Inspiration: Holistic Nutritionist AFYA IBOMU

Afya Ibomu...

She's the woman who used to prepare all of Erkyah Badu's vegan meals on tour. She's the designer of the many crochet tams Common used to rock back in the day. She's the wife of stic.man of Dead Prez, and she's been with him before he busted out on the scene as a militant, conscious rapper, up until today when he's become a more mellow peace and love yoga, fitness, music kinda dude.

Essentially, Afya Ibomu is one of those foundation women. She's the backbone. She holds great things and great people together. She's that creative light energy that you may not see or know, but is there powerfully playing an unassumingly relevant role in the midst of great movements.

Don't get it twisted either, she's no joke when it comes to her own shit.

She has written four books, including Get Your Crochet On!, Vegan Soul Food Guide to the Galaxy, and her latest, Vegan Remix, which will be released early 2015. She's also a certified Holistic Nutritionist, Fitness Expert, Crochet Designer and the CEO of Nattral.com.

On the giving back, community-building front, Afya has always been active. She's the force behind the Drink Water Campaign, which both educates people about the health benefits of drinking water and provides funding for clean water sources in communities across Africa. So far the campaign's Malawi Project has installed two water pumps at an orphanage, and in 2015 the goal is to provide rain water irrigation systems to help build the center's farming practices. She also regularly hosts workshops for teenagers on health and self-esteem building.

To keep her own inner balance, Afya says she meditates daily, cleanses seasonally, and always indulges in family care and loving.

3 Tips for Health from Afya

DRINK WATER - "Water is like the electrical current in your body", Afya says. She says it's the basic ingredient of good health, and it not only makes for glowing skin, but it also helps you maintain a healthy weight. "Drink 64 ounces a day or half your body weight", she suggests.

REST - "Rest helps you to be clear in your thoughts and actions", Afya says, adding that when you sleep your body regenerates and heals. "Even if you're not getting eight hours of sleep per night, at least take naps."

EAT GREEN VEGGIES - "Eating green vegetables makes your body more alkaline, cleans you out, gives you energy and helps to keep you light."  

Get more information on Afya's latest projects and books at www.nattral.com.

Photos courtesy of Afya Ibomu

Catrinka | Ethical Fashion | Global

Buy a bag, educate a woman, employ a girl. --- The Catrinka Philosophy

More of us should support these kinds of businesses. Full force. With vigor. Paying it forward.

Megan Reilly Cayten sums up why we should all consider shifting our spending habits to support forward-thinking social enterprises instead of the mass-production companies most of us mindlessly flock to. Simply, "The fashion supply chain typically exploits women instead of investing in them", she says.

Indeed, if we can all choose to use our money to help instead of harm the world, why don't we?

Megan is the lead behind Catrinka, an ethical fashion accessory company that specializes in handbags. Catrinka leverages the power of women and girls through a woman-centered manufacturing, distribution and purchasing cycle which provides resources to women at all points within the process.

"An extra year of income for a girl can make a dramatic impact on her health and well-being, and that of her children", Megan explains.

To make its bags, Catrinka engages female artisans from under-privileged communities around the world, and then allots a portion of proceeds from each bag sold to support the education and mentorship of marginalized girls around the world. Catrinka essentially activates social good for women both at the beginning and end of its production model.

So far the bag company has made a substantial impact on women and girls in Afghanistan, Cambodia, Egypt, Ethiopia, Haiti, Nepal, India, Peru, Sierra Leone, Uganda, and the USA.  

Did I mention that the brand is GORG? The pieces are all sleek and sophisticated, and if you want a dose of ethnic texture you can find that too. Catrinka is yet another brand that proves that fashionable consciousness is anything but absurd.

Visit Catrinka online at www.catrinka.com. 

Photos courtesy of Catrinka. 

Jacmel & Co. | Ethical Fashion | Haiti

Jacmel & Co. is a sassy line of ethically-produced calabash handbags made by local artisans in Haiti that are sold worldwide to conscious consumers who believe in job creation, women's empowerment and using their purchasing power to contribute to sustainable living around the globe.

Lucie Cincinatis, the Jacmel & Co. founder, ditched her Wall Street job to teach English and set up arts programs in the heart of Port-au-Prince, Haiti. She fell in love with the craftsmanship of the local community and started Jacmel & Co. as a way to help generate sustainable income for those artisans.

Lucie took that leap in May 2014, which is jaw-dropping considering that she is regularly shipping out orders to women all over the world AND she has already been featured by Vogue, Elle, The Huffington Post, and several other big publications. Cheers to that!

 

 

Born in Belgium, Lucie says her greatest accomplishment thus far has been the relationships she has built within the Haitian community. "It's so nice to have the kids waiting for me when I travel. People in the neighborhood come say hi to me when they know I'm back. I see the difference I make in the community. Most of my artisans are single mothers, and when I first came none of their children were going to school. Now all of them are going to school."

In Haiti the calabash is considered a deeply spiritual fruit. Drawing from its sacred background, Lucie has created an organic fashion piece that spawns good vibes for its wearers who are aiding in the livelihood of women and families they may never encounter.

 

 

Jacmel & Co. will soon be expanding its offering to include sandals, home décor and jewelry.

Please support Jacmel & Co. and other ethical brands. Visit Jacmel & Co. at www.jacmelandco.com and email lucie@jacmelandco.com for more information.

Photos courtesy of Jacmel & Co.

Seane Corn on Destiny & Passion

Photo by Steve Rosenfield

Seane Corn spews deep knowledge seemingly effortlessly. It's as if when she speaks she's channeling a higher force. Her talks are a mass of sacred counsel - each sentence carrying its own enormous message. That is the simple magic of Seane Corn.

At this month's Yoga Journal Live in Florida we asked Seane two quick questions on passion, work and destiny. 

You have such depth of knowledge and passion for what you do. How can others tap into that passion for their work?

SEANE CORN: "Everyone has their own individual path and for some people they enter their path with more resistance; some people with more enthusiasm; some people with more questions. I am really excited and enthusiastic about this path. I also get overwhelmed; I get scared. I have a lot of confusion and a lot of questions like everyone else, but it hasn't diminished the passion I still feel.

"I think you can work on that for sure, but I also think it's who you are. I'm a passionate person in general. I am passionate about people, about animals, about the planet. I love life. I'm excited by life. I am grateful for this life, and I also get that with life there's amazing things and there are challenges, and you can't get the amazing things without also having the challenges. And so, when the challenges come up I don't feel punished by life or somehow that life has failed me, it's just the cycle of things. Everything changes and I just want to be present to what is. If you develop more of a spiritual world view it's easier to assign meaning to moments where perhaps in the past those moments would have been overwhelming and scary, and you would have felt punished or ignored by spirit. When you have spiritual context it is easier to see possibility. I live my life in a spiritual context. I believe everything happens the way it's supposed to. I believe that we are here to learn what love is. I believe that the quest of understanding that love is through experiences that require its opposite, and that's just life. Because I have that worldview that God exists in all moments light and dark, it's easy for me to stay passionate, because I know that the end result is more love, more devotion, more connection, and more interdependence, and I want to be a part of that bigger broader understanding."

Did you envision this life for yourself? 

SEANE CORN: "No. It was just destiny, I guess. I just wanted to teach yoga and at that time none of this existed. There were no celebrity yoga teachers and all that crazy stuff. I just taught yoga, and then it evolved and I stayed open to it. I didn't imagine any of this. I'm grateful for it. I'm excited by it. I earned it - in that I worked very, very hard. It's not something that just happened to me. The doors opened, but yet I still cultivated the skills to manage it, to understand it, to learn from it, to grow because it. So it wasn't just luck. It was a combination of destiny, hard work, commitment and going towards that which scares me. All this scares me. The bigness of it scares me. But not enough to prevent me from wanting to go deeper and explore more."

INSPIRATION: Jamaica's Story & Myth + Sharon Feanny

Yoga, wellness, conscious living, ethical consumerism in support of local artisans, clean eating, vegetarianism --- All are thriving in the cultural landscape of the small and legendary island of Jamaica.

SHARON FEANNY is a founding force behind the growth of the yoga and wellness surge in Jamaica. The yogi business woman created the country's most popular aromatherapy line, Starfish Oils, as well as the largest yoga studio and mind body fitness hub, Shakti Mind Body Fitness. Sharon currently offers local and international, online and live detox programs under her Live Fit Detox umbrella - merging her passions for mind body health, clean eating and yoga to help others tap into optimum living.

STORY & MYTH is a line of mala and wrist beads made in Jamaica from sustainable sources by local artisans. The beads are a statement of ethical fashion, with each handmade piece contributing to the livelihood of various in-need populations in Jamaica. The Story & Myth line has skyrocketed beyond the wildest dreams of its creator, Kristie Stephenson, and is now available at top Caribbean boutiques and yoga-inspired outlets across the United States. Local and international conscious consumers indulge in both the positive, protective energies of the line and its distinct artistic beauty.

Here Sharon Feanny poses in Story & Myth malas at the Yoga Journal LIVE Florida conference held earlier this month.

View the Story & Myth line HERE. Email storyandmyth@gmail.com for more information.

Information on Sharon Feanny's Live Fit Detox program can be found at LiveFitDetox.com. Email sharon@sharonfeanny.com for more information.

Inspiration: MARLEY COFFEE

Oh, Marley Coffee how I love thee! Thank you so much for your organic blends. It feels good to know that when I sip you I'm choosing to treat my body lovingly. I sincerely appreciate your commitment to being sustainably grown, ethically farmed and artisan brewed. Those things let me know I am helping to make the world a better place by being a conscious consumer. It also thrills me that those processes happen in places like Jamaica, Ethiopia and South America in communities where help is needed. I'm so happy to be involved in that cycle of building. Thank you, especially, for helping the world's youths by donating a portion of your profits to social initiatives like 1Love.org, KicksForCause.org, and the WaterWise Coffee Project. It's also awesome that your gourmet AND affordable. And, last but certainly not least, THANK YOU for tasting so ridiculously good!

All Marley Coffee products live up to the Rastafari standards of ITAL, standing for all things Pure, True and Vital. We believe that pure food from the earth is physically and spiritually beneficial. The ITAL seal is how we denote our commitment to these principles. --- MarleyCoffee.com

Marley Coffee founder, Rohan Marley (son of the late, great Bob Marley himself) talks to us about giving back, social entrepreneurship and what we can look forward to from Marley Coffee in the near future. 

What has been Marley Coffee's proudest philanthropic give back​ to date, and what made it most worthwhile?

Rohan Marley: We are committed to giving back at Marley Coffee. To date, helping to rebuild Chepstowe Basic School, which is just down the road from the Marley Coffee Farm in Jamaica has been so rewarding, many of our farmers children attend this school. With the help of many partners we were able to write a check that went directly to the school and we build a computer lab, a soccer field, new playground, and much needed repairs to the school. A big part of why I originally purchase the coffee farm in Jamaica was to give back and support the local community; the school was the next evolution.

Now, I'm also excited to act as chairman to the WaterWise Coffee Project which will help provide support to regions in Ethiopia where we also source premium quality beans for Marley Coffee. When you purchase Marley Coffee, you're helping provide .01 cent for every single serve capsule sold to clean rivers which have been directly impacted by coffee production. This project will help provide clean water to people starting in the Sidamo region and I can't wait to see the lasting impact this initiative will have.

What tips would you give anyone wanting to embark on their own socially & environmentally conscious entrepreneurial journey?

Rohan Marley: Partner with the right people. Hold yourself to the highest standards. And remember your roots. Everything we do at Marley Coffee is grounded in our roots, which means growing the best sustainable, ethically farmed coffee in the world, and partnering with the right people to spread the message.

What's on the horizons for Marley Coffee? 

Rohan Marley: I'm excited to launch EcoCup in 2015, one of the first easy to use recyclable single serve capsules, that will help revolutionize the market by reducing a lot of waste. Over 10 billion single serve capsules are consumed in North America alone annually, and we want to part of the change, reducing the impact with EcoCup. All single serve Marley Coffee capsules will be recyclable by Summer 2015, years ahead of others in the category.

I'm really looking forward to my trip to Ethiopia in November to check on the WaterWise Coffee Project and to celebrating our growth here in the USA including a new test in a select number of Target stores (Northern and Southern California). We are also growing internally, most recently we were added to the menu in 70 Subway locations in Chile on top of the great distribution we already have throughout Chile. The UK and France are also growing markets for us, and in September we opened our first coffeehouse in Korea, with more to follow. I continue to feel blessed by our success and joy in helping others while sharing some the best coffee in the world.

Visit www.marleycoffee.com to get more information on Marley Coffee and to find stores and online outlets where Marley Coffee can be purchased. 

Photos courtesy of Marley Coffee. 

INSPIRATION: GoSweetandSkinny.com

This little lady is B U S Y!

Cassandra Bodzak of GoSweetandSkinny.com proudly calls herself a Happy Healthy Living Guru, spreading light and love by sharing tasty, oftentimes decadent vegan recipes online, while also serving as a wellness and meditation coach. To top it off, she's grown her online platform so exponentially that by sheer demand alone she's also begun teaching other bloggers and wellness coaches how to build their own successes, AND she has also competed on ABC's The Taste. If you follow her you'll see that her days are spent filled to the brim with coaching sessions and keeping engaged with her social media audience. She also contributes to many channels, including Shape magazine online. Cassandra is only 27, but her drive and know-how for squeezing the most out of this precious life while keeping balance, are simply pretty damn amazing.

Cassandra's Spicy Pumpkin Smoothie Bowl recipe available on GoSweetandSkinny.com.

So here are some key pieces of wisdom on living well and tapping into true success from Miss GoSweetandSkinny.com herself...

Living Your Happiest & Healthiest Life

"1. Be willing to see things differently; be open-minded that there is a better way. Be open to try new things. Be open to change the path you are on now. The universe will guide you, once you are willing to just go for it.

2. Be more aware. You'd be amazed how different your life can be once you're aware of your thoughts and the things you feed your mind, and conscious of the foods you're putting into your body. People really let themselves get caught up in autopilot. The miracle really is in the awareness.

3. Meditate. I can't talk highly enough about meditation. I had the health piece of the puzzle figured out, but once I started meditating my life really changed. Centering yourself in your highest self, quieting the noise, de-stressing -  give you the power to visualize things the way you want them to be."

Following Your Heart

"The most important thing is to follow your heart and be authentic. The biggest trap is to try to follow people that inspire you. While it's important to have people to follow - be authentic and follow your own heart. You can't be successful at anything unless your heart is 100% in it - even it's just putting out blog posts, whatever it is. I believe in energy. People can feel the love you have for what you're doing."

Visit Cassandra's website for healthy recipes and tips for blissful living, plus get information on her business and wellness coaching services. www.gosweetandskinny.com .

Photos courtesy of Cassandra Bodzak.

INSPIRATION: Hey FRAN Hey!

There are some interviews that leave me absolutely charged. Like a lightning bolt of energy has zipped through my body and somehow my awareness and sense of gratitude have been heightened. I've interviewed many, many people, but I swear this interview takes the cake on lightning bolt moments.

Meet Francheska Medina, the gorgeousness behind HeyFranHey.com. She has over 3 million views on her YouTube channel, tons of social media followers, and is a sought after natural hair, beauty, fitness, nutrition and wellness vlogger.

Fran has managed to bring depth and thoughtfulness to otherwise frivolous matters of beauty and having a hot body, making it cool to think carefully about caring for ourselves.

She's somewhat of a gladiator woman - totally annihilating the ideas of hairy armpits, stinky-ness and grunginess that are usually associated with women who make their own deodorant, for example. Being fit, curvy-bodied, fashionable AND making her own deodorant, hair products, body wax (to name a few) too, all make it okay for the loads of women following her to indulge in conscious self-care without feeling like they've leaped onto the crazy train.

For helping to chisel away at the oftentimes shallow beauty culture - Fran, we thank you :)

Fervently dedicated to authenticity, Fran says she is aware of the high vibrational exchange between her and her audience; she contributes to their happiness, and they to hers. "It feels good to wake up with a sense of direction, knowing that I'm leaving people better than I found them. There's no greater feeling than affecting people by being you", she shares.

If she could send out just one message to the world about health, Fran says she'd want people to know that they should listen to their bodies and create customized lifestyle routines to fit their unique needs instead of following trends. "Just do what makes you feel better, you don't have to have a vision of what you want to look like", she notes.

She also encourages people to ignore the distractions of the world in order to tap into their potential for success, instead of allowing social pressures to dictate their paths. "Think about what genuinely makes you come alive. If money, fear and judgment weren't issues, what would you do? Once you can get into the rhythm of that, you will be your most successful. You just have to have the mental strength to tune out the noise."

Fran and fellow vlogger, Shameless Maya.

This month Fran will begin to incorporate deeper conversations about mental, emotional and spiritual wellness into her channel.  Her mission is to discuss the vulnerabilities and traumas that we all deal with on a daily basis so that she can help people realize that they can overcome the darkness in their lives and create genuine lasting happiness. To do this, she says she's going to dive into the uncomfortable territory of opening up about her own struggles and share the daily practices that help her maintain balance and sanity.

One of the most eye-opening things that Fran said to me was this --- We all think that when we are able to achieve some goal or another (be it losing weight, getting rich, becoming the boss, getting married) we will automatically become happier. But, in actuality, when our lives expand through the accumulation of more things or greater success, we only become more unhappy if we haven't truly confronted the situations in our pasts that have caused us pain. "You think success, money and attention will make you feel better, but you can actually feel worse. It magnifies how you already felt about yourself. Your spiritual and material wealth have to grow together", she says.

In her own special way, Fran is shifting the cultural landscape by teaching others new approaches to living and building dialogue. It's clear - she has grown, and she wants us to grow too. High vibrational exchange indeed!

Check out the first of many of Fran's mental wellness videos here:

Follow Fran at HeyFranHey.com and on the HeyFranHey YouTube channel.

Photos courtesy of HeyFranHey.

Happiness + Wellbeing Magazine

Sometime last year I stumbled on this super-fly publication based in Australia called Happiness + Wellbeing Magazine. I was mesmerized by its beautifully designed hippie-chic look and content that spoke to the wellness woman, positivity seeker inside me.  It literally oozes with good vibes. It's a gigantic celebration compressed in an online package, joy filling every crevice, encouraging readers to live their best, healthiest, most authentic lives.  I really like it. So, when Editor-in-Chief, Cassandra Lane agreed to talk to me, I was buzzed. It was another opportunity to learn from someone doing awesome, heart-filled work.

How long have you been doing H+W Mag?

Cass: The concept for Happiness + Wellbeing Magazine popped into my head in early 2013 and we launched the first issue in August that year, so just over 15 months.


What prompted you to start the magazine?

Cass: I truly believe it was a matter of divine timing for H+W Magazine. In late 2012 my mum had two severe heart attacks (she recovered beautifully) and after a lifetime of ignoring our health, wellness and yep - holistic happiness, we discovered the silver lining in a very tough experience and feeling awakened, began to explore ways we could begin living our lives to the fullest. I remember I had been searching for some digital resources that really covered the topic of wellness thoroughly (that being that life isn't just about vibrant health, exciting adventures or great relationships, it is a combination of all these elements - and more!- that really lead to a fulfilled life), but I couldn't find anything that felt right. So, on a complete whim (and having the idea for h+w pop up fully formed in my head) I decided to launch an issue of the magazine and see how it went. It has been an absolute whirlwind of a ride and I haven't looked back since!

What's your mission for the magazine?

Cass: Our official philosophy is that we support earthlings across the globe to foster inner peace, adopt a more conscious lifestyle, master the art of meditation, nourish their body with balanced nutrition and find spiritual practices that enhance their life and wellness. Unofficially, we just want to help women feel good - about themselves, their lives and their personal journey, all while hopefully making a positive difference on this beautiful planet we call home.

What has been your greatest obstacle along your entrepreneurial journey, and how did you overcome it?

Cass: Self-doubt. There were (and still are occasionally!) times when I thought: Do people actually want this? Am I offering them something that will really transform their lives for the better? Or am I just living in dreamland?! But what I have learnt is that the most important thing is to simply try. It's the case of, if not now, when? If not us, who? As long as I am trying and feel good about what I am bringing into the world, I know I'm on the right path.

What are 3 tips you'd give someone who wants to embark on their own journey as a conscious entrepreneur?

Cass: #1. Listen to your intuition, even if it is telling you something completely different to what you expect. This goes for partnerships, packaging, branding, design - the whole kit and caboodle. Your intuition knows best! #2. Don't be afraid to ask for help. Even though you're divinely perfect, you're not going to be a whiz at everything. If marketing isn't your thing, that's okay! Bring someone into the business who has a passion and hunger for marketing and enlist their help. Which brings me to #3. Don't try to do it all. Seriously. I know you think you can and will do it better than anyone else, but it's okay to delegate and take a step back when the time is right. 

How do you balance your personal and professional lives - do you have any daily mind/body wellness practices that help to keep you balanced?

Cass: I try not to think about balance too much, instead I just run with how I'm feeling. If I don't have a driving need to create something new that day, I know it's time to recharge and spend some time building up my creativity again. If I'm chomping at the bit to write or design something (even if it's a weekend), I go with the flow and let it happen. Thankfully, this approach has allowed my natural rhythms to emerge and I don't struggle with feeling as overwhelmed as I used to. Definitely trial and error though! And as for wellness practices, my top three are: meditation (even if it's just a minute of deep breathing), journaling and spending time in nature.


Is there anything new coming up you'd like us to mention?

Cass: 2015 is going to be a huge year for us! We are coming up with some really exciting new products under the H+W brand that we can't wait to share with you all. Oh, and keep an eye out for our free Christmas edition of the magazine which is being released in mid to late November :-) You can grab it from our website atwww.happywellmag.com or from the Apple App Store when it is released.

Rockstar Founding Father of Clean Eating - Dr. Junger

Dr. Alejandro Junger - author & founding father of the clean eating movement (in my estimation at least!)

You may not know who Dr. Alejandro Junger is, but I'm sure you've heard the term "clean eating". 

In my humble opinion, Dr. Junger is the forefather of that concept... Maybe that's a bit of a far-fetched proclamation, but I swear it's true! Over a decade ago, years before eating "clean" became a thing, I met Dr. Junger in Jamaica at a yoga festival he was booked to speak at. (BTW, he's a little rockstar-esque in persona too... Very cool guy. No ordinary doctor around here!) At that time, no one was really talking about clean eating and Dr. Junger had just published his first book, CLEAN. Today, clean food and clean eating are big things E V E R Y W H E R E. Plus, Dr. Junger blew up big too - he's written several best-selling CLEAN books since, and is followed by many normal folks like myself, as well as a ton of celebrities such as Gwyneth Paltrow who swear by his work. 

So, of course, it's massively exciting to get to talk to the founding force behind today's popular ideas about nutrition and detox. Here's what Dr. Junger told us...

"As I write this, I am finishing the amazing three-week long clean detox program. I can report that it worked wonders."
Gwyneth Paltrow (Actress & goop Founder)

What are 3 reasons why we all need to do the Clean Program or incorporate some form of detox program into our lives?

1) We are bombarded with toxic chemicals. The air we breathe, the water we drink and shower with, the cosmetics we use, the products in our household, but mostly the foods we eat, are all loaded with chemicals that alone, or in combination, cause disease.

2) Our modern lifestyle is un-natural. We are eating and digesting all day( and all night) long. This slows down our detox ability. A detox program gives the digestive system a rest and allows the body to re-direct the saved energies into detoxification. 

3) A detox program is a great way to break bad habits and form good ones.


Did you ever imagine Clean would turn into the enormous success it has become, and what is one thing you've done that you think has led to your success?

In my wildest dreams I could not have imagined the wide reach that the program has worldwide. I think one of the main reasons for that is that I surrounded myself with an amazing team of people that are as passionate and committed to helping others feel better.

What advice would you give someone about to embark on their own journey to conscious entrepreneurship?

When you find the right people to work with, give them your trust and let them shine at what they are good at. And most of all, focus on what you are good at and enjoy doing.


What has been your greatest obstacle along the Clean journey, and how did you overcome it?

For years I was looked at as someone who was wasting his time. My peers and family were urging me to stop looking for other things. To put on my suit and go to work at a hospital. Most of my colleagues were making good money in their practices while I was working at a detox spa making a small fraction of their income. I did not know if I was ever going to earn a good living at that time, and many times I felt like quitting my search and doing what everyone else was doing. But I was too curious to stop and too disgusted with the medical system to go back. So I kept on going. After a long time things started turning around. Now, many of those who rolled their eyes come asking for advice on how to get out of the system they feel trapped in while their souls are slowly dying.

With all the clean eating trends happening, is the world doing clean eating right, or are there elements of clean eating we are still missing?

The good news is that we are all getting smarter, and there are many people who are inspiring and teaching others to find what works for them. I am optimistic that we can turn things around. There is still a lot of work to be done though, because there are strong economic interests to keep the status quo.

To find out more about Dr. Junger or purchase one of his book, visit www.cleanprogram.com. 

Images provided by www.cleanprogram.com.