Lettuce Discuss… Biovea Organic Berry Powder Blend

Water with Biovea

 Refreshing…   Sweet…   Healthy…

 

Recently we tried our favorite Antioxidant daily supplement “Organic Berry Powder Blend” by Biovea to enhance the flavor of Almond Milk, Cereal and Vanilla Ice Cream. Making these desserts a quick and healthy choice.

Ingredients

Biovea Organic Berry Powder Blend!

Instructions

Water: This is recommended on the Biovea Package! Add 1 scoop of the Berry Powder to 8 ounces of water, mix well.

Almond Milk Shake: Add 1 full scoop of Berry Powder to 1 ½ Cups of Almond Milk and mix well.

Almond BerryMilk

 

Cereal: Add 1 full scoop of Berry Powder directly over cereal and stir to blend.

Cereal with Biovea

 

Ice Cream:  Add ½ scoop of Berry Powder to 2 scoops of Vanilla Ice Cream, and mix well.

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ENJOY!

 

Lettuce Discuss… Health Benefits!
Organic Berry Powder Blend by Biovea: Improves Memory, Supports Healthy Vision, Anti-Ageing Protection, and Contains Beneficial Phytochemicals!
What does Organic Berry Powder Blend do?
Berries are astonishingly rich in beautiful red, blue and purple colours, provide some of the most powerful and significant health benefits for those fortunate enough to consume them every day. What is not so well known is that different berries provide different benefits to different parts of the body. Organic bilberry, for instance, supports healthy vision, while organic blueberry is known to protect the brain.
Berries are a rich source of many beneficial nutrients, and regular consumption has been shown to offer significant protection against chronic degenerative diseases, including heart disease, cataracts, diabetes and strokes. Research shows that the powerful health benefits of berries work synergistically and are far more effective when a full spectrum of fruits and berries is consumed rather than single berries or isolated compounds.
The brightly coloured freeze-dried berries in Organic Berry Powder Blend are the superfoods that research reveals can help protect against heart disease, memory and cognitive loss, certain infections, macular degeneration, inflammation and ageing. These berries contain natural phytochemicals, plant substances that can promote health and prevent chronic disease, including flavonoids, quercetin, anthocyanins, catechins, salicylic acid, phyto-estrogens, chlorogenic acid, ellagic acid and many others. In fact, organic black raspberries and organic black currants contain higher levels of disease fighting anthocyanins than any other common fruits.

BioveaTub

For more information on Biovea, please click link below!

http://www.biovea.com/uk/product_detail.aspx?NAME=BERRY-POWDER-BLEND-Organic-Strawberry-442g&PID=1753

Lettuce Discuss… Pumpkin Spice Muffins

PS_Muffins
Prep time: 15 minutes
Cook time:  20 minutes
Total time:  35 minutes
Author: Lettuce Discuss… Hema & Mako
Recipe type: Vegan Pumpkin Spice Muffins
Cuisine:  American
Serves: 12 muffins

Delicious… Extraordinary… Heavenly Moist…

Ingredients

1 ½ Cups Gluten Free Self Raising White Flour

1 teaspoon Baking Powder

¼ teaspoon Sea Salt

1 Tablespoon + 1 teaspoon of Homemade Pumpkin Spice

1 Cup Almond Milk

2 Tablespoons of Olive Oil

1 Egg Replacer

1 teaspoon of Vanilla Extract

½ Cup Brown Muscovado Cane Sugar

For an added delicious flavor, we made Apple Pumpkin Spice Muffins & Dark Chocolate Pumpkin Spice Muffins!
For these you will need the following extras.

1 Apple

1 Tablespoon Vegan Butter

1 Dark Chocolate Bar

 

Instructions

Preheat oven to 375 degrees f. (Gas mark 5)

Line muffin baking pan with paper or foil liners. (If you are using paper liner we suggest applying a drop of olive oil to the paper liner to avoid batter sticking).

Prepare the 1 Egg Replacer in a small bowl and set aside.

Chop the Dark Chocolate Bar into bite sized pieces.

Chocolate

Peel, core, and chop the Apple into small pieces. Sautee apple pieces in 1 Tablespoon of Vegan Butter, add 1 teaspoon of Pumpkin Spice. Cook for 2 minutes. Set aside.

Apple

In a medium bowl add the Gluten Free Flour, Baking Powder, Sea Salt, and 1 Tablespoon of the Pumpkin Spice, mix well. Add Almond Milk, Olive Oil, Egg Replacer, Vanilla Extract, and Brown Sugar, mix well.

Spoon Pumpkin Spice batter into muffin tin liners, filling ¼ full, add a spoon full of Apple mixture and top with more Pumpkin Spice batter. Do the same with the Dark Chocolate.

Bake for 15-20 minutes, use a toothpick to check if the muffins are cooked, pierce the muffin and if it comes out clean they’re done. If not, cook for a further few minutes at a time until they are cooked.

Cool and store in refrigerator.

 ENJOY!

 

Lettuce Discuss… Health Benefits!

Apples are extremely rich in important antioxidants, flavonoids, and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease. The possible health benefits associated with apples are, improving neurological health, preventing dementia, reducing your risk of stroke, lowering levels of bad cholesterol, reducing your risk of diabetes, and warding off breast cancer.

Dark Chocolate is loaded with organic compounds that are biologically active and function as antioxidants. Quality dark chocolate is rich in Fiber, Iron, Magnesium, Copper, and Manganese. The bioactive compounds in cocoa can improve blood flow in the arteries and cause a small but statistically significant decrease in blood pressure… plus many more benefits.

 Useful Links USA

 

Useful Links UK

 

 

 

 

For more information on Health Benefits- Apples and Dark Chocolate click the following links.

 http://www.medicalnewstoday.com/articles/267290.php

 http://authoritynutrition.com/7-health-benefits-dark-chocolate/

 

 

 

Lettuce Discuss… Biovea Berry Powder Blend Vegan Sugar Cookies

BIOVEA COOKIES 

Prep time: 5 minutes plus 2 hours
Cook time:  8-10 minutes
Total time:  15 minutes plus 2 hours
Author: Lettuce Discuss… Hema & Mako
Recipe type: Vegan Sugar Cookies
Cuisine: Desert
Serves: 15-20 cookies (depending on cookie cutter size)

Recently we tried our favorite Antioxidant daily supplement “Berry Powder Blend” by Biovea to enhance the flavor of the classic sugar cookie recipe. The flavor is so great that no sugar icing is needed- making this dessert a quick and healthy choice.

Ingredients

1 ½ Cups of Gluten free self-rising flour

½ teaspoon of Baking Powder

pinch of Sea Salt

½ Cup Vegan Butter

½ Cup Raw Sugar

5 Tablespoons of Almond Milk

½ teaspoon Vanilla Extract

3 full scoops of Berry Powder Blend by Biovea

Instructions

Sift together the flour, baking powder, and salt in a medium bowl.

In the mixer beat the butter and sugar on low speed adding in the almond milk, flour mixture, and the scoops of the “Berry Powder Blend by Biovea”.

Refrigerate for 2 hours

Preheat oven to 375 degrees f. (Gas mark 5)

Flour the work surface and roll out the flavored dough to your desired thickness. We use approx. ¼ inch thick. Use desired cookie cutter and press into dough cutting the cookie out. Place on cookie tray and Bake for 8 to 10 minutes.

IMG_4380

Transfer hot cookie using a flat spatula to Baking rack to cool!

Enjoy!

Many Blessings

Hema & Mako

Link To Biovea, Click Picture or follow link below.

BioveaTub

http://www.biovea.com/uk/product_detail.aspx?PID=1753&OS=204&KW=berry%20powder&cp=4&NAME=BERRY-POWDER-BLEND-Organic-Strawberry-442g

 

 

Lettuce Discuss… “I Am Cake” #iamcake

Food for thought!

Hema has been perfecting Vegan Gluten Free dippable (in Coffee) cake.

I wanted a bit more as i am the perfect Tester (in my opinion). So I said “I am CAKE”…

This is what happened next, She made us all cake! Enjoy

I Am C.A.K.E

CREATIVELY ADVANCING KINDRED ENERGIES!

So whenever you need a positive lift, EAT CAKE!

Many Blessings

Mako.

#Iamcake

Lettuce Discuss… Vegan Anytime Olive Spread!

Image-1

This simple Olive Spread intensifies any meal with a delicious essence, and BONUS it has added health benefits, YEAH!

Ingredients:

1 Cup / 240 ml Green Olives

1 Cup / 240ml Black Olives

2/3 Cup / 180ml Vegan Mayo

2 Tablespoons Vegan Butter

4 teaspoons of Nutritional Yeast

1 teaspoon Whole Grain English Mustard

½ teaspoon Sea Salt

½ teaspoon Pepper

Instructions:

Blend all ingredients in a Food Processor or Blender

Et Voila~

We have used this delicious spread to enhance a Veggie Burger Sandwich, and Vegan Pizza!

Health Benefits:

Olives are the highest potassium food, potassium is essential for heart health. You can make a simple tea to help lower your LDL Cholesterol therefore reducing the risk of coronary heart disease. Take 10 olives cut them in half, place them in a cup and cover with boiling water. Let them steep for 10 minutes and drink. Leave the olives in the cup and eat if you want too when you’ve finished the tea.

Many Blessings

Hema and Mako

Lettuce Discuss… The Mighty Almond!

IMG_2791

 

In a ¼ Cup of Almonds there are approximately 132 Calories

Almonds are made up of the following

Vitamin B2 – (Riboflavin) 0.23 mg

Vitamin E – 6.03mg

Copper – 0.23 mg

Biotin – 14.72 mcg

Potassium – 162 mg

Magnesium – 62 mg

Manganese – 0.53 mg

Molybdenum – 6.78 mcg

Phosphorous – 111.32 mg

Fiber – 11%

Monounsaturated Fats and Protein

Almonds are great for your muscles, brain, nerves and your heart.

The oil of the RAW nut contains natural Lecithin; it is high in Monounsaturated Fats (the same kind of fats found in olives). This kind of fat lowers your LDL Cholesterol, which in turn significantly reduces the risk of coronary heart disease and cardiovascular disease. Almonds are as effective as 1st generation statins in lowering your LDL cholesterol.

Almonds are also beneficial in lowering the glycemic index of foods; this lessens the rise in blood sugars after eating. The more almonds you consume the lower your blood sugars will be.

NOTE: Do not try and eat handfuls of sugar filled foods, cakes, sweets, etc… and think you can just eat almonds to get reduce the blood sugars by eating bags and bags of almonds. Balance is always key when living a healthy lifestyle. Sugar will still turn to fat and be stored in your body if taken in excess.

Tip: Take a hand full of almonds or a tablespoon of almond butter 4 times a week. For optimum effects leave the skins on the almonds when you eat them, as there are twenty antioxidant flavinoids present with the skins on.

DISCLAIMER… Due to some information on the internet and from other sources if you have GALL BLADDER or KIDNEY problems see your health professional before you take almonds.

Many Blessings

Mako & Hema

Lettuce Discuss… Juicing Combinations for your General Health

Image-1

For best results drink 1 Pint per day but break it down to coincide with meal times so drink ¼ Pint with each meal and one before bed. As these are all good for you anyway you can’t over do it although you would become bored drinking the same thing every day.

If you suffer from depression Please avoid Cranberries, Rhubarb and Green Plums. The high acidic values will not help but can contribute to depression.

Anemia Blackberry & Parsley or Parsley & Grape
Arthritis Celery & Parsley
Asthma Celery & Papaya or Celery, Endive and Carrot
Blood Pressure (High) Carrot, Parsley and Celery or Grape and Carrot
Blood Pressure (Low) Parsley or Capsicum and Garlic
Catarrh, Colds etc Watercress and Apple with ¼ tsp Cream of Tartar
Circulation Beets & Blackberry or Parsley, Alfalfa & Pineapple
Colds and Sinus Celery and Grapefruit with ¼ tsp Cream of Tartar
Constipation Celery, Spinach and Grapefruit
Diarrhea Carrot and Blackberry juice
Indigestion Coconut milk, Fig, Parsley and Carrot
Insomnia Lettuce and Celery Juice
Kidney Cleanse Celery, Parsley and Asparagus or Carrot and Parsley Juice
Kidneys (Bladder Problems) Blackcurrant with Juniper Berry Tea, Celery and Pomegranate Juice
Liver Cleanse Radish & Pineapple Juice or Black Cherry Concentrate & Chlorophyll or Carrot, Beet and Cucumber Juice
Memory (Poor) Celery, Carrot and Prune Juice
Nervous Tension Celery, Carrot and Prune Juice or Lettuce and Tomato Juice
Overweight (Obesity) Beet Greens, Parsley and Celery Juice
Sinus Cayenne Powder 1tsp in 1 Cup of water
Weight Reduction Parsley, Grape & Pineapple Juice

 

Quantities:

Alfalfa Handful                                                            Asparagus 6-8 sticks

Apple 2 small                                                                Beets 2

Beet Greens 1 Cup                                                    Blackberry ½ Cup

Blackcurrant 1 cup                                                    Capsicum 1 teaspoon

Carrot 2                                                                           Coconut Milk 1 Cup

Grape ½ Cup                                                                  Endive 1

Fig 1 Cup                                                                         Garlic 2 Cloves

Grapefruit 1 whole                                                   Pineapple half small pineapple

Spinach 2 Cups                                                            Parsley Bunch

Papaya whole                                                               Pomegranate 1 whole

Radish 1 Cup                                                                 Watercress 1 pack

Lettuce Discuss… Gluten, what you should know!

Gluten

Lettuce Discuss… Gluten, what you should know!

Gluten consists of two proteins… gliadin and glutenin. It is the gliadin part that people react negatively to. Gluten is a name for a family of proteins found in wheat, barley and rye. It is also found in spelt, triticale, kamut, faro and einkorn these are close relatives of wheat. Sometimes the term is used to describe rice as in Glutenous, this is in fact totally wrong -rice protein has no gluten and is therefore safe to eat.

Here’s the dilemma, Oats do not contain Gluten. They are Gluten free. However, the way Oats are processed in the USA and Britain cross contaminates with Gluten and in some instances they add wheat flour to the Oats as a thickening agent. If they are really Gluey and stick elastic when cooked guess what, that’s the GLUten. The word itself is derived from Latin for GLUE.

So when you go to buy Oats, make sure it says “Gluten free”, that’s what we do!

Anyone who has tried to remove gluten from their diet will tell you that gluten is in almost everything. As a common additive it is found in thousands of processed foods, and that’s where the major problem is found.

Gluten can cause damaging health issues on its own, but processed gluten is even worse especially when its added to processed foods like pasta, bread, oatmeal, and cereal.

Gluten typically in its natural form is not harmful for people who are healthy, if taken in very small amounts, but off a factory conveyor belt somewhere after being processed, it becomes a substance that the body will not tolerate and in some instances is very toxic.

Wheat Gluten Can Cause the following…

Celiac Disease

When gluten is exposed to the cells of the immune system in the digestive tract, they believe it is coming from some sort of foreign body, like a bacteria. This then Causes the immune system to “mount an attack”, against it. The Gluten proteins are then attacked by the immune system, which also attacks “tissue transglutaminase”, this is an enzyme found in the cells of the digestive tract.

Therefore, Celiac disease is known as an autoimmune disorder because the system attacks both the Gluten and the body’s own cells in the intestinal wall.

Be warned this reaction can cause degeneration of the intestinal wall and also lead to various nutrient deficiencies and digestive issues such as anemia and fatigue. These can lead on to many more serious and life threatening diseases, rheumatoid arthritis, lupus, and multiple sclerosis.

Gluten Sensitivity

Anotherdisorder called Gluten Sensitivity is much more common in the general population, this basically means having some sort of adverse reaction to gluten and an eradication of these symptoms is obtained through removing Gluten from your diet. If you have reaction to gluten but celiac disease is ruled out. The technical term is “non-Celiac gluten sensitivity”. There is no attack on the body’s own systems with Non-celiac gluten sensitivity. Many of the symptoms however mimic those in celiac disease, these include bloating, stomach pain, fatigue, diarrhea, also joints and bone pain.

Gluten Can Cause Adverse Effects In People Who Don’t Have Celiac Disease or Gluten Sensitivity

I know that this sounds contradictory but we are using examples from modern (chemical Medicine reports), which are often contradictory anyway. If for instance you have “Irritable Bowl Syndrome” or (IBS) which is very common affecting about 14% of US citizens and you eat a gluten diet the Gluten will have a negative effect on the function of the intestine as a barrier to the bloodstream. This is due to the fact that Gluten causes the intestine to become inflamed and degenerates the lining. This then allows leakage into the bloodstream. This is also true of anyone who suffers with Gastro intestinal problems, ulcers and lesions to name two.

Studies show that individuals (especially IBS patients) who have not been diagnosed with gluten sensitivity do have negative and adverse reactions to gluten. However, according to many doctors this isn’t happening! You just have IBS or Ulcers; it can’t possibly be Gluten Insensitivity.

 

Gluten May Be Addictive

Do you get unnatural cravings for bread? Doughnuts? These are common cravings right? Maybe not.

When you break gluten down in a test tube you will find peptides (small proteins) called exorphins. This is a peptide not formed in the body but they can activate *opioid receptors in the brain. The vicious circle is you eat gluten, the brain says, “I like gluten” then it sends signals saying “more gluten NOW”!

It is a well-known fact that sugar is the most addictive food item but, did you know that wheat is the second most addictive?

*(Opiods are the bit that says I NEEEEEED that again, it controls the addictive bit of your brain)

Some Brain Disorders Have Now Been Associated With Gluten And Sufferers Now See Dramatic Improvements On A Gluten-Free Diet

Lets get technical for a minute. The official name for this is “Gluten-Sensitive Idiopathic Neuropathy”, in 53 patients who were involved in a study 57% (30 patients) had antibodies in their blood attacking Gluten. The main neurological disorder that gluten has been attributed to is “Cerebellar Ataxia”; this condition in the brain affects the ability to coordinate balance, problems with speech and movements. It is now known that Ataxia is linked directly to Gluten Consumption. This causes irreversible damage to the brain and is called “Gluten Ataxia”. Patients have shown slight improvements to this condition when they completely remove Gluten from their diets.

 Other brain disorders that respond really well to a Gluten Free diet are…

Autism: several studies show improvements in symptoms when they follow a Gluten free diet.

Epilepsy: there are many reports from epileptic patients saying that they have significant improvements by removing Gluten from their diet.

Schizophrenia: these patients see enormous improvements by having a Gluten Free Diet.

Autoimmune Diseases

Autoimmune diseases are diseases in which the body’s immune system attacks organs and or anything found naturally within it.

Many statistics show a relationship between autoimmune diseases and Gluten. These include Celiac disease as mentioned above, Hashimotos Thyroiditis, Hyperthyroidism, Hypothyroidism, Graves disease, Type 1 Diabetes, and Multiple Sclerosis to name a few. Removing Gluten completely from the diet has seen many improvements in all of these diseases.

We are not saying it is a cure for any of these conditions, but what we are saying is “what have you got to lose”?

You will see the benefits of a gluten free diet pretty much within a week or two. For me the weight started to drop off. I was feeling more comfortable after eating. The permanent swelling and bloating that I had in my stomach disappeared!

Give it 1 month without Gluten and see if you feel better, I would wager that you do!

We both did and still do. We have no cravings for donuts or bread as most things we can find Vegan, Gluten and soy free. If we cant, we make it ourselves. See our pancake blog!

 Many blessings

Mako and Hema

Lettuce Discuss… Borscht (Beetroot Soup)

soup

Lettuce Discuss… Borscht (Beetroot soup)

See the previous blog for the health benefits of beetroot.

Ingredients

1 large onion

5 fresh beetroot

3 large tomatoes

3 garlic cloves

1 tablespoon of sunflower or olive oil

1/4 teaspoon of fresh ginger

Sea salt

Black pepper

Boiling water

(May Add Cooked White Potatoes, Cilantro, and or Bay Leaves as a garnish to add more flavor)

Method

Add oil to large soup pan.

Chop the onion into small pieces and add the garlic. Fry gently (be careful not to burn them)

Peel the beetroots and cut in big chunks and add to the pan.

Add Boiling water to the same pan -add just enough water to cover the beetroot.

Add the ginger.

Simmer on a low heat for 20-30 minutes (do not boil).

Blend tomatoes in a food processor (or blender), then add to the pan.

Bring to a boil -as soon as it boils turn down the heat to simmer for a further 15 minutes.

Add a sprinkling of sea salt and some of black pepper.

                  You may also like to add steamed or cooked white potatoes, cilantro, and or

                  bay leaves as a garnish to add more flavor!

Serve, eat, and enjoy. Feel the goodness!

Simple Juice Recipe

1 Beetroot (wash, slice it, and run it through a juicer) drink!

If this is not to your taste add 1 apple or 1 carrot to sweeten the flavor.

Lettuce Discuss… The Health Benefits of Beetroots

beetroot

Lettuce Discuss… the health benefits of Beetroots

 The little red vegetable that packs a punch of goodness!

The beetroot contains 20 times more nitrates than any other vegetable.

Beetroots contain sodium, magnesium, calcium, and phosphorous all beneficial minerals for the body,

Beetroot juice is a rich source of natural sugar and is considered one of the best in vegetable juices as it contains potassium, sodium, calcium, sulfur, phosphorus, iodine, chlorine, copper, vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), C. Although rich in digestible carbohydrates, the juice is low in calorie content and has good amount of proteins and amino acids.

Beetroot contains Folic Acid: This is important in cell division and growth. Children and adults need folic acid to produce healthy red blood cells and prevent anemia.

Cleanses the Colon, Strengthens your gall bladder, and liver: Eating the beetroot naturally de-stresses the colon, you may have more bowel movements after eating but this is natural. It supports and strengthens the liver and gall bladder too. Removing stress from both organs.

Cleanses Your Blood: Removes the toxins from your blood as it is a great anti oxidant!

It Boosts your immunity: Encourages the bodies’ natural immune system! (This is especially important for people who battle autoimmune disorders- Autoimmune disorders are by definition, your own cells attach itself. However eating or juicing 2-3 times a week will put your body back into balance, healing itself rather then on the attack)

Fights Cancer: Betacyanin, the pigment that gives beetroot its velvet deep color, is an antioxidant that possesses anti-cancer properties. In 2011, a study carried out by Howard University in Washington, USA,  found that betacyanin slowed tumor growth by 12.5 percent when exposed to prostate and breast cancer cells.

Heal Acne: The great number of anthocyanins within beetroot, has a positive impact on the condition of skin and hair. Beets can improve complexion, reduce inflammation, help with dry skin, reduces freckles and age spots and makes your skin younger looking just by drinking the juice is sufficient. However, it can be rubbed directly on to the skin -it may stain a little so its best if you are not on your way out. The stain naturally gets absorbed into your skin.

Beetroots can Eliminate and Prevent Cellulite: Take 3 medium beetroots and grate them, to this add 3 tablespoons of honey (Raw is best) and 1 tsp ground black pepper.  Place the mixture onto the areas to be treated and then wrap over the area with cellophane. Leave in place for 30 to 40 minutes and rinse it all off.  If you then repeat this once a week your skin will become smooth and visible signs of cellulite will disappear.

Beetroot can be used as a Facial Toner: Mix one beet with 1/2 cup chopped cabbage and ¼ cup of water. Blend them together really well so they will sit in an ice cube tray. Freeze the cubes in the freezer. Any time you feel you need to rejuvenate your skin, rub one ice cube over your face. It will feel fresh and rejuvenated. (Best to do before bedtime to allow the stain to naturally absorb).

Beetroot is a Great source of iron: Iron is used in the body for many reasons but mainly for carrying oxygen to the blood cells. Approximately 2/3 of iron in the body is found in hemoglobin (the red protein found in blood).

Beetroot Protects against Heart Disease:Nitrates lower blood pressure because bacteria in the mouth and gut convert it into the gas nitric oxide, which relaxes and widens the blood vessels, allowing blood to circulate more freely. (This natural process may help with headaches and migraines, by allowing the blood to flow).

Lowers blood pressure: A 2010 study carried out by Queen Mary’s University in London found that drinking just one 1 cup (US) or 250 ml (EU) of beetroot juice a day dramatically lowered blood pressure for several hours.

Treats and cures boils and abscesses: By drinking the juice or eating the vegetable, in addition, you can apply it directly to the infected area too by cutting the beetroot and rubbing it on. (Make sure to dispose the used beetroot into the trash after applying to the skin).

Full of fiber: Fiber is an important part of a healthy diet. A diet high in fiber has many health benefits. It can help prevent heart disease, diabetes, weight gain, some cancers, and can also improve digestive health.

It may be a small vegetable but it does pack a lot in!

We will add a recipe for juicing and a soup next!

Many blessings

Mako and Hema