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Healthy eating is so beautiful and satisfying. It creates a balanced harmony among the body, soul, and mind.

Daisied Eggs

Makes 6 Servings


2 tablespoons extra virgin olive oil

3 large bell peppers (orange, yellow, red)

6 eggs

salt and pepper (to taste)

grated parmesan cheese (if desired)

1.  Slice bell peppers into rings that are about ¾ inch thick.

2.  Heat EVOO in medium nonstick sauté pan on medium heat.

3.  Place pepper rings in pan for one minute on each side (they need some time to soften).

4.  Crack one egg inside each pepper ring and cook over low-medium heat.  For runny yolks, cook over heat just until whites are firm.  For firm yolks, cook over heat until both whites and yolks are firm.

5.  Season with salt and pepper to taste.  If desired, sprinkle a little bit of parmesan cheese over the top to compliment the flavors of the pepper.

daisy eggs

Detox Water

Supplies about 48 oz. of water (6 cups), so you can either fill a pitcher or a large water bottle to carry with you for the day.


1 lemon – 5 lemon slices

1/2 cucumber – 5 slices cucumber

1 ginger root – 5 ginger shavings

1 bushel fresh mint – 7-10 mint leaves

Mix all ingredients with 48 oz. water.  Let sit in fridge overnight. Drink throughout the following day. Tip: drink detox water fresh, do not let it sit in the fridge more than one day. You want to get the most use out of those nutrients and detoxifying properties.

Detox WaterToday’s Clean & Green Smoothie

This recipe makes a 20 oz. smoothie.


1 cup almond milk

5 ice cubes

3 cups kale

1/2 apple

1/2 pear

1/2 banana

1 tablespoon ground cinnamon

1 tablespoon chia seeds

1.  Add almond milk, ice cubes, and kale to blender. Blend until ice and kale are chopped and blended with almond milk.

2. Add apple and pear to blender.  Blend until smooth.

3. Add banana, cinnamon, and chia seeds to blender.  Blend until all ingredients are smooth and blended.

Pour into a glass or to-go shake cup and be on your merry way!

Tip: Either freeze the other half of the apple, pear, and banana to have partially prepared ingredients for another smoothie later in the week, or double up on this recipe and store the second 20 ounces in a mason jar for the next day. These ingredients are fresh, so don’t consume this smoothie after more than 2 days.  You may lose the value of the nutrients.

Green Smoothie Photo

Dessert Smoothie

This recipe makes about a 16 oz. smoothie.


2 cups coconut almond milk or regular almond milk (unsweetened)

5 ice cubes

1 1/2 bananas

5 strawberries

3 dark chocolate squares

1 teaspoon cinnamon

Add all ingredients to blender, and mix until blended.  Chocolate chunks will add some crunchiness to the smoothie, so you don’t want them chopped too finely.

Yum, dessert time!

dessert smoothieA Superfood Smoothie

This recipe makes about a 20 oz. smoothie.


1 1/2 cups coconut almond milk or regular almond milk (unsweetened)

5 ice cubes

2 cups kale

2 cups spinach

1 pear

5 strawberries (small-medium size)

1/2 banana

1 tablespoon ground cinnamon

1 tablespoon chia seeds

1.  Add almond milk, ice cubes, kale, and spinach to blender. Blend until ice, spinach, and kale are chopped and blended with almond milk.

2. Add pear and strawberries to blender.  Blend until smooth.

3. Add banana, cinnamon, and chia seeds to blender.  Blend until all ingredients are smooth and blended.

Pour, drink, get energized. Feel super with superfoods!  Enjoy 🙂

superfood smoothie

Homemade Guacamole

Serves about 4 – multiply ingredients as desired.


3 Ripe Avocados

1/4 cup spanish/sweet onion, diced

1/4 cup tomato, diced

2 tablespoons fresh cilantro, chopped

Splash of lime juice (to taste)

Sprinkle of sea salt (to taste)

1.  In a medium-large bowl, combine pitted and scooped out avocados, onion, tomato, and cilantro.

2.  Mash together (using a masher or large spoon) until you’ve reached you’re desired consistency (meaning level of smoothness or chunkiness).

3.  Splash with lime juice and sprinkle with sea salt.  Stir.  Season to taste.  (Some people like more or less lime flavor, and some like saltier food than others.)

Serve with freshly cut vegetables, multigrain or whole grain chips, or over grilled chicken.

* TIP: Avocados are an oxidation resistant fruit.  That’s why guacamole turns brown – and if it doesn’t, it’s processed, which means it’s not truly good for you.  Keep one of the avocado pits to the side, and then place it in the center of the bowl to prevent browning by oxidation.  Also, if you’re wrapping it up for later, make sure it’s airtight so oxygen won’t get to the avocados.  I usually touch the surface with plastic wrap, and then cover that with aluminum foil.

Watermelon Salad

Makes a large bowl.


1 Ripe Medium-Large Sized Watermelon

1/2 cup fresh mint, chopped

1/2-3/4 cup coquito or oaxaqueno cheese

Balsamic glaze (comes in a small bottle)

1.  Cut watermelon, dice into bite size cubes.  Place in a large bowl.

2.  Sprinkle freshly chopped mint over watermelon.

3.  Sprinkle cheese over watermelon and mint.  Coquito is a crumby cheese, so it will crumble easily on its own.  If using oaxaqueno cheese (a Mexican cheese, it’s texture similar to mozzarella), it usually comes in a large cube, so just chop it into small pieces before adding it to your salad.

4. If you’re looking to give this a stronger “fruit salad” flavor, do not add the balsamic glaze.  If you want more of a “garden salad” flavor, drizzle 1/4 cup balsamic glaze over the top of the salad.

Mix ingredients with a large spoon. Serve Chilled.

Sassy Cinnamon Smoothie

This recipe makes about a 16 oz. smoothie.


1 1/2 cups coconut almond milk or regular almond milk (unsweetened)

5 ice cubes

2 cups spinach

2 celery stalks

1 small-medium sized apple

4 strawberries (small-medium size)

1/2 banana

2 tablespoons ground cinnamon

1.  Add almond milk, ice cubes, spinach, and celery to blender. Blend until ice, spinach, and celery are chopped and blended with almond milk.

2. Add apple and strawberries to blender.  Blend until smooth.

3. Add banana and cinnamon to blender.  Blend until all ingredients are smooth and blended.

Pour, drink, get sassy with cinnamon!  Enjoy :)

read below for some health facts on this sweet spice

Summer Fruit Infused Iced Tea

Makes a large pitcher.


4-5 green tea bags (depending on strength you prefer)

1 lemon, thinly sliced

5 strawberries, whole

4 mango spears, whole

1. Boil water and pour into pitcher, leaving about 2 inches at the top.

2. Add green tea bags and let tea steep for about 2 minutes. Add lemon slices, strawberries, and mango spears.

3. Let the pitcher sit out for about half an hour.

4. Strain all ingredients out and discard (they won’t taste very good because all of the sugars are now in your tea).

5. Let pitcher sit in fridge for at least two hours.  Serve chilled, and enjoy!

**If you prefer a little more sweetness to your tea, add some stevia or a Truvia packet. :)**

iced tea result

Steamed Asparagus and Mushroom Medley

Servings: About 6


1 cup water

1 pound asparagus, snipped

1 pound shiitake mushrooms, sliced

Sea salt and pepper (to taste)

1.  Bring water to a boil in sautee pan over medium heat.

2.  Once water is boiling, add asparagus and mushrooms.

3.  Cover pan with top or aluminum foil.  Leave covered, stirring occasionally.

4.  Steam until mushrooms are dark brown and soft, and asparagus is bright green and soft.

5.  Water should be fully evaporated, but if not, strain vegetables.  Transfer to dish and season with sea salt and pepper to taste.

See?  Quick, easy, healthy, pretty, delish..enjoy!


Crispy Clean Kale Chips


1 head of kale, washed and thoroughly dried

2 tablespoon EVOO

Sea salt, black pepper, cayenne pepper

Preheat oven to 300 degrees F

1.  Cover large cookie sheet with foil.

2.  Toss head of kale in large bowl with EVOO.

3.  In bowl, add sea salt, black pepper, and cayenne pepper to taste.  Toss again.

4.  Cover cookie sheet in foil.  Place kale on cookie sheet in single layer.

5.  Bake in oven for 40-45 minutes, until dark green and crispy, but NOT brown.  Let cool.  Store in airtight container.

A crunchy, crispy, clean snack!


Lo-Cal Apple Cinnamon Chips


2 large apples, very thinly sliced (1/8-1/4 inch thick)

Juice of 1/2 a lemon

2 packets Truvia

3 tablespoons cinnamon

Preheat oven to 250 degrees F

1.  Cover large cookie sheet with parchment paper – apples will stick otherwise.

2.  Toss thinly sliced apples in large bowl with lemon juice, truvia, and cinnamon.

3.  Bake in oven for 1 1/2 – 2 hours.  Flip every 30 minutes to be sure apple chips cook evenly.

4.  Apple chips will be done when they’re turning golden brown – about 2 hours.

5.  Allow to cool completely.  Store in airtight container or ziploc bag. (These are fresh apples, not processed, so storing the apple chips in regular tupperware may result in chips being soggy / lacking ultimate crispiness.)

A sweet treat for a healthy lifestyle!

result apple chips

Cinnamon Vanilla Chia Pudding


3 cups unsweetened almond milk

6 tablespoons chia seeds

2 tablespoons organic maple syrup

1-2 tablespoons organic coconut flakes

1 tablespoon cinnamon

1.  Add all ingredients to a large bowl.  Stir until all ingredients are mixed well.

2.  Place in fridge.  Stir once after the first half hour when the ingredients have begun to set, thicken, and congeal.

3.  Return to fridge.  Refrigerate overnight (or for at least 8 hours).

Serve chilled: plain, topped with fresh fruit, or topped with raw walnuts or almonds.

A healthy and delicious dessert!


Skinny Soda

**FYI: I usually make this recipe in a to-go cup or the type of large shake cup I store my smoothies in.  Therefore, I typically make about 16 ounces of Skinny Soda.  Follow the ingredients based on the size of what you’re storing it in.  It’s fine to alter the amount of ice cubes, strawberries, blueberries, and lemon slices with the amount you’re making or the size of your glass/pitcher.  They are, after all, good for you, so have fun with it — one of the beauties of healthy foods!**


3-4 ice cubes

Ice water

Pomegranate seltzer/club soda – room temp or chilled (I prefer chilled)

4 medium sized strawberries – sliced in half to release flavors and sweetness

Handful of blueberries (7-10) – kept whole

2 fresh lemon slices

1.  Place ice cubes in cup/pitcher.

2.  Add 1 part pomegranate seltzer to 3 parts ice water to cup/pitcher. (meaning if you use 3 cups of water, use 1 cup of pomegranate seltzer, etc..)

3.  Add your sliced strawberries, blueberries, and lemon slices to cup/pitcher.  Give your lemon and strawberries a little squeeze to give that flavor release a head start.

Take it on the go, or store it in your fridge to chill. Remember not to leave your Skinny Soda sitting in the fridge too long if you want that fizzy little boost!

That’s all, folks!  Easy, sweet, low-cal, healthy, and affordable.  Get your Skinny Soda on and enjoy!

skinny soda

Sweet Summer Smoothie

This recipe makes a 20 oz. smoothie which is good for about a day.


1 cup almond milk (unsweetened)

5 ice cubes

2 cups kale

1/2 apple

1/2 banana

1 kiwi

4 small-medium sized strawberries

Small handful of blueberries

Small handful of blackberries

2 tablespoons ground cinnamon

1.  Add almond milk, ice cubes, and kale to blender. Blend until ice and kale are chopped and blended with almond milk.

2. Add apple, banana, kiwi, strawberries, blueberries to blender.  Blend until smooth.

3. Add blackberries and cinnamon to blender.  Blend until all ingredients are smooth and blended.

For extra sweetness, add a couple of Stevia drops to taste.  Pour into a glass or to-go shake cup for a sweet summer treat!

Sweet Summertime Smoothie

Fruit Infused Summer Spritzer

Serves 1 (**Squeeze lemon and orange slices as you add them to your drink**)


4 ice cubes

2 ounces of your favorite vodka

1 cup pomegranate seltzer

3 cherries

Small handful blueberries

2 lemon slices

2 orange slices

On the bottom of a chilled glass, add lemon slices and one orange slice.  Top with ice cubes.

Add vodka to glass.

Add blueberries and cherries.

Lastly, add pomegranate seltzer.

Mix well with spoon or shaker. Garnish with second orange slice after squeezing some of it’s juice into the drink.  Serve chilled and get refreshed!


Basil Infused Portobello Burgers

Makes 1 Portobello Burger (Multiply as Needed)


2 tablespoons extra virgin olive oil

2 large portobello mushrooms, washed, stems removed

Sea salt and pepper (to taste)

2 slices of soy cheese (I use soy cheese made from tofu)

1 large handful of fresh basil, rinsed and dried

1.  Set grill to medium-high

2.  Spray large sheet of foil with Pam

3.  Place mushrooms on foil.  Using a brush, brush 1/2 tablespoon of EVOO to evenly coat each side of the mushrooms.

4.  Sprinkle with sea salt and black pepper to taste.

5.  Place 1 slice of cheese on the inside of each mushroom.

6. Place basil leaves all over mushrooms so the flavors will infuse from the heat of the grill.

7.  Grill each side for 5-7 minutes – let the basil move around, the flavors will still infuse.

8.  Once cooked, remove from grill and place mushrooms together (insides, or cheese slices, facing one another).  No bread, no muss, no fuss.  Serve and devour!

**TIP 1: Save your mushroom stems.  They are good in sauces and soups.  Waste not, want not!**

**TIP 2:  For a meatier flavor, cook these while your other meats are on the grill as well – the flavors will be absorbed by the mushrooms.**

IMG_3362Healthy Cuisine Night: French Edition

*App: Mixed Floral Frisee Salad; Sweet Onion Dressing (fat free, oil free, raw, vegan)


Container of freshly mixed frisee greens

1/2 cup fresh grapes, halved and seeded

¼ cup crumbled bleu cheese

Dressing Ingredients:

6 tablespoons apple cider vinegar

1 peeled cucumber

2 cloves garlic

½ large sweet Vidalia onion

8 dates, pitted

2 tablespoons water

Sea salt and black pepper to taste

Dressing Directions:

(Makes about 1 ½ cups of dressing)

Add to blender: apple cider vinegar, cucumber, garlic, onion, dates, water, salt and pepper.  Blend ingredients until smooth.  Taste test to adjust salt and pepper to taste.  May also adjust water to blend or thin as necessary.


Toss mixed greens, halved/seeded grapes, and bleu cheese in a large bowl.  Add dressing; toss again. Serve.



*Main (Bobby Flay’s Lamb Recipe): Grilled Herb Infused Lamb Chops with Tapenade Butter; Organic Quinoa with Fresh Figs & Baby Bell Peppers


8 baby lamb chops, frenched

Extra Virgin Olive Oil

Salt and freshly ground pepper

1 tablespoon Herbes de Provence

Tapenade Butter, recipe follows

Fresh chopped oregano leaves, for garnish, optional

One bag white organic quinoa

5-6 fresh figs

5-6 baby bell peppers (red or yellow for sweetness)


Heat grill to high.

Brush lamb chops with oil and season on both sides with salt and pepper and the Herbes de Provence, pressing the herbs to adhere.  Let marinade for 30 minutes.

Grill for 2 to 3 minutes per side or until slightly charred and cooked to medium-rare doneness.

Serve 2 chops per person topped with some of the Tapenade Butter. Garnish with fresh oregano, if desired.

Tapenade Butter:

1/4 stick unsalted butter, slightly softened

3 anchovy fillets

3 cloves garlic, coarsely chopped

1 teaspoon chopped lemon zest

Pinch red pepper flakes

1/2 Kalamata olives, pitted and coarsely chopped

Salt and freshly ground black pepper


Place butter, anchovies, garlic, zest, and pepper flakes in a food processor and process until smooth.

Add the olives, salt, and pepper and pulse until well combined.

Scrape the mixture into a bowl, cover with plastic wrap, and refrigerate for at least 1 hour before serving, if desired.

Remove the butter from the refrigerator 10 minutes before serving to soften slightly.


Boil and cook white organic quinoa.

Once quinoa has absorbed all water, add 1 cup figs, chopped, and 1 cup baby bell peppers, diced, to pan.

Season with sea salt and black pepper to taste

Simmer over low heat for 5 minutes to let flavors fuse together.  Serve with grilled lamb chops.



*Dessert: Raw Vegan French Chocolate Silk Pie; Raw Vegan Vanilla Ice Cream

Crust Ingredients:

1 cup pecans

8 medjool dates, soaked for a few minutes then pitted

1 teaspoon cinnamon

1 cup shredded coconut


Soak dates in water and then pit (a few minutes is all they need).

Meanwhile, blend pecans, cinnamon, and coconut together in blender.

Once that blend is thoroughly mixed, add in the pitted dates.

It’s done when it goes crumble to a sticky lump.

Remove from blender and press into a pie dish – no baking necessary.  Place in fridge to harden while you make your filling.

Filling Ingredients:

2 avocados

1 banana

1 cup organic cocao powder, unsweetened

½ cup honey

5 drops Stevia

¼ cup water


Add all ingredients into the blender.

Blend until creamy and sweet to your satisfaction.  Add more stevia drops if desired.

Pour the filling into your pie crust and let pie sit in fridge to set and harden for a few hours.

Ice Cream Ingredients:

4 peeled, frozen bananas

1 tablespoon pure vanilla extract

¼ cup unsweetened almond milk

3 drops stevia


Add all ingredients to blender.  Blend until all ingredients are mixed and bananas have a smooth, thick consistency, similar to soft serve yogurt.  Serve right away.


Fit Soul and Spice Immunity Shot

Makes 1 Dose


Juice of 1/2 a Lemon (keep squeezed lemon half to side to refill with ingredients)

2 Fresh Cloves Garlic, chopped

1 Teaspoon Honey

1/2 Teaspoon Sea Salt

1/8 Teaspoon Cayenne Pepper

1.  Cut lemon in half.

2.  Dice garlic into very small pieces.

3.  In separate ramekin or small bowl, add lemon juice, diced garlic, honey, sea salt, and cayenne pepper.  Mix well.

4.  Pour all ingredients from ramekin back into your lemon half, using it as a type of edible “cup.”

5.  Eat entire recipe from lemon half, and eat the pulp/”meat” inside the lemon as well for a higher vitamin/nutrient intake.

Not the tastiest snack, but my FSS Immunity Shot works as a natural remedy, my friends, and it will work it’s magic on your body quickly!  Feel better and stay healthy.

immunity shot pic

Organic Hot Cacao

Serves 2


2 cups unsweetened vanilla almond milk

2 tablespoons raw organic cacao powder

5-10 Stevia drops, depending on your personal preference for sweetness

1.  Add milk to medium size pot, stir slowly until warm.

2. Add raw organic cacao powder, stirring constantly as it dissolves into almond milk.  Bring to a simmer, continue to stir constantly.

3. When ingredients come to a simmer (begin to bubble around the edges of the pot), add preferred amount of stevia drops.

4. Continue to stir until mixture becomes thick, creamy, and smooth (natural cacao takes some time to completely melt, hence the constant stirring to avoid burning or uneven melting).

5.  Remove from heat.  Pour into two mugs.  Let cool for about a minute.  Serve.

hot cacao

1-2-3 FSS Detoxification Juice Cleanse

Drink my FSS Detoxification Juice Cleanse throughout the day for 3-4 days.  Accompany it with green tea, warm lemon water, and water.

Directions Per Serving (about 20 oz)  You’ll need 6-8 servings per day to stay energized, nourished, and to keep the detoxification properties working.


1/2 teaspoon cayenne pepper

¼ teaspoon sea salt

½ teaspoon ground cinnamon

3 Stevia drops

3 tablespoons organic maple agave syrup

4 fresh ginger shavings

Juice of ½ lemon

Juice of ½ orange

20 ounces water


I make my cleanse in a 20 ounce shake cup, and then the rest of my servings for the day in large Tupperware containers (if going to work) or a couple of large pitchers (if staying home).  Store remaining servings in a refrigerator.

Add cayenne pepper, sea salt, ground cinnamon, Stevia drops, ginger, and syrup to your cup of choice.

Add both your lemon and orange juice to your cup.  I leave a little bit of the orange flesh in the cup to increase flavor and have something to snack on as I drink throughout the day.  (This is an especially good tip for your first liquid cleanse, as you’ll mentally be craving something to chew on at times.)

Add water.  Shake juice up for about a minute to combine thoroughly.  Add some ice cubes to chill your cleanse.

**Where to get your ingredients:

Trader Joes: Cinnamon, Liquid Stevia Drops, Organic Maple Agave Syrup

Most supermarkets: Cayenne Pepper, Sea Salt, Fresh Ginger Root, Lemons, Oranges

Cleanse IngredientsOoey Gooey Clean Cupcake Bites

Makes 12



3 cups dates, soaked and pitted

3 cups almond flour (almond meal)

¼ cup unsweetened vanilla almond milk

½ teaspoon pure vanilla extract


3 bananas

9 tablespoons PB2

3 tablespoons water



Grease a mini cupcake pan with coconut oil spray (makes removing the molds easier later on).  I buy my coconut oil spray from Trader Joes.

Add all ingredients to a blender or food processor.  Once smooth and blended well, press the batter into mini cupcake molds.

Place in the freeze for 1 hour to set.


Prepare your pastry tip by assembling your tip of choice and your pastry bag or tube.  I actually prefer using Ziploc bags by poking a little hole in the corner for my pastry tool to push through.  I find them more durable and manageable.  I opt for a 5mm star shape for my cupcake frosting.

Add all ingredients to a blender or food processor.  Once smooth and blended well, pour into your pastry bag.

Place your frosting in the refrigerator for 1 hour to harden and prepare to mold.

After one hour, remove all ingredients.

Carefully remove your cupcakes from the molds and place them on a dish.  If they’re being stubborn, try using a sharp knife to loosen the edges.  Then they should slide right out.

Holding your pastry bag, slowly frost your cupcake by using a circular, swirling motion from the middle outward.

Serve or return to fridge until ready to eat.

ooey gooey cupcakes 1A Clean Foodie’s Pesto Dream

Makes 2 Entrée Servings, or 4 Small Pasta Sides


1 bag Shirataki Noodles

1 tablespoon extra virgin olive oil

1 tablespoon freshly chopped garlic

5 cups fresh basil, washed and dried

2 eggs

Sea salt and black pepper to taste

2 ripe avocados

Grated soy parmesan cheese (for diners to self serve)


Prepare Shirataki Noodles and place aside.  (See ‘Get Down With Guilt Free Pasta’ entry for directions.)

Prepare avocados: cut in half lengthwise, remove pit, scoop avocado out and mash in what will be your serving bowl until smooth.  Place aside.

Heat sautee pan to medium-high.  Add extra virgin olive oil.

Once oil is heated (about one minute), add garlic.

Once garlic has softened, add prepped noodles to sautee pan.  Stir to coat evenly and heat, about one minute.

Add 3 cups basil to pan, stir until mixed in evenly.  Continue to stir until basil is cooked and wilted.

Crack eggs over ingredients in pan.  Let eggs sit for about a minute and begin to cook.  Then, using a fork or wooden spatula, rapidly scramble the eggs, mixing them into the other ingredients as they cook. They will be fully cooked and scrambled to their proper texture throughout dish after about 2 minutes.

Add sea salt and black pepper to taste.

Add avocado to pan.

Continue to stir for about one minute all ingredients are well mixed and hot, creating a thick and creamy texture.

Transfer pesto dish to your serving bowl.  Mix one cup of basil into the bowl.  Top dish with remaining basil.

Serve hot and fresh with small serving bowl of grated soy parmesan cheese.

Shirataki Noodles are an FSS favorite!


10 thoughts on “Recipes”

  1. I really have to try this, gonna pin it so I remember

  2. hi….thanks for the follow. I love your blog ! :)…happy to have found it

  3. At the moment I’m in the process if researching a decent blender to buy because the cheap two I’ve had so far are literally cheap and nasty and take 10 goes to actually blend anything.
    Once I find one I will definitely be coming back to try these smoothie recipes, (making healthy smoothies is my main reason for getting a better blender).
    Your detox water looks like a great idea too… I’m starting that one right away!
    Thanks 🙂

  4. Neat looking blog and terrific photos!

  5. I’m going to try the detox water! Cool! Love the description of your blog. Keep it up!

    • Thank you very much! You’ll love the detox water, keep checking in for many more related posts AND check fitsoulandspice out on Instagram for even more tips 🙂

  6. Frozenfire said:

    Awesome 🙂

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