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7 ways not to get a cold this winter

Chicken soup

Whether you succumb to a virus or fight it off depends on how strong your immune system is. Here’s how you can improve your odds.

  1. Exercise Exercise increases the circulation of lymph (fluid providing oxygen and nutrients to cells), macrophages (cells which eat invading germs), and T-cell lymphocytes (which produce antibodies that kill viruses).

  2. Relax Stress produces excess corticosteroid hormones that compromise your body’s germ-fighting ability. Listen to soothing music, or learn visualisation, where you imagine the body fighting illness. A hypnotherapist can teach you — contact The Australian Traditional Medicine Society at [email protected].

  3. Avoid toxins Nicotine in cigarette smoke harms the mucous membranes and cilia (small hairs) in the nose that block invading organisms. Fried food is high in free radicals (harmful molecules that damage cells). Excess alcohol depletes the body of protective nutrients like zinc and vitamin C.

  4. Watch your diet Eat at least 5 portions of fruit and vegetables daily, and choose foods rich in these immune-enhancing nutrients:

Vitamin C — citrus fruits, red and green capsicums, kiwifruit, spinach, broccoli

Beta-carotene — orange fruit and veg (e.g. dried apricots, carrots, sweet potatoes, pumpkin), green leafy vegetables

Zinc — pumpkin seeds, seafood, lean meat, nuts, whole grains

Vitamin A — liver, dairy products, oily fish (e.g. herrings and sardines)

B-group vitamins — wholegrain bread, pasta, cereal. B vitamins particularly critical to immune health include folic acid (green leafy vegetables), and vitamin B12 (liver, fish, eggs, and brewer’s yeast).

  1. Add nutritional insurance Vitamin C won’t prevent a cold, but it will ease symptoms; take in a multivitamin formula or a single dose. Sucking zinc lozenges reduces a cold’s severity and duration; at the first sign, suck 1 lozenge (15-25 mg) every 2 to 3 hours. Eat yogurt with live cultures: it stimulates the production of an infection-fighting substance called gamma-interferon.

  2. Get herbal help Echinacea stimulates production of both white blood cells and T-cells. Garlic has antibacterial and antiviral properties and is a good source of the antioxidant selenium, while shiitake mushrooms — used for centuries in Chinese medicine — contain an immune-stimulating substance called lentinan. Take a supplement or add the dried mushrooms to soups. Other useful herbs include liquorice (supports adrenal function), and elderberry (has antiviral properties).

  3. Put up a good fight Don’t forget the practical things you can do to avoid viruses and infection. Wash your hands frequently (viruses can live on skin for hours); open windows and doors (good ventilation flushes out germs), and dispose of used tissues immediately.

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Heart health: can supplements help?

Garlic bulbs

If your cholesterol or blood pressure readings are high or borderline, you may want to try supplements before jumping on the pharmaceutical bandwagon. Many show promise in treating heart disease, are less expensive than drugs, and cause fewer side effects. Here are the top four heart-healing supplements:

  1. Fish oil If you have heart disease, getting a beneficial dose of omega-3 fatty acids through diet alone can be difficult. For best results, choose a supplement with two key omega-3s: EPA and DHA. Dosage: 1500mg, twice daily.

  2. Co-enzyme Q10 Every cell needs CoQ10 for energy; without it, the body loses steam. CoQ10 is especially important for anyone taking a statin, because the cholesterol-making enzyme that statins inhibit is also responsible for producing the body’s natural supply of CoQ10. Dosage: up to 300mg daily.

  3. Magnesium Nicknamed ‘nature’s calcium-channel blocker’ because it keeps calcium from penetrating heart cells and making it work harder. Magnesium also promotes muscle relaxation and slows blood clotting. Dosage: up to 800mg daily.

  4. Garlic Antioxidant-rich garlic makes blood platelets more slippery and therefore less likely to form clots that cause heart attack or stroke. Dosage: up to 900mg daily. Note: Garlic has natural blood-thinning properties, so if you’re already taking blood thinners, talk to your doctor before using it.

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Istanbul and Gallipoli: visit Turkey’s best

Any trip to Turkey should include a long weekend in dazzling Istanbul. And, with Anzac Day approaching, Susan Duncan, gives her top tips on making a visit to Gallipoli a success.
Istanbul

Istanbul: tale of two cities

More than any other city, Istanbul is an intoxicating blend of East and West. Straddling two continents, its ancient centre lies in Europe, while its eastern suburbs are in Asia. It’s a place with so much history that visitors can take in 2000 years on a stroll around the metropolis.

Here, Roman ruins, Byzantine churches, medieval towers, mosques and the world’s grandest bazaar lie in a magnificent clutter close to the Hippodrome, where great chariot races once clattered around this paved arena.

Byzantium, as it was called in its first incarnation, rose shortly after the Roman Emperor Constantine made it his new capital as the power of ancient Rome crumbled in the west. It ruled supreme for a millennium before being sacked by the Ottoman Sultan Mehmet II in 1453.

Mehmet converted the world’s grandest and most venerated church, Hagia Sophia, into a mosque. Today, it is a museum and, besides the Pantheon in Rome, is one of the most spectacular ancient buildings left still in use in the world. Istanbul is a destination that demands more than a short stop-over; a weekend is barely adequate, four to five days is better.

With its spectacular ancient buildings, vibrant food and fashion scene, extraordinary Grand Bazaar and lodgings that meet all budgets, Istanbul will dazzle the most jaded traveller. Here are some tips on what to see and do:

+ Walk around the Sultanahmet, the ancient centre where you must visit Hagia Sophia, the Blue Mosque, Mehmet Pasa Mosque, Topkapi Palace (the sultans’ lodgings and gardens, and where you can see the fabulous crown jewels of the Ottoman sultans), the Archaeology Museum, Suleymaniye Mosque, the Grand Bazaar (a vast labyrinth of shops and stalls), the Hippodrome and the ancient underground reservoir known as the Basilica Cistern. 

+ Take a boat tour along the shores of the Bosphorous, past Ottoman palaces and medieval crusader castles to the Black Sea. 

+ Stay at one of the inexpensive hotels on the slopes behind Sultanahmet, overlooking the Sea of Marmara. 

+ Join the locals for a chic dinner overlooking the Golden Horn at Lucca, Cevdet Pass Cad 51/B, Bebek (tel: + 90 212 257 1255) or have an inexpensive mezze plate

and Turkish coffee at a traditional cafe. 

+ Visit one of the many hammams (Turkish baths) and have the massage of a lifetime after soaking on the marble slabs of the steam room.

Tips on visiting Gallipoli

+ Gallipoli is a strenuous destination. Unless you are moderately fit or can make special arrangements, it may be too difficult. There are long walks to the Anzac Day service at Anzac Cove and the later service at Lone Pine. Many hours are spent in the cold and leaving the site can involve up to an eight-hour wait before your bus can pick you up. 

+ Facilities are limited. There is no food or drink available until you reach Lone Pine, where you can buy tea and deliciously fresh göaut;zleme (hot sandwiches) from stalls. Toilet facilities barely cope with the crowds and queues can stretch for half a kilometre. Wandering off into the scrub can be dangerous — there are trenches everywhere. 

+ It is best to book accommodation as close to Gallipoli as possible to avoid long, tiring journeys on top of a very long night and day. Canakkale, on the Asian side of the Dardanelles, has a wide range of places to stay, but fills up quickly. The choice is limited at Eceabat. 

+ Most people join tour groups, either booked in Australia or Istanbul. It is possible to set off solo, but that’s generally discouraged by both Turkish and Australian authorities. 

+ Above all, take a ground sheet, warm clothing (even a blanket if you can carry it), a torch and, if possible, a thermos of hot soup. If you like, leave behind what you won’t need for the rest of your trip. The locals are glad of the offerings.

After Gallipoli

Visit the famous ruins at Troy where excavations have revealed nine ancient cities, built one on top of the other. Perhaps spend a night or two at Assos, an exquisitely beautiful little coastal village with waterfront restaurants and blazing fires for cold evenings. Meander on to Bergama to see the ancient ruins of Pergamum and, if you can, move on to Selcuk to see the magnificent ancient site of Ephesus, the first and greatest city of Asia Minor.

Travel essentials

Fly Singapore Airlines (tel: 13 10 11; www.singaporeair.com.au) has multiple flights daily to Singapore from Sydney, Melbourne, Brisbane and Perth, or daily from Adelaide, with five weekly convenient and direct connections to Istanbul.

TourInsight Vacations (www.insightvacations.com.au) has a 15-day Treasures of Turkey Anzac Day tour, departure from Istanbul April 13 (from $2060 per person, twin share, land only), that pays a special visit to Anzac Cove for the Anzac Day ceremonies. Insight also provides a 15-day Treasures of Turkey tour without the Anzac component (from $1899 per person, twin share). Both tours visit Istanbul, Bursa, Ankara, Cappadocia, Konya, Antalya, Pamukkale, Kusadasi, Izmir and Canakkale, Göaut;reme, Aspendos, Perge, Ephesus, Troy and Pergamon.

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April on the Road Train

Marriage vows renewed with a little help from Elvis

This month, the Road Train travels across Victoria, where we’ll clown around with doctors and take part in an Australian festival tradition.

Love is in the air

The Road Train was in Parkes, NSW, on Valentine’s Day to find love all around — and it wasn’t just for the King of Rock ‘n’ Roll during the Elvis Festival held there each January. Norma and Barry Garment renewed their wedding vows with the help of Elvis-impersonating celebrant Robert Steel. On another stop on the Road Train’s journey, The Weekly’s food team cooked up a storm in Mudgee, NSW, with the help of TV handyman Scott Cam.

What’s on this month

Clown Doctors

The Clown Doctors use doses of humour to brighten the lives of sick and distressed children in hospitals. Clown Doctors bring laughter and fun to children during painful procedures, in the emergency room or in the wards. Smile Day on April 1 is the Clown Doctors’ major fundraising event and they’ll be joining the Road Train in Wangaratta. So come along and show your support.

Welcome aboard!

  • Wangaratta, Sunday, April 1

The Clown Doctors will help us celebrate Smile Day from 11am to 3pm.

  • Swan Hill, Tuesday, April 3

Paul Costa, one of the most popular country music artists from the Road Train launch in Tamworth, is joining us for the next two weeks. See him live from 10am-1pm.

  • Echuca, Thursday, April 5

10am to 1pm.

  • Bendigo, Friday, April 6

Join us from 9am to 4pm for Family Day at Lake Weeroona and take part in Australia’s oldest festival, the Bendigo Easter Festival.

  • Stawell, Monday, April 9

Before the running of the Stawell Gift, catch all the fun and action on the Road Train between 11am and 2pm.

  • Hamilton, Thursday, April 12

Don’t miss award-winning singer Paul Costa performing on the Road Train from 10am to 1pm. He’ll brighten up your day.

  • Ballarat, Saturday, April 14

From 10am to 1pm, The Australian Women’s Weekly Test Kitchen will be hotting up with cooking demonstrations.

  • Shepparton, Monday, April 16

Take some time out for yourself with beauty makeovers on the Road Train, between 10am and 1pm.

  • Bairnsdale, Wednesday, April 18

10am to 1pm.

  • Sale, Saturday, April 21

From 10am to 1pm, catch up on the latest recipes from The Australian Women’s Weekly Test Kitchen.

  • Traralgon, Tuesday, April 24

10am to 1pm.

  • Warragul, Thursday, April 26

10am to 1pm.

  • Healesville, Sunday, April 29

10am to 1pm.For more details on locations and times, visit our website at www.aww.com.au/roadtrain or email [email protected]

For more details on locations and times, visit our website at www.aww.com.au/roadtrain or email [email protected]

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Bindi, Jungle Girl: wombats

Bindi with one of Australia Zoo's wombats

If you’ve always wanted to know more about animals, Bindi Irwin is the little girl to ask. Each month, Bindi will write about a different animal and answer readers’ questions in the magazine.

In April, Bindi is on a mission to save a much-loved Australian marsupial — the northern hairy-nosed wombat.

Pick up a copy of the April issue of The Australian Women’s Weekly to read more about wombats and see below for information on how to ask Bindi your most pressing wildlife questions.

Question

What do wombats like to eat?

Taylor Scott, North Dandenong, Vic.

Answer

That’s a great question, Taylor. These little guys love grazing on delicious grasses. Our zoo wombats love eating bark and roots they find while digging their burrows, and as a treat, they love sweet potato, corn and carrots.

Got a question for Bindi? Send it to Ask Bindi, The Australian Women’s Weekly, GPO Box 4178, Sydney NSW 2001 or send an e-mail to [email protected].

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Being Sarah Murdoch

Sarah Murdoch

She’s a model, a spokeswoman for breast cancer research and prevention, a TV host, a devoted mum — and the wife of high-profile businessman Lachlan Murdoch. Michael Sheather meets Sarah Murdoch and finds a sunny Sydneysider in love with life.

From the outside, Sarah Murdoch’s life is about as fabulous a life as anyone could imagine. She lives in a beachside mansion, flies in private jets, was courted by her husband in six cities around the world, has dined with the likes of former US Secretary of State Henry Kissinger and is the daughter-in-law of one of the most powerful men in the world. Yet for Sarah, 34-year-old wife of Lachlan Murdoch, son of media baron Rupert Murdoch, the trappings of wealth and success are largely immaterial. She’s led a glittering life, gracing catwalks and magazine covers as one of our most celebrated models. She recently smiled from our TV screens each morning on the Nine Network’sTodayshow, yet Sarah, mother to Kalan, two, and Aidan, 11 months, finds her satisfaction and contentment in the same place most of us do: family.

“When we’re together, the four of us as a family, that’s when I’m happiest,” says Sarah. “I love being with them. That’s the strength of it, really. That’s when I feel fulfilled. As I’m lying on the couch at home and I have my two babies, one in each arm, and Lachlan sitting next to me, I know life doesn’t get any better. Family is the essence of who we really are. That’s what’s really important to me.”

Read the whole story, only in the April 2007 issue of The Australian Women’s Weekly.

Watch a video clip of Sarah reporting for the Todayshow from the top of the Sydney Harbour Bridge.

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Jane McGrath’s Breast Friends campaign

Jane McGrath and friends

[Pictured, from left: Lee-Anne Drummond, Kellie Hayden, Jane McGrath and Amanda Alcott]

Everyone needs friends, but when you have a condition as personal and serious as breast cancer, you need friends all the more.

Jane McGrath, wife of Australian cricket hero Glenn McGrath, knows this only too well. During the past decade, she has relied on both her family and her dearest friends to help her get through the bouts of treatment she needs to keep fighting this disease.

To emphasise the need women with breast cancer have for their friends, the McGrath Foundation — the charitable organisation Jane and Glenn set up to help fight breast cancer — has launched the photographic book, Extraordinary Friendships Through Breast Cancer, a beautiful and touching collection of images depicting a host of international celebrities, including Roseanna Arquette and Jerry Hall, by renowned international photographer Rankin.

The book and a national campaign, sponsored by Roche Pharmaceuticals, aim to encourage women with breast cancer to identify and enlist the help of their friends as they progress through their treatment.

“Women with breast cancer need a friend to give them strength and support,” says Jane.

When she needs help, Jane, 40, calls on her “Pit Crew”, the friends who rally around at her greatest times of need: Lee-Anne Drummond, who helps take Jane’s children, James, seven, and Holly, five, to and from school; Kellie Hayden, wife of cricketer Matthew Hayden, who always provides a solid shoulder for Jane to lean on; and Amanda Alcott, wife of Errol Alcott, the former physiotherapist to the Australian cricket team, who has often picked up James and Holly when Jane is having treatment.

“They are wonderful, special girls,” says Jane. “I really don’t know where I would be without them. They are brilliant and such an amazing support. The only person missing from the photo is my doctor, Lucy, who is also my good friend.”

The book is for sale nationally through the campaign’s retail partners, Wheel and Barrow, Crabtree and Evelyn and Charlie Brown, as well as through The McGrath Foundation website at www.mcgrathfoundation.com.au.

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What’s the right portion size?

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*This Way to the Sea*

This Way to the Sea

Exclusive extract from This Way to the Sea by Gillian Nicholson.

Bindi’s vanished, so Christo gives her a whistle. We hear her crashing through the bush before we see her parting a sea of tall grass as she runs to us. She throws herself onto the lawn at our feet, grunting and rolling and wiping her head with one paw, her beard matted thickly with black cobbler’s pegs. Other people call them farmer’s friends, but I remember them from my childhood as cobbler’s pegs, the little black spikes clinging to my clothes any time I played in the bush around our Brisbane home.

I don’t have a brush to groom Bindi; her curls will have to stay weed-thatched until we get back to Sydney. I don’t think she’s the least bit bothered.

That night, out on the veranda, we sip red wine and listen to CDs on an old sound system, an ex-rental Christo bought from a shop in Sydney. He can’t last a day without music.

We hit the thin foam mattresses to the velvet crooning of the Mills Brothers singing Lazy Bones, not to sleep but to wonder at this amazing thing we’ve done. Our bedroom faces the sea and is so high it seems we’re floating in the clouds.

A big storm is breaking on the horizon, bolts of jagged electricity occasionally spearing the sea while sheet lightning dazzles the sky all the way from the Rocks to Nambucca. Thunder rolls around us, bringing Bindi to her feet on the veranda outside our bedroom, tail wagging with excitement. Warm under the sleeping bag, snuggled up to Christo, I’m awash with happiness and optimism.

The storm rumbles on all night, waking us from time to time, but never disturbing the spell. Morning is just as magical, dawn breaking suddenly across the now tranquil sea, sunlight flooding our uncurtained bedroom and blinding us with molten silver.

What a way to wake up. From our spot on the floor, the view is breathtaking: shimmering ocean and hills of green. The call of a whip bird slices through the silence, and then a kookaburra begins to laugh and sets off a raucous, happy throng.

‘Listen,’ says Christo, as the din subsides. He gets up and opens the sliding glass doors to the veranda, where a sleepy dog greets him with a yawn.

I grab my glasses from the floor and follow. ‘What?’

‘That bird. Can you hear it?’

I can hear it: it sounds like a flute. ‘Yes. It’s beautiful.’

‘But can you hear the tune it’s singing? It’s the theme from Raiders of the Lost Ark. Listen,’ and he hums along with the bird.

I close my eyes and concentrate on the bird’s song. I think I can hear the Raiders tune but…

‘It’s that magpie,’ Christo whispers, pointing to the top of the nearest mango tree, and we creep to the edge of the veranda.

‘So it is,’ I whisper back. Its open beak thrust to the sky, the small black-and-white bird reprises the lilting melody, and I’m half convinced Christo is right.

‘Let’s go back to bed, love,’ I say, taking his hand.

We spend the morning drifting in and out of sleep, bathed in a light that changes from silver to gold and then orangey pink. I’m feeling unbelievably wealthy today.

Our house stands on a long, grassy strip of land where Brian once grew a magnificent heliconia. The area is bare now except for a mango tree at either end, just the right spot for playing pétanque. I picture us sitting in the shade of the mango trees, catching sea breezes and sipping Campari and soda as we take turns to toss the silver balls.

Beyond the far mango tree, only just visible from the veranda, is a small corrugated iron shed. I have plans for that too. Chooks. Bindi will keep the foxes away and we will have plenty of fresh, organically produced eggs. (There will be no poison used on our farm, of course.)


We’re dying to show off the property. Two days after we arrive, Mum’s due to drive down from Brisbane and we’ve also invited our friend Ian, a mate from Melbourne. Ian knows a lot about running a farm, having grown up in the Victorian countryside with a dad who loved to grow things, and having farmed in Tasmania himself.

Flowers don’t interest him much, but he’s managed to feed his own family from backyard garden plots for years and has even written a book about it all, with heaps of ideas on everything from raising seeds and DIY hydroponics to backyard irrigation and…chooks. Ian is dead keen to see the place and we’re dead keen to get his input. We dub him “The Mentor”.

He arrives the next morning, fully prepared for roughing it, because we’ve told him there’s no furniture in the house apart from our mattresses, the sound system and a few bits to cook with.

‘This is a bit of all right,’ he says in greeting, hands on hips and turning to enjoy the view. He unloads the car with vigour and smartly assembles a stretcher bed in one of the bedrooms. Then he unfolds a picnic table with built-in bench seats in our lounge room, sets up a camp stove in our kitchen ‘just in case’ and pulls a video camera out of his travel kit.

‘What a truly lovely spot,’ he says, plonking on the safari hat he likes to wear (and I have admired so much in the past that Christo has bought me one for Grassy). Let’s have a cuppa, then you can show me around.’

We’re limited to regular tea bags, but Ian — always ready for anything and everything — extracts from a well-organised milk crate a container offering several tea varieties. He chooses Lapsang Souchong.

It’s been a humid morning, with a fine mist hanging tentatively in the gullies and low spots below the house. Now it’s drizzling, but the rain is warm and not unpleasant so we decide to chance a walk around the property. Ian puts on a jacket to protect the video camera.

Since Ian has already driven along our southern boundary, we head down the other side of the hill towards Yarrahapinni National Park. It’s out first time going around on foot.

Strewn with large rocks and rutted by the heavy rains of many summers, the track isn’t easy to negotiate. We pick our way down the hill between a straggling barbed wire fence that sags between old timber posts and neat rows of bananas as far as the eye can see.

‘Hang on. First shot,’ Ian says, removing the video camera from under his jacket. ‘The rain’s holding off. I want to get you over near the bananas there.’

Several of the bananas have long, plastic bags of different colours draped over their bunches of unripe fruit.

‘What’s the significance of the colours?’ Ian asks.

I have no idea. With a shrug, I move into shot and pick up a longish stick so I can lift the skirt of one of the bags and peer up into it without getting too close to what might be in there with the bananas. I prod around hesitantly.

‘Got to be careful of snakes in bananas. Green snakes. They won’t kill you but they can give you a nasty bite.’ It’s not the answer to his question but it’s one of the few things I do know about bananas, having been raised in Queensland.

So Ian answers his own question. ‘Different colours for different maturing times, I reckon.’

Bindi has run off somewhere through the grass and, although we can hear her thrashing around somewhere below, she doesn’t come to our calls. The infamous Airedale stubbornness.

Suddenly there’s an angry quacking followed by a huge splash, and we see four ducks take flight above the dam. Within minutes, a wet and muddy dog is back with us, curly hair flattened against her panting body and full of grass seed, and on her face the biggest grin a dog can do.

Book Group questions

  • Should Gillian and Christo have thought their decision through to buy a banana farm more than they did?

  • Is a sea-change an illusory concept and given the hurdles and problems that face the couple in their new home, is there something to be said for enjoying retirement or semi-retirement in your own community?

  • Other than the perfect view, what is it about their sea-change that enhances the couple’s lives?

  • Have the locals a right to resent some of the changes retired baby boomers bring with them when they re-locate to small coastal communities?

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Kids’ corner, 1

My beautiful daughter Chloe loves to have a conversation with you. She is a real little chatterbox.

— Rachel

This is my gorgous son Lachlan Cassidy (22 months). This day he was very quiet all the way home, now we know why — he was enjoying his ice cream.

— Belinda

‘Twice as nice’

Here is a photo of my gorgeous precious indentical angels, Alana and Lavinia at 3 weeks old. Even born, they can’t bear to be apart, and cry for each other. I am happy that they will always have one another and I know that they will always be the best of friends.

— Anna

This is my gorgeous son Nicholas. He loves bath time and judging by this picture, he doesn’t care where it is.

— Katrina

This is our little Easter Bunny Elailah Mollie. She has hours of fun playing dress ups every day. — Krystal

Meet my beautiful four-month-old baby girl, Stevie, who just loves having her photo taken. She is such a happy little baby and very photogenic, don’t you think?

— Renae

This is a photo of our beautiful 4-month-old Cameron, who is our pride and joy. We can’t imagine life without him.

— Kylie

Ater having had four lovely daughters, and four beautiful granddaughters, I would like to share with you my first grandson. And from the look on his face, he’s determined to go places fast.

— Proud Grandad

Our Finlay (14 months) is the most adorable bunny of them all.

— Louise

This is my adorable 5-year-old niece Chante. No matter the day, she always makes you smile. Like in this photo of her before going for a swim.

— Jaimee

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