Oh, the words "blood sugar."

How Do I Keep My Blood Sugar Stable?

And do I need to worry about it if I am not a diagnosed diabetic?

Oh, the words "blood sugar."

Does it conjure up visions of restrictive eating, diabetes medications, or insulin injections?

Blood sugar is the measure of the amount of sugar in your blood. You need the right balance of sugar in your blood to fuel your brain and muscles.

The thing is, it can fluctuate. A lot.

This fluctuation is the natural balance between things that increase it; and things that decrease it. When you eat food with sugars or starches ("carbs"), then your digestive system absorbs sugar into your blood. When carbs are ingested and broken down into simple sugars, your body keeps blood sugar levels stable by secreting insulin. Insulin allows excess sugar to get it out of your bloodstream and into your muscle cells and other tissues

 for energy

Why keep my blood sugar stable?

Your body wants your blood sugar to be at an optimal level. It should be high enough, so you're not light-headed, fatigued, and irritable. It should be low enough that your body isn't scrambling to remove excess from the blood.

When blood sugar is too low, this is referred to as "hypoglycemia."

When blood sugar is too high, it is referred to as hyperglycemia.  Prolonged periods of elevated blood sugar levels (chronic hyperglycemia) can lead to "insulin resistance."

Insulin resistance is when your cells are just so bored of the excess insulin that they start ignoring (resisting) it, and that keeps your blood sugar levels too high.

Insulin resistance and chronic hyperglycemia can eventually lead to diabetes.

So let’s look at how you can optimize your food and lifestyle to keep your blood sugar stable.

Food for stable blood sugar

The simplest thing to do to balance your blood sugar is to reduce the number of refined sugars and starches you eat.  To do this, you can start by dumping sweet drinks and having smaller portions of dessert.

Eating more fiber is helpful too. Fiber helps to slow down the amount of sugar absorbed from your meal; it reduces the "spike" in your blood sugar level.  Fiber is found in plant-based foods (as long as they are eaten in their natural state, processing foods removed fiber).  Eating nuts, seeds, and whole fruits and veggies (not juiced) is a great way to increase your fiber intake.

FUN FACT: Cinnamon has been shown to help cells increase insulin sensitivity. Not to mention it’s a delicious spice that can be used in place of sugar. (HINT: It’s in the recipe below)

Lifestyle for stable blood sugar

Exercise also helps to improve your insulin sensitivity; this means that your cells don't ignore insulin's call to get excess sugar out of the blood.  Not to mention, when you exercise, your muscles are using up that sugar they absorbed from your blood. But you already knew that exercise is healthy, didn't you?

Would you believe that stress affects your blood sugar levels? Yup! Stress hormones increase your blood sugar levels. If you think about the "fight or flight" stress response, what fuel do your brain and muscles need to "fight" or "flee"? Sugar! When you are stressed signals are sent to release stored forms of sugar back into the bloodstream, increasing blood sugar levels.  So, try to reduce the stress you're under and manage it more effectively. Simple tips are meditation, deep breathing, or gentle movement.

Sleep goes hand-in-hand with stress. When you don't get enough quality sleep, you tend to release stress hormones, have a higher appetite, and even get sugar cravings. Sleep is crucial, often overlooked, factor when it comes to keeping your blood sugar stable. Make sleep more of a priority - it will do your blood sugar (and the rest of your physical and mental health) good.

Conclusion

Your body is on a constant 24-hour quest to keep your blood sugar stable. The body has mechanisms in place to do this, but those mechanisms can get tired (resistant).  Long-term blood sugar issues can spell trouble.

There are many nutrition and lifestyle approaches you can take to help keep your blood sugar stable. Minimizing excessive carbs, and eating more fiber, exercising, reducing stress, and improving sleep are all key to having stable blood sugar (and overall good health).

Recipe (blood sugar balancing): Cinnamon Apples

Serves 4

2 apples, chopped

1 tbsp coconut oil
½ tsp ground cinnamon
⅛ tsp sea salt
¼ tsp vanilla extract

Place chopped apples into a small saucepan with 2 tbsp water. Cover and cook over medium heat, stirring occasionally. After about 5 minutes the apples will become slightly soft, and water will be absorbed.

Add 1 tbsp coconut oil. Stir apples and oil together.

Cook for another 5 minutes, stirring every minute or so.

Add cinnamon, salt, and vanilla. Stir well.

Cook for another few minutes, stirring until the apples reach your desired softness!

Serve and enjoy!

Tip: Keeping the peel on increases the fiber, which is even better for stabilizing your blood sugar.

References:

https://authoritynutrition.com/15-ways-to-lower-blood-sugar/

http://www.precisionnutrition.com/research-review-blood-sugar

Let me know when you try the recipe!  And if you want to know more on specifically how to stabilize your Blood Sugar...reach out!  I am here to support you.

Five Weight-Loss Friendly Snacks You Will Love

The words “weight-loss” and “snacks” often appear in the same sentence. 

But that might also bring thoughts of "tasteless," "cardboard," and "completely unsatisfying."

Right?

Let me give you my best weight-loss friendly snacks that aren't just nutritious but also delicious!

What’s my criteria you ask?

They have to be nutrient-dense whole foods where a little goes a long way;  foods that contain protein and/or fibre.

1 - Nuts

It’s true - nuts contain calories and fat, but they are NOT fattening!

Well, I’m not talking about the “honey roasted” ones, of course. Those probably are fattening.

Studies show that people who eat nuts tend to be healthier and leaner.

By the way, nuts also contain protein and fiber, which means a small amount can go pretty far in terms of filling you up. Not to mention the vitamins and minerals you can get from nuts.

Did you know that almonds have been shown to help with weight loss? At least 10% of the fat in them is not absorbed by the body, and almonds can also help to boost your metabolism!

Tip: Put a handful of unsalted/unsweetened nuts into a small container and throw it in your purse or bag.

2 - Fresh Fruit

As with nuts, studies show that people who tend to eat more fruit, tend to be healthier. (I’m sure you’re not too surprised!)

Yes, fresh fruit contains sugar, but whole fruits (I'm not talking juice or sweetened dried fruit) also contain a fair bit of water and fiber; not to mention their nutritional value with vitamins, minerals, and antioxidants. And fresh fruit is low in calories.

Fiber is something that not only helps to fill you up (known as the "satiety factor") but also helps to slow the release of the fruit sugar into your bloodstream and reduce the notorious "blood sugar spike."

Win-win!

Try a variety of fruit (apples, pears, berries, etc.) and pair that with a handful of nuts.

Tip: Can't do fresh? Try frozen. Plus, they're already chopped for you.

3 - Chia seeds

This is one of my personal favorites…

Chia is not only high in fiber, but it also contains protein and omega-3 fatty acids (yes THOSE omega-3s!). As well as antioxidants, calcium, and magnesium.

Have you seen how awesome these tiny guys are?

They also absorb a lot of liquid, so by soaking them for a few minutes, they make a thick pudding (that is delicious and fills you up).

Check this recipe out!

Prep time

15 mins

Total time

15 mins

Author: Minimalist Baker
Vegan, Gluten-Free
Serves: 4
Ingredients
·         1 1/2 cups (360 ml) Almond Breeze Almondmilk Original Unsweetened
·         1/3 cup (63 g) chia seeds
·         1/4 cup (24 g) cacao or unsweetened cocoa powder
·         2-5 Tbsp (30-75 ml) maple syrup if not blending (can sub 5-9 dates, pitted, if blending)
·         optional: 1/2 tsp ground cinnamon
·         1/4 tsp sea salt
·         optional: 1/2 tsp vanilla extract

Instructions
1.       Add all ingredients except sweetener to a mixing bowl and whisk vigorously to combine. If not blending (which I preferred!), sweeten to taste with maple syrup at this time. If blending, you can sweeten later with maple syrup or dates.
2.       Let rest covered in the fridge overnight or at least 3-5 hours (or until it's achieved a pudding-like consistency).
3.       If blending, add to a blender and blend until completely smooth and creamy, scraping down sides as needed. Sweeten to taste.
4.       Leftovers keep covered in the fridge for 2-3 days, though best when fresh.
5.       Serve chilled with desired toppings, such as fruit, granola, or coconut whipped cream.
*Nutrition information is a rough estimate for 1 of 4 servings.
*Prep time does not include chilling!
*Recipe loosely adapted from Pop Sugar.

Nutrition Information
Serving size: 1/4 of recipe Calories: 133 Fat: 8 g Saturated fat: 1.2 g Carbohydrates: 17 g Sugar: 9gSodium: 187mg Fiber: 8.6 g Protein: 5.3 g

4 - Boiled or poached eggs

Eggs are packed with nutrition and most of it is in the yolk.

They contain a lot of high-quality protein and a good amount of vitamins and minerals.

And recent research shows that the cholesterol in the yolks is NOT associated with high elevated cholesterol or heart disease risk.

Yup, you read that right!

Tip: Boil a bunch of eggs and keep them in your fridge for a super-quick (and nutritious) snack!

5 - Vegetables

I don’t need to tell you how great these are for you, but just maybe I need to sell you on the delicious “snackability” of these nutrition powerhouses.

Veggies contain fibre and water to help fill you up, and you don't need me to tell you about their vitamins, minerals, and antioxidants, right?

You can easily open a bag of baby carrots and/or cherry tomatoes and give them a quick rinse (they’re already bite-sized).

Tip: Use a bit of dip. Have you put almond butter on celery? How about trying my new hummus recipe below?

Conclusion:

Go ahead and try one, or more, of these healthy snacks. Prepare them the night before if you need to. They will not be "tasteless," like "cardboard," or "completely unsatisfying." Trust me.

Recipe (Vegetable Dip): Hummus

Makes about 2 cups

1  can chickpeas (garbanzo beans), drained & rinsed

⅓ cup tahini

1 garlic clove

2 tbsp sesame oil

2 tbsp lemon juice

1 dash salt

1 dash pepper

1. Put all ingredients into a food processor and blend until smooth. You may need to thin it out with a bit of water, so add it 1 or 2 tablespoons at a time and blend.

Serve & enjoy!

Tip: Don’t like sesame? Use an avocado in place of the tahini, and olive oil in place of the sesame oil.

Sure hope you try the Chia recipe!  When you do...leave me  message!

Yours in health and happiness,

Cheryl

References:

https://authoritynutrition.com/20-most-weight-loss-friendly-foods/

https://authoritynutrition.com/foods/almonds/

http://www.precisionnutrition.com/encyclopedia/food/almonds/

https://authoritynutrition.com/is-fruit-good-or-bad-for-your-health/

https://www.dietvsdisease.org/best-fruits-diabetics/

https://authoritynutrition.com/foods/apples/

https://authoritynutrition.com/fresh-vs-frozen-fruit-and-vegetables/

https://authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/

http://www.precisionnutrition.com/encyclopedia/food/eggs/

3 Must Have Healthy Breakfast Foods

Are you a breakfast eater?  

Or dare I ask are you a “healthy” breakfast eater?

Maybe you need some inspiration for a few great breakfast foods.  Maybe you don't have time and you need some healthy ideas for “grab and go” mornings - who doesn't ever run short on time in the mornings?

Maybe you're ready to ditch the “desserts” that are marketed as being “part of a complete breakfast”.

Don't worry, I have you covered!

Do you love your breakfast?  Do you have a short list of “go-to” recipes?  Do you need a bit of inspiration to start eating breakfast again?

Getting some protein at each meal can help with blood sugar management, metabolism and weight loss.  This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it.  So I'm going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favorite new “go-to” breakfasts.

Breakfast Food #1: Eggs

Yes, eggs are the “quintessential” breakfast food.  And for good reason!

No, I'm not talking about processed egg whites in a carton.  I mean actual whole “eggs”.

Egg whites are mostly protein while the yolks are the real nutritional powerhouses.  Those yolks contain vitamins, minerals, antioxidants, and healthy fats.

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.

Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you're running short on time.

And...nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.

One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized.  It's the oxidized cholesterol that's heart unhealthy.


Breakfast Food #2: Nuts and/or Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber.  Nuts and/or seeds would make a great contribution to breakfast.

You won't be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I'm talking about the real, whole, unsweetened food here.

Nuts and seeds are also the ultimate fast food if you're running late in the mornings.  Grab a small handful of almonds, walnuts, or pumpkin seeds as you're running out the door; you can nosh on them while you're commuting.

Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter.  Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.

Breakfast Food #3: Veggies

Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies.  You know I would be remiss to not recommend veggies at every meal, right?

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water.  You can't go wrong adding them into every single meal of the day so if you don't already you should definitely try them for breakfast!

And no, you don't need to have a salad or roasted veggies for breakfast if you don't want to but you totally can!  You wouldn't be breaking any “official” breakfast rules or anything like that.

Adding some protein to leftover veggies is a great combination for any meal.  Including breakfast.

I've included a delicious recipe below for you to try (and customize) for your next breakfast.

 

Recipe (Eggs & Veggies): Veggie Omelet

   Serves 1
 

•    1 teaspoon coconut oil
•    1 or 2 eggs (how hungry are you?)
•    ¼ cup veggies (grated zucchini and/or sliced mushrooms
•    And/or diced peppers  
•    dash salt, pepper and/or turmeric

Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred). But copper non-sticks work great too!

In the meantime, grab a bowl and beat the egg(s) with your vegetables of choice and the spices.
Tilt pan to ensure the bottom is covered with the melted oil.  Pour egg mixture into pan and lightly fry the eggs without stirring.

When the bottom is lightly done flip over in one side and cook until white is no longer runny.    

Serve & Enjoy!

 Tip:  Substitute grated, sliced, or diced portion of your favorite vegetable.  Try grated carrots, chopped broccoli or diced tomato.

 
References:
 
http://www.precisionnutrition.com/eggs-worse-than-fast-food
 
http://www.precisionnutrition.com/encyclopedia/food/eggs/
 
https://authoritynutrition.com/eating-healthy-eggs/
 
https://authoritynutrition.com/12-best-foods-to-eat-in-morning/

To your health and mindful eating!  Eat with Intention!

AND Coming soon - be watching!

 
 

Top 3 ways to eat healthy on the go!

                                  Can you Eat Healthy While Traveling?

                        (or just going out to eat, running around town?)

Traveling soon? Perhaps a long-awaited vacation? Business trip? Something completely different? You just are always running around?

No matter where you’re going, you’re probably going to appreciate some quick and easy healthy food ideas. These can help you stay on track and help you bring, and find real food. While these tips can all be used right here at home, this is extra-important when you’re traveling. Traveling can throw your regular healthy habits off when you’re skipping time zones or even just being in a different place.

As a health coach, I have such a sense of pride when my clients skip junky convenience foods. Let me give you some great strategies that can help you do this while you’re “on the road.”

Pro Tip: When booking your hotel room, ask if you can have one with a mini-fridge. This will help you store some of your healthy snacks and groceries while you’re there.

       PACKING YOUR OWN HEALTHY SNACKS

Well, this is important because not only will it keep you from becoming a “hangry junk-seeker,” but it can also hold you off until you’re able to stop at a proper grocery store for say...actual real food!

Here are a bunch of my favorite on-the-go snacks to have on hand in your bag and/or cooler:

●     If you’re going to have a cooler, or eat them within a couple of hours, try fresh fruit or boiled eggs (don’t forget the ice packs).

●     Unsalted nuts and seeds (I love walnuts and pumpkin seeds myself).

●     Dried or even freeze-dried fruit.

●     Kind Bars or Organic Bars of your choice

●     Sliced veggies (carrots, celery, cucumber, broccoli, etc.) with a dip (hummus, guacamole, salad dressing, etc.). You can even buy single-serving packs at Costco.

●     Find good quality protein bars, or make your own before heading out.

●     Good quality granola cereal (I love Purely Elizabeth varieties)

●     Savory snacks like roasted chickpeas.

●     High-quality protein powder to make your own smoothies (I like Sun Warrior or Organifi). Be sure to also pack a mini blender, like a Magic Bullet, if needed.

●     And don’t forget your drinks. Bring some water with you. Or if you’re flying, choose water in the airport and on the plane.

 Here's one pf my favorites:  

Take a lengthwise slice of zucchini, roll it around fresh cut veggies of your choice..if you need a binder...try a smear of veggie cream cheese, hold together with a toothpick...throw in a baggie and take along.  This is about 50 calories alone and about 70 calories with the smear!

 HOW TO FIND HEALTHY FOOD AT YOUR DESTINATION

                                                                 (there's an APP for that!)

Of course, you can always Google your destination and search for grocery stores or healthy restaurants. But there are a couple of websites and apps that may be helpful for you.

●     FindMeGlutenFree - A website that searches for gluten-free restaurants around the US.

●     HealthyOut - An app that helps you find restaurants that cater to your dietary preferences, be they gluten-free, lactose-free, low-calorie, low-carb, etc.

●     Food Tripping - Designed for road trips, this app helps you find alternatives to fast food.

KEY TAKEAWAYS

Travelling often comes with unnecessary junk food that can derail your healthy lifestyle. Planning ahead and being prepared can be simple, and help keep your health goals on track even when you’re out and about!

REFERENCES

http://www.precisionnutrition.com/travel-friendly-nutrition-tips

http://www.precisionnutrition.com/all-about-eating-on-the-go

https://authoritynutrition.com/22-healthy-foods-that-dont-spoil/

https://www.findmeglutenfree.com/

https://mobile.healthyout.com/

https://play.google.com/store/apps/details?id=com.jacobsmedia.foodtrip

https://itunes.apple.com/ca/app/food-tripping/id633720942?mt=8&ign-mpt=uo%3D4

What is Metabolism?

This  word “metabolism” is thrown around a lot these days.

You know that if yours is too slow you might gain weight.  But what exactly does this all mean?

Well technically “metabolism” is the word to describe all of the biochemical reactions in your body.  It's how you take in nutrients and oxygen and use them to fuel everything you do.

Your body has an incredible ability to grow, heal, and generally stay alive.  And without this amazing biochemistry you would not be possible.

Metabolism includes how the cells in your body:

●     Allow activities you can control (e.g. physical activity etc.).

●     Allow activities you can't control (e.g. heart beat, wound healing, processing of nutrients & toxins, etc.).

●     Allow storage of excess energy for later.

So when you put all of these processes together into your metabolism you can imagine that these processes can work too quickly, too slowly, or just right.

Which brings us to the “metabolic rate”. 

Metabolic rate

This is how fast your metabolism works and is measured in calories (yup, those calories!).

The calories you eat can go to one of three places:

●     Work (i.e. exercise and other activity).

●     Heat (i.e. from all those biochemical reactions).

●     Storage (i.e. extra leftover “unburned” calories stored as fat).

As you can imagine the more calories you burn as work or creating heat the easier it is to lose weight and keep it off because there will be fewer “leftover” calories to store for later.

There are a couple of different ways to measure metabolic rate.  One is the “resting metabolic rate” (RMR) which is how much energy your body uses when you're not being physically active.

The other is the “total daily energy expenditure” (TDEE) which measures both the resting metabolic rate as well as the energy used for “work” (e.g. exercise) throughout a 24-hour period.

What affects your metabolic rate?

In a nutshell: a lot!

The first thing you may think of is your thyroid.  This gland at the front of your throat releases hormones to tell your body to “speed up” your metabolism.  Of course, the more thyroid hormone there is the faster things will work and the more calories you'll burn.

But that's not the only thing that affects your metabolic rate.

How big you are counts too! 

Larger people have higher metabolic rates; but your body composition is crucial! 

As you can imagine muscles that actively move and do work need more energy than fat does.  So the more lean muscle mass you have the more energy your body will burn and the higher your metabolic rate will be.  Even when you're not working out.

This is exactly why weight training is often recommended as a part of a weight loss program.  Because you want muscles to be burning those calories for you. 

The thing is, when people lose weight their metabolic rate often slows down which you don't want to happen.  So you definitely want to offset that with more muscle mass.

Aerobic exercise also temporarily increases your metabolic rate.  Your muscles are burning fuel to move so they're doing “work”.

The type of food you eat also affects your metabolic rate!

Your body actually burns calories to absorb, digest, and metabolize your food.  This is called the “thermic effect of food” (TEF).

You can use it to your advantage when you understand how your body metabolizes foods differently. 

Fats, for example increase your TEF by 0-3%; carbs increase it by 5-10%, and protein increases it by 15-30%.  By trading some of your fat or carbs for lean protein you can slightly increase your metabolic rate.

Another bonus of protein is that your muscles need it to grow.  By working them out and feeding them what they need they will help you to lose weight and keep it off.

And don't forget the mind-body connection.  There is plenty of research that shows the influence that things like stress and sleep have on the metabolic rate.

This is just the tip of the iceberg when it comes to metabolism and how so many different things can work to increase (or decrease) your metabolic rate.

Recipe (Lean Protein): Lemon Herb Roasted Chicken Breasts

Serves 4

2 lemons, sliced

1 tablespoon rosemary

1 tablespoon thyme

2 cloves garlic, thinly sliced

4 chicken breasts (boneless, skinless)

dash salt & pepper

1 tablespoon extra virgin olive old

Preheat oven to 425F.  Layer ½ of the lemon slices on the bottom of a baking dish.  Sprinkle with ½ of the herbs and ½ of the sliced garlic.

Place the chicken breasts on top and sprinkle salt & pepper.  Place remaining lemon, herbs and garlic on top of the chicken.  Drizzle with olive oil.  Cover with a lid or foil.

Bake for 45 minutes until chicken is cooked through.  If you want the chicken to be a bit more “roasty” then remove the lid/foil and broil for another few minutes (watching carefully not to burn it).

Serve & enjoy!

Tip: You can add a leftover sliced chicken breast to your salad for lunch the next day!

References:

http://www.precisionnutrition.com/all-about-energy-balance

https://authoritynutrition.com/10-ways-to-boost-metabolism/

Why you shouldn't make THIS resolution

I love the New Year...a fresh start, a new page...empty pages to keep writing your story.  But we all have or still do resolve to "lose weight" and go on a "DIET".  What dread that brings to our minds...right?  Do "diets" work?  I say NO they don't , but choosing good nutrition does!

The secret to losing weight once and for all!

Every time you’ve ever tried to lose weight, you’ve done it wrong.

We’ve all done it. We’ve all been there. You go through a weight loss/diet program, you deny yourself everything you love, you torture yourself at the gym, and you lose weight. You think you’ve done a good thing for your health, for your life, for your family.

And then the weight comes back. Maybe even some extra on top.

You have failed. Again. You’re sure of it. Everyone else loses the weight and keeps it off. Normal people don’t have problems with their weight. Normal people just manage this without worry. Aren't I normal you ask yourself.  

No I am a freak of nature… EXCEPT THAT YOU’RE NOT.

Weight loss programs/Diets... are designed to make sure you fail in the long-term, so you keep coming back year after year over and over...

This year, resolve to find your perfect balance.  Try a few of my favorite tips…

  

• Balanced decisions.  Resolve to make healthier decisions that make you feel great, not ones that make you miserable.  It’s much more simple than following a strict plan and will leave you loving your new lifestyle.  Following strict plans can leave you feeling deprived, which can lead to rebellion and that's absolutely not what we want!  Balanced decisions are far more beneficial and enjoyable long-term. 
• Simple changes over time.  Instead of trying to do a complete overhaul of your life, start by making these smart, balanced decisions over time.  Changing your habits and doing it slowly leads to creating healthier habits that last without overwhelm and confusion. 
• Step by Step.  Start with one new healthy habit a week.  With this method, you’re focusing on one thing that improves your health at a time as it becomes a part of your routine.  For example, for your first week, focus on drinking enough water.  Most people do not, and this is always a fabulous place to start.  You’ll see and feel changes quickly, and you can move onto your second week with another small health goal to implement. 

And if you need a program that you do once, learn a bunch and have forever...click that picture above for more info. And if you are ready to do the work, get it done once and for all...use this code at checkout: Crew4Life50

Cheryl Love