Improving Your Health, One Meal At A Time!

As you may or may not know, I’ve just celebrated the one year anniversary since I received my Young Living Premium Starter Kit! In that time, I’ve also completed several course through the School for Aromatic Studies and will be getting my Aromatherapist certification later this year. I’m super excited about this new phase in my health and in my business!!! #eatingforwellness #essentialoilsforwellness
I’ve been sharing all about my journey in my Facebook group; Essential Oils for Wellness. Please join here: http://bit.ly/2jiOu0x
I wanted to reach out to share a great deal Young Living is offering through the end of January!   


If you order a Premium Starter Kit before January 31st, you will recieve a FREE bottle of Peace and Calming! Not only is this a $35 dollar bottle of oil but it is one of those special oils that everyone longs for. Peace and Calming has been out of stock until just this month and is now being offered as a free gift. 
I actually my first bottle of Peace and Calming this month and I am in love with it!!!! 
Please let me know if you have any questions about getting started!!! 
1. To purchase your Premium Starter Kit: http://bit.ly/Essentialoilsbyjackie
2. Contact me via email: eatingforwellness@yahoo.com
3. Contact me by phone: 213-822-2634
4. Watch Online Discovering Essential Oils Class

http://hlweo.com/discovering-essential-oils/

Enter code: 3549507
I look forward to hearing your testimonials!
In Health & With Gratitude,
Jackie Chatman, NC 

Young Living Star – #3549507

Advertisements

20130322-065504.jpg

1/2 cup finely chopped dried unsweetened coconut flakes
2 tablespoons coconut manna
2 tablespoons almond butter
2 tablespoons vanilla
2 pastured eggs, beaten

1/2 cup coconut flour
1/2 cup almond meal (not almond flour)

Combine first 4 ingredients until incorporated. Add eggs and mix well. Combine dry ingredients and add to wet mixture. Let stand for 5 minutes.

Mixture will be wet but able to be formed into a ball. Place between two pieces of parchment paper. Flatten and shape to make a 1/4 inch thick square. Remove top piece of parchment. Place on baking sheet and back at 325 for approximate 23-25 minutes depending on the thickness.

Let cool and slice into desired shape and size.

20130322-065357.jpg

20130322-065440.jpg

LOOKING FOR A GRAIN AND DAIRY FREE KID FRIENDLY SNACK?

20120817-171214.jpg

These are approximate measurements…if the mixture is too thin add more almond meal, if it’s too thick add a little more almond butter, honey or a little water.

1/2 cup almond butter ( I used home ground raw almond butter)
1 tbsp alcohol free vanilla
1/4-1/3 cup raw honey
1 whole egg

1/2 cup unsweetened coconut flakes
1/4 cup almond meal

Preheat oven to 325 degrees

With a hand or stand mixer, combine almond butter, vanilla, honey and egg until well blended. Add coconut flakes and almond meal. Mix by hand until completely incorporated. Batter will be sticky but spreadable.

Line baking sheet with parchment paper and spread mixture until desired thickness. The thinner it is spread the crunchy the cracker will be. Cooking time depends on thickness of batter.

The batch pictured above was baked for approximately 8-10 minutes. Start checking for doneness at 6 minutes and ever minute until golden brown. Cool for 5 minutes on the parchment paper and then transfer to a wire rack to cool completely before cutting.

Once cooled, trim any uneven or burnt edges. Cut into desired size and shape.

I left a couple big pieces that could be used for sandwiches and cut the rest into bite size pieces.

Variation: sprinkle with smoked salt before baking.

20120817-171249.jpg

20120817-171330.jpg

20120817-171345.jpg

20111130-102004.jpg

Ingredients

1 lb large wild caught scallops
1 tbsp coconut oil
1 sweet onion, sliced
1 red bell pepper, julienned
1-2 tbsp curry powder to taste
3/4 can full fat coconut milk
Handful of fresh cilantro leaves
Juice of 1/2 lime
Sea salt and pepper to taste
Sriracha hot sauce to taste

Garnish
Cilantro leaves
Red pepper flakes
Limes wedges

Directions

Heat coconut oil in a large skillet. Pat scallops dry and season with sea salt, pepper and curry powder. Add scallops to pan and sear on each side for approximately 1-2 minutes. Add onion and red pepper and sauté for 1-2 minutes. Add coconut milk, hot sauce and more curry powder, if desired.

Reduce heat and let simmer for 8-10 minutes or until liquid begins to thicken. Add cilantro leave and lime juice. Simmer 1-2 minutes and serve garnished with additional cilantro leaves, crushed red pepper flakes and lime wedges.

Health Benefits of Scallops

Scallops contain nutrients that can help promote cardiovascular health and give protection against colon cancer.

Sea scallops are an excellent source of cyanocobalamin or vitamin B12. Vitamin B12 helps in the formation of red blood cells and it necessary for the metabolism of carbohydrates, fats, and protein.

Scallops are rich source of omega 3 fatty acids, an essential nutrient for cardiovascular health. Omega 3 helps ease symptoms of premenstrual syndrome, slows the growth of cancerous tumors, helps prevents arthritis and helps combat skin disorders.

Scallops area good source of potassium and magnesium. Potassium is necessary for muscle contraction and magnesium is necessary for the proper function of muscles and nerves. It is also important for converting blood sugar into energy. Relaxation of blood vessels is associated with magnesium and thus it provides relief from hypertension.

Scallops are also a good source of selenium which helps neutralize the injurious effects of free radicals. Excessive accumulation of free radicals (which are by products of metabolism) weakens the immune system making it prone to diseases.

The Worlds Healthiest Foods: Scallops

20111121-052322.jpg

Some of you have asked about the supplements I take and why I take them, so here is the list of supplements I am currently taking and the benefits of these supplements.This list changes depending on what is going on in my day to day life as well as my training schedule.

As a clinician, I suggest clients take their recommended supplements for a period of 90 days and then re-evaluate the need for them with a trained professional. As most deficiency can be resolved in that time if other diet and lifestyle changes are also incorporated. With conditions like adrenal fatigue supplements may need to be taken for a longer period of time.

Jackie’s Vital Smoothie: Great pre- or post-workout drink. Personally, my favorite “meal” of the day. Made with either almond milk, coconut milk or coconut water and 1 scoop of Vital scoop, 1 scoop of Paleo Meal protein powder, and 1-2 tsps each glutamine and Maca root powders.

Vital Scoop™ promotes optimal cell metabolism, gentle detoxification, blood sugar support, growth and repair, hormone balance and peak performance, all without stimulants or artificial ingredients.

PaleoMeal®-DF (Dairy-Free) is a plant-derived protein powder alternative to our popular whey-based PaleoMeal®. It is free of casein, lactose, and gluten and offers the same comprehensive nutrient blend as the original PaleoMeal®. When used with a balanced whole foods diet, PaleoMeal®-DF is designed to help promote an optimal intake of protein, fats, carbohydrates, vitamins and minerals needed for overall wellness.

Maca root helps balance our hormones and due to an over abundance of environmental estrogens, most people’s hormones are a bit out of whack. Maca stimulates and nourishes the hypothalamus and pituitary glands which are the “master glands” of the body. These glands actually regulate the other glands, so when in balance they can bring balance to the adrenal, thyroid, pancreas, ovarian and testicular glands.

Glutamine promotes the maintenance of a healthy digestive tract and post exercise muscle recovery. May promote mental alertness and improve mood and memory. May boost immune function and fight infection. May decrease sugar cravings and the desire for alcohol. Helps to prevent the kind of muscle loss (wasting) that can accompany prolonged bed rest or illnesses such as cancer and AIDS who may be incapable of manufacturing their own supply of glutamine.

Morning supplements:

Women Over 40 is a multi-dimensional formula designed specifically for women in the climacteric years. Drawing on research demonstrating that certain phytonutrients and phyto-hormones in plants are advantageous during this time of change and onward, select organic botanicals with estrogenic and balancing properties help to safely restore and promote the health of the endocrine and reproductive systems. Provided in the quantities consistent with the traditional tonic use of herbs, the organic botanicals include those revered as gentle cleansers, such as dandelion and milk thistle, as well as endocrine and immune restoratives such as ashwagandha, eleuthero, schizandra and astragalus. Organic holy basil and hawthorne, as well as organic berries revered for their anti-aging properties, are also included for their exceptional attributes particularly supportive for women over 40. Providing an extraordinary union of nutrients, concentrated adaptogenic herbs, superior foods and powerful antioxidants, Women Over 40 offers unparalleled support.

GTF Chromium (Glucose Tolerance Factor Chromium) is the biologically active form of chromium. GTF chromium works closely with insulin to facilitate the uptake of glucose into cells.

Pregnenolone’s anti-aging benefits may include reduction of stress, reduction of arthritic inflammation, potential maintenance of memory capability, improved mood, well-being, and the ability to see and smell better.

Flora 20-14 Probiotics Cultivating and maintaining a balance of beneficial microflora is a foundational element in supporting the integrity of digestion. Probiotic supplementation supplies the beneficial microflora that work with the body in digestive processes, detoxification, elimination, nutrient production and absorption. Flora 20-14 is formulated to repopulate and promote the growth of beneficial bacteria in the small and large intestine. Supporting the beneficial microflora of the digestive system, Flora 20-14 contains only naturally occurring non-competing flora in a non-dairy food base.

Vitamin D3 2,000 mg Vitamin D-3 plays a vital role in bone health and immune health, calcium utilization, cardiovascular and lung health. With vitamin D deficiencies at an all-time high, supplementation of this nutrient is of paramount importance.

Zinc is an essential mineral that is found in every cell in our body. It stimulates the activity of about 100 enzymes, substances that promote biochemical reactions in your body. Among its many functions, zinc helps maintain a healthy immune system, is needed for wound healing, helps maintain your sense of taste and smell, and is needed for DNA synthesis. Zinc also supports normal growth and development during pregnancy, childhood, and adolescence, and helps sperm develop and is needed for ovulation and fertilization.

Evening supplements:

Vitamin D3 (see above)

B Complex B vitamins are essential nutrients for good health. They have important roles in many physiological functions, including energy production and nutrient metabolism, and for the overall health of all systems in the body. Since B vitamins rely on each other to carry out their health functions, it is recommended that they be supplemented as a group, or complex, to provide optimum benefits and to avoid a nutritional imbalance. Several factors that can rapidly deplete the body’s stores of B vitamins are poor diet, smoking, regular consumption of alcoholic beverages, certain prescription drugs and chronic stress. If any of these factors are applicable, incorporating a B-complex food compound vitamin into the diet is recommended to maintain good health.

Digestive Enzymes Clinical Strength is a broad spectrum digestive enzyme supplement formulated to provide effective enzymatic activity for general digestive support as well as for managing specific digestive deficiencies.. Optimal digestion and absorption of vital nutrients is crucial for overall health; Digestive Enzymes Clinical Strength is the perfect addition to a supplement regimen that focuses on giving your body the best chance for achieving overall health and wellness.

Adrenal Response® is a meticulously researched adaptogenic formula using clinically proven nutrients, herbs and whole foods to assist the adrenal glands’ natural response. This botanical formula is targeted at helping to support biochemical imbalances, cortisol levels in particular, related to alterations in adrenal function. The use of non-stimulant plant adaptogens is a safe and effective method of helping to modulate an individual’s stress response or hormonal perturbations.* Crafted from a synergistic combination of botanicals, the primary inclusion is Sensoril®. Sensoril is an extensively researched and proven patented extract of ashwagandha root and leaf, which has been clinically shown to strengthen the body’s natural response to stress. Rhodiola, an adaptogen which has been documented to help normalize the manner in which the body responds to stress triggers and maintains equilibrium within the hypothalamic-pituitary-adrenal axis (HPA)’s Astragalus, holy basil, schizandra and American ginseng are complementary inclusions selected for their ability to help improve the body’s overall resistance and vital energy.

Taken As Needed:

Sleep Response is an nutrient mix crafted specifically to promote a restful sleep and reduce tension related to stress. The primary inclusion is organic reishi antler mycelia, revered for its powerful adaptogenic activity. Non-GMO, reishi antler mycelia is grown on anthocyanin-rich purple kculli corn and is considered to be the most potent form of reishi mushroom available today, providing superior antioxidants to combat oxidative stress. This supreme combination is formulated with Sensoril®, a patented extract of ashwagandha root and leaf, clinically shown to calm and nourish the nervous system.* The inclusion of concentrated nervine extracts of skullcap and lemon balm, traditionally used to soothe, further enhance this comprehensive formulation.

Calm Response is crafted exclusively from 100% whole food nutrients and supportive tonic botanicals known to help replenish and gently support the body during the nutritional challenges of stress.* Stress depletes the body of essential nutrients, including vitamin C and the B vitamins. All the botanicals in this formula are provided in the quantities consistent with traditional tonic use of herbs. Skullcap, ashwagandha and chamomile are renowned nervine tonics, revered for the support they supply in strengthening and toning the nervous system.* The inclusion of astragalus and eleuthero helps to promote the body’s resistance to a wide variety of external influences. A superior synergy of nutrients, Calm Response is a unique formulation providing exceptional nutritional support during periods of stress.*

CraveArrest is designed to balance the production of the major neurotransmitters, including serotonin and dopamine, that affect cravings of all kinds, including carbohydrate and sugar cravings. The Tyrosine and 5HTP found in CraveArrest are in an ideal 10:1 ratio for superior results. The adaptogenic herb Rhodiola Rosea known for aiding the stress response is included, as is Taurine.

GABA is produced in the human brain and functions as a balancer, maintains balance between the body and the mind in states of excitation. GABA supplement aids several complications including Attention-Deficit Hyperactivity Disorder or ADHD, hypertension or HBP, obesity, insomnia, alcoholism and many more. It is also a great help in treating mental blocks. Additionally, GABA shows increases in the level of Human Growth Hormones (HGH), induces relaxation and sleep, reduces muscle tension, stress, anxiety and depression while it promotes well being.

If you are interested in a FREE supplement evaluation, please contact me at (213)822-2634 or via email at Eatingforwellness@yahoo.com

13 days until Vegas, 131 days until Honolulu and 150 days until Ragnar!

Training And Food Intake 11/14-11/20

14 Monday
7:00 AM Vital smoothie with coconut water and coconut milk
7:45 AM Crossfit class (IT Band sore both legs)
10:00 AM Chicken leg and thigh and red bell pepper
2:45 PM 3 hard boiled eggs and cherry tomatoes
6:30 PM Lamb stew and broccoli
Morning and evening supplements

15 Tuesday
9:00 AM Scrambled eggs, broccoli and tomato
11:15 AM Run 3 miles 34:38, average pace 11:34 346 calories
12:30 PM Chicken thigh, cabbage beet soup
3:00 PM Hot Stone Massage for IT soreness
4:10 PM Vital smoothie with coconut water and coconut milk
6:30 PM Lamb stew with broccoli
Morning and evening supplements

16 Wednesday
Weigh in 152.6
7:00 AM Scrambled eggs, tomato
8:00 AM Cycling 22 miles
12:00 PM Roasted brussels sprouts with onion and bacon, stuffed peppers with bison, zucchini, onion and tomato (ate too much, should have eaten more before ride)
5:00 PM Rest of stuffed peppers and bowl of cabbage beet soup
Morning supplements only

17 Thursday
REST
8:45 AM Chicken wings, leg, cherry tomatoes
1:40 PM Lamb stew with added chicken.
3:00 PM Cabbage beet soup and 3 apple bars (not GF)
5:00 PM Rest of beet soup, almond meal crackers, roasted Hubbard squash with coconut oil (very snacky, not enough protein, too many carbs)
Morning supplements only

18 Friday
REST
9:00 AM Ground bison, onion, zucchini and tomato
2:45 PM Chicken breast and apple
7:00 PM Sautéed zucchini and onions, 3 dates and dark chocolate bar (72%)
Morning and evening supplements

19 Saturday
6:00 AM Vital smoothie with coconut water pre-run
7:00 AM 10 miles 2:11 13:01 average pace 1059 calories coconut water, Emergen C and 6 dates during run ( should have been 12 miles but blisters prevented it)
10:30 AM 3 eggs, guacamole and heirloom tomato
1:30 PM Apple
4:00 PM Burger in a bowl with avocado 1/2 at restaurant
6:00 PM Other 1/2 at home
Morning and evening supplements

20 Sunday
REST
9:30 AM Chicken sausage, eggs and guacamole
2:00 PM Roast beef with broccoli, butter and salt
4:00 PM Teecino and coconut milk
6:00 PM Chicken sausage
No supplements

I want to invite you to follow my journey as I train for the Las Vegas and Honolulu 1/2 marathons (Dec 4th and April 1st) and the Southern California Ragnar Relay (April 20-21).

I’ll be posting weekly updates which will include workouts, food, supplements, injuries, treatment modalities, sleep and recovery and weight changes. I’ll also be looking at how training for these events will effect my adrenal fatigue and insulin resistance. I’ll be following a mostly Paleo diet focusing on lean protein, healthy fats, non starchy vegetables, limited fruit and starchy vegetables, no grains or legumes and limited nuts, seeds, and dairy. While I hope to stay within these parameters, I know life is not always so structured and there will be times when strict adherence will not be possible. What I also understand about myself and which was validated this past week…sometimes, I just give into my sweet tooth! While a little dark chocolate now and then is no big deal and can be quite beneficial, eating an entire box of cookies for dinner is not something I want to do on a regular basis.

Before I start, I want to acknowledge the people who will be helping me during this journey. I am running with the USA Marathon Training Group lead by Coach David Levine. Coach David has graciously put together a training plan for me to follow through all three of these races. I am doing my Crossfit training at Brick Crossfit West Hollywood. Yoga is done at Jade Apple Yoga in Toluca Lake. I have two chiropractors I have been working with, Dr David Bond in Encino and Dr Heidi Fennellin Glendale who make sure all my parts are in place. I also want to thank my running buddies and friends I have met through Sparkpeople.com who have been in my corner every step of the way. Special thanks to Ms. Mary Hillrunner who without her love, support and encouragement, I never would have taken my first step.

My goals during this training season are:
1. Train wisely to reduce overtraining injuries and avoid exacerbating my adrenal fatigue.
2. Follow training plan including run, x-training and mostly importantly, rest days.
3. Incorporate yoga and Pilates into training schedule to improve balance and flexibility.
4. Increase running pace by doing weekly speed and hill work as prescribed by running coach.
5. Follow a whole food eating plan rich in protein and healthy fat, while eliminating processed foods and excess carbohydrate intake.
6. Sleep 8-9 hours per night
7. Take supplements daily-morning and evening
8. Reach and maintain goal weight range of 135-140 by April 1st.

Catch up for 11/3-11/13 My training and food have been a little off since getting sick at the end of October. I ran (well, mostly walked) the Rock and Roll Los Angeles 1/2 marathon on October 30th but ended up sidelined with an awful flu for about a week afterward. In that time, I was barely eating and my weight dropped pretty quickly. I didn’t think the drop would hold but I was more concerned with getting well than the number on the scale. When I finally got my appetite back, I ate until I was satisfied and while I logged my intake, I did not weigh or measure anything. By Sunday the 13th, I could feel my sugar cravings coming back…I gave in by eating GF chocolate chip cookies and dark chocolate covered almonds for dinner. Since then, It’s been a little rough to get back to regimented eating.

November 2011

03 Thursday
Weigh in 150.8
8:30 AM Roast beef, avocado and tomato with smoked salt
9:00 AM 4 mile walk
1:30 PM 1/2 burger bowl with avocado, homemade catsup, relish and chipotle mayo
4:30 PM Other 1/2 of burger bowl
7:00 PM Bowl of cherry tomatoes

04 Friday
Weigh in 150.2
10:20 AM Roast beef, avocado and tomato
1:00 PM Chicken leg and thigh with veggies
5:00 PM Apple
8:00 PM Chicken leg and thigh with broccoli

05 Saturday
Weigh in 150.6
6:00 AM Vital smoothie with coconut water
7:00 AM 3 mile run 12:13 pace (still sick)
8:15 AM Potluck-deviled eggs, guacamole, pineapple, sweet potato
10:45 AM Crossfit intro class
1:45 PM Chicken wings/breast, broccoli and tomatoe
7:45 PM Ground bison with leftover veg from roast beef

06 Sunday
REST
8:30 AM Vital smoothie with coconut milk
12:30 PM Lunch at Lemonade avocado tomato salad, carrot herb salad moroccan chicken stew cucumber mint lemonade
5:35 PM Chicken sausage cooked with onion/butter and tomato
7:00 PM 2 servings almonds (start of poor choices)

07 Monday
6:45 AM Crossfit
8:30 AM Ground bison, onion, red bell pepper, avocado
2:30 PM Turkey thigh, cucumber and avocado
7:00 PM Steamed carrot and cauliflower

08 Tuesday
Weigh in 149.8
7:00 AM 3 miles 36:36 12:13 average pace, 322 calories
8:30 AM Ground bison, red bell pepper. Onion and scrambled egg
1:30 PM Chicken thigh, tomato and steamed broccoli
4:30 PM Strawberries, 2 bowls homemade roasted tomato soup, 3 servings coconut custard, steamed broccoli, cherry tomatoes, 2 servings almonds, 10-12 dates (very hungry, did not feel satisfied, over ate dates and almonds)

09 Wednesday
Weigh in 151.8
8:15 AM Turkey thigh, cucumber and guacamole
11:00 AM Crossfit
12:45 PM Ground bison, coconut oil, zucchini, onion, bell pepper, hot sauce, guacamole
6:00 PM 2 legs, wing, raw carrot, tomatoes and cucumber

10 Thursday
REST
Weigh in 151.0
8:00 AM 2 eggs, tomato and guacamole
12:45 PM Chicken leg and thigh, veggies and strawberries
4:30 PM Coconut custard, 2 servings almonds, 2 bowls braised cabbage/apple, short rib, apple

11 Friday
REST
9:30 AM Turkey thigh and veggies
1:00 PM Chicken leg and thigh, braised red cabbage with apples, heirloom tomato
5:00 PM Short rib chili, rest of dates and apple

12 Saturday
Weigh in 153.0
6:00 AM Vital smoothie with coconut water
7:00 AM 5 mile run 12:18 pace 1:01:27, 571 calories
9:00 AM Beet greens, onion and chicken breast
2:00 PM Cherry tomatoes, strawberries, cabbage with apple, chicken thighs and leg, rest of roasted vegetables, guacamole and celery

13 Sunday
REST
7:30 AM 2 egg coconut oil and tomato
10:45 AM Brussels sprouts with bacon and coconut oil
3:00 PM Cauliflower, tomato coconut milk, curry
6:00 PM Chocolate chip cookies, chocolate covered caramel almonds and 2 apple bars

20111026-145300.jpg

I started working out at Brick Crossfit in West Hollywood 2 weeks ago and I am really enjoying the challenge. While the workouts are hard, and I always leave there sweaty and tired, I have not been especially sore since I started, although, I was really feeling the squats the first day! I have worked with 3 coaches, Nick and 2 different Andreas! The coaches have been very helpful, making sure everyone’s form was correct and that we felt comfortable with the moves.

Since I am new to Crossfit, I have been attending the Fundamentals classes which focus on showing beginners the, well, the fundamentals of Crossfit. I’m not much of a class person, so it is taking some time for me to feel comfortable but even after just 4 workouts, it’s starting to feel like home. I’ll be attending the Introduction to Crossfit class this evening…I think this class will help we understand the concept and philosophy of Crossfit a little better.

Here are my workouts so far…

10/17 Starting Weight 156.6
Warm up: 3x 10 push ups, 10 mountain climbers and sprints.
Learned: Clean with 10 lb. ball, dead lift with bar and 20 lb.
Workout: 4 rounds 10 dead lift, 10 clean with ball and 30 squats 16:58

10/19
Warm up: 3 minutes jump rope
Learned: rowing (500 meter 2:12.9), thrusters, burpees
Work out: 21,15, 9 with 300 meter rows 12:57 (That’s 21 thruster, 21 burpees, 300 meter row, 15 thruster, 15 burpees, 300 meter row, 9 thrusters, 9 burpees

10/24
Warm up: jump rope
Learned: Presses with bar, kettle bell swings
Workout: Baseline 6:27
500 meter rowing, 40 air squats, 30 butterfly crunches, 20 pushups, 10 kettle bell swings with 13 lb weight

10/26
Warm up: 250 meter row, 10 each squats, sit ups, burpees, push ups
Learned: snatch
Workout: Baseline 6:31
500 meter rowing (2:18.3), 40 air squats, 30 an may crunches, 20 push ups, 10 burpees

My plan is to do Crossfit twice a week, along with running 3 times a week and yoga or Pilates one day a week. I’m hoping this will be the balance I need to continue to heal my adrenal fatigue, train for my upcoming races (RNR LA, RNR VEGAS, DIVA HONOLULU AND RAGNAR RELAY) as well as build some muscle and lose some fat.

These photos were taken in July 2011 and will be used as my before pictures…weight 162.2

20111026-152956.jpg

20111026-153004.jpg

20111026-153015.jpg