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Thursday, December 16, 2010

Chai "Creme" Brulee

So I was reading the new issue of Clean Eating Magazine (GREAT issue!!) and decided I would make the Chai "Creme" Brulee for dessert one night. I am not a fan of tofu but let me tell you this recipe is delicious and an excellent substitute for the real creme brulee at only 126 calories, 3g fat, 1g carb, 0g fiber and 7g protein. Even my husband liked it :) Enjoy!

1 cup of 1% milk
3 chai tea bags
3 whole cloves
1 cinnamon stick, broken into pieces
2 cardamom pods
8oz firm tofu, drained of all water
1 egg
2 egg whites
1/3 cup plus 2 TB organic evaporated cane juice divided (this is a sugar)

  1. Preheat oven to 375 degrees
  2. In a small saucepan heat milk to a simmer over medium heat. Remove from heat and add tea bags, cloves, cinnamon stick and cardamom. Cover and let stand for at least 5 minutes.
  3. Meanwhile in a food processor fitted with a metal blade, combine tofu, egg, egg whites and 1/3 cup can juice. Process until VERY smooth.
  4. Remove tea bags and spices from milk. With food processor running slowly pour milk through feed tube until combined. Divide mixture equally among 6 ramekins. Place ramekins in a baking dish and fill dish with hot water until it reaches halfway up the sides of the ramekins.
  5. Bake in oven for 18-22 minutes until set. Remove from oven and chill until serving. To serve top each creme with 1tsp cane juice and place under preheated broiler until crystals melt and become browned.

Wednesday, December 15, 2010

Street Strider

The Street Strider is the greatest new way to take your love of the gym elliptical outdoors. You may have seen this product on The Biggest Loser or Dr. Oz as it combines the benefits of jogging, skiing and cycling to offer a total body workout. They even have a smaller version for kids. Visit to preorder yours now as they aren't available until the beginning of next year.

Tuesday, December 14, 2010

Hangover Cure

So I am sure we can all relate to a holiday hangover as it seems the parties are endless. My best friend and I were just talking out this topic this morning as the older we get the worse we feel the following day. Dr. Oz has the ultimate cure, 2TB of honey on each cracker... that's it! The fructose in the honey helps you get rid of the alcohol in your system, and make sure to drink plenty of water to rehydrate your brain.

Monday, December 13, 2010

New Find Kocbocha Squash!

This sweet starchy , Japanese favorite is like the butternut squash cousin but way cooler. Its tastes AMAZING and is a great potato swap. A 3oz serving (about 3/4 cup of cubes) is 30 calories, 0g fat, 7g carbs, 1g fiber and 1g protein. You can find it at select grocery stores and Asian markets. Try it in your favorite Butternut Squash recipes.

Friday, December 10, 2010

Rethink Holiday Coffees

Holiday coffee choices are all around us, but next time you are in the mood for a sweet treat to warm you up, rethink your decision.
  • Starbucks venti Peppermint White Chocolate Mocha with whole milk and whip (my husbands favorite) is over 700 calories and equivalent to an entire beef tenderloin dinner.
  • Dunkin Donuts large Gingerbread Latte has over 440 calories and the sugar equivalent to 4.5 sprinkle the cheer donuts.
  • Panera Breads Peppermint Hot Cocoa is 610 calories and equivalent to 2 slices of pumpkin pie
  • McDonald's large Frappe Carmel is 680 calories and equivalent to 31 Carmel/chocolate candies
  • Starbucks venti Eggnog Latte with whole milk is 630 calories and equivalent to 16 candy canes

Tuesday, December 7, 2010

Work Out, Get Rewards!

For every hour of exercise you log wearing the S2H Replay ($20;, you'll get a reward code, and that number will give you discounts at retailers like Apple and Barnes & Noble. There's no limit to the rewards you can collect, so get ready to earn, baby earn!
Frowns mean your not moving!
Shape Magazine

Tuesday, November 23, 2010

Bows from Magazines

As the holidays approach we can all remember a time when we had a wrapping emergency as we are running out of the house late for a party and we're all out of wrapping paper! Or maybe your just trying to be more conscious of the environment and love to recycle. Well save your old magazines because here is a great way to make a bow from the pages. And don't forget that paper bags, old newspapers, maps, or fabric scraps can be a great eco-friendly gift wrap.
Cut the page lengthwise into nine 3/4" thick strips in the heights shown above. (three 11", three 10", two 9", one 3.5") Its best if the strips are mostly the same color.

Twist each strip to form loops at both ends. Make a circle out of the smallest. Secure ends with a piece of double stick take.

Layer and stick starting with the longest strips. End with the circle in the center.

Wholeliving December 2010

Monday, November 22, 2010

Natural Cane Glimmer Sugar Scrub

This homemade sugar scrub is so easy to make and looks beautiful sitting out in a bathroom. Not only is this a relaxing gift your yourself that leaves you with tight, soft skin but its also the perfect stocking stuffer for friends and family or a great hostess gift for an upcoming holiday party.

1 cup of Florida's Crystals Natural or Organic Sugar
1 cup of vegetable oil
Oil from 1 vitamin E capsule
1 or 2 drops of essential oil, lavender or orange
1 16-oz glass container with lid

Combine all of the ingredients in a medium bowl until well blended. Using a spatula transfer into the container and secure lid. Contents will settle. Mix before using. Scoop a teaspoon or two of the scrub on your hands and gently massage in a circular motion onto wet skin. Leave on for 3-4 minutes before thoroughly rinsing with warm water. The scrub will tighten your skin.

Thursday, November 18, 2010

Sweet Potatoes vs. Yams

First of all I am not sure I can even tell the difference between a sweet potato and a yam, aren't they the same thing? I just read an article from about the difference between the two and I was shocked! The sweet potato which is related to the morning glory, is lower in calories, has a lower glycemic load and is much higher in beta carotene compared to the yam which belongs to the lily family. As the sweet potato is considered to be moderately anti- inflammatory a serving of yams is moderately inflammatory. Although the yam does have a few redeeming qualities like higher levels of vitamin C and folate the sweet potato is a better bet, nutritionally.

But don't panic as the US tends to use the terms "yam" and "sweet potato" interchangeably and the odds are that anything you bought from an American market was probably from the sweet potato family. To find a true yam you'll probably have to go to an international market that carries a lot of African or Caribbean foods. True Yams are quite larger than sweet potatoes and can be up to the length of someones arm, as they are usually cut into smaller chunks.

Tuesday, November 16, 2010

Low Calorie Pizza Crust

Ever thought about using Phyllo Dough for pizza crust? Well its a great low calorie option and simple to make. Just preheat oven to 350 degrees. Cut 4 sheets of frozen phyllo dough, thawed in half. Lightly coat 1 piece with cooking spray. Place another phyllo half on top of the first; coat with cooking spray and repeat until all sheets are stacked and coated. Bake until golden brown and crispy (10-12mins); cool. Then top with sauteeded veggies, blue or feta cheese and arugula for a great vegetable pizza crisp. Serves 8.

Monday, November 15, 2010

Workout Trick

For decades we've been told to calculate our peak heart rate (a gauge of how hard to exercise) by subtracting our age from 220. But now researchers from Northwestern medicine say that formula yields numbers too high for women- meaning we've been working too hard! Their new female- friendly math: Multiply your age by 0.88, then subtract that number from 206. Stay within 65-95% of that peak heart rate to get the most bang for your cardio buck. HOW TO TELL IF YOUR HITTING THE TARGET: Stop mid exercise and count your pulse for 15 seconds, then multiply by 4 to get your heart rate. If it's too high, slow down, if it's too low and you feel good, step up the pace.

Health Magazine November 2010

Friday, November 12, 2010

Anniversary Dinner

Wednesday night my husband and I celebrated our 3 year anniversary. Its crazy how fast time flies by! To make the night extra special I wanted him to come home to an amazing dinner that I made from scratch. My menu included: Parmesan Breadsticks, Lobster, Steamed Vegetables, Lemon Linguini and a Lemon Meringue Cake. Everything was delicious so I wanted to share a few of the recipes.
These were so cute standing up in a glass, you can even tie them up with a ribbon and give them as a hostess gift (FYI-I did not take any of these photos).
1 1/2 cups all purpose flour
2 TB chopped thyme, rosemary and or/sage
1/2 tsp baking powder
1/2 tsp salt
2 TB extra virgin olive oil
1/4c + 2 TB cold water
1 large egg white
1/2 cup grated Parmesan cheese
  1. Preheat oven to 350 degrees. Line 2 large baking sheets with nonstick foil. Pulse first 4 ingredients in a food processor. Add oil and pulse until crumbly. With machine running slowly pour water through feed tube just until dough forms.
  2. Transfer dough to floured cutting board; divide in half and let rest for 10 minutes. With floured rolling pin, roll 1 piece into a 7x9 inch rectangle. Cut dough lengthwise into 14, 1/2" strips. Brush with egg whites and sprinkle with 1/4 cup of cheese. Working with one strip at a time, twist and place lengthwise on 1 baking sheet. Repeat.
  3. Bake until golden brown, 18-20 mins. Let cool. Store at room temperature in an airtight container up to 1 week.

Per Serving (2 breadsticks): 83 calories, 3g Fat, 11g Carb, 0g Fiber, 3g Protein.

WeightWatchers Magazine Nov-Dec 2010

The lemon linguini was delicious! Also a great summer recipe served cold. You can always add more to this recipe such as shrimp, asparagus, roasted green beans, chicken, or chopped tomatos if you wanted to make it more of a meal than a side dish.
1lb linquini
1/2 c olive oil
zest from 1 lemon
juice from 2 lemons
1/2 c chopped green onions
1/4 c chopped fresh parsley
salt & pepper
lots of parmesan cheese
  1. Cook linguini and drain. Combine next 5 ingredients in a large serving bowl and add pasta. Toss well and then sprinkle in salt and pepper. Toss in parmesan to taste.
  2. Serves 6

Lemon Meringue Cake Ingredients
2c cake flour
2 1/2 tsp baking powder
1/2 tsp salt
1c + 2 TB fat free milk
3/4c + 4TB sugar
1/2c + 2TB fat-free egg substitute
1/4c canola oil
5 large egg whites
6 TB prepared lemon curd (I used a little extra)
Frosting Ingredients
4 large egg whites at room tempature
1c sugar
1 tsp of vanilla extract

  1. Preheat oven to 350 degrees. Spray 2 9" round cake pans with nonstick spray. Line bottoms with parchment or way paper and spray paper with nonstick spray.
  2. To make cake, combine flour, baking powder, and salt in a medium bowl. Wisk milk, 3/4c sugar, egg substitute, and oil in a large bowl. Wisk in the flour mixture just until blended.
  3. With electric mixer on medium speed, beat egg white in another large bowl, until soft peaks form. Add remaining 4 TB of sugar, 1 TB at a time, beating until firm peaks form. With rubber spatula, gently fold beaten egg whites into flour mixture until no streaks of white remain.
  4. Divide batter evenly among pans. Bake until toothpick inserted into center of each layer comes out clean 30-35 mins. Run knife around each layer to loosen it from pan. Invert each layer onto rack. Remove parchment paper and let cool completely.
  5. With long serrated knife, split each layer in half to make a total of 4 layers (*great trick is to use dental floss instead of a knife). Arrange 3 layers cut side up on work surface and spread 2TB of lemon curd on each layer. Place 1 layer cut side up on a serving plate. Top with two more layers filling side up. Cover with remaining cake layer cut side down. If making ahead, wrap cake tightly in plastic wrap and then foil, and freeze up to 1 month. Let thaw in frig overnight.
  6. To make frosting, whisk egg whites and sugar in large metal bowl of eletric stand mixer. Set bowl in large saucepan over 1" simmering water. Cook, stirring constantly until sugar is dissolved and mixture is hot 5-7 mins. Transfer bowl to mixer, add vanilla extract and with whisk attachment on med-high speed, beat until stiff glossy peaks form and mixture is completely cool, 5-7 mins. Spread frosting at once over top and sides of cake.
  7. To add pizzazz, ignite a hand held torch as directed. Move the flame continuously in small circles over the frosting until it lightly browned.

Per serving (1/16 of cake) 230 cal, 4g fat, 0g fiber, 5g protein, 44g carbs.

Weight Watchers Nov-Dec 2010 magazine

Thursday, November 11, 2010

Meet the FitBit

The FitBit is an incredible product that is a celebrity favorite. This small piece can be attached to a belt or undergarments and it tracks your fitness and sleep. It records the time you went to bed, the time it took you to fall asleep, times awakened, time you went to sleep for and actual time slept. It also records amounts of steps taken, miles traveled, calories burned, calories consumed, and your activity level (light- very active). Its wireless so the health stats are automatically updated to your computer when your within 15 feet. How cool is this technology! Its only $99 and you can visit their website for more information.

Wednesday, November 3, 2010

Dining out do's and dont's

Dining out while trying to maintain or lose weight doesn't have to be difficult. Use the strategies below to enjoy an evening out without the stress!

  1. Set A Budget- Determine how much you are going to eat before you head out to the restaurant. Remember you can be a little lenient just add some activity or a brisk walk to your day. Also remember to be flexible on special occasions and enjoy life, just make sure you eat carefully most of the time.
  2. Put On Your Game Face- Determine guidelines- such as skipping the pre-set 5 meal menu special and order al carte menu items. Take one piece of bread and then ask the waiter to remove the basket.
  3. Make Special Request-Hold the cheese, sauce or dressing on the side, substitute a side salad or veggies for the french fries etc.
  4. Practice Portion Control- Ask for a to go box when the meal arrives and put away half your meal before you start eating (save for lunch or dinner tomorrow). Order a salad first and share and entree with a friend or just order a few appetizers instead of an entire entree.
  5. Break Down (Language) Barriers- If you don't know ask!? These words tend to mean high fat , high calories dishes- Au gratin, hollandaise, fried, sauteed, scalloped, bolognese, scampi, parmigiana etc.
  6. Downsize The Super Size- Order a children's meal or a smaller meal like a basic burger. After the first few bites it all starts to taste the same.
  7. Watch Out For Extras- such as cheese, bacon, mayo, double patties, bread, etc.
  8. Don't Go Top Heavy- Extra toppings on your salad can sabotage your efforts. Go light on croutons, cheese, bacon and dressing.
  9. Don't Drink Away Your Progress- Drinking with the meal is fine but too many margaritas may wreck havoc on your diet. Remember to alternate each drink with water.
  10. Resign From The "Clean Plate Club"- remember it takes 20 minutes for your body to feel full.

Friday, October 29, 2010

Weight Loss Tips

This is my favorite tip that helps you slow down your eating. We all can finish dinner in 5 minutes flat when we are starving after a long day, but it takes at least 20 minutes for our body to register that we are full, so we tend to over eat. Chopsticks are a great way to help you slow down and enjoy your meal. I mean have you ever tired to pick up rice with chop sticks or lettuce? I definitely recommend trying this tip!
Switch your fork to your less dominate hand. Not only is it more difficult to pick up the food and cut the food but it forces you to slow down your consumption.

SWITCH ALL YOUR DINNER PLATES TO SALAD PLATES! This tip is a great way to "fill" up your plate and eat the proper portion size. Dinner plates are extremely larger and we tend to feel unsatisfied when the plate is not filled. Using salad plates tricks your eye into thinking you are eating more.
This is a great tip if you love sweets. Eat all your desserts, cake, ice cream, pie etc in a nice glass (champagne flute, martini glass or white wine glass). Your serving size is automatically smaller but you feel like you are indulging because of the presentation. This is also a great idea for your next dinner party.

Wednesday, October 27, 2010

The Best of Clean Eating

I am excited to announce that Clean Eating Magazine has just launched a cookbook and it has hit the shelves. I just picked up a copy and am so excited to start cooking. The photos make your mouth water. This is such an easy way to start incorporating healthy meals into your daily life without sacrificing taste.

Tuesday, October 26, 2010

Friday, October 22, 2010

Creamy Cauliflower Soup

There's nothing better than a bowl of warm soup on a cool fall day. This recipe is so simple I had to share!

Serves 4
  1. Preheat oven to 450 degrees. In a medium pot combine 2 1/2 cups of low sodium chicken broth and florets from 1 head of cauliflower, season with kosher salt and ground pepper. Bring to a boil, then reduce and simmer. Cover and cook until cauliflower is very tender, about 20 minutes. Working in batches puree cauliflower until smooth (thin it with broth if necessary).
  2. Meanwhile on a small baking sheet toss 8 small cauliflower leaves or 2 large leaves coarsely chopped with 1/4 tsp of extra virgin olive oil; season with salt and pepper. Roast until brown and tender, about 10 minutes. Serve as a garnish on soup.

Per serving: 80 calories, 1g unsaturated fat, 12g carbs, 8g protein, 5g fiber.
Whole Living November 2010

Thursday, October 21, 2010

Halloween Weight Loss Strategies

Halloween is a holiday associated with CANDY, CANDY, and more CANDY! But there are some simple tips that can help navigate us through this holiday and see weight loss results at the scale.
This is my go to trick when it comes to buying Halloween candy for neighborhood trick or treaters. Buy a candy that you dislike, one that won't tempt you every time you walk by.
Instead of staying home handing out candy, take your children out trick or treating and get in exercise during this holiday, walking house to house. If you don't have children walk around and enjoy all the costumes and decorations in your neighborhood. Don't forget to leave a bowl of candy on your porch for those kids that visit your home while your gone.

While I was a kid our favorite house to visit on Halloween was the one that gave out small toys instead of candy. This year Silly Bandz are all the rage, so this is a great substitution for candy and will make your house a sure favorite.

Lollipops are a great candy to pass out as they take a long time to eat and are usually low in calories. So if you do munch on one or two, it won't derail your diet. Tootsie Pops are a great choice and are only 60 calories per lollipop.

Happy Halloween!!

Wednesday, October 20, 2010

New Find!

My husband and I walked to Starbucks last night for some warm drinks on a cool fall night. As many of you may know I am a tea lover!!! I love a good cup of Lipton but Peppermint Tea is one of my favorites.

I decided to step out of my comfort zone and try Vanilla Rooibos. This tea a lush and indulgent blend of rooibos, Tahitian vanilla, sweet cinnamon, apples and peaches. Sounds like some combination but I was intrigued. And the verdict was...... I LOVE IT! Its slightly on the sweet side so the perfect dessert.

Tuesday, October 19, 2010

A Hearty & Healthy Breakfast

There will always be an ongoing debate about which is healthier- Oatmeal or Steel Cut Oats, but if you have never tried Steel Cut Oats I definitely recommended it. Such a great new breakfast for the cold Fall/Winter mornings.

Steel Cut Oats are whole grain groates (inner portion of the oat kernel) which have been cut into two or three pieces by steel rather than being rolled. They have a slightly nuttier taste and have a chewy texture. This allows you to take your time enjoying each bite.
Steel Cut Oats are essential grains which are full of nutritional value, rich in B-vitamins, calcium, protein and fiber, while low in sodium and saturated fat. They have a lower gylcemic index than instant oatmeal, causing a lesser spike in insulin levels when consumed. So over all a great start to any morning!
They take 20-30 minutes to cook but definitely worth it. I make a 1 cup (dry) batch and then divide it in 4 servings and refrigerate until needed. I just add a little water and pop it in the microwave to reheat. It tastes great! You can also look for Quick Steel Cut Oats- I think Trader Joe's sells some, these only take 8 minutes to cook as they are pre-steamed.

Monday, October 18, 2010

Water Bottle + Storage

Every time I go to the gym I have both hands full... cell phone, keys, water bottle, towel etc. Now there is a solution to solve this double handed problem. Sport + Store is an all metal Eco friendly water bottle with a screw off storage compartment.

Wednesday, October 13, 2010

Southwestern Pizza

Yum!!! Its like nachos on a pizza crust and its healthy... you can't get better than that! I just made this dish on Monday night and it was a huge success in our house.

Makes: 3 Servings
Prep Time: 8 Minutes
Cook Time: 10 Minutes

Nonstick cooking spray
1 12 inch 100% whole-wheat pizza crust
1 cup of prepared tomato salsa
1 1/4 cups of reduced fat 2% mozzarella cheese
1 1/3 cups canned black beans, drained and rinsed
1 small sweet red pepper, seeded and thinly sliced (about 2/3 cup)
2 scallions, trimmed and thinly sliced
1/4 cup cilantro leaves for garnish (optional)

  1. Heat the oven to 450 degrees. Coat a baking sheet with cooking spray. Place crust on sheet and top with salsa, 1 cup of mozzarella, beans, sliced red pepper and scallions.
  2. Top pizza with remaining 1/4 cup of cheese
  3. Place pizza in the oven and bake 8 to 10 minutes or until cheese is melted. Remove from oven and garnish with cilantro if desired. Cut into 6 slices and serve.

** I added cumin to spice up this dish. It was a great touch.

Nutrition per serving (2 slices) 488 calories, 28g protein, 72g carbohydrate, 12g fat, 16g fiber

Fitness Magazine October 2010

Monday, October 11, 2010

Asparagus with Poached Eggs and Parmesan

Need a simple but impressive meal for your overnight guests? Well this recipe will be a huge hit and only takes minutes to prepare. I found this recipe back in April 2009 while reading Health magazine but never had an occasion to try it out. Well I couldn't wait any longer to taste this dish and finally decided to make this recipe for dinner tonight (who doesn't love breakfast for dinner?!) and it was delicious. I was slightly intimidated at first with the timing of all the pots but it turned out to be super easy.

Prep: 15 mins, Cook: 10 mins, Makes 4 servings
  • 8 large eggs
  • 1 teaspoon white vinegar
  • 1 teaspoon of salt, divided
  • 2 bunches of asparagus, trimmed (about 40)
  • 1 tablespoon extra- virgin olive oil
  • 1 garlic clove, minced
  • 1 tablespoon unsalted butter
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons finely chopped parsley
  • Fresh ground pepper to taste
  • 4 tablespoons coarsely grated fresh Parmesan cheese, divided

  1. Break the eggs into 8 individual containers (teacups, prep bowls or paper plates). Fill a large low sided pan with water, add vinegar and 1/2 teaspoon of salt and bring to a boil over med- high heat
  2. Meanwhile bring a separate pot of water to a boil in a medium saucepan over med-high heat. Add asparagus spears and cook 3-4 minutes or until crisp-tender. Remove asparagus with tongs and set aside.
  3. Dry the medium saucepan. Add olive oil and heat over medium heat. Add garlic and saute 1 minute. Turn off heat ; add butter and swirl pan. Add lemon juice, parsley, remaining salt and pepper; swirl pan again to combine. Add asparagus and 2 tablespoons of Parmesan; then toss with lemon butter to coat.
  4. Slowly pour each egg into the boiling poaching water; cook 2 minutes. Turn off the heat and remove pan from the burner. Divide asparagus among the 4 plates (bring plates close to pan with poached eggs, and place a folded clean kitchen town next to plates)
  5. Remove the eggs from the water with a slotted spoon, 1 at a time, blotting bottom of the spoon on towel to absorb excess moisture. Place 2 eggs on each mound of asparagus. Pour any remaining sauce over each service and sprinkle with remaining 2 tablespoons of Parmesan. Serve immediately. (serving size 10 asparagus and 2 eggs)

Calories 256, Fat 18g, Protein 18g, Carbohydrate 8g, Fiber 3g, Sodium 518mg, Calcium 147mg

**To bulk up this recipe for only 100 additional calories, I placed the eggs on an English muffin (1 egg per half) and poured the remaining sauce over the eggs while stacking the asparagus on the side of the plate.

Thursday, October 7, 2010

Clean & Satisfying Breakfast

I try to eat clean as much as possible by consuming foods in or as close to their natural state as possible. There are so many processed foods out there with ingredients that I can't even pronounce so I try to stick to colorful fruits and vegetables, lean proteins, whole grains and water as much as possible. Just the other day I sweetened my non fat Greek yogurt with 1/2 Tablespoon of Agave Nectar and added 1 Tablespoon of finely diced walnuts on top and it was GREAT! The nectar reduced the tartness of the yogurt and the walnuts added the perfect crunch. Add a piece of fruit and with all the protein from the yogurt and nuts this breakfast will keep you satisfied until lunch.

Tuesday, September 28, 2010

Feather Down Farms

Feather Down Farm tent

Inside of the tent.... how cozy?!

Wood burning stove

How incredible to ride bikes among the animals

You get to pick your own breakfast
I am in love! Feather Down Farms is a unique experience where families can stay and become part of a working rural farm. This is widely know in Europe and has recently been brought to the United States. These farms are a perfect escape to become one with nature and remove ourselves from the stress of everyday life. The farmer will greet you upon arrival and give you a behind the scences look at the daily chores it takes to care for animals and grow good food. You can participate in milking cows, making cheese, harvesting crops or take a long hike or bike ride.

This is something I have to do sometime in my life. Just a chance to slow down and appreciate nature and understand fully how the food we eat gets on our plate.
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