My Brethren, I wish that ye may be in health and prosper, even as your soul Prospers (3 Jn 1:2)

World Prayer Bible Bible with Health Information Bible with Healing Information

High consumption of red meat can lead to various diseases and also cuts are also proven to have high saturated fats. Too much intake of red meat is bad for your health. Also fresh fish contains high levels of essential fatty acids and also it can protect people from many diseases like heart diseases. You should combine fish and white meats especially sardines, herrings, mackerel and salmon in your diet so as to keep healthy. after i provided more than a few days of - i got relief from my sleeplessness and often had side effects that were worse than being tired. I would often survive on 2-3 hours of sleep per night for many nights in a row. You should prefer whole healthy food than processed food. Processed food are full of preservative, sugar salt and others and also artificial additives. The processed food do not have enough minerals and vitamins than what are present in whole food.

These are the life-giving foods our bodies really want, and utilize optimally. They provide us with nutrients, minerals, vitamins, protein, fat, and carbohydrate (calories) that allow us to thrive. With a whole food diet you can be your best. As I've progressed through my journey on a vegan and predominantly raw diet, I am realizing that this idea is the most important. A diet rich in whole foods is the ideal diet for every body. If you could only take away one of these guidelines, I would say take this one. I eat to be HEALTHY, and therefore happy.

Here's Some you need to know about yevo foods with the 43 essential nutrients

Not to lose weight, conform to a fad, or because I am depressed and need comfort. As Hippocrates wisely stated: "Let thy food be thy medicine and thy medicine be thy food." The reason we eat should be to keep us healthy - which makes us strong, beautiful, happy and confident. This doesn't mean you can't enjoy your food just because it's healthy, in fact, it makes it more enjoyable. Just look at some of the recipes on this blog and other whole foods blogs! I eat when I'm hungry, and stop when I'm satisfied. This means I eat whenever I want, and I eat however much I want. Since I am eating foods that my body loves, it's pretty hard to feel uncomfortably stuffed because my digestive system knows what to do with what I am feeding it. My smoothies regularly consist of at least 7 or more bananas. My dinners often include over 4 potatoes and 2 cups of rice. Keep it carbed! Keep it whole foods! I drink alkaline water throughout the day. Our bodies are 70% water, so we should replenish that water whenever we can, allowing it to wash out the toxins in our bodies and our cells hydrated. I filter my water with velaqua. That's about it! With these guidelines, my diet ends up being a diet of whole plant foods, a lot of them raw, and with a high-carb focus. Your diet will surely be different, maybe by a lot or just slightly; the important thing is that it works best for you.

Here's an article on WHY I drink Alkaline Water

Vegetables provide many vitamins, minerals and dietary fiber. Many today prefer their vegetables raw or lightly steamed rather than cooked to death. In years past, it has been the tradition to cook every bit of life out of the vegetables. This takes some of their benefits away, as vitamins are lost in the cooking process. If you like your vegetables steamed, you should also get some raw during the day, along with them for the full benefits of the fiber they contain. A blender diet plan that comes with your blender is great way to get fullest benefits of nutrients. Along with their other attributes, some vegetables such as beans can provide you with protein. This is important if you are eating a vegetarian diet. Your muscles need protein to build mass and strength. Whole foods such as beans are an important part of any type of diet. Most fruits are excellent sources for vitamin C along with other nutrients. They can provide a boost to the immune system with their antioxidant qualities. Fruits are easy to eat without processing. You just need to wash and slice them to eat them, some need to be peeled, while others don't have to be. Whole grains are such things as oats, wheat, brown rice and more. These break down in the body slower than simple carbohydrates such as sugar, white bread, white potatoes and many processed grain products. Whole grains are a great source of complex carbohydrates, which provide energy for the body. Complex carbohydrates do not raise the blood glucose level as quickly as simple carbohydrates, which is even beneficial to those trying to lose weight or maintain healthy glucose levels. New recommendations encourage consuming more fruits, vegetables and whole grains every day. This is easily accomplished by eating terrific-tasting, nutrient-rich whole food meals made from whole unprocessed foods.

    We looked for a balanced amino acid/peptide blend in nature, which could meet our needs with minimal additions. That is when we discovered that in 1929 a Canadian doctor, Dr. John Ralston Davison, theorized that an injected extract from fertilized hen eggs could be helpful for a number of his cancer patients. Stemfit Active In fact, he spent well over a decade developing and researching his theory. However, when Dr. Davidson passed away in 1943, his research on fertilized hen eggs quickly and quietly came to a halt and was lost. It wasn't until almost 50 years later that the pursuit of fertilized hen egg extract was revived by Norway's foremost expert on egg research, Dr. Bjodne Eskeland.

The Atkins Nutritional Approach or the Atkins Diet is bent on controlling insulin levels by the kinds of foods that our bodies take in. The rapid rise followed by the rapid fall of insulin levels in our body is the result of taking too much refined carbohydrates. A rising insulin level will send a message to our bodies to store as much energy as possible from the foods that we take in. Stored fat used as a source of energy will not happen with rising insulin levels The followers of the Atkins diet usually take in more protein in their diet.

Here's Some information I learned about Yevo Essential Nutrients

is different and includes all 43 Essential Nutrients. The aim of the Zone Diet is a nutrition balance of 40% carbohydrates, 30% fats and 30% protein every time we take our meals. When insulin levels are controlled, it results in more successful weight loss and body weight control. This type of diet encourages the consumption or good quality carbohydrates, unrefined carbohydrates, and fats.

Fast food restaurant chain McDonalds is facing renewed legal action in the US over claims that the its food was responsible for health problems among a group of obese American children. The original complaint was thrown out last month, but US district judge Robert Sweet left the door open for further litigation. His ruling pointed out the possibility of a case to prove that additives in fast food meant there were risks in eating it that consumers were not aware of. The original case was brought on behalf of a group of overweight teenagers in the Bronx district of New York. Misleading advertisements is what the new suit alleges that products such as Chicken McNuggets were "hazardous and detrimental" to an extent beyond what was understood by the ordinary consumer.

Important things I learned about Yevo Food and replacing processed foods in your diet such as served at Mcdonalds

It alleges that McDonalds promoted its Chicken McNuggets, fish and chicken sandwiches, fries and hamburgers as being healthy when researchers, and even the company's own nutritional division in France, warned otherwise. Furthermore, it says that researchers have warned that some of these foods should not be consumed more than once a week or consumers could suffer problems such as obesity, diabetes and heart disease. McDonalds has dismissed the case as "senseless" and "absurd". The National Council of Chain Restaurants (NCCR) has also condemned the new lawsuit as "ridiculous", saying it attacked "common and everyday foods and ingredients" approved by the US Food and Drug Administration, the industry's safety regulator. But the decision to renew the lawsuit is an uncomfortable development for the food industry, which fears it could become the next focus for the fee-hungry legal profession. ..314

High consumption of red meat can lead to various diseases and also cuts are also proven to have high saturated fats. Too much intake of red meat is bad for your health. Also fresh fish contains high levels of essential fatty acids and also it can protect people from many diseases like heart diseases. You should combine fish and white meats especially sardines, herrings, mackerel and salmon in your diet so as to keep healthy. after i provided more than a few days of yevo foods with the 43 essential nutrients - i got relief from my sleeplessness and often had side effects that were worse than being tired. I would often survive on 2-3 hours of sleep per night for many nights in a row. You should prefer whole healthy food than processed food. Processed food are full of preservative, sugar salt and others and also artificial additives. The processed food do not have enough minerals and vitamins than what are present in whole food.


Diet, exercise and a support network are the main focus of those who follow the weight watchers diet. There are support groups that hold regular meetings which supporters can attend physically or online. Online or not, support and education are not lacking for weight watchers dieters.

Here's Some information I learned about Yevo

is different and includes all 43 Essential Nutrients. South Beach Diet helps to control insulin levels by consuming unrefined slow carbohydrates. The proponent of this diet believes that low-fat regimes were not effective in the long run. The Raw Food Diet otherwise known as Raw Foodism follows a diet composed of foods and drinks which are not processed, plant-based foods and whatever is organic. Raw foodists suggest that three fourths of your daily food should be uncooked food. Most raw foodists are also vegans, not eating animal based foods. The Mediterranean Diet is a typical diet of those from southern Europe, which consists mainly of plants foods, fruits, nuts and beans, cheese and dairy products, meat of fish, poultry and red meat, plus moderate amounts of wine.


King James Version

Matthew 4.

The Book of Matthew

Return to Index

Chapter 5

1

And seeing the multitudes, he went up into a 1mountain: and when he was set, his disciples came unto him:
1 Mark 3:13, Luke 9:28, John 6:3, 15

2

And he 1opened his mouth, and taught them, saying,
1 Psa 78:2, Matt 13:35

3

1Blessed are the poor in spirit: for theirs is the kingdom of heaven.
1 Luke 6:20

4

Blessed are they that 1mourn: for they shall be comforted.
1 Isa 61:2, Jer 31:9

5

Blessed are the 1meek: for they shall inherit the earth.
1 Psa 37:11

6

Blessed are they which do hunger and 1thirst after righteousness: for they shall be filled.
1 Isa 55:1

7

Blessed are the 1merciful: for they shall obtain mercy.
1 Prov 11:17, Matt 6:14, Matt 18:33

8

Blessed are the 1pure in heart: for they shall 2see God.
1 Psa 24:4
2 Heb 12:14, Rev 22:4

9

Blessed are the peacemakers: for they shall be called the 1children of God.
1 Matt 5:45, Luke 6:35, Rom 8:14

10

Blessed are they which are 1persecuted for righteousness' sake: for theirs is the kingdom of heaven.
1 2nd Tim 3:12, 1st Pet 3:14, 1st Pet 4:14

11

Blessed are ye, when men shall revile you, and persecute you, and shall say all manner of evil against you falsely, for my sake.

12

Rejoice, and be exceeding glad: for great is your reward in heaven: for so persecuted they the 1prophets which were before you.
1 2nd Chron 36:16, Matt 23:37, Acts 7:52, 1st Thess 2:15, Heb 11:35, James 5:10

13

Ye are the salt of the earth: but if the 1salt have lost his savour, wherewith shall it be salted? it is thenceforth good for nothing, but to be cast out, and to be trodden under foot of men.
1 Mark 9:50, Luke 14:34

14

Ye are the 1light of the world. A city that is set on an hill cannot be hid.
1 Prov 4:18, John 8:12, John 9:5, John 12:36, Phil 2:15

15

Neither do men light a 1candle, and put it under a bushel, but on a candlestick; and it giveth light unto all that are in the house.
1 Mark 4:21, Luke 8:16, Luke 11:33

16

Let your light so 1shine before men, that they may see your good works, and glorify your Father which is in heaven.
1 1st Pet 2:12

17

Think not that I am come to destroy the law, or the prophets: I am not come to destroy, but to 1fulfil.
1 Psa 40:8, Matt 3:15, John 4:34, John 8:29, Heb 10:7, Heb 10:9

18

For verily I say unto you, Till heaven and earth pass, one jot or one tittle shall in no wise pass from the 1law, till all be fulfilled.
1 Isaiah 2:3, Isaiah 42:4, Isaiah 42:21, Micah 4:2, Romans 3:31, Heb 8:10

19

Whosoever therefore shall break one of these least 1commandments, and shall teach men so, he shall be called the least in the kingdom of heaven: but whosoever shall do and teach 2them, the same shall be called great in the kingdom of heaven.
1 Rom 7:7, 1st John 3:4
2 Matt 7:12

20

For I say unto you, That except your 1righteousness shall exceed the arighteousness of the scribes and Pharisees, ye shall in no case enter into the kingdom of heaven.
1 Matt 7:23, Matt 13:41

21

Ye have heard that it was said of them of old time, 1Thou shalt not kill; and whosoever shall kill shall be in danger of the judgment:
1 Exod 20:13, Deut 5:17

22

But I say unto you, That whosoever is angry with his brother without a cause shall be in danger of the judgment: and whosoever shall say to his brother, Raca, shall be in danger of the 1council: but whosoever shall say, Thou fool, shall be in danger of 2,ahell bfire.
1 Deut 16:18, 2nd Chron 19:5
2 Matt 5:29, 30, 10:28, 18:9, 23:15, 33, Mark 9:43, Luke 12:5, James 3:6

23

Therefore if thou bring thy gift to the altar, and there rememberest that thy brother hath ought against thee;

24

Leave there thy gift before the altar, and go thy way; first be 1reconciled to thy brother, and then come and offer thy gift.
1 Rom 12:17

25

Agree with thine 1adversary quickly, whiles thou art in the way with him; lest at any time the adversary deliver thee to the judge, and the judge deliver thee to the officer, and thou be cast into prison.
1 Luke 12:58

26

1Verily I say unto thee, Thou shalt by no means come out thence, till thou hast paid the uttermost farthing.
1 Luke 12:59

27

Ye have heard that it was said by them of old time, 1Thou shalt not commit adultery:
1 Exod 20:14, Deut 5:18

28

But I say unto you, That whosoever looketh on a woman to 1lust after her hath committed adultery with her already in his 2heart.
1 2nd Sam 11:2-5, Job 31:1, James 1:14,15
2 Gen 6:5, Gen 8:21, Prov 6:14, Jer 17:9, Matt 15:19, Mark 7:21

29

And if thy right eye offend thee, pluck it out, and cast it from thee: for it is profitable for thee that one of thy members should perish, and not that thy whole body should be cast into 1,ahell.
1 Matt 5:22, 30, 10:28, 18:9, 23:15, 33, Mark 9:43, Luke 12:5, James 3:6

30

And if thy right hand offend thee, cut it off, and cast it from thee: for it is profitable for thee that one of thy members should perish, and not that thy whole body should be cast into 1,ahell.
1 Matt 5:22, 29, 10:28, 18:9, 23:15, 33, Mark 9:43, Luke 12:5, James 3:6

31

It hath been said, 1Whosoever shall 2put away his wife, let him give her a writing of divorcement:
1 Deut 24:1
2 Deut 24:1, Jer 3:1, Matt 1:19, Matt 19:7, Mark 10:4

32

But I say unto you, That whosoever shall 1put away his wife, saving for the cause of fornication, causeth her to commit adultery: and whosoever shall marry her that is divorced committeth adultery.
1 Matt 19:9, Mark 10:11, Luke 16:18, 1st Cor 7:11

33

Again, ye have heard that it hath been said by them of old time, Thou shalt not 1forswear thyself, but shalt perform unto the Lord thine oaths:
1 Exod 20:7, Num 30:2, Lev 19:12, Deut 23:21

34

But I say unto you, 1Swear not at all; neither by heaven; for it is God's 2throne:
1 James 5:12
2 Isa 66:1, Matt 23:22

35

Nor by the earth; for it is his 1footstool: neither by Jerusalem; for it is the 2 city of the great King.
1 Isa 66:1
2 Psa 48:2

36

Neither shalt thou swear by thy head, because thou canst not make one hair white or black.

37

But let your communication be, Yea, yea; Nay, nay: for whatsoever is more than these cometh of 1evil.a
1 Matt 6:13, Matt 13:19, Matt 13:38, John 17:15, 2nd Thess 3:3, 1st John 2:13, 1st John 3:12, 1st John 5:18

38

Ye have heard that it hath been said, 1An eye for an eye, and a tooth for a tooth:
1 Exod 21:24 Lev 24:20, Dt 19:21

39

But I say unto you, That ye resist not evil: but whosoever shall 1smite thee on thy right cheek, turn to him the other also.
1 Luke 6:29,30, 1st Cor 6:7

40

And if any man will sue thee at the law, and take away thy coat, let him have thy cloak also.

41

And whosoever shall compel thee to go a mile, go with him twain.

42

1Give to him that asketh thee, and from him that would borrow of thee turn not thou away.
1 Deut 15:7-11, Luke 6:34, 1st Tim 6:18

43

Ye have heard that it hath been said, 1Thou shalt love thy neighbour, and 2hate thine enemy.
1 Lev 19:18, Matt 19:19, Matt 22:39, Mark 12:31, Luke 10:27, Rom 13:9, Gal 5:14, Jam 2:8
2 Deut 23:3-6

44

But I say unto you, Love your 1enemies, bless them that curse you, do good to them that hate you, and pray for them which despitefully use you, and persecute you;
1 Prov 25:21,22, Luke 6:27, Luke 6:35, Luke 23:34, Acts 7:60, Romans 12:20

45

That ye may be the 1children of your Father which is in heaven: for he maketh his sun to rise on the evil and on the good, and sendeth rain on the just and on the unjust.
1 Matt 5:9, Luke 6:35, Rom 8:14

46

For if ye 1love them which love you, what reward have ye? do not even the publicans the same?
1 Luke 6:32

47

And if ye salute your brethren only, what do ye more than others? do not even the publicans so?

48

Be ye therefore 1perfect, even as your Father which is in heaven is perfect.
Lev 19:2, Deut 18:13, 2nd Cor 7:1, Phil 3:15

Matthew 6

 

 

Notes on Chapter 5

1


2


3


4


5


6


7


8


9


10


11


12


13


14


15


16


17


18


19


20

(a) "righteousness" = obedience to God's Law.
Return to Verse 20

21


22

(a) "hell" = gehenna
Strongs #1067 - geena - of Hebrew origin from 1516 (Heb. "gah'ee" - a narrow gorge) and 2011 (Heb. "Hinnom, a Jebusite Josh 15:8, Josh 18:16), a valley in Jerusalem, used (figuratively) as a name for the place of destruction.
Verses that use "gehenna":
Matt 5:22, Matt 5:29, Matt 5:30, Matt 10:28, Matt 18:9, Matt 23:15, Matt 23:33, Mark 9:43, Mark 9:45, Mark 9:47, Luke 12:5, Jas 3:6

See notes on "hades" at Matt 11:23

(b) "fire" = pur
Strongs #4442 "pur"- a primary word = "fire".
Return to Verse 22

23


24


25


26


27


28


29

(a) "hell" = gehenna
See notes at Matt 5:22
Return to Verse 29

30

(a) "hell" = gehenna
See notes at Matt 5:22
Return to Verse 30

31


32


33


34


35


36


37

(a) "evil" = "the wicked one"
Return to Verse 37

38


39


40


41


42


43


44


45


46


47


48


 

 

 




World Prayer Bible

Bible with Health Information

Bible with Healing Information

 

 

 

 

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Bible Index

Book

Chapters

Genesis

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50

Exodus

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40

Leviticus

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27

Numbers

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36

Deuteronomy

1 2 3 4 5 6 7 8 910 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34

Joshua

1 2 3 4 5 6 7 8 9 10 11 12 13 1415 16 17 18 19 20 21 22 23 24

Judges

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21

Ruth

1 2 3 4

1st Samuel

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

2nd Samuel

1 2 3 4 5 6 78 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24

1st Kings

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22

2nd Kings

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25

1st Chronicles

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29

2nd Chronicles

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36

Ezra

1 2 3 4 5 6 7 8 9 10

Nehemiah

1 2 3 4 5 6 7 8 9 10 11 12 13

Esther

1 2 3 4 5 6 7 8 9 10

Job

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42

Psalms

1 2 3 4 5 67 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105106 107 108 109 110 111 112 113114 115 116 117 118 119 120 121122 123 124 125 126 127 128 129130 131 132 133 134 135 136 137138 139 140 141 142 143 144 145146 147 148 149 150

Proverbs

1 2 3 4 5 6 7 8 910 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

Ecclesiastes

1 2 3 4 5 6 7 8 9 10 11 12

Song of Solomon

1 23 4 5 6 7 8

Isaiah

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66

Jeremiah

1 2 3 4 5 67 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52

Lamentations

1 2 3 4 5

Ezekiel

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 3536 37 38 39 40 41 42 43 44 45 46 47 48

Daniel

12 3 4 5 6 7 8 9 10 11 12

Hosea

1 2 3 4 5 6 7 8 9 10 11 12 13 14

Joel

1 2 3

Amos

1 2 3 4 5 6 7 8 9

Obadiah

1

Jonah

1 2 3 4

Micah

1 2 3 4 5 6 7

Nahum

1 2 3

Habakkuk

1 2 3

Zephaniah

1 2 3

Haggai

1 2

Zechariah

1 2 3 4 5 6 7 8 9 10 11 12 13 14

Malachi

1 2 3 4

Matthew

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28

Mark

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16

Luke

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24

John

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21

Acts

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28

Romans

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16

1st Corinthians

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16

2nd Corinthians

1 2 3 4 5 6 7 8 9 10 11 12 13

Galatians

1 2 3 4 5 6

Ephesians

1 2 3 4 5 6

Philippians

1 2 3 4

Colossians

1 2 3 4

1st Thessalonians

1 2 3 4 5

2nd Thessalonians

1 2 3

1st Timothy

1 2 3 4 5 6

2nd Timothy

1 2 3 4

Titus

1 2 3

Philemon

1

Hebrews

1 2 3 4 5 6 7 8 9 10 11 12 13

James

1 2 3 4 5

1st Peter

1 2 3 4 5

2nd Peter

1 2 3

1st John

1 2 3 4 5

2nd John

1

3rd John

1

Jude

1

Revelation

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22