Fruity Patooty: Oranges

Bright and beaming citrus in the morning is simply the best! Cool fact: did you know the colour orange came from the orange fruit? Oranges are LOADED with Vitamin C and amazing health benefits.

Nutritional value per 1 raw orange:
– 62 calories
– 0g trans fat, 0g saturated fat, 0g total fat
– 13% (DV) dietary fibre
– 116% (DV) Vitamin C
– 10% (DV) Folate
– 8% (DV) Thiamin
– 6% (DV) Vitamin A

Health benefits of oranges:
– The dietary fibre aids in constipation relief
– Protects against viral infections due to the high amount of polyphenols in oranges
– Helps lower bad LDL cholesterol
– Excellent source of Vitamin C which is a potent antioxidant that maintains a healthy immune system
– Regularly drinking orange juice can help prevent and reduce the risk of kidney stones and kidney diseases
– Aids in healthy heart functions such as, heartbeat and maintaining and regulating stable blood pressure
– Assists in preventing inflammation
– Protects and promotes good eye health

Find ways to add this sunny fruit to your everyday routine. I love freshly squeezed orange juice in the morning but I highly recommend to not bother buying orange juice from the store since it is usually from concentrate, full of added sugars and sometimes very old (oranges are not in season all year round). Here are some simple ways to make/squeeze your own orange juice (the taste difference is huge!). Don’t forget to buy organic and to support local farmers 🙂 I hope everyone is having a happy and safe holiday!

Recipes with oranges to try:
Vegan Creamy Orange Sunshine Soup Recipe: http://ohsheglows.com/2012/10/29/creamy-orange-sunshine-soup-akafrankensoup/
Easy Orange Vegan Cake Recipe: http://allrecipes.com/recipe/orange-vegan-cake/
Raw Vegan Orange Chia Seed Breakfast Pudding Recipe: http://www.rawmazing.com/raw-orange-chia-seed-breakfast-pudding/
Vegan Orange-Cranberry Muffins with Pecans Recipe: http://www.treehugger.com/easy-vegetarian-recipes/orange-cranberry-muffins-pecans-vegan.html
Vegan Kale Pineapple and Orange Smoothie Recipe: http://www.yummly.com/recipe/Kale-Pineapple-and-Orange-Smoothie-_Non-Dairy_-477774?columns=4&position=3%2F57

For more information, check out the following sources:
http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1966/2
http://www.care2.com/greenliving/13-health-benefits-of-oranges.html
http://leafandgrain.com/truth-about-orange-juice/
http://www.med-health.net/Benefits-Of-Orange-Juice.html
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=37
http://www.nutrition-and-you.com/orange-fruit.html

10 Amazing Nutritional Benefits of Oranges

http://www.treehugger.com/easy-vegetarian-recipes/40-recipes-oranges-superfood-meals.html

Photo credit: Pink Sherbet Photography via photopin cc

*This blog is not intended to give professional medical advice and you should always check with your healthcare practitioners before trying anything new or regularly.

Spice it up! – Ginger

The ginger root sure looks like an odd sort of thing, but do not let its looks deceive you. Ginger can be very spicy or hot if used in large amounts but has a nice sweet tangy taste. It is famously used for its ability to alleviate and care for gastrointestinal troubles but find out what else this super spice is good for!

How to use ginger:
Ginger is widely found in a ground form and can be added into virtually anything. There are many different ways to use ground ginger, find some here. For using and storing fresh ginger root, make sure to always peel off the skin but I would recommend following the instructions found here.

Health benefits of ginger:
– Ginger has been proven in many clinical instances to relieve gastrointestinal-related issues such as, motion-sickness, nausea, vomiting, stomach cramps, flatulence, inflammation of colon, intestinal ulcers and much more. This is due to the chemicals found in ginger and why it is commonly used/integrated into medicines to help alleviate these types of symptoms and protect your gut health overall.
– Its anti-inflammatory properties can help with stiff, painful, achy joints and muscles (with conditions like arthritis and gout)
– Can aid in getting rid of colds, nose and throat congestion
– Was found in a study to reduce and kill ovarian cancer cells
– May reduce hypertension and high blood pressure
– Can help smooth and relax muscles that are associated with asthma
– Aids in reducing symptoms associated with heavy menstrual pain and cramping
– Effective in treating migraine and headache symptoms

I love adding ground ginger when making baked goods or oatmeal and I sometimes mince ginger and mix it into a stir-fry. Drinking tea that has ginger in it (such as chai) is also great but who doesn’t love ginger ale? Don’t forget to buy organic and support local farmers 🙂 Try these recipes below for fun or to help incorporate ginger into your diet!
Vegan Gingersnap Cookies Recipe: http://trans-planted.com/vegan-gingersnap-cookies/
Vegan Asian Slaw Salad with Miso Ginger Dressing Recipe: http://www.onegreenplanet.org/vegan-food/recipe-asian-slaw-salad-with-miso-ginger-dressing/
Vegan Ginger Peach Green Smoothie Recipe: http://gi365.info/food/ginger-peach-green-smoothie/
Vegan Applesauce Ginger Cake with Maple Glaze Recipe: http://blog.fatfreevegan.com/2012/12/applesauce-ginger-cake-with-maple-glaze.html
Vegan Stir Fried Green Beans with Ginger and Onions Recipe: http://www.simplyrecipes.com/recipes/stir_fried_green_beans_with_ginger_and_onions/

Want to find out more about ginger? Be sure to check out these spicy sources below:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=72
http://foodmatters.tv/articles-1/10-healing-benefits-of-ginger
http://www.medicalnewstoday.com/articles/265990.php
http://www.greenmedinfo.com/node/83545
http://www.joyoushealth.ca/2011/05/12/gingers-amazing-health-benefits-recipes/
http://www.webmd.com/vitamins-supplements/ingredientmono-961-GINGER.aspx?activeIngredientId=961&activeIngredientName=GINGER
http://www.medicalnewstoday.com/articles/41747.php

The Epic Guide to Making Your Own Chai Tea

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*This blog is not intended to give professional medical advice and you should always check with your healthcare practitioners before trying anything new or regularly.

Fruity Patooty: Grapes

Yum, yum! A handful of plump, juicy grapes is the perfect afternoon snack. These little sweet and tart jewels have a powerful antioxidant and phytonutrient punch and are bursting with other important nutrients.

Nutritional value per 1 cup of raw (green or purple) grapes:
– 104 calories
– 0g trans fat, 0g saturated fat, 0g total fat
– 28% (DV) Vitamin K
– 27% (DV) Vitamin C
– 8% (DV) Potassium
– 7% (DV) Thiamin
– 6% (DV) Vitamin B6

Heath benefits of grapes:
– A low glycemic index food which can help regulate insulin and balance blood sugar
– Aids in reducing bad LDL cholesterol
– Can reduce symptoms of indigestion, constipation and act as a digestive aid
– May prevent infections in different systems throughout the body, due to strong anti-viral and anti-bacterial properties
– Enhances neurological health, protects against degenerative brain diseases such as Alzheimer’s by preventing plaque build up and increasing blood flow to the brain
– Protects eye health and prevents cataracts by reducing damage that is caused by free radicals
– Helps reduce chances of a heart attack, heart disease and strokes and overall aids in cardiovascular health
– Aids in weight loss by reducing a cell’s ability to store fat
– Studies have shown that grapes have positive anti-cancer effects on the body
– Concord grapes can produce an anti-inflammatory response in the body (from the polyphenols)
– Rich in vitamins C and K, it can help boost/support your immune system

There are many great reasons to munch on grapes. They are high in natural sugars and should be eaten in moderation. I could not find too many vegan recipes using grapes but here is a few. Don’t forget to buy organic and to support local farmers! 🙂

Vegan Breakfast Cobbler Recipe: http://ohsheglows.com/2010/08/28/will-run-for-breakfast-cobbler/

Vegetarian Rosemary and Balsamic Roasted Grapes and Olives Recipe: http://www.vegetariantimes.com/recipe/rosemary-and-balsamic-roasted-grapes-and-olives/

Vegetarian Concord Grape Jam Recipe: http://chefinyou.com/2011/10/concord-grapes-jam/

Need to know more about grapes? Check out these sources:
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/1920/2
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=40

11 Proven Benefits of Grapes

http://www.webmd.com/diet/features/8-healthy-facts-about-grapes
http://www.care2.com/greenliving/10-miracle-healing-powers-of-grapes.html
http://www.chatelaine.com/health/diet/five-health-benefits-of-concord-grapes/

Photo credit: Ryan Opaz via photopin cc

*This blog is not intended to give professional medical advice and you should always check with your healthcare practitioners before trying anything new or regularly.

Lovable Legumes: Black Beans

Happy Monday everyone! Black beans are delicious with a mild flavour that pairs well with strong spices and herbs (like cilantro and cayenne). They are an incredible source of protein and fiber for vegetarians and meat-eaters alike, not to mention that they are packed with important antioxidants and phytonutrients. Find out more about why these legumes are so lovable and why you should learn to love them too!

Nutritional facts for 1 cup of cooked black beans:
– 227 calories
– 0g trans fat, 0g saturated fat, 1g total fat
– 30% (DV) protein
– 20% (DV) Iron
– 60% (DV) dietary fiber
– 64% (DV) Folate
– 38% (DV) Manganese
– 17% (DV) Potassium
– 30% (DV) Magnesium
– 28% (DV) Thiamin

Health benefits of black beans:
– Aids in regulating stable blood sugar levels
– Fiber helps keep the digestive tract healthy and keep you regular
– Can help prevent future digestive tract disorders
– Very heart healthy – prevents heart attacks, strokes and heart disease
– Lowers bad cholesterol and maintains the good cholesterol
– Studies have connected the consumption of black beans to reduced risks of certain types of cancer (especially colon)
– Helps you loose weight and feel fuller longer (when eaten regularly)

Try out these fantastic recipes to help you include black beans in your daily diet. Don’t forget to buy organic!

Vegan Black Bean & Quinoa Soup Recipe: http://www.theppk.com/2013/03/black-bean-quinoa-soup/
Vegan Sweet Potato & Black Bean Veggie Burgers Recipe: http://cookieandkate.com/2013/sweet-potato-black-bean-veggie-burgers/
Vegan Black Bean Brownies Recipe: http://silkandspiceblog.wordpress.com/tag/black-bean-brownies/

To find out more information on black beans, check out these sources:
http://nutritiondata.self.com/facts/legumes-and-legume-products/4284/2
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=2
http://www.healthdiaries.com/eatthis/6-health-benefits-of-black-beans.html
http://voices.yahoo.com/black-beans-theyll-health-energy-107597.html
http://www.health.com/health/gallery/0,,20475957_2,00.html
http://www.myyogaonline.com/healthy-living/nutrition/nutritious-benefits-of-black-beans

Photo credit: cookbookman17 via photopin cc

*This blog is not intended to give professional medical advice and you should always check with your healthcare practitioners before trying anything new or regularly.

Vivacious Veggies: Zucchini

Zucchini is a perfectly mild tasting moist summer squash that is easy to prepare or cook. Eat it raw, steamed, barbequed, in spaghetti form – the possibilities are endless because of its versatility. Find out the nutritional facts and health benefits to this vitamin-packed low-calorie veggie!

Photo credit: funadium via photopin cc

Nutritional facts per 1 cup of cooked zucchini:
– 29 calories
– 0g saturated fat, 0g trans fat, 0g total fat
– 10% (3g) dietary fiber
– 40% (DV) Vitamin A
– 16% (DV) Manganese
– 14% (DV) Vitamin C
– 13% (DV) Potassium
– 10% (DV) Magnesium
– 9% (DV) Vitamin K
– 8% (DV) Folate

Health benefits:
– The magnesium and potassium found in zucchini helps lower blood pressure, maintain stable blood sugar levels and ease hypertension
– Decreases risk of blood-circulatory related diseases such as heart attack and stroke
– Manganese helps alleviate stress, promotes healthy skin and better wound-healing
– Antioxidants make this veggie anti-inflammatory
– Aids in maintaining good prostate health
– Assists in and manages lowering bad cholesterol levels
– Helps with indigestion, prevents constipation and promotes regularity
– Boosts immune system function and supports respiratory health
– Can help you maintain a healthy body weight (makes you feel full longer)

I love spiraling zucchini (as seen in the picture below) and making my “raw” pasta, which is super satisfying without feeling guilty going for third helpings. This vegetable I try to add into almost any type of stir-fry, pasta or casserole dish that I am making. Try to incorporate more zucchini into your diet today (your heart, taste buds, colon, prostate and tummy will thank you!!). Don’t forget to buy organic and try some of the delicious recipes posted below!

Vegan Savoury Zucchini Muffins Recipe: http://silkandspiceblog.wordpress.com/2013/07/03/savoury-zucchini-muffins/

Raw Vegan Zucchini Pasta with Marinara Recipe: http://www.rawfoodrecipes.com/recipes/zucchini-pasta-with-marinara-sauce.html

Vegan Zucchini-Quinoa Lasagna Recipe: http://www.vegetariantimes.com/recipe/zucchini-quinoa-lasagna/

Vegan Zucchini Soup Recipe: http://www.veggieful.com/2012/08/vegan-zucchini-soup-recipe.html\

Vegan Marinated Zucchini and Chickpea Salad Recipe: http://blog.fatfreevegan.com/2013/07/marinated-zucchini-and-chickpea-salad.html

Photo credit: I Believe I Can Fry via photopin cc

For more information on zucchini, check out these sources:
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2640/2
http://www.healthdiaries.com/eatthis/8-health-benefits-of-zucchini.html
http://www.nutrition-and-you.com/zucchini.html
http://www.livestrong.com/article/334127-the-health-benefits-of-zucchini/
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=62
http://www.3fatchicks.com/7-health-benefits-of-zucchini/

*This blog is not intended to give professional medical advice and you should always check with your healthcare practitioners before trying anything new or regularly.

Yoga Pose: Warrior II Pose

Also known as Virabhadrasana II, this pose helps strengthen the quadriceps, shoulders and abdomen while stretching the inner thighs, chest and hips. It also can aid in relieving backaches and improving posture/balance.

Directions:
– Begin standing with your legs shoulder-width apart and start with a few deep breaths in and out. On a deep exhale, step out with either your left or right foot so that your feet are approximately 4 feet apart. Turn the foot you stepped out with 90 degrees in front of you. Your feet should be perpendicular to one another.
– Raise your arms to about shoulder length so that they are parallel to the floor with your palms facing downwards.
– Let out another deep breath and bend the knee of the leg that you stepped with over your ankle. Your bent knee should create a 90 degree angle with the floor.
– Keep your arms parallel and stretched out, looking over the tips of the fingers in front of you.
– Gently tighten your abdomen and hold the pose for 30 seconds to 1 minute and continue the deep slow breathing.
– Repeat on the opposite foot.

Namaste!

Sources:
http://www.womenshealthmag.com/yoga/yoga-for-women?page=2
http://www.yogajournal.com/poses/495
http://www.drweil.com/drw/u/ART00538/Warrior-II-Pose.html

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Fruity Patooty: Apple

Do you know the saying “an apple a day, keeps the doctor away”? Well it’s true! Discover the nutritional highlights and health benefits that make apples such a super food! And check out some added vegan recipes using apples!

Nutritional highlights per 1 raw apple:
– 95 calories
– 0g saturated fat, 0g trans fat, 0g total fat
– 4g (17%) Dietary fibre
– 14% (DV) Vitamin C
– 6% (DV) Potassium
– 5% (DV) Vitamin k

Health benefits of apples:
– Helps prevent Alzheimer’s disease and boost memory
– Great food for cleanses and help detox your liver
– Aids in the protection against Parkinson’s disease
– Decreases risk of diabetes
– Reduces risks of developing certain types of cancer
– Helps reduce cholesterol
– Aids in protecting cardiovascular health (keeps heart healthy!)
– Helps prevent gallstones
– Boosts your immune system
– Aids with digestion and helps with diarrhea, constipation and IBS
– Promotes weight loss
– Eat an apple for exercise to help with endurance
– Prevents high blood pressure
– Reduces risk of Asthma
– Helps keep good bone density
– Full of antioxidants

Apples are delicious and are perfect for a sweet and satisfying snack and one apple counts as one serving of fruit! I love having a sliced apple with almond butter. Make sure you are living by the saying and eating an apple a day to take in these amazing health benefits. Don’t forget to buy organic and check out these interesting recipes below!

Recipes:
Vegan Apple Streusel Muffins recipe: http://happyfoodhealthylife.com/2013/03/01/vegan-apple-streusel-muffins/
Vegan Apple Salted and Caramel Cupcakes recipe: http://cupcakesandkale.blogspot.ca/2011/10/apple-salted-caramel-cupcakes.html
Here is a list of vegan recipes with apples: http://yourvegangirlfriend.com/2011/10/18/apple-recipe-round-up/

To find out more about Apples and their benefits, check out these sources:
http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1809/2
http://www.besthealthmag.ca/eat-well/nutrition/15-health-benefits-of-eating-apples
http://www.eatingwell.com/nutrition_health/nutrition_news_information/5_health_benefits_of_an_apple?page=6
http://www.readersdigest.ca/food/diet-nutrition/7-health-benefits-apples

Photo credit: Cayusa via photopin cc

*This blog is not intended to give professional medical advice and you should always check with your healthcare practitioners before trying anything new or regularly.

Terrific Tea: White Tea

White tea is the least processed tea available, it is not fermented and the immature leaves are picked from the Camilla Sinensis tea bush right before the buds have fully opened. White tea is full of important antioxidants especially polyphenols. Find out why you should start drinking this tea daily with the benefits it can add to your health!

Health benefits of white tea:
– Antioxidants found in white tea reduce the look of aging and support glowing healthy skin
– Fights off newly forming fat cells
– Polyphenols can protect against cancer such as colon and prostate by inhibiting tumor growth
– Can improve artery function, thin the blood and lower blood pressure
– Protects against the risk of strokes
– Aids in reducing bad cholesterol and increasing the good cholesterol
– Promotes good cardiovascular health
– Protects the immune system by killing unneeded and dangerous bacteria and viruses
– Reduces the risk of rheumatoid arthritis
– Can help reverse sun damaged skin
– Contains a small natural amount of fluoride to help prevent tooth decay

It is recommended to drink at least one cup daily of white tea to really yield the benefits of this antioxidant rich tea. Try to buy this tea organic and look for a white tea that doesn’t have many additives, preservatives or a lot of sugar added.

For more information, please check out my sources:
http://www.doctoroz.com/slideshow/health-benefits-tea#slide-3
http://en.wikipedia.org/wiki/White_tea
http://chinesefood.about.com/od/chineseteaandliquor/a/whitetea.htm
http://nutritionfacts.org/video/green-tea-vs-white/
http://www.whiteteaguide.com/whiteteahealthbenefits.htm
http://www.webmd.com/diet/features/tea-types-and-their-health-benefits
http://www.sciencedaily.com/releases/2009/08/090810085312.htm
http://www.sciencedaily.com/releases/2011/12/111201132501.htm
http://articles.timesofindia.indiatimes.com/2013-08-25/diet/38902972_1_green-tea-drinking-three-cups-white-tea

Photo credit: ben matthews ::: via photopin cc

*This blog is not intended to give professional medical advice and you should always check with your healthcare practitioners before trying anything new or regularly.

Spice it up! – Turmeric

This highly pigmented bright yellow Indian spice is a part of the ginger family and is used traditionally in curries and many other ancient Chinese and Indian remedies. There are many health benefits that go along with this super spice that is getting the attention of many people including holistic and western medical practitioners alike.

 

Health benefits of turmeric:
– Helps treat many digestive related issues such as, stomach cramps, diarrhea and stomach bloating
– Full of powerful antioxidants such as Curcumin, that help ward off cancer-causing free radicals, specifically in prostate and some types of blood cancer
– Aids in relieving menstrual cramps
– Very strong anti-inflammatory benefits
– Helps reduce inflammation and swelling associated with arthritis
– Used in remedies for the common cold, bronchitis and other various chest infections
– Reduces blood sugar in diabetics
– Supports healthy liver function
– Aids in preventing Alzheimer’s disease
– Used in topical treatments for wounds, infections, etc.

As you can see, there are endless benefits to this super spice. I personally like adding this spice to soups, stews, curries and chillies. Here are some vegan recipes that include turmeric:
Vegan Red Lentil Curry Recipe: http://www.yummly.com/recipe/external/Red-Lentil-Curry-Allrecipes
Golden Turmeric Latkes with Applesauce Recipe: http://www.eatingwell.com/recipes/turmeric_latkes_with_applesauce.html
Vegan Indian Mango Dal Recipe: http://www.eatingwell.com/recipes/indian_mango_dal.html

This article is worth a read because its about recent studies done about turmeric that have shown turmeric’s cardiovascular benefits to be as “powerful as exercise” http://www.greenmedinfo.com/blog/turmerics-cardiovascular-benefits-found-be-powerful-exercise-a
Talk to your doctor but it is recommended that you do not eat turmeric in large quantities, if you are pregnant, taking blood thinning medications, undergoing chemotherapy or if you are having upcoming surgery.

Want to learn more the spice? Check out these sources:
http://www.spiceadvice.com/encyclopedia/Turmeric.html
http://myhealthbynature.com/turmeric-health-benefits-and-side-effects/
http://shine.yahoo.com/shine-food/miracle-super-spice-health-benefits-turmeric-5-amazing-145400330.html
http://www.mnn.com/food/healthy-eating/stories/the-amazing-health-benefits-of-turmeric
http://www.greenmedinfo.com/blog/turmerics-cardiovascular-benefits-found-be-powerful-exercise-a
http://blog.doctoroz.com/oz-experts/turmeric-golden-spice-better-healt

Photo credit: Steven Jackson Photography via photopin cc

*This blog is not intended to give professional medical advice and you should always check with your healthcare practitioners before trying anything new or regularly.

Quotes: Nelson Mandela

This post is in honour of Nelson Mandela’s recent 95th birthday.

“Education is the most powerful weapon which you can use to change the world.” – Nelson Mandela

“A good head and a good heart are always a formidable combination.” Nelson Mandela

“To be free is not merely to cast off one’s chains, but to live in a way that respects and enhances the freedom of others.” – Nelson Mandela

“I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.” – Nelson Mandela

“If you talk to a man in a language he understands, that goes to his head. If you talk to him in his language, that goes to his heart.” – Nelson Mandela

“There is no passion to be found playing small – in settling for a life that is less than the one you are capable of living.” – Nelson Mandela

“If you want to make peace with your enemy, you have to work with your enemy. Then he becomes your partner.” – Nelson Mandela

“After climbing a great hill, one only finds that there are many more hills to climb.” – Nelson Mandela

“There is no easy walk to freedom anywhere, and many of us will have to pass through the valley of the shadow of death again and again before we reach the mountaintop of our desires.” – Nelson Mandela

“We must use time wisely and forever realize that the time is always ripe to do right.” – Nelson Mandela

“I detest racialism, because I regard it as a barbaric thing, whether it comes from a black man or a white man.” – Nelson Mandela

“Let there be work, bread, water and salt for all.” – Nelson Mandela

“Money won’t create success, the freedom to make it will.” – Nelson Mandela

“There is nothing like returning to a place that remains unchanged to find the ways in which you yourself have altered.” – Nelson Mandela

“It always seems impossible until its done.” – Nelson Mandela

“It is better to lead from behind and to put others in front, especially when you celebrate victory when nice things occur. You take the front line when there is danger. Then people will appreciate your leadership.” – Nelson Mandela

“Let freedom reign. The sun never set on so glorious a human achievement.” – Nelson Mandela

“To deny people their human rights is to challenge their very humanity.” – Nelson Mandela

“When the water starts boiling it is foolish to turn off the heat.” – Nelson Mandela

“No country can really develop unless its citizens are educated.” – Nelson Mandela

“There is no such thing as part freedom.” – Nelson Mandela

“In countries where innocent people are dying, the leaders are following their blood rather than their brains.” – Nelson Mandela

“Our human compassion binds us the one to the other – not in pity or patronizingly, but as human beings who have learnt how to turn our common suffering into hope for the future.” – Nelson Mandela

“Give a child love, laughter and peace, not AIDS.” – Nelson Mandela

“There can be no keener revelation of a society’s soul than the way in which it treats its children.” – Nelson Mandela

Photo credit: Archives de la Ville de Montréal via photopin cc