Smorgasbord Health Column – Cook from Scratch to prevent nutritional deficiency with Sally Cronin and Carol Taylor – Vitamin B5 – Pantothenic Acid

In this series we look at cooking and your diet from a different perspective. Usually we emphasize the health benefits of food and how they can be incorporated into your diet. But, what happens if you do NOT include them in your diet.

We wanted to share with you what happens if your body is deprived of individual nutrients over an extended period of time.

Thankfully most of us eat reasonably well, with plenty of variety, but if you take a look at a week’s worth of meals, do you find that you are sticking to a handful of foods, all the time.

Variety is key to good health, to provide your body with as broad a spectrum of nutrients as possible that the body needs. Taking a supplement or relying on shakes and bars to provide your daily allowance of vitamins and nutrients is not in your body’s best interest. Giving it foods that the body can process and extract everything it needs is vital.

Over the next few months we are going to be working our way through the most essential of these nutrients and I will share the symptoms that you might experience if you are becoming deficient in the vitamin or mineral and list the foods where you can find the nutrient.

Carol Taylor is then going to provide you with some wonderful recipes that make best use of these foods… Cooked from Scratch.

Vitamin B5 – Pantothenic Acid

Pantothenic acid gets its name from the Greek word pantos, meaning everywhere; because it is available in such a wide variety of foods. The problem is that much of a foods content of B5 is lost through cooking; which in another reason for eating as many fruits and vegetables as possible in the raw state.

B5 is one of the eight water-soluble B vitamins which cannot be stored by the body and have to be replenished in your daily diet. We have already covered B1, B2, and B3 and B5 like the others plays an important role in the conversion of carbohydrates into glucose, which is burned to produce energy. They are also needed to breakdown fats and proteins as well as promoting the health of the nervous system, skin, hair, eyes and importantly this month, the liver.

Vitamin B5 has a number of roles in the body some more critical than others. One job that is vitally important is assisting in the manufacture of red blood cells as well as sex and stress related hormones. Without B5 our digestive tract would become unhealthy and we would be unable to use other vitamins as effectively. It is sometimes referred to as the ‘anti-stress’ vitamin because it is believed to enhance the activity of the immune system and help the body overcome stressful conditions.

Currently research is looking into the benefits of B5 and treatment for elevated cholesterol but there are other areas where the vitamin may be beneficial.

Some studies are indicating that B5 may speed up wound healing especially following surgery and as part of a B-complex supplement it may help recovery from major burns.

Arthritis has also come under the microscope as blood tests taken from arthritis sufferers’ show that they were suffering from a deficiency of pantothenic acid, but more study will be needed to confirm this.

There are rumours that taking B5 can help with wrinkles and stop your hair greying but this is not proven.

What are the symptoms of deficiency?

If you are following a healthy eating plan with lots of fresh fruit, vegetables and wholegrains you will be unlikely to be suffering from B5 deficiency.

If you were suffering from a mild to moderate deficiency you might suffer from:

  • tiredness
  • headaches
  • nausea
  • tingling in the hands
  • depression
  • abdominal pains
  • insomnia
  • burning feet
  • muscle weakness
  • cramps.

In extreme cases personality changes can take place as well as heart problems.

What are the best food sources for Vitamin B5

Although offal has gone out of fashion, they are great sources of Vitamin Bs.. including B5.

  • Chicken and beef liver
  • Avocados
  • Sunflower seeds
  • Shitake Mushooms but all mushrooms have good amounts
  • Dairy including Cheese
  • Egg yolks
  • beef and poultry
  • shellfish
  • Salmon and other oily fish
  • Trout
  • Peanuts
  • Lentils
  • Strawberries.

Time to hand you over to Carol Taylor who has been creating dishes that include ingredients that are great sources of this vitamin.

B5… As Sally has explained is one of the water soluble vitamins thus much of it is lost through cooking hence why we should eat as many vegetables as possible in their raw state…

Also as it is water soluble the vitamin will be lost if the food is boiled…

These spring rolls are very popular here in Thailand both with the children and adults and are found on street food stalls everywhere.

Ingredients for the peanut dipping sauce.

• 1 garlic clove
• 1 thumb-sized piece of organic ginger
• 2 tbsp gluten-free tamari or regular soy sauce
• 2 tbsp maple syrup
• 2 tbsp fresh lime juice
• ⅓ (85 g) cup peanut butter( to make your own)which is so easy
• ¼ (60 ml) cup water (more or less as needed)

Ingredients for the Spring Rolls.

• 1 cup cooked rice noodles
• 5-8 rice paper sheets
• 1 carrot
• 1 avocado
• ½ cucumber
• ½ red pepper
• 5-8 lettuce leaves or salad greens of your choice
• 1 handful fresh basil
• 1 handful fresh cilantro

Let’s Cook!

To make the peanut sauce: blend or mix together all the ingredients until smooth.

To make the wraps: cut all the veggies into thin strips which is an art I have learnt here or use a spiraliser if you have one.

Put the rice paper sheets, one at a time, in warm water so they soften. Then place them on a large plate and carefully dry them with a kitchen towel.

Arrange your fillings in the middle of the paper and sprinkle 1 tsp of the peanut sauce over the veggies. Fold over two ends then wrap it up like a burrito, making it as tight as possible.

It took me a while to get a hang of it, so keep trying it is not easy and watching the Thais it is second nature even the kids are better than me…ha-ha Don’t worry if you get a little hole it happens as you can see…Practice makes perfect.

N.B…I often add prawns to ours which takes the taste up a notch…One of our favourites.

Chicken Livers are one of the best sources of vitamin B5 and something many people don’t like…Chicken livers are the favoured livers here and more often cooked with spices.

I also make pate which the Thais love but is not something they usually make with the livers.  I have introduced that to the Thais I know, as well as Christmas pudding which they have come to love…


Chicken Liver Red Curry with Green Beans Recipe

Alternatively, I just quickly fry the chicken livers in some butter and olive oil, salt and pepper and serve with onions and mashed potatoes a dish that hubby loves…He is not usually a spicy person but I think his love of liver overcomes the spiciness…haha.

This lovely Avocado and mango salsa is fresh and vibrant and can be paired with chicken, salmon, tuna it is packed full of fresh, B5 vitamins and tastes amazing…


• 1 avocado, halved, pitted, peeled, and diced medium. …
• 1 ripe mango, peeled, pitted, and diced medium.
• 1 small red onion, diced small.
• 1/4 cup finely chopped fresh cilantro leaves.
• 1/2 to 1 red chilli finely chopped remove seeds if required
• 2 tbsp fresh lime juice.
• 1 tbsp extra-virgin olive oil.
• A pinch of sea salt to taste

Photo credit: MarioMelendez on VisualHunt / CC BY-NC-SA

Combine all the ingredients in a bowl and chill until required…An easy healthy accompaniment to your food…

Salmon one of my favourite fish and packed with B5 I always wrap mine in foil and cook in the oven to help retain the vitamins…

Cajun Salmon with Salted Lime Butter…

Ingredients for the Salted Lime Butter.

• 4 tbsp butter unsalted
• ½ Lime zested
• A pinch of sea salt


Mix the lime zest and salt into the butter, then keep in the fridge until required either in a ramekin or make a roll and slice of as required.

Ingredients for the Cajun Spice Topping…

• 2 tbsp of dried oregano
• 2 tbsp garlic powder…
• 2 tbsp paprika
• 2 tbsp mineral or sea salt
• 1 tbsp black pepper
• 1 tbsp dried thyme
• 1 tsp cayenne pepper
• 1 tbsp onion powder
• 1 tsp chilli flakes ( optional)

To Prepare

  • Mix all the dried ingredients together …I always add fresh garlic and chopped onion to mine so I make my mix excluding the onion and garlic and then when required I add the fresh ingredients…
  • Place the salmon on foil and add the amount of  Cajun topping you require
  • seal the foil and cook in oven at 180 for 10-15 mins until cooked
  • I open the foil for the last 5 minutes of cooking and add my lime butter…
  • Serve with rice or noodles and freshly steamed vegetables or a nice avocado and mango salsa as above which helps cut through the Cajun spices.

Another way to eat your salmon is in this lovely soup…

A take on Tom Yum Soup… This is one of my favourite Thai soups and so easy to make from scratch. It also brings back memories of a certain lady…Keeleigh who when she visited us could not get enough of this fabulous soup…I am sure she would also love this version…


• 2 litres of water
• 4 stalks of lemon grass
• 1-inch chunk of galangal
• 10 kaffir lime leaves
• 10 Thai chillies
• 5 cloves of garlic
• 85 gm salmon per person
• 100 gm noodles of your choice per person
• 300 grams of oyster mushrooms
• 2 medium tomatoes cut into quarters.
• 5-6 shallots halved if really small if a little bigger quartered
• 1 and a half tsp of sugar
• 7 – 10 tbsp of fish sauce (depending on your taste)
• Juice of 5 -8 limes.
• A handful of cilantro ( Coriander)
• Half hardboiled egg per person…optional

N.B I recommend using the lowest amount of limes and fish sauce and Taste! Adjust if necessary as everyone’s taste varies.

Let’s Cook!

  • The first thing to do is put about 2 litres of water in a large pot to boil.
  • Then I like to start by squeezing my limes. This is not the first step of the recipe, but it’s best to have your limes squeezed so when you need them later, you don’t need to rush to squeeze them all.
  • Take your stalks of lemongrass, and first tear off the outermost leaf and throw it out. Then, I like to use a rolling-pin or the handle end of a knife to lightly pound the lemongrass to release the flavours. Then just slice it diagonally into 1-inch strips or so.
  • Take about 1 thumb-sized chunk of the root part of galangal, and chop it into slices.
  • Coarsely break about 10 kaffir lime leaves – no need to cut them, just tear them – which is going to help release their flavour.
  • Peel about 5 cloves of garlic.
  • I used about 10 Thai birds eye chillies for this recipe, but you can use however many you’d like. First, take off the stem, and then you can either just slice them in two pieces, or give them a little pound on your cutting board like I did (just be careful of flying seeds). You can also remove the seeds if you still like the chilli flavour but not as much heat.
  • Throw the lemongrass, galangal, kaffir lime leaves, garlic and chillies into the water.
  • You can put the lid on just so it starts to boil which releases the herb flavours quicker.
  • Boil your soup with all the herbs in it for about 10 minutes.
  • Then add your mushrooms, which you should pre-rinse beforehand.
  • Cook for 4-5 minutes.
  • Add tomatoes and onions. Cook for further 6-8 minutes.
  • Now add your noodles and after 2 mins add your salmon and cook for a further 5 mins until salmon is just poached…
  • Remove from heat and gently stir in fish sauce, lime juice, sugar and cilantro.
    Taste and adjust if necessary.
  • This delicious soup is now ready to serve. Garnish with half a boiled egg and some coriander…


If you are doing an original Tom Yum with prawns, only add your 500 gm of prepared prawns and cook for 2-3 mins max ( if overcooked the prawns will sink to the bottom of the pan. If you get any scum on the surface of soup it’s from the prawns then just skim off with a spoon. Then remove from heat and gently stir in fish sauce, lime juice, sugar and cilantro.

Taste and adjust if necessary.


I hope these recipes have given you some ideas how to maximise your B5 intake…

Until next time have a lovely Easter and have some chocolate for me as we can’t get Easter eggs here…xx

My thanks to Carol for preparing these delicious dishes to ensure you and your family are obtaining adequate amounts of vitamins such as B5 in your diet. 

You can find out more about Carol and catch up with her Food and Cookery Column HERE

Connect to Carol via her blog:

Thank you for dropping in today and if you have any questions for either of us then please do not hesitate to ask in the comments. Your feedback is always welcome.

You will find me with some other blogging friends on a relatively new, and friendlier site called MeWe….

And Carol and I are both in the group where you can share your blog posts


68 thoughts on “Smorgasbord Health Column – Cook from Scratch to prevent nutritional deficiency with Sally Cronin and Carol Taylor – Vitamin B5 – Pantothenic Acid

  1. If it stops grey hair and wrinkles, I’m there. My hairdresser made me laugh the other day, I asked her if I had any grey hair and she looked and said, with a look of slight annoyance, no, I have some white hairs and they fit in with my hair colour so you can’t see them. I am lucky that way. My Mom’s mother was completely white haired when she died.

    Liked by 2 people

    • Same as me mine was like that, Robbie I never had dark roots it just blended… which is unusual for light hair I am white but all of my family started getting white hairs in their late 20’s…My dads genes…haha

      Liked by 2 people

      • I started doing that here but sun just bleached it so quick I gave up and it white not that yellow white although am toying about having that lovely dark grey tint but think it may be too dark for me xxx

        Liked by 1 person

      • My hair is black with gray running through.

        I get what is said to be red streaks in my hair in the summer from the sun.

        I wonder if this is due to my having Native American in my family?

        Liked by 2 people

      • I don’t know, but once when I was a younger me, I decided I wanted highlights in my hair, and when I went to the beauty shop the hairdresser asked me why I’d bother.

        She convinced me to leave my hair as it was.

        Another time, I had my daughter dye my hair all back to its natural color. This was shortly after my getting Campbell and all people could talk about was that we matched.


        Liked by 1 person

      • It might be Patty many Thais have really black hair although have very dark hair with a touch of red I think it may be when there are mixed races hence the change in the shades of black and dark brown as reall black hair has what I call a blue tinge to it 🙂

        Liked by 1 person

      • Hi Sally, Carol, and all.

        As a middle-aged woman who is blind, I began to worry about how much gray I might have in my hair and what it looked like.

        Every-time I told people my age, they always proclaimed that I couldn’t possibly be that old.

        I do know I don’t have wrinkles.


        I wasn’t sure about my hair which I wear long.

        So, when I went to the doctor the other day, as the nurse was taking my vitals, and commented on my naturally curly hair I asked, “I know I’ve some gray hair. Is it a lot? Please tell me honestly what it looks like. People are always afraid to say such things, but I’d like to know.”

        She told me, “You do have salt and pepper, but it is in so that it almost looks as though you had your hair frosted, as was all the craze for a while. I wouldn’t do a thing.”

        I had her look at the ends of my hair, as I trim them myself by way of using a small straight-edged card to make sure I don’t go crooked.

        She said they looked good and wondered how I did such.

        I said with a smile, “Very very carefully.”


        I don’t do make-up and did not when I had usable vision.


        I am a fiend for my long hair, and I also love moisturizer.

        I wonder Carol, do you have food hints that relate to keeping the skin soft and in good condition?

        Thanks again guys.

        I’m so grateful for this type of learning.

        Liked by 2 people

      • Sounds like you are doing a great job already Patty.. keeping hydrated is always a good idea and a balanced diet with lean protein, lots of vegetables and some fruit with healthy fats is the way to go.. Your diet does reflect in your hair both in thickness and shine and by the sound of it you are eating well… hugsx

        Liked by 1 person

      • Thanks. I don’t go to the tanning bed, don’t wear make-up and I use sunscreen if I’m to be out in the sun for a while.

        I’m kind of picky about my skin.

        My mother had a great complexion even when she was quite ill.

        Her skin was smooth. She did have to use lots of lotion as she became more ill as the medications seemed to have a bad affect on her skin.

        Honestly I think it was more that she couldn’t eat properly that caused a lot of that.

        Liked by 2 people

  2. First, Thanks for a wonderful post with such a yummy sounding recipe.
    I’ve been fearful of trying some of these recipes you share but I’m going to get brave and do it with this one.
    I do have one question.
    Do you think this recipe could be modified to use tilapia rather than salmon?
    I’ve a friend who really likes tilapia.
    I’ll be sharing this onto campbellsworld but I wanted to make my comment first, as sometimes it’s hard for me to navigate back to this part of the site.
    Thanks again to you and Sally for all these wonderful healthy related posts.

    Liked by 2 people

      • I thought so.


        I love the stuff too and already know about how long to cook.

        Fish is one of my favorite foods.

        In fact, if I lived by the sea I’d eat fresh sea food each day if I could.

        There are so many kinds and all so wonderful good.

        People turn their nose up at the thought of cod. I find it wonderful.

        I actually had my first taste of it because of a cat I once had.

        She’d been sick, and needed to build up her strength.

        I bought a can of it, and tasted it out of curiosity.

        I liked it and thought, “Hmmm? If this canned is good, wonder what fresh is like?”

        Bought some the very next day.

        Loved it.

        Some of the foods you speak of in your writing I’ve never even heard of.

        I’m learning so much from your posts.

        Its like a portal into another world.

        Liked by 1 person

      • You’re very welcome.

        I just would like to add that your posts assist me with my work.

        I’ve a client who has a Facebook page called Recovering the Self a Journal of Hope and Healing. It goes along with his blog.

        One of my jobs is to monitor that page and provide content to keep it active.

        He likes health related posts among other subjects, and I use your columns there a lot.

        I share the links to that page, as well as Sally’s Size Matters, and I hope people are visiting and reading.

        Liked by 1 person

      • Well, he’s picky about what goes there to a certain extent, but so far he’s been pleased with the result of the posts.

        He himself is no longer on FB.

        He shared the page with a friend before he left, so the page is still active and the two of them have me as an assist admin. I do that for several persons and use your posts in several places.

        Not long ago I used both your cooking column and Sally’s Size Matters onto a writer’s page.

        She wants to try and engage readers in conversation, and I used the posts and made the comment that writers can become unhealthy if we do not eat right and get up and move every-day.

        Liked by 1 person

      • Sally. You’re quite welcome.

        You know? I’m kind of a fiend for blogs, and sharing stuff that trips my trigger.

        People always ask how I manage to share and read so much.

        First, living alone with just a big beasty for company does has its advantages, and also I got rid of the television and Blam!

        Tons of free time to read, and share, and explore.


        No ware and tare on the eyes.

        I had a record in my office when I worked full-time for being able to remain on the computer longer than even our IT guy.


        Because I don’t point and click, but rather use keystrokes I am quicker on the net than most sighted.

        I just totally love to learn.

        I have always maintained there’s just no reason for people to not be educated.

        Anyhow, sorry didn’t mean to get off on that.

        Liked by 1 person

      • I don’t do nearly as much as others.


        Don’t have near the traffic.


        I love what I do and that’s good enough for me.

        Liked by 1 person

      • Hi Carol.

        I got your email and replied.

        I’m hunting that dog gone link now.

        Boy what a mess transferring computers is.


        Makes me want a snack. LOL.

        Liked by 2 people

    • As regards your skin, Patty I do think some is down to genetics..However, as Sally said it sounds like you have a healthy balanced diet which all reflects on your skin…Mine has always been soft and I use nothing but water always have unless my daughter is around and nags me to use a moisturiser so I do to please her but not for long…Nuts and oily fish are part of my regular diet as is lots of fruit/veg I drink oolong green tea twice a day and ginger tea…Just do what you do already it seems to be working 🙂 xx

      Liked by 1 person

      • I love ginger tea.

        I discovered how to make it last winter when hunting something for heartburn.

        Once I learned to make it Ginger root became a must have.

        It worked better than anything I ever tried.

        Now I drink it each day as much as is possible.

        I no longer have issue with heartburn.

        As to my skin, seems as though I’m constantly washing my hands due to having a big hairy beast to care for and they dry out badly.

        I use lotion lots.

        Like my mother, I find I have a bottle sitting close to hand in every room.

        Campbell won’t come to bed at night until he sees I’ve lotioned myself, and then of course he wants to lick mom’s hands.

        Which kills the process.


        Thanks again for your wonderful recipes.

        I’m making a list of ingredients for my next large grocery run.

        It’ll blow those assistive shopper’s mind.


        Liked by 1 person

      • I’ve used Coconut oil but never the butter.

        Yesterday when I made my scrambled eggs, I was out of butter and oil, so needing something to scramble them in I decided to use one tea-spoon of the Miracle Whip salad dressing I use.

        Now I know this stuff if used often can be rather fattening but I do love it so I use it some.

        Anyhow, it gave the eggs a wonderful flavor.

        I’d eaten my serial and fruit and felt a bit of something else was in order. Campbell and I had taken quite a long walk before breakfast, and I was still hungry so I scrambled an egg.

        It was just the ticket.

        The one annoying thing I find about walking is that the more I walk the hungrier I become.

        I suppose my body is using up food, but it somehow feels so wrong to be so hungry after working so hard to burn it off.


        It’s raining today, so no long walk.

        Campbell is a lab and while he loves standing water, he does not believe it should wet him from the sky. LOL.

        Liked by 2 people

      • Haha..There are a lot of dogs like that….Excercise always makes you hungry and as long as you eat something healthyish its ok to eat…Here it so hot I have to make myself eat I drink an awful lot…..

        Liked by 1 person

      • Later in the summer I will be dealing with this same issue of heat.

        I don’t do well in heat, and so I like to use frozen fruit as ice in my water.

        I put the fruit in the water early in the morning and sit it in the frig.

        By the time I’ve had my allowed coffee, breakfast and early morning walk I’m ready to sit on the back deck in the shade with Campbell and drink that water.

        Once it’s gone I ready another bottle to use in the afternoon.

        I also make smoothies. It’s a great way to get nourishment without having to eat.

        Sometimes I just cannot manage food.

        I like cold salad and sandwiches lots too.

        I even have a casserole that I like to eat cold.

        It’s supposed to be eaten hot, but I find it’s rather delicious cold.

        It’s a chicken cheese and pasta dish.

        I make it at night and put it into the frig to have for lunch.

        You can sub the chicken with other things like tuna shrimp and crab meat too.

        I like to play in the kitchen and just invent things.

        I get a lot of food bank foods, and people annoy me saying you cannot cook with that stuff.

        I’ve often thought about creating a cookbook with recipes from food bank foods and having the proceeds go to the Second Harvest Food Bank here.

        That’s a food supplier for many food banks.

        I like experimenting and have come up with all sorts of yummy things.

        Liked by 2 people

      • Good for you, Patty you can make a tasty meal from virtually nothing we have six children and when they at home plus us that was 8 to feed every day unless we had visitors…I used to cook a pork hoch very slowly with lots of vegetables and lentils and everyone loved it even now they speak of that with fond memories and pizza we made our own again a little bit of this and a little bit of that makes atasty pizza and bases are easy to knock up 🙂

        Liked by 1 person

      • I especially like when I get canned garbanzo beans in my food boxes.

        I drain and rinse them, and add them to salad.

        I also absolutely love chick peas, and do not get me started on dried fruit, beans, rice, and pasta noodles.

        Oh, and romaine noodles. Good grief what you can do with them is amazing.

        Just a package of those, a can of drained chicken, and some veggies, and WOO a whole meal and all from the ease of my microwave and one dish.

        Liked by 1 person

  3. Pingback: Smorgasbord Health Column – Cook from Scratch to prevent nutritional deficiency with Sally Cronin and Carol Taylor – Vitamin B5 – Pantothenic Acid | Campbells World

  4. Oh my gosh, wow…what a plethora of fabulous healthy foods! Carol can cook is an understatement, more like a great chef, I would say! I love springs rolls, but I haven’t made then in a long time. I completely love the foods you gave recipes for, and I will incorporate them into my diet. I do eat very healthy foods, but these are so good, I need to add more of these into my diet on a regular basis. The Avocado and Mango Salsa will be on my list to make this week. My grandmother always made Chicken Livers and my family loves them, although, I don’t make them as often as I should. Thank you, Sally for a fantastic post that incorporates B5, sometimes, the forgotten B vitamin. I hadn’t thought about B5 in a long time, yikes…I need to remember how important B5 is. Thank you so much. Karen 🙂

    Liked by 3 people

      • Sally, you are so astute, my menus at home have become so repetitive it is not even funny. So I am out shopping today for one of Carol’s ingredients for her recipe: Mango Salsa and next week I will do another one. Also, your post on vitamin B5 is so important. There was a time when nutritionist’s didn’t even mention B5, because it is so plentiful in raw foods, but since so many people eat fast foods and frozen foods…and far fewer fresh vegetables, that is not the case, as you so astutely, clearly, and completely laid out for anyone to understand how important B5 is in our diets. Karen 🙂

        Liked by 1 person

    • Thank you so much, Karen, for your kind words I just cook food I love to eat…Although I will say since living here in Thailand I have eaten some wonderful combinations of ingredients in a salad…some I never would paired together in the past …It has certainly taken my food up a notch…Even hubby is more adventurous and pleasingly the grandkids love it they eat more or less what we do maybe a tad less chill..haha …Enjoy the recipes 🙂 xx

      Liked by 2 people

  5. Thanks for the health update Sal. Happy to say I do eat enough of the recommends for adequate supplementation. And the recipes are already filed -spring rolls and peanut sauce, enough said. 🙂 ❤

    Liked by 3 people

  6. Pingback: Smorgasbord Blog Magazine Weekly Round Up – Easter Parades, Short Stories, books and guests. | Smorgasbord Blog Magazine

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