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More Than the Nutrition Seminar

Sunday, November 11, 2012

I proposed that today I'd write up the nutrition for runners seminar I attended yesterday. The instructor was interesting and passionate and most of what she said about eating before, during, and after running is similar to what I've read on SP. She fixed us a smoothie with almond milk, frozen banana, chia seeds, and lots and lots of baby spinach. Not bad. Then she had us try the same smoothie that had Old Fashioned Oats (uncooked) and slivered almonds that had set in the frig for 12 hours. Again, not bad. She then had a chocolate oatmeal with raw peanuts which also had some of that same smoothie in it. I regret that I failed to get the exact recipe. She had them there, I just neglected to pick it up.

After the seminar I went to the bookstore and bought the book Eat to Live, which the presenter has recommended to me several times. I've read the first chapter and skimmed it. I will say it makes me feel better about the food plan my nephew is following as it is very similar. Just not sure about it for me, though. I'll read it and think about it and maybe later I will try this food plan. We'll see. Right now I'm focused on my half marathon on the 18th and not going to risk changing anything right now!

I bought a disposable camera because there were no pictures of Gwen since Easter and I just haven't decided on a digital camera yet. I didn't do very good photography, but at least my mom can see that Gwen has grown. She has a beautiful smile I did not capture, but she's so cute (yes, I'm biased) I'm just glad to have them. Natalie is quite photogenic, but I have two sets of professional school pictures of her since Gwen had a picture at all. Yes, I should have remembered to take a picture of my remodeled kitchen since SparkFriends had asked, but I forgot. Sorry. Maybe soon.

Gwen holding Natalie's hand:


Gwen channeling Chopin:


Gwen and Natalie on couch:


Gwen jumps on bed with Natalie helping to keep her safe:


Natalie on back porch (sideways??)


Hope all the little kids in your life have recent pictures!! Eat well! Feed the kids well! It's a challenge, but definitely worth it.

  
  Member Comments About This Blog Post:

_LINDA 11/14/2012 8:53PM

    Gwen sure is a little cutie even though she looks unsure about the camera! Natalie is stunning! Thanks for these precious photos!
I learned about the sideways thing -before uploading the photos, you need to go into Windows viewer and rotate the photos so they are right side up. One of the first things I had to learn when I started posting photos. fortunately, my new camera automatically puts things right side up so I don't have to bother anymore.
Those smoothies sound very interesting!!

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AQUAGIRL08 11/13/2012 5:03PM

    Gwen is so much cuter in real life. Sometimes it is difficult to capture that little twinkle in her eye that is just the essence of Gwen as a little person. I'm looking forward to your smoothie recipes!

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AMARILYNH 11/12/2012 5:01PM

    I'm not biased and I agree - they are adorable!!

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MEXGAL1 11/12/2012 9:54AM

    They are adorable! I love the curl in the middle of the head. Just too darn cute.
Thanks so much for sharing Marsha and have a terrific week.
Sallie

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CASSIOEPIA 11/12/2012 8:40AM

    I have never thought of using seeds in the smoothies, as I assume they would sink to the bottom. I'll have to try that.

Cute pictures!

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MIRAGE727 11/12/2012 8:36AM

    Great blog & cutie babies! Gotta love those lil' Sparks!
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GABY1948 11/12/2012 8:07AM

    I love the pics of Gwen! And I have wanted to get that book for awhile now, but have bought so many "throw away books" as I call them was afraid to! So you think it is a good one, eh? Have a great one, Marsha!

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SEABREEZE65 11/12/2012 5:51AM

    I've read recently about adding kale to smoothies. I have not been brave enough to try it as yet.

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XFITSTRONG 11/12/2012 4:58AM

    I'd love to go to a nutrition seminar for runners! Those smoothies sound delicious! My friend keeps telling me to put spinach in with my banana smoothie, but I just can't bring myself to do it, lol! May have to try it now!

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BEAUTY_WITHIN 11/11/2012 11:40PM

    They're cute! Love the banana curls. :)

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NATPLUMMER 11/11/2012 10:17PM

    Cute!

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JOYINKY 11/11/2012 9:47PM

    Great pics; my they've grown! Beautiful girls! You are blessed!

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WILLOWBROOK5 11/11/2012 9:03PM

    Beautiful little girls! I love the curls. :-)

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SLIMLILA 11/11/2012 8:39PM

    Wish I had gotten some before I was forced to leave my dd's, now I don't know what Mya looks like since Aug.... (tears to my eyes) I so miss her...

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MSLZZY 11/11/2012 8:25PM

    Lovely! Biased? Aren't we supposed to be?

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Kind of Cool

Saturday, November 10, 2012

I ran with a different group today, four women in their 30's and 40's. We ran 5 miles at a very comfortable pace. They made me feel great, calling me an inspiration! I do think it is kind of cool to be kind of old and kind of fit!!

(I'll probably write up the nutrition for runners seminar tomorrow. I'm still reading the stuff.)

  
  Member Comments About This Blog Post:

MIRAGE727 11/11/2012 4:48PM

    Most excellent! I truly feed on the same kind of inspiring complements! It blows away the "age" excuse! Stay strong, Marsha. Hope to see you soon!
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MEXGAL1 11/11/2012 10:20AM

    Awesome Marsha!!! Don't you just love it when the "youngsters" look up to you and you know you are setting a good example. Great feeling.
Have a terrific Sunday.
Sallie

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TRAVELGRRL 11/11/2012 9:05AM

    Yay for old and fit!

We were in a store after the Color Run 5K yesterday...the 30-something clerk asked me how long it was and I said "just a 5K". He said, "Listen to her, "JUST a 5K!"

Then when I told him we were doing a half marathon next weekend he was speechless! hahahahahahaha

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SWEDE_SU 11/11/2012 6:30AM

    fully agree - i love being "kind of old and kind of fit" too - hay, we *are* fit!

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SEABREEZE65 11/11/2012 5:46AM

    emoticon

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AGK3112 11/10/2012 11:08PM

    emoticon emoticon emoticon

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PMFISH 11/10/2012 10:36PM

    emoticon

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MSLZZY 11/10/2012 9:35PM

    emoticon

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MAYBER 11/10/2012 9:08PM

    emoticon Agree that age is just a number
One day at a time
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TINAJANE76 11/10/2012 7:56PM

    That's WAY cool and I think you're an inspiration to people of all ages!

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BROOKLYN_BORN 11/10/2012 7:19PM

    You're not just fit "for your age." You're fit PERIOD!

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WATERMELLEN 11/10/2012 7:08PM

    "Kind of old and kind of fit": no way!! NOT old, and VERY fit!! Yay you, I'm sure that they all want to be just like you when they grow up!!

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_LINDA 11/10/2012 6:59PM

    emoticon emoticon emoticon I am sure those 30 and 40 somethings will be hoping they can look as good and be as fit as you are when they reach your age!! How neat to run with a younger group!!

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JOYINKY 11/10/2012 6:09PM

    I absolutely agree! It is cool! You are an inspiration!

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JACKIE542 11/10/2012 6:01PM

    emoticon emoticon

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PARKERB2 11/10/2012 5:57PM

    You are a wonderful example of fit. Glad you had a good run.

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NATPLUMMER 11/10/2012 5:57PM

    emoticon

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IAMWINNING 11/10/2012 5:40PM

    Yes, Marsha, you ARE an inspiration to us! Good for you.

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DONNABRIGHT 11/10/2012 5:40PM

    emoticon

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AQUAGIRL08 11/10/2012 5:34PM

    Age is just a number, not necessarily how you feel inside. I don't know about you but inside I'm still 25! LOL

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GABY1948 11/10/2012 5:27PM

    I agree with them...you ARE an inspiration! Keep it up we need something to strive to be like! Have a wonderful night! emoticon
Gaye

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CHUM48 11/10/2012 5:03PM

    Age is a number its not how you feel! Good on you keep up the great work!

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Can't Do It For Him

Friday, November 09, 2012

I'm trying to help/inspire/enable/support my 27 year old nephew. He was recently hospitalized due to ketoacidosis and was diagnosed with diabetes. He spent several days in the Trama ICU, so this was a serious incident. On the good side, he is testing his blood sugar frequently and keeping it at a good level. My sister (his mom who is diabetic but now lives half a continent away) gave him an easier to-use blood tester and lots of test strips. He has chosen a non-mainstream eating plan that is vegan and very low fat. I'm not sure it is a good plan for a diabetic, but it doesn't matter because he is totally committed to it, and I don't think anything I could say would make a difference.

He is willing to use Weight Watchers (SparkPeople does not appeal to him) to try to manage portion control. He lost 30 pounds with WW back in 1999 when we went together and our leader is still the same person! In his first week on WW he didn't lose any weight, even gained a bit. He didn't seem discouraged, which I guess is positive. He has given up meat, milk, and eggs totally. He's reduced his sugar intake dramatically. Clearly he is willing to make drastic changes, and I hope they get him to the health he wants.

Bottom line is I can't do it for him. I know a lot about weight loss for an older woman, but it may not relate to a young man at a very different weight. I don't know much about diabetes, and not much about vegan eating. And even if I knew exactly what he should do, he is a grown adult with strong opinions.

I'm hoping just to love him and encourage him, and so hoping that he can find the strength and motivation and wisdom to embrace healthy living.


PS I took today as day of rest for me. Counting down: nine days until my first half marathon!! I run short tomorrow morning with my Galloway group.

  
  Member Comments About This Blog Post:

DONNABRIGHT 11/12/2012 3:10PM

    Sometimes the example is all you can do.

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GUITARWOMAN 11/10/2012 7:41PM

    You are a good aunt!

Be there with an interested ear, give advice if it is asked for, and accept him.

The rest is up to him.

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MIRAGE727 11/10/2012 2:18PM

    You have done a lot of positive action and set an example, Marsha. You are so right though. You can't do it for him. As for his nutrition, it truly depends on how each individual responds to the choice. As a former Obese T2 Diabetic, I did a lot of research on proper nutrition. The vegan way is good but it needs to be monitored closely. It can be great for one's chemistry, and detrimental to another. This is so true for all solutions to all body types. Stay strong!
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SPARKLINGME176 11/10/2012 10:47AM

    You are SO right, wonderful woman! I have learned the hard way AND watched people go into a very hard place, because they didn't want any advise. I feel it is like if you see someone in front of an on coming train, wouldn't you warn them? Of course! But when it comes to our own emotions, I feel we have to figure out these things on our own. I remember when I was 100#'s over weight, no one could tell me, what to do!

I think it is great he has you for encouragement! You are very special!

Have a Sparkling weekend!
*~LIGHT

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MEXGAL1 11/10/2012 10:16AM

    Many positive thoughts and prayers for him. You can only be a good example for him and like you say love him through this. It ultimately is up to him to have a healthy life.
Enjoy your week end.
Sallie

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MSLZZY 11/10/2012 7:51AM

    Hopefully this will work for him so continue to
encourage and support him.
9 days and counting- emoticon

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KANDOLAKER 11/10/2012 7:28AM

    Yes, it is hard to not be able to help with change - that you know would be good. He is blessed to have your concern and support! Nine more days for you, woohoo!!

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_LINDA 11/10/2012 12:35AM

    I hope things go well for your nephew, sounds like he is making a serious effort and you did your part, bringing him back into weight watchers so he has a measure of support.
Your relatives are sure lucky to have you on their side!!
Enjoy your run tomorrow, bet you are getting so excited :))

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NATPLUMMER 11/10/2012 12:27AM

    emoticon

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ONEKIDSMOM 11/10/2012 12:02AM

    Managing blood sugars is the key to managing diabetes... I have a kid sis who was diagnosed before she turned 40. I've compared notes about eating programs with her and my six smaller meals a day is very close to what her health care advisors tell her to do.

That said, as you point out... you can't take over and do it for someone else. But you can be a great cheerleader for him, and I'm sure you are.

One more work day left (Tuesday) and a nice long weekend to prep for the drive. Got the cat arranged for... so about as ready as I'm going to get.

See you soon.

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JOYINKY 11/9/2012 11:21PM

    You are right Marsha! But, he definitely sounds motivated. Vegan diets like any others can be very healthy with wise choices; but leave room for poor choices too. Vegans usually need a B12 supplement regardless. Hopefully he will get some nutritional counseling. Usually better received from someone else than it is from loving family. Love, support, good example; you're already doing what you can do.


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WILLOWBROOK5 11/9/2012 10:24PM

    You are right. No matter how much you may wish to, you can't do it for him. But your love, concern, support and example are wonderful gifts that you can give him. Your nephew is very lucky to have you in his life. I hope he does well with his lifestyle changes!

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TRAVELGRRL 11/9/2012 8:46PM

    I can hear the worry underlying the words in your blog; but your title says it all: we can't do it for our loved ones. My daughter is quite heavy and pregnant and I worry about her, but...I can't do it for her.

We have 9 days until our half marathon as well, and we'll be doing a 5K Color Run tomorrow! Enjoy your group.

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GABY1948 11/9/2012 8:31PM

    You are such an awesome and loving friend/aunt. I do hope all your loved ones realize how wonderful you are! I have a son like your nephew and I have to keep repeating to mysef often that I can't do it for him!

Your blogs are such an inspiration to me...every single one of them! You ROCK! I can't wait for your half marathon

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AQUAGIRL08 11/9/2012 8:02PM

    Your nephew is lucky to have an aunt like you! The vegan diet is actually fairly good for diabetics. My sister has a close friend who is diabetic and a vegan. The vegan diet helps him to control his blood sugar. On a regular diet, his blood sugar had wide swings but on a vegan diet it is pretty consistent. You may want to have your nephew talk to her at the next Spark Dinner. I was surprised at how much she knows about vegan eating and diabetics.

I'm guessing that your nephew's sodium level yesterday was responsible for the gain. When you eat oriental food - even just veggies- the sodium level is usually off the charts. Perhaps if he drinks more water and watches the sodium better, he will show a loss next week. From what I can see, he is really making a good effort! Thanks to you, he has found WW again.

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WATERMELLEN 11/9/2012 7:47PM

    So true: can't do it for ANYONE (but ourselves: sometimes).

It's so good of you to keep right on caring anyhow.

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FROSTY99 11/9/2012 7:43PM

    Being male, young and if he is very overweight, then he evidently is not watching portion size if he did not lose weight with what he has eliminated from his diet as normally males lose weight much faster than females due to them having more muscle. I hope he is able to get a handle on all of this because the complications from diabetes can be deadly-I know 1st hand-my late DH lost his eyesight, had several strokes, 2 heart attacks, loss of kidney function, a kidney transplant, loss of a leg, and this was a diabetic who watched his diet! Of course, controlling diabetes has come a long way in the past 25 years so I will pray that he is able to do what he needs to take care of himself.

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XFITSTRONG 11/9/2012 7:37PM

    God bless you for caring! I have loved ones who I wish I could "do it for them"... Unfortunately it doesn't work that way. Can't wait to hear about your Half!!!!

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MOONSHADOW145 11/9/2012 7:36PM

    I have a very good friend who is controlling his diabetes and high cholesterol with a low-carb, vegan diet. As long as he eats whole grains, lots of fruits and vegetables, beans, making sure to get proteins in... a vegan diet is extremely heart-healthy. My friend was gradually able to get off all of his medications (doctors first cut the diabetes pill in half, then eliminated it over a year ago. ) His blood sugars have remained normal just on diet alone.

I wish your nephew all the best! there are a lot of great resources out there for vegans :)

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Thanks to the Brave Ones!

Thursday, November 08, 2012

I want to thank all my SparkFriends who are brave enough to detail their food struggles in their blogs. You know who you are! And I love those "back on track" blogs. It really helps me understand that I am not alone, helps me accept who I am, and helps me accept that after living overweight for decades it is not surprising that occasionally I slip. Accepting and forgiving is an important part of my maintenance.

Right now I'm feeling strong, physically and mentally, including dealing with food. Yesterday was an excellent eating day and my scale showed the lowest weight I've had in 10 days. I am very thankful for the strength I feel right now.

I try to focus on "progress, not perfection." I'm sure you've heard that saying over and over again, but it is one that truly speaks to me. After years of binge eating, my "binges" are now much smaller, much healthier, and much, much less frequent.

I am still 3.4 pounds over what I consider my ideal weight. I believe if I could give up my occasional unplanned eating I would weigh exactly what I want to weigh. I believe I will get there.

I don't always biog it when I slip. Sometimes it seems to help to confess and sometimes it seems better to focus on non-eating areas in which I am succeeding. But again let me say a BIG thanks to you who are willing to face the food issues head on!

  
  Member Comments About This Blog Post:

ISHIIGIRL 11/9/2012 9:19AM

    I really liked your blog. Maintenance is about being consistent and one of those ways is being accountable. Sparkpeople makes maintenance so much easier because you feel you have to be accountable to your sparkbuddies.

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MSLZZY 11/9/2012 7:02AM

    emoticon emoticon

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RONALANA 11/8/2012 8:18PM

    emoticon!

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WATERMELLEN 11/8/2012 7:55PM

    I will NEVER get complacent about weight loss maintenance . . . certainly have "bad days" and "better days" but it's never automatic or instinctive!!

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SEABREEZE65 11/8/2012 6:50PM

    That is why almost all of us are here.
To come face to face with all that drives us to eat for comfort, out of nervousness, and just for enjoyment.

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MEXGAL1 11/8/2012 5:19PM

    As you know, Marsha, I am one that isn't shy about "putting it all out there". I try hard to be upfront with not only my sucess but my binges and splurges as well. I think blogging about it for me helps me stay strong with getting right back on track after a splurge. I guess I want others to know the truth in that we all go overboard sometimes, but it's how you get back on the track that counts.
Here's to all of us finding what works for us.
Have a terrific evening.
Sallie

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AQUAGIRL08 11/8/2012 4:54PM

    I love the idea of progress not perfection! I tend to set the bar a tad too high and I will keep the saying in mind. You are doing an awesome job, Marsha!

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MIRAGE727 11/8/2012 4:31PM

    I appreciate the honesty I've found in your blogs, Marsha! You are one of my go-to SparkFriends for inspiration! Stay strong, Girl!
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GABY1948 11/8/2012 4:27PM

    You and I come from very similar eating histories! I totally understand and agree with what you say here! emoticon emoticon

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JOYINKY 11/8/2012 3:51PM

    emoticon

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GOLFGMA 11/8/2012 3:13PM

    If only I had just 3 lbs to worry about. Sigh I applaud your getting to this terrific point in your healthier living journey. Maintaining under 5 pounds is an achievement worth being proud of!

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NATPLUMMER 11/8/2012 1:13PM

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TRAVELGRRL 11/8/2012 12:59PM

    Wow, I look at your pictures and think, "this woman's got it all going on! She's perfection in skinny bike shorts!" Glad to know you put them on one leg at a time like the rest of us!! emoticon

About 15 years ago a shrink I know told me that "everything is always less harmful if it's brought out in the light." At the time it was very power and I've never forgotten it. I know it to be true: whatever we hide has the most power over us. When we speak about it, it loses its negative hold over us.

I know that blogging about my lapses removes the silent shame and allows me to wipe the slate clean and start again.

Thanks for your blog on this topic, and congrats on your weight loss efforts and success!

Comment edited on: 11/8/2012 1:00:07 PM

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_LINDA 11/8/2012 12:37PM

    I dare say food IS the be all and end all to getting where you are going. As someone said you can't out train a bad diet. There was a recent Spark article on whether one should have a 'cheat' night and if it would hamper your progress. Very interesting topic as a lot of people feel they have been deprived too long and will go all out on a eating out binge meal. They advocate, of course, cheating in moderation like all things. Careful tracking so it will fit into your total calories for the week without going over. I still can't get over the maintainer who lets herself go on weekends, eats what ever she feels like, but keeps a strict regimen during the week, but apparently, it works for her as her ripped photo attests to. If only I could be so lucky, she must have great metabolism :P One just has to find that careful balance that actually works for you Its a huge trial & error process which will probably take me a life time to get right.
Food issues are the monkey on everyone's back, no exceptions..

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Suppose I'm Obsessing a Bit

Wednesday, November 07, 2012

I'm being a little obsessive I suppose trying to avoid illness and injury in the last 11 days before my first half marathon.

Little Gwen (2 years old) climbs up into a chair and helps me put her in the crib. When she is feeling cooperative she'll get into the stroller, the high chair, the car seat, and changing area with very little help. I'm being extra patient, encouraging, and not just grabbing her up when I want to go somewhere. I am trying to spare my back.

My hubby has pneumonia. I kiss him on top of the head when he's sitting or laying down. I carry around hand sanitizer. I'm am trying hard to stay well.

I must admit I've slacked off on strength training to avoid soreness and potential for injury. I promise I'll get back to it with intensity after I have this HM in the bag. I've been extra careful to stretch just a little and not push any stretches.

Today I went 5.11 miles walking for 75 minutes on the gym treadmill. Felt good. Not at all tiring. Ran yesterday about 3 miles. Will run tomorrow, maybe 2 miles and walk about 2. Saturday I'll run with a slow group 4-6 miles. Next week I'll do 2 slow short runs to prepare. Got to start nailing down what I'm going to pack.

I've been training since June 4, 2012, specifically for this half marathon. That puts an awful lot of pressure on this one event. However, I'm feeling pretty confident and prepared.

  
  Member Comments About This Blog Post:

_LINDA 11/8/2012 12:47PM

    You are very, very wise to be so cautious! Truly, it takes ridiculously little to injure yourself. picking up Gwen with just the slightest wrong twist. Yes, you must be very, very careful. You do really want to be in the best shape you can possibly be and that includes adequate rest and nutrition.
Keeping finger crossed you don't catch any bugs floating around in your world!!!
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MSLZZY 11/8/2012 7:30AM

    You are being cautious and that is a good thing.
You have put a lot time into preparing so hope
all goes well until the big day! HUGS!

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JOYINKY 11/7/2012 10:23PM

    Marsha, You've invested so much in this marathon! You are not being obsessive; you're being sensible. You are going to do great!

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WATERMELLEN 11/7/2012 7:24PM

    It's very sensible to take all possible precautions before the big event!! I'm glad that everyone is being as cooperative and supportive as possible!!

And we're all rooting for you and for Barb!!

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ONEKIDSMOM 11/7/2012 7:04PM

    You are doing great, Marsha. Meanwhile, the past week, my training / eating plan has gone off the tracks... I did great up through Saturday... then fell apart. Came home early on the 5th, to walk on the treadmill. But I've been carb binging like crazy... cookies, candy... we'll just have to see whether I can climb back on the nutrition band wagon in time to perform well for the race.

After that... all bets are off! Can we spell burnout? Or is it just the calm before the coiled springs?

To be continued... on the road... and in the race! emoticon

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SEABREEZE65 11/7/2012 6:34PM

    You sound prepared.
You will do great.



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FROSTY99 11/7/2012 6:09PM

    Good luck and stay healthy.

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AMARILYNH 11/7/2012 4:14PM

    Smart planning!!! Way to GO!! emoticon

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SLIMLILA 11/7/2012 4:10PM

    emoticon emoticon emoticon

to your dh emoticon

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MEXGAL1 11/7/2012 4:01PM

    Marsha, you are doing everything right. so glad to hear you are being careful. I am sending you tons of postitive energy and believe you will do just great for your first half marathon.
Make it a great rest of the week.
Cheers
Sallie

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TRAVELGRRL 11/7/2012 3:45PM

    You will SO enjoy the half! My DH and I have walked 6 halfs and have one coming up the same day as your race. Today was our last long walk --13 miles. Now we will back off everything. You are right to taper off and do everything you can to stay healthy!

You will do SO WELL being so prepared -- if training doesn't see you through, the adrenaline and other participants will. I can't wait to read your blog about the race!



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ROOSTER72 11/7/2012 3:28PM

    Stay well!

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WINDSURFNERD 11/7/2012 3:08PM

    LoL...I hear ya!! Protect all that HM training you've done and don't let anything get in your way!

You mentioned that you are following a Galloway plan, I'm not but it's interesting how similar our programs sound. For the past 3 weeks, my long runs were: a 14.3 miler 2 weeks ago (3 weeks pre-race) followed by a 11-mile (2 weeks ago) and 9-miler last Sunday. I'm running 4x/week most weeks so this week is the same but try to keep the runs very slow and easy.

As much as running is mental, it's great that you're feeling confident and well-trained. I think by next week you'll be bursting with energy too! Good luck on your race!
-Naomi emoticon emoticon

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AQUAGIRL08 11/7/2012 2:41PM

    emoticon emoticon emoticon emoticon emoticon

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MIRAGE727 11/7/2012 1:58PM

    I must be honest and tell you that I've been playing tennis every day and I've become a little reserved myself. I have two 5Ks in the next two weekends leading to my Space Coast Half on the following Sunday. No way, I want to risk a leg injury or get sick. I definitely know where you are coming from Marsha. Stay strong!
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GABY1948 11/7/2012 1:52PM

    SO good to read this! I don't think you are obsessive at all about it! You WANT something and you are making sure you do everything you can to make that happen! Nothin' wrong with that! I am a firm believer in hand sanitizer...won't go without it! WOOHOO! emoticon

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NATPLUMMER 11/7/2012 1:33PM

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MOMMY445 11/7/2012 1:29PM

    you can do this! you will succeed! i believe in you! have a fabulous day!

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