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Sweet, Simple After-School Snacking


In Good Taste








(Family Features) With school back in full swing, the days will be full, packed with classes, homework and after-school sports, music and other extracurricular activities. To make the most of all these endeavors, it’s important to eat well to sustain the critical energy and focus required throughout the day.

Smart fueling includes keeping nourishing snacks such as heart-healthy grapes on-hand – whether at home, in the car or coming off the field. Fresh California grapes – simple, convenient and nutritious – can make for a delicious snack on their own.

Available in three appealing colors – red, green and black – crisp, juicy grapes can add a tasty touch when hunger calls for an afternoon energy boost. Grapes also pair well with crackers, cheese and nuts for other snack combos.

Yet another way to enjoy fresh grapes is to blend them with other fruits and vegetables to create smoothie bowls, a nutritious option to help ensure that a variety of healthy ingredients are part of a balanced day.

Smoothie bowls work well as a snack or even a quick breakfast, and also provide a way for parents to introduce their kids to new, healthier bites.

This Grape Smoothie Bowl is fresh, flavorful and full of sweet grape taste for a quick fix that can leave bodies fueled and ready to take on the rest of the day.

Find more information and snack ideas at

Grape Smoothie Bowl

Prep time: 10 minutes

Servings: 2

1/2        avocado

2           medium bananas, sliced and frozen

1           cup packed baby spinach

2           cups green California grapes, divided

1           cup unsweetened almond milk

1           piece fresh ginger (1-inch length), peeled and sliced (optional)

pinch of salt

1           tablespoon chia seeds

1 1/2     tablespoons toasted coconut chip


In blender, combine avocado, bananas, spinach, 1 cup grapes, almond milk, ginger and salt; blend until smooth. Pour into two bowls. Halve remaining grapes and place on top of smoothie bowls along with chia seeds and coconut chips.

Nutritional information per serving: 370 calories; 5 g protein; 66 g carbohydrates; 13 g fat (32% calories from fat); 3.5 g saturated fat (9% calories from saturated fat); 200 mg sodium; 10 g fiber.

September 19, 2018 |

School Mornings Made Easy


In Good Taste









(Family Features) Most parents know the first few weeks of school season and new daily routines can be hectic. From stocking up on school supplies to finishing up homework, there’s few unused minutes in the day.

One thing that’s particularly easy to forget in the mad dash to catch the bus or make it to morning drop-off is a well-balanced, protein-packed breakfast. According to a No Kid Hungry study, when students have a balanced breakfast in the morning, they are more likely to attend school and perform better on standardized tests.

Start the school year off right by giving your kids a breakfast they’ll love that also provides the protein they need to kick-start their day. Recipes like Simple Ham and Waffle Breakfast Sandwiches or Baked Eggs in Avocado can be ready in minutes and provide fuel long past the first morning school bell.

As a simple time-saver, Smithfield offers pre-diced, cubed and sliced ham that can make breakfast a breeze any day of the week. Incorporate it into a simple breakfast sandwich for a protein boost you can enjoy on-the-go. Served crispy or chewy depending on your preference, Thick Cut Bacon also puts a savory spin on nearly any breakfast plate, whether paired with eggs and avocado or a simple side of toast.

For more information and breakfast ideas, visit

Simple Ham and Waffle Breakfast Sandwiches

Cook time: 30 minutes

Servings: 4
8       frozen prepared waffles, toasted

8       ounces Smithfield Anytime Favorites Quarter Boneless Sliced Ham, any flavor

4       large eggs

4       slices cheddar or American cheese

maple syrup (optional)

Prepare waffles according to package directions; keep warm.

In nonstick skillet over medium-high heat, cook ham slices until lightly browned, about 30 seconds per side; keep warm. In same skillet over medium heat, fry eggs until desired doneness.

Lay out four waffles and top each with sliced cheese, ham and fried egg, topping with remaining waffles to finish. Serve warm with maple syrup, if desired.

Tip: Try spreading fruit jam on your sandwich for a change of pace.

Baked Eggs in Avocado

Cook time: 10 minutes

Servings: 6

Nonstick cooking spray

3       large avocados

6       eggs

4       strips Smithfield Thick Cut Bacon, diced and cooked until crispy

1       cup blue cheese

1/4    cup fresh cilantro

Heat oven to 450 F. Spray baking sheet or glass baking pan with cooking spray. Cut avocados in half. Scoop out 1-2 tablespoons of avocado to create well for eggs. Place avocados flesh-side up on prepared baking sheet or glass pan.

Gently crack one egg in each avocado well, making sure to keep yolk intact. Bake 10 minutes, or until eggs reach desired temperature. Remove.

Top with bacon pieces, blue cheese and cilantro.




September 12, 2018 |

Make the Grade with Back-to-School Lunches


In Good Taste









(Family Features) Back-to-school time means it’s back to being busy before, during and after school, so it’s time for parents and kids to create new routines. From early wakeup calls to shuttling kids to school and activities, ease the morning mayhem by incorporating a simple meal-planning strategy.

As a parent, look for fresh, make-ahead options your kids will enjoy. Serve up lunchbox love by mixing up the classic sandwich with a spin on sushi in this Bento Box Lunch recipe. It’s a creative way to deliver nutritious, wholesome ingredients that will make the whole lunchroom drool. Plus, it’s something you can take for lunch too.

No matter what meals you’re prepping, a store like ALDI can be your solution for packing tasty and better-for-you choices for lunches and on-the-go snacks. With high-quality ingredients at affordable prices, ALDI offers what you need to get ready for the days ahead.

For more recipes and meal prepping ideas, visit

Bento Box Lunch

Recipe courtesy of Chef Alyssa, ALDI Test Kitchen
Prep time: 10 minutes
Cook time: 30 minutes

Total time: 40 minutes
Servings: 4



Sushi Roll”:

4     slices SimplyNature Knock Your Sprouts Off Sprouted Low Sodium 7 Grain Bread

4     slices Lunch Mate Never Any! Turkey

1     teaspoon Burman’s Yellow Mustard

1/2  avocado, sliced

1      mini cucumber, cut into 3-inch-by-1/4-inch sticks
Quinoa Salad:

  • 1 cup SimplyNature Organic Quinoa, cooked

1/4  cup Southern Grove Sliced Almonds

  • 2 mandarin oranges, peeled and separated

1/4  cup Southern Grove Dried Cranberries

  • 3 bunches green onions, sliced

1  teaspoon Carlini Pure Olive Oil

Stonemill Iodized Salt, to taste

Stonemill Ground Black Pepper, to taste
Broccoli Salad:

1          large head broccoli, chopped

1/4      cup Southern Grove Sliced Almonds

1/4      cup Southern Grove Dried Cranberries

1           teaspoon Fusia Soy Sauce

1/2       cup Friendly Farms Vanilla Nonfat Greek Yogurt

Stonemill Ground Black Pepper, to taste
Cinnamon Apples:

1        Granny Smith apple, sliced

1         tablespoon Nature’s Nectar Lemon Juice

1          teaspoon Stonemill Ground Cinnamon
To make “Sushi Roll”: Trim crust from bread. Using rolling pin, roll out bread slices to 1/8-inch thickness. Top with turkey, mustard, avocado and cucumber. Roll into cylinder, wrap with plastic wrap and cut in half.

To make Quinoa Salad: In medium bowl, combine quinoa, almonds, oranges, cranberries, green onions and olive oil; season to taste with salt and pepper.

To make Broccoli Salad: In medium bowl, combine broccoli, almonds, cranberries, soy sauce and yogurt; season to taste with pepper.

To make Cinnamon Apples: Toss apples with lemon juice and cinnamon. Place in sandwich bags and wrap tightly.

Organize equal amounts of “Sushi Rolls,” Quinoa Salad, Broccoli Salad and Cinnamon Apples in separate bento box compartments.

September 5, 2018 |

New Study Suggests This Breakfast Staple Could Help Kids Start the Day off Right


In Good Taste









(Family Features) Eating a nutritious breakfast helps kids start their day off right, and new research reminds us why serving real dairy milk is so important for the first meal of the day. As little as 7 grams of milk protein at breakfast could help set kids up with building blocks they need to grow after a good night’s sleep, according to a new study in the Journal of Nutrition.

It’s no secret that kids need nutritious foods to fuel their constantly growing bodies, but there’s a period of time when they’re not getting these nutrients – during sleep. Of course kids need sleep – and plenty of it – but as they slumber, they’re using up their body’s energy stores, and if they don’t refuel in the morning it could potentially impact their ability to grow. That’s why a proper breakfast is so important, to ensure kids make up for this overnight fast.

In this new study, University of Toronto researchers gave 28 boys and girls ages 7-11 a breakfast of 170 calories that included 0, 7, 14 or 21 grams of milk protein. While more protein at breakfast was more beneficial, researchers found as little as 7 grams was enough to promote positive effects over the next nine hours.

Serving an 8-ounce glass of milk, which has 8 grams of high-quality protein, each day at breakfast is an easy way to get kids protein they need to support optimal growth and development. In fact, a previous study in the American Journal of Human Biology suggests regularly drinking milk during the growing years (all the way through late teens/early twenties) is associated with greater height in the teen years, while research in Osteoporosis International has linked regularly skipping milk to reduced height.[i],[ii]

Milk is also an easy way to get kids B vitamins to convert food to energy, vitamin A to support a healthy immune system, and phosphorus, calcium and vitamin D to help build strong bones. That’s why experts recommend including milk in kids’ diets. And, with a taste they love, it’s a simple, wholesome and affordable addition to any morning meal.

To kick start your child’s morning, serve a protein-packed breakfast, like this adorable bunny oatmeal, to give them nutrients they need to grow up strong. Not only will it bring a smile to your child’s face, it also gives them 18 grams of high-quality protein when served with a glass of lowfat milk.

For more information and kid-friendly recipe ideas, visit

Bunny Oatmeal

(1 serving)

Recipe courtesy of MilkPEP

1/3 cup instant oats

3/4 cup fat free milk

1/4 teaspoon cinnamon

1/4 teaspoon vanilla

1 teaspoon brown sugar

2/3 of a small banana

2 fresh blueberries

1/2 of a small strawberry

Optional— chocolate syrup

Pair each serving with: 8-ounce glass of milk


In a microwave safe bowl stir together oats, milk, cinnamon, vanilla, and brown sugar. Microwave on high for 30 seconds to 1 minute and stir.

Cut banana in half crosswise. Cut 1 1/8-inch thick coin slices from the flat end of each banana half. Place those banana slices in the upper third of your oatmeal bowl, side by side, to make the eyes. Top with one blueberry on each banana slice.

Place the remaining banana halves at the top of the bowl, hanging out, to create the ears.

Place strawberry in the middle of the bowl to make the nose, and then drizzle chocolate if desired to make a mouth and whiskers.

Serve with an 8-ounce glass of milk.

Nutritional information per serving: 320 calories; 2 g fat; 0 g saturated fat; 10 mg cholesterol; 18 g protein; 59 g carbohydrates; 5 g fiber; 190 mg sodium; 550 mg calcium (60% of daily value). Nutrition figures based on using fat free milk, and include an 8-ounce glass of milk.



[i] Wiley AS. Does milk make children grow? Relationships between milk consumption and height in NHANES 1999-2002. American Journal of Human Biology. 2005;17(4):425-441.

[ii] Rockell JEP, Williams SM, Taylor RW, Grant AM, Jones IE, Goulding A. Two-year changes in bone and body composition in young children with a history of prolonged milk avoidance. Osteoporosis International. 2005;16(9):1016-1023.



August 29, 2018 |

Good-for-You Meals with Grape Taste


In Good Taste









(Family Features) When it comes to balancing heart-healthy meals with appealing flavors, it’s important to lean on nutritious ingredients that pack mouthwatering taste. For example, grapes are a delicious yet subtle way to incorporate a little something extra into your diet while adding a juicy burst of flavor.

Grapes of all colors – red, green and black – can be enjoyed as a ready-to-eat, on-the-go food anytime and anywhere. Grapes are also a healthy choice, as they’re a natural source of antioxidants and other polyphenols, and contain no fat and virtually no sodium.

Because of their versatility, heart-healthy grapes can also be used as an ingredient to add fresh appeal, vibrant color and a light touch of sweetness to almost any dish, like Roasted Cod with Fennel and Grapes or Spaghetti Squash with Pesto and Grapes. For something quick and nutritious featuring fresh fruits and vegetables, try this Vegetarian Poke Bowl with tofu, fresh grapes, avocado and crunchy, raw beets and carrots.

Find more recipes to make healthy eating easy at

Vegetarian Poke Bowl

Prep time: 20 minutes

Servings: 4

5          cups cooked brown or white jasmine rice

2          packages (6 ounces each) extra-firm tofu, cubed

2          cups red California grapes, halved

1          avocado, pitted, peeled and thinly sliced

1          large golden beet, peeled and shredded

1          large carrot, peeled and shredded

2          scallions, thinly sliced

sprinkle of toasted sesame seeds

6          ounces light Asian ginger-sesame salad dressing


Divide rice between four bowls and arrange tofu, grapes, avocado, beets and carrots on top. Sprinkle with scallions and sesame seeds; serve with dressing.

Nutritional information per serving: 620 calories; 19 g protein; 101 g carbohydrates; 17 g fat (25% calories from fat); 2.5 g saturated fat (4% calories from saturated fat); 450 mg sodium; 11 g fiber.

Roasted Cod with Fennel and Grapes

Prep time: 10 minutes

Cook time: 15 minutes

Servings: 4

1          pound cod loin, cut into four equal pieces

2          tablespoons extra-virgin olive oil, divided

1          tablespoon fresh lemon juice

1/2       teaspoon orange zest

1/4       teaspoon sea salt, divided

fresh ground pepper

1          tablespoon white wine vinegar

1          tablespoon orange juice

1          tablespoon minced shallot

1/4       teaspoon ground coriander

1          teaspoon honey

1          tablespoon fresh chopped oregano

1          medium fennel bulb, fronds removed, chopped and reserved

  • 1 cup red California grapes, halved

Heat oven to 400 F. Arrange cod pieces in baking dish.

In small bowl, combine 1 tablespoon olive oil with lemon juice, orange zest, 1/8 teaspoon salt and pepper. Spoon mixture onto cod in equal amounts. Bake 10-12 minutes, or until desired doneness is reached.

While cod is baking, in small bowl, combine remaining olive oil, remaining salt, pepper, vinegar, orange juice, shallot, coriander, honey and oregano; set aside. Halve and core fennel bulb then thinly slice and place in separate bowl. Add grapes and dressing; toss to combine.

Serve cod topped with fennel and grape salad. Garnish each serving with 1 tablespoon chopped fennel fronds.

Nutritional information per serving: 200 calories; 19 g protein; 15 g carbohydrates; 8 g fat (36% calories from fat); 1 g saturated fat (4% calories from saturated fat); 45 mg cholesterol; 240 mg sodium; 2 g fiber.

Spaghetti Squash with Pesto and Grapes

Prep time: 15 minutes

Cook time: 45 minutes

Servings: 6

1          large spaghetti squash

1/3       cup extra-virgin olive oil, divided

1/2       cup chopped walnuts, divided

2          cloves garlic

2          cups packed basil leaves

1          cup packed arugula

1          tablespoon lemon juice

1          teaspoon lemon zest

1/3       cup freshly grated Parmesan cheese

1/4       teaspoon salt

freshly ground pepper, to taste

1          cup cannellini beans, rinsed and drained

1 1/2    cups red California grapes, halved


Heat oven to 400 F. Cut squash in half lengthwise and remove seeds. Using fork, poke shallow holes in skin of squash then brush with 1 tablespoon oil and place it, cut-side down, in rimmed baking dish. Bake 30-40 minutes, or until tender.

To make pesto: In food processor, process 1/4 cup walnuts, garlic, basil, arugula, lemon juice and lemon zest until well chopped. Add remaining olive oil, Parmesan, salt and pepper; process until well blended.

Once squash is done baking, remove from oven. Cool squash 5-10 minutes then, using fork, scrape inside flesh of squash, removing “spaghetti,” and place it in large bowl. Add pesto and beans to cooked squash and toss gently with tongs to combine. Divide equally into six bowls and top each with 1/4 cup grapes and 2 teaspoons chopped walnuts.

Nutritional information per serving: 290 calories; 7 g protein; 24 g carbohydrates; 20 g fat (62% calories from fat); 3 g saturated fat (9% calories from saturated fat); 5 mg cholesterol; 160 mg sodium; 6 g fiber.

Grape Goodness for Healthy Aging

In addition to helping maintain heart health, grapes may also play a role in healthy aging. A review of the science linking the consumption of grapes to health highlights grapes’ potential to impact many areas of health, according to research published in “Grapes and Health: A Monograph.” The evidence that grapes support heart health is well-established, and emerging research in other areas of health suggests that grapes’ ability to promote antioxidant and anti-inflammatory activities at the cellular level may also play a protective role in eye, brain and joint health, among others.

August 22, 2018 |

Brighten and Awaken Summer Flavors


In Good Taste









(Family Features) Summer provides an abundance of delicious, fresh-picked flavors, giving home chefs plenty of opportunities to use them in both classic recipes and newfound favorites. From sides to salads to smoothies and everything in between, summer is all about creating dishes that taste tempting, bright and balanced.

Using seasonal ingredients, like peaches and other sun-ripened fruits, can help play up the bounty of summer for all types of eating occasions. However, with a wide variety of available choices, it can be a dizzying task to select recipes you’ll want to make again and again.

This summer, Nature’s Intent Organic Apple Cider Vinegar and celebrity chef Candice Kumai – also known as the “Golden Girl of Wellness” – recommend these make-at-home recipes to help brighten and awaken the best flavors at your table.

“Apple cider vinegar is my favorite natural way to cook, look and feel my very best for all of summer,” Kumai said. “These recipes feature its powerful benefits and bright taste, which awaken summertime cooking.”

Kumai recommends her Carrot Beauty Noodles as a show-stopping side dish to accompany main courses throughout the summer, while a light and savory Miso Kale Caesar Salad can curb and satisfy appetites before dinner. Meanwhile, the fresh-and-fruity versatility of this Peach Smoothie means you can enjoy it at breakfast, as a nutritious midday snack or even for dessert.

All three recipes feature Nature’s Intent Organic Apple Cider Vinegar, which is raw, unfiltered, made with the mother and can be a chef’s secret ingredient to brighten and awaken taste buds to the true flavors of food by enhancing your favorite recipes during the summer or any time of year. Because it’s crafted with care, the clean, crisp flavors provide a difference you can see and taste while helping add a perfect sweet-and-sour balance to traditional meals as well as new favorites.

With so many fresh, delicious choices, summer is the perfect opportunity to make the most of flavors in almost anything you’re making, but selecting the right recipes and ingredients can be the first step toward truly soaking up the brightness of the season.

Find more tips and recipes for enjoying summer flavors at, and find Nature’s Intent on Facebook, Instagram and Pinterest.

Carrot Beauty Noodles

Recipe courtesy of Candice Kumai

Prep time: 20 minutes

Cook time: 20 minutes

Servings: 2

2          cups cooked brown rice or quinoa

3          tablespoons organic red miso paste

3          tablespoons Nature’s Intent Organic Apple Cider Vinegar

1/4       cup rice vinegar

2          tablespoons roasted sesame oil

2          teaspoons honey

2          teaspoons freshly grated ginger

2          tablespoons reduced-sodium tamari or soy sauce

9          cups spiralized carrots

2          cups shelled organic edamame

1          avocado, cubed

2          tablespoons fresh mint (leaves removed from stems)

2          tablespoons ground sesame seeds


Cook rice or quinoa according to package directions.

In medium mixing bowl, add red miso paste, apple cider vinegar, rice vinegar, roasted sesame oil, honey, ginger and tamari or soy sauce. Whisk well to combine. Add spiralized carrots, edamame and cooked rice or quinoa. Toss well to coat.

Garnish with avocado cubes, fresh mint leaves and ground sesame seeds.

Peach Smoothie

Recipe courtesy of Candice Kumai

Prep time: 5 minutes

Servings: 2

2 1/2    cups unsweetened almond milk

1/2       frozen banana

3/4       cup sweet-potato puree

3          cups frozen organic peaches

1/4       teaspoon freshly ground ginger

1/4       teaspoon cinnamon

1          scoop collagen powder

1-2       tablespoons Nature’s Intent Organic Apple Cider Vinegar


In blender, combine almond milk, banana, sweet-potato puree, peaches, ginger, cinnamon, collagen powder and apple cider vinegar; blend until smooth. Serve immediately.

Miso Kale Caesar Salad

Recipe courtesy of Candice Kumai

Prep time: 15 minutes

Cook time: 20 minutes

Servings: 2


1/4       cup tahini paste (ground sesame seed paste)

1/4       cup organic red or white miso paste

1/4       cup rice vinegar

1          teaspoon honey or maple syrup

3          tablespoons Nature’s Intent Organic Apple Cider Vinegar


1          large bunch finely chopped curly kale, destemmed

1/2       cup (about 1 ear) raw white corn, shaved off cob

2          cups daikon radish (about 1/2 radish), peeled, halved and thinly sliced into half-moons

2          ripe avocados, halved, pitted, peeled and cut into 3/4-inch cubes

2          tablespoons baked hemp seeds

Optional toppings:

8          ounces wild salmon, grilled

8          ounces organic tofu, grilled and cubed

To make dressing: In medium mixing bowl, whisk tahini paste, organic miso paste, rice vinegar, honey and apple cider vinegar.

Add kale, corn and daikon radish. Toss well to coat with dressing.

Serve topped with cubed avocado, hemp seeds and salmon or tofu, if desired.



August 15, 2018 |

Ingredients Matter


In Good Taste








Add nutritious, natural ingredients for a healthier you

(Family Features) When it comes to making tasty meals for your family, you probably know that ingredients matter. From vitamins and nutrients to sugar and acidity, it’s important to know what you’re using in your recipes at every meal and how each ingredient can impact all parts of the body.

To help understand how ingredients matter and how quality ingredients can keep your body healthy, consider these tips from registered dietitian, celebrity nutritionist and healthy cooking expert Keri Glassman, MS, RDN.

  1. Mind your veggies. Nearly everyone knows veggies are a vital part of any healthy diet. They are high in antioxidants, vitamins and minerals, and pack loads of fiber, but not everyone knows what health benefits you get from specific vegetables. For example, Brussels sprouts are packed with vitamin C to support your immune health and dried figs are known for lowering blood pressure and optimizing digestion.
  2. Just add lemon. Water with lemon can aid in digestion and boost your immune system due to its high vitamin C content, so adding it to water is one way to reap these benefits. While including lemons in your diet has its perks, it’s also important to know they are acidic in nature and eating highly acidic foods can impact your oral health.
  3. Be mindful of acid attacks. Every day, everyone’s mouths go through hundreds of “acid attacks,” mainly due to eating and drinking. While a variety of foods can have positive health benefits, they also carry acids that can weaken tooth enamel. To help combat this, take advantage of the acid-neutralizing power of baking soda, an ingredient found in Arm & Hammer Toothpastes. Baking soda helps neutralize acids, while gently cleaning and removing plaque, so your teeth and gums stay healthy and strong. Find more information at
  4. Say hello to healthy fats. Nuts carry healthy unsaturated fats and omega-3 fatty acids, which are good for cardiovascular health, mental health and cholesterol, so they can be a natural component for a healthy diet. Fat can be your friend, but stay mindful about not going overboard, as the calories can add up fast.
  5. Avoid added sugar. Sugar can cause inflammation in people’s bodies and is known to potentially impact cardiovascular health and weight, and can have a negative effect on our teeth. Sugar is often a sneaky ingredient that can be found in condiments and salad dressings. Avoid added sugar by making homemade dressings using lemon juice, oil and herbs, or checking labels to make sure you avoid added sugar whenever possible.


Shaved Brussels Sprout Salad with Pecorino and Hazelnuts

Recipe courtesy of Keri Glassman, MS, RDN

Lemon Dressing:

1/2       cup olive oil

1/4       cup fresh lemon juice

1/2       teaspoon salt

1/4       teaspoon freshly ground black pepper


1/2       cup hazelnuts, lightly crushed

olive oil, to taste

rosemary, to taste

salt, to taste

pepper, to taste

4          cups shaved Brussels sprouts

1/2       cup dried figs, chopped

1/3       cup finely sliced red onion

4          tablespoons Lemon Dressing

1          grapefruit, segmented

1/3       cup shredded pecorino cheese

Heat oven to 375 F.

To make Lemon Dressing: mix olive oil, lemon juice, salt and pepper.

On lined baking sheet, toss hazelnuts with olive oil, rosemary, salt and pepper, to taste.

Roast 10-15 minutes, or until lightly brown; let cool.

In large mixing bowl, toss roasted hazelnuts, Brussels sprouts, figs, red onion and dressing until combined.

Plate about 1/4 of mixed salad, top with a few grapefruit segments and sprinkle with



August 8, 2018 |
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