Putting Taste Into Health Bars

Putting Taste Into Health Bars
by: Suzanne Boase

I met the managing director of Desire Tree International, Biddut K. Roy, and discovered the wonderful taste of their health bars (also known as nutrition or energy bars) under the trade name of "Wonderbar".

In my conversation with Mr. Roy, I asked how he became involved in manufacturing such a wonderful food product. Mr. Roy replied, "I grew up preparing and serving healthy food to others...it is traditional as well as a good deed so my inclination was there."

He further explained, "As for manufacturing food items, several years ago I took care of a business for friends and later I felt inclined to do something with my own team--with the scope to develop and grow a unique company.

I was disappointed that many "energy bars", "health bars" or "nutrition bars" in the market are too bland for the consumers to be inspired about. Even parents expressed that they cannot get their children to eat them. Knowing this, our team wanted to make natural, healthy, tasty and nutritious health bars."

Formulating the Wonderbar

I sampled several Wonderbars made by "Desire Tree International" and WOW!, the products are very tasty and satisfying. The combinations are excellent with fresh nuts and dried fruits carefully prepared and packaged. An excellent product!

Mr. Roy went on to tell me, "My new partners and I worked for weeks and months formulating the product with different combinations of ingredients. We use only the finest, highest quality ingredients that are natural, free of chemical additives, without GMO, free from allergy causing substances as well as no added sugar.

We looked at many sweeteners and decided that honey would be the best ingredient. It is energy giving, naturally healthy, plus the taste is great. We worked with food nutritionists and studied necessary food guideline information to work out the food value, prepare and print wrappers, boxes, and acquire machines for proper mixing. We rented a suitable premise, registered our company and took care of the many details required to open our licensed company, "Desire Tree International."

After extensive preparations were made, we were finally ready with a line- of products in eight flavors: cashew almond pineapple, almond apple cranberry, pistachio apple, hazel date almond protein, almond apple ginger, pumpkin seeds sesame raisin, and macadamia pineapple. You can visit our website and check out our tasty and pleasing product choices at: http://www.wonderenergybar.com."

Entering and establishing Wonderbar Nutrition bar in a crowded market:

Biddut was very down to earth in letting me know the struggles of trying to establish the product in today's market. He said, "I knew that trying to market our product was going to take a lot of work. We started telephone marketing to health stores and participated in some health products shows but we were not getting anywhere fast. People told us our product is very good--some say it was the best in the market, although we had limited budget to work with. It was an uphill battle and I realized having a product is not a formula for success. It is one thing to have a great product but to be able to enter the market and compete with established brand-name products is success.

We kept sending samples to major stores, distributors, chain stores and building our direct sales. Finally, COSTCO Wholesalers approved our product for in store roadshows. People sampled our products and started buying from day one. That gave us a big break."

Encouraging Feedbacks

Biddut showed me many favorable responses he has been receiving from happy and satisfied customers who have sampled the company's products.

"It's the absolute best food bar I've ever eaten. Keep up the good work!"

"I bought a box of your bars this past weekend at Costco. They're fabulous! I love how fresh they are. I have tried 3 flavors so far and like them all."

"As soon as I tried the first bar, I loved it. This is by far the best fruit and nut bar I have ever tasted. Thank you so much for such a great product!"

"I just tried your Pumpkin Sesame Raisin Bar today for the first time and Loved It!!! Congratulations on a Great Product!"

"These macadamia pineapple bars are AWESOME! I love the crunchy factor and also that I can truly taste the goodness!"

"Those Wonder Bars are the best bars in existence today. Can I sell them on my website?"

It is very satisfying

Biddut said, "It is very satisfying to know people have received valuable food and loved it. Since they are inspired, I am sure they will also tell others."

"Please check it out for yourself. I assure you, Wonderbars are an excellent product." http://www.wonderenergybar.com.

About The Author

Suzanne Boase

I received my certification for teaching "Early Childhood Education" in 1971 from a Canadian College. In 2002, I received certification from Duke University in Durham, N.C. for teaching ESL (English). Presently I tutor 4th and 5th grade classes in a Home School in Dallas as well as attending Eastfield College taking Education courses. For the past 30 years I have practiced a natural vegetarian lifestyle promoting environmentally friendly life.

Last modified: 2008-12-03 08:00:12
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Sunday, February 17 2008

Thai Recipe by thairecipe-sushirecipe

Thai Recipe by thairecipe-sushirecipe
by: Eugene Yeng Aik Ngin

The country of Thailand boasts some of the most beautiful physical features of any country on the planet. Those who travel to Thailand and experience Thailand's culture are in for an adventure of a lifetime and a cultural experience that they will not soon forget. Due to the millions of western tourists flocking to its shores every year, Thailand has been able to make an impact on our western culture. Many aspects of Thailand's culture are showing up in the USA and in Europe. Thai boxing and Martial are as well as artworks, crafts and food are some of the most popular parts of Thai culture and have managed to make their way across to gyms, galleries and kitchens of the west.

Among the many valuable cultural contributions Thailand has made around the world, one of the most important and widespread is Thai food and Thai recipes. Thai restaurants with their delicious Thai recipes are all the rage and you don't have to travel very far to experience the culinary extravaganza of Thailand. Thai cooking and Thai recipes are also growing in popularity. Many local colleges and night schools are offering more and more courses in Thai cooking teaching us how to prepare for ourselves some of the best Thai recipes. In this article, we will bring the Thai cooking to you with 2 very healthy and simple Thai recipes that are simple and easy to prepare. All you need are very basic ingredients and equipment to prepare these 2 Thai recipes.

Contrary to popular belief, not all Thai recipes are hot and spicy. Thai cooking and Thai recipes offer a wide range of dishes ranging from very mild to very hot. It all depends on what you own individual tastes are. This first Thai recipe is a very mild and simple noodle dish that is both tasty and healthy. Pad Thai noodles are a staple Thai Recipe. They are an excellent well balanced meal containing noodles, chicken, prawns and egg, all fried in a wok. For 2 servings you will need the following list of ingredients.

100g of wild rice noodles
100g of chicken breast, finely chopped
3 sliced shallots
2crushed garlic cloves
¼ teaspoon crushed dried challis
2 tablespoons of Thai fish sauce
1 tablespoon of granulated sweetener
Juice of 1 lime
150g of bean sprouts, rinsed
60g of small prawns
1 beaten egg
2 spring onions chopped
2 inches of finely chopped cucumber
½ red chili sliced and de seeded
2 tablespoons of fresh coriander
15g of salted peanuts

To begin this Thai recipe, soak the rice noodles in boiling water for approximately 5 minutes unless otherwise indicated on the package. You need to stir, separately the strands and when finished drain and rinse in cold water.

Heat either your cooking spray or oil in your wok until it starts to smoke. Then add the chicken, shallots, garlic and crushed chilis. Fry and stir for 3 minutes.

The next part of this Thai recipe is to mix the fish sauce, sweetener and lime juice together and pour it into the pan. Soon after, add the bean sprouts and well drained noodles. Cook everything together for 1 minute and then add the prawns. Cook the prawns with everything else for a further 1 minute.

Next drizzle the egg over the noodles and leave it to set for about 1 minute. The garnish ingredients need then to be mixed. Once mixed, add half to the pan. Mix everything together one last time and then serve in warmed bowls. You may choose to top the remainder of dish with the remainder of the garnish.

This Thai recipe is both tasty and healthy. This Thai recipe serves 2 people with less than 450 calories per serving. This Thai recipe also allows for a vegetarian option. You can use Tofu in place of the chicken as well as substituting a light soy sauce for the Thai fish sauce.

The second Thai recipe that we will discuss is usually served in Thai restaurants as an appetizer. These are Thai fish cakes. This Thai recipe only takes about 20 minutes to make and have a mild 118 calories per serving. For the dipping sauce you will need the following:

2 tablespoons of soy sauce
1 tablespoon of granulated sweetener
1 ½ inches of diced cucumber

For the main Thai recipe, you will need:

Grated Zest and juice of 1 lime
2 tablespoons of fresh coriander
1 red chili deseeded and finely diced
1 inch of ginger root, peeled and sliced
1 stalk of lemongrass, chopped roughly
1 tablespoon of Thai fish sauce
400g of skinless Haddock fillet and diced
1 egg white
60g of green beans, trimmed and sliced
Cooking oil

First mix the sweetener, soy sauce and cucumber with 1 tablespoon of lime juice and 1 tablespoon of coriander and half the diced chili. Mix the lime zest and juice in a food processor with the remaining coriander and chill, lemongrass and fish sauce.

Blend all of these together until finely chopped. Then add the fish and pulse together until well blended. Place the mixture in a bowl and stir in the egg white, corn flour and beans. Stir all of this tougher until finely combined.

Dampen your hands and shape into fishcakes. This Thai recipe should make about 12 fishcakes. Heat your frying pan and oil of your choice.

Cook the fishcakes in 2 separate batches for about 2 ½ minutes on each side. When finished serve with the cucumber dipping sauce from the first part of the Thai recipe.

This Thai recipe makes a delicious and healthy snack or meal. Thai recipes are all the rage in the art of cooking these days. Thai recipes are tasty, flavorful and healthy. Thai recipes are also easy to vary for lovers of other meats or for vegetarians. Try a Thai recipe today, you won't be sorry.

To read more please visit http://www.thairecipe-sushirecipe.info

About The Author

Eugene Yeng is the webmaster of http://www.thairecipe-sushirecipe.info. This website is a resourceful portal on sushi recipes and thai recipes.

Last modified: 2008-12-01 18:58:17
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Sunday, February 17 2008

Coffee: What Are The Health Benefits?

Coffee: What Are The Health Benefits?
by: Aaron Matthews Morgan

If you are a coffee drinker, you no doubt have asked yourself how much coffee is it safe for you to consume on a daily basis. This is not surprising since so much has been blamed on coffee. Heart disease, cancer, osteoporosis, you name it. At one time or another, coffee has been made to blame. Coffee has joined the ranks of red wine and chocolate as a guilty pleasure that may actually be good for you. As much as it is a great way to get that fix in the morning, recent studies have shown that coffee has been found to be rich in antioxidants and contains hundreds of pain-relieving and anti-bacterial compounds. Although one should not drink coffee with wild abandon, it's comforting to know that maybe that cup or two in the morning may be good for you. Here is a statistic to ponder: did you know that there are over 160 million coffee drinkers in the Unites States alone? In terms of consumption, the average American consumes 8.8 lbs. of coffee per year. But consider this: the world leader in terms of consumption is Finland which comes in at nearly 30 lbs per year. That's a lot of coffee!

Another statistic is that there have been well over 19,000 studies done to analyze the effects of coffee. Now, studies can often be skewed to show whatever the author wants, but here is what is generally agreed: consuming 2 to 3 cups of coffee per day is often considered more beneficial than harmful. Recent studies have shown that moderate coffee drinking can reduce the risk of colon cancer (due to it's ability to keep you regular), gallstones, cirrhosis of the liver and more, due to the fact the it is loaded with healthy antioxidants. So loaded, that studies have implied that coffee contains higher levels of antioxidants compared to other commonly consumed beverages, such as tea and fruit juice. Coffee has joined the ranks of red wine and chocolate as a guilty pleasure that may actually be good for you. As much as it is a great way to get that “fix” in the morning, recent studies have shown that coffee has been found to be rich in antioxidants and contains hundreds of pain-relieving and anti-bacterial compounds. Although one should not drink coffee with wild abandon, it's comforting to know that maybe that cup or two in the morning may be good for you. Several studies are also being conducted on Parkinson's and diabetic Patients. Research has shown that just one cup of coffee per day can halve your risk of Parkinson's, the brain disease that causes tremors and affects movement. Caffeine may protect the brain cells typically lost to Parkinson's disease. However, it has been noted that women on hormone therapy do not seem to benefit. It is felt that Estrogen may dilute the effectiveness of caffeine. It has also been found that if a woman drinks three cups of coffee a day, she can reduce her risk of Type 2 Diabetes by twenty to thirty percent. Coffee may help promote the delivery of insulin to the tissues. Experts believe that coffee's antioxidants, such as chlorogenic acid and caffeine acid, deserve the credit. There are also on going studies that are producing favorable reports on coffee helping to fight Alzheimer's due to the caffeine stimulating the cognitive area of the brain. This is just the tip of the ice berg.

People with asthma who drink coffee can have up to 25 percent fewer symptoms because one of the compounds in coffee - theophylline - acts as a bronchodilator. A recent Brazilian study showed that consumption of coffee promotes better sperm mobility - and now studies are in progress to determine whether caffeine can help infertile men. Coffee contains polyphenols, substances that may reduce the risk of cancer and coronary artery disease. Caffeinated coffee, as opposed to decaffeinated coffee, makes you a better thinker. Studies have shown that coffee keeps you focused, particularly when you are doing not-so-pleasant work. A researcher with the U.S. Army stated caffeine improved scores on a range of cognitive tasks, such as decision making, learning, and attention in the sleep-deprived. Coffee can also boost your mood, probably by making you feel more energetic. A little known fact is that coffee contains antioxidants which have been shown to imporve oveall health. Here is a short list of some benefits which have been shown to be present in coffee:

Reduce symptoms of Parkinson's Disease

Antibacterial ingredients

Reduce the risk of developing gallstones

Preserve mental accuity

Reduce risk of developing type 2 Diabetes (if you have diabetes, reduce your consumption

If you are free of hypertension, coffee will not likely produce it

Headache relief

Reduce the risk of some types of cancer

Improve physical endurance

About The Author

Aaron Matthews-Morgan is the owner of Heavenly Kona Coffee, an e-business that specializes in 100% Gourmet Kona Coffee from Hawaii. HeavenlyKonaCoffee.com is also a premier website for free information and resources, providing quality info and articles on everything related to coffee. Go to: http://www.heavenlykonacoffee.com

Last modified: 2008-11-30 07:12:13
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Sunday, February 17 2008

The Best Food Cuba Has To Offer

The Best Food Cuba Has To Offer
by: Emma Lelliott

Cuba is famed for its beaches, diving, lifestyle and dancing. But one aspect of the Cuban holiday which is often overlooked is the Cuban cuisine, which is unfortunate because the mixture of cultures combine to make a truly unique combination of flavours and textures. The country’s cultural influences are so diverse as to create a unique flavour to the food – a mix of Spanish, Chinese, African, Portuguese, French and Arabic.

Yet these global influences are completed by indigenous local food stuffs – yucca, malanga and boniato are local root vegetables routinely used in Cuban food. The main meats used in Cuban cuisine are chicken, pork and beef (though the latter is subject to rationing as government property, so is harder to find) usually marinated in citrus juices and slowly roasted until tender. It’s simple, but delicious, and something that will see you hunting out the best restaurants throughout your Cuban holiday.

Cuba is also home to even simpler snacks and light treats. Masitas de Puerco Fritas (lightly fried pork cuts, slow cooked until tender), Pinchos (kebabs) and Fritas (the Cuban hamburger, spiced with shoestring potatoes and onion) all put this country’s fast food to shame not only in terms of value, but flavour. So below is a quick list of some of the dishes to look out for while enjoying a holiday in Cuba.

A quick note of warning for vegetarians, before I begin though: You’re likely to be considerably less gushing about Cuba’s food than your carnivorous friends. The concept of vegetarianism for ethical, health or religious reasons is virtually unheard of. You should still be able to find something, either from the large quantities of local fruit or the handful of rice and bean dishes available, but Cuban cuisine is unlikely to be a highlight of your vacation.

Chicharrones

These are hot thick belly cuts of pork with skin, a layer of fat and meat. The flavours and textures to combine for a tasty (though not necessarily good for you!) snack. You may find these sold in Cuba’s markets and cafes, and are the perfect antidote for a growling stomach while exploring.

Masitas de Puerco Fritas

As mentioned above, these are pork chunks slow cooked until tender and then fried lightly in their own oil. Often these are served with sliced onions and ‘mojo’ sauce. Surprisingly filling for something considered a lighter snack!

Arroz con Pollo

This chicken and rice dish is actually popular throughout Latin America – its principally made up of rice, chicken, vegetables, herbs and saffron. It’s not a million miles from Paella, but in Cuba, the dish has a slight variation whereby it includes garlic and tomato – it can be highly spiced, but not spicy hot. This one is worth trying for the authentic Cuban experience, as it’s a popular Sunday lunch dish on the island.

Moros y Cristianos

This dish translates as “Moors and Christians”, and its name is supposed to hark back to times when Moors and Christians lived alongside each other on the island. The basis of this recipe is black beans (the Moors) and white rice (the Christians) and the dish is found throughout the Caribbean. Of course, the Cuban version is delicately spiced giving it a unique localised flavour.

Ropa Vieja

Don’t let the Spanish translation of this put you off (“old clothes) – Ropa Vieja is one of the more popular dishes in the Caribbean, and as ever the Cuban version leads the way in terms of delicate spicing. The basis of the dish is shredded beef, vegetables in a sauce (usually tomato based). As with much Cuba cuisine, local belief is that it tastes better on the day after preparation, when the flavours have had greater opportunity to mingle.

Cuban sandwiches

These make a wonderful lunch food – and were made popular on the island in the 1930s with sugar cane workers. Using Cuban bread (similar to French and Italian loaves), the sandwich is lightly toasted and typically contains roast pork (sometimes marinated in garlic or citrus), ham, dill pickles and swiss cheese and mustard. Once you have had one of these you will crave them for the rest of your days!

Costillitas

These are mouth-watering babyback ribs, marinated in typical Cuban fashion with citrus, garlic and herbs and then cooked slowly for the best part of an hour to guarantee tenderness. They are then typically served with black bean and rice.

I’ve barely scraped the surface of Cuban food and drink here – the beverages, for example are unique and the deserts (unsurprisingly for an island with so much sugar cane) are some of the sweetest I’ve ever tasted. Hopefully this should convince you that a holiday in Cuba can be just as focussed on the food as a vacation in one of its more culinary renowned holiday rivals.

About The Author

Emma Lelliot is the general manager of Captivating Cuba (http://www.captivatingcuba.com), an independent Cuba holiday specialist. With offices in Havana and the UK, Captivating Cuba offer expert local knowledge for island visitors.

Last modified: 2008-11-30 20:21:39
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Sunday, February 17 2008

Experts Discuss the Safety & Benefits of Plant Biotechnology

Experts Discuss the Safety & Benefits of Plant Biotechnology
by: Ranjana Smetacek

REASON #1: Using GM crops, farmers can reduce pesticide spraying, decrease greenhouse gas emissions and increase yields.

Evidence continues to accumulate about how genetically modified food crops are helping to preserve the environment. "Here we have a very versatile technology, which has the power and the capacity to contribute to a more effective, a more benign, a more sustainable agriculture," says Dr. Clive James, an agricultural scientist and founder of the not-for-profit International Service for the Acquisition of Agri-biotech Applications (ISAAA).

For example, insect-resistant (Bt) crops offer an alternative to, and reduce the use of, agricultural pesticides such as insecticides and fungicides. Since Bt corn and cotton are able to produce their own protection against specifically targeted pests, farmers can reduce the amount of pesticides necessary to control them. Since 1996, farmers have reduced pesticide applications by 172,000 metric tons as a direct result of genetically modified food crops.

"What's been amazing to many of us is that we've seen advances that even were beyond our wildest expectations," says Dr. Roger Beachy regarding genetically engineered plants. Dr. Beachy is a researcher and founding president of the not-for-profit Donald Danforth Plant Science Center. "We all knew it was theoretically possible, but to actually do it and deploy it into the field. And then, at the end of four or five years, report that this has an advantage of increasing yields and reduce the use of agriculture chemicals by 50 million pounds a year. It's an astounding number."

This reduction in the use of pesticides has consequently reduced the fuel, water and packaging that are used to manufacture, distribute and apply pesticides. Typical savings include the elimination of diesel fuel that is used in manufacturing, shipping and storing insecticides; the conservation of water used by farmers when applying pesticides; the elimination of tractor and aviation fuel also used in applications; and a reduction in the waste generated from the disposal of packaging.

Herbicide-tolerant crops have enabled farmers to use more benign herbicides that rapidly dissipate in soil and water. In addition, herbicide-tolerant crops have spurred the adoption of no till farming — the reduction or elimination of plowing to remove weeds and disturb the soil for planting. The environmentally beneficial tillage practices conserve topsoil, preserving soil moisture and reducing runoff; reduce the release of greenhouse gas emissions; and create and improve habitats for birds and other wildlife.

Genetically modified food crops also assist in producing more food on the same amount of land, which reduces the need to clear additional land for cultivation. This results in less impact on prairies, wetlands, forests and other fragile ecosystems that might otherwise be converted for agricultural purposes.

"Production in Brazil has increased significantly without great increases in the area required for agriculture. There is great pressure at present concerning certain environments, such as the Brazilian mountainous regions and the wetlands, the Amazon region," says Dr. Francisco Aragão, senior researcher in Genetic Research and Biotechnology at Embrapa in Brazil. "One of the ways we help preserve these areas is by increasing productivity without having to increase the amount of land used for agriculture."

Scientists agree that habitat destruction is the biggest single threat to biodiversity. Producing increasing amounts of food without increasing arable land has a major impact on protecting wildlife habitats.

"Biodiversity is essential for all life on earth. And all kinds of agriculture — including organic farming — is a threat to biodiversity," says Dr. Klaus Ammann on the importance of biodiversity. Dr. Ammann is an honorary professor emeritus and former director of the Botanical Garden at the University of Bern in Switzerland. "There are many ways of doing better in agriculture, but one of the most efficient and best ways is biotechnology."

"I've studied this carefully, and the evidence is fairly clear on certain points," says The Honorable Lord Taverne on the safety of genetically modified foods. Lord Taverne is a member of the House of Lords in the United Kingdom Parliament and founder of the charity Sense about Science. "It's reduced the use of pesticides. It produces greater productivity. And, if it reduces the amount of farmland you have to use, it can actually be very beneficial to biodiversity."

REASON #2: Increased yield and income from biotech crops improves the quality of life for farmers in developing countries.

Small- and large-scale family farms worldwide are benefiting from increased yields, reduced production costs, or both in some instances to create significantly improved net economic returns as a result of genetically modified food crops.

"If you look at the adoption of biotech crops since 1996, it's been on a significant upward curve in terms of the area planted. And the primary driver of that has been the economic benefits that farmers have derived from it — US$28 billion worth of extra farm income to the farmers who have used the technology," says Graham Brookes about the advantages of biotechnology in agriculture. Brookes is an agricultural economist and director of PG Economics in England. "Now that increase in farm income has been spread across all the countries that have used the technology, both in the developed world and in developing countries."

Of the 10.3 million farmers who planted biotech crops in 22 countries in 2006, 90 percent were small, resource-poor farmers from 11 developing countries including Argentina, Brazil, China, Columbia, Honduras, India, Mexico, Paraguay, Philippines, South Africa and Uruguay. In these areas, the increased income from biotech crops makes a contribution to the economics of family farms and the alleviation of poverty.

"Poverty today is a rural phenomenon. 80 percent of the poor people that we have on this planet today are farmers or people that work on farms," explains Dr. James. "So, therefore, if you can introduce biotech crops that will increase the income of these people, then you are making a direct contribution to the alleviation of poverty."

"If we give important technologies to grow more food in poor places — better seed varieties, better ways to manage soil nutrients, better ways to manage plant pathogens — it's going to create livelihoods. It's going to create income in the villages. It's going to convert what is now sub-subsistence agriculture into commercial farming. … helping the poorest of the poor to invest in a sustainable future for themselves," says Dr. Jeffrey Sachs about the pros of genetically modified foods in alleviating hunger in developing countries. Dr. Sachs is the director of the Earth Institute and of the United Nations Millennium Project.

As agricultural productivity increases in the developing world, it also drives economic growth and expands opportunities to trade, resulting in more and better jobs, better health care and better education. "We interviewed 10,000 farmers spread across India," says Dr. Laveesh Bhandari, economist and director of Indicus Analytics in India. "What our study shows is that the impact on overall development of the household and the community is quite phenomenal in Bt cotton-producing areas. Greater incomes, greater access to healthcare services, greater education, and on many different dimensions — we find that Bt cotton production makes the farmer, the household and the community better off."

Global population projections suggest that by 2020, there will be an additional 1.2 billion people on the planet, which is equivalent to the population of Africa and South America combined. "Looking ahead to the year 2050, we will have to produce the food and fiber for something approaching 10 billion people," says Dr. Norman Borlaug, the 1970 Nobel Peace Prize Recipient for his leadership role in the Green Revolution to increase food production. "Can we do it? I say yes. If we continue to develop technology — including more widespread application of biotechnology."

© 2007 Monsanto Company. All rights reserved. The copyright holder consents to the use of this material and the images in the published context only and solely for the purpose of promoting the benefits of agricultural biotechnology.

About The Author

Ranjana Smetacek is the director of Global Biotech Acceptance for Monsanto. On the net at http://www.monsanto.com/biotech-gmo

Last modified: 2008-12-02 02:21:05
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