.

• Nasal Congestion - Potassium can help decrease mucus production, and apple cider vinegar is full of it. Vinegar also contains acetic acid, which prevents bacteria growth—possibly even those that would cause nasal congestion. Try drinking several times a day, especially before bed: 1/2 cup of apple cider vinegar, 1/2 cup of warm water, and 1 teaspoon of local honey.

• High Blood Pressure - High blood pressure is experienced by nearly 68 million adults in the United States alone — that’s 1 in 3 adults. But just a few tablespoons of ACV daily for 30 days can makes worlds of difference. People’s blood pressure has gone from 150/80 to 130/80 in just a month while taking 2 tablespoons of ACV a day. Many others have experienced the same scenario, and blood pressure medications are often chucked.

• Weight Loss - Apple cider vinegar can suppress your appetite, increase metabolism, aid in digestion, and reduce water retention – all of factors having to do with weight and weight loss. Over time, you should see improvement just from adding ACV to your daily diet.

• Open and Clean Pores - To clean your pores, soak cotton balls in apple cider vinegar and dab/place them on your face. This will help to clean your pores and improve skin health.

• Cellulite and Stretch Marks - Mix apple cider vinegar with 2 parts water and a bit of honey and rub on the areas needed, then rinse with warm water. It won’t get rid of your stretch marks for good, but it should help reduce their appearance.

• Foot Problems - Apple cider vinegar can also solve foot fungus problems, as well as athlete’s foot and foot odor. In order to reap the benefits, leave your feet in warm water with apple cider vinegar and allow to air dry.

• Hiccups – One 13-year-old girl with chronic hiccups found that a mixture of ACV and sugar was able to provide hiccup relief. Hiccups are often caused by either low stomach acid slowing the digestion of protein, fatty sugary foods slowing the stomach from emptying and encouraging fermentation, or eating too much. ACV can be a great solution for hiccups restoring the acid balance in the stomach and eases irritating spasms of the diaphragm. It also triggers nerves in your throat and mouth which are responsible for the hiccup reflex.

• Swimmers Ear - Apple cider vinegar is a great disinfectant. Create a mixture with rubbing alcohol and water for maximum effect and use it as an ear dropper. This is considered one of the best home remedies for swimmer’s ear because it acts faster than any other method.

• Common cold - ACV is a fantastic immune booster, protecting and strengthening your body against the common cold.

Of course there are other apple cider vinegar cures other than the ones listed above. Apple cider is truly a great home remedy since it is all natural and generally quite cheap. Make sure you buy high quality organic with the ‘mother’ when shopping for the right brand. You truly don’t want to miss out on the benefits of apple cider vinegar has to offer.

Apple Cider Vinegar Cures are Also Great for:

• Itching
• Bee stings
• Mosquito bites
• Detoxing
• High blood pressure
• Disinfecting wounds
• Warts
• Cough
• Diabetes
• Menstrual Cramps

Additional Sources:
Rodale
LiveStrong.com/article/113943
Tipnut
American Diabetes Association
hcup-us.ahrq.gov/reports/statbriefs/sb44.pdf

Read more: http://naturalsociety.com/apple-cider-vinegar-cures/#ixzz2dNalEoKg
Follow us: @naturalsociety on Twitter | NaturalSociety on Facebook