Tag Archives: Healthy Eating

Why wait to look after your health?

Don’t wait for there to be a problem for you to pay attention to your health.

I’ll be surprised, if like me, you don’t know of at least one person going through cancer treatment at the moment.

It’s a fact of life that some people will be diagnosed with cancer however I believe we should all be thinking about preventing it, along with other diseases as much as we can.

Crime of the century – did you know that currently in the USA 1 in 5 people smoke, a dramatic drop from 50% in 1964 however tobacco still kills more people than HIV, alcohol, illegal drugs, suicide and murder combined!

I don’t particularly want to live until I’m 100, but I do want to prevent as many diseases as possible so it goes without saying that I don’t smoke, and actually never have  When I met up with my husband I was glad he was an ex smoker. Sadly he did restart at a time of extreme stress but he is now a total non-smoker as is my mum who gave up in her 60’s, a bit later than she should as it had already done damage so she now has to take daily medication before every meal for periphery artery disease.

So all I’d like to share here is that if you or someone you care for is still smoking there is so much help out there to stop smoking such as patches etc but how about hypnotherapy which I know really works for a lot of people.

Why wait – you health is precious.

As well as cutting out the bad habits which also include alcohol, stress and negativity, lack of sleep and rest, sugar, lack of exercise and movement etc we also need to nourish our body with as many nutrients as we can.

That’s why you may know I am a fan of #eatmoreveg. A colourful plate of vegetable should be a must for at least one meal a day, every day, every week, every month, every year.

You are what you eat so why not fill your body with all the vitamins and minerals that nature has given us and fight disease from inside.

VEGETABLES ROCK 🙂

courgettes

Here is one of my favourite vegetables that I always order an extra bag of in my Riverford vegetable box each week – courgettes, and they are in season now in the UK.

I’m sure many of you will have discovered spiralizing courgettes is a healthy way to reduce your starch intake and use in place of noodles and pasta.

They are also great griddled. Peel or slice hearty strips and cook for a few minutes on a griddle or in the oven. Serve as a side dressed with feta, chilli and parsley or just add into a salad for an extra boost.

Grated raw courgette is also prefect to throw into an omelette or into some pastryless mini quiches with some turkey or bacon.

Why not try them baked in a cake as an alternative or addition to a carrot cake or even as a way to add some moisture and bonus nutrients to a chocolate cake.

Did you know I have a 90 recipe cookbook full of gluten free breakfasts, lunches and dinners- you can find out more here

Curry night

Often curry is a dirty word!

It shouldn’t be as there are loads of benefits of spices such as Tumeric which is great for inflammation in the body.

Clients often don’t want to let me know that they were out for a curry or had a take-away probably because there is the potential to go way off track with your healthy diet on curry night.

Screen Shot 2015-07-30 at 10.01.00

So you start with the poppadoms and pickles

Then you have a few deep fried bhajis, followed by your lovely curry in a lot of sauce, so you mop it up with a nice naan bread and a huge portion of rice.

Meantime you are washing it all down with a few ice cold singha beers

Am I right?

Is this your version of curry night?

If it is, and it is once in blue moon, then fill your boots but if it happens quite frequently then I’m not sure you are going to get the weight loss results you might be looking for.

How to make it better:

1. Go easy on the sugar filled pickles

2. Do you need a naan bread and rice – choose just 1 and share a portion of rice as often they are way more than you need

3. Choose a tandoori or tikka dish that is cooked dry rather than swimming in oily ghee. It is still super tasty but the next day you will feel much better.

4. Drive so someone else can drink all the singha beers 🙂

Simple changes can make getting results easier and if you’d like to get some dairy and gluten free curry recipes then check out my Clean and Lean Curry ebook here

 

 

Gut feeling

So during the hottest week of the year I had to get a loan vehicle as mine was in the garage for repair and although I rarely use the air- conditioning, the fact the hire vehicle didn’t have any really threw me! Luckily the fact is was diesel wasn’t a problem as that is what I use normally.

BUT…

If I had put petrol into it I dread to think how much time, hassle and money I would have used to sort it out.

So why is it that we often put the wrong fuel into our bodies and wonder why we feel sluggish, tired, have bad skin, brain fog, have aches and pains, indigestion or anything else that just generally makes us feel – yuk.

Yesterday I donated blood and was chatting to someone whilst we were enjoying our well deserved tea and biscuits after donation, and I’m not sure how but we got onto subject of digestion and he said he was off to buy his wife some probiotic yoghurt drinks. The conversation reminded me that I should do a blog post about gut health.

Ever thought about the phrase we use “gut feeling”?

Well it is because often our gut (digestive tract) is referred to as our second brain and that’s why if we don’t treat it properly we won’t be firing on all cylinders.

“We are what we eat” yes but really we are what we absorb and given our gut is filled with billions of bacteria (good and bad) then our top priority should be to assist digestion and absorption as much as we can.

Ofcourse firstly we need to avoid anything that we are intolerant of – common ones are gluten and dairy and often people aren’t great with soy or even eggs.

Following on from that we should support our system with natural foods in their original state, with plenty of raw fruits and vegetables for their enzymes.

As well as eating vegetables at every meal then you can boost your enzymes and digestion by having a daily greens powder such as Lean Greens, especially important if you are way on business or holidays or just when you can’t get access to as many green vegetables.

I was recently telling the story of when I was travelling in Hungary and Czechoslovakia about 22 years ago (yikes some of you might were probably in nappies then!) that the food was really stodgy – dumplings, bread and some meat and NO green or raw vegetables. I was constipated and felt awful 🙁 The supermarkets literally had big gaps on shelves where there were things missing and there wasn’t much of anything in the supermarkets (makes you realise how very lucky we are in the UK) so one day when I saw a man selling cucumbers on the roadside, yes that is all he had, I grabbed several and started chomping away as my body was telling me that is needed fibre and enzymes.

Luckily we have no excuses not to eat well except maybe laziness 🙁

Have you ever taken antibiotics? If so watch this…

Anyone who has taken a course of antibiotics (which are prescribed to kill the bad bacteria but unfortunately also kill the good bacteria in our gut) should follow up with a course of probiotic capsules which you can buy in good health food shops.

As I told the man at the blood donation, I’d avoid the Yakut and Actimel type drinks as they contain sugar and are an expensive way to get what you can better in a capsule. (plus for me I don’t believe in all that packaging which we have to dispose of).

Another great way to get some fibre and good bacteria into the gut is through raw sauerkraut that you can buy in good health food shops. It is fermented cabbage and great to add alongside your meals to help digestion.

11159452_10155485040280384_8328803398240685022_n

There is far more detail that I could go into but I just want to make it simple and this post is already long!

As a side note if you have never donated blood then why not give it a go – apart from the free teas and biscuits, it is also a great way to get your iron levels checked. I’ve been donating for years (infact I recently got my 25 donation certificate which was a lovely surprise) and I’ve always passed the first check for iron levels but yesterday I didn’t so they did an extra test and I was fine to donate. It made me think though that it is a good way to see if you are low on iron (which can make you feel tired) which many people are due to poor diet or lack of absorption which highlights the importance of gut health. A bit like coming to trial week at Zest Bootcamp, I say to people why not try it as you will never know until you have a go. If you’d like to find your nearest blood donation session click HERE

have a great weekend

Zita 🙂

Ps If you are near Bath and would like to join Zest Bootcamp for a trial week then click HERE  

 

 

Healthy Chocolate Brownies

Did you know that today is Food Revolution Day?

The only reason I know is because in 2013 I volunteered to be an ambassador for this initiative started by Jamie Oliver that has spread worldwide in the endeavour to educate and inspire children and adults to learn where their food comes from and how to cook healthy food .

So it may seem strange that the word healthy and chocolate both feature next to each other! However this is the perfect way to get children involved in cooking something they will enjoy.

11179956_10155469424345384_6063317329815875304_n

Here’s how with these gluten free, dairy and sugar free chocolate brownies that everyone seems to love, especially those with with food allergies or intolerances who would like a sweet treat.

The secret ingredient in these is….sweet potato that is packed with nutrition and taste great.

SWEET POTATO BROWNIES

  • 2 medium/large sweet potatoes
  • 14 medjool dates- pitted
  • 80g ground almonds
  • 100g buckwheat or brown rice flour
  • 4 tbsp raw cacoa powder
  • pinch salt

Pre heat oven to 180C (fan 160)

1.Peel sweet potatoes, cut in chunks and steam for about 20 mins until really soft

2.Remove and allow to cool slightly

3.Add to food processor with dates, blend until smooth and creamy

4.Put all other ingredients in a bowl, then add date/potato mixture

5.Stir well – (This may be quite difficult and you may think its really dry but dont panic)

6. Place in baking dish/tray and cook for 20/30 mins until skewer comes out clean

7.Remove from oven and leave to cool in tray for 10 mins (REALLY IMPORTANT STEP)

After this time they can be turned out to finish cooling and cut into squares – enjoy!

So if you believe in helping spread the word about how easy and important healthy eating is for a future generation of happy, healthy children and adults then feel free to share this recipe.

If you’d like more ideas that the whole family will love then check out my cookbook with 90 recipes for breakfast, lunch and dinner ideas that are tasty, quick and of course good for your mind and body. There are smoothies, soups, hot meals and many ideas you may never had thought of but will be favourites for a long time. Click here to find out more 

Enjoy the brownies

Zita 🙂

ps If you eat too many brownies and want to work them off then join our next trial week at Zest Bootcamp in Bath – click here 

 

 

Delicious dates

I was at a networking meeting yesterday doing a presentation about my business to a group of ladies and as I’m sure you realise by now I love my food so thought I’d make them a little healthy treat to have with coffee after lunch.

Although I could have found a recipe I just thought I’d freestyle again so popped into the shops to get some dried fruit and nuts and see what I could whip with some of the staples I always have in the cupboard.

Given that one lady was gluten and dairy intolerant I wanted to make them as “clean” as I could.

Good news is that they went down very well with the business ladies and even the guys that I train who are in a band liked them so different type of people gave them the thumbs up 🙂

Why not get your children making them with you as they are a great natural alternative to all the sugar laden snacks that the supermarkets have available for children.

Dates are a great way to add natural sweetness to recipes but if you have any blood sugar issues or are trying to lose large amounts of body fat then go easy on them and make them an occasional treat. They are great source of iron and potassium and important dietary fibre.

Screen Shot 2014-11-11 at 15.44.59

DATE & NUT BALLS

These healthy sweet treats are gluten free, dairy free as well as only containing natural sugars, good amounts of fibre, protein and healthy fats.

250g dried apricots

250g dates

250g walnuts (could use any nuts)

2-3 tablespoons of organic virgin coconut oil

2-3 teaspoons of cinnamon

2 tablespoons chia seeds

Splash of coconut water (could use water)

Few tablespoons of peanut powder*

Lot of sesame seeds to roll balls in at end

Put everything except sesame seed into a blender and mix well. Make into small balls in your hands then roll in lots of sesame seeds.

These made about 40 treats and they are best stored in the freezer or fridge. Also I think that maybe adding some more nuts, a few spoons of almond or peanut butter or even some raw cacao powder might taste nice and make it slightly less sweet. Why not experiment as that’s exactly how I came up with these 🙂

IMG_1524

* This gives you taste and protein without the fat so great for cooking. I found it in Tesco but you can buy online as you can any of the ingredients you cant find in health food shops. I often add it to smoothies for a lovely taste.

Enjoy!

Zita

ps If you would like 90 recipes that are gluten free, packed with good nutrition and easy to prepare then have a look at my recipe book HERE

Sweet treats

If you have been reading my blog for a while you will know that I love food!

And I also like a sweet treat now and then 🙂

sesame energy balls
In an attempt to create “cleaner” healthier versions of foods, as a way to not feel deprived, I love to see if I can make dairy, gluten and sugar free versions of different things. Sometimes it works – sometimes it doesn’t!

This is how I do it….

1. Decide what I am in the mood to create
2. Throw a bunch of ingredients into the bowl
3. Taste it and if it seems ok, test it out on Mr Z
4. If we both like it then I might do a further taste test out with Zest Bootcampers as they are always VERY honest!
5. Type up the recipe properly for me to keep and to share if I’m feeling generous 🙂

Luckily these “energy balls” seemed to go down pretty well so here is the recipe:

Energy balls

Actually that was my scribble as I made another version (not photographed) so here is the recipe in full

1 cup of dates

1/2 cup of dried apricots

2-3 tablespoons of (sugar free) nut butter e.g. peanut, almond or cashew

1 tablespoon of virgin coconut oil

1/2 cup ground almonds

Optional extras

1/4 cup sesame seeds

cinnamon powder

vanilla powder or vanilla bean paste

1 teaspoon of chia seeds or ground flaxseed

Blend everything well in a mixer then make small round balls in your hand and leave as they are or coat in sesame seeds as I did in the photo or you could try desiccated coconut.

This makes 10-15 balls depending on size.

Store in fridge (or freezer if you want to make them last).

Just realised these are also raw and vegan as well as being dairy free, sugar free and gluten free (just no good if you are allergic to nuts)

These are perfect when you’d like a sweat treat and great for kids too. They contain good fats, natural sugars, some protein and fibre too but like any treat you don’t want to eat too many otherwise your jeans will get tight!

I do also have a COOKBOOK with 90 recipes that are gluten, dairy & sugar free – 30 breakfasts, lunches & dinners that the whole family will love – plenty of customers have told me in the past.

For any of you in Bath who would like to exercise outdoors with like-minded people to improve your fitness, health, body shape, energy levels and to feel more positive and happy – then why not join our next 4 week bootcamp that starts on Monday 29th September. You can come for a trial week to see what you think – find out more here

Have a great weekend

Zita

Stop eating C.R.A.P

Until yesterday I was going to write about gratitude – which I still will on another blog post but I changed my mind as had to get this off my chest.

It seems the no make-up “selfie” has gone crazy on Facebook over the last few days and whilst I love the intent and the fact it’s raising awareness and money for breast cancer – a cause VERY close to my heart, I have a different approach.

stop eating crap

Yesterday I was in a major chain supermarket filming some educational nutrition information about how to choose the best foods for an online programme I’m running. We chose a large store so the ranges on offer would be as wide as possible and it truly shocked me how much rubbish is on the shelves.

I honestly hadn’t even heard or seen a lot of the brands of food and drinks that were on offer – is that because I don’t watch much TV or read magazines where they are advertised maybe? It could be that I use a fruit and vegetable box scheme for the majority of my foods, as well as farm shops, health food shops and I also prefer smaller supermarkets for other bits that we need.

Ok I know many of you have children and you need to shop for everything in one place to make life easier but really I’d say that 75% of what is there you DO NOT need. The cereal aisle for example, which I call the sugar aisle, is immense and squashed down the bottom on a tiny shelf we finally found some organic porridge oats – which are not only “closer to nature” the way I prefer to eat, but also work out much cheaper bowl for bowl than some of the so called “healthy” mueslis and granolas.

Want to get fat? Then check out some of the ingredients in a yoghurt – double cream, sugar, butter!!! Yes steam started coming out of my ears when I read that – can you believe it!

As you may realise this subject is one that I am super passionate about and I could talk all day about it. We got half way around the supermarket before they came over and told us to stop filming as it wasn’t allowed… kind of expected that to happen 🙁

So whilst breast cancer is not always straight forward I understand, we have got to start thinking more about what we put in our bodies, hence I write and say what I do to help people understand the truth and not what the food manufacturers and media mostly tell us, but in the end it is your choice of course.

Anyway here is a photo of a sugar, wheat and diary free “experiment” that turned out really well….

beetroot choc protein bites

I’ve just had one of my cookbooks reprinted so if you struggle with ideas of what healthy meals to prepare that are easy to make and taste great I recommend you have a look as I think you might be surprised. The 90 recipes are sugar and wheat free, and mainly dairy free too. Many of the mums on our online programme have said how they now love some of the fruit smoothies as alternatives for breakfast, as well as the fruit pancakes which everyone loves! For dinner the kids seem to all love the Spanish meatball recipe so check it out HERE

have a great weekend and if you are in Bath don’t forget you can sign up for a trial week at our outdoor bootcamp classes to see how we can help you feel healthier and happier.

Zita

ps Recipe for these chocolate treats coming next time as this post is long enough already.  You can sign up above for my 7 day detox and then you will the first to know about my future blog posts to make sure you don’t miss out:)

Follow the rainbow

Happy New Yeer – better late than never!

I decided not to talk about New Year resolutions as for many people it’s all about taking things out of their lives, such as smoking, sweets, chocolate etc.

Why not think about what we can ADD into our lives in 2014 – (more patience and kindness wouldn’t go amiss from what I see on the streets and roads most days)

Try increasing the amount of:

1. Sleep

2. Water

3. Raw fruits and vegetables

4. Fresh air

5. Movement

Add a little of these everyday and see how much better you feel, maybe on week 1 you focus on getting to bed earlier, once you’ve nailed that add in the water etc. The key is to stick to it for the whole 3-4 weeks for it to become a healthy habit – don’t dip in and out otherwise it won’t be as effective long term.

colours of foods

Nature is pretty clever, crazy how we ignore it and end up eating packaged “dead” , beige food most of the time!

Yesterday I shared this quote on Facebook which seemed to baffle a few people:

“mosquitoes seek the stagnant water, but do not cause the pool to become stagnant” eat properly, hydrate, move, sleep, go outdoors, relax

What is means is that we need to to care of the “pool” our bodies and then the “mosquitos” the bugs, viruses etc will not take hold as we will not be an attractive “host”, instead our immunity will be strong and the invaders will not be able to take hold.

Eating the colourful foods above is a great start.

This week I’ve had some great feedback from women I’ve met which I wanted to share with you.

One busy working mum of 2 was moving house before Christmas (can you imagine the stress of that!) and she started taking Lean Greens to keep up her energy and immunity and it worked much more than she expected.  T

The other lady did my 7 day detox after the New year, lost 8lbs and said she found it easy.

Both of these show how important it is to put the right fuel into our engines, just like our beloved cars.

So if you feel like you need a focus to get back on track with the healthy eating and exercise but don’t know where to start then the online 21 day shape up plan would be perfect for you. In the past people have lost significant amount of weight, inches and felt amazing after doing the programme that you can do anywhere in the world as you don’t need to come to our classes. All the workouts, nutrition, mindset information is laid out plus you get a support group that are going through the programme together. We start on Jan 20th so check out this page to find out more –Click here

Have a great weekend

Zita

ps If not today, when? >>>21 day shape up please<<<

Jamie Oliver’s Food Revolution Day BATH

FR-logo Bath

It started in the winter when some Fitness Professional friends of mine mentioned about becoming a Jamie Oliver Food Ambassador. I’d not actually heard of Food Revolution Day at that point so researched more via the website and the idea appealed as I love food – cooking and eating plus any way to meet more members of the community is great as it’s hard when a lot of my work is done from home sat infront of a computer. So I applied to become a local ambassador for Bath and Somerset and this is when I was first introduced to the lovely Sarah Curl who was my main point of contact throughout the whole process.

A brief summary of my background before I continue is that I was born in the UK to an English mother (who is a great cook) and a Portuguese father who loves to eat. Evening meals were always a focus and we sat down together at the table and despite holding down a full time job and bringing me up my mum always cooked from scratch. I also learnt from her mainly by watching and to this day I still don’t really like to follow recipes (often foolish) as I like to “freestyle” and throw a bit in see what happens and cary on etc! Going to Portugal for our holidays also meant sitting around big table with the family and friends and eating grilled sardines, Bacalhau (salted cod) and bean stew amongst other things. This communal love of cooking, eating and sharing is the essence to me of what Food Revolution (FR) is all about, in addition to the education element for children, so I wanted to be part of bringing this into UK homes and families as I see it is sadly so lacking in comparison to Portugal and other foreign countries.

My working background included 5 years working in highly stressful marketing agencies before I switched careers to become a Personal Trainer 15 years ago. Before this change I was fat, unfit, ill, tired and not the real Zita that I am today due to poor lifestyle choices. I now love to work with other people and share my knowledge and skills of how to use diet, hydration, exercise, sleep and other lifestyle changes to maximise their potential and be disease free and happy. I run group exercise programmes through Zest Bootcamp, do 1-1 Personal Training, have cookbooks and I also created a fitness product called the Ztrainer in 2010.

Life for me is busy too and has it’s ups and downs including bereavements, house moves and other challenges but the foundation is still built on trying to be the healthiest I can be and when I see people and children who look sick and tired I want to help them so going back to Food Revolution Day (sorry as I got a bit sidetracked) this is why I signed up as a voluntary ambassador.

Months went by and May 17th seemed like ages away and I just couldn’t decide what I should do for FR day but once it got to April I really HAD to sort something out so off I went in organising my community event in Bath. I secured a great outdoor (covered) space near Sainsburys in Bath called Green Park Station and huge thanks to Dan from Ethical Properties who was very helpful through the whole process.

FRD food pic

Next I needed to get some great people along and luckily I knew a few already and several people gave me names of other people I should ask. After sending emails to many, many people and not getting replies I realised that I needed to see people in person to share my passion face to face and get them excited about taking part so off I went knocking on doors. Sadly so many people had to say no as Friday was their busiest day and they just didn’t have the manpower to send someone along but after a few “pleeeaaaassseeee” will you come I got the following local people to come along.

Bini Ludlow from Sweet Cumin Indian Cookery School shared her simple omelette recipe with spices that tasted great. She also shared some of her homemade chutneys and other delights.

Noya from Noya’s Kitchen showed us how to make some super-simple spring rolls and children and adults alike had a go.

Sarah Jane from Minky Kitten cakes brought her tasty cupcakes ready to be decorated by children (and adults)

Debbie from Bath Harvest Oils had her various Rapeseed Oils to taste and try.

Celia and Kirsty from Newton Farm Foods made and shared burgers made with their beef.

Rina showed and shared her raw foods including chocolate, a green smoothie and other bits & pieces.

Simi from Simi’s Kitchen brought along plants and flowers she had picked that morning including wild garlic and shared some foods that were great to eat with these flowers and plants.

Anna from Faulkand Veg who run a local fruit & vegetable box scheme ran a great quiz for children to find certain foods around the event and then come back to collect a free piece of fruit as a prize

Cat from AtCatherines made some simple stirfries that the whole family love

Riverford Home Delivery were showing their vegetable boxes and other ingredients/fresh foods they can deliver in Bath

Jamie at Home had kitchen equipment to share that can make cooking at home easier

We also had Chilli Hut Bath, Maria from Nourish and Littleton Mill all taking part and I had a simple smoothie recipe to handout for people to try at home as a way of getting spinach into a drink that no-one would taste!

IMG_5590

I set up a community Facebook Page which was the hub of sharing with people what was going on on May 17th and I see as a place for the rest of year for us to share recipes, ideas, education with each other https://www.facebook.com/BathFoodRev

How was I going to tell everyone about it (apart from telling all my friends, clients, bootcampers etc)? Flyers – Kate one of our very kind bootcampers offered to design the flyer and Dave Dixon from Minuteman Press kindly printed them free of charge. I spent a long day going all across town putting flyers on noticeboards, leaving them in cafes, public places and handing them to clients, friends etc to share at school or anywhere they could. The ladies in the WIBN networking group I go to were great in sharing the event on Facebook and Twitter too.

Twitter was a great way to spread the word in the local community and we used #FRD2013 as much as possible. I sent press releases out which the local papers didn’t pick up and print but Lisa from Bath mums did which was great as we want to share the event with parents who might not have heard about it

A few days before the event I contacted Bath On TV who came down to film part of the event and this has been a great way of us sharing what we did so that next year we can get even more interest. Talking on camera is a bit scary so well done to Bini and Anna who did a great job.

Finally Friday May 17th arrived and I knew that people all around the world were doing things too. We started at 11am and had balloons all around the area to jazz it up plus kids love balloons so we could give them away. Everyone had free recipes to give away and there were tastings, demos and general information to help educate people. We ran until about 5.30pm by which time most people just wanted to head home after work.

Here is a link to the video of the day VIDEO

Yes it was a lot of work to organise, it was hard to get people involved and excited and I was exhausted but there was a great buzz and energy during the day and I met some lovely people who all want to help educate and help people so worth the effort. Knowing that you were doing something in your local area along with thousands of people around the world made it special and having the Food Revolution Facebook group for all of us ambassadors to share our events/ideas etc meant that we never felft alone.

HUGE THANK YOU TO EVERYONE INVOLVED IN ANY WAY including my husband who came and along on the day.What we learnt – more awareness was needed prior to the event to get more members of the public along and maybe my idea of having someone in a banana suit handing out flyers would have got people to come and stop by. As it was a school day it was only pre-school children that came and at 4pm after school we didn’t get the children and parents that we expected so maybe next time we get schools to bring children along for 45 mins and take part. I’d love to get more volunteers to help with making next year an even bigger better event so if you are local please do get in touch on 07970 988128 or email fitnesszita@gmail.com.

Here are some photos of the day and there will be more coming soon…

IMG_5594 IMG_5595 IMG_5596 IMG_5597 IMG_5599 IMG_5600 IMG_5601 IMG_5602 IMG_5604 IMG_5607 IMG_5610 IMG_5612