One of the best ways to avoid emotional eating is to plan ahead and have other outlets for your emotions. That way you are ready and able to deal with emotions in a healthier way. One of my ways of dealing with emotions is writing on my computer, whether it is articles or blog posts or connecting with people on Twitter or Facebook or through email, I have found the computer to be a great tool in my weight loss success plan. So imagine my dismay when I am without a computer because it crashes. Then imagine, after buying a new computer, less than 2 months later the NEW one crashes--the morning I am leaving for a trip to help my 80-something mother through a surgery and multiple doctors’ visits.
Whew. I was not a happy camper.
Sure I had some other alternatives such as going for walks and talking to my family back home, but the computer and writing are such an integral part of my process that losing that outlet was a big blow for me. And I confess: I ate. A lot.
But the point isn’t really about what I could have done differently, what I could have done better; it isn’t about pointing out my flaws; it certainly isn’t about beating myself up for not being perfect.
The point is just that…I’m not perfect…and that’s okay! We don’t have to be perfect in order to be healthy. Truth is, being perfect is not only not possible for mere humans, it isn’t really healthy to strive for perfection as the goal. I know this because for many, many years that is exactly what I tried to do. And when I fell short of that goal I was really hard on myself and I either was super-critical or I just gave up on all attempts to be healthy…usually I did both! While I was labeling myself as a “perfectionist” I was really setting myself up for failure and then getting mad at myself when the inevitable happened.
My mother’s surgery went well (thanks for asking), I’m back home now, my new (and newly repaired) computer is as well, and I have brought a few extra pounds with me as a souvenir of the trip. It isn’t the end of the world…it isn’t even the end of my wardrobe, although things are a bit tighter than I’d like.
So now I can get back to dealing with my emotions in a more healthy way than by eating. But you know what? I’m not kicking myself about the eating…it definitely was a tool I used to help me through a challenge. Whether there were better tools available or not is actually beside the point. Now that I am home in an environment where I feel a bit more in control, I can go back to doing the things that I know work for me in the long run.
This trip was the perfect storm for me…allowing me the chance to eat for purely emotional reasons…and I came out of it, a bit battered but intact! I know that there will be more storms in the future and some I will weather fine and others will toss me around a bit. That is part of what life is about…it is about the long haul, not the single storm.
Ironically, by letting go of the need to be perfect I am able to accept who I am and realize that I am still a good person who deserves health…a person who can take it one step at a time, even if once in a while those steps run a little backwards! The journey to permanent weight loss is not a straight path. This experience reinforces for me that I am on the right path, that by loving myself enough to be gentle with my transgressions I will come out of it faster and healthier…and weighing less, too!
Wednesday, August 25, 2010
Wednesday, August 4, 2010
Dump Diet Soda for Health and Weight Loss Success
It may seem to some that the suggestion to dump the diet soda goes against the idea of losing weight. The truth is that diet sodas do NOT help you lose weight. The reasons why may be controversial, but here are some of the facts behind soda...diet and non...that might just burst your soft drink bubble.
Bone Killers: some sodas will actually take calcium out of your bones. Sodas with caffeine seem to be the biggest culprits here...whether the soda is diet of regular doesn't seem to matter.
Diabetes Risk: even one diet soda a day is linked to a increased odds of risk of both Type 2 Diabetes and heart disease. Research has not conclusively shown why, but one possibility is the caramel flavoring in cola, which actually affects the boy at a molecular level and inhibits the ability to process sugar.
Weight Gain: yep, diet sodas can actually lead to weight gain because they increase carbohydrate cravings and get us used to taking in super sweet substances.
High-Fructose Corn Syrup: switching to regular soda is not necessarily healthier...most are filled with HFCS which is complete void of nutrition, spikes the body's blood sugar levels and get us on the simple carb roller coaster ride of wanting more carbs to help fight the fatigue caused by the inevitable sugar crash.
The healthiest solution is to drink lots of clean, pure water. Although tap water is "safe" I filter mine to get rid of the chemicals that municipalities put in it to make it safe.
Sometimes plain water is just not enough though, so if you want some flavor to your drink here are some of my favorite suggestions:
Don't think you can cut out the soda habit entirely? Try cutting it in half! Get your taste buds used to less sweet by splitting the soda pop with club soda or Perrier. Alternate plain water with a bubbly drink to reduce the number of sodas in a day.
Remember, improving your health and losing weight permanently is a gradual process. Don't expect to make the change in a day...keep at it and find the balance that works for you...and don't be surprised to see you have actually lost weight once you've dumped the diet soda habit!
Bone Killers: some sodas will actually take calcium out of your bones. Sodas with caffeine seem to be the biggest culprits here...whether the soda is diet of regular doesn't seem to matter.
Diabetes Risk: even one diet soda a day is linked to a increased odds of risk of both Type 2 Diabetes and heart disease. Research has not conclusively shown why, but one possibility is the caramel flavoring in cola, which actually affects the boy at a molecular level and inhibits the ability to process sugar.
Weight Gain: yep, diet sodas can actually lead to weight gain because they increase carbohydrate cravings and get us used to taking in super sweet substances.
High-Fructose Corn Syrup: switching to regular soda is not necessarily healthier...most are filled with HFCS which is complete void of nutrition, spikes the body's blood sugar levels and get us on the simple carb roller coaster ride of wanting more carbs to help fight the fatigue caused by the inevitable sugar crash.
The healthiest solution is to drink lots of clean, pure water. Although tap water is "safe" I filter mine to get rid of the chemicals that municipalities put in it to make it safe.
Sometimes plain water is just not enough though, so if you want some flavor to your drink here are some of my favorite suggestions:
- Add a splash of 100% fruit juice
- Toss in some fresh berries (or frozen if you want a chill)
- Squeeze in a little lemon or lime juice
- Throw in some ice cubes made from juice or with berries hidden inside
- Brew some green or herbal tea...chill it for a summertime treat
Don't think you can cut out the soda habit entirely? Try cutting it in half! Get your taste buds used to less sweet by splitting the soda pop with club soda or Perrier. Alternate plain water with a bubbly drink to reduce the number of sodas in a day.
Remember, improving your health and losing weight permanently is a gradual process. Don't expect to make the change in a day...keep at it and find the balance that works for you...and don't be surprised to see you have actually lost weight once you've dumped the diet soda habit!
Tuesday, August 3, 2010
Reject Aspartame by Any Name for Weight Loss Success
Seems the manufacturers of Aspartame have gotten a new marketing company...one that has figured out that American consumers have realized that Aspartame is not a healthy substitute for sugar.
Have they reformulated the product to make it safer? No.
They've given it a new name!
Now on the shelves is "AminoSweet" but while it may have a new name, it is the same old Aspartame. NutraSweet is one of the old names...still found on many shelves.
Aspartame has been out for many years...and some people believe that it is safe...but the truth is that even back in 1991 reports showed at least 62 side effects from ingestion of Aspartame. These side effects include:
That is one of the reason I tell you if you are going to have something sweet, have the real deal!
Most of us know that Aspartame is in diet soda (which, again, do NOT help you lose weight...even Dr Oz and his partner Dr Roizen agree with me on this one!) Did you know that Aspartame is also in many diabetic products, diet foods, and even breakfast cereal???
Aspartame can also be found in OTC and prescription medications, vaccines and even vitamins!
You may not be able to control the intake of Aspartame in medicine, but you definitely can make sure you aren't getting it in the food and drink your purchase. Read the label and avoid Aspartame by any name!
Have they reformulated the product to make it safer? No.
They've given it a new name!
Now on the shelves is "AminoSweet" but while it may have a new name, it is the same old Aspartame. NutraSweet is one of the old names...still found on many shelves.
Aspartame has been out for many years...and some people believe that it is safe...but the truth is that even back in 1991 reports showed at least 62 side effects from ingestion of Aspartame. These side effects include:
- Joint Pain
- Nausea
- Vomiting
- Convulsions
- Seizures
- Cravings
- Weight Gain
That is one of the reason I tell you if you are going to have something sweet, have the real deal!
Most of us know that Aspartame is in diet soda (which, again, do NOT help you lose weight...even Dr Oz and his partner Dr Roizen agree with me on this one!) Did you know that Aspartame is also in many diabetic products, diet foods, and even breakfast cereal???
Aspartame can also be found in OTC and prescription medications, vaccines and even vitamins!
You may not be able to control the intake of Aspartame in medicine, but you definitely can make sure you aren't getting it in the food and drink your purchase. Read the label and avoid Aspartame by any name!
Monday, August 2, 2010
Sweeter Than Honey Weight Loss Challenge
Many folks in efforts to be more health conscious and consume fewer processed foods are making the move towards honey rather than white sugar.
This is a good idea in that honey has small amounts of minerals, enzymes, amino acids and even vitamins as well as being very easy to digest. Consuming honey from your local area can also help you fight allergies.
Eating honey after a workout can actually help refuel your body when combined with a protein...and adding small amounts of honey to the water you drink during a grueling workout (not a walk around the block) can help keep your energy up.
Honey doesn't seem to put most of us on the roller coaster ride of the massive sugar high and subsequent crash that refined sugar does...although I wouldn't eat massive quantities to test that theory!
So what is the weight loss challenge with this sweet foodstuff? It isn't with the real honey...it is with the faux honey...the imposters out there.
I'm a big label reader, but when it comes to the "honey bear" I always assumed he (she?) was filled with the healthy nectar. Turns out that may not be the case...
According to the National Honey Board packages that are strikingly similar to the real honey bear are making their way onto our grocers' shelves...filled with honey-flavored syrup--there may be little to no honey in them thar b'ars!
Is nothing sacred?
Sugar always poses a big challenge to folks wanting to reach their health, fitness and weight loss goals...and we read lots of labels knowing that sugar is hidden in so many packaged products...but we may have been lax when it comes to reaching for the bear or other honey packages.
The good news is reading a label to check for honey purity is easy...if it's real there's only 1 ingredient: honey!
This is a good idea in that honey has small amounts of minerals, enzymes, amino acids and even vitamins as well as being very easy to digest. Consuming honey from your local area can also help you fight allergies.
Eating honey after a workout can actually help refuel your body when combined with a protein...and adding small amounts of honey to the water you drink during a grueling workout (not a walk around the block) can help keep your energy up.
Honey doesn't seem to put most of us on the roller coaster ride of the massive sugar high and subsequent crash that refined sugar does...although I wouldn't eat massive quantities to test that theory!
So what is the weight loss challenge with this sweet foodstuff? It isn't with the real honey...it is with the faux honey...the imposters out there.
I'm a big label reader, but when it comes to the "honey bear" I always assumed he (she?) was filled with the healthy nectar. Turns out that may not be the case...
According to the National Honey Board packages that are strikingly similar to the real honey bear are making their way onto our grocers' shelves...filled with honey-flavored syrup--there may be little to no honey in them thar b'ars!
Is nothing sacred?
Sugar always poses a big challenge to folks wanting to reach their health, fitness and weight loss goals...and we read lots of labels knowing that sugar is hidden in so many packaged products...but we may have been lax when it comes to reaching for the bear or other honey packages.
The good news is reading a label to check for honey purity is easy...if it's real there's only 1 ingredient: honey!
Saturday, July 31, 2010
Cruising for Weight Loss
If you want to improve your health, whether that is by losing weight or healing an illness or injury, and you like to cruise, then consider the
Explore the beautiful Caribbean with these Ports of Call:Ft. Lauderdale , Florida , Half Moon Cay , Bahamas , Philipsburg, St. Maarten, and San Juan , Puerto Rico . Spend a week with your favorite authors who inspire, motivate, and challenge you to reach your greatest potential! Choose from five extraordinary workshop programs throughout seven incredible days at sea.
My friends at Hay House are offering my readers 20% off registration! Cabins are limited so click here to register!
Speakers include:
For more information about the cruise, click here...but to get your 20% off, be sure to to put Priority Number 156 on the registration form...or call call 888-259-9191 ext.1239 Ericka or ext.1262 Adam and mention Priority Number 156
January 28 – February 4, 2011
The cruise is a private charter by Hay House...the publisher of many of my favorite books, CDs and DVDs...(if you want to see just some of their offerings that I recommend, click here)Explore the beautiful Caribbean with these Ports of Call:
My friends at Hay House are offering my readers 20% off registration! Cabins are limited so click here to register!
Speakers include:
- Dr. Wayne Dyer
- Gregg Braden
- Sonia Choquette
- John Holland
- Denise Linn
- Caroline Myss
- Cheryl Richardson
- Brian Weiss, M.D.
- Reid Tracy
- Lisa Fugard
- Margarete Nielsen
For more information about the cruise, click here...but to get your 20% off, be sure to to put Priority Number 156 on the registration form...or call call 888-259-9191 ext.1239 Ericka or ext.1262 Adam and mention Priority Number 156
*Please note: this offer is valid for new bookings only and cannot be combined with any other discounted offer. The discount is applicable to those attending the seminar programs only. Offer applies to the first two passengers in the cabin and is not applicable to third or fourth passengers sharing cabin. $650 cancellation fee applies through 11/11/2010. No refunds from 11/12/2010 through date of sailing.
Friday, July 30, 2010
Losing Weight is Not a Math Equation
Lots of so-called "experts" will tell anyone who is trying to lose weight that it is simply a matter of consuming fewer calories than you expend. These "experts" make it sound like weight loss is a math equation.
Having dieted most of my life and calculated calories, fat grams, carbs and just about anything else one can calculate, I can tell you that weight loss success is definitely NOT a simple math equation.
The math equation myth prevails despite evidence by millions of people like me. We are accused of cheating. We are accused of being lazy. We are told we just aren't counting everything that we are eating. We are accused of lying.
The math equation myth goes hand in hand with the diet myth. Neither is right, it isn't simply math and diets don't work either. Neither take into account human beings and our infinite variety.
In my book, Refuse to Diet: Weight Loss Success Starts with Your Mind...Not Your Mouth I explain more about some of the diet myths and why they are fact, not fiction...but still countless people just don't believe that there is any other explanation, they WANT to believe that is just math.
Except for those of us caught up in the math equation nightmare, of course.
What I find ironic is that many of the "experts" who claim you just have to expend more calories (work out more) or consume fewer calories (eat less, or eat lower calorie foods) will be the very same people who will then say on national television that we hold onto weight when we are stressed!
Hello??? Which is it, folks? Don't try to tell me that it is math and then excuse 1 person because of stress. Math is math. Math is not biased. Math doesn't give a *&#$ about your stress level. This is why mathematicians love math. This is why the rest of us do not.
Are there extenuating circumstances that can cause you to either gain weight or not lose weight despite your efforts to exercise and eat fewer calories? You betcha!
OK, there's the infamous aforementioned stress for one. Weather can actually also affect your weight loss. Whether or not you drink ample water will affect the number on the scale...and water has zero calories so that would not figure into any math equation. Some medical conditions and medications will affect your weight. Traveling, eating different foods, or eating more salt than normal...these can all affect your weight temporarily. And of course when you are building muscle while you lose fat (a good combination to go after) there will be times when your pounds will go up, even though your fat content will be dropping. Beyond all that, the source of calories is an important factor on whether or not you lose weight...and especially if you can keep it off.
These are just some of the weight loss challenges we face that dispute the math-equation theory.
I say none of this to discourage your from improving your health.
I say it to free you from the tyranny of the scale! There are no health benefits to staying obese. There are tons of health benefits for improving your health by improving your eating and moving your body more--even if you don't drop a single pound!
To lose weight successfully, permanently, you must work on your mindset. You must believe that it is possible and that you are worth it...and the number on the scale has no bearing on your value as a human being!
You must eat food that nourishes and fuels you body. The same number of calories consumed can have a different impact on your health and your weight depending on where those come from. You can eat zero fat and not lose weight...because your body needs some fat in order to lose fat. You can count calories every day but if the calories don't count you won't be healthy or have a sustained weight loss.
If you are struggling with losing weight I suggest you start with your mindset. Once you have that straight then weight loss happens naturally. If you find that you aren't dropping weight and you have made sure there is not a medical reason for it (for example, did you know that diabetes medication almost always makes a person GAIN weight?) and you truly have excess fat to drop, then
Having dieted most of my life and calculated calories, fat grams, carbs and just about anything else one can calculate, I can tell you that weight loss success is definitely NOT a simple math equation.
The math equation myth prevails despite evidence by millions of people like me. We are accused of cheating. We are accused of being lazy. We are told we just aren't counting everything that we are eating. We are accused of lying.
The math equation myth goes hand in hand with the diet myth. Neither is right, it isn't simply math and diets don't work either. Neither take into account human beings and our infinite variety.
In my book, Refuse to Diet: Weight Loss Success Starts with Your Mind...Not Your Mouth I explain more about some of the diet myths and why they are fact, not fiction...but still countless people just don't believe that there is any other explanation, they WANT to believe that is just math.
Except for those of us caught up in the math equation nightmare, of course.
What I find ironic is that many of the "experts" who claim you just have to expend more calories (work out more) or consume fewer calories (eat less, or eat lower calorie foods) will be the very same people who will then say on national television that we hold onto weight when we are stressed!
Hello??? Which is it, folks? Don't try to tell me that it is math and then excuse 1 person because of stress. Math is math. Math is not biased. Math doesn't give a *&#$ about your stress level. This is why mathematicians love math. This is why the rest of us do not.
Are there extenuating circumstances that can cause you to either gain weight or not lose weight despite your efforts to exercise and eat fewer calories? You betcha!
OK, there's the infamous aforementioned stress for one. Weather can actually also affect your weight loss. Whether or not you drink ample water will affect the number on the scale...and water has zero calories so that would not figure into any math equation. Some medical conditions and medications will affect your weight. Traveling, eating different foods, or eating more salt than normal...these can all affect your weight temporarily. And of course when you are building muscle while you lose fat (a good combination to go after) there will be times when your pounds will go up, even though your fat content will be dropping. Beyond all that, the source of calories is an important factor on whether or not you lose weight...and especially if you can keep it off.
These are just some of the weight loss challenges we face that dispute the math-equation theory.
I say none of this to discourage your from improving your health.
I say it to free you from the tyranny of the scale! There are no health benefits to staying obese. There are tons of health benefits for improving your health by improving your eating and moving your body more--even if you don't drop a single pound!
To lose weight successfully, permanently, you must work on your mindset. You must believe that it is possible and that you are worth it...and the number on the scale has no bearing on your value as a human being!
You must eat food that nourishes and fuels you body. The same number of calories consumed can have a different impact on your health and your weight depending on where those come from. You can eat zero fat and not lose weight...because your body needs some fat in order to lose fat. You can count calories every day but if the calories don't count you won't be healthy or have a sustained weight loss.
If you are struggling with losing weight I suggest you start with your mindset. Once you have that straight then weight loss happens naturally. If you find that you aren't dropping weight and you have made sure there is not a medical reason for it (for example, did you know that diabetes medication almost always makes a person GAIN weight?) and you truly have excess fat to drop, then
- Reduce your stress
- Reduce your salt intake
- Increase your pure water intake
- Be sure the calories you are eating are the right ones
Wednesday, July 21, 2010
InexpensiveTools for Health and Weight Loss Success
We all can use some toys, *ahem*, tools to help us in our quest for health and weight loss...but knowing what products are worth it, are safe, give you results can be a challenge...and then there's the cost.
Well...one of my favorite stores, Gaiam, is offering a sale and I wanted to give you a heads up! (Don't you just love a sale???)
If you aren't familiar with Gaiam, here are some of the reasons I love them:
Yoga kit for beginners...includes a mat, block, strap and workout DVD by yoga guru Rodney Yee. This mat is different because it is marked to help you know where to put your feet and hands during poses...awesome for beginners when you can't have a teacher right there correcting your position! Fitting with the Refuse to Diet theory, these workouts are geared to be 20 minutes in length so ANYONE can fit it in to their schedule. Sale price for the kit is $12.98 (that's about what I paid for my basic yoga years ago!) A small price to pay for a great tool that can help you get in some great exercise and vary your routine...which is one of the best ways to meet your fitness and weight loss goals.
"CorePlus Reformer" this piece of equipment simulates the workout you'd get with a Pilates reformer...developed in conjunction with Pilates pro Mari Winsor (Winsor Pilates anyone?) you get the reformer and instructional DVD...note, they're telling me inventory is limited on this one, so hurry if you want the benefits of a Pilates workout in your own home...for under $30!!! Small and easy to pack you can take this with you on vacation or business trips.
Adjustable Yoga Sandals help stabilize and align your body and also stretch your feet and toes (if you have any toes that touch or cross over this can help but note it may take a little getting used to!) This is another Limited Inventory item and at only $32 I can see why!
Deep Penetrating Light Therapy OK, this is a bit pricier...but if you have health issues like depression, muscle or joint pain this RED and infrared light therapy machine may be the ticket...the light goes deep into the tissue and stimulates endorphins (those feel good chemicals) which helps block pain. The light also stimulates cell regeneration which can reduce wrinkles...less pain AND fewer wrinkles? Sounds good to me. Normally $369 but use the code "JULYSAVINGS" and get $30 off! BTW...this is FDA approved...and can be used on your face, arms, legs...we all want to look as youthful as possible and if aches and pains are keeping you from moving your body (pain is one of my biggest weight loss challenges!) this could be just the ticket.
Wooden Drying Rack I debated whether to include this...after all it really won't help you lose weight...but I love mine and you can save $10 so I thought what the heck...it saves energy and space...I get to dry clothes in a compact space and not have them shrink...AND they don't wear out as fast as when you put them in the drier so I save money that way too. Remember to use the code "JULYSAVINGS" when checking out
Not sure what you want, go to Gaiam and look to see what other deals they have...you'll see my BalanceBall Chair on the cover (among other things) but remember, this sale ends MONDAY!
Did I tell you, be sure to use the code "JULYSAVINGS" at checkout? That way you get the best deal so don't forget...and share the savings by telling a friend...maybe a new workout buddy? Then come back and tell us what you got and how you like it...
Well...one of my favorite stores, Gaiam, is offering a sale and I wanted to give you a heads up! (Don't you just love a sale???)
If you aren't familiar with Gaiam, here are some of the reasons I love them:
Loads of cool Fitness Products from clothes & shoes to exercise equipmentNow through next Monday (July 26) Gaiam is having a sale on a variety of items that will help you reach your health and fitness and weight loss success goals...here's some of my favorites:
Oodles of Health Products whether you are looking for pain relief, massage, alternative therapies
Variety of product types--videos, books, hard-to-find products
Environmentally conscious Green Products (recycled or natural elements= low impact on the earth)
Yoga kit for beginners...includes a mat, block, strap and workout DVD by yoga guru Rodney Yee. This mat is different because it is marked to help you know where to put your feet and hands during poses...awesome for beginners when you can't have a teacher right there correcting your position! Fitting with the Refuse to Diet theory, these workouts are geared to be 20 minutes in length so ANYONE can fit it in to their schedule. Sale price for the kit is $12.98 (that's about what I paid for my basic yoga years ago!) A small price to pay for a great tool that can help you get in some great exercise and vary your routine...which is one of the best ways to meet your fitness and weight loss goals.
"CorePlus Reformer" this piece of equipment simulates the workout you'd get with a Pilates reformer...developed in conjunction with Pilates pro Mari Winsor (Winsor Pilates anyone?) you get the reformer and instructional DVD...note, they're telling me inventory is limited on this one, so hurry if you want the benefits of a Pilates workout in your own home...for under $30!!! Small and easy to pack you can take this with you on vacation or business trips.
Adjustable Yoga Sandals help stabilize and align your body and also stretch your feet and toes (if you have any toes that touch or cross over this can help but note it may take a little getting used to!) This is another Limited Inventory item and at only $32 I can see why!
Deep Penetrating Light Therapy OK, this is a bit pricier...but if you have health issues like depression, muscle or joint pain this RED and infrared light therapy machine may be the ticket...the light goes deep into the tissue and stimulates endorphins (those feel good chemicals) which helps block pain. The light also stimulates cell regeneration which can reduce wrinkles...less pain AND fewer wrinkles? Sounds good to me. Normally $369 but use the code "JULYSAVINGS" and get $30 off! BTW...this is FDA approved...and can be used on your face, arms, legs...we all want to look as youthful as possible and if aches and pains are keeping you from moving your body (pain is one of my biggest weight loss challenges!) this could be just the ticket.
Wooden Drying Rack I debated whether to include this...after all it really won't help you lose weight...but I love mine and you can save $10 so I thought what the heck...it saves energy and space...I get to dry clothes in a compact space and not have them shrink...AND they don't wear out as fast as when you put them in the drier so I save money that way too. Remember to use the code "JULYSAVINGS" when checking out
Not sure what you want, go to Gaiam and look to see what other deals they have...you'll see my BalanceBall Chair on the cover (among other things) but remember, this sale ends MONDAY!
Did I tell you, be sure to use the code "JULYSAVINGS" at checkout? That way you get the best deal so don't forget...and share the savings by telling a friend...maybe a new workout buddy? Then come back and tell us what you got and how you like it...
Subscribe to:
Posts (Atom)
