Fibromyalgia: Helped With A Better Diet

     So, I recently had a teeny, tiny fender bender while running an errand for my dad's company. Is was quite an hike and partially inconvenient. What could have been an exchange of phone numbers and asta la vista turned into a fiasco. At one point, she claimed she developed fibromyalgia due to the terrible, terrible accident. Considering the zero amount of damage; it was quite the fib. My lack of compassion for her grew to curiosity, what is this disease and how can you get it? Is this reversible by a change in health habits and exercise? Long story short, her claim for fibromyalgia didn't fly, and here is why.

How It Works: Fibromyalgia

     Fibromyalgia is caused by a low level of serotonin in your blood. When serotonin is low, it increases pain sensitivity. Serotonin is a neurotransmitter that works to

 calm, soothe, and reduce anxiety. Now, the body has its own endorphin painkillers, but if serotonin is low then substance P amplifies pain signals.

Causes: Fibromyalgia

     This can be genetic in the sense you can be prone to it. It is common amongst those who lack physical activity and eat poorly. It also intensifies with one who is also struggling with depression. It is prevalent in women especially those who are experiencing menopause or just a loss of estrogen. Trauma to the central nervous system can also cause this disease.

What Doctor Mercola Says:

     Studies have not been proven that foods will fix chronic diseases such as Fibromyalgia. These health tips can apply to all peoples fighting obesity, high blood pressure, high cholesterol and/or diabetes.

Suggestions For Those With Chronic Illness:

• Limit Sugar as Much as Possible- Insulin (sugar) increases pain levels. Grains are metabolized as sugar so limit intake of grains as well.

• Eat Fresh Foods- Foods containing additives work against you increasing

 symptoms.

• Avoid Caffeine- Fibromyalgia's symptoms include fatigue, this means caffeine will prolong this symptom and increase tiredness in the long run.

• Try Avoiding Nightshade Vegetables- Tomatoes, Potatoes, and Eggplant

• Be Careful with Fats- Animal fats that contain omega-3 fats tend to aid in inflammation and pain.

• Use Yeast Sparingly- Yeast can contribute to yeast fungus which can contribute to pain.

• Avoid Pasteurized Dairy- This is easily digested by those struggling with this chronic illness. Especially organic grass-fed cow milk.

• Cut Down on Carbs- If you deal with chronic illness you have low adrenal functioning, lowering your carb intake can help avoid hyperglycemia.

• Avoid Aspartame- This artificial sweetener is found in sugar-free products and diet soda contains a chemical called excitotoxins. This activates neurons and increase pain sensitivity. Sugar-free foods are usually high in carbs (which convert to sugar) so try to avoid all together.

• Avoid Additives- Food additives increase pain sensitivity such as Monosodium Glutamate (MSG).

• Limit Junk Food- Junk food tears down your immune system, disrupts your sleep, and irritates your muscles. Junk food of course contributes to weight gain which increases the amount of pain.

You may not suffer from fibromyalgia, but you have to take care of yourself so you can avoid this horrible disease. Educating yourself is one of the best ways to be healthy! Stay healthy my friends!

Sources: Health.com, Mercola.com, WebMD.com, National Fibromyalgia Association

Recipe: Creamy Potato Soup

     This is a recipe I just throw together really so to post a recipe is a little difficult. I use the cooking process of how they teach us to make soups at Johnson & Wales and add my own flair. So, here is my personal recipe for potato soup! Enjoy!

Before Getting Started: I have some hints for you!

Hint #1: When using potatoes in your soup, get those on the stove while you prep other ingredients to be most time proficient!

Hint #2: Cut potatoes all one size. I personally cut them in half and then in half again. Just make sure they are all a similar size.

Hint #3: Start potatoes in cold water to cook evenly.

Hint #4: Buying quality stock is important! Using organic keeps your soup staying natural. There is so much junk in stocks and broths these days! Check the ingredients!

Stock Ingredients Should Be: Bones, Onions, Leeks, Carrots, Celery, and possibly Tomato Paste.

Ingredients:

• 5 lb. Bag of Yukon Gold Potatoes (must be this type)

• 1 tbsp. Extra Virgin Olive Oil

• 1 lg. Yellow Onion

• 16 0z. Celery

• 3 cloves Garlic

• 1 stick Butter, Unsalted

• 32 oz. Organic Vegetable Stock

• 16 oz. Heavy Cream

Method Of Preparation:

1. Wash, peel, and cut potatoes in quarters. Throw them in the pot with cold water.

2. Potatoes should boil for 20 minutes or until mushy.

3. While potatoes are boiling, set out heavy cream and stock so it doesn't go in the soup cold.

4. Peel celery to remove that fibrous outside and slice onions. Set Aside.

5. In a large saute pan, Put your 1 or 2 tbsp. of oil and heat to medium heat.

6. While sauteing, I like to use the garlic press and press 3 cloves into the onion and celery saute.

7. After onions are translucent, let cool for a couple minutes and then puree in processor. This works as a thickener and great for adding flavor when cooking for consumers who aren't a fan of vegetables will be dining with you!

8. Potatoes then need drained and put back in the stock pot. Add the butter (& turn your head).

9. After butter is pretty much melted, turn the heat to low/medium, mash potatoes, and add puree.

10. Slowly pour in stock and let the ingredients get warm. Let simmer for a few minutes. Then add the heavy cream. Then keep warm and serve!

     I like to add a little sour cream to mine. We had grilled cheddar cheese whole wheat sandwiches with it last night. I suggest crackers with maybe a sprinkle of chives. Have fun with it! Let me know what you think!

Diabetes in America

In this day and age, it's all about how fast can we get it! In America, I think it is careful to call ourselves a rushed society! Is this backfiring? I say, absolutely! I wanted to raise awareness to followers today about diabetes, how it's evolved, and what we can do to help reverse it. 

This is so important because Diabetes is ranked #3 on America's 7 Most Deadly Diseases. Diabetes occurs when your body's cells become resistant to insulin that your body is producing. Your body then isn't getting the glucose it needs.

America's Most Deadly Diseases:

#1 Heart Disease

#2 Cancer

#3 Diabetes

#4 Obesity

#5 Muscular Degeneration

#6 Infertility

#7 Depression

How Do You Know If You Have Diabetes?

Many people can adjust to the side effects and have it for quite some time before being aware and getting treated. Symptoms include frequent bathroom trips, unquenchable thirst, weight loss, weakness and fatigue, tingling in hands and feet, blurred vision, and dry, itchy skin.

We expect to stay well if we opt for low-cal this and reduced-fat that, ask for seasonal vegetables for dinner, skip a meal (to lose temporarily weight), or even drink diet soda. (Don't get me started on diet drinks.) Perhaps, you are making healthier choices for you and your family. Those I just rattled off are not enough to keep you from avoiding these main causes of death. It all comes back to diet and exercise. I believe living life to the fullest. I want to be in optimal health so if you do too, please keep reading.

Glad you're still with me because I think that the above paragraph was probably a bit hard to hear. We as a whole are over-scheduled, have long commutes, and have no time for self or family. Hear are some of the ways we have created an unhealthy environment for one another. 

8 Ways We've Made Ourselves Unhealthy:

• Elevators

• Escalators

• Telephones

• Snow-blowers/Leaf-blowers

• Cars/ Buses/ Trains

• Food Availability

• Fast Food

• Vending Machines

I am not saying, I have never used these in my life. I am just bringing awareness to how we do things quicker and more time-efficient! If there are healthier alternatives such as stairs... take them! While you're at it, walk on your toes up the stairs! Great calves here you come!

Statistics: Did You Know?

One in four Americans eat fast-food daily.

We set the example and pace for the next generation. This is why this is so important. It is easier to follow by example than to change the world. If we created a healthier living environment now, it will be much easier for future generations to take better care of themselves. How many times have you created a habit doing something your mother or father did? You do it because they did it. 

As consumers we have the ability to change what is available is in our supermarkets. What you ask the manager for and what you buy most of will in return be what they carry more of. You have the power for change. Be the difference you wish to see in the world, my fellow friends!

Statistics: Did You Know?

50% of Americans' food dollars go to eating out.

The average American is 47 lbs. heavier than the average American 50 years ago.

(I think my butt gettin' big?!)

Aren't we all looking to reduce our costs overall in this economic time? Eating healthier and exercising more is cheaper in the long run!

Statistics: Did You Know?

 74 million dollars goes to treating those with health issues due to smoking every year.

222 billion dollars goes to treating those with health issues due to obesity-related every year.

12.7 billion every year is dumped into fast food advertising.

Every year each American eats 47 burgers. 

(I don't eat meat so someone is eating enough for me.)

1.1 billion every year is promoting vegetables.

Side note: If you were in the health care biz or fast food campaigning, why would you fix this when it generates so much money for your pockets?

Now, my point is your health is all you got even when you lose everything. Nobody is going to look out for you like you look out for yourself. So, do just that! I would like to say there is someone we can blame or sue, but it is really our own fault. Here is how you can better yourself and those that look up to you: 

*By walking 30 minutes a day, you decrease your chances of diabetes by 30%.*

People who suffer with diabetes die younger by 13 years. There are many complications in their life like blindness and losing blood circulation that causes you to lose limbs. There are also a loss of kidney function, increase in gaul stones, liver failure, asthma, sleep deprivation, and leading to being dependent on medicare. This is not a road you want to travel if you can avoid it. Did you say your mom has it?

Statistics: Did You Know?

Adult Diabetes: 

If you have no family-related people with it. our chances of getting it is 5-10%.

If you have a sibling with it, your chances of also having it increases to 30%.

If you have a twin with it, it increases your chances by 80%.

People who are diagnosed with diabetes typically have a high BMI (Body Mass Index). You can check your BMI by going to the Dept. of Health and Humane Services and putting a few things such as weight and measurements to calculate it. It will also tell you if it's high or normal.

The rushed society aftermath is taking a toll on the kids of America. There is now child diabetes which is the first ever! 

Statistics: Did You Know?

Every hour a child watches tv, they consume an extra 160 calories.

By the time they graduate high school, they will have watched 19,000 hours of tv.

19,000hrs. x 160 cal. = 3,040,000 extra calories

This is what I would say is "rushed society aftermath". We are paving the way for the future of America to be a sick society full of disease. This is a scary statistic. It makes me want to jump out of my chair right now and do something. It starts with us one by one creating a better lifestyle for ourselves and our future and our kids' future. 

What We Can Do To Help!

Individually: 

• Breastfeeding for the first 6 months of a baby's life decreases their risk of obesity.

• Eating as a family or with others tends to keep you from over-eating.

• Eating colors is a healthy way to look at it.

• Take your child(s) to the store and let them get involved by picking one fruit/veggies they've never had before.

• Set limits- television time, junk food allowance

• Kids should play outside. Kids need physical activity.

Community:

• Walk when you can

• Get involved in local races and walks whether it be running the race or supporting someone who is.

• Visit your nearby parks more.

Business:

• Ask employers about adding a wellness program on insurance, giving rewards to healthy people.

• Ask for gyms at work especially large corporations or a discount to the local gym.

• Ask for healthier food options in the cafeteria or have workshops on reading labels to raise awareness.

Politics:

• Reduce junk food advertisements.

• Food stamps for healthier options.

• Insurance agencies creating wellness programs and rewarding healthy people.

• Increase the quality of public school foods that are available to the kids.

• In schools, create a mandatory class on nutrition education.

Diabetes is no laughing matter. We as a whole must improve our won quality of life so that others will follow. We have to take a stand for ourselves and others. You don't have to do much to stand out. You have the power for change, change for our future here in America. Be the difference! 

                        

Grains: Is the label Whole Wheat really Whole Grain?

In a food study I am involved in currently, we are working to better whole grain and multi-grain food items. So, that is something that is on my mind. I noticed in the midst of the study even those who claim to be health-conscience, didn't know what whole grains they eat or why it was even better for you. So, it appeared to me that it's a prime example of something we are all guilty of. Those individuals just remember putting things in the cart that say phrases such as "whole grains" or "7 grains" or "multi-grain", and in return, they feel better about eating the products due to their claims on the bag. This happens to all of us.

     We get home after a long day and flip the tv on to unwind when a commercial comes on that is showing one of our favorite items. It is now made with whole grains or added fiber or enriched with vitamin D! Wow, is what you're thinking.... as if you're favorite grain item couldn't get better, right?

     We all get sucked into that or even worse we know better, but tend to turn our heads as our hand picks it off the shelf and into the cart. Now, who put that in the cart? Oh well, I mean it's already in there. My typical excuse is well I can go to the gym on the days that I eat it. So, whatever your excuse may be; it's important to know what you're paying extra for exactly because they do charge more for whole grains.

Defining The Terms:

• Whole Grains- Cereal grains that contain bran and germ as well as endosperm.

• Bran- The outer layer of the grain.

• Germ- The integral part of the whole grain.

     Whole grains are generally sprouted. Sprouting is done for the seeds to increase the growth of the plant as well as the nutritional benefits. 

Common Whole Grains:

• Wheat

• Oat

• Barley

• Corn

• Brown Rice

• Rye

• Sprouted Grain

Common Whole Grain Products:

• Whole Wheat Flour

• Whole Wheat Bread

• Whole Wheat Pasta

• Rolled Oats

• Popcorn

     

     When in the super market, watch out for labels that read "Enriched" or "Fortified". These words are code for not whole grain. They are trying to make-up for it by adding vitamins and minerals adding to the processing. We want minimal processing.

Myth: High fiber count does not indicate whole grains.

     Like it was said before in the Skin Care Series, recent studies have shown there are substantial amounts of antioxidants found in the wheat germ so that is another reason to choose whole grains.

     Whole wheat is generally, more expensive due its high oil content. It goes rancid much faster; it complicates the processing, storage, and transporting. 

     The American Association of Cereal Chemists (AACC) determined what is considered correct whole grain labeling for consumers.

"Whole grains shall consist of the intact, ground, cracked, or flaked caryopsis, whose principal anatomical components- the starchy endosperm, germ, and bran are present in the same portions as they exist in the intact caryopsis."

So, below is a list of correct labeling for whole grains approved by the AACC.

AACC approved Whole Grains:

• Wholewheat Bread

• Wholewheat Millie

• Wholewheat Buns

• Wholewheat Macaroni

• Wholewheat Spagetti

• Wholewheat Vermicelli

• Wholewheat Cracked Wheat

• Wholewheat Crushed Wheat

• Wholewheat Flour

• Graham Flour

• Entire Wheat Flour

• Bromated Wheat Flour

• Wheat Durum Flour

• Bulgur

This is a standard list. Flip the package over and check out the label. You can never go wrong with reading the label. You are always welcome to ask questions. I love researching this stuff. So send it my way! Hope this is helpful to your next purchase of whole grains! Happy shopping!

Recipe: Chewy Granola Bars

I finally have what I think is a perfect granola bar. I like them to where I feel like I'm cheating and need a cup of coffee or glass of milk. I like chewy with a crunch and has a rich peanut butter taste! So, if you like that then you will love these!

     Remember to grease the wax paper. Ha! I probably would have enjoyed then more if I wasn't picking wax paper out of them all week.

Ingredients:

• 1 cup All Natural Creamy Peanut Butter

• 1/2 cup Organic Blue Agave Nectar (or Honey)

• 1/2 cup Pure Maple Syrup

• 1/2 cup Brown Sugar

• 1-1/2 cup Rolled Oats

• 3/4 cup Wheat Flour

• 1/4 cup Ground Flaxseed/Bran (optional)

• 1 tsp. Seat Salt

• 1/4 cup Sunflower Seeds 

• 1/4 cup Organic Dried Cranberries

• 1/4 cup Wild Dried Blueberries

• 1/4 cup Semi-sweet Chocolate Chips

• 1/4 cup Pumpkin Seeds

Method Of Preparation:

1. Preheat oven to 350F. 

2. In hot water, let cranberries soak to soften.

3. Cream the butter and sugar in a mixing bowl on medium speed.

4. After combined, add the syrups.

5. On low, add the oats then flour then flax or bran and season with salt. Taste test the dough.

6. Cover pan with wax paper and grease the paper. Choose an oil or butter.

7. Spatula the dough evenly into the pan. Add everything but chocolate chips on top.

8. Se timer for 20 min and watch from there. When it is golden brown around the edges it is done. The center will be a little doughy immediately so set aside and let cool. Add chocolate chips and press into the bar.

9. Pour a glass of milk and enjoy! Tastes great the next morning with a cup of coffee.

Hint:  Cutting while warm seems to be easier. Enjoy!

Serving Size: 8x8 size pan

Approximate Prep/Bake Time: 35 min.

Hope you enjoy! And let me know if you find your own renditions and how those work out!

Skin Care Series, Part 5

So, I hope that you hold your head high when looking for your skin care products! You can't be fooled! You know how to read a label and what will harm your skin. I hope you can take the tips I shared and put them to use! I hope to hear good reports in the next few months as you notice a healthier looking you!

Here are more ingredients that can really give you healthier skin!

Sea Buckthorn Oil- Hippopae rhamnoides meaning "tree that makes the horse shine" got its name from before the 12th century. It cured weak, sick horses, and later was found to be a berry all about skin rejuvenation. It is one incredible shrub providing over 100 nutrients including linolenic acid (fatty acid), vitamin A, vitamin E, carotene, flavonoids, polyphenols (condensed tannins), and traces of iron, copper, magnesium, and selenium. This combination neutralizes free radicals.

Cupuacu Butter- Amazon originated, this tree comes from the chocolate family! Love it already? It is similar to that of cocoa butter. This absorbs water extremely well. This can replace linolin in skin care products. It prevents signs of aging and is rich in sterols (cell membrane in plants). It also provides protection to over-exposure to UV rays.

Acai Berry- Let's just get one thing straight. It's pronounced ah-sah-ee. Okay, I just had to

clarify. This is named the #1 Super Food in the World. This has the highest measure of antioxidants hundreds of points higher than cranberries. These berries grow on palms in the Amazon Reserve. They are naturally wild, and they have quality fatty acids, vitamins, B1, B2, B3, C, and E. The berry also is rich in minerals like phosphorus, calcium, potassium, and essential fatty acids. This is so great. When you drink it, to reap the full benefits make sure it was cold-pressed for maximum nutrition.

Pomegranate Extract- This is a super food as well. Great for your skin and hair, this is rich in antioxidants. Using this or eating more of this can decrease stress levels and increase your intake of polyphenols and anthocyanidins (pigment that gives dark fruit their color).

Soap Bark- An evergreen karite tree known for its medicinal purposes. It reduces wrinkles, improves elasticity, and even improves the capillary circulatory and that improves tissue re-oxygenation.

Lemon Oil- This is known for being a natural astringent and anti-irritant. It balances overactive sebaceous glands that lead to oily, blemished skin. When used in hair care products, it adds

shine. When used in hand care, it treats brittle nails. When used in skin are, it clears and enlivens the complexion.

I really have enjoyed learning more about skin care! I am so glad we are in this together! Let me know about your finds in choosing your skin care products, and don't forget to check the make-ups websites out and read the labels.

You are in charge of your skin, and in this case, no one is going to look out for you like you look out for yourself! I look forward to doing more series in the future!

Skin Care Series, Part 4

I apologize for the delay in finishing the series. There were some family emergencies I needed to tend to. Thank you for staying tuned! Welcome to Skin Care Series Part 4!

As I said previously, I ordered Dr. Mercola's Certified Organic Body Butter Sweet Orange in place of my synthetic and chemical-filled body butter I was using before. I finished it out though I had one last hoorah before I tossed it in the trash. Already I am discovering what I thought was the feeling of true moisturizing before was simply petroleum sitting on the surface of my skin. So sad! 

Good news, this body butter I have now feels so different on my skin. It may sound silly, but I'm shocked at the difference of feeling moisturized. I feel rejuvenated, and I sound like a commercial. Ha! First, we must define the terms so we can all read through the ingredients without pulling out a dictionary every 3 seconds. Here are some ingredients I had to look up to understand their meaning.

Defining The Terms:

• Bioflavonoids- Powerful antioxidants

• Hesperidin- Crystalline Glycoside (found in orange peel)

• Apigenin- Type of Bioflavonoid (found in plants)

• Luteolin- Found in the Brazilian plant, Wedelia Paludosa is aids in disease prevention by having anti-inflammatory properties

• Quercetin- Phytochemical (found in apples and red onions) is a natural anti-histamine and anti-inflammatory

• Phytosterols- Plant-derived nutrients that help lower cholesterol, increase immune system against cancer, improve urinary tract, and creates protective skin barrier 

• Squalene- Can be found in plants, vegetable oils, shark liver, and even humans produce it; it is a natural aid in cholesterol, a natural steroid hormone, and rich in vitamin D

• CoQ10- Strengthens heart, circulatory system, balances glucose levels, and improves energy

Here are the ingredients in my NEW Dr. Mercola's Certified Organic Body Butter:

Sweet Orange Oil- (India) A herb used for its essential oil. Rich in vitamin C. It also contains bioflavenoids like hesperidin that work in conjunction with vitamin C complimenting the antioxidant effects. All attributes of the orange is used. The peel contains phtonutrients like limonene which also provides antioxidants. This oil is so nutritious for your skin that it is used across the board for his skin care line.

Organic Shea Butter- (West Central Africa) This is an all-natural vitamin A cream. It is grown wild without the use of pesticides. It contains UVB protections as well as soothes the skin. It also can restore skin's natural elasticity. It allows your skin to absorb moisture from the air letting it stay softer longer. As a skin conditioner, it is high in unsaponifiables (type of fat).

Organic Cocoa Butter- Deriving from the cocoa bean, this also is a natural and ultimate moisturizer. It increases hydration, decreases skin roughness and scaling, supports UV damage control, improves blood flow, and vessel function. It allows skin to breathe while also putting up a thin barrier on the skin to seal moisture. It melts at body temperature allowing easy absorption. Also used in aromatherapy, cocoa butter has relaxing properties allowing you to relieve stress. It also known to boost your immune system!

Organic Virgin Coconut Oil- The ideal way to rejuvenate your skin! It protects against formation of damaging free radicals, and is also used to protect skin from blemishes, signs of aging, and overexposure to sun. It also strengthens skin's connective tissue. It removes your outer dead skin to make your skin smoother. It also penetrates to strengthen the deep tissues of the skin.

Organic Jojoba Oil- (Sonora Desert) This is a wax from a cold-pressed shrub called Simmondsia Chinensis. U.S. Native Americans use this to speed the process of healing and minimize scarring. It is very similar to the sebum your skin produces. It retains moisture and keeps skin's sebum producing which begins decreasing at age 20. For dry skin, it rapidly jump starts the sebum to produce more, and for oily skin, it slows down the sebum to give more balance to your skin giving it a silky feel. It also is nutritious in vitamin E, B-complex, Silicon, Chromium, Copper, Zinc, and Iodine. Its antioxidant properties give the body butter a long shelf life.

Organic Murumuru Butter- (Amazon Basins, Brazil) A wild plant that is extremely tough to harvest has prickly black spines all over the plant! It hydrates and

 moisturizes while allowing your body to retain water by creating a protective film. It also works to repair your skin's lipid barrier. It is rich in oleic acid which aids moisture retention. This is fairly traded and allows income for the region creating economic independence.

Organic Ride Bran Extract- This is where 65% of this grain's nutrients are. It contains over 100 known antioxidants. They are one of the best ways to consume vitamin E complex, vitamin B complex, and gamma-oryzanol (only found in rice bran). Rice bran also has phytonutrients like phytosterols, CoQ10, and IP6. It has also is known for binding oil and water together. For skin care purposes, it also promotes collagen formation, treats dry skin, has smooth spread ability, and a natural peroxide.

Organic Palm Oil- A nutrient dense oil containing antioxidants, beta-carotene, vitamin A, tocotrienols (potent vitamin E). Vitamin E is the major soluble antioxidant in your skin. It also contains phytonutrients like phytosterols, squalene, CoQ10, and carotenoids. It is a renewable source that is also biodegradable and emits no carbon dioxide in the air.

Organic Aloe Vera Juice- The mot nutrition-packed and biologically-alive liquid on the entire planet. It has over 130 biologically alive compounds, 34 amino acids, and

 has an average pH balance of 4.55. It dates back to use in the days of Cleopatra. It soothes, supports immune system function, produces collagen and elastic, contains a powerhouse of minerals, vitamins A, B1, B2, B6, B12, C and E, folic acid and niacin, and it is an amino acid building block.

These are the top eight ingredients in the my NEW body butter! The other ingredients are:

• Purified Water

• Denatured Grain Alcohol- "Denatured" makes it undrinkable.

• Beeswax- This is a wax very similar to your own skin wax.

• Organic Soy Lecithin

• Xantham Gum

I am trying to choose early on what will aid my skin in maximum beauty. I am learning ingredients and sharing with you, my friend! Some other ingredients that are so amazing for your skin will be continued in Part 5. I want to break it up because it is so much information. I do not want you to feel overwhelmed. I am excited to learn what all is available and happy that you care for yourself as much as I do! Yay us!