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Guest Post by Deb Gleason – Thanksgiving and Cleansing

October 6, 2011

Deb Gleason leads the Elation 12-Day Cleanse with Donna Davis and she is co-founder of Wellness Warrior Coaching, creating programs that help people transition to a whole foods, plant-based diet so they can easily achieve their health and fitness goals.

Our 12 day cleanse is wrapping up and I want to take a second to congratulate everyone who participated this time. It has been an absolute pleasure for me to assist in coaching you on your journey to better health. For some this was their second or third cleanse and a really good way to get back on track. For others it was the first time you gave your body a chance to let go of what was not serving you. From the feedback I have received whether it was your first or third cleanse everyone is feeling great.

Our world has changed dramatically since the rise of fast and processed foods and we are now starting to pay the price. I think initially we thought these food choices were making life easier but we are starting to wake up to the idea that instead they have made life more difficult. Chronic diseases like Diabetes and Heart Disease are on the rise and obesity, especially in children has become an epidemic. Scientists who study these changes say it is not that people are suddenly lazier, it is that the food they are consuming is so void of nutrients they don’t get the signals from the body to stop eating. We are an overfed and undernourished society.

During the cleanse we focused on consuming only highly nourishing foods that left our bodies feeling satisfied. We focused on eating whole, plant-based foods for 12 days. We eliminated meat, eggs, dairy, gluten and processed sugar, all of the things that the body has a really hard time digesting. Doing this really gives the body a chance to stop wasting valuable energy on digestion and instead use that energy to let go of toxins and heal.

Cleanses not only help the body eliminate toxins, they also help to increase awareness and establish new habits. We can get quite comfortable with habits that don’t serve us and they become part of our routine. I truly believe that life begins at the end of your comfort zone and there is not doubt that cleansing takes you out of your comfort zone.

For those of you that cleansed, keep up the good work. For those that did not join us this time incorporating one positive change at a time can do wonders for you energy and health. Moving toward a whole foods, plant-based diet is the biggest gift you can do for you body. I like to say that it is process and not an event and adding in the good foods and lots of them often makes dropping the bad ones painless. Here are a few tips and places to start.

1. Drink more water. We are made of mostly water, water nourishes our cells and helps to remove toxins. Try to drink at least 2 glasses of water every morning before you have anything else and watch the changes happen quickly.

2. Eat your greens. Challenge yourself to get green leafy vegetables into your diet every single day. They have tremendous health benefits and will have you running faster, looking younger and sleeping better. Try adding a handful of kale to your smoothie, add baby spinach leaves to your soups and stews just before they are finished cooking, eat a big salad every day.

3. Cut back on dairy products. Dairy is high in animal protein and saturated fat, both of which cause tremendous problems in the human body. Too much animal protein puts our body into an acidic state and to buffer that acid the body pulls calcium from the bones. We work hard to fill the bones with calcium, we need to be just as diligent at leaving it there. Saturated fat leads to heart disease and strokes which are the second leading cause of death in Canada. Dairy also clogs up the digestive tract which is never a good thing. We have little finger like nutrient receptors in the small intestine. Their job is to grab nutrients from the food we’ve consumed as it passes by. Dairy products actually coat those little fingers and make if very difficult for the body to absorb nutrients. You are what you eat but more accurately, you are what you absorb and constantly clogging up your absorption avenues leads to big problems. Give your bones, digestive system and heart a break and choose plant-based alternatives.

When it comes to dropping dairy, eliminating cheese is the hardest one to swallow for most people. Cheese is easy, tasty and somewhat addictive. It is easier today than it ever has been to ditch the cheese and reach for alternatives. If you want a really nice replacement for cow’s cheese, try Daiya cheese, it is a new tapioca based vegan cheese that melts, stretches and tastes great. I would lead not you astray on this one, I have tried some of the worst vegan cheeses out there and this product is heavenly. Try it on pizza, pasta, and to top off you bowl of chilli.

4. Swap meat with legumes. Meatless Monday is a great way to start. It does not have to be Monday but it helps to know that hundreds of thousands of people are doing the same thing as you on Mondays. Really you can pick any day to drop the meat and then a second day, then a third etc. Add in tofu, tempeh, beans of any sort, and lentils. Burritos, stew, chilli, stir-fry’s are all great places to leave the meat out and add the legumes. You will benefit tremendously and you won’t be lacking protein. Some of the bonuses that come with switching to legumes are they are packed with the fibre, vitamins, and minerals that are missing from meat.

Looking for a plant-based alternative to a roasted turkey this weekend? Check out one of my most asked for recipes at Wellness Warrior Coaching.

5. Need more inspiration? Here are some amazing Elation Centre harvest recipes to create a Thanksgiving dinner to remember. Here’s a taste:  

• Porcini Mushroom Soup
• Thanksgiving Tart
• Cranberry Sauce
• Roasted Winter Veggies
• Baby Spinach Salad with Bosc Pear and Pecans
• Wild Rice Salad with Cranberries and Hazelnuts
• Maria’s Sweet Potato Scones
• Chocolate Truffle Mini-Tarts
• Pumpkin Pie

Wishing you a happy and healthy Thanksgiving.

Jam-Packed Weekend

May 6, 2011

Last weekend was absolutely jam-packed and amazing, I was so busy representing Elation Centre in the press, giving presentations; also working with our Yoga Teachers in Training and enjoying being part of our Ottawa Community, it was a high-energy weekend and I loved it! Here are a few highlights: 

Video for Green Smoothie

May 6, 2011

Most of the ingredients for our Elation Green Smoothie can be found at your local grocery store. I usually shop at the Superstore in Westboro where there is a pretty good Natural Value section for health oriented products, you can get flax oil, flax seed and hemp seed as well. For the extras like coconut water, wheat grass, sunflower sprouts etc. I go to either Natural Food Pantry in Westboro, Herb and Sprice on Wellington St or Rainbow Foods on Richmond Rd. If you don’t have all the extra add-in’s, don’t worry as long as you add some green veggies to your fruit – kale or spinach and celery and cucumber (even a bit), and some flax or hemp, you’re on your way!   

This smoothie will power you up, keep you full and refuel tired muscles after a workout.

Earth Day-Celebration Recipes

April 21, 2011

A day to remember our interconnectedness. A day to make a few commitments to live in harmony with nature.

Inspiration from the sages:
Sylvie shares with us an amazing article, Our Planet, Ourselves The Vision of the Sage, by Pandit Rajmani Tigunait who writes “Humans are the only beings that can choose either to comply with natural law or to violate it. All other life-forms are dominated by instinct and thus remain in direct contact with nature. Humans are gifted with intelligence, and this intelligence is characterized by free will, which dominates instinct. We are an integral part of the web of life—yet our free will gives us a choice of acknowledging our connection with nature, or attempting to stand apart. When we use this gift to consciously acknowledge this connection we make ourselves instruments of harmony; when we ignore this gift we become unwitting agents of destruction.”

For 2011 Earth Day Canada encourages us to ‘Give It Up For Earth Day’, reminding us that the best way to help the planet is to go vegan…try it just for today or maybe just for this weekend. And what a weekend to clebrate life and all that Mother Earth has to offer - Earth Day, Easter and my Birthday (for anyone who knows me, I love to celebrate my birthday). 

What I’ll be cooking up this weekend:
Here are a few delicious vegan meal ideas, as I plan our menu for the weekend at the cottage with family and friends. The following 4 recipes can be emjoyed as one amazing vegan meal or add even one as part of your weekend celebration: (scroll down for all the recipes)

• The Aspargus and Cilantro Soup, and Tofu Quiche with Leeks and Asparagus recipes are both from the Real Food Daily Cookbook by Anne Gentry who founded the namesake restaurant 
• the Santa Cruz Salad with Wild Ginger Dressing is from Fresh at Home by Ruth Tal Brown who founded the Fresh restaurant chain in Toronto
• and the dessert is of course chocolate cake, this one is called Big Momma Freedom Cake and it’s from one of my favourite cookbooks, Vegan Fusion World Cuisine, inspired by the menu at Blossoming Lotus restaurant in Hawaii            

Asparagus and Cilantro Soup

The soup is thin and mild, and the cilantro is in no way overpowering.

Ingredients:

• 2 tbsp olive oil
• 2 potatoes, peeled and cubed
• 1 onion, finely chopped
• 2 cloves garlic, pressed
• pinch chopped oregano
• 1 tsp. cumin
• 6 cups vegetable stock
• 1 large bunch of asparagus
• salt and pepper
• 1/2 cup finely chopped cilantro

Directions:

1. Heat the oil in a heavy based saucepan and fry the onion until soft. Add the garlic, herbs, cumin and cook 1 minute.
2. Add the potatoes and vegetable stock, cover and bring to a boil. Turn heat down to low and simmer for 10-15 minutes until the potatoes are softened.
3. Prepare the asparagus by removing tough ends, cutting off the heads (save these), then slice into one inch pieces.
4. Add the asparagus to the soup mix and cook for 5-10 minutes until the asparagus is tender.
5. While asparagus is cooking, boil a tiny amount of water and parboil the asparagus heads for 1 minute to use as a garnish).
6. When the asparagus is softened, puree with a handheld immersion blender. Add the finely chopped cilantro, and season to taste. Serve.

Tofu Quiche with Leeks and Asparagus

Serves 6

For the crust:

• 3/4 cup unbleached all-purpose flour
• 3/4 cup whole wheat pastry flour
• 1/2 teaspoon baking powder
• 1/2 teaspoon sea salt
• 1/4 cup canola oil
• 3 to 5 tablespoons water

For the filling:

• 12 ounces asparagus, trimmed
• 4 tablespoons olive oil
• 3 leeks (white and pale green parts only), thinly sliced
• 2 tablespoons minced garlic
• 4 teaspoons chopped fresh oregano
• 4 teaspoons chopped thyme
• 1 3/4 pounds water-packed firm tofu, drained
• 3 tablespoons umeboshi paste (available at Asian and health food stores, it makes all the difference in the recipe)
• 3/4 teaspoon sea salt

Preparation:

To make the crust:

• Position the rack in the bottom third of the oven and preheat the oven to 375 degrees F.
• Blend the all-purpose flour, pastry flour, baking powder, and salt in a food processor.
• Pulse in the oil until the mixture resembles coarse meal, then mix in enough water to form moist clumps.
• Gather the dough into a ball, and then flatten it into a disk. Press the dough into a 9-inch-diameter tart pan with a removable bottom.

To make the Filling:

• Cut off the top 3 1/2-inches of the asparagus tips and set aside. Cut the lower portion of the asparagus stalks into thin slices.
• Heat 2 tablespoons of the olive oil in a large, heavy skillet over medium heat. Add the leeks, 1 tablespoon of the garlic, the sliced asparagus stalks, oregano, and thyme. Saute for 8 minutes, or until the leeks are tender.
• Meanwhile, bring a large pot of salted water to a boil. Add the asparagus tips and cook just until crisp-tender, about 2 minutes. Drain well and place on paper towels to drain further.
• Blend the tofu, umeboshi paste, salt, and the remaining 2 tablespoons olive oil and 1 tablespoon garlic in a food processor until smooth and creamy Transfer to a large bowl and stir in the leek mixture.

To assemble the quiche:

1. Spread the tofu mixture over the prepared crust, mounding slightly in the center. Arrange the asparagus tips like the spokes of a wheel atop the filling, with the tips pointing toward the edge.
2. Bake the quiche for 45 minutes, or until the filling is set and golden. Let stand 10 minutes, cut into wedges and serve.

Santa Cruz Salad, Serve with Wild Ginger Dressing

Serves 2

• 8 cups baby spinach
• 2 slices red onion
• 1 cup mung bean sprouts (washed, rinsed & dried)
• 2 kiwis, peeled and chopped
• 2 oranges, peeled and chopped
• ½ cup sliced, toasted almonds
• Toss the baby spinach, red onion, bean sprouts, kiwis and oranges with dressing. Divide salad between 2 bowls.

Garnish with toasted almonds and serve

Wild Ginger Dressing

• ½ mild onion, chopped
• ½ cup sunflower oil
• 1/3 cup rice vinegar
• 2 tbsp filtered water
• 2 tbsp minced fresh ginger
• ¼ stalk celery
• 1 tbsp tamari (wheat-free soy sauce)
• 1-1/2 tsp sugar
• 1-1/2 tsp lemon juice
• ½ tsp sea salt
• ¼ tsp ground black pepper

Combine all ingredients in a blender and process until smooth. Stored in a sealed container in the fridge, it will last at least 2 weeks

Big Momma Freedom Chocolate Cake

Cake:

Dry Ingredients

• 2 ½ cups spelt flour
• 2 cups Sucanat (raw sugar)
• ¾ cup cocoa powder
• 1 ½ tsp baking soda
• ½ tsp sea salt
• ½ tsp cinnamon powder

Wet Ingredients:

• 5 tbsp Safflower or Sunflower Oil
• 2 ¼ cups filtered water
• 2 Tbsp raw apple cider vinegar
• 1 tsp vanilla extract

Frosting:

• 2 cups vegan chocolate chips
• 12.3 oz Silken firm tofu or avocado
• 2 Tbsp maple syrup
• 1 ½ tsp vanilla extract

Loving Preparation

Cake: Preheat oven to 350°. Place dry ingredients in a large mixing bowl and mix well. Combine wet ingredients in a small bowl. Add wet to dry and mix well. Pour into a parchment paper lined 9”x13” baking pan and bake until a toothpick comes out clean, approximately 35-40 minutes.

Frosting: Place chocolate chips in a double boiler on medium heat until chips are melted, stirring frequently. Combine with remaining ingredients and blend or food process until smooth and creamy. Refrigerate until it thickens

Cool cake before frosting. Garnish with toasted coconut flakes, strawberries, toasted pecans and/or chocolate chips

Spring Clean Your Diet

April 5, 2011

At Elation Centre we are all about nudging people along the vegan food path, no loud bells and whistles, no force-feeding tofu burgers, we lead and educate by example and our energy and passion for delicious food is contagious. Both Sylvie and I enjoy a vegan diet and we love to eat good, satisfying food.

We decided with the change of seasons, April would be a fantastic time to offer a few nutrition workshops to help people “Spring Clean” their diet.

Sylvie lead our first workshop, Nutrition in a Nutshell - sensible whole-foods eating; wow almost 20 participants eager to find ways to overhaul their diet! Sylvie covered all the basics from proper food combining for optimal digestion, the importance of leafy green veggies, and how simply starting the day with warm water and lemon juice can kick-start your digestion and your metabolism.

I will lead our next workshop, our 3-day Power Food Spring Clean Up - out with the old and in with the new!!

Our meeting is on Sunday, April 10 and we will cover all the basics on how to do a gentle 3-day whole-foods cleanse that will leave you satisfied with delicious food, never hungry and at the same time feeling so much lighter. Of course we follow vegan food guidelines, so no animals products including dairy, we also leave out sugar, all processed foods and, yikes – no coffee for 3 days. As mentioned the meeting is on Sunday, April 10, which is a full week before we suggest you start the Spring Clean Up; as a group we will start on Friday, April 15 and finish when you go to bed on Sunday, April 17. This gives you a whole week to prepare, stock your pantry and wean yourself off of coffee, green tea is OK, so get yourself switched over before you start by cutting down on coffee gradually all week, this will ensure you don’t suffer a withdrawal headache all weekend.  

At the meeting we will also make a few recipes and answer lots of questions to ensure your success on the cleanse. After the 3 days you will feel lighter and will have a few more tried and true nutritional tools to keep you healthy. We hope you can join us, there are still a few spots left, follow this link to register.

What’s up next – of course our famous 12-Day Cleanse – hey what to you have to lose except a few pounds, bloating, lethargy and that extra winter ‘layer’ which seems so easy to gain and tough to lose. Look for the 12-day cleanse coming up in May      

Below, we received this wonderful email from Ellen who took the Nutrition in a Nutshell workshop, looks like Ellen is on her way to a healthy spring. And check out Sylvie’s recipe for Almond Butter Carob  

Hi Sylvie:
‘Just wanted to say thanks for the great workshop on nutrition. Wow…I wish there was nutrition II workshop. I loved it.
I have already made a difference and started with the water in the morning. I made the ginger/lemon tea, its awesome. Tomorrow I’m going to buy the greens to make my drink in the morning. Really enjoyed the workshop, you were awesome.Your website is addictive. I have been on it constantly, reading and getting ideas and recipes. Speaking of which can you send the recipe for those treats you made with the carob chips. I ‘m planning on attending the class for the 3 day cleanse. So glad I found you gals.’
Take care, Ellen Elmore

Ellen: thanks for the wonderful comments! Nutrition in a Nutshell II is a definite possibility. Here is the recipe, enjoy.

Almond Butter Carob Balls

Ingredients

• 1 Cup Raw Almond Butter
• 1/2 Cup Almond Meal (available at health food or well stocked grocery stores) 
• 1/2 Cup carob chips
• 2 tbsp of maple syrup

Directions

1. In a bowl mix all ingredients.
2. Wet your hands to keep the mixture from sticking.
3. Form into small balls, refrigerate overnight.
4. Roll balls in carob powder and serve with a smile.

Tofu Chocolate ‘Cheese’Cake – cooking demo

March 18, 2011

On Saturday, March 19th at 2:15 pm I will be doing a cooking demo at the Go Green Expo at Landsdowne park in Ottawa, with Deb Gleason the Wellness Warrior. Deb is representing the National Capital Vegetarian Association. she is an amazing Vegan chef, holistic nutritionist and and Health Coach.

Our cooking theme will be “Veganize Your Brunch”. This is a great chance to join us and learn more about how simple and wonderful vegan cooking can be. Below I included the ‘Cheese’cake recipe we will be whipping up, and Deb has the omelet and french toast recipe on her Blog-Site.

Hope to see you at the Expo!

Tofu Chocolate “Cheese”cake

Ingredients

• 450 g soft or silken tofu (tubs usually come in 150 g or 300 g packages)
• 1/2 cup agave syrup
• 1 cup dairy-free chocolate chips (President’s Choice Decadent are dairy-free)
• dash of sea salt

Directions

1. Preheat over to 350 degrees
2. Melt the chocolate chips on low heat in a saucepan and then pour the chocolate and the other ingredients into a blender. Blend together until very smooth (at least one minute)
3. Pour into Keebler ready-made graham crust (found in all grocery stores)
4. Bake 40 minutes at 350 degrees and allow to cool before refrigerating. Refrigerate for 2 hours before serving.
5. Enjoy!

Getting Prepared for our Elation Power Foods Cleanse

September 15, 2010

Tip # 1 – Plan Ahead

The key to success during any cleanse is planning, planning, planning!  Have lots of cleanse foods on hand and create meal plans. Here is our Healthy Eating Shopping List.

Tip #2 – Reorganize Your Kitchen

Before you start, go through your kitchen cupboards and your fridge to see what ingredients you’re missing.

Tip #3 – Go Organic

Do your best to buy and eat only certified organic foods whenever possible. This decreases the toxic load on your body by eliminating pesticide, antibiotic, and hormone residues. Organic produce is also grown on enriched soils, making it rich in vitamins and minerals. These minerals are needed for the plant to form its own natural sugars. This is why organic produce seems to taste sweeter!

Tip #4 – Take it Easy

To gently ease your body into a twelve day cleanse, we advise a Preparation Week for the seven days preceding Day 1 of the program. Consider the following guidelines for your preparation week:

• Eat whole grains
• Drink lots of water
• Eat fruits and veggies (as many as you like)
• Add more greens – Drink Green Smoothies or Green Juice (see recipe below)  every day
• Eliminate sugar
• Eliminate alcohol
• Eliminate coffee

 

To ease yourself off coffee, start by substituting half your daily coffee with green tea. Keep cutting your intake in half until you reach the goal of 2 cups of green tea per day and no coffee. Be sure to eliminate coffee entirely before the 12-day cleanse begins.

Elation Gorgeously Green Juice (use organic ingredients)

• 1 -2 apples
• ½ lemon (no peel)
• ½  - 1 cucumber (peeled if not organic)
• 2 -3 stalks celery
• 5 romaine lettuce leaves
• 5 kale or collard leaves

Process all ingredients through a juicer and enjoy!

Note: When you start making green juice, you may want to use more fruit and less veggies; when you get used to the taste, transition to less fruit and more veggies. You may also want to add water or ice to the finished juice to dilute it. The dark green color is a great indication that you have more than enough greens in the juice. As long as it’s green, you will know that you’re getting the excellent alkaline benefits of greens.

Clean Burning Fuel

April 15, 2010

Eating for Energy and a Vegan Diet

Here at Elation Centre we receive lots of inquiries regarding how to ‘properly’ adopt a vegan diet. Many new vegans take out the meat but don’t add in the appropriate whole foods to create a balanced diet, here are some quick tips to make sure you are getting all the nutrients you need:

• The first key is to eat a whole foods diet, this is a diet of nutrient-dense foods that will keep you full and energized. It includes fruits, vegetables, whole grains, legumes, beans, nuts and seeds, eaten simply or combined to make breads, cereals, muffins, sandwiches and soups.
• Fruits are cleansing and healing with an abundance of vitamins and minerals and even most sour or acidic tasting fruits are alkaline forming and are a nice balance to acid forming grains, meats and dairy
• Vegetables are rich in complex carbohydrates making them a great source of energy. Almost all vegetables are alkaline forming
• The richest source of essential minerals are sea vegetables such as nori, dulse, arame, wakame and kombu. They feature all the trace minerals necessary for human function and are rich in amino acids, the building blocks of proteins.
• Whole grains are an excellent source of energy and digest more slowly than processed grains, this allows for sustained energy and added fibre, so you feel full longer.
• Before you cook grains such as brown rice, make sure to soak them over night with a tbsp of apple cider vinegar, doing this makes the grains easier to digest so more nutrients can be absorbed
• Legumes such as beans, chickpeas and lentils grow in a pod. They are nature’s power foods rich in protein, iron, calcium and b vitamins. Except for lentils which do not need to be soaked, legumes are best soaked for 12 hours with apple cider vinegar before you cook them, change the soak water before cooking
• Nuts have a higher content of complete protein than all other plants, with the exception of soybeans, Nuts nourish the brain, nerves and skin, raw nuts are also the best source of omega 3 and omega 6 fatty acids. It is also best to soak nuts and seeds for a few hours before you eat them, rinse well and drain and dry on a paper towel and store in the fridge for a few days

To obtain enough protein in the diet you just need to eat a variety of healthy protein sources throughout the day, such as legumes, grains (particularly quinoa) nuts and seeds, leafy green vegetables and sea vegetables. You do not need to combine complimentary protein sources at each meal as was once believed; the body can combine, store and use amino acids.

Iron– Even though meat is high in iron, many meat eaters are anemic. More iron therefore is not always the answer. There are many ways to ensure adequate iron absorption, one is to take vitamin C with meals, this increases iron absorption by 2-3 times. Good vegetarian sources of iron are whole grains, beans and legumes (you must soak them to release the phytic acid that can inhibit the iron absorption), green leafy veggies, dried fruit, pumpkin and sesame seeds and organic blackstrap molasses.

B12- to ensure adequate B12 intake people eating a vegan diet should take a supplement and should be taken with food.

Calcium - According to Michael Murray author of the encyclopedia of Healing Foods, dairy consumption may be linked to conditions such as cancer, asthma, obesity and osteoporosis. One cup of cow’s milk has 297 mg of calcium, as you can see below there are many non-dairy calcium sources. Colin Campbell author of the China Study has also linked the protein in dairy to development of many cancers.

Non-Dairy sources of calcium: Food source = 1 cup,  Calcium content in mg

• Almonds, 380mg
• Broccoli, boiled 75mg
• Carrots boiled, 48mg
• Collard greens, cooked 357mg
• Kale cooked, 94mg
• Kelp raw, 336mg
• Kidney beans boiled, 50mg
• Sesame seeds, 1,400mg
• Spinach cooked, 245mg
• Swiss chard, 102mg

 Putting it together- The examples below provide suggestions for incorporating complete protein combinations with tips to ensure maximum iron absorption

 1) Protein source – Grains & Legumes + a Vitamin C source for maximum iron absorption  

• Whole grain bread and baked beans  + green salad
• Whole grain crackers and lentil soup + carrot sticks
•  Brown rice and tempeh + tomato sauce
•  Quinoa and vegetarian chilli + green salad
• Pita and hummus + lettuce and tomatoes
• Whole grain cereal and rice milk + blueberries
• Veggie burger and whole wheat bun + sprouts and pickles

2) Protein source - Grains & Nuts or Seeds + a Vitamin C source for maximum iron absorption  

• Whole grain bagel and nut butter + apple
• Whole grain bread and tahini + banana 
• Muesli and nuts And apple + fresh fruit

3) Protein source – Legumes & Nuts or Seeds + a Vitamin C source for maximum iron absorption  

• Black bean dip with sesame seeds + raw veggies
• Vegetable stir-fry with almonds With raw veggies + green salad

Follow the above examples and you will have energy to burn!

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