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South Indian Diet For Diabetes Patients

Diet Chart For Healthy Life & Weight Loss (1200 Calorie Indian Diet Chart)

Diet Chart For Healthy Life & Weight Loss (1200 Calorie Indian Diet Chart)

Today I will share some important aspects of a Diet chart for healthy life & weight loss. Now with that I will tell you about 1200 Calorie magical number. Yes weather you are a diabetic patient, or you want to lose weight for both this diet chart can be like a boon. With this diet chart I will try to make calorie count as your habit. As I am also a diabetic patient and want to lose weight so I also follow this diet chart to be healthy and lose weight. In our family firstly my son started following this 1200 calorie diet chart to be healthy. But unlike other diet charts I will try to keep it simple & practical to follow as per Indian & south Asian food habit. So now let me jump to this 1200 Calorie Weight loss Diet Chart. Three important Points of this Diet Chart! No Sugar- As sugar is one of the main reasons of Weight gain, and work as a slow poison in our lifestyle. So as per this diet chart we will use Shakr, Brown sugar, Jaggery (Gud) or honey in place of White Sugar ! Less oil- Use minimum oil in meals. Ever you taste refined oil, it has no taste so don’t judge taste of your meal with quantity of oil in it. More water – Drink 8-10 glasses of water in a day ( Around 3 Litre ) 6-7 AM – Early Morning Let us detox our body early in Morning! Drink 1 Glass of Luke warm water, mixed with 1 tsp of lemon juice & 1/2 tsp of Honey (Honey is not for diabetic patients) After Half Hour – Take A cup of Tea with 2 Biscuits (Digestive/Marie/Cracker/Salted) Calorie Intake- 100 8-9 AM – Breakfast Option 1 – Glass of Milk + Corn Flakes/ Musli/ Oats + 100 gm of Fruits (Apples, grapes, banana, guava, peach, grapes/ melon etc.) Option 2 – Fruit Juice + 2 idli with Coconut Chutney & sambhar Option 3 – Glass of Milk + Stuffed paratha with no oil or ghee (Paneer/ Onion/ Gobhi Continue reading >>

Diet Plan For Diabetes

Diet Plan For Diabetes

Diabetes is a lifestyle disorder that plagues many today. Changing eating, exercising, and living habits have led many to this disease. However, it is not the end of the road. With regular exercising, adopting healthy lifestyle and a great diabetes meal plan it is possible to fight this disease and manage it well. Diabetes is a disease in which the body loses its ability to respond to or produce the hormone insulin. This impairment results in faulty metabolism of carbohydrates in the body and also leads to elevated glucose levels in the blood. Such people often experience blurry vision, fatigue, frequent urination and a sense of tingling or numbness in their fingers and toes. Diabetes in men causes erectile dysfunction, retrograde erection and other urologic conditions. However, on eating regular diabetes meal plans, one can effectively reduce the complications arising from the condition. A diabetes diet plan is a plan of healthy meals which are high in nutrients and low in calories and fat. The diet plan incorporates large amounts of vegetables, whole grains, and fruits in a diabetes meal plan. This plan can also be followed by healthy individuals, to ward off the risk of diabetes forever. Diabetes diet should have carbs, proteins and fats in the ratio of 60:20:20. A Diabetes meal plan has to be properly structured according to the vegetarian or non-vegetarian preferences of an individual. Timely consumption of meals is a very important factor in a diabetes meal plan. If diabetics don’t eat their meals on time, it might cause their sugar levels to fluctuate causing other complications. A basic diabetes meal plan starts with a well-balanced diet that is inclusive of carbs, proteins and fat. Do not avoid any food group as all have their own importance. Carbs are used i Continue reading >>

What Are The Best Recipes For Diabetics Available In South India?

What Are The Best Recipes For Diabetics Available In South India?

There are no savoury recipes specifically for diabetics. Conversely, diabetics need not avoid any savoury dish or recipe - healthy eating has better therapeutic benefits than eating a narrow range of foods. There are foods, like fenugreek (both seeds and the greens), which give therapeutic benefits. Avoid foods with high glycemic index, and eat a lot of ones that have low glycemic index. Diabetics must avoid sugar peaks and lows at all costs. Most sweets are now available off-the-shelf in most places in a diabetic-friendly form, sweetened with a sugar substitute. Taken in moderation, diabetics can be happy not to be deprived of sweet pleasures. All sugar substitutes cause flatulence, since they are digested in the lower intestine. But even that is acceptable as long as the mind is happy without the body being affected. I have been a Type 2 diabetic for about 16 years now. The best advice given to me when I was detected as a diabetic, was to eat healthy, eat in moderation and lead an active life. Continue reading >>

Top Diabetic Diet Tips For Indians

Top Diabetic Diet Tips For Indians

People suffering from diabetes have double the risk of getting a heart attack and developing mental health issues. But the good news is, most cases of type 2 diabetes can be reversed. Taking steps to control your diabetes does not mean to live in deprivation, it rather means eating in moderation and maintaining the right balance. Here we bring to you some diet tips which will not leave you hungry or deprived. Nutrition No matter whether you are a diabetic or not, the nutrition needed by your body is same as for any other normal person (without diabetes). So, you don't need to consume anything special, though you need to take care of the number of calories you intake. Your choice of food matters and most importantly the carbohydrates. Lose weight Fortunately, you have more control over your health than you think. By eating healthy, doing some physical activity and losing weight you can control your diabetes and even reverse it in some cases. By losing just 5 to 10 per cent of your weight, you can lower your blood sugar level, lower blood pressure and lower cholesterol. Also, losing weight and eating healthy will have a profound effect on your energy, mood and sense of well-being. So even if you already developed diabetes it's not too late to make positive changes. Diabetic diet for Indians The per day calorie intake should be between 1500 to 1800 calories. A diabetic diet should have at least three vegetables and two fruits each day. Avoid consuming dry fruits Dry fruits seem like a healthy snacking option but for diabetic people it's not really the case. The fructose in dry fruits may spike your sugar level. So, try having fresh fruits instead of dry fruits. Some home remedies to control diabetes Green tea: This tea is unfermented and hence has high polyphenol content, Continue reading >>

South Indian Diabetic Meal Plan

South Indian Diabetic Meal Plan

by Bhavya (usa) QUESTION: Can any one have a diabetic meal plan for South Indians? We basically survive on rice. ANSWER: Hi Bhavya, I know that most of Asians "survive" on rice from my times in those countries:) I would say that your diet plan is so great for diabetics as it consists of lots of veggies and fruits, no red meat, only fish (if not mistaken), etc. I also know that rice is your first serving:) as bread for us (the Europeans). However, although rice is said to contain too much carbohydrates; you must have to be intelligent in choosing the right rice type. So, brown rice is the most recommended for diabetics as it rich in fiber, selenium, vitamin B1, B3, B6, manganese and essential oils. All these nutrients are beneficial not only for diabetics, but for all those who want to be healthy. Moreover, brown rice contains less calories than white rice. Less calories and more nutrients are what diabetics mostly need. With regards to cooking, it would be great if you do use more boiling or steaming or baking the foods rather than frying or using too much grease. There is a food called "greens-and-corn-meal" of our tradition that could be recommended for South Indian Diabetics as you: Ingredients: green leaves (everything you like) corn meal olive oil salt to taste Cooking method: Wash the green leaves thoroughly with water, cut them and let them sim for few minutes in a boiling water. You can add some salt if you like. In an oven dish, take some corn meal and spread it to all its surface (to prepare a thin layer). Next, put the simmed green leaves over the first corn meal layer. At the end, cover the green leaves with some more corn meal. Let them bake until they become brown. At that moment, take another dish, put water, salt and olive oil and disperse in the brownis Continue reading >>

Eating Well With Diabetes: South Indian And Sri Lankan Diets

Eating Well With Diabetes: South Indian And Sri Lankan Diets

Many staple foods in the South Indian diet are good for your health. From fresh guava to lentils to vegetarian cuisine, there are lots of nutrient-rich choices. However, deep fried items, high-fat foods and refined flour are also common and should be limited. If you have diabetes, you can work with your healthcare team to develop a plan that is right for you. It will likely include exercise, a meal plan, blood sugar monitoring and perhaps medication. This article will focus on the dietary changes that you can make. Diabetes information in other languages! Call EatRight Ontario at 1-877-510-510-2 to get practical tips and information on managing diabetes in: Gujrati, Pakistani, Punjabi and Urdu. This information will tell you which of your favourite traditional foods fit into a healthy diet and which should be limited to help you manage diabetes. What is type 2 diabetes? Diabetes is a disease where the pancreas does not make enough insulin or the body does not use insulin properly. Insulin is a hormone made by the pancreas. When the body is working well, insulin helps carry sugar (glucose) from your blood to your cells where it is used for energy. If you have diabetes, your body's cells do not receive enough glucose, so it stays in your blood. High blood glucose (or high blood sugar) can lead to heart, kidney, vision and blood vessel problems. Who has a higher risk of diabetes? Some ethnic groups in Canada have a higher risk of getting diabetes, including people of South Asian descent. There are certain genes that affect insulin function. Having these genes increases your risk of diabetes. These genes are commonly found in high risk populations such as people with South Asian heritage. What to eat…and when If you have diabetes, it is important to eat every 4 to 6 hours Continue reading >>

Indian Diet Plan For Diabetes (1200 Calorie)

Indian Diet Plan For Diabetes (1200 Calorie)

Diabetes, a word that provokes fear in the mind of any foodie. One has to give up on all their favourite foods and stick to a same food routine everyday. It’s even more challenging when a person with diabetes wishes to lose weight. Many doctors and dietitians advice diabetics to be in the right weight frame to avoid complications. 1200 Calorie Indian Diet Plan For Diabetes is a sample plan on how you could control your calorie intake while not really avoiding food completely. A 1200 Calorie Indian Diet Plan For Diabetes can be helpful in controlling your calorie intake and blood sugar levels, increasing your fibre and nutrient intake. Diabetics have a lot of queries about what to eat when and in what quantity. This sample 1200 Calorie Indian Diet Plan For Diabetes will help you clear a lot of such confusion. Like fruits are always better when eaten between 2 meals, they do not lead to sugar spikes in blood. and salads eaten 10 minutes before your actual meal will avoid over eating. So here you go, 1200 Calorie Indian Diet Plan For Diabetes. Here is a sample for you: Indian Diet Plan For Diabetes Food Item Amount Protein(g) Calories (kcal) EARLY MORNING Fenugreek seeds with 1 cup of water – – – Tea (without sugar) 1 cup 4 35 Marie Biscuits 2 1 56 Breakfast Stuffed methi/palak /lauki paratha 2 small 7 200 Curd 50 gm (1 cup) 3 30 OR Egg white / Paneer Bhurji 1 medium bowl 6 130 Plain roti (no oil ) 2 small 3 150 OR Vegetable poha/upama/oats/daliya 1 soup bowl 4.5 230 MID MORNING Apple /guava/orange 1 – 40 LUNCH Salad (10 mins before lunch) 1 Medium bowl 1 30 Capsicum + gobhi veg 1 medium bowl 1 85 Dal 1 soup bowl 6 130 Phulka (no ghee) 2 6 175 EVENING Milk / green tea / herbal tea / lemon water 1 cup 2 35 Roasted chana + Muri 1 cup 5 85 DINNER Salad (10 mins befo Continue reading >>

South Indian Diabetic Diet

South Indian Diabetic Diet

Type 2 diabetes mellitus, is fast gaining the status of a potential epidemic in India. Per the figures quoted by the Director General of Health Services (2013), the urban slums, particularly Chennai (1 out of every 3 tested) have shown an alarming increase in the incidences of diabetes. Sedentary lifestyle, poor hygiene, poor eating habits, etc. have been factors in this alarming trend. South Indians are at a bigger risk because of their overdependence on rice (staple food), tubers, choice of cooking oil, genetic predisposition, etc. Given the preference of South Indians for rice, diabetics in this geography need to be cautious about their diet. A diabetic patient needs to restrict his or her calorie consumption to 1500 to 1800 calories per day. This calorie consumption should come primarily from high fibre, low sugar, low-fat foods. Thumb rules for diabetes diet Completely and strictly avoid sweets that contain artificial sweeteners, chocolates, ice-creams, jellies, etc. Stay away from fatty foods such as ghee, butter, red meat, etc. Eat smaller portions at frequent intervals during the day instead of large meals with long breaks in between. Indulge in some form physical exercise routine such as cycling, walking, jogging, etc. Avoid smoking or excessive alcohol consumption. South Indian diet – Do’s and Don’ts Before you decide what you should and should not eat, it is always better to consult your doctor or your dietician. You should get a list of food items that have a high glycemic index so that you can avoid them. Usage of low fat and whole grains should be on your menu. Following is the South Indian diet plan that you can adopt if you are diabetic: Carbohydrates – The quality and the quantity of carbohydrates play a major role in the diabetes management. Ba Continue reading >>

Diabetes Diet Plan For Indians (north, South, East, West)

Diabetes Diet Plan For Indians (north, South, East, West)

Many women practice a self-willed diet control to fit in that perfect pencil skirt or, in general, to look good. Diabetes is a condition where the body is unable to utilize sugar molecules to generate energy for the body to function normally. If you are diagnosed with diabetes, or if you have diabetes in your family, doctors often recommend sticking to a diet plan. Being overweight will make you more insulin resistant. Therefore, following a diet that does not worsen your condition is preferable. We will walk you through the diet plan and tell you which foods to eat so that you can make your choice wisely. Diet Plan For Diabetes 2. How Is An Ideal Indian Diet Plan For Diabetes Made 3. Foods To Eat 4. Recipe To Make a Perfect Diabetes Friendly Meal 5. Why Diabetes Diet Plan Will Work 6. Lifestyle For Diabetics 7. Dos And Don’ts 8. Conclusion 9. FAQs 1. Indian Diet Chart For Diabetes The diet chart for diabetic patient has been prepared depending on the food habits and the foods available in different regions in India. This diet chart will provide you with 1200-1600 calories per day, with carbs, fat, and proteins in the right proportions. Doctors also advise having at least two fruits per day between the meals. Also, it is a good practice to eat a bowl of salad 10 minutes before lunch or dinner. This will stop you from overeating. Include detox drinks in your diet to feel light and fresh every day. We have prepared diet charts that are diabetes-friendly, yet not too restrictive. Find the diet that best suits your taste buds. Meal Foods To Eat Early Morning Options: Warm water with lemon juice. Cucumber and lemon detox water. Green tea without sugar or artificial sweeteners. You can have two digestive biscuits with the tea. Breakfast Options: One to two cups of porridge. Continue reading >>

Diabetes And Our Indian Population

Diabetes And Our Indian Population

Diabetes is a growing problem among the South African Indian population, and in India more than 30 million people are estimated to be diabetic. Diabetes risk three times higher for Indians Diabetes mellitus ranks third in South Africa after ischaemic heart disease and cancer in terms of morbidity and mortality. The prevalence in adults is 4% for whites, 5-8% for blacks and 13% for Indians. The World Health Organization (WHO) recently released estimates, revealing that the number of diabetic patients in India far exceeds the number of diabetics in China or the USA. Experts say that the world's largest diabetes epidemic is threatening India, with older people and people living in cities most at risk. The WHO estimates that between 10 and 12% of the urban Indian population and 4-6% of the rural population are diabetic. There is no reason to believe that the profile is much different in South Africa, as diabetes is mostly a hereditary disease. In fact, if both the parents of a child are diabetic, the child's risk of diabetes increases to 99%. If only one parent is diabetic, the risk drops to 50%, which is still staggeringly high. Diabetes strikes Indians a decade earlier Amongst the Indian population both diabetes and ischaemic heart disease occur at least a decade younger than in other populations. While changing eating habits and the adoption of a sedentary lifestyle could be the reason for the increase of type 2 diabetes in the urban Indian population, there is also an increase in the incidence of diabetes among the rural population, as well as an increase in the incidence of type 1 diabetes in both rural and urban populations. While certain populations are more prone to diabetes and diabetic complications, much can be done to prevent the onset of type 2 diabetes, such a Continue reading >>

Diabetic Recipes - Collection Of Low Gi Recipes For Diabetics

Diabetic Recipes - Collection Of Low Gi Recipes For Diabetics

Quinoa pronounced as “kheen-wah” is a seed that is gluten free and is much used like a grain in various dishes. Though they are high in carbs, considered as a super food due to their high nutritional profile like amino acids, protein, minerals, antioxidants and are low in glycemic index. Hence suitable for diabetics and can […] Quinoa upma recipe with step by step photos – A healthy & quick Indian recipe using quinoa. Quinoa is a seed but can very much be used like a grain to make Indian foods like upma, pulao, pongal or biryani. This quinoa upma is very easy and quick to make just like any other upma. […] Lemon millet rice recipe – Simple, healthy, delicious and refreshing millet recipe. Apart from oats, rice and atta, we also eat millets 3 to 4 times in a week. Some times I cook the millets plain or with rice to serve with sambar, curry or even with curd. Most times I make the variety millet […] Tahini recipe – Tahini is a condiment made using sesame seeds and is commonly used in the Mediterranean and middle eastern cuisines. Apart from serving it as a dip, it is also used to make Hummus, Baba Ghanoush and tahini sauce to serve with falafel, chicken shawarma, wraps and burger. There are so many ways […] Chana sundal recipe for naivedyam. Sundal or guggillu is a stir fried South Indian dish mostly made with lentils. These are very commonly made in almost every house hold during some festivals as these are offered to the gods or goddess. Based on the family customs and traditions these are made for festivals. We make […] Garlic mushroom recipe – This hot & spicy garlic mushrooms go good with just any thing plain rice, inside a sandwich bread or wrap, fried rice, noodles or serve as a starter. Made with very few ingredients and tastes super deliciou Continue reading >>

Diabetic Diet For South Indians

Diabetic Diet For South Indians

Before pondering about the diet plan please note these thumb rules for diabetes diet 1. A strict no for sweets, chocolates, ice creams, jams, jellies etc 2. Stay away from fats- avoid ghee, butter, deep fried foods, red meat etc 3. Divide your diet in 5-6 small portions spread over a day. The best way is 3 small meals 2 healthy snacks. 4. Include more vegetables and fruits. Important vegetables and spices – Bitter gourd, lady finger, cinnamon and amla. 5. Walk minimum 5 kilometers per day (Also read Benefits of walking for men suffering from Impotence ) Here is an example for south Indian diabetes diet plan. Please consult your physician or qualified dietician before implementing any diet plans. Early morning- A glass of karela juice or methi powder mixed in warm water or chewing of 5-10 neem leaves in empty stomach. Breakfast (normal serving) – 1. Chose any one of these -3idlis /2 dosas/ 1 small plate upama/ 1 small plate pongal/ two chapathis (without oil)/ whole wheat bread – 3 slices/ 2. Chutney or sambar can be opted for side dish. 3. Include a small bowl of vegetable salad or sprouts or fruits with less sugar content (sweet lime/ orange/ apple/ papaya) 4. Tea / low fat skimmed milk/ water (without sugar or honey) Mid noon: A glass of butter milk (without salt) / green tea (without sugar or honey)/ 1 orange/1 sweet lime / 2 diet marie biscuits. Skip fruits if you have consumed fruits for breakfast. Lunch: 1. Brown rice / broken wheat rice – 1 1/2 cup 2. Thick vegetable sambar -1 big bowl 3. Mixed vegetable curry – 1 cup 4. Rasam - 1cup 5. Roasted papad -1 6. Butter milk -1 cup 7. Fruits (papaya, sweet lime, orange) - ½ cup Tea break: Tea/coffee/ low fat skimmed milk (without sugar) – 1 cup with 2 diet Marie biscuit / 2 rusks Dinner (2 hours before goin Continue reading >>

Effect Of A Diabetes Counseling Programme On Knowledge, Attitude And Practice Among Diabetic Patients In Erode District Of South India

Effect Of A Diabetes Counseling Programme On Knowledge, Attitude And Practice Among Diabetic Patients In Erode District Of South India

Go to: INTRODUCTION Diabetes mellitus (DM) is a group of metabolic disorders characterized by hyperglycemia. It is associated with abnormalities in carbohydrate, fat, and protein metabolism, and results in chronic complications, including microvascular, macrovascular, and neuropathic disorders.[1] The prevalence of DM has risen dramatically over the past two decades. It is estimated that the prevalence of diabetes in adults worldwide will rise to 5.5% in 2025 (as compared to 4% in year 1995), with India contributing the major part.[2] Many causes have been postulated for the rise in the number of cases, including urbanization, sedentary lifestyles, poor nutrition, and obesity. People with DM who wish to live normal lives l need to know a lot about their illness.[3] Thus, awareness on DM and its complication has become an integral and essential part of DM care for both health professionals and the patients themselves. Consequently, educational efforts to improve self-management are central components of any effective treatment plan. There is increasing amount of evidence that patient education is the most effective way to lessen the complications of diabetes and its management.[4] Patient counseling is a process that improves patients‘ ability to cope with their disease and make informed decisions regarding management and medication. It helps motivate patients to change any harmful dietary and lifestyle habits.[5] Pharmacists are in a unique position to play a vital role in helping patients to cope with their disease. There are virtually no epidemiological studies from Erode district of South India assessing the level of awareness of DM among the diabetic population. Hence, this research on disease awareness and the vital role of counseling in the management of DM. Thi Continue reading >>

South Indian Breakfast For Diabetic People

South Indian Breakfast For Diabetic People

149 views There is a general belief that because south Indian breakfast comprises of a lot of rice, hence it is not suitable for diabetic patients. But that is really not true. Again the trick here is moderation and ensuring that you cook with minimal oil. In fact the breakfast spread on the south Indian front can be rather elaborate and a treat for diabetic patients. Here are some healthy options that you can have for breakfast- Though it is traditionally made with rice, idly is not laden with oil or unhealthy fats. The starch here in moderation is good for your health. But remember opt for the steamed version and use light ghee rather than oil. You can add oats and semolina to make idly’s that are healthier. About half a cup of each should be soaked overnight in 1/4 cup of yogurt. In the morning, just churn them in the blender. Add salt and then steam in the idly maker. Dosa too contains rice but has more of lentils that makes it a lighter version. You can try adding this Ragi dosa recipe that is tad fibrous and delicious on taste too. Plus Ragi is highly suggested for diabetic patients for sugar level management. Soak 1/2 cup each of Ragi and Urad dal separately for 3-4 hours. Then grind them separately and let it ferment overnight. In the morning mix it up together and add salt. Cook in a couple of drops of oil. The classic semolina upma is laden with too much starch for a sugar patient. So this oats alternative is quite delicious and also healthy. You need about 2 cup of quick cooking oats and chopped vegetables of your choice like onions, tomatoes, capsicum, etc. Toast oats and keep separately. Now heat some oil and add chopped ginger and chillies along with mustard seeds and urad dal. Throw in your veggies now. Add curry leaves and yogurt. Finally add your oats Continue reading >>

Diabetic Recipes Recipes

Diabetic Recipes Recipes

This category has been viewed 658115 times Healthy Recipes > 343 A bunch of delicious and meticulously-planned recipes that put the fun back into diabetic-friendly meals! Starting from breakfast to snacks and soups, to the main course and desserts, this section is sure to change the misconception that diabetes and good food do not go together! Here, we also re-introduce you to smart, low-carb, high-fibre variants of all your favourite foods, which you sadly pushed away due to diabetes! Created by a team of experienced nutritionists, these healthy recipes will help you keep blood sugar in control while enjoying delicious meals like the Babycorn, Bean Sprouts and Cucumber Salad with Lemony Basil Dressing, Baked Nachni Chivda, Black Jamun Ice - Cream! Moreover the nutrition content of each recipe is also shared, to help you chalk out a healthy and tasty meal plan. Recipe# 33702 13 Nov 17 Apple Pancake, Healthy Diabetic Dessert Recipe by Tarla Dalal The aroma of apples stewed with cinnamon is just too hard to resist! The fruity and spicy aroma and flavour are guaranteed to delight the taste buds. While this combo has proved its worth in many forms ranging from pies to cakes, here we have harnessed it to make a delightfully tasty but easy de .... Recipe# 3568 26 Nov 12 Dahi Bhindi ki Subji by Tarla Dalal Recipe# 3510 20 Aug 11 Recipe# 42030 25 Aug 17 Recipe# 3511 20 Aug 11 Recipe# 38028 12 Apr 15 Recipe# 7436 12 Apr 15 Recipe# 33772 18 Jan 17 Recipe# 39646 10 Oct 14 Recipe# 5524 31 Oct 17 Recipe# 33771 02 Aug 16 Recipe# 3476 27 Dec 16 Recipe# 39956 07 Oct 17 Recipe# 35073 18 Oct 10 Tomato Methi Rice ( Iron Rich Recipe ) by Tarla Dalal Recipe# 4652 11 Sep 14 Recipe# 35079 18 Oct 10 Recipe# 39597 23 Nov 15 Recipe# 22166 23 Mar 13 Recipe# 41178 07 Oct 16 Recipe# 4664 11 Sep 14 Continue reading >>

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