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gluten free
Food

Paleo Friendly Cinnamon “Sugar” Pecans

December 15, 2017 No Comments
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Wow, I love all of your comments and feedback on my original cinnamon sugar pecans recipe!  Thanks for showing a girl some love and keep sharing!

I couldn’t resist the urge to make these paleo friendly this year and decided to substitute coconut sugar for the granulated white sugar and loved how they turned out.  Sometimes we find ourselves afraid to try something new for fear of failure.  Sometimes we fail and worse case, you throw out a bad or burned batch.  And sometimes we find we love the new product just as much as the original and these now have a seat at my holiday table!

Paleo Cinnamon "Sugar" Pecans | www.fireflytales.net

The coconut sugar has a tenancy to burn faster than white sugar, but it still lends that “sugary” coarseness to the pecans and a satisfying crunch.  You can certainly modify and use 1/4 -1/2 cup less.  This is a strange thing to consider, because you need just enough to coat the pecans, but for those of us who are *mostly* paleo, our pallets have changed and we find naturally sweet things almost overly sweet sometimes!

They’ll look darker than the original recipe because coconut sugar is dark brown, like brown sugar.  See the difference?

Paleo Cinnamon "Sugar" Pecans | www.fireflytales.net

Now some  hardcore paleo peeps don’t indulge in any sugar at all.  And some find that even coconut sugar has a delayed effect on their blood sugars.  If this is you, skip this recipe.  It won’t be for all, which is why I call it paleo “friendly”.

If you are ok with coconut sugar, which “technically” is considered paleo, and it doesn’t have adverse effects on your diet or body, GO FOR IT!  Same as any other indulgence, just watch how much you’re eating here.  This isn’t health food – it’s pecans and a natural sugar, found in nature, but still a sugar.  And while pecans are high in healthy unsaturated fat, it’s still a high fat food.  Fats are fats and calories are calories.

Get your workout on and burn those calories and you’ll feel better about the indulgence.

Paleo Cinnamon "Sugar" Pecans | www.fireflytales.net

But enjoy these if a little cinnamon and a little sugar makes it feel like the holidays for you and start your diet next Monday.  xoxo

Paleo Friendly Cinnamon "Sugar" Pecans
 
Print
Prep Time
10 mins
Cook Time
60 mins
Total Time
1 hour 10 mins
 
Easy paleo friendly cinnamon "sugar" pecans. Uses coconut sugar in place of granulated sugar ~ a sweet holiday treat perfect for gatherings or homemade gifts..
Serves: 1 pound
Ingredients
  • 1 egg white
  • 1-2 teaspoons water
  • 1-2 teaspoons really good, pure, vanilla
  • 1 pound of pecan halves
  • ½ - 1 cup of coconut sugar (also called coconut nectar sugar or coconut palm sugar)
  • ½ - 1 tablespoon ground cinnamon
  • ½ teaspoon salt
  • optional: ¼ teaspoon cayenne
Instructions
  1. Preheat oven to 250 degrees, Fahrenheit
  2. Spray a baking sheet with non-stick cooking spray (coconut oil spray is great)
  3. In a large zip-top bag, mix coconut sugar, cinnamon, salt and cayenne (if using). Shake it around to combine..
  4. In a large mixing bowl, beat egg whites with a fork or whisk until frothy, add water and vanilla and beat to combine.
  5. Add the pecan halves to the egg white mixture and stir to coat all pecans with the liquid.
  6. Dump the wet pecans into the bag of sugar, seal the top and shake to combine to coat the pecans in the cinnamon sugar mixture
  7. Pour onto the greased baking sheet and spread them out into an even layer
  8. Bake for 45-60 mins, stirring every 15-20 mins and watch to make sure they don't burn. Everyone's oven is different so keep an eye on them based on how hot you know your oven gets!
  9. Break them up a bit if any are sticking once you remove them from the oven. Let them cool then pack them up and share. They are delicious warm from the oven, but not hot. Don't burn yourselves and don't say I didn't warn you!
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Written by: Phanneth
Food

Sheet Pan Salmon {Super Easy Recipe}

April 14, 2017 No Comments
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Salmon is a favorite around our house. Super easy, no mess, no fuss salmon.  That’s the way to go when you’ve got 3 boys, school, sports, work, travel, extended family commitments, are always short on time and you can’t eat another fast-food hamburger if your life depended on it. …I could probably fit the fries in, but def not another hamburger!

One Pan Salmon and Asparagus | www.fireflytales.net

The beauty of this recipe is that you can adapt the seasonings to your family’s taste buds. There isn’t anything ultra-fancy about this dish, it’s actually quite simple, but if you make a nice presentation out of it, it’s perfect for a date-night or fancier family dinner where you need to show off some cooking skills.

And clean up is a breeze because parchment paper slides right off and into the trash. Throw your baking sheet into the dishwasher, pour a 2nd glass of wine and call it a night!

{C} will steal it right off your plate.  Salmon, tuna, shrimp, you name it.  He’s all over it.

{A} has loved salmon all his life. Sushi is always his first request for our date nights.  He actually prefers sushi salmon to over-cooked salmon, so the lesson here is never overcook your salmon!

{D} used to eat salmon, but then he jumped on the, “I don’t like seafood” wagon when he heard his friends saying it.  We use a “try it, maybe you’ll like it” approach with foods that are new to them and food they’ve told us they don’t like.  We tell them maybe they just didn’t like it on a Tuesday (or when they were 4) and now they should try it because it’s Saturday (and now you’re 6) and maybe it’s different today!  Joel is great about saying, “take 1 bite and if you don’t like it, that’s ok, but at least you tried it”.  Turns out 6 year old {D} likes salmon again!  He eats salmon like a grizzly bear and mussels like an otter.

My go-to seasonings are: paprika, smoked paprika, granulated garlic and onion powder, dill, s&p, Old Bay, and fresh lemon juice.

If I’m feeling extra fancy, I’ll break out a roasted garlic blend, dried oregano or thyme (rub this in your palm to break it up before sprinkling on), chili flakes.  I always make sure my dried spices don’t have any additives and buy organic, if possible, and especially if I’m doing a Whole 30 or feeling Paleo.

For the asparagus, it’s simple salt and pepper or crushed red pepper and any seasonings that may have overflowed from the salmon.  If I’m not on a Whole 30 or Paleo, I’ll shave some fresh Parmesan on the asparagus fresh out of the oven.

One Pan Salmon and Asparagus | www.fireflytales.net

Lots of options to keep it super simple and easy, or dress it up for a fancier dinner.

Options to serve with couscous, quinoa, over a salad (baby greens, spinach, grape tomatoes and cucumbers in a bowl counts as a salad – put your salmon and asparagus right on top, fresh squeeze of lemon and you won’t need any dressing!) or add roasted baby red potatoes.  The possibilities are endless, friends!

This is a great meal prep dish, too!  Add it to your Sunday meal prep and portion into containers over a bed of baby greens or quinoa. Perfect for lunch or dinner on the run.

Tell me how you dressed up, or dressed down, your salmon in the comments below!

Sheet Pan Salmon {Super Easy Recipe}
 
Print
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 
Super easy, quick sheet pan salmon and asparagus. Great for dinner, meal prep and easy clean up!
: Phanneth Wood | www.fireflytales.net
: Main Dish, Dinner, Paleo
Serves: 4-6
Ingredients
  • 2 lbs salmon filet, washed and patted dry (ensure skin is extra dry if you like crispy salmon skin))
  • 1 - 1.5 lb asparagus, washed and trimmed
  • 1 lemon, slice half into rounds and juice the other half
  • Extra Virgin Olive or Avocado Oil
  • Paprika
  • Smoked Paprika
  • Old Bay
  • Sea Salt & Pepper
  • Granulated Garlic
  • Granulated Onion
  • Dill
Instructions
  1. Pre-heat oven to 425 degrees farinheit
  2. Line a baking sheet with parchment paper and drizzle with oil, about 1 teaspoon
  3. Lay salmon over the drizzled oil
  4. Arrange asparagus alongside the salmon, trying not to overlap any
  5. Drizzle about another 1-2 teaspoons of oil over the salmon and asparagus. I use a paper towel or basting brush to spread the oil out evenly over the salmon and use your hands to give the asparagus an even coating
  6. Sprinkle salmon with dry seasonings, just enough to lightly cover the surface - you can eyeball this and use more or less of any of the seasonings based on your personal preference, or measure ¼-1/2 teaspoon of each into a small bowl and then sprinkle over the top evenly.
  7. Squeeze the juiced lemon over the fish and put a few lemon circles over the fish
  8. Bake for 15 minutes then broil on high for 5 minutes for medium. Salmon should firmly flake at an outer edge but still be tender and barely opaque in the center.
  9. You may have to adjust time for the asparagus if your stalks are larger.
Notes
Optional to use a roasted garlic seasoning blend, and add dried oregano and thyme. May need to adjust baking time if asparagus stalks are larger than a young crop. May need to adjust baking time if you like your salmon more than medium temperature. Bake for 20 and broil for 5 ~
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Written by: Phanneth
Food

Oven Roasted Balsamic Brussels Sprouts

October 25, 2016 1 Comment
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Some nights are just roasted brussels sprouts kind of nights.  Last night was one of them.  I know there are all kinds of fancy bacon, cheese, lemon juice add-ons, and goodness knows I love all of them.  But when you’ve got a Costco sized bag you need to quickly roast (read: expiration date quickly approaching) and you’re home alone with kids climbing all over you, you need easy.  And fast.  Oh, and easy.

Oven Roasted Brussels Sprouts {www.fireflytales.net}

Preheat your oven to 375 degree f.  Line a baking sheet with parchment paper.  Trim and halve the sprouts and drizzle with olive oil, balsamic vinegar (no sugar added for Paleo & Whole 30), sea salt and pepper.  Toss to coat and throw in the oven for 35-45 minutes.  THAT EASY!

Make a cup of tea, chase kids, knock out the kindergarten nightly reading assignment, find the Paw Patrol episode for your 2 year old that you’ve all watched a million times already and wait for your beautiful, bright green orbs, to gently steam to tender and then crisp up.

Here’s where you can get caught up in eating them right off the sheet pan, or you can do the practical thing and portion it out for meal prep for the week.  I won’t have enough for the full week now, but it was totally worth eating them hot off the pan.

Enjoy!

5.0 from 1 reviews
Oven Roasted Brussels Sprouts
 
Print
Prep Time
5 mins
Cook Time
35 mins
Total Time
40 mins
 
A super quick, super healthy, super delicious veggie side dish. Great for weeknight dinners, meal prep for the week or holiday gatherings!
: Phanneth Wood
: Side Dish
Serves: 8-10 servings
Ingredients
  • 2 lbs Brussels Sprouts, washed, trimmed and halved and dried
  • 1 tbsp olive oil
  • 3-4 tbsp balsamic vinegar, aged, no sugar added
  • ¼ teaspoon sea salt, or to taste
  • black pepper, to taste
Instructions
  1. Preheat oven to 375 degrees f
  2. Line a baking sheet with parchment paper
  3. Spread prepared brussels sprouts evenly over parchment
  4. Drizzle olive oil, vinegar and salt and pepper over sproutus, toss to coat
  5. Bake 35-45 minutes or until desired crispness - be careful not to burn them
3.5.3208

 

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Written by: Phanneth
Food

Avocado Cilantro-Lime Dressing Recipe

March 18, 2015 2 Comments
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I’ve been meaning to share the simple Avocado Cilantro-Lime Dressing recipe I used for the Southwestern Cobb Salad for over a year now!  And then I meant to post it for St. Patty’s day {hello, green!?}, but the day got away from me!
Holy smokes how time flies…
Simple Avocado Cilantro-Lime Dressing | www.fireflytales.net
I have to tell you that we use this for more than just salad dressing.  It’s great on steaks, chicken, salmon or any protein or salad that you need to add the fresh bite of lime flavor to.
Just grab your food processor, wash and trim your cilantro and juice your limes.  Throw these into the food processor with smashed garlic, white wine vinegar, honey, salt and pepper and start that baby up.  As it’s churning, drizzle in your olive oil and water.  Check consistency and flavor and add water or vinegar to desired consistency and taste.
Not all avocados blend the same and not all limes are as juicy as each other.  Adjust consistency and water to your liking.  Make this yours!
And try not to eat it by the spoonful.  Seriously.  Just a warning…
~p
Simple Avocado Cilantro-Lime Dressing Recipe
 
Print
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
 
A simple dairy-free, gluten-free, paleo dressing to jazz up any grilled protein or salad. Use it with my Southwestern Cobb Salad ~ perfect combination of flavors!
: Phanneth Wood
: Condiment
Serves: 12 oz
Ingredients
  • 1 avocado
  • 1 bunch of cilantro, washed with larger stems removed
  • 2 cloves garlic, smashed
  • 2 limes, juiced
  • up to ¼ cup olive oil
  • 2-4 tablespoons raw honey, or more for a sweeter dressing (depending on how sour your limes are, or how sweet your tooth is)
  • 1 tablespoon white wine vinegar
  • Water, depending on desired consistency ~ you may not need any at all, you may need about 1-4 tablespoons (roughly ¼ cup).
  • kosher or sea salt and fresh ground pepper, to taste (about ½ - 1 teaspoon each)
Instructions
  1. Throw all ingredients, except olive oil, into a food processor and pulse until combined. Drizzle in olive oil slowly to emulsify. Check the flavor and add water, olive oil and honey to consistency and sweetness desired.
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Written by: Phanneth
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Instagram post 2272265904946805462_9478705541 Before settling in to work from home today, I loaded up my diffuser with this trio and stepped out of my comfort zone and participated in a virtual yoga flow.  Oh how my soul needed it! 💗
⠀⠀
💧Frank (2) to increase my spiritual awareness, deepen my meditation, improve my attitude, uplift my spirit and keep me grounded. ⠀⠀
💧Peppermint (2) to stimulate my mind and help me focus ⠀⠀
💧Tangerine (3) to promote happiness and calming and combat irritability ⠀⠀ Biggest takeaway from my flow was consciously make an effort to SMILE every day 😀 ⠀⠀ I know these times are scary and there is so much unknown but we also have community and love and light. I hope you find time today to find something to smile about. ⠀⠀ STAY IN and spread joy to those in your social distancing circles as best you can. ❤️
Instagram post 2263483285362807049_9478705541 Does anyone need me to order Thieves Cleaner (ultra concentrated), Thieves Spray, or small Thieves Hand Sanitizers for them? 🙋🏻‍♀️
⠀⠀
I’m putting in my monthly rewards order and an happy to hook you up 😘
⠀⠀
I’m a firm believer that effective cleaning products shouldn’t include toxic warnings or fake fragrance, especially when I’m using them around my kiddos, on things they touch and surfaces they eat from or am gifting to pregnant mom-to-be’s or sending to use in the kids’ classrooms 🌿
⠀⠀
Google “Thieves Chicken Test” or “Cleaning Products Lung Function” to see why we switched. There are plenty of articles supporting the power of plant based cleaners and many against VOCs; none penned by me but plenty to be eye opening 🤢😳
⠀⠀
My wholesale discount with Young Living is like my Prime membership for good-for-you cleaning products, bath, hair, makeup, AND oils. When everyone started going crazy stockpiling sketch-for-you cleaning products, I logged in ONLINE and put in my order for all kinds of Thieves things and got my package in 2 days. Just sayin 🤓
Instagram post 2188615754102258949_9478705541 Yay!! YL’s Black Friday sale has been extended through today! 😱

So thankful for a company that takes product quality (we own our own farms!), and its members’ non-toxic health and wellness seriously! 🧡

These are wholesale member prices so let me know if you want to jump on my order TODAY to try a few out OR use the link in my profile to jump in and get your membership. 🙋🏻‍♀️ You can add these specials to your cart, along with your membership enrollment, when you check out and will get the wholesale membership pricing for these PLUS a membership kit. Membership kits start at $35 (1 oil and a few samples + your membership discount, no diffuser). PM me for deets on the other options 💜😘💜
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🎃 We’re sharing which essential oil combos can make your home smell like all the fall, all the pumpkin spice, and all the cinnamon apples WITHOUT all the toxins you’d get from a “fragranced” candle. BONUS: mood + wellness support, focus, calming or happy dancing could be side effects of diffusing these natural plant juices around your family. 🧡
⠀⠀
🙅🏻‍♀️ My boys all have allergies so we had to break the candle habit and I’m so grateful we did. Huge difference! ⠀⠀
🤩 *plus* one lucky person will win this super cute oil shelf just for sharing the invite with a friend + interacting with the posts. EASY!
⠀⠀
🍎 here’s a sneak at one of the diffuser blends / recipes we’re sharing. .
.
.
#PSLminusthetoxins #pumpkinspice #applepie #fallintooils #diffusercombos #winterwellness #falldiffuserblends
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💫 We made it to the starting line of The Denver Color Run!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Wish us luck and pray we make it to the finish line!
⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🏃🏻🏃🏻‍♀️ 💜❤️🧡💛💚💙 🏃🏻‍♀️🏃🏻
⠀⠀⠀⠀⠀⠀⠀⠀⠀ Pre-run warm up with all the Valor, all the Ningxia, all the Super B and all the mineral sunscreen. How do you pre-run prep??
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#thecolorrun #thecolorrunlovetour #wildchild #babytiger #mykidrunsfasterthanme
Instagram post 2060224138392770421_9478705541 Real girls wear sweats, Valor and Tranquil on windy sailboats across the Aegean Sea. 💜
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@nike @express @youngliving @yocolorado .
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#valormademedoit #onceinalifetime #vacation #realgirls #nike #express #youngliving #santorinigreece #vacationstyle #aegeansea #mybigfatgreekvacation
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.
They’re fighters though.
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.
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My kiddo threw +80 pitches yesterday and really brought the heat. He went 3 innings, only allowing 5 runs off 4 hits and struck out 5. He also hit a triple that might have been an in-park home run except he spent 2 seconds too long watching his ball sail to the fences. 😁 .
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fireflytales.essentials

+ natural wellness & essential oil education & inspiration 💕
+ YL oily recipes 🌿
+ positivity & motivation💪💋❤️
+ grab a kit and join our team! 💜

Instagram post 2272265904946805462_9478705541 Before settling in to work from home today, I loaded up my diffuser with this trio and stepped out of my comfort zone and participated in a virtual yoga flow.  Oh how my soul needed it! 💗
⠀⠀
💧Frank (2) to increase my spiritual awareness, deepen my meditation, improve my attitude, uplift my spirit and keep me grounded. ⠀⠀
💧Peppermint (2) to stimulate my mind and help me focus ⠀⠀
💧Tangerine (3) to promote happiness and calming and combat irritability ⠀⠀ Biggest takeaway from my flow was consciously make an effort to SMILE every day 😀 ⠀⠀ I know these times are scary and there is so much unknown but we also have community and love and light. I hope you find time today to find something to smile about. ⠀⠀ STAY IN and spread joy to those in your social distancing circles as best you can. ❤️
Instagram post 2263483285362807049_9478705541 Does anyone need me to order Thieves Cleaner (ultra concentrated), Thieves Spray, or small Thieves Hand Sanitizers for them? 🙋🏻‍♀️
⠀⠀
I’m putting in my monthly rewards order and an happy to hook you up 😘
⠀⠀
I’m a firm believer that effective cleaning products shouldn’t include toxic warnings or fake fragrance, especially when I’m using them around my kiddos, on things they touch and surfaces they eat from or am gifting to pregnant mom-to-be’s or sending to use in the kids’ classrooms 🌿
⠀⠀
Google “Thieves Chicken Test” or “Cleaning Products Lung Function” to see why we switched. There are plenty of articles supporting the power of plant based cleaners and many against VOCs; none penned by me but plenty to be eye opening 🤢😳
⠀⠀
My wholesale discount with Young Living is like my Prime membership for good-for-you cleaning products, bath, hair, makeup, AND oils. When everyone started going crazy stockpiling sketch-for-you cleaning products, I logged in ONLINE and put in my order for all kinds of Thieves things and got my package in 2 days. Just sayin 🤓
Instagram post 2188615754102258949_9478705541 Yay!! YL’s Black Friday sale has been extended through today! 😱

So thankful for a company that takes product quality (we own our own farms!), and its members’ non-toxic health and wellness seriously! 🧡

These are wholesale member prices so let me know if you want to jump on my order TODAY to try a few out OR use the link in my profile to jump in and get your membership. 🙋🏻‍♀️ You can add these specials to your cart, along with your membership enrollment, when you check out and will get the wholesale membership pricing for these PLUS a membership kit. Membership kits start at $35 (1 oil and a few samples + your membership discount, no diffuser). PM me for deets on the other options 💜😘💜
Instagram post 2136542016121041567_9478705541 🍂 Let me know if you want an invite to this Facebook event / class. It’s all online so you don’t “go” anywhere! ⠀⠀
🎃 We’re sharing which essential oil combos can make your home smell like all the fall, all the pumpkin spice, and all the cinnamon apples WITHOUT all the toxins you’d get from a “fragranced” candle. BONUS: mood + wellness support, focus, calming or happy dancing could be side effects of diffusing these natural plant juices around your family. 🧡
⠀⠀
🙅🏻‍♀️ My boys all have allergies so we had to break the candle habit and I’m so grateful we did. Huge difference! ⠀⠀
🤩 *plus* one lucky person will win this super cute oil shelf just for sharing the invite with a friend + interacting with the posts. EASY!
⠀⠀
🍎 here’s a sneak at one of the diffuser blends / recipes we’re sharing. .
.
.
#PSLminusthetoxins #pumpkinspice #applepie #fallintooils #diffusercombos #winterwellness #falldiffuserblends
Instagram post 2112527759708737321_9478705541 We are getting out of our comfort zones! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
💫 We made it to the starting line of The Denver Color Run!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Wish us luck and pray we make it to the finish line!
⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🏃🏻🏃🏻‍♀️ 💜❤️🧡💛💚💙 🏃🏻‍♀️🏃🏻
⠀⠀⠀⠀⠀⠀⠀⠀⠀ Pre-run warm up with all the Valor, all the Ningxia, all the Super B and all the mineral sunscreen. How do you pre-run prep??
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#thecolorrun #thecolorrunlovetour #wildchild #babytiger #mykidrunsfasterthanme
Instagram post 2060224138392770421_9478705541 Real girls wear sweats, Valor and Tranquil on windy sailboats across the Aegean Sea. 💜
.
.

@nike @express @youngliving @yocolorado .
.

#valormademedoit #onceinalifetime #vacation #realgirls #nike #express #youngliving #santorinigreece #vacationstyle #aegeansea #mybigfatgreekvacation
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