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_MG_3241 I love yoga.  I love to practice yoga, I really love to teach yoga, and I love how yoga has changed my life.  There is no shortage of articles written all over the internet singing the praises of yoga, or, as I lately read in the online publication Elephant Journal, dissing yoga.  The most recent controversial article that I read was titled something like “Why I Left Yoga”, and it was written by a native of India living in the US.  In this dismissive essay the writer takes issue with the Americanization of the ancient practices of Yoga.  She makes some valid points (the $100 LuLu Lemon yoga pants…which I have honestly never worn or owned),  but most of her reasons focused on what she refers to as the trend of white upper-middle-class women practicing yoga as a trendy entitlement rather than a true holistically beneficial practice.   I immediately questioned this classification – what is wrong with people of financial means to feel a deep connection to the ancient and time-tested truths of yoga?  Who really cares if a person is so moved by their practice or experience that they choose to have a sanskrit tattoo imprinted on parts of their body?  It’s not my thing, but I hardly feel the need to judge others’ choices.  What difference does it make if someone has felt such a resonating truth from the lessons of self-realization that they choose to spend their money on a trip to an ashram in India?  We live in a free country, thankfully, and it is one’s own prerogative how they choose to live, believe or spend their money.

I do think that yoga in America can feel hip or trendy, and that many studios have become “a scene” like a new club in Brooklyn might be “a scene”.  But that is what makes America so diverse and interesting.  Just as the sub-continent of India is home to an incredible variety of beliefs, religions, and languages, so too is this country.  Just because people with financial means are flocking to their local studio, or planning their next vacation to a yoga retreat, doesn’t mean that their practice, or their journey, is any less meaningful or justified as the single mom on a limited income wage.  In actuality, many communities have studios, gyms, churches and outreach programs that offer yoga for free, or for donation, to those who want to learn the art of stress-relief and mind-mastery through the practice of yoga.  Do all studios follow the principle of seva, or service?  Of course not.  This isn’t a perfect world and not everyone is in the business for altruistic purposes.  However, from my experience, most yoga instructors (myself included) teach because they want to help people find a better way to manage their stress, improve their health and live their lives more fully.  I don’t know many teachers who teach yoga only for financial gain.

So why do I love yoga?  I love yoga because it is a practice that anybody can experience anywhere.  There are no necessary tools or equipment (a mat and loose fitting clothes are helpful).  You only need your intention and your will-power to enter the world of yoga.  Of course, there is a learning curve that starts with letting go of a piece of your ego so that you can walk into that first class. Wearing designer clothes, having an understanding of Sanskrit, or bowing down to the archetypes of Krishna, Shiva or the energy of Kundalini are absolutely not required.  You just need an open mind, a willing body (ok, maybe only partially willing), and a beginner’s attitude.  Although I have been practicing for over 16 years and teaching for eight, it still require a willingness, desire, and discipline to stay with it.  That doesn’t mean that every single day I practice for hours – I don’t.  It doesn’t mean that I expect others to practice specific dietary restrictions or suddenly take a vow of austerity.  I don’t.  I love yoga because ultimately YOU are your best teacher.  Only YOU have your life experiences that formed your psyche and your body.  Only YOU truly decide what you need and want out of this life.

Practicing yoga requires a letting go of pre-conceived ideas about what poses should look like and how they should feel.  It changes day to day, and even from pose to pose, within one session.  It’s tuning into your inner knowing, that felt-sense of how your body and mind, and most interestingly your breath, responds to challenges.  Do you become restrictive and inflexible when things are difficult or out of reach?  Or can you allow the tightness, the discomfort, or the heaviness to move through you without clinging to reaction and discomfort?  Yoga teaches us to pay attention and to be the witness to how we respond in all situations of life.  It is the ultimate metaphor of learning how to navigate life with grace and ease.


Right here, right now, I am loving this.  This is my mantra.  This is my prayer. This is my song.

This mantra was given to me by my teacher, friend and soul brother, Tom Kelly of Soul of Yoga in Encinitas.  He taught me years ago, and continues to this day, that each and every moment is a gift.  If you live in the past or constantly worry about the future, you are completely missing the point of life.  Yes, we have all heard this before, but how often do you stop the voice in your head and correct the incessant commentary by exclaiming (out loud if you need to), RIGHT HERE, RIGHT NOW, I AM LOVING THIS!!!!  Try it.

Books have explained, ever since the written word, the need to live in the moment and to cherish each and every experience as it comes.  However, we humans feel the need to add commentary to everything in order to give ourselves the illusion of control.  In his book The Untethered Soul, Michael Singer calls this voice our inner room-mate.  He/she is always there with you stating the obvious, the absurd, or the fabulous little experiences in life.  Your room-mate never seems to respect silence, always filling your mind with different emotional states such as guilt, anger, lust, desire, frustration or disappointment.  What if you could silence that voice?  How would you determine your feelings?  Well, you would just feel them.  No judgement, no words, no reruns of past experiences, good or bad, filling your head.  You would just simply feel the experience.  That’s it.  No more, no less.  It can feel terrible, raw and painful; but then it is over.  It can feel ecstatic, incredible, and delicious; but then it’s over.

Our need to hold on to and constantly label our inner emotions creates a conflict with our perceived reality and the actual reality that we are experiencing at any moment.  This does not mean that what we feel isn’t real, but often the severity of our negative emotions negatively affects our body’s response.  If the majority of your thoughts are not of love but instead of anger, hatred, jealousy, frustration, and sadness,  your physical body reverts back to our evolutionary protective mechanism known as flight or fight.  A perceived or real event sends a signal to the brain which, in short, puts our body on high alert to protect itself.  The hypothalamus, or command center in the brain, sends signals to the adrenal glands and our involuntary body functions go into action.  Adrenaline pumps through our bloodstream, our heart beats faster, small airways in our lungs expand to take in more oxygen, thus increasing our breath count.  Our blood pressure spikes, our pulse increases, and the heightened levels of adrenaline triggers a release of blood sugar and fats into our blood stream from their stored locations.  We stay at this high alert level until the perceived (or real) danger has passed and our para-sympathetic nervous system tells the body to take a break and return to “normal”.   Over 50% of Americans live in this stressed state most of their lives.   Living like this is the antithesis of drinking from the Holy Grail, or finding the Fountain of Youth.

How do you overcome this constant stream of consciousness disguised as your inner room-mate?  First, stop and take three deep breaths.   Then maybe take a few more.  Focus like a laser on the place in your body your feel the stress or the pain originating.  Breath into that space and let the feeling pass through you.

So I ask you, can you find a place within yourself to find peace with what IS.  Right here, right now, I am loving this.



Ahhh…the sounds of the waves breaking on the beach just outside my window always bring complete santosha (sanskrit for contentment) to me.   The almost primal exaltation from that initial moist ocean air on my bare skin gives a sense of stability to my being.

photo-10The incredible fragrance of the salt-water air mixed with the aroma of  Mayan culinary delicacies tickles my taste buds.  And the colors of the rising sun over the Atlantic ocean lighting up the water and sand always inspires my spirit.

Our five senses are our windows to the mind and soul.  How we choose to stimulate ourselves using these senses has a direct correlation on our state of mind and well-being.  Compare the real scenario I wrote about above (from where I just returned from teaching for a week in Tulum, Mexico, on the far reaches of the Yucatan peninsula,) to the impressions that you absorb on an average daily basis.  Of course, our lives are hectic, the weather is volatile, and constant technical chatter overwhelming.  You don’t necessarily have to fly to a yoga retreat in order to withdraw from the cacophony of life, however I do hope you will consider joining me next March for an uplifting and restorative week of bliss.

photo-9So how do you retreat without leaving your home, office or car?  You stop, close the computer, turn off all sounds and visual stimulation around you, put your phone on silent, and sit.  Now relax your shoulders and belly, smooth out the lines on your face, unclench your teeth and tongue, and find your breath.  Just observe the inhale and the exhale as they naturally occur. Try and follow the breath as you take it in through your nostrils and visualize it as a vapor (you can even add color if that helps) moving down into the lungs, expanding your rib-cage and filling your belly.  If it feels as if it gets stuck somewhere between the throat and the sternum, relax the muscles in your body again and focus on the area of resistance.  Close your eyes.

As your mind fights you for space and time, gently release attachments to those thoughts.  Right here, right now, they don’t matter.  They will still be there later, as will the emails, texts, laundry, shopping, etc… Taking these few precious minutes for yourself any time, any place under any mood or emotion is a gift that nothing else can replace.  Yes, this is easier while sitting in a beach hammock, listening to the birds sing and the iguanas cluck, while the waves break on shore.  But if you formulate this habit now and practice it everyday, you likely will find that you have more time and energy to do the things that you truly love and that really matter.  Maybe you will manifest the vision of yourself experiencing an Ayurvedic Yoga retreat with me in the magical Mayan Riviera!    Namaste….


So often we begin the new year with aspirations and resolutions.  We play hard during the holidays, or we languish in sadness and stress, with true plans to start fresh in January.  The time constraint that we place upon ourselves, along with sometimes unrealistic expectations, can cause even more stress or imbalance if we set ourselves up for failure.  Instead of concentrating on the purity of creating a healthier life for ourselves, we make to-do lists full of things we are going to stop and start “doing”.  Sound familiar?

Many of us have healthy habits that we have implemented in our lives.  Maybe these include eating healthier, invoking a more active lifestyle, or reducing the amount of stimulants and/or depressants in our daily routines.  But how many of us truly focus our attention on the personal betterment of our mind and body?   How much time do you spend incorporating mind/body practices such as yoga and meditation into your life?  I often hear people say that they plan on starting yoga, or that they wish they could meditate, but they just can’t find the time.  Many people tell me they try and make good food choices,  and they try to get plenty of exercise, but they are too busy.  Nourishing ourselves has become equated with luxury, not necessity, which is counter-intuitive to our evolutionary history.

We are what we eat, what we digest and what we think.  We do create our reality by the thoughts that loop through our minds, by the stories we tell and re-tell, and by our opinions that have been shaped and formed by our experiences.  True inner-growth can only blossom through stepping outside of our comfort zone of thoughts, opinions and habits and looking at our lives and the world around us with fresh eyes.  Today, much energy and time is spent trying to have a younger looking body, but how much time and energy is spent keeping the mind young and flexible?  What limits have you set for your own self, in terms of physical and mental flexibility?  Can you over-ride your pre-conceptions of what you can or can’t accomplish in this life?  Can your search deep within your own self and find your inner bliss?

There is a constant bombardment of information around us that reminds us of how toxic our environment is today.  That is true, but we also have the tools to reduce and to cleanse that toxicity out of our mind and body.  Our five senses (sound, touch, sight, taste and smell) are our personal windows to the outside world.  What we choose to take in through those windows is mostly up to us.  What we listen to and watch on the news, or in the form of movies, tv shows and video games, creates a reality within our mind that shapes our opinions subconsciously.  What we eat creates the cells that form our organs and feed our brain.  Who we spend our time with shapes our behavior and sometimes our thoughts.  What we put on our skin, our largest organ and our most obvious representative to what is happening on the inside of our bodies, can create either a cancer-rich or a cancer-fighting environment within us.   So I say again, you are what you eat, what you digest, and what you think.  Since we have so much to offer our body and our mind, why not keep it pure, clean and positive?  Your future body depends on the choices you make now.

Instead of resolutions each new year, I focus on a word.  My word for 2014 is Rejuvenation, also known as Soma in the world of Ayurveda.  Imagine the eternal search for the nectar of life, the fountain of youth, the Holy Grail; all of these are symbols of the universal human search for immortality and youthfulness.  Soma is, according to David Frawley (Pandit Vamadeva Shastri) in his newest book Soma in Yoga and Ayurveda, “the symbol of a deeper knowledge and awareness and of the spiritual quest overall….[it] also means ‘bliss’, and reflects our lifelong seeking for happiness, which is intimately related to our seeking of immortality as the hightest form of happiness.”

January 31 was the beginning of the Chinese New Year.  It is the Year of the Yang Wood Horse and symbolizes new beginnings, optimism and purposeful action. How exciting is that!  Gone are the unsettling years of darkness, negativity and degeneration.  We are now in a cycle of recovery and inspiration, so create some space in your life and in your mind, sit in stillness and silence whenever you can, and unlock the door deep within yourself to follow your intuitive path to bliss!



Every year it seems I have such good intentions for the holidays.  My first intention always involves creating a delicious feast for friends and family to enjoy while we share precious time together.  Then I move into the more crafty and creative realm with my ideas for home-made gifts and decor.  My inner dialogue runs commentary of all the things I am thankful for, and I plan to share with my guests an inspirational tribute to all those gathered of how much they mean to me, and how blessed and thankful I am for having so much abundance in my life.

But then the week of Thanksgiving presents itself, in the midst of the everyday tasks and commitments in real life, and suddenly I find myself feeling more stressed and anxious than peaceful and grateful.  In short, life happens.  Suddenly, it seems the whirlwind of the kickoff to Christmas is over, our family and friends have all returned back to their homes, the fridge needs refilling, and the laundry is piled up high again.  Kids go back to school, work schedules return to normal, and the days continue to get shorter and shorter.  My inner dialogue of gratitude, along with some well-earned exhaustion, returns to the front of my awareness.

Gratitude is such a powerful tool for healing.  The mind/body connection can either be detrimental to our health, or it can be a positive catalyst for change.  If we get stuck in negative thought patterns, revisiting the same old sad stories over and over, our body aligns with this cynical diatribe and creates imbalance, inflammation and dis-ease.  When we take time to pause, breath, and truly review our list of abundance in our lives, our body aligns with inner harmony, balance, and clarity.  Things brings us back to a state of equilibrium wherein our body and mind is in balance with our true nature, our unique spirit.

So what are you thankful for right now?  I bet you if you started a written list and you truly reflected on all that you have to be grateful for at this moment, you would spend the rest of the day writing.  First of course are our physical needs such as food, water, shelter.  Then we  move to the emotional needs such as love, friendship, and independence.  In this day and age most people can add those extra conveniences such as hot water, heat and air-conditioning, automobiles, cell phones, computers…. the list goes on and on.  Once we start this list it is easy to forget the things that just don’t seem to be working out right now.  Focus on the positive, set your intentions high, verbalize what you are grateful for, and experience profound peace in you heart and in your life.

IMG_0087   As a token of gratitude to the simple and nutritious delights in life, I’ve included a recipe that I prepared yesterday to lighten our family’s sense of heaviness.  Since many people likely experienced copious amounts of food and drink this past week,  switching to fresh juices and lighter meals might seem appropriate.  Here is a recipe for home-made granola with nuts, seeds and dried fruit.  I have adapted it from a wonderful cookbook called Green Market Baking Book by  Laura C. Martin.  It is a fantastic collection of recipes that highlights natural sweeteners other than sugar in baked goods.  This recipe can be altered to include whatever you may have on hand in your pantry.  It makes for a delicious snack with yogurt or milk, or just on its own for a quick energy bite while enjoying the great outdoors.

Coconut Flax Granola

4 1/2 cups rolled oats (not quick). For Gluten free use Certified GF Oats

1 cup Hemp seeds (usually in health food store and now at Costco)

1 cup unsweetened shredded coconut

1/2 cup ground flaxseed

1/2 cup raw pepitas (pumpkin seeds)

1/2 cup raw almonds chopped or whole (or other nuts)

1 ts salt

1 1/2 ts cinnamon

1 ts ground ginger

1 ts anise seed (optional)

1/3 plus 1 TB of organic unrefined Coconut oil

1/4 cup maple syrup plus 1/4 cup raw honey (or 1/2 cup either if only using one sweetener)

1 1/2 ts vanilla extract

1/2cup boiling water

1/2 cup or more dried fruit (cranberries, raisins, ginger, etc)


1. Preheat oven to 300 F. In a large mixing bowl combine the oats, hemp seeds, coconut, flax, pumpkin seeds, nuts, cinnamon and salt.

2.  In small bowl combine the coconut oil, honey/syrup, vanilla, and water.  Whisk until the ingredients are well blended.

3.  Pour the wet ingredients over the dry mixture and combine until all ingredients are thoroughly blended and coated.  Spread the mixture on one large (or more if small) rimmed baking sheet(s) and bake for 30 to 45 minutes, stirring every 15 minutes or so until the mixture is golden.

Store at room temperature in airtight container. 


Change is never easy.  We are conditioned in our habits, whether we are consciously aware of it or not.   We find solace in the regularity of our lives.  When something comes along to disrupt this regularity, we may experience obvious, or subtle,  forms of stress.  Travel, illness, house-guests, weather, and countless other examples can take us out of our “normal” sense of being.  But change is a normal and natural cycle of life.  The days change to night, the seasons change from summer to fall, our bodies change as they age.  How we accept these changes, or invite them into our lives, can have profound effects on our health and vitality.

Ayurveda, which means “wisdom of life”, is an ancient system of health and healing that provides us with information to understand our connection to the natural world.  All too often in our busy technology-driven world we forget that we all are a part of nature, made of the same elements that comprise mountains, oceans, trees, and stars.  The same forces of energy that govern our lives also govern all living systems .  When we are living harmoniously within the laws of nature, we feel energized, healthy and rejuvenated.  When we fall out of balance with nature, we feel depleted, ungrounded, and stressed.

As summer transitions to the cooler temperatures of autumn, our body simultaneously undergoes similar changes.  The cooler temperatures can contribute to feelings of fatigue and deficiency due to our blood flow becoming more constricted to preserve our inner core of heat.  We may experience dry skin, constipation, and a “run-down” feeling with the weather change and the typical busy October schedules.  Our ne

rvous system needs nourishing, grounding and warming foods to counter the cool, dry and mobile tendencies around us.

Have you noticed that butternut squash, pumpkins, sweet potatoes, apples, and pears seem to be overflowing at the market?  These foods, along with delicious warm spices such as cinnamon, ginger, cardamom and nutmeg nourish our bodies and minds while increasing circulation and improving our digestion.  We start craving hearty soups, warm chai, and delicious apple crisps because these are the foods Mother Nature intended to keep us in rhythm with the cycles of energy that surround us.

So if you are feeling tired, worn out, frazzled, chilled to the bone (even though it hasn’t dropped below 50 degrees yet), consider applying warm, organic sesame oil to your entire body before your bath or shower, prepare yourself a delicious mug of spiced chai (recipe to follow), and curl up with a great book (might I suggest Perfect Health by Dr. Deepak Chopra) to learn how you can take control of your body, mind and soul through simple daily routines, healthy food, and a desire to live well.


Warm Spiced Chai

This recipe can be altered to be caffeine-free using loose herbal tea or with green tea.

16 oz. cold filtered water

1 – 2 inchs of fresh ginger sliced into coins or chopped

1 cinnamon stick

1 star anise

1 ts. black or pink peppercorns

10 cardamom pods (or 1 ts. cardamom seeds)

3 – 5 whole cloves

1 ts. fennel seeds

1 TB orange peel (optional)

1 vanilla bean pod (optional)

3 ts. loose-leaf organic black, green or herbal tea (or 3-4 tea bags)

Sweetener – raw sugar, maple sugar, honey or jaggery

16 oz. organic milk (preferably raw) OR Almond milk, Hemp milk, etc..


Place water and spices (through vanilla) in wide-bottomed sauce pan and bring to a boil.  Reduce heat to medium-low and simmer for 20 minutes.

Remove from heat and add the tea.  Steep for 5 – 8 minutes then strain the mixture through a fine sieve into a bowl.  Add sweetener (if using honey, wait until the mixture has cooled to just above room temperature).  At this point,  I like to put the tea in mason jars if I am storing for later use.  If you are making this to drink now,  you can add the tea mixture back to the saucepan and add milk in a 1:1 ratio.  Heat until warm and enjoy!  Serves 4

And speaking of changes…. I’ve had my own experience with change lately.  Just this week my new business partner, Dave Martin and I opened Trinity Natural Medicine in Hood River, Oregon.  Our mission is to serve the community through education, counseling, Chinese and Ayurvedic medicine, and lots of love and support.  Visit us at  and/or

Summer is beginning to wane as the sun sets at an earlier time and the extreme heat of the afternoon seems to lessen in severity.  School supply lists arrive by mail, kids begin complaining about the upcoming school year, while adults lament the end of summer.   But me, I love this time of year for the palpable changes in the air and the “permission” to slow down as the days come to a gentle, glowing close.

Gratitude gives peace to the soul.  Just as stopping to focus on one’s breath can center and ground even the most scattered mind, adding a heightened level of thankfulness to that breath gives us a deeper sense of calm.  The most challenging events in our life, especially the most disappointing ones, give us an opportunity to truly connect with a sense of appreciation for what life has given, or thrown, at us.

Recently I was trudging up the small mountain near our home with my dog Zen.  I caught myself deeply immersed in my thoughts, possibly to the extent of talking to myself, when I realized how much I was not “in the moment” of our walk.  The hot sun had parched my throat to the point of discomfort.  I slowed down my upward march, connected back with my breath, and relaxed my gaze.  Suddenly my senses were awakened to a delicious fragrance – blackberries!  I laughed out loud at the gift of nature before me and dove into the thorns to fill myself with these sweet delectable berries.  My thirst abated, my energy replenished,  and my attitude greatly improved.  Talk about gratitude!!!

Of course I return to the blackberry patches daily now that they are at the peak of flavor.  This amazing berry is full of anti-oxidants which help to strengthen our immune system.  In Ayurvedic teachings,  blackberries are classified as sweet, mildly sour, and cooling in energy.  Blackberries are thirst quenching and a beneficial aid in the building of blood in our body.  They are full of macro-nutrients which helps support a balanced diet.  They also have a good amount of fiber, carbohydrates and polyunsaturated fats.  Add to this the abundance of Vitamins A and C, along with calcium and potassium, and you have one of Mother Nature’s finest heart healthy sweet treats.

Blackberries can be added to fruit smoothies or sorbets, made into a healthy and delicious fruit crisp, or eaten straight up like candy.  Tonight I will be co-teaching a Holistic Cooking Class here in White Salmon and we will be highlighting these beauties in a quinoa salad with thinly sliced fennel, cucumbers, cashews and goat cheese tossed with a light citrus lemon dressing.  Bon Appetit!

Many years ago, in a previous life it seems, I experienced what it feels like to be shattered.  Lying on the shower floor in desperation, I knew it was time to make a decision:  do I give up, give in to the mainstream academic way of medical care which was destroying me from the inside out, or do I pull myself up, vow to create a new reality in my body, and venture to the unknown side of mind-body healing.

This epiphany came to me almost ten years ago while in my 13th year of my daily struggle with Crohn’s disease.  Having been diagnosed at the age of 19 during my second year of college, I had lived with pain to the point of literally forgetting what it felt like to feel good.  My sense of feeling “well” meant less intensive cramping in my gut, fewer bouts of arthritis in my joints, and every so often forgetting about my situation.  All aspects of my declining health had permeated my mind; every cell in my body seemed wired to be sick, and at times, I truly felt as if I were dying.

But now I see that somewhere deep inside my soul, a part of me truly had faith in my ability to change the chemistry in my body.  If only I could convince others, including myself, that there were other ways to get well beyond the prescription steroids, low level chemo, and other auto-immune “fighting” drugs.  Something seemed counter-intuitive to the notion of lowering my immune system’s ability to protect my body.  What if I nourished it instead?  What if I allowed myself the “luxury” of alternative methods of healing these many layers of the human body and psyche?  Acupuncture, Ayurveda, massage, Reiki, yoga, meditation, nutrition….could I ignore those people in my life who discounted these ancient practices, and follow my inner voice telling me to discontinue the pharmaceutical umbilical cord?  Was I ready to gamble with my life?

Lying on the shower floor with the water washing over me that day so long ago, I vowed that I could.  The decision to have a highly qualified surgeon cut out the diseased parts of my body was easy;  I then would awaken as a new person with a mission of health and wellness.  No longer would I go against my true inner wisdom and pump my body full of bright neon yellow drugs to dampen my immune systems natural ability.  No longer would I listen to the nay sayers scare me with statistics of further surgeries, loss of bodily functions, or death.  I would find a way, through trial and tribulation, to heal myself.

So now, nine years later, I am a different person than I was that fateful day.  I have seen both sides of life and how illness can beat a person deep into the ground, and how trust and faith in mind-body healing can coax the vitality and spirit back into one’s life.  It was a determined and mindful practice of being selfish and self absorbed so that one day I could guide others to find their own sense of being complete.Image

So I ask you this – what dampens your spirit and sucks the true essential nature out of you?  Can you sit with yourself and connect with that inner voice that knows the true path to freedom from pain and suffering?  As you grow your practice of mindfulness you will find that every act you partake in is a gift of choice.  What you eat, what your read or watch, who you interact with, how you perceive the world around you are all choices that you make.  These choices create your reality.  Choose to feel alive, whole and complete.  I did.

Ayurveda, Yoga, Healing, Nutrition, Columbia Gorge, Health, Crohn’s Disease, Food,

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