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Raw Foods Class...

Sunday, January 26, 2014

I made it back from Florida! I couldn't get wifi the last couple of days there, so I just finished my last coaching session. I learned that I need to maintain urgency and live like it is impossible to fail.

I decided to mix my diet up. Thursday I went with my mother and husband to a raw foods class, taught by a raw foods lifestyle coach. She was 51 and in excellent shape. She has been eating this way for over 20 years. Her son, around 8 years old was with her. I watched him eat dried seaweed for a snack.

I am going to try to summarize what I learned. I am going to share my notes with you, and warn you ahead - it will be a bouncy read! I will also give you her web site if you want to learn more. She loves to share information - emailed me tons of articles after I left.

A raw food diet is one that centers around raw vegetables and raw fruit and nuts. It is a plant-based lifestyle. Meat, poultry and fish are not part of the diet. Vegetables and fruit are not cooked. Dehydrated vegetables and fruit are okay. And, organic is preferred. Especially if it is apples, grapes and bananas.

She said to pick the % of raw vs cooked that we would feel comfortable starting with. (50%/50% or 75%/25%, etc)

During the class we ate celery stalks (cleanses palate) and dates (for energy). We also had "ice cream" made of frozen banana, raw chocolate, cocoa nibs, raw almonds, raw carob, vanilla, honey, dates and coconut oil.
My husband actually liked it!

The goal is to eat 80% carbs, 10% fat, and 10% protein.

Look for foods that say "raw", "cold pressed", "virgin".

One biggie is not to have carbs and protein in the same meal.
So, if you are still eating some meat, fish or poultry, don't eat it with a potato or rice - eat is with veggies. If you are eating rice or potato, eat veggies with it.

If you want to lose weight, eat alkaline, raw and super foods.
If you are eating for health and are at your goal weight or in the maintenance stage, eat organic, raw, vegan, alkaline and super foods.
If you want to detox, drink alkaline vegetable juices and super foods.
If you are focused on environment, eat organic, local, in season, fresh/raw (unprocessed).

Frozen fruit is ok.

One of the best foods you can eat is kale. She dried them at 50 degrees then spraying a little extra virgin olive oil and sprinkled spice on them. We tried them and they were quite good. She told us she eats 6 heads of lettuce per day! It is filled with water.

Start your meal eating fruit and don't eat cooked food with fruit.

Buy non-irradiated herbs.

Cook with coconut oil.

She also talked about not drinking water out of a plastic bottle, and suggested drinking it out of glass. She had sliced fruit in her water (peaches, blueberries and pineapple). Purified water is better than spring water.

She suggested that we watch several movies...
1. "Tapped" (about water)
2. "Fat, Sick and Nearly Dead"
3. "Forks Over Knives"
4. "Rescue Engine 2 Kitchen"

She also recommended the book "20/10/10" by Dr Douglas Graham.

Oils are also important. The fastest absorption is the bottom of your feet.

We tried "citrus" which is an energy enhancer.

"solace" is calming and you can put drops in your water.

"frankincense" stops the proliferation of cancer cells.

"on guard" helps prevent illnesses. you put a drop on the palm of your hand and rub them together. It smells like cloves.

"Past tense" goes on the back of your neck to stop a headache.

"peppermint" oil can be used for headaches or hot flashes (put on back of neck)

She also recommended buying PH test strips at the drug store to test your alkaline level. You want it to be at 7.35 Processed food, animal protein and refined sugar can make you too acidic. She suggests testing your urine for at least 2 weeks.

The raw foods lifestyle coach's name is Shari Leiterman.

Her web site is
Her facebook address is
If you are interested in oils; go to

I hope that gives you some useful information.

She recommended the book "Modern Essentials" (oils)

So, today I bought a juicer/shaker/kneader at Walmart on sale for $79.95
I also bought a coffee grinder to grind nuts. I bought a bunch of veggies and am going to give it a try. I have been eating a lot of salads. I still like my soup and my oatmeal in the morning, so I thinking I will start with 50%/50%. I also like fish, so I don't think I will ever get to 100%, but I am making sure I don't eat a carb with a protein!
I liked the oils, so I think I will pick some up.

Have a great week!

  Member Comments About This Blog Post:

SMITTY4RL 1/28/2014 7:35AM

    Thanks for the info! I really need to look outside my usual veggies--kale being a prime example. The raw food diet is not something I think I could stay on for too long, but who knows? Never really tried. Thanks, too, for the link! Good luck with this change of life!

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SPEEDYDOG 1/28/2014 7:29AM

    I am a great believer in carbohydrates and the nutritional value of fresh fruits and vegetables. Many years ago I tried low carb diets and felt terrible.

For me, I would be concerned there would be too many ways to "blow it" on such diet. However, permanent positive change takes a lifestyle adjustment. I wish you great success.

Thanks, Bruce

emoticon emoticon emoticon

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FUSIONFITNESS3 1/28/2014 1:34AM

    Sounds like you had an interesting class giving you "food" for thought on your ways of approaching a healthier approach to eating. I don't believe I would be able to follow a raw foods approach but good for you being open to giving it a try. Would love to hear how it works for you. Hope you find a balance which brings you the healthy results you are looking for.

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_RAEVEN_ 1/27/2014 11:43PM

    I admire anyone who can go raw. Good luck to you and let us know how it goes. emoticon

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MBTEPP 1/27/2014 9:26AM

    Great approach! I started my journey on a juice fast for 15 days, continued juicing for months with juice for breakfast, and never introduced meats and dairy into my diet.

"Fat, Sick and Nearly Dead" is very powerful. I should go back a review the documentary. I followed Joe for a good year. Good luck with your juicer. We make fresh lemonade with it, and it is awesome. I juice a butternut squash and sprinkled with pie spice. Yum. So much you can do with a juicer.

I have so much more energy because of the whole foods approach.

Kale - I cannot say enough about consuming this produce. It should be a super food.

I am going to look at "Tapped." Thanks for posting the link.

Have fun, explore, and I cannot tell you why guys get into juicing, but my DH did big time:) It was great to do it together.

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SHERYLP461 1/27/2014 9:00AM

    Raw Food is an interesting way to eat. I do embrace raw, however I do not like the high glycemic count of many of the ingredients. I do however use the recipe's for the veggies that are low. I think cutting back so low on any one food group is harmful to our health. Remember the no fat fiasco a few years back?

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IFDEEVARUNS2 1/27/2014 8:39AM

    Good luck!

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NEW_PARADIGM 1/27/2014 8:05AM

    Thanks for taking the time to share what you learn! I admire your willingness to embrace new things and step outside of 'norms' to find what works for you. I went all-in on the vegan route for nearly two years and that high of a carb intake it ended up being a disaster for my body, at least in the state it is in now. I still apply a lot of what I learned in reading and studying much of the related literature and movies, but had to find my own other route that's ending up being quite a different menu (with the the types of results I was looking to achieve with vegan). Listen to your body as you work into this!

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    I agree with the "raw" concept but all or nothing diets can cause nutritional issues. There is a school of thought that multivitamins do not do what we think and cannot be relied upon to make up what we exclude from our diets.
The oils have been used for centuries.
Her urine pH discussion is a bit shakey. You body processes foods at a specific rate to a specific pH. Most of the adjusting goes on inside your bloodstream prior to filtering into your kidneys and changes at different times of the day. Unless you are eating large masses of a particular food, you wouldn't see much of an effect.
Hope she told you when to test.

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BEWELL48 1/26/2014 10:29PM

    The oils sound interesting. I have a great whole Foods in my town. Wonder if they sell the oils.
Couldn't do the six heads of lettuce a day! Are you kidding me? Yikes!

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LIVE2RUN4LIFE 1/26/2014 10:00PM

    Aren't veggies carbs?

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JAXMOMMY 1/26/2014 9:56PM

    I'm pretty sure I will never go all raw or all vegan, but it is interesting. I believe it has alot of good qualities, but I "witnessed" a Spark Friend die from cancer because she believed eating raw would cure it. She died in alot of pain too. So sad. I'm interested in the oils. I like the idea of natural over chemical, but I know when I need medication and when not! But, eliminating some chemicals can only help! Thanks for sharing your knowledge! Exciting to learn something so new and interesting on vaycay!

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Distinguish Between The Cause and The Effect & A Report From Florida...

Tuesday, January 21, 2014

Today's topic on was Cause and Effect.

We first must distinguish between the two. Siebold uses "laziness" as an example. Some people blame laziness for their obesity. Siebold explains how this is an effect of not believing that one can succeed. If one believes they can succeed, they will eat better and exercise which in turn will banish laziness.

Belief is the cause, behavior is the effect.

I must attack the cause of the problem.

Do I have what it takes?

HECK YES!! I do have what it takes! And so do you - if you didn't you wouldn't be on this site, taking advantage of this resource.

So, together, let's pay close attention to our actions and thoughts surrounding food.

We can do this!

On another note, today my husband was feeling a lot better so we went on our annual bike ride around Sanibel Island. It was a little chilly and rained most of the time, but we didn't let that stop us.

We took different bike paths this time and saw houses we haven't seen before. We also went to JN Darling Wildlife Refuge

It was a beautiful eight mile through the refuge. We saw flamingos, pelicans, egrets, swans and an assortment of other birds.

We looked for alligators but didn't see any (must have been too cold).

We also biked to the Sanibel Light House.

We saw many dolphins swimming in the bay. The battery in my phone died so I couldn't get a video :(

Anyway, at the end of the day we biked over 3 hours. It was so nice to get outside and get fresh air. We kept getting texts and calls from our sons and work = they got bombed with a snow storm in Delaware and Maryland. We were quite happy to miss it!

We went to dinner at the Bubble Room. It is quite an unusual restaurant on Captiva Island, Florida. The food is delicious.

So, we were supposed to fly home tomorrow. Right now flights are delayed.
My husband went online to Frontier and found that we could change our flight to Friday for free due to the bad weather. We changed it! We will stay with my parents in Punta Gorda for two days.


And, to my Sparkfriends up North - stay warm!

  Member Comments About This Blog Post:

SABLENESS 1/26/2014 9:42PM

    Glad you got some more vacation in! We love biking around too.

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TX_WILDHEART 1/24/2014 7:40PM

    Loved your blog. It sounds like an awesome bike ride. Hopefully when my ears get better Ill do something similar. Thanks for the blog and stay safe on your extra stays.

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SPEEDYDOG 1/24/2014 9:02AM

    Very nice blog. I like Florida because I was born and raised in landlocked Colorado. My wife hates Florida because she was born and raised in Florida.

It is cold and snowy in Colorado but that is normal. Houses are well insulated with great heating systems. The power grid is totally resistant to ice, snow and wind. The Colorado Department of Transportation has a bazillion snowplows and mountains of sand. Denver International airport has a truly awe-inspiring snow removal system and an amazing aircraft de-icing capability.

But I lived in Maryland and Texas before returning to Colorado and have been grounded due to bad weather all over the eastern US. Oh brother, is that different than the winter playground of Colorado. In the east, the power infrastructure is old and more fragile. Roads become icy and stay that way. And the sun is nowhere to be seen. Snow turns into icy glaciers that just lays around until Spring.

Colorado is a sunny place. The snow is soft and powdery. Roads and highways are dry and clear.

I like your graphic, "You cannot outrun your fork"! Exercise cannot make up for a poor diet. However, even with a poor diet, exercise is still better than being a couch potato!

Thanks, Bruce

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    I am envious!

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INFLATED 1/23/2014 1:04PM

    It is beautiful there!

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FUSIONFITNESS3 1/23/2014 12:14AM

    Siebold does have a way of making us think doesn't he?
Your day on the island looks absolutely perfect. Love the beach photo. Lucky you...a few extra days in the warmer weather.

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JAXMOMMY 1/22/2014 11:24PM

    Hopefully you will miss the coldest of the cold! We even got some snow yesterday! Your day sounds grand despite the weather! Cause and effect? Hmmmm.....

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MBTEPP 1/22/2014 10:35PM

    Stairway to heaven! Great bike ride! What a detour!! Never mind about returning home, stay as long as the weather permits! Frontier sounds so much easier than Southwest was with our travel delays. Don't sweat the small stuff. emoticon

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_RAEVEN_ 1/22/2014 7:49PM

    What an absolutely beautiful sounding day and the pictures are great. emoticon
Siebold really has some tough love going on but he's right about everything he's said so far. I can sure see why so many people hate him.

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NEWKATHYNOW 1/22/2014 7:08PM

    This really made me think, thanks for posting it. Loved the pics. Be glad you missed the snow. We got right around 12" and it is bitterly cold!
Soak up the sunshine and bring it back with you!

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SISSYFEB48 1/22/2014 5:56PM

    Thanks for sharing the photos. Enjoy the extension.

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SPARKLED146 1/22/2014 4:22PM

    Florida sounds so wonderful! School closed early and evening activities cancelled here in Minnesota.
Thanks for posting the photos. Helps to warm me up a little! Enjoy the next two days!

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SMITTY4RL 1/22/2014 3:54PM

    Oh sheesh, I'm the poster girl for not being able to outrun a fork! But I'm getting better as I understand more. Hey, love the pics and wish I was there. It got up to ten degrees today! Have a great time!

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MESEATURTLE 1/22/2014 10:24AM


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MLH148 1/22/2014 10:01AM

    so Jealous!! Great weather, beautiful sites and I couldn't get my husband on a bike for anything! Have a great rest of your visit!

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IFDEEVARUNS2 1/22/2014 9:03AM

    I know it breaks your heart to be delayed. emoticon

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-WRKNG2ABTTRME- 1/22/2014 8:56AM


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SHERYLP461 1/22/2014 8:52AM

    Sounds like you are having a great time, we are on the East Coast, ut go to Punta Gorda often as DH brother has a winter home there.

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SLIMMERJESSE 1/22/2014 8:14AM

    Lovely photos. Thanks.

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JDOWM62 1/22/2014 8:01AM

    At least it sounds like you are stuck somewhere nice. It could be worse. Enjoy the extra vacation!!

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NEW_PARADIGM 1/22/2014 6:25AM

    What fun bike adventures! Enjoy the extra days of warm!

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LYNNIERN 1/22/2014 12:06AM

    Excellent blog. Great pictures. I hope you enjoy that extra time in Florida!


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INFLATED 1/21/2014 11:47PM

    I have to go to the doctor in the morning. I thought about canceling the appointment and rescheduling it, but I may as well get it over with. The cold is predicted for next week too. As long as the electric stays on and our vehicles run, we will be okay. A breakdown in this cold could be life-threatening.

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DOGLADY13 1/21/2014 11:05PM

    Enjoy Florida! It's snowing and very cold. I like the change in seasons, but winter really does seem to last longer than summer.

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Habit, Repeat, Habit, Repeat, Habit, Repeat...

Monday, January 20, 2014

First, I thought you would enjoy watching and hearing this little video of the little baby birdies running back and forth in the water.

Today I got a nice 3.5 mile run in this morning, and took a beautiful 3 mile walk this afternoon along the coast of Captiva Island, Florida.

My collection of shells:


Today's coaching session focused on "habits". I have to say, my light bulb turned on as I thought about today's session.

And, what great timing at the start of the 5% Winter Challenge!

I had to figure out what my positive habits are, and I have to say, the following should all help me succeed...

1. Being prepared (I have girl scouts to thank for this)
2. Staying positive and not giving up (can't help it, I have always had the mentality that it will all work outl )
3. I am fair (as an employer I learned this early on)
4. Being organized (I can't think if there is clutter, not being able to find something would drive me nuts)
5. Being open-minded. (I love to hear other's points of views and is probably why I am such a great delegator at work)

And, interestingly enough, my worst habits all center around my health...

1. Eating unhealthy foods
2. Eating too much food
3. Wavering on and off exercise programs
4. Eating out too much
5. Too much social drinking (alcohol)

I was then asked...On the scale of 1 -7 being most often, how often do I think for myself as opposed to following others blindly?

LOL, this is a big part of the problem -- I am at 6!! Yes, that is correct! Why is that a problem you ask???

I am the one who initiates most of our social events. It is me!! Now, don't get me wrong, this works great while running a business, but not when planning social events.

So, what am I going to do about it? Well, I thought about it as I walked this afternoon and I am going to suggest more activities outside the food/alcohol venue. I talked to my husband about our group taking salsa lessons together, and I am going to think up more things to do. I told him we have to do other things, not just meet up to eat and drink all the time.

Through these 17 days, I have focused on tracking all my food. I have gotten into that habit. I am also focused on exercising every day.

Healthy habits is what it is all about! What are your habits going to be during this challenge or season? What will you build on?? Which ones do you need to drop?

  Member Comments About This Blog Post:

INFLATED 1/23/2014 1:01PM

    I liked the video and I would love to collect sea shells from a beach. I missed yesterday's exercise, but I plan to get right back at it.

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NEWKATHYNOW 1/22/2014 7:04PM

    Great blog! Loved the video by the way. Love to watch the birds especially the water birds!

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SHARON10002 1/21/2014 11:15PM

    Loved the video, and that's one of the things I love to watch at the beach are the birds and the water.

Here's another suggestion of things to do with your friends socially - have you heard of Pickleball? I had a friend suggest that next time we come to visit we'll have to learn to play. It's a cross between tennis, badminton, ping pong and I forget what else. Apparently it is very popular with seniors.

I too fall into many of these categories you mentioned. Thanks for sharing this with us.

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JAXMOMMY 1/21/2014 9:38PM

    Yes, I also need more social events with less eating and drinking! I have too many bad habits and they center around my poor food choices mostly. I do pretty good with my exercise, it is the eating that ruins me! Congrats on your run and your walk. That is awesome!

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MBUICE 1/21/2014 12:15PM

    Great thoughts, and I love the title, it fits so well!

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SHERYLP461 1/21/2014 9:02AM

    Great blog, habits can make of break us. Changing up to a good habit is difficult. Thanks for food for thought

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IMREITE 1/21/2014 12:48AM

    I am working on my habits. i have the same first 2 bad habits. however if i stay motivated i can change them.

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JUST_TRI_IT 1/21/2014 12:15AM

    First.. those photos are awesome... looks tranquil :)
Second... YES.. HABITS! I actually think my habits are so entrenched that 90 days won't cut it! I think I will be working on them for a loooooong time.

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FUSIONFITNESS3 1/20/2014 11:44PM

    What a fantastic plan! Hope you find some fun activities to do with the group that opens up your world.
Fatloser sure makes you think outside the box doesn't it?

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DOGLADY13 1/20/2014 10:52PM

    I liked today's lesson on making habits. I think that is what the 90 days of 100% compliance is all about. Making new habits that focus on good nutrition and exercise.

I know what you mean about the social eating and drinking. It's a big thing for me, too. I'm using this program as a way to get away from that.

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WATERMELLEN 1/20/2014 8:20PM

    Super blog, great habits: you've got this.

And: I love Sanibel and Captiva -- have shells "just like that"!!

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_RAEVEN_ 1/20/2014 7:56PM

    That fatloser guy scares me. Okay, not really. I'm reading his book and wow, it makes me see myself in a whole new way....

I know you'll be able to come up with some great ideas for social events. After all, you are organized, open minded, prepared and positive. emoticon

Have a great night!

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SPAMUNDY 1/20/2014 7:38PM

    More words of wisdom and ring true for me too. Thank you!

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SMITTY4RL 1/20/2014 7:27PM

    Great blog and one of empowerment, I think. You're taking the reins and moving in the direction of health--such a great thing! Also? I love the short vid of the birdies running back and forth!

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The Power of My Will...

Sunday, January 19, 2014

Today's coaching session discussed Will Power.

Steve says all I need to achieve my weight loss goal is will power and mental toughness. If I choose not to eat junk at a party, I am displaying will power and mental toughness. I need to do this 100% of the time.

We have a choice in all decisions we make regarding food and exercise. That is one of the reasons I really like the winter 5% challenge. It gives all the challengers 8 weeks to focus on giving 100%. It gives all the challengers 8 weeks to get into the habit of applying will power and mental toughness. 8 weeks will be a real game changer.

Who is going to be responsible for my success? I am!

Critical thinking, Negative thinking and Positive thinking were also discussed.

I am definitely a positive thinker. Since I know this about myself, I know I have to begin to look more critically when making decisions about food. I have to weigh the pros and cons and make sure my emotions are not running into play.

I can not get in my own way!!

  Member Comments About This Blog Post:

ABETTERBETTY 1/20/2014 9:27PM

    The cartoon reminds me of me with Cheetos on Saturday night. :)

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SUNSHINE20113 1/20/2014 2:16PM

    I love the cartoon strip!! That's me whenever chocolate, chips or cookies are in the room!! It actually is easier to say no to the first bite, than to have one and think I'll be able to resist more. I look forward to the day my will-power is strong enough to manage just one cookie/ chip/ chocolate.

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EDENZMOM 1/20/2014 9:04AM

    You are doing so well!

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SHERYLP461 1/20/2014 8:23AM

    I have also been there eating those chips. It has been a very long time since I have done this though. I am proud of that and so should you be proud.

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LIZALOT 1/20/2014 1:57AM

    love the illustration! i think we all know that "all" we need is will power and mental toughness, but for me they are the hardest things to master. one day at a time maybe?

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PLMITCH 1/19/2014 10:46PM


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SABLENESS 1/19/2014 6:04PM


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INFLATED 1/19/2014 5:06PM

    Potato chips are my downfall too. My husband has high blood pressure, so he quit buying them. YAY! I can't eat what is not here in the house to eat. I wouldn't drive to go get potato chips and I don't buy them for myself. I did what the woman in the cartoon did when they were in the house.

I thought about doing the challenge, but I don't move my computer off the desk and there is not enough room in this room to exercise.

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_RAEVEN_ 1/19/2014 4:32PM

    I've looked a lot like that girl in the cartoon a few times. LOL
Great blog post.

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-WRKNG2ABTTRME- 1/19/2014 4:00PM


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SPAMUNDY 1/19/2014 3:37PM

    Knowledge is power...especially when its knowing ourselves. emoticon

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DOGLADY13 1/19/2014 3:33PM

    I'm a positive thinker, too. I have learned to manage it when making decisions at work. It was a good insight today to see how positive thinking can work against me with making food choices.

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JAXMOMMY 1/19/2014 3:23PM

    I really want to get into this program that you are doing. I'm going to wait until Feb. 1 to do a straight 21 days and keep progress daily. Right now I have too much going on to take that 20 minutes a day! But, I've learned so much just from your posts! Thanks for sharing your journey!

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SLIMMERJESSE 1/19/2014 3:00PM

    Seems like several Sparkers are doing this program. Good luck.

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WATERMELLEN 1/19/2014 2:46PM

    Great illustration of a place where I've been way too often. Potato chips do that to me every time (if I don't exercise won't power in refusing the first one!)

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I Want To See You Be Brave!

Saturday, January 18, 2014

Today is the first day of the Winter 5% Spark Challenge.

1. Fitness Minutes are crucial. Make sure you get them in every day, no matter what - no excuses!!
2. Track your food and stay in your suggested calorie range.

It is an 8 week challenge. We can all do this. We will take it day by day and week by week. Following the 2 steps above will get us there!

When the 8 weeks are done, we are all going to be so happy that we did!!


  Member Comments About This Blog Post:

MESEATURTLE 1/20/2014 11:50AM

    Thank u ! I need to start looking at my food ! Thanks for the reminder !! Will def start tracking now ! I know it's the only way to reach my goal !

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ABETTERBETTY 1/19/2014 11:30PM

    Getting started is my biggest challenge. Once I start working out, I can go longer than 10 minutes. The hardest phase is the think phase.

emoticon emoticon

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_RAEVEN_ 1/19/2014 4:29PM

    emoticon emoticon emoticon

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SPARKLED146 1/19/2014 3:19PM

    emoticon emoticon

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NEW_PARADIGM 1/19/2014 11:41AM

    Thanks! emoticon

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KICKINGKILOS 1/19/2014 10:28AM

    Am I too late to enroll? I will be true(I sc***d up today)

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DOGLADY13 1/19/2014 9:17AM

    Woot! I'm terrible at following challenges, but I'll report in on how I'm doing. With the 100% committed for 90 days, I should do just fine.

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KRISZTA11 1/19/2014 5:38AM


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LIZALOT 1/19/2014 5:14AM

    just what i needed to hear today! off for a run then will report back. thanks for the pep talk.

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INFLATED 1/18/2014 11:54PM

    This is a great motivational blog. Make a promise to yourself and keep the promise. emoticon

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SHERYLP461 1/18/2014 11:42PM

    Eercise is my tough spot when I don't have my hiking partner around, she is coming back Monday, yea. Thanks for the inspiration needed it today!

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BROWNSUGAR2828 1/18/2014 10:46PM

    Thanks! I didn't do so well on the first day. I will do my best from now on!

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JUNEAU2010 1/18/2014 7:54PM


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PANFRIEDTROUT 1/18/2014 7:29PM

    thanks for posting this blog ... I especially like the top photo because so often I feel the exact opposite.

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-WRKNG2ABTTRME- 1/18/2014 7:17PM


Shooting Stars ROCK!

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SABLENESS 1/18/2014 7:02PM

    Thanks for the pep talk. I'm taking it to heart! emoticon

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