Nutrition for Body and Soul

Do Essential Oils Work????

Dr. Plant School of Natural Health and Wellness
August 21 · Edited ·
Do essential oils work?

YES!!! YES!!! YES!!!

Three quick examples:

Methyl Salicylate, the active ingredient in Bengay at 15%, is found naturally in Wintergreen essential oil at 90+%.

Benzyl Benzoate, the active ingredient in prescription and OTC lice treatments, is found naturally in Ylang Ylang essential oil.

Limonene, the active ingredient in many insect repellents, is found naturally in Orange and other citrus essential oils.

Essential oils work! People have been using the active ingredients found in essential oils for decades synthetically, now they are available in their original natural state.

Incorporate essential oils into your life to replace the damaging toxins that so often find their way into our lives through synthetic derivation.

Thank you Dr. Plant for this info!!  For more on Essential Oils visit…





Doug Nelson, a member of the Zija Product Advisory Council, provides valuable insight about Améo Wintergreen and the beneficial botanical it comes from.

Botanical Name: Gaultheria procumbens L.
Common Method of Extraction: Steam distillation
Part of Typically Used: leaves
Primary Constituent: Methyl salicylate (85-99 percent)


Summary: Wintergreen is a perennial evergreen shrub from the Ericaceae plant family native to eastern North America and Canada. It is also currently being grown in other parts of the world to supply the growing demand in both the food and essential oil industry. In its native environment it is often found in mountainous areas and woodlands. It grows best in rich soils and shady locations where abundant moisture is present. It bears pale pink flowers blooming in late summer and often produces a red fruit. Wintergreen oil has a sweet and fresh scent and the oil has a pale yellow to pinkish-yellow color. Wintergreen oil is similar to birch essential oil in its chemical makeup. These two oils and their associated plants are the only two known in the world today that naturally contain methyl salicylate.

Wintergreen essential oil is extracted from the plant’s leaves, which are steam distilled and allowed to macerate for several hours to stimulate the production of methyl salicylate. Distillation generally takes from 4 to 6 hours for complete separation to take place.

Native Americans historically have been reported using wintergreen to ease pain, and for other health benefits. Some native tribes have also used the leaves to produce a medicinal tea.

Currently Wintergreen is used quite extensively as a flavoring agent in food, candies, teas, and in pharmaceutical products. As an essential oil it has been recommended to help ease sore muscles, moisturize, and can even help promote an alert mind and body. These are a few of the health benefits observed by users and natural medicine advocates. It has also been reported to have emotional and spiritual benefits when used aromatically.

While there are many anecdotal claims and a number of scientific studies done on the benefits of Wintergreen oil, it should be noted that caution should be observed when using it. Many sources state that it is unsafe to take internally and, when used at full strength, may result in nausea, vomiting, diarrhea, headache and potential liver and kidney damage. When applied in full strength topically it has been reported to cause pain, burning and blistering of the skin. When used aromatically caution should be used since adverse respiratory symptoms and reactions have been reported when used improperly. It is also noted to be unsafe for young children, pregnant women, and anyone who has sensitivity to aspirin. These adverse effects are caused by the primary constituent Methyl salicylate, which can be extremely toxic in full strength. Carrier oil such as coconut oil or olive oil are often recommended to dilute Wintergreen oil before it is used. It is very important that the user follows the relevant directions and product warnings before use.

As an added caution, many manufacturers of Wintergreen oil use synthetics to produce Methyl salicylate; for this reason, obtaining natural and pure Wintergreen oil from a trusted source is very important in reducing health risks while also obtaining the best possible health benefits. Wintergreen oil should always be used responsibly and according to the manufacturer’s recommended instructions.

For more info on Améo Essential Oils visit…

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10 Exercises to hit all Abdominal Muscles

Get Your 6 Pack ON!!!

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Spaghetti Squash, Quinoa and Parmesan Fritters

Doesn’t this look YUMMY!!!  Thank you Julia for the recipe!

Spaghetti Squash, Quinoa and Parmesan Fritters
by JULIA on OCTOBER 25, 2014

15596860396_8217381236_c 15620556835_79e69aa564_c

Spaghetti Squash, Quinoa and Parmesan Fritters – delicious, healthy snack that everybody in your family will love!

Quinoa tastes AMAZING in this recipe! If you like quinoa you will like it even more after making these savory mini cakes.

spaghetti squash quinoa cakes with sour cream, fritters with Greek yogurt

To make these spaghetti squash cakes, you will need to precook the spaghetti squash in the oven as described in the instructions below. IMPORTANT STEP: After you baked the squash, cooled it, and scraped it with a fork to remove the flesh in long strands, wring out the spaghetti squash by wrapping portions of it in paper towels and squeezing hard with your hands over the sink. Be careful not to drop the spaghetti squash into the sink if the paper towel breaks. Try to get rid of as much liquid as you can. Then, mix in the spaghetti squash with the rest of the ingredients:

mixing cheeses, quinoa and spaghetti squash to make cakes or fritters

The key to making fritters successfully and making sure they don’t stick to the pan is to heat your skillet very hot before adding fritters. By that, I mean that you will need to heat the skillet before even adding oil (otherwise oil will burn). Once the skillet is heated and very hot, add oil which should sizzle immediately and roll all over the pan. Then add tablespoonfuls of fritters. They should not stick at all. They would stick, however, if your skillet is not hot enough. Experiment and you’ll see. 🙂 Get your skillet very hot only for the first batch of fritters, then you can reduce the heat because the skillet will already be heated through enough.

frying fritters on the skillet

Note that the recipe includes spinach which I mainly add because it makes fritters more colorful, and it also adds nice flavor. You can see that spinach is OPTIONAL in my ingredient list, as I mainly add it for color.

how to make fritters, how to flip fritters, spaghetti squash quinoa cakes

If you ever made crepes, you will find that making fritters is very similar to making crepes in terms of how hot you want to get your skillet for the very first batch of fritters.

how to cook spaghetti squash, best way to cook spaghetti squash

These fritters taste amazing with a dollop of sour cream on top:

gluten free fritters, gluten free snacks, gluten free appetizers, gluten free recipe ideas

Or just plain – you’ll love them either way:

spinach fritters, quinoa spinach fritters, quinoa spinach cakes, spaghetti squash spinach fritters
Spaghetti Squash, Quinoa and Parmesan Fritters
Prep Time: 30 minutes

Cook Time: 30 minutes

Total Time: 1 hour

Yield: 14 fritters

Spaghetti Squash, Quinoa and Parmesan Fritters

2 eggs
2/3 cup flour (for gluten free version, use multi-purpose gluten-free King Arthur flour)
2 cups spaghetti squash, cooked and wringed out (see below)
2 cups quinoa, cooked
1/2 cup Parmesan cheese, freshly grated
¼ cup fresh spinach, finely chopped (OPTIONAL)
1/2 teaspoon salt
For garnish:
2 green onions, chopped
dollop of sour cream or Greek Yogurt
See a Creamy Sausage Risotto Recipe

Preheat oven to 425 Fahrenheit.
Cut the squash in 2 halves, scrape out the seeds and the fiber out of each half. Spray oil over the cut sides of the squash. Spray the baking sheet with oil and place the squash on the baking sheet cut side down.
Bake for about 30-40 minutes. Remove it from the oven when it’s cooked through and soft, and let it cool. Flip the squash so that cut side faces up – that will speed up the cooling. After squash cools, scrape squash with a fork to remove flesh in long strands and transfer to a bowl. Let it cool.
Important: Wring out the spaghetti squash by wrapping small portions of it in paper towels and squeezing hard with your hands over the sink. Be careful not to drop the spaghetti squash into the sink if the paper towel breaks. Try to get rid of as much liquid as you can.
Cooked spaghetti squash can be refrigerated for 5 days. I prefer to cook spaghetti squash, refrigerate it and make fritters the next day or 2 days later – that allows spaghetti squash to drain the liquid out and get dryer, which is preferable for fritters.
Now, on to how to make fritters:
In a large bowl, using electric mixer, beat 2 eggs on high speed for 1-2 minutes. Add flour and continue beating for about 30 seconds to combine. To the same bowl, add spaghetti squash, quinoa, Parmesan cheese, finely chopped spinach, and 1/2 teaspoon of salt. Mix very well until all the mixture has uniform consistency. Taste and adjust seasoning, if necessary, even though it should be just perfect.
Heat a large skillet on high-medium heat until VERY hot. Only then add olive oil. It should sizzle and smoke right away. Using a tablespoon, spoon the tablespoon-ful of the batter for each fritter and drop on the skillet. Using a spatula, correct the shape of each fritter, making it flatter and rounder. Cook until the bottom side of each fritter is golden brown, about 1-2 minutes. Reduce heat to medium. Using spatula, flip fritters to the opposite side, and cook 1-2 more minutes. When flipping the fritters, you can use a spoon on the opposite side of spatula to help push each fritter onto the spatula and then flipping. Turn off the heat and let the fritters sit in the skillet (uncovered) for 2-3 more minutes (check the bottom to make sure it’s not burned – if it is too dark, remove fritters from the skillet immediately). Do 4 fritters at a time.
Serve as is, or top with the dollop of sour cream or Greek yogurt and chopped green onions (delicious if served this way!).


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Lavender Lemonade to Help with Headaches and Anxiety!

How to Make Lavender Lemonade to Get Rid Headaches and Anxiety

(Thank you so much Healthy Holistic Living for this info!)


Flavoring your lemonade with lavender is a great way to utilize the amazing medicinal properties of lavender. Lavender is a wonderful aromatic herb that calms the senses.

Pure lavender oil is an incredible essential oil to use for your own health and wellness. It’s among the gentlest of essential oils, but also one of the most powerful, making it a favorite of households for the healing properties and uses of lavender essential oil. Lavender oil has a chemically complex structure with over 150 active constituents, which explains its effectiveness at helping with a lot of health ailments. Lavender oil possesses amazing anti-inflammatory, anti-fungal, antidepressant, antiseptic, antibacterial, antimicrobial, antispasmodic, analgesic, detoxifier, hypotensive, and sedative properties.

Florida researchers have found that lavender oil benefits include reducing anxiety and lowering pulse rates in nursing students taking stressful tests. And in hospital settings, lavender aromatherapy has been demonstrated to decrease pre-surgery distress and to be more relaxing than massage or merely resting.(1)

Lavender essential oil has medicinal properties as well. It has been shown to reduce depression, improve insomnia and ease labor pains. And anecdotal evidence suggests that lavender oil benefits those with headaches, hangovers, sinus congestion and pain relief.

“Much prior research on lavender has focused on the administration of lavender via an olfactory route. The anxiolytic activity of lavender olfaction has been demonstrated in several small and medium-sized clinical trials.46-53 The efficacy of aromatherapy of lavender is thought to be due to the psychological effects of the fragrance combined with physiological effects of volatile oils in the limbic system.54 These calming effects of lavender oil and single constituents may be the origin of the traditional use of lavender. Lavender oil olfaction has been shown to decrease anxiety, as measured by the Hamilton rating scale,51 and can increase mood scores.
The following are selected examples of clinical trials on lavender aromatherapy:

Dunn and colleagues demonstrated anxiolytic activity of lavender oil aromatherapy in patients in intensive care units. Subjects received at least 1 session of aromatherapy with 1% lavender essential oil. Significant anxiolytic effects were noted in the 1st treatment, though 2nd and 3rd treatments did not appear to be as effective.47
Alaoui-Ismaili and colleagues found that the aroma of lavender is considered by subjects to be very pleasant and is correlated with changes in the autonomic nervous system.56
Tysoe and colleagues conducted a study of lavender oil in burner use on staff mood and stress in a hospital setting. A significant number of respondents (85%) believed that lavender aroma improved the work environment following the use of the lavender oil burners.57
Diego and colleagues demonstrated that people receiving lavender oil (10%) olfaction for 3 minutes felt significantly more relaxed and had decreased anxiety scores, improved mood and increased scores of alpha power on EEG (an indicator of alertness), and increased speed of mathematical calculations.58
Lewith and colleagues investigated the effects of lavender aromatherapy on depressed mood and anxiety in female patients being treated with chronic hemodialysis.59 The effects of aromatherapy were measured using the Hamilton rating scale for depression (HAMD) and the Hamilton rating scale for anxiety (HAMA). Lavender aroma significantly decreased the mean scores of HAMA, suggesting an effective, noninvasive means for the treatment of anxiety in hemodialysis patients.
Lavender aromatherapy, with or without massage, may also reduce the perception of pain and the need for conventional analgesics in adults and children, though more rigorously controlled trials are needed.60″ (2)
DIY Lavender Lemonade with Lavender Essential Oil


1 cup raw honey
5 cups pure water
1 Tbsp. dried, organic culinary lavender (optional one drop of lavender oil..Click here for where to find)
6 lemons, peeled and juiced approx.
Lavender sprigs for garnish

1. Pour 1/2 the water in a pan, bring to boil and remove from heat

2. Add honey and dried lavender let steep for approximately 20 minutes.
3. Strain mixture and pour into larger container.

4. Add lemon juice and the remaining water. Stir well

5. Refrigerate

Other ways you can use Lavender for Anxiety and Headaches

Mix 5 to 6 drops of Lavender essential oil to your bath water if you have dry skin. (where to find)
Diffuse 10 to 12 drops of Lavender into the air during your workday for natural stress relief.
Add 2 drops of Lavender per ounce of your favorite lightly scented, unrefined organic oil (like almond oil or olive oil) for a body oil with all the benefits of lavender for improving your skin, relaxing your mind, warding off insects or helping you sleep.
Why Améo Essential Oils..Click here!

Published by Healthy Holistic Living and…

Article originally published in republished with permission
Lots of science behind this one folks:


40. Aoshima H, Hamamoto K. Potentiation of GABAA receptors expressed in Xenopus oocytes by perfume and phytoncid. Biosc Biotechnol Biochem 1999; 63:743-748.
41. Lis-Balchin M, Hart S. Studies on the mode of action of the essential oil of lavender. Phytother Res 1999;13(6):540-542.
42. Elizabetsky E, al Mje. Effects of linalool on glutamatergic system in the rat cerebral cortex. Neurochem Res 1995;20:461-465.
43. Re L, Barocci S, Sonnino S, et al. Linalool modifies the nicotinic receptor-ion channel kinetics at the mouse neuromuscular junction. Pharmacol Res. 2000;42:177-182.
44. Tisserand R, Balacs T. Essential oil safety. A Guide for Health Care Professionals. Harcourt 1999: Glasgow.
45. Buchbauer G, Jirovetz L, Jager W, Dietrich H, Plank C. Aromatherapy: evidence for sedative effects of the essential oil of lavender after inhalation. Z Naturforsch C. 1991; 46:1067-1072.
46. Buckle J. Aromatherapy. Nurs Times. 1993;89:32-35.
47. Dunn C, Sleep J, Collett D. Sensing an improvement: An experimental study to evaluate the use of aromatherapy massage and periods of rest in an intensive care unit. J Adv Nursing. 1995;21:34-40.
48. Hardy M, Kirk-Smith MD, Stretch DD. Replacement of drug treatment for insomnia by ambient odour. Lancet 1995;346:701.
49. Hudson R. Nursing: the value of lavender for rest and activity in the elderly patient. Complement Ther Med. 1996;4:52-57.
50. Wolfe N, Herzberg J. Can aromatherapy oils promote sleep in severely demented patients? Int J Geriatr Psychiatry. 1996;11:926-927.
51. Itai T, Amayasu H, Kuribayashi M et al. Psychological effects of aromatherapy on chronic haemodialysis patients. Psychiatry & Clin Neurosci. 2000;54:393-397.
52. Louis M, Kowalski SD. Use of aromatherapy with hospice patients to decrease pain, anxiety, and depression and to promote an increased sense of well-being. Am J Hosp Palliat Care. 2002;19:381-386.
53. Lehrner J, Marwinski G, Lehr S, Johren P, Deecke L. Ambient odors of orange and lavender reduce anxiety and improve mood in a dental office. Physiol Behav. 2005;86:92-95.
54. Xu F, Uebaba K, Ogawa H, et al. Pharmaco-physio-psychologic effect of Ayurvedic oil-dripping treatment using an essential oil from Lavendula angustifolia. J Altern Complement Med. 2008;14(8):947-956.
55. Walsh E, Wilson C. Complementary therapies in long-stay neurology in-patients settings. Nurs Stand. 1999;13:32-35.
56. Alaoui-Ismaïli O, Vernet-Maury E, Dittmar A, Delhomme G, Chanel J. Odor hedonics: connection with emotional response estimated by autonomic parameters. Chem Senses. 1997;22(3):237-248.
57. Tysoe P. The effect on staff of essential oil burners in extended care settings. Int J Nurs Pract. 2000;6:110-112.
58. Diego MA, Jones NA, Field T, et al. Aromatherapy positively affects mood, EEG patterns of alertness, and math computations. Int J Neurosci. 1998;96:217-224.
59. Lewith GT, Godfrey AD, Prescott P. A single-blind, randomized pilot study evaluating the aroma of Lavandula angustifolia, as a treatment for mild insomnia. J Altern Complement Med. 2005;11(4):631-637.
60. Buckle J. Use of aromatherapy as a complementary treatment for chronic pain. Altern Ther Health Med 1999;5:42-51.
61. Bradley BF, Brown SL, Chu S, Lea RW. Effects of orally administered lavender essential oil on responses to anxiety-provoking film clips. Hum Psychopharmacol. 2009;24(4):319-330.
62. Kasper S, Gastpar M, Müller WE, et al. Silexan, an orally administered Lavandula oil preparation, is effective in the treatment of ‘subsyndromal’ anxiety disorder: a randomized, double-blind, placebo controlled trial. Int Clin Psychopharmacol 2010;25:277-287.
63. Woelk H, Schlaefke S. A multi-center, double-blind, randomised study of the Lavender oil preparation Silexan in comparison to Lorazepam for generalized anxiety disorder. Phytomedicine. 2010;17:94-99.
64. Azkhondzadeh S, Kashani L, Fotouhi A, et al. Comparison of Lavandula angustifolia Mill. tincture and imipramine in the treatment of mild to moderate depression: a double-blind, randomized trial. Prog Neuropsychopharmacol Biol Psychiatry. 2003;27(1):123-127.
65. Stange R, Schaper S, Uehleke B, Dienel A, Schlaefke S. Phase II study on the effects of lavender oil (Silexan) in patients with neurasthenia, posttraumatic stress disorders or somatisation disorder.

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Work out without Breaking your Body

Thank you Deniza for these tips! I tend to stretch after a workout, but these are great for warming up!!!

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Happy Labor Day!


Have a beautiful day with friends and family!!  Take deep breaths…and be thankful for all that you DO have!

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Doug Nelson, a member of the Zija Product Advisory Council, provides valuable insight about Améo Ylang Ylang Complete and the beneficial botanical it comes from. Now (ends September 18th) you can purchase Améo Ylang Ylang Complete with a 10% discount off the regular purchase price.


Botanical Name: Cananga odorata
Common Method of Extraction: Steam Distillation
Part Typically Used: Flowers
Primary Constituents: Benzyl acetate, benzyl benzoate linalool, geranyl acetate, caryophyllene, methyl benzoate, p-cresyl methyl ether and sesquiterpenes
Common Uses: Perfume fragrances, reported benefits related to promoting relaxation, peacefulness, and emotional balance

Cananga odorata of the Annonaceae family commonly known as ylang-ylang (“alang-alang”), meaning “a flower of all flowers,” is a tropical tree originating from the Philippines and Indonesia. It is also grown in Asian and the South Pacific Islands.

In the right environment, which is typically a rainforest habitat, the tree can grow up to 40-50 feet tall and produces a flower that resembles a drooping star fish with clusters of six narrow leafed greenish-yellow petals. When the petals mature they turn a dark yellow hue just before falling off. The tree will bloom year round on and off during the warm months of the year. The trees begin producing flowers typically when they are 3 to 4 years old. The flowers of the Ylang Ylang have their most intense fragrance from dusk to dawn and are harvested for distillation typically at sunrise when their aroma is the most intense.

Ylang Ylang yields a highly fragrant essential oil that is highly valued both in the perfume and the essential oil industries. In the perfume industry it is widely used and most notable for its fragrance and reputed contribution to the formula of the highly expensive Chanel No. 5 perfume. Legend has it that in 1921 Coco Chanel petitioned a perfume-maker to create a women’s scent. He presented her with five different scents and she chose the 5th one made up of the essences of rose, jasmine and ylang ylang flowers. To coincide with the chosen 5th sample her collection was introduced for sale on the 5th day of the 5th month.

In the essential oil industry it is noted and believed to promote relaxation, peacefulness, and emotional balance. It is also considered to be an aphrodisiac and was used by some of the Polynesian cultures as such.

The distillation of Ylang Ylang is somewhat unique in that distillers remove the oil multiple times throughout the long distillation and then classify the oil in grades of Extra, I, II, and III. The oil extracted during the first distillation is called Extra where the highest proportions of esters, ethers and phenols are extracted. The flowers are distilled again resulting in an oil extraction that is classified as I, and subsequent distillations as II, and III. Duration of the distillation and rest between distillation cycles producing the different grades varies with distillers. This distillation process is often used to affect the fragrance and use primarily for perfumery applications. Extra oil that comes from the first distillation period has the sweetest odor and is the distilled oil that is often used in the perfume industry. Subsequent distillations have a reduced and less-sweet odor or note. Ylang Ylang Complete provided by Améo is a result of uninterrupted distillation of the Ylang Ylang petals for 10 to 12 hours, providing the clincical grade essential oil. We use a steam boiler that produces a steady flow & pressure with stainless steel equipment. Using the best flowers, equipment and the complete distillation provides an oil with the full array of constituents in the appropriate concentrations. Améo’s CERTI-5 standardized tests qualifies the oil as having the highest clinical grade profile before it is distributed to the Améo distributors.

Caution should be used when purchasing Ylang Ylang oil from unproven vendors since the essential oil may be represented as a Complete therapeutic grade oil, however it is an oil that is a product of one of a series of distillations and lacks the full and complete potency of all the primary constituents that are related to having the most beneficial therapeutic and medicinal affect.

Visit……. Why..Click here!

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Here’s What a Man Consumed and Overcame His Diabetes Without Medicine!

This is the story of a young man who was diagnosed with diabetes and high blood pressure four years ago and succeeded to cure himself. Insulin and high blood pressure pills were inevitable. However, he chose another option to overcome his illness: He consumed raw vegetables and fruits!

Four years ago, he accidentally found out that he had diabetes when he visited the doctor because he constantly felt thirsty.  Click here to read more!!


Thank you Just Healthy Lifestyle for the info!

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Now I Lay Me Down To Sleep

Now I Lay Me Down To Sleep!!   Are you someone that can fall asleep right when your head hits the pillow?  AND….sleep the whole night through?  If not, you are not alone!  Some people have a hard time getting to sleep, and there are those that fall right to sleep…BUT…wake up at 2, 3, or 4:00am and lay awake, tossing and turning, getting frustrated!  Counting sheep…



Here is an article that may be of help! Thank you Healthy Lifestyle & Nutrition and Ask Deniza for the info!

Falling asleep may seem like an impossible dream when you’re awake at 3 a.m., but good sleep is more under your control than you might think. Following healthy sleep habits can make the difference between restlessness and restful slumber. Researchers have identified a variety of practices and habits—known as “sleep hygiene”—that can help anyone maximize the hours they spend sleeping, even those whose sleep is affected by insomnia, jet lag, or shift work.

Sleep hygiene may sound unimaginative, but it just may be the best way to get the sleep you need in this 24/7 age. Here are some simple tips for making the sleep of your dreams a nightly reality: Read more….

Lavender essential oil is amazing…..  I love to use Améo Lavender Essential Oil to help me sleep… A couple drops on the bottom of my feet and pillow are so calming and help me to relax!  If you wake up in the middle of the night, grab your lavender, take a sniff and no sheep needed..(at least for me).  Or you can diffuse in your bedroom!  Lavender has many other benefits too!

A little info on Lavender farming!  Why do I choose Améo…click here!

For more info… go to or

Using the tips that Healthy Lifestyle & Nutrition gives in the article above and a little lavender..I wish you Sweet Dreams!

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Food and Travel

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Welcome to the new world of Food where cooking is all Fun

Strong Bodies = Strong Minds


The idea is to die young as late as possible.

Teacups & Pearls

Dig in, fill your plate and come back for seconds.

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Nutrition for Body and Soul


Nutrition for Body and Soul

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