Updated August 8th, 2008

Hello Health and Wellness hopefuls!! Well in just 3 short months Cristi, 2 of my other girlfriends and myself will be running in the Four Bridges half marathon, 13.1 freaken miles!!! So far it has been a little bit of a challenge, I am for sure not even close to be a fast runner, more of a jogger! Hey I will take it as long as it gets me to the finish line! In the last few months we will be adding Hill workouts to our routine, oh boy goodie looking forward to that!! No seriously the experts say it totally helps you once race day comes, any help is welcome!! Any who Runner’s World magazine and their website is so full of information, it’s awesome..so I thought I would share with you an e-mail I received from Runner’s World, yes I am on their e-mail list to receive helpful tips!!! I know I find myself not always having the best posture while running so these 5 exercises are supposed to help with that, hope they help you as well!

Happy running, jogging or walking!!!

 BACK IN ACTION

Five essential exercises for improving your posture--and your running.

By Clint Verran

PUBLISHED 10/01/2003

When your lower-back muscles are weak, lots of bad things can happen. Nagging pain, for one. Then there's bad posture, and sub-par running. To keep this critical "core" area healthy and strong, you need to strengthen and stretch the erector spinae muscle group (see opposite page). The following five exercises, done two or three times a week, will do just that. The entire session should take you no more than 10 minutes--and could save you from a lifetime of problems.

1. Back Extensions:

Lie on your stomach on a weight bench. Move forward so your hips are at the edge of the bench, and your torso is hanging over. Have a partner hold your ankles. Keeping your body straight, cross your arms behind your neck, and slowly bend forward at the waist as far as you can while keeping your back flat. Slowly raise your torso until your legs and upper body are in a straight line again. Do not arch your back upward. Do two sets of 10 repetitions. Caution: Don't do this exercise if you have a sore back or a history of lower-back pain. To add resistance, hold a 10-pound weight against your chest.

2. Double Knee to Chest:

Lie on your back with both knees bent. Place your feet on the floor and your arms at your sides. Bring both knees close to your chest and clasp your hands around your legs, just below your knees. Pull your knees to your chest until you feel a stretch in your lower back. Hold for 3 seconds. Repeat 10 times.

3. Seated Rows:

Sit on a large stability ball facing a cable column or an elastic band tied to something stable. (If you don't have a ball, use a stool instead.) Grab the cable or elastic with both hands. Sit tall and upright, and pull the cable toward you. Bring your hands to your rib cage and squeeze your shoulder blades together behind you. Hold for 1 second. Important: Do not bend forward or backward at the waist. Do two sets of 10 repetitions.

4. Press-Ups:

Lie on your stomach and place your hands on the floor near your shoulders as if you were going to do a regular push-up. Slowly push your upper body off the floor by straightening your arms. Keep your hips on the floor. Hold this position for 3 seconds. Relax your arms back to the floor. Repeat 10 times.

5. Ball Bridges:

Lie on your back with your arms at your side and your feet on a stability ball. Slowly lift your buttocks off the ground until your trunk and legs are in a straight line. Hold this position, and squeeze your lower back muscles and your buttocks for 2 seconds. Do two sets of 10 repetitions.

CLINT VERRAN, physical therapist and member of the 2003 World Championship Marathon team, has a marathon best of 2:14.

June 27th, 2008

Hello fellow Healthy Hopefuls!! If you are like me motivation to work out and get in shape can be really really hard!! The mind will make a million excuses to not work out won’t it!! The key is to overcome your mind and not let it win when it comes to those damn excuses right???!!!! Anywho I thought I would share with you the music I have on itunes that is on my ipod at the moment to get me pumped, excited and motivated! I also have some pictures hanging in the house of 3 of my FAVORITE fitness gals, all have amazing bodies, but most importantly all are extremely healthy, they are not about fad diets or deprivation when it comes to food they are all about FITNESS!! Hope you enjoy!

This is all the music I currently have on itunes that is also on my ipod. As you can see my taste is ALL over the place!! I have found that when I am finding music to work out to, I need it to be all over the map depending on what I am doing and how up tempo or mellow I want the music to be! I love to just put the ear piece in and turn the volume way up and if I still have enough breath to sing I will, and I will do it loudly!! If you are a member  to our members site, we just posted a Home Video of me singing while working out, I really didn’t know I sang so loud!!!

Okay so I have these photos posted in 3 different places in the house as you can see! On the fridge in the Kitchen, on my Closet door in our bedroom and on the wall in the Work out room! I have them hung in these places for motivation when I am feeling lazy but need to work out! I LOVE these 3 gals, they are freaks when it comes to fitness, they are all about Health and Fitness and that is why they are so inspirational!! Up top you have Tosca Reno she is like 46! She didn’t get into shape until she was 40, she describes herself as a former frumpy housewife!! She is the author of the Eat Clean Diet and also has a cookbook. The gal in the middle you may recognize is Jillian Michaels who has been one of the trainers on the Biggest Loser but has been a big time trainer in Los Angeles and has a few fitness books. She simply kicks ass!! She is way hardcore and I am very afraid of her but would love her to whip my ass into shape!! The third gal is Kim Lyons who also has been a trainer on the Biggest Loser but is also a big time trainer in Los Angeles, she also wrote a fitness book Your Body Your Life, and she is one the most photographed fitness models out there! Her approach isn’t as tough as Jillian’s but she will still kick your butt into shape and I love her style!!

Hope all or some of this will also get you motivated to move your booty!!

May 16th, 2008

Hi Everybody!! Okay so for the past few weeks I have been trying to master a healthy but yummy dark chocolate chip cookie. My husband, Rob and Arnie have been my guinea pigs and so far they haven’t liked what I have come up with damn it!! However I have liked the concoctions  and I think health nuts would also like what I have come up with as well… However it has now become my mission to make a cookie that these boys will like that is also healthy and I believe I have done it with the following recipe I will share with you. So what I did was look at regular cookie recipes like from Nestle tollhouse and then made them my healthy version. I taped a video for the Members site, thanks Members for joining!! But if you are not a Member yet I also took a few photos from that video taping session of me making the cookies!! Hope you enjoy the recipe and the photos!!!

Only the best ingredients for these cookies!! The flour is whole grain and is a good source of fiber no use of that yucky white flour here my friends!!  The sweetener is Sucanat which is freshly squeezed sugar cane juice, the ingredients for Sucanat is simply dehydrated cane juice, pure goodness!! The butter I used is great for baking without all the guilt it is spectrum spread which is dairy free and a friend to Vegans!! I also got the chocolate chips and vanilla from the health food store as well. See NO PRESERVATIVES in these cookies!!!

So this is when I was shooting the video for the Members site so you get to look at the action shots of me making the cookies!! Cool huh, kinda like the photo shots we see when a movie was being made!!! Let me tell you it isn’t easy trying to bake and talk into a video camera!! Hopefully you have a mixer to make the cookies it just makes it easier but you don’t need one you could so mix everything together with good old fashioned muscle and a spoon!!

Doesn’t the mixture look like real cookie dough?!! I so think it does but much much much better for you! And check out the finished product these cookies are SUPER good, my husband however is not a fan of the new batch but hey he doesn’t care for the health stuff he says there is an aftertaste from the wheat flour, yes the aftertaste is goodness and health!! Hope you bake these and enjoy and guess what the best part no guilt!!

March 14th, 2008

Hey Everybody! So this October is the Lake Natoma Four Bridges Half Marathon www.fourbridgeshalf.org  and I am determined to run it this year! Yes last year some girlfriends and I planned to but then we all got lazy!! I used to run a lot, but not so much anymore so I am for sure starting from square one. So starting Monday March 17th the training will start for some friends of mine and myself, I won’t mention them by name just yet, just in case some of them end up not wanting to do it no one will ever know since I didn’t put it here for all to see!! I thought I would share our training schedule with you, you may want to follow along, as always though check with your doctor first to make sure you can start a running routine.

Hal Higdon is a long time runner and has a fantastic runners website with all kinds of training schedules. Since we all are starting from square one and have 32 weeks to be ready, I selected 3 or his training schedules to get us there.

For the first 8 weeks I will have us follow his 8 week training schedule for a 5k (3 miles) followed by his 8 week training schedule for a 10k (6.2 miles) and lastly his 12 week half marathon training guide stretched out to 16 weeks, giving us the total of 32 weeks until the half marathon. To read more about these schedules I would suggest visiting his site at www.halhigdon.com .  He can explain with more experience what the run/walk, cross and stretch and strengthen days mean.

Okay so here goes our 32 week schedule, I will keep you posted on how we are all doing. From researching Hal Higdon’s website I learned if you have many weeks before your half marathon and are starting out you can stretch out these training schedules to fit how much time you have, so realizing we are all basically beginners is why I have us starting with the 5k, then 10k and then the half marathon schedule. We are all a little nervous but excited and know we can do it!!

Happy training!!!! 

Training for your first 5-K/NOVICE/Monday 3/17 thru Sunday 5/11

Training for your first 10-K/NOVICE/Monday 5/12 thru Sunday 7/6

Training for your first Half/NOVICE/MONDAY 7/7 THRU SUNDAY 10/26

At this point you will notice we have 16 weeks left and this is a 12 week training schedule. We will do weeks 1, 2, 3 and 4, then after the four weeks we will start the program over again to then make 16 weeks.

January 18th, 2008

Apart of being healthy doesn’t just mean we keep our weight in check. We must also take care of and nurture our soul and or inner self. It is extremely important to do this. Taking care of your body is just one component and really means nothing if you are not taking care of your inner self. You will be off balance and in my opinion one of the keys to true peace and happiness is finding balance in one’s life. Too much of one thing is not good, for example if all you did was concentrate on your career your relationships with your family and friends would suffer, however if all you did was party all day with your family and friends you would have no career! Balance, its all about balance. There are so many rewards when you feed your inner self, you become more peaceful, less angry, a problem solver instead of causing problems, more aware, more relaxed, drama and chaos have no place in your world, you have a higher sense of self, have more self confidence, negativity just bounces right off you…. life in a nut shell becomes more manageable. Now of course to achieve this takes work and lots of it! Some folks go to therapy, some people have life coaches, others just need yoga or a good book. That is what I am offering today, suggestions of books that I think are great in helping you to feed your soul and or inner self.

Seriously how can I have a list of books to feed your soul and not include the Bible!! I realize I haven’t yet read the book all the way thru, but I have read scripture that has truly helped with whatever it was I may have been going thru. That is what the Bible is,  a book full of advice, compassion, strength and hope. Amen.
Florence is an Inspirational Author and in this one book of hers are 4 books, ‘The Game of Life,’ The Power of the Spoken Word,’ Your Word Is Your Wand,’ and ‘The Secret of Success.’ You will find words of encouragement, learn to change your destructive thinking and there are also affirmations to meditate on. All four of these books will have you reaching within to make life changes for yourself. Some great stuff to give you peace and enlightenment.
I know I know he isn’t Catholic!! But hey we all have our faults! Seriously though what I like about this book and this guy (set aside what his politics might be, he never really says, but he is Evangelical so he might be a Republican, again we all have our faults!!!) Okay so any who…. He is a VERY positive man and he doesn’t concentrate on the gloom and doom, he is about the goodness of God and how God wants us all to have an abundant life. He is really into changing  your thoughts for the good and backs it up with scripture. One of the things he has said that really turned a switch on in me was ‘It’s not your circumstances that have you down; your thoughts about your circumstances have you down. It is possible to be in one of the biggest battles for your life and still be filled with joy and peace and victory-if you simply learn how to choose the right thoughts. Stay full of faith. Stay full of joy. Stay full of hope. If you will transform your thinking, God will transform your life.’ That is just good shit right there!!
Rob got this book for me years ago and it is a classic, timeless. A lot of us concentrate tooooo much on the small stuff and need the reminder of how small it is so we don’t waste our thoughts on it. This book covers a lot of ground such as, Make Peace with Imperfection, Ask Yourself the Question, “Will This Matter a Year from Now?”, Quiet the Mind, Trust Your Intuitive Heart,  Remember that You Become What You Practice Most and 95 others!

I hope one of these books helps you to nurture your soul, don’t forget to do this for yourself, find at least 10 minutes a day to be alone decompress and feed your inner self!!

November 16th, 2007

What does Eating Clean mean? It means truly caring for the one body you have been given! Here are some examples found in the cookbook...

1. Combine lean protein and complex carbs at every meal.
2. Eat 5 -6 small meals every day
3. Eat every 2-3 hours
4. Avoid all over –processed, refined foods, especially white flour and sugar
5. Avoid all saturated and trans fats
6. Avoid all calorie dense foods containing no nutritional value
7. Depend on fruits and vegetables for fiber, vitamins and enzymes
8. Stick to proper portion sizes, give up the super sizing!

Here are some recipes and photos from the Cookbook!

I use this as a side dish to a meal, like salmon for me and  beef for my husband or I use it by itself as a snack!

Ingredients 3 ears corn, husks and silks removed 1 ½ pound green beans, topped and tailed 3 cloves garlic, peeled and smashed 4 tbsp extra virgin olive oil or avocado oil 3 tbsp red wine vinegar ½ sweet purple onion (about ½ cup), peeled and thinly sliced 1 medium tomato, red or yellow, sliced ½ inch thick 2 cups small tomatoes, try a combination of grape, cherry and sweet, halved

Preparation
1. Place corn in a large pot of salted water. Bring water to a boil and cook corn for 5 minutes form that point. Remove from water and set aside on a cutting board to cool. Using a fine mesh sieve, remove any corn silk remaining in the pot.

2. Add green beans to the pot and return to a boil cooking until tender. The color should be bright green when done. Remove corn kernels form the cobs by standing each ear of corn on the flat end and running a knife down the side.

3. Remove green beans form boiling water and drain well. Put beans and corn in large bowl. Add garlic and 2 tablespoons oil. Toss and let stand for 30 minutes. Before serving, remove garlic pieces and add remaining tablespoon oil, vinegar, onion and tomatoes. Toss gently. Season to taste with sea salt and freshly ground pepper.

I use this as cereal with soy milk or yogurt or just a handful to snack on!

Dry Ingredients 1 cup organic rye flakes 1 cup organic oat flakes (rolled oats) 1 cup organic kamut flakes 1 cup organic wheat flakes 1 cup raw, sliced, unsalted almonds ½ cup unsalted sunflower seeds ¼ cup sesame seeds
Coating Mixture Ingredients ½ cup Sucanat or Rapadura sugar Pinch sea salt ½ tsp cinnamon ¼ cup olive, safflower, canola or avocado oil 1 tsp best-quality vanilla ¼ cup organic honey
At the end ½ cup Sultana raisins ½ cup dried cranberries Preparation 1. Preheat oven 300 degrees. In a large bowl mix all dry ingredients until evenly distributed. Set aside. 2. Meanwhile, in a small saucepan place all coating mixture ingredients. Gently warm contents and stir until honey is dissolved 3. Pour liquid coating mixture over dry ingredients in mixing bowl. Using a large wooden spoon or clean bare hands mix well until all ingredients are coated 4. Spread granola onto a large cookie sheet lined with parchment paper 5. Baking time is 40 minutes, but you can’t walk away from the oven. You need to stir the granola every so often with a wooden spoon so everything gets nicely toasted 6. Transfer baked granola to a cooling rack and sprinkle with raisins and cranberries, (or other dried fruit). Let cool completely. When cool, transfer to an airtight container. Keeps in your cereal cupboard for one week. You can freeze it too!

I use these as a meal, or just eat half of one for a hearty snack! You could add meat to this recipe, if you must, just be sure to use lean meats.

Ingredients Water Sea Salt 4 large red bell peppers (you can really use any color) make sure the peppers can sit upright nicely. Remove top, ribs and seeds. 2 cups cooked brown rice 1 tsp extra virgin olive oil 1 yellow onion, peeled and chopped 1 large carrot, peeled and grated 1 cup butternut squash, peeled and diced 3 cloves garlic passed through a garlic press 2 cups fresh Roma tomatoes, diced and set over a fine mesh sieve to drain 1 x 15 oz can black beans, rinsed and drained 1 cup fresh corn kernels ½ cup fresh chopped cilantro Juice of one fresh lime Freshly ground black pepper Cooking spray

Preparation 1. Preheat oven to 350 degrees. Place cooked brown rice in a bowl and let cool. Set aside 2. Make sure there is a rack in the middle of the oven. Bring a large pot of salted water to a boil. Place peppers in the boiling water and cook briefly. The peppers need to be just a little soft. Remove the peppers from the water and put them on a plate lined with paper towels, upside down so the water can drain out. 3. In a large skillet, heat olive oil and sauté onion, carrot and butternut squash. Cook for 10 minutes, covered. Add garlic and cook a few minutes more. Now add tomatoes, beans and corn. Cook for 5 minutes. Remove from heat. 4. Add vegetable mixture to cooled, cooked brown rice. Season with cilantro, lime juice, sea salt and black pepper. Mix with clean bare hands until all ingredients are evenly distributed. Set aside. 5. Prepare a small baking pan with light coating of nonstick spray. Place each of the peppers right side up in the pan. Stuff each pepper with brown rice filling. Don’t pack the rice mixture too tightly. Bake for 20 minutes. Remove from heat and serve immediately.

Now that you're eating healthier, email me your thoughts on my recipes.

October 12th, 2007

Hey Everybody!!

Okie dokie, I have been getting several e-mails from wonderful listener’s wondering how my Veegartarianism is going and asking about certain soy and tofu recommendations. I am more than happy to share!! Alrighty so when I first turned away from meat, I thought I wouldn’t be eating any kind of meat at all but still eating bread ,pasta etc.. thus came the term Veegatarian, half Vegan half Vegatarian. However I gotta have my fish and shell fish!! Halibut, Salmon, Tuna, Lobster, Crab, yummy yummy!! Also I have incorporated some dairy and eggs. In the Vegetarian world I am basically considered a Pescetarian Vegetarian. So you can get a clear definition of all the types of Vegetarians, here it is for ya from vegetarian central.com.

Types of Vegetarian

The different types of vegetarian are defined as follows:

A vegetarian does not eat any meat, poultry, fish or animal by-products such as animal fats or gelatin.

Lacto-ovo Vegetarian -

Eats both dairy products and eggs

Lacto Vegetarian -

Eats dairy products but not eggs.

Ovo Vegetarian

Eats eggs but not dairy products.

Vegan -

Does not eat dairy products, eggs or any other animal product. Will also usually not use any non-food items that come from animals such as leather, wool and silk.

Fruitarian -

Diet consists mainly of raw fruit.

Macrobiotic -

This is mainly vegetarian but macrobiotic diets often contain seafood. All other meat products are excluded, as are eggs and dairy products. There are different levels of macrobiotic diets.

This diet is based on the Chinese principles of ying (positive) and yang (negative), and people may follow it for philiosphical or spiritual reasons.

Pescetarians/Semi/Demi-Vegetarians -

Generally follow a vegetarian based diet but eat fish.

Flexitarian -

This is a relatively new definition, it describes someone who still eats meat but follows a vegetarian based diet for most of the time, or who will only occasionally eat meat.

Okay so now that we have that cleared that up, I also wanted to make sure you understood that becoming a Vegetarian does not mean you will be totally healthy and thin, that is one of the misconceptions, you see you can eat potato chips, French fries and bean and cheese burritos with chocolate cake and be considered to be one of the types of Vegetarians but you wouldn’t be 100 percent healthy. It still is a calories in and calories out world and a total commitment to want to follow a HEALTHY Vegetarian diet as opposed to one with just French fries!! Trust me I can live on Wheat tortilla black bean and cheese burritos all day but my waist line pays for it!!!! Okay so on to my recommendations of some tasty alternatives to yucky meat!! Here are my 3 favorites!!

• Extra Firm Tofu -  Sooooooooooo good! Chop it up put it in a sauté pan with some olive oil add some veggies or throw it on a salad, maybe combine it with brown rice, it is HEAVEN!! There are a million recipes online for tofu, just google and have fun!!
  
  
• The Morning Star Brand – Oh dear! An endless amount of fantastic items you will find!! Soy sausage, soy bacon, soy burgers all types to try and Veggie burgers.  For a treat try the corn dogs they are to die for but watch out for the calories! You will find this brand in most grocery store freezers. As with most things in the freezer section watch out for the sodium.
  
  
• Meatless Meatballs – Super duper good!! Throw em on wheat pasta with some veggies and you are good to go!!

Remember other alternatives for stupid meat are healthy fish and shell fish as well and you won’t be eating as much sodium as the above alternatives.

Updated August 24th, 2007

Hello Everyone! Alrighty I must warn you that the following pictures are very graphic and disgusting! However for me as a Vegetarian they display why you should give up your nasty fatty meat and turn to fish if you must have something meaty! Will your colon for sure look like this if you eat fatty ass red meat, I don’t know but is it worth the risk??? According to our Medical community a high fat low fiber diet sure won’t help your colon. After you see these photos, I am telling you, you will want some yummy tofu, meatless meatballs, whole grain pasta and brown rice, oooohhh so yummy. Okay now get ready to be grossed out as you look below! Thanks to Gastrolab Image Library for the following photos of education!

Carcinoma Coli

The most typical finding when a colon cancer is causing obstructive symptoms.

Carcinoma Coli

Typical picture of a solid colon cancer in the flexura lienalis region.

High resolution image: A colon cancer in the transverse part of the colon

Pretty damn grrrrrooooooooos right!!! To the right is a beautiful picture of a healthy colon from Bowelcheck.

Okay kiddos so what have we learned, our high fat low fiber Western diet  is bad, bad, bad!!! The occasional treat every now and then sure, but high fat nasty meat, yeah okay if you want to take the chance of it causing your colon to look like the above pictures! You can still have burgers and fries, but make it a Garden Burger or a Soy burger on a whole wheat bun. Then cut up some red potatoes shaped like fries rub some olive oil on them and bake em!!! I am telling you oh sooooooooooo good!! Your colon will love you for it!!

Updated June 8th, 2007

Hi Everybody!! Okay so a few months back I started seeing a nutritionist to get me off the cycle of dieting, then gaining the weight back, only to diet once again to gain it back and then lose it then gain it, then lose it… you get my drift!! It was a never ending roller coaster ride I have been on for most of my life, starting at the age of 7!! It is extremely unhealthy to yo yo diet not only physically but mentally!! I LOVE my nutritionist, although some days I have cursed her!! Everything I had learned about losing weight she has debunked, she herself is an EXTREMELY fit women who has been an athlete and to this day works with several athletes to keep them fit without hurting their bodies with bad dieting habits. She also specializes in working with us women who have eating disorders and has no use for our bullshit way of thinking, she literally is THE best in our area, so you know you are in good hands, and some days I have to remind myself of that because this has not been an easy journey to take.

I am carrying at least 20 extra pounds I gained back from the last time I worked my ass off to get it off and I want it gone, but as I said this is a journey that is LONG rather than the quick fix those like me want to use!! She has maintained my weight while I have learned A LOT I didn’t know before about myself and what I really enjoy eating and the true value of the food. I totally see her reasoning for this, it makes total sense, you cannot change what you do not acknowledge and if you don’t learn why each time you have lost only to gain you will keep repeating that cycle of craziness! Before when I lost weight I would use all kinds of measures, including depriving myself, going to bed hungry, and working out way more than I was eating. So by the time the weight loss had occurred I was a hungry deprived bitch!!

Everyone is on their own journey, some folks don’t eat at all some folks eat bad and too much all the time for me it was about learning that it isn’t the cake that is bad it ‘s me depriving myself of cake and then eating too much of it because I was restricting myself during weight loss that is bad. I know I know goes against everything we have ever learned about weight loss, you must only eat lean and green, well that is just “total bullshit” as my recovering eating disorder friends who have lost weight with a moderation way of eating and kept it off for years will say!!

Anyway during this journey I have learned to really listen to my body and what it is I really like to eat and what I don’t so much care for. I mean if you are going to eat something you should really enjoy it right!! I know this may sound silly but I think a lot of us go thru life just eating, eating what we have always ate, eating certain foods because they give you comfort and it’s the comfort feeling you are really enjoying but not the food, eating so fast your poor brain doesn’t have time to tell your stomach that you really don’t care for this particular food, or you have eaten so much junk your whole life that your taste buds are numb and you are just simply addicted to the food. So anywhooooooo, I started to notice that I really don’t care for frozen yogurt I just liked the consistency of it cause it was like I was eating ice cream but without the calories, but ice cream really didn’t sit well with me either. Same thing for milk, eggs, cheese and all meat (except fish). Didn’t care much for low fat cookies anymore but for that matter didn’t like regular cookies, however totally enjoyed Vegan chocolate chip cookies as well as soy ice cream, soy milk, soy meat products and tofu. Of course fruit, veggies, beans and nuts sat well with me as did bread, pasta and rice.

One day during a commercial break I shared this with the boys, Rob and Arnie, which then lead into a conversation on the air, Rob of course being totally supportive and Arnie of course mocking me!! A lot of folks called really wanting to give my way of eating a title which was hard to do at first because Vegan’s don’t eat ANYTHING with animal in it, and Vegetarians eat dairy and may eat some fish, so what the hell am I?? I don’t eat dairy, but I will eat bread, rice, pasta, but no meat except fish and of course lots of fruits , veggies and beans??? Well brilliant Rob came up with a great title Veegatarian, that’s what I am a Veegatarian!!! So far it has been great, I feel really good and am actually enjoying what I eat.

There is a lot to learn about this way of eating so I am of course consulting my nutritionist and doing research. I really recommend giving it a try! Some of the foods do have a lot of calories, fat and sugar so you want to watch that and know that you can get enough protein, calcium, iron and B12 in a Veegatarian diet!! There is Protein in fish, tofu, veggie burgers, soy, lentils, chickpeas, nuts and seeds and even brown rice and whole grains. Calcium can be found in spinach, collard greens, kale, soy milk, fortified orange juice, sesame seeds, broccoli, almonds, carrots, and rice milk. You gotta make sure you shake the soy milk and the oj because the calcium can settle to the bottom. Iron is not only in meat, are you ready for the list of foods that have iron it is a long one!! Brown rice, whole wheat bread, wheat germ, English muffin, oatmeal, Total cereal, Cream of wheat, whole wheat pita, spaghetti, raisin brain cereal, sunflower seeds, soy milk, kidney beans, tofu, soy burger, broccoli, green beans, lima beans, beets, peas, potato with skin, green leafy veggies, and watermelon!!!!! The one to watch possibly, is B 12 you may want to ask your doctor if you need to take a B 12 supplement, although there is B 12 in fish and fortified cereals! So whatever way of eating you choose I hope it is a healthy one where you don’t feel deprived!!!

Happy healthy hunting!!!!

Updated February 7th, 2007

Prevention Magazine has done it again! They are such are great source for health! Now they have “The Doctor’s Book of Food Remedies.” In it you will find how food can be your best medicine to cut cholesterol, lose weight, prevent cancer, ease arthritis, and heal scores of conditions. Here are just a few things that you will find in this great book.

The Thin Person’s Secret

In a study at the University of Michigan, researchers found that the natural food compound glutathione works like magic in keeping your weight down. It’s one of Mother Nature’s most powerful substances for keeping you trim and healthy.

Moreover, researchers discovered that people who eat more glutathione are not only much slimmer, but as added benefits, they also enjoy lower blood pressure, lower cholesterol, and much greater protection against a wide range of cancers. Foods richest in glutathione include winter squash, avocados, grapefruit, oranges, tomatoes, and potatoes.

Research shows that eating just 28 grams of fiber a day lowers your risk of getting breast cancer by 38%!

Cauliflower is so powerful in protecting you against cancer, researchers call it “The White Knight against Cancer.”

There are also some great recipes in this book!!!

Here are a couple that are so yummy!

If you’d like to boost your iron reserves and daily energy levels, poultry is one of your healthiest choices. It’s low in calories and fat, high in protein, and bursting with essential vitamins and minerals for nourishing every cell in your body with energy to burn.

Turkey Cutlets with Oregano and Lemon Makes 4 servings

1 lb turkey breast cutlets
2 tbsp unbleached all-purpose flour
1/8 tsp salt
¾ tsp dried oregano
1 tbsp olive oil
2 cloves garlic, minced
¼ cup defatted reduced sodium chicken broth
3 tbsp fresh lemon juice

1. Rinse the turkey and pat dry.

2. On a plate, combine the flour, salt, and ½ teaspoon of the oregano. Mix with a fork. Place turkey cutlets in the flour mixture, turning to dust both sides evenly. Shake off the excess.

3. Warm the oil in a large no stick skillet over medium high heat. Add the cutlets in a single layer and cook for 2 to 3 minutes per side, or until golden and cooked through. Check for doneness by inserting the tip of a sharp knife into a cutlet. Remove the turkey to a clean plate.

4. Add the garlic to the skillet, and cook for 10 to 12 seconds, or until fragrant. Add the broth, lemon juice, and the remaining ¼ oregano. Cook, stirring, for 2 to 3 minutes, or until hot. Pour over the turkey.

Per serving...
Calories – 184
Fat – 4.6 g
Sat fat – 0.8 g
Chol – 77mg
Fiber – 0.3 g
Sodium – 124mg

Double–Berry Sundae Makes 4 Servings

This puppy will help to prevent cancer throughout your body, lose weight faster, reduce arthritis pain, save your vision and prevent cataracts and stay regular without laxatives.

½ pt raspberries
12 ounce blueberries
2 tbsp fresh orange juice
1 tbsp honey
1 tsp vanilla
¼ tsp almond extract
1 pt nonfat vanilla frozen yogurt

1. Place half the raspberries in a medium glass bowl. Mash lightly with a fork.

2. Add the blueberries, orange juice, honey, vanilla, almond extract, and the remaining raspberries. Stir well to mix.

3. Cover and let stand for at least 30 minutes to allow the flavors to blend.

4. Scoop the frozen yogurt into 4 dessert dishes.

5. Stir the berry mixture and spoon over the yogurt.

Per Serving...
Calories – 170
Fat – 0.6 g
Sat fat – 0 g
Chol – 0 mg
Fiber – 4 g
Sodium – 45 mg

Hope you enjoy!

--Your Flower!!

Updated August 8th, 2006

Prevention Magazine had on display until 6/27/06 a special "Healthy Woman" Edition. It was all about abs, which not only look good, when they are flat but our core is actually responsible for helping us keep a good posture. If our waist is 35 inches or less, the better chance we as women have of not getting heart disease, a strong core means less fatigue, will protect you from injury, will strengthen your back, will help to limit your aches and pains. A strong core is the way to a healthier you. Now of course we are supposed to do ab exercises, but that is just part of it. We also are supposed to eat the right kind of foods to help us get this healthy core. In this edition, they listed the 12 "Superstar Foods" that will melt away that midsection in no time! Here are those 12 foods. You can also find this info in the "Abs Diet" book, which gets into WAY more detail and lists recipes and great exercises. Women do use the "Abs Diet" book, however, coming soon, you may want to check with your local bookstore for the specific "Abs Diet for Women."

ALMONDS AND OTHER NUTS (pumpkin seeds, sunflower seeds, avocados) – Builds muscle, fights off cravings. Fights against obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure.

BEANS AND LEGUMES – Builds muscle, helps burn fat, regulates digestion. Fights against obesity, colon cancer, heart disease, high blood pressure.

SPINACH AND OTHER GREEN VEGETABLES – Neutralizes free radicals, molecules that accelerate the aging process. Fights against cancer, heart disease, stroke, obesity, and osteoporosis.

DAIRY (fat-free or low-fat milk, yogurt, cheese, and cottage cheese) - Builds strong bones, fires up weight loss. Fights against osteoporosis, obesity, high blood pressure, cancer.

INSTANT OATMEAL (unsweetened, unflavored) – Boosts energy and sex drive, reduces cholesterol, maintains blood sugar levels. Fights against heart disease, diabetes, colon cancer, obesity.

EGGS – Builds muscle, burns fat. Fights against obesity.

TURKEY AND OTHER LEAN MEATS (lean steak, chicken, fish) – Builds muscle, improves the immune system. Fights against obesity, various diseases.

PEANUT BUTTER (all-natural, sugar-free) – Builds muscle, burns fat. Fights against obesity, muscle loss, wrinkles, cardiovascular disease.

OLIVE OIL – Lowers cholesterol, boosts the immune system. Fights against obesity, cancer, heart disease, high blood pressure.

WHOLE GRAIN BREADS AND CEREALS – Prevents your body from storing fat. Fights against obesity, cancer, high blood pressure, heart disease.

EXTRAPROTEIN (Whey powder) – Builds muscle, burns fat. Fights against obesity.

RASPBERRIES AND OTHER BERRIES – Protects your heart, enhances eyesight; improves balance, coordination, and short-term memory; prevents cravings. Fights against obesity, cancer, heart disease.

Drop me an email and let me know what you think of my "Health & Wellness" update!

Updated July 17th, 2006

Of course watching what we eat and getting some exercise is important but we forget that the wellness of our spirit is equally important. Meditating, doing yoga whichever one is your bag will help to strengthen your inner self which gives you a better outlook on life and helps you to make the right choices in your life which leads to better health! Recently, I found a new magazine called "Yogalife" and so far I am really enjoying it and thought I would share a piece of an article in their recent issue that is on stands until July 25th. The article is titled "An Attitude of Gratitude" ' by Dave Herndon. The article is about counting your blessings and being thankful. It also stresses the importance of journaling where you track your gratitude. In this study here is what they found with those that track gratitude, they tend to do the following...

**Exercise more often; feel better physically and better about life as a whole; and are more optimistic.

**Are more likely to make progress toward personal goals in realms like work, school, relationships, and health.

**Are more alert, enthusiastic, and determined.

**Are more likely to help others with personal problems or offer emotional support.

HELLO!! Sign us all up!! Here is a little something they suggest you can start doing to get yourself on the road to gratitude. It takes some discipline (anything in life worth having does!) to do it daily and for about 20 minutes.

** Be still. Allow 10 minutes or so to quiet your mind, just following the breath, praying or listening to soothing music-whatever works for you.

** When the mental chatter subsides a bit, think of five things you’re grateful for, then write them down. If there are people attached to whatever you’re thankful for, write their names down, too. The simple act of putting these thoughts to paper helps the gratitude sink in more deeply, and also means you’ll have a reminder-a journal full of beautiful things and people who’ve made your life better.

** After composing the list, close your eyes and reflect in each item, letting it resonate and grounding yourself in these feelings for a minute or two more.

Happy meditating and journaling!!

Updated January 9th, 2006

Lets face it there are soooo many health benefits you receive when you exercise! You feel better, you have more energy, you have better sex, it relieves stress, keeps blood pressure in check, keeps the heart healthy, helps to lower cholesterol, keeps diabetes away or helps to battle it, the list goes on and on and on! Fitness Magazine’s January 2006 edition has rated the top workout DVDs. So you can get your butt moving. DVDs are great when you don’t want to go to the gym or don’t want to spend the money on a gym membership. Have fun and work up a sweat!!

Fitness Magazine's 10 Best workout DVDs

#1 Great for Beginners
KATHY SMITH’S PROJECT: YOU!

This three-disc series includes a low impact cardio plan, total body strength and a flexibility routine. Smith keeps the choreography simple and fun, while teaching correct form. Length: 8 workouts ranging from 20 to 60 minutes. Price: $59.85.

#2. Total Body Tone-up
GET RIPPED

Instructor Jari Love will turn your living room into a high-energy sculpting class. The moves are basic but challenging, with beginner-friendly options. Note: You’ll need a light and medium set of dumbbells and a step bench. Length: 54 minutes. Price: $19.95

#3. Get Your Groove On
BRAZILIAN DANCE WORKOUT

You’ll shimmy off pounds and learn moves you’ll be tempted to show off in public. The infectious spirit of the instructor, Vanessa Isaac, will keep you going long after you break a sweat. Length: 59 minutes. Price: $19.95

#4. Quickie Workout
10-MINUTE SOLUTION KICKBOX BOOTCAMP

You’ll get five 10 minute routines that you can do a la carte or all together. The boxer’s shuffle keeps your heart rate-and calorie burn-up throughout. Bonus: The washboard-ab section delivers. Length: 54 minutes. Price: $14.95

#5. Calorie Blast
CATHE HARDCORE SERIES: KICK MAX

Choose the “extreme challenge” workout on this DVD and you’ll get what you asked for. Fat cells don’t stand a chance against the continuous flow of kicks, jabs, and jumping jacks. “Not recommended for beginners,” our tester warns. Length: 73 minutes. Price: $26.95

#6. Biggest Bang For Your Buck
GISELLE FITNESS ABCD’s FOR TOTAL BODY FITNESS

All you need for a killer workout is this DVD, a body bar, dumbbells and a stability ball. Choose from four different routines-cardio, sculpting, all abs and glutes or stretching and de-stressing-or do them all together. Length: Ranges from 17 to 33 minutes. Price: $19.95.

#7. Pumped-Up Yoga
YOGA BURN

It’s yoga abs! you’ll feel the “burn” during a super ab-sculpting move called the “flying cross-legged” pose. Your glutes and quads will also ignite when instructor Rodney Yee leads you through sun salutations with tons of killer chair poses. The best part? You’ll feel like every muscle has been stretched and toned when you’re done. Length: 60 minutes. Price: $15

#8. De-Stress
KARI ANDERSON REACH: UPBEAT TONING AND FLEXIBILITY FOR A DANCER’S BODY

We’ve finally found a stretch routine we can also call a workout! Anderson moves you into a series of plies and kicks that stretch and sculpt. The relaxing payoff comes at the end, when you stretch every part of your body-including the bottoms of your feet. Length: 60 minutes. Price: $19.95

#9. Pilates Challenge
SARA PICOT’S MORE THAN MAT PILATES (Intermediate)

Get the sculpting benefits of a Pilates workout on the Reformer with this DVD and your own resistance bands. “I didn’t think some of the moves would be possible without the machine,” said one Pilates devotee. “But this workout works.” Length: 78 minutes. Price: $21.99

#10. Six-Pack Sculpter
TURBO JAM AB JAM

It’s quick enough to squeeze into even the busiest schedule. The jackknife crunches and squat leg lifts alone will give you the advantage you’ve been waiting for come bikini season. Length: 20 minutes. Price: $19.95

Dawn's Snacks/Treats for Runners...

Here are the absolute best snacks for runners. The best part, they are low in fat, energy-packed, and taste good!! I got this from runnersworld.com...Enjoy!!


Cereal with skim milk - fine as a prerun snack or a postrun pick-me-up

Chocolate milk - An ice-cold shot of chocolate milk is the perfect reward after a run

Cottage cheese - you can have this anytime except before a run

Dried apricots - Eat before or after your run

Bananas - Before, during, or after your run

Energy Bars - Prerace, midmarathon, or postrace

English muffin pizza ( two muffin halves, sauce, and low-fat mozzarella cheese) - Eat anytime after running or as an afternoon snack to keep you energized for your evening run

Fig bar cookies - Eat anytime, even during the middle of a marathon when you need to refuel in a hurry

Fruit Popsicles - They're great anytime, but they're best immediately after a tough, hot run

Fruit yogurt - Good anytime. Some runners swear by it as a highly digestible prerace snack, despite its protein content

Granola bars - Good anytime you feel like satisfying your sweet tooth without feeling guilty

Green soybeans - Eat them after your run or as a low-calorie but filling afternoon snack

Hummus on Wheat thins - Hummus works well as a substantial midmorning or afternoon snack.

Oatmeal - An excellent prerace food

Rice cakes with peanut butter - A perfect mid-morning or mid-afternoon snack

Smoothies ( blended frozen fruit, soy milk, orange juice, and ice) - A smoothie works well for breakfast, before a run, or as a refreshing, reenergizing, post-run treat

String cheese - Have a stick or two with some high-carbohydrate foods after a long run or race

Tortilla filled with refried beans, salsa, and cheese - As a substantive postrun snack or light meal

Tuna fish - Perfect for lunch or an afternoon snack

***Update (11/28/05)... Here are some more great health & fitness info that you can use now, or any time of the year!!

Women’s Health and Fitness Magazine, the November issue tested a ton of healthy snacks so we would know which ones actually taste good!! Here is what they found. Happy and healthy snacking!!!!

Best Whole Wheat Crackers

1st South Beach Diet Wheat Crackers

2nd Back to Nature Harvest Whole Wheats

3rd Nabisco’s Whole Wheat Ritz Crackers

Best Nuts

1st Wild Oats Tamari Almonds

2nd Planter’s Nutrition Heart Healthy Mix

3rd Sunkist Almond Munchies Nudies

Best Flavored Crackers

1st Triscuit Rosemary and Olive Oil

2nd Nature’s Path Organic Tamari Sesame

3rd Annie’s Homegrown BBQ Cheddar Bunnies

Best Chocolate’s

1st Wild Oats Les Truffles

2nd Weight Watchers Almond Nougat Covered in Milk Chocolate

3rd Hershey’s Sugar Free White Reese’s Peanut Butter Cup Miniatures

Best Sweets

1st Sugar Free Jelly Belly

2nd Hershey’s Sugar Free Twizzler’s Strawberry Twists

3rd Go Lightly Sugar Free Crème Doublers, Strawberry and Crème Chews

Best Cookies

Best Peanut Butter – South Beach Diet Peanut Butter Cookies

Best Chocolate Chip – Nabisco Whole Grain Chips Ahoy Cookies

Best Organic – Wild Oats Vanilla Sandwich Cremes

Taste Just Like the Original – Reduced Fat Oreo Cookies

Best Chocolate Cookie – Snackwell’s Cookie Cake Chocolate Mint

Best Ice Cream

1st Haagen-Dazs Light Dulce de Leche

2nd Ben and Jerry’s Body and Soul Chocolate Fudge Brownie

3rd Breyer’s Doubled Churned Light Vanilla

Best Snack Bars

1st Detour Caramel Peanut Bar

2nd ISS Oh Yeah! Chocolate Caramel Bar

3rd Solo GI Low-Glycemic Chocolate Charger Bar

Best Brownies

1st Weight Watcher Double Chocolate Muffins with Chocolate Chips

2nd VitaBrownie Deep and Velvety Chocolate

3rd Joseph’s Sugar-Free Bite Size Brownies

Best Chips

1st Ruffles Natural Sea Salted Reduced Fat

2nd Wild Oats Natural White Corn Tortilla Chips

3rd Lay’s Baked Cheetos

Best on the Go

1st Oreo Thin Crisps 100 Calorie Pack

2nd Ritz Snack Mix 100 Calorie Pack

3rd Quaker Quakes Rice Snacks

Healthy Treats When You Need Something Sweet!!!

Oh my gosh, it sucks SO BAD to have a sweet tooth when you're trying to lose weight (trust me, I know... WOWZERS to I know!!!). So here are 4 suggestions of some yummy sweet treats all under 100 calorie that will help with your sweet tooth without getting in the way (too much!) of your fitness goals. All of these by the way are ideas from Kraft Cool Whip...

SUISSE MOCHA SWIRL
(45 Calorie)

Prepare 8 ounce serving of General Foods International Sugar Free Suisse Mocha and top with 1 tbsp. of thawed Cool Whip Lite.

NILLA YOGURT FREEZE
(70 Calories each)

Cover bottom of paper-lined muffin cup with 1 Reduced Fat Nilla Wafer, top with combined 2 tbsp. each thawed Cool Whip Lite and fat free strawberry yogurt, and then top with 1 wafer. Freeze until firm.

BERRY CRUNCH PARFAIT
(70 calories each)

Layer 1/2 cup strawberries, 2 tbsp. thawed Cool Whip Lite and 2 tbsp. Post Honey Bunches of Oats cereal in dish.

JELL-O IN A CLOUD
(45 calories)

Spread 1/4 cup thawed Cool Whip Lite in dish, fill with 1/2 cup cubed Sugar Free Jell-o gelatin.

Oh my gosh, I found these Great salad recipes in "Women's Health and Fitness Magazine" in the April 2005 issue. They are great alone or as a side dish with your meal or if your looking for something yummy and different to take to a family or friend gathering...

SPINACH SALAD WITH STRAWBERRIES AND TOASTED HAZELNUTS
Sanna Delmonico, MS, RD, and Nicolette Mitchell
(Yields 4 Servings)

3 tablespoons hazelnuts
5 cups washed baby spinach leaves
1 1/4 cups sliced strawberries

Vinaigrette
1 tablespoon white wine vinegar
2 tablespoons canola oil
1/4 teaspoon salt
1/4 teaspoon sugar
1/8 teaspoon freshly ground pepper
1/4 teaspoon grated lemon zest

To toast hazelnuts, preheat the oven to 325 degrees. Spread hazelnuts on a baking sheet and toast until fragrant and beginning to brown, 8 to 10 minutes. Let them cool and chop them coarsely before adding to the salad.
While hazelnuts toast, whisk all the vinaigrette ingredients together in a small bowl. Just before serving, put the spinach in a salad bowl, whisk the vinaigrette again, and toss the spinach with enough vinaigrette to coat lightly. Taste and add more if needed. Gently toss in the hazelnuts and sliced strawberries.

Nutritional Information (per serving)
Calories - 118
Fat - 11 grams
Saturated fat - 0.8 grams
Total Carbs - 4 grams
Fiber - 5.3 grams
Sugar - 3.2 grams
Cholesterol - 0 milligrams
Sodium - 194 milligrams
Protein - 2.5 grams

ZUCCHINI SALAD WITH CREAMY BASIL DRESSING
Christine Walston, RD, LDN
(Yields 12 servings)

3-4 small zucchini, raw
1/2 cup low-fat buttermilk
1/2 cup coarsely chopped fresh basil
2 cloves garlic, minced
4 teaspoon sweet pickle relish (don't have to use this, I don't )
1/2 teaspoon black pepper
1 1/2 cup thinly sliced red bell pepper
1 1/2 cup blanched edamame soybeans, shelled (can be found in the frozen veggie section)
1/2 small, thinly sliced red onion

Cut the raw zucchini on the diagonal into thin slices. Measure out 2 1/2 cups and reserve any leftover zucchini for another use.
To prepare the dressing, in a bowl, combine the buttermilk, basil, relish (optional) garlic, and black pepper. In a large bowl, combine the zucchini, bell pepper, edamame soybeans, and onion. Add the dressing and toss well to coat.

Nutritional Information (per serving)
Calories - 70
Fat - 2.5 grams
Saturated Fat - 0 grams
Total Carbs - 8 grams
Fiber - 2.4 grams
Sugar - 4.8 grams
Cholesterol - 0 milligrams
Sodium - 34.6 milligrams
Protein - 5.4 grams

TOP 10 HEALING FOODS

Natural Health Magazine, March 2005

ASPARAGUS

One of the key benefits is protecting cells. Promotes healthy gastrointestinal function, and helps to lower cholesterol. Excellent source of folate, a B vitamin that helps to prevent heart disease.

TOMATOES

One of the key benefits is helping to prevent cancer. Has been associated with a reduced risk of stomach, lung, and prostate cancers, according to the Journal of the National Cancer Institute. May also lower your risk for developing cancers of the mouth, esophagus, colon, cervix, and breast.

WILD SALMON

One of the key benefits is preventing heart disease. Excellent source of Omega-3 fatty acids. Omega-3s “thin” the blood and lower blood pressure and harmful LDL cholesterol levels.

RED WINE

One of the key benefits is reducing blood clots that can cause strokes. Limit your wine consumption to one or two 4-ounce glasses daily.

ONIONS

One of the key benefits is lowering cholesterol and raising “good” HDL cholesterol. Flavonoids the phytonutrients that give yellow and brown onions their color, help prevent chemical changes that increase the tendency or harmful LDL cholesterol to accumulate in the arteries. One flavonoid, quercetin has anti cancer properties, and fights viral and bacterial infections. Also onions are useful in treating asthma because they can reduce constriction of the bronchial passageways, according to the Physician’s Desk Reference for Herbal Medicines.

SPINACH

One of the key benefits is keeping eyes healthy. A 3.5 ounce serving of spinach has only about 20 calories, but contains about 12.6 milligrams of eye-protecting lutein, 34 percent of the recommended daily allowance of beta carotene, plus 38 percent of the RDA for manganese, essential for bone formation and repair.

BLUEBERRIES

One of the key benefits is slowing the aging process. An excellent source of antioxidants, including cancer-fighting chlorogenic acid as well as the anthocyanin pigments that give them their color. A food’s antioxidant power is measured in oxygen radical absorbance capacity and blueberries rate the highest of any fruit or vegetable. They also contain anti-inflammatory compounds that can dampen the joint pain or arthritis, and they’re an effective treatment for urinary-tract infections.

ORANGES

One of the key benefits is controlling blood pressure. Also help to fight cancer, protects the heart, and prevents viral infection. Because of the potassium they contain, oranges lower the risk of developing hypertension.

WHOLE GRAINS

One of the key benefits is promoting stable blood sugar levels. Whole grains are far superior nutritionally to refined varieties because they retain both the germ, rich in heart supporting vitamin E and folate, and the bran, a source of fiber. Fiber lowers cholesterol, prevents constipation, slows digestion to help steady blood sugar levels, and makes you feel fuller faster, which curbs overeating and weight gain.

NUTS

One of the key benefits is preventing heart disease. While fat provides 73 to 90 percent of the calories in nuts, they’re mostly the heart-healthy monounsaturated and polyunsaturated types. English and black walnuts in particular are high in protein, fiber, magnesium, vitamin E, and potassium. In the Harvard-sponsored Nurses’ Health Study involving over 85,000 women, eating just 1 ounce of nuts more than five times a week was associated with a significantly lower risk of coronary heart disease.

More Health and fitness tips coming soon (and YUMMY healthy recipes), so keep checking here!!!!

Buh bye!!!