Consequences

So, after my frustration with a low fat, high fruit raw vegan diet and my longing for having more fun with food again without feeling guilty (I am human after all), I get to experience the consequences. Some things I have learned in the past few weeks:

• Having a soy cappuccino at Starbuck's equals a sleepless night.
• Eating meals at restaurants which contain salt, heated oils and sugar are not a good idea to improve my skin condition.
• Eating cooked food is not going to kill me (right away ^^).
• I feel very clearly that I long for a low fat vegetable based diet. I know I am doing great with vegetables. I am longing for the plain steamed sort of dishes, along with herbs etc.
• I like green tea and oolong tea and if I drink them not in the late afternoon they don't cause any big problems with my sleep, and they make me feel good and mildly energized as well as help to sharpen my mind.
• I don't need salt. Why are they putting that stuff into everything again?
• I don't need oil. Seriously. Who came up with this?
• I really enjoy the taste, smells and textures of Thai vegetarian food.
• I really appreciate to have pleasant to no body odor, good deep sleep, a flat stomach, healthy digestion and glowing healthy skin. Heated oils, lots of salt and refined sugar are not taking me there. 
• Searching for fun is not a bad idea nor is it a sin.
• I can have a deeper satisfaction with my life if I take radical care of my self, internally and externally.
• If I am 100% honest with myself I can see that eating those foods I have been ingesting is not what I truly want.
• There are so many things in life that can be fun. Food is only one of them.
• I fell in love with Yoga, and I really enjoy cycling and running, as well as hiking and reading - and, of course, dancing and hooping. 
• I can still make my food fun - I simply need to take care of this myself instead of relying on others.
• I can find a diet that makes me happy - emotionally, physically, spiritually, mentally. I think and feel I already have a clue what that diet may look like. In fact, I have been clear about this for about one or two months now. I have just needed some time to get to experience other things in order to be certain about my next move. That time wasn't wasted - it brought me clarity.
• I love my life, I love myself for the choices I make and the consequences that come with it as it promotes my personal growth.
• And yes, others might look at me and observe what I am doing as failure. Finally I am in a place where I can smile at that. They don't know what I know, they don't feel what I feel. They do what they do and experience what they experience, they get their results and make choices according to that. And that is what I am doing as well.
• As I have no clear goal except for experiencing my life in all authenticity, I don't have failures anymore in my life - that is a mental program I no longer subscribe to.
• My mind is like a theater, a movie, a TV show. There are some films running that I know already - they are getting old. It's ready for a new tape, I am ready for switching the channel. And that is a channel called unconditional love.

Peace everyone!

expressing gratitude for every meal

Today I want to talk about the importance of being grateful for our food. Growing up in a Western country, having enough food and a wide variety of available foods to choose from, it is sometimes easy to take it for granted to be provided with (more than) enough to eat. Well, when I was younger and spent more time with my grandparents, we spoke prayers before every meal. These prayers were Christian prayers and they kind of did not connect me to my food, to the earth. So, I had to say those words without realizing a deeper meaning behind them and soon lost interest in this habit of speaking prayers when I grew older and wasn't told to so anymore. (I am not saying that the trouble was that they were Christian prayers, I am just pointing out that I felt a lack of deeper meaning and connection.)

It has been a few years since I noticed that I missed the pure act of sitting down, being still before having a meal and expressing gratitude for Mother Nature's gift: food. When I spent time with a dear friend in Thailand in 2009, we always folded our hands, closed our eyes and spoke prayers of gratitude to Gaia, either out loud or in silence to ourselves, before enjoying our fruity meals. This simple practice brought me to the present moment and made me feel warm and happy inside. What a lucky girl I am to have food! And such beautiful and nutritious food too!

Sometimes people, especially in the health food scene, get caught in their longings for 'perfect' nutrition. They analyze every bite, plan a lot and get annoyed when something is not ideal, or even beat themselves up for not eating 'the best/perfect' foods. If that is you, I recommend to take a step back and acknowledge that you are extremely lucky to be in a position in which you can even think about all this. I say, be grateful for every bite. The mind is a powerful thing, and what you think can make you feel very miserable - it is not only about the food. Of course, food is important as well. I am just saying, sometimes we make ourselves unnecessarily feel bad. Happiness is a choice, it is not dependent on having 'ideal food' at every meal. (Especially, since every health expert out there seems to have a different take on what 'ideal' means anyway.)

I feel that there is still a bit of anxiety inside myself when it comes to making food choices. I am working on letting go. I ask myself what I feel like, then I choose something to nourish myself with and whatever it is, I am grateful for the food. I am grateful for the sun, the rain, the air, the soil, the microorganisms, the water, the farmers, the trees etc. There is a lot to be grateful for! As you eat your meal in a state of inner calmness, honest gratitude and emotional poise, you will experience a difference in how you feel about yourself and your food.

Since my arrival in Bangkok I have enjoyed fresh coconut water (which is becoming one of my favorite things to nourish my cells), fresh squeezed OJ (this stuff is amazing here, so sweet!), durian (of course! How could I resist?), papayas (love them), lots and lots of dragonfruits (love them) and some bananas. Also had some organic greens.

I LOVE MY FOOD.

I AM GRATEFUL FOR EVERY BITE.

I THANK THE RAIN,

I THANK THE SUN,

I THANK THE SOIL,

I THANK THE TREES.

GAIA, GAIA, GAIA,

THANK YOU.

I will be doing a Yoga Retreat with my friend Jess in two weeks! It will be intense: Hatha classes in the morning, Ashtanga classes in the afternoon. And hopefully relaxing at the beach and getting a nice tan!

I love Bangkok, I am grateful for my time with Jess and I am happy that I have all I need.

Are you expressing your gratitude when you are eating? Do you have a prayer? 

I'm curious.

feasting and letting go

I had the most fantastic time at the Fresh Food Festival in Denmark last week. The food was fabulous (and I helped preparing in the kitchen which was great fun) and the people were fascinating, loving and kind. I was happy to meet Doug, Rozi and Fay again, among all the others. Like last year, the atmosphere was so good that I was reluctant to leave. Why can't this last forever? I thought. I made some amazing friends this year and loved the experience as a volunteer. I am deeply grateful for the time I spent there and I am looking forward to new events in the future.

The sad news is that when I arrived back home after a very exhausting 24hours plus train and car travel, I found my beloved dog friend called Daisy in a very bad state of health. She had some nasty thromboses which needed to be removed in an operation. She was operated on the day after my return. The operation went without complications, my mom and I were waiting for the doc to finish and take her back home with us. Suddenly the doc showed up, asking us to follow him into the operation room. There she lay on the table, tubes in her mouth, a big scar on her shaven stomach, unconscious. The monitor showed arhythmic heartbeat. And as I as I stood there, hands on her struggling body, she faded away. Her heart stopped beating.

The doc gave her two adrenaline shots right into her tired heart. No reaction. He tried to re-animate her. No success. She was gone. And didn't intend to come back. Helplessly, I watched her die under my hands, my heart was broken. Daisy was ten years old, she came to our family when I was eleven. We had a very special connection, she was my little darling, my baby, my sister, my best friend. She meant the world to me and she always will.

My grief was very, very intense right after her death. We took her lifeless body home with us and laid her on her bed in our living room. I lied down next to her, unwilling to say goodbye just yet, crying a river of sorrowful tear drops. My mom was there with me, crying because of the loss of such a wonderful being. The world would be lonely without her. We buried her in our garden, her head facing east, to the rising sun. White roses grow above her now, a sphere made of white stone marks her grave, saying 'unforgotten' - and that she always will be.

When you grief, you either lose your appetite and eat less or you try to numb yourself out emotionally in order to 'protect' yourself from the pain. I found myself doing an unintentional 24 hour fast and eating comparatively little the past few days. Processing such intense emotions demands a good deal of nerve energy of the body. Sleep is really important. Sitting with my feelings, as painful as they may be, is the best thing I can do for now. And as I invite the pain and feel deeply into it, it fades away slowly, but gradually, and leaves me feeling grateful for my life, the amazing beings in it and the wonderful time I spent with Daisy. I am really lucky that I knew her, I am forever-grateful for the special connection I had with her. Thank you for enriching my life, Daisy. You will always be in my heart. Rest in Peace. I love you.

earning your fruit

First of all, I felt like crap (well, let's say less than ideal) most of today because of yesterday's overeating (?) and lack of sleep. So, I felt like, oh well, going for a run ain't make it worse, so I took off - and it was blissful. I'm really digging the barefoot running lately. I worship my Vibrams (grey/yellow). ♥

So, I ended up running 12km in my favorite park in Vienna. When I was done, I came across a fruiting plum tree! How amazing is that? In the middle of the city! In the end of June! They turned out to be the tastiest small yellow plums I've ever had. So sweet and bursting with the most terrific flavor ever. I kind of fell in love. ♥

Of course, they might have tasted like pure perfection because I've just run quite some kms. :) Fruit always tastes better after working out, doesn't it? I hope I will remember this from now on. It makes life much more enjoyable to earn one's fruit. ♥

living a simple and self-sustaining lifestyle in abundance

When I watch this, I get the urge to build a massive food forest in a warm and sunny climate.

I love this vision.
♥

loving food that's loving me back

Alison is presenting her interview series 'Living on Fruit' and the video below features long term low fat raw vegan Andrew - there is no doubt that he genuinely enjoys his food and whole lifestyle. And I know exactly what he means. Right now, I am experiencing such high levels of happiness, contentedness and well-being resulting from my raw vegan fruit-based diet that I don't see myself eating something other than fresh, raw, ripe, preferably organic plant foods anytime soon or ever again. I am just too much in love with my current food and the results coming from it.



Do you love your food? And equally important: does it love you back?



Sometimes people think I am an ascetic eating this way, when actually the TASTE of these foods is one of my main reasons to choose this diet. Whole, fresh, ripe, raw fruits and vegetables are the most beautiful, tasty and satisfying foods I know of. I have not always viewed it this way, I am still evolving and growing more and more into it. Practice is a crucial factor: The more you practice being low fat raw vegan, the better you will become at sticking to it. It takes time to change habits, change your perspective and change your actions, I made so many decisions in the past that were not serving me - but in the end, they brought me to where I am now.
Doug likes to tell one of his many great anecdotes and it goes somewhat like this: He once asked a very successful and popular man about the secret behind his success. The man answered: All comes from good judgment. Then Doug asked, how do we gain the ability of good judgment? Experience, is the answer. And how do we get experienced? Poor judgment!
Failing is part of life, and part of success, if you handle it the right way. It is a vital source of experience and so it can be very valuable for making decisions in the future - hopefully decisions, that serve you much better.

Don't stress yourself with thinking too far into the future ('Oh my god! I can never have candy/pizza/french fries (whatever) ever again!'), but stay in the moment and ask yourself, if you are willing to experience the uncomfortable consequences resulting from your choices in the now. Change your focus from a deprivation point to an ABUNDANCE point of view - because that's what this lifestyle is ultimately about for me anyway: abundance. I love to eat. And I love to eat A LOT.

Much happiness! Enjoy!
Jasmin

hakuna matata

A quick update: Everything is fine, I really enjoy my food, I am deeply grateful for being alive and living a non-violent and abundant lifestyle! I feel like everything is flowing more these days and I need good rest and more sunshine to get more balanced, but overall I feel really good. My skin has improved so much which is a great motivation to stay raw! And the Summer is coming soon, so I'm super psyched for all the yummylicious fruit!

My breakfast today:

Really good video about the importance of a plant-based live food diet:




The Fruitarian Diet. Theoretically, and in practice, a diet composed of high quality, ripe, raw fruits provides the human body with all the nutrients it needs with the very least expenditure of digestive effort, at the same time producing no toxic by-products and so allowing the body to detoxify itself and perform at its peak. Raw fruits are more palatable and provide more energy for a given amount than vegetables and can be prepared with less effort and less waste. Not only can the highest level of health be attained on a fruitarian diet but, because it places so much less wear and tear on the body's vital organs, degeneration is slowed down and the lifespan extended.

From: Health and Survival in the 21st Century by Ross Horne

... and: Don't worry, be happy! Hakuna Matata! NO WORRIES!

feeling high ♥ on beautiful fresh food

I am SO HIGH on RAW foods today, crew! I feel fantastic right now. Wow. I am just sitting in front of my PC laughing sillily because I am so happy. :D

Today:

Got up at 5am and went to work. I work in the fruit and veg section of a big super market, so after work I purchased my lunch. :) Got home at noon and then...

- breakfast/lunch: grapes - loads, some fresh dates (= NOT dried, so yummy!), a big head of green lettuce
- snack: grapes and greens (another big head of lettuce and mini cucumbers)
- dinner: strawberries, papaya, tomatoes, greens (lettuce, arugula, sprouts, basil)

OMG. This was probably the BEST dinner I have EVER had. =) I need to take pics of my food again, it's so pretty and tasty that I wanna share it with you! Unfortunately, the batteries of my camera are low, I will post some pics tomorrow! ;)
So, this is what I had: First, some strawberries. Then I blended some strawberries in my tiny blender just to see, if they taste any different that way, the blended strawberries turned out really yummy, too (surprise!). Then I had some RIPE JUICY SWEET papaya (I saw it in the shop and it smelled so good, so I had to take it with me). I poured some of the strawberry 'sauce' into my papaya 'boat' - this was divine. Just to make it more fun, I combined some strawberries and some papaya in the blender and gave it a twist: great combo! I still had my undressed greens sitting in my bowl waiting for being devoured. I threw some tomatoes into the blender along with the strawberry-papaya combo: great soup! Then I added basil. Even better! And last, but not least, I added a handful of arugula and pulsed. This is the most amazing savoury low fat raw vegan dressing/sauce I have ever had, I think.
I am so glad I experimented a bit! I highly recommend experimenting with fruits and veggies in the kitchen (or on the study desk, as in my case). I coated my lettuce strips and sprouts with my sauce and enjoyed this BEAUTIFUL dish with my chopsticks. I felt like in heaven. Ha! Why cooking - when I can create something as mindblowingly delicious as this really simple low fat raw vegan dish? ;)

Happy Vibes to ya all,
Jasmin
♥


BTW: Here is a video by the amazing Chris Kendall showing some of his low fat raw gourmet creations:

tracking my progress

Hello beautiful people :)

I've just come back from going fruit shopping once again - it is raining today and the air is super fresh and I enjoy the cool breeze. I carried home four hands of bananas, four kilograms of green grapes, a head of lettuce, 4 bags of mixed greens, a kilogram of tomatoes and two kilograms of kiwis. :) After that I blended some bananas, grapes and a bunch of mixed greens into a beautiful green breakfast. It was so good, I highly recommend it!

These are my new special friends, grapes:

This is the beauty of bananas, grapes and mixed greens combined:

And here is my bowl of goodness topped with greenness:

So, I figured that it would be a great gift to myself to track my progress like my fruity friends Lissa and Michele. I think their blogs are so beautiful and inspiring, thank you, ladies!

I also want to say thanks to Barb, who was so nice to mention my little blog in one of her posts. I feel very honoured - now I feel like I need to work on my blog to make it better! :D

I wish everyone a nice day,
I'm off for class (Walther von der Vogelweide, I'm coming!)
Jasmin

best foods for academic performance?

Well, as a student, the title of this video sounded very interesting, and indeed, what Dr. Doug talks about makes so much sense to me. I love his holistic approach to health. Eating fruits and vegetables provides our bodies with the best fuel and nutrients in order to function properly. Also, our mental clarity is best, when eating these foods. Diets high in fat not only result in all kinds of physiological problems like high blood sugar and candida issues, but also result in brain fog. Garlic is known for its negative impact on the brain, it hinders the proper communication between the left and right brain hemisphere. The brain loves simple sugars. ;)

Enjoy!

watch this

amazing graze...

... how sweet the taste!

read more here: grazing vs meals

the fruitarian = my inspiration

plus more inspiration to embrace a fruity lifestyle: great blog post by beautiful & vibrant raw fruitarian Michele.

and last but not least, someone special shared this vid with me today, and I must say, watching it was defnitely worth my time. it's about how self-abuse comes into existence and how we can get rid of it.

end self-abuse now!



- do not own the shame and guilt of self-abuse
- no child is ever born violent
- deprived of empathy, some children will direct their anger against themselves
- this can happen in form of eating disorders, drug addiction, depression etc.
- or they direct their anger against other (i.e. war etc.)
- who the hell is society to morally criticize me? fuck them!
- when I'm attacking myself, I know it's coming from the outside, projected guilt
- I push back the guilt
- stand up for children
- no one deserves to be abused
- who are you to tell me how to live my life?
- I'm addicted to life :)

exploding nutrition myths - brenda davis

I met Brenda Davis years ago, at the World Vegetarian Congress in Germany. I was high fat raw vegan back then and she was giving great talks on Raw Food and Vitamin D. She looked vibrant, fit and healthy - and really young, too. She told me, that she's high raw, especially in the Summer months, but also enjoys some cooked vegan foods, like veggie stews and legumes in the colder months. She's a great inspiration to me. (She's one of the people, like Jeff Novick, who inspire me to earn a graduate degree in Nutrition and Dietetics and become an RD. Maybe one day, who knows! I'd love to!)

Myth 1: You need meat to get enough protein!



Myth 2: Fish is necessary for omega-3 fatty acids



Myth 3: The lack of B12 in plants is proof that we need to eat meat



Myth 4: You need milk to get enough calcium



Myth 5: Plant enzymes are of no value to human health



Myth 6: Cooked foods are toxic



Myth 7: Soy foods are dangerous for your health



Myth 8: There are no bad foods

better people ♥

Lyrics | Xavier Rudd lyrics - Better People lyrics


I ♥!!


I really like and respect John Robbin's work - check out this vid and his NGO EarthSave. He's definitely one of the 'good guys'. ;)

today's lovely eats

Today I had some wonderful fruity meals. I'm always amazed at how beautiful fresh, ripe, whole fruit is. It makes me feel like a princess and energetic like a warrior.

I had apples, oranges, kiwis, bananas today. :)

I'm reading this book at the moment and I absolutely love Victoria Moran's energy, style and wisdom. 

 

A friend shared this quote today over at the 30 bananas a day community and I really like it:

Christopher Robin said to Pooh...

Always remember you're braver than you believe, stronger than you seem, and smarter than you think!

I'm off to watch Zeistgeist: Moving forward!

ok, guys. this experiment didn't last long. the next one is waiting!

yeah. i think fuhrman is a great guy, his program looks awesome, too. and it definitely works for most people. i'm not going to stick with it, though. well, not to the cooking/recipe part of it. i'll be doing the raw version so to speak.

... which is, basically, 80/10/10 *lol*... it's simply the only diet that makes 100% sense to me and feels 100% good in my body. i think i've found the reason why i didn't lose weight, why my sleep and skin are still bad, why my energy is still low, why my cellulite is worse than ever etc.p.p. it's my thyroid. i'm deficient in iodine. and yes, i'll take supplements!

i'll get my blood checked asap. i'll supplement vitamin b12 and vitamin d, as well. will post more about supplementing soon.

and still ... calorie restriction is needed to result in weight/fat loss. my goal is to get in touch with my own sense of hunger. eat when hungry, stop when satisfied. sounds so easy, but for a former bulimic it seems almost impossible. believe me. this is the toughest, but it's also the most important factor in regaining my health, sanity, beauty, energy.

i think many low fat raw vegans still have disordered eating. they respond to everything with eating more fruit. they may not gain weight as easily as i do, but it's certainly not healthy. i'll have to face my self. my emotions. meditation will help me. i can do this.

i think 1500kcal (maximum) might be appropriate to ensure weight loss. i'll get a iodine supplement asap. i'm having some nori at the moment.

i had a 'mini binge' today (the food feels toxic in my body). it's nothing i want to repeat. i realize this and move on. i'm happy that i did this (very short) experiment, it feels good to 'come back home to the fruit island'. and i'm not saying i won't eat cooked veggies ever again, i probably will (because i like them and they didn't make me feel toxic; the *other stuff* i ate today does). but right now: goal is raw frugivorism.



i'll prefer veggies:
- cucumbers
- tomatoes
- bell peppers
- romaine lettuce
- iceberg lettuce
- oakleaf lettuce

and fruits like:
- melons
- apples
- pears
- citrus fruits
- pineapples
- plums
- nectarines
- berries


maybe throw in some bananas (for green smoothies), avocados and flax seeds here and there. maybe some nori.
maybe some figs, mangoes and persimmons.

- limited dried fruit
- no salt
- limited high sugar fruits (bananas, figs etc.)
- limited amount of fatty foods

peace!

wonderful skinny bitch success story!

i'm so happy for lisa! what a great inspiration for us all. i agree, i couldn't put the book down either when i read it. might read it again, it's definitely a good read!

going vegan is already such an amazing gift to yourself and others. it's good to remember this instead of going crazy about 100% raw or not. being vegan is just awesome and i'm very happy and grateful that i'm vegan (for over 4 years now! yay!).

also, i need to say that *yes* i want to lose weight, but i'm not severely overweight (my BMI is 22 or 23). i do have a few vanity pounds to shed and i know that my overall well-being and level of fitness/health would be raised greatly in doing so. i'd feel more beautiful. i'd fit into some of my fave clothes again. these reasons are slightly shallow maybe, but nonetheless, losing excess weight is important for me personally.

i won't let this turn into an eating disorder again. i'm very aware of my thoughts and behaviour. i might include some non-'ideal' foods (from the view of 811rv) in my diet, but health is still my focus. only health results in true, natural beauty. and honestly, that's my goal. being the most beautiful and charming me. this is what i want.

blissful rays of light and love to you all! luv ya! :*

dan the man with the masterplan *lol*

i've found these videos by dan on youtube and subscribed. i think he is hilarious. he is not doing 811 - or at least he does not say so. but if you look at what he eats, he seems to be on a similar level as i am on. i've been enjoying my greens with fruits & veggies lately. the frugivore's lifestyle is just fantastic. i love it so much. and i love eating my fruit&veg naked, as a friend of mine would call it.

here is a video by dan:



if you like it, go ahead and subscribe.
for those who are on a dogmatic 811 diet: he promtes green juices which might not resonate with you. for me it's not a problem. he just inspires me and he is fun in my opinion. seems to be an honest guy.

have fun! live fruity! eat juicy!

raw hiking? how to hike, travel, cycle on raw and kick some raw ass? posted by durianrider on 30bad

have you heard of doug walsh? google him. doug walked the pct trail and tried to do it 100% raw vegan and i think he was successful. he got post drops of dried fruit, raw snacks etc.

ive cycled around the world 100% raw vegan and dried fruit is the ultimate fuel when fresh aint around.

sprouted mung beans, nuts seeds, etc are ok for emergency but they just slow down digestion too much and then your diet starts to hinder you. so for me, its FRUIT, FRUIT, FRUIT!! :)

FRUIT AND WATER IS ALL YOU NEED TO BE ABSOLUTELY POUNDING THE TRAIL!!!
so do whatever it takes to ensure you have enough.

cooked food is ALWAYS a shock to the body, just depends on how much vitality we have to how much people can handle. but cooked food ALWAYS burdens the immune system, endocrine system etc.

a raw hiker can ALWAYS travel lighter than a cooked hiker?
how?

*no stove,fuel, dishes, spoons and all that food prep crapola.

*more time resting, sleeping, enjoying the view rather than making sure the tent is being burnt by your pot as you dextrinise the last bit of rice imported all the way from china.

*dried fruit is the most dense calorie carb food. it is also the MOST nutritious food to pack when space and weight is critical. fresh fruit is the ULTIMATE when space and weight are no concern. dried fruit gives the raw hiker a true POWER PUNCH of nutrition without being a burden on the adrenal glands like refined sugar, maple, honey etc is.

* raw hikers still need a lot of water but not as much as a cooked, salt eating, desert mouth after your dry pasta sandwich hiker..:) so your water is used instantly in your body for removing wastes etc rather than just water retention as the bodies solution to pollution is dillution.

* plus you will wake up looking a lot healthier, sexier, prettier, natural or whatever you desire to look more of in a positive manner. no more salt face with puffy cankles and bloated gut ruining those photos of yourself against stunning backdrops.

*greater connection with nature. fruit poop is cleaner than poop with salt, msg, preservatives etc. do the soil microbes a favour and only give em clean crap to deal with!! lol!

*better example to your fellow hikers and greater connection with your raw friends on the trail. you think a bald eagle, beaver or chimpmunk are cook'n food? NO WAY!

*1kg of dates, raisins, figs or sultanas supplies the body with around 750g of carbs. this will fuel most people for a solid day of hiking. personally ive riden 340km on a kg of dried fruit. and go organic for even more nutrition. soaking fruit overnight improves digestion rate. eat slow and savour EVERY bite! :) as you check the next fig or date for mould or a weevil. cooked food eaters are eating weevils and mould and metal EVERY bite virtually. thats what we love about raw eating, you get to inspect EVERYTHING you put in your mouth leaving only room for the ABSOLUTE TOP SHELF QUALITY..cos everyone deserves it!!!

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