Showing posts with label A Healthier Me. Show all posts
Showing posts with label A Healthier Me. Show all posts

Wednesday, December 13, 2017

An Influenster Review

It has been a while since I have posted even a weekend update and today I am here to talk soup. But not just any soup, Imagine Super Reds Creamy Soup. My family and I are lover of soup and sandwich night, especially a creamy soup that we can dip our cheese or peanut butter sandwich in. 

Last night we tried out the Super Reds soup, it is made with beets, red lentils, cranberries and coconut cream. At first when I opened my Influenster box with my two samples inside (the other being chicken broth) I was a little put off by the "beets"... I mean, gross, then add the cranberries and I was all "what were they thinking". Well they always say "never judge a book by it's cover" because this soup, without adding anything spices, was amazing by itself and perfect for our soup and sandwich night. 


It went perfectly with grilled cheese and peanut butter sandwiches. It has the perfect creamy texture and just a hint of sweet. The only regret I have it not trying the soup sooner. 

We do have plans for the Super Reds flavor again. As we were eating our soup last night we were discussing what it would best be paired with. We came up with a tortellini and grilled chicken soup idea... we will let you know how it goes.

Wednesday, May 31, 2017

Tuesday Treats

I promised you yesterday that I would share "Baggie Omelets" be prepared because they are super hard.... 

What you need:
Large Pot filled with water
Egg Beaters
Any ingredients you like in omelets (mushrooms, onion, cheese, peppers, bacon bits etc.)
heavy duty quart ziplock bags

What to do:
Bring large pot of water to a rolling boil. Pour into the baggie the desired amount of egg beaters, add your "fixings" and zip the bag closed, releasing any air. Place in the boiling water and let sit. Periodically pull you bag out, using tongs. Use the tongs to push around on the bag to get any liquid to the outside and place back in the water. When the omelet falls from the sides of the bag without forcing it you omelet is done. If it isn't 100% and you are wanting to rush the last bit of the process dump on your plate and pop it in the microwave. Enjoy.

*  you can make more than one omelet at a time. 
**never turn the water down
***super easy clean up


Friday, December 30, 2016

2017 Bucket List

So many times in a year I think... We should do this, or we should do that... This year I am making a list and we will be doing them, alone, as a family or with other family members.

1. I will get to my goal weight by the end of 2017. Mark my words.

2. Take at least one trip to the zoo and have a picnic lunch.

3. Visit the Science Center on a rainy day.

4. Camp at a different campground then the normal ones.

5. Have a "ME" day. Just me, for over 8 hours, alone.

6. Take individual dates with my boys.

7. Take the family to the movies.

8. Have a pool party with friends and their kiddos.

9. Visit our grandparents more. As a kid I visited my grandparents weekly. The older I got the less I saw them. 

10. Go visit my brother Bryan in Minnesota. He has lived there for going on 11 years and I have only been there once, 10 years ago.  

11. Get my Beachbody business off the ground. 

12. Re-start the Keller Twin's Annual Hayride. Since Tim started dating me they stopped. 

13. Hang out more with my Sister-in-Laws (from both sides of the family) so our kids can make the childhood memories I have of my Aunts, Uncles and cousins. 

14. Remodel the Kitchen, Master Room or both. 

15, Get Evan and big boy bed. Guys, this is only a few months away because he is already attempting to climb out of his crib and tries to climb on Oliver's bed. 

16. Make Carter's room more "tween" then kid-ish. 

17. Date my husband more. 

18. Spend a day date with my mom. 

19. Take a family Vacation (already planned). 

20. Just make this year better then last. 

What is on your 2017 bucket list?

Tuesday, November 29, 2016

Weekend Wrap Up

I can't believe it is Tuesday already. I missed yesterday because it was really busy and it is another short week for me, deer season again. It was a long weekend so let's get to it...

Wednesday my boss let us off 2 hours early so I stopped by the bank, stopped by a friends house to pick up ornament supplies, and then headed home. Once home I changed clothes and grabbed leftovers out of the fridge so we could head to Tim's parents. The plan was I could help Linda get ready for Thanksgiving and Tim could help his dad cut up my deer. However, Linda was basically done when I got there so we just sat and visited while the guys were out in the shed butchering. When they were done we headed home and went to bed. 
Oliver wearing Carter's pj's 

Thursday was Thanksgiving, my favorite holiday ever. Oliver had us all up early so I got my workout in, Tim finished putting together the salad. While I was finishing up my exercises Tim and the boys got ready. While I was getting ready Tim shouted up the stairs that his brother called and told him to get to his parents house "NOW". Tim assumed it was a deer hunting matter so he grabbed a change of clothes and left. I was left to finish getting myself ready, pack everything, load up everything and tend to two crabby, needy boys. My mood was set before I left the house... and it was not a good one. Thankfully Tim's parents live about 1/2 mile from us and the drinks were ready to be poured, at 11am. It was a good day of visiting with family, looking through the sales ads, beer tasting, wine tasting and just having fun. 
Some one mashed Mr. Potato head.


Before we knew it it was after 8p and time to go home. Once we got home we prepped for the next day and headed to bed. 
Friday Tim was out of the house for his annual rabbit hunt and Oliver got up with him. When Tim left he had Oliver tucked in on the couch watching his shows... but no sooner then Tim pulled out of the driveway Oliver came to my room bawling because "Daddy took Ace hunting and not Remme." At 6am this was an awesome conversation to be having with my 3 year old... It went something like 'Oli, Ace is a rabbit hunting dog, Remme is a duck hunting dog....' He still didn't understand, or didn't want to, I attempted to get him to lay with me in my bed so I can stay there longer but he snuck off and woke up Evan. By this point there was no use in staying in bed. I got up, put on my workout clothes and we all headed down stairs so I could get them fed and I could work out. 
Before we knew it I had to meet Carter's dad in Waterloo to pick him up and then head to WalMart. When we were finished with errands we got home, finished our Thanksgiving #2 food and got ready to leave. Tim made it home to wrangle up the boys that weren't getting along, because by this point I was over them. Thanksgiving #2 was at my mom's new house. There was so much food to feed 14 of us that we could have fed another 20 people. It was crazy. We visited, set some holiday traditions and finally left at 11p. The boys didn't even make it out of the subdivision and they were asleep. One home we all went straight to bed. 

Saturday was Thanksgiving #3. Tim let Evan and I sleep in... We both woke at 9am. We were both in a good mood. We didn't have much time to get ready for Thanksgiving #3 so we threw the salad together, rushed the kids through the shower and rushed to get ourselves ready before having to head out the door. I was only a few minutes behind schedule. I got to visit with my grandpa, aunts and uncles. We got to switch deer hunting stories and we had a wonderful day. We left there about 4:30p and when we got home I freshened up and did some online shopping before heading out to meet Laura (Tim's sister) and Lacey (Twins GF) for Laura's birthday. We ate supper at Lisa's in a small town not far from home and then bar hopped closer to Waterloo so it wasn't to far for Laura to drive home. Steph, Tim's cousin, met up with us at the halfway point. It was so much fun I can't wait to do it again... who's birthday is next? I got home at 1:45p, did a few things downstairs before heading to bed... Once I got to my room I found my husband was still wide awake and sick. UGH! Why do men with head colds act as if they are dying? I asked if he has a fever or throwing up and when he answered no I decided to ignore him and got to bed. 

Sunday I slept until 9a AGAIN this is rare and I was excited it happened two days in a row. I sat downstairs with the littles for a bit before jumping in the shower. Because Tim was sick he was no help keeping the boys occupies and from fighting while I was trying to get out of the house for my cousin's baby shower... that was over 45 minutes away. I was running a little behind but what shower really starts right away. I chatted with my brother Bryan on the way there, gosh I miss him. While I was there I got to visit with all of my dad's family that I missed on Thanksgiving. 
Baby Boy Cousin's name is going to be Jackson John Hagemenn. I am through the roof
excited to meet this little guy. 

Sam got a lot of nice things, some things I have never seen before, not even a year ago when Evan was born. I helped them take everything down and pack up their cars before heading home. Once I got home the boys and I decorated the tree, put up other Christmas decorations and cleaned the house. 


Once we were finished with that I got the boys ready for bed and tucked in then went down stairs and did days 20 and 21 of Core De Force since I missed Saturday's workout. Once I finished that I just sat in the dark living room with the tree lit and soaked in the silence before heading to bed. 

This guy was bought for my first Christmas in 1979
by my Uncle who was only 6 years old.

Then it was Monday and I was back to work... It was a crazy day and I would give anything for some sleep. 



Monday, November 14, 2016

Weekend Wrap Up

Another weekend has come and gone. We are yet another week closer to Christmas and I did the first part of Christmas shopping this weekend, well on-line but my boys are done... well all except Carter's bike and a book I want to have made for Evan. Anywho, onto the weekend. 

Friday I was off work for Veteran's Day so we headed to Tim's cousin's house where his Aunt Cindy and Steph (cousin's wife), Tim's sister and his mom were. It was going to be a craft and wine day. The kids literally played outside all day, taking turns to come in and do their craft, while the moms got to hang inside and visit. I got baby boy and girl snuggles, since Steph and Laura both just had babies. 

The three babies. Evan is a full year older then 
the other two, obviously. The babies are only 
about 2 weeks apart. 

Oliver apparently loves babies now because he couldn't
get enough of them on Friday... except he wasn't fond of 
Evan when he was this little, he always tried smothering him. 

It was a good relaxing day... until I got home. All the boys were tired and crabby, in turn making me crabby. Then Tim comes home to tell us we have to rush through supper, showers and then leave the house because the power company is coming to see why our house seems to be getting more power then we are supposed to,  which also meant they were going to have to shut off our power. Since Oliver is deathly afraid of the dark it was best we left the house. But seriously guys our house could have burnt down. We went to Tim's parents until we got the call to come home. By the time we were home, settled in bed and all was quiet I was exhausted, it was late and I was just going to bed and not getting to work out. 

Saturday I was up and out of the house by 7a for a hair appointment and to run a few errands... alone. The silence was nice. By the time I got home it was time to turn around and leave for the parties we had been invited to. We dropped Carter off at his friend's house, which is also where Party #2 will be, then headed to some friends house for their son's 2nd birthday party. Oliver was amazed at all the tractors he was able to play with and if we would have let him he would have played all night. We visited for a bit before having to leave for party #2 which was a Thank-You party our friend were throwing. The husband got injured baling hay at the beginning of the summer and his wife was unable to drive due to some health issues. They invited those over that helped during their trying months for a bon-fire as a thank you. They provided all the food and drinks. By the time we got home it was past 11p and I was once again not going to be getting my exercises in. 

Sunday Tim let me sleep in, but really I was up when they were because the do not talk softly nor do the two oldest boys stay out of trouble long enough for Tim to NOT be yelling at one of them. I was up at 8:30a and had my exercise clothes on by 10a. Tim and the two older boys left to get the deer stands ready for this coming weekend while Evan napped and I exercised. I was behind by 4 workouts and I was able to get 3 in before the boys returned and Evan woke. We took a 1/2 mile bike ride up and down the driveway

we got our gear ready for hunting season AND I found my FOID card that had been missing since I went hunting in 2012. 

It was in my hunting backpack that Tim and I both checked, double checked and triple checked every single year since I thought I lost it. Guys, this missing FOID card is the reason I haven't hunted since 2012. I had to wait to claim a lost card and then re-apply... three years later, a new card and the weekend before Shotgun Deer season and the darn thing is found. Anyway, by the time it was dark we headed in for supper, baths and to settle on the couch for another Harry Potter movie (Carter and Tim started watching them again this weekend). I had to surrender the TV to them so I started up my dinosaur of a computer and did my final workout on there...and pray I don't ever have to do that again. I also had the time to use some of our very ripe bananas and made muffins. Once HP was over everyone headed to bed, if they weren't already in bed. 

Now it is Monday. I fought with starting the day because I am really REALLY sore... but I put my big girl panties on and here I am slaying the day. What did you do this weekend?

Tuesday, November 8, 2016

Weekend Wrap Up

This past weekend is always the weekend I look forward to every year. The closing of the Vasquez Clubhouse Weekend a/k/a Grandpa's Weekend. This year there were a few bumps in the road but in the end we still had an amazing weekend. Friday night I got a text from Tim saying he was off work and going to get the camper and boys and that he would meet me at the clubhouse when I got off work. I then got a text from him about a hour later saying that he was almost to the clubhouse and a tire blew on the camper. Then there was radio silence and I was starting to panic because I was still at work, he had the two littlest and I didn't even know if they were all ok. I was let off work about 15 minutes and no sooner then I got in my car Tim called and told me they were back on the road and everything is good but that I needed to hurry because Evan was having a melt down. We spent the evening watching the kids play, visiting with family and enjoying one of the last nights around the campfire. I headed to bed about 11p and I can not tell you when Tim finally came to bed. 

Saturday morning about 5a I heard a velcro sound but didn't think anything of it, until I heard the camper door open. At that moment I knew it was Oliver. I sat straight up in bed and stopped him from exiting into a dark abyss. Then Evan woke, UGH! We turned a movie on for them and they watched quietly while Tim and I dozed in and out of sleep until we knew the boys were out again too. Finally about 8 Tim and Oliver headed to WalMart to get me a new bike tire while Evan and I took our time gathering the things we needed to take to the Clubhouse and getting ourselves ready for the day. We made to the clubhouse by the skin of our teeth... we almost missed breakfast.  I got my dinner in the crockpot, watched Tim get my bike ready for the big ride and met a friend who was picking up a bunk bed from my Aunt. 

Once that was all taken care of we hit the road. The hardest part of the ride, besides pulling the 36lb live weight in a bike trailer, was getting up the big hill on the rock road that leads to the clubhouse. 
The ride involved all kinds of bikes... monster tires, two seaters, and a bike trailer.

We weren't even halfway to our destination when my pedal fell off. I called for backup, hooked Oliver up to my Aunts bike and sent everyone on their way while I waited for the roadside assistance. When Tim showed up I switched bikes, he offered me a ride to catch up but I refused... I was in it for the bike ride. I took off and pedaled my butt off until I caught up with them. We sat at the Wine & Dine for about 40 minutes then headed back. We spent the remainder of the evening munching, visiting and planning the upcoming holidays. The best part of this day was when my grandma showed up. She hasn't been down there to really enjoy herself since my grandpa passed in 09'. The clubhouse wa shis getaway and although she camped there she wasn't a fan. She was there from 3:30p-10p and it was great making memories with here there. Before I knew it it was midnight and I was ready for bed. 

Sunday we were up early and ready for church and Tim's newest nephew's baptism. I know we don't go to church often but I am sooo glad my boys know how to act in church, or public in general. I don't know the kids who were sitting behind us but at one point I was about to grab their legs and give them "the stare" because they would not stop kicking, like MMA style, the back of the pew for about 5 minutes straight. On top of that they were playing with stuffed animals and talking about touching butts, killing the animals and THEN they started watching over the pew at my boys playing with their trucks and they started talking about "just stealing one" of my son's trucks. I was so glad when church was over, I mean I don't even know what the sermon was about I was so sidetracked. We headed to the social hall for lunch and no sooner than we were done with that we headed out to get camper from the clubhouse and clean up whatever was left behind. 
This scene always makes me sad. 
Until March/April ol' camper..
we will meet again. 

We were almost home when we blew another camper tire. This time we didn't have a spare so we had to call Tim's dad to get one off his trailer (one we already investigated to be the perfect fit) and bring it to us. Once the camper was home we unloaded everything that needed washed, would freeze in the winter weather and got it ready for winterization. Before we knew it we had to leave again, travel the same roads we had already been on 4 times before to get Carter from his dad. By the time we got home and ate it was time for bed. 


Yesterday was just a crazy day and there was no time for blogging... Now it is Tuesday, voting day and one day closer to Thanksgiving. 

Tuesday, October 11, 2016

Weekend Wrap Up

Hello all. I know I am weak at my blogging game but I have more important, exhausting, things to tend to. I will always be back for a weekend wrap up though, so here we go.

Friday my bosses let me off work a half hour early. I rushed home inhaled some food, changed clothes and the four of us were out the door, this was Carter's dads weekend. Our first stop was to Tim's sister's house to see the newest baby... another boy. That makes 6 boys and 0 girls on the Keller side of the family. Totally not like the Vasquez side where there are 6 girls and 3 boys, 2 brothers with 3 girls each and then me with the 3 boys. Anyway, Mathias is adorable. 

Evan didn't like me holding him and attempted to pull him off my lap. Oliver wanted to hold him and he was all sweet on him and a few days later asked me for a baby sister. I ignored him. 

Anyway, after we left Tim's sisters house we headed to the ball diamonds that were just down the road to meet up with Matt and watch Lacey play softball. You don't realize how much you miss playing until you sit and watch a game. Once we got back home we all headed to bed. 

Saturday I never got out of my pajamas... neither did the boys. I worked on birthday stuff and cleaning the desk and making a temporary family media center to help organize all the papers. I hope it works because I am drowning in paper. Once Tim got home Oliver begged Tim for McDonalds pancakes. Since Evan was in bed and Tim and Oliver were gone I decided to get in my workout and shower. I completed just when the boys got back, they ate, we watched some tv before heading to bed. 

This one will be 1 next Monday. 

Sunday I actually got dressed but we did nothing but catch up on all the Chicago shows and Grey's Anatomy.. oh and I folded a year's worth of laundry, or it seemed like it anyway. Tim finally got home from work, we ran and picked up Carter from his dad, ran and got dinner and then headed home and to bed. 

Monday I was off work so we did a few things around the house to allow Evan to get his morning nap in. Once he was awake we were ready to head out for the day. We ran to Belleville then to the pumpkin patch in Red Bud. We walked around the patch trying to find fun and different pumpkins when back up to the shop to pick out our one carving pumpkin. After we loaded up the pumpkins we headed to the playground where Carter ended up lost in the corn maze, 
After he got lost he was told to stay in the area so he and
his friend decided to play on the little kid toys.

Oliver turned into a royal turd and Evan wouldn't let me put him in the ball pit with he other kids or he would cry. 

Yep, I was ready to head home. Once I wrangled everyone up and strapped in the car we were headed home. Once there the boys refused to go inside so I could cook supper so we sat outside and played until it got dark. I know there aren't many more days we can do that so I was ok with it. I finally got around to supper and once we were done Tim was home and everyone got ready for bed... except me. I wasn't about to skip a Monday of workouts so I hit play and got my sweat on. 
The 3 year old is trying to sabotage my journey...
I will not let it happen though. 

Now it is Tuesday and it feels like a Monday and it just hit me that I only have this week to prepare for this party.... ah!

Monday, September 19, 2016

Weekend Wrap Up

It was a great weekend. Friday night the boys and I ate leftovers for supper and lounged around until Tim got home. Once Tim was home I had a hot second to fold laundry, get my workout in and settle on the couch with Carter to watch some tv, he really likes Penn & Teller.

Saturday Tim tried to let me sleep in but there was so much yelling coming from downstairs there was really no sleeping so I just laid in bed enjoying my pillow until I just couldn't lay anymore. Once I got downstairs Tim asked how soon we could take them to my moms because there are all packed and dressed and ready to go... it was only 9am. I milled about the house for a bit before we headed to my mom's where we dropped the boys off for a cousin slumber party. Tim and I headed home so I could get my workout in and then get ready for our friends wedding reception. 

Some old friends and some new but it seems as if we have all been friends forever.

I carefully planned my day so not to ever eat at the reception and I let you know that at the end of the night IMO'S Pizza was delivered and I didn't even have one piece. I danced the night away and had a blast. Once we got home I was so tired that I passed out.

Sunday we got to sleep in and it felt amazing. Once I was up, I wasn't feeling to hot, I showered, ate and headed to get the boys while Tim mowed the yard. Oliver was so excited to see me that he ran outside thinking daddy with with me and he was very upset when he wasn't. Once I had everyone loaded up we headed to the grocery store for a few things. I have NEVER taken all there of the boys grocery shopping alone and I really don't want to make a habit of it but I will brag for a hot second and say that they were actually perfect angels. Carter didn't get in any ones way, Oliver stayed in the basket and helped put food on the belt and was quite and Evan was just along for the ride with his bottle. I had to pinch myself a couple times they were that good. Once we got home, ate lunch and played for a few it was nap time. Evan will only fall asleep on me if we are at home so I got to take a nap too, Oliver even snuggled up to me. Once we were all awake Carter remembered he had this hunting thing and Oliver had gotten something similar so they both pulled them out and went bow hunting.

While the boys were busy hunting I made something small for supper, cleaned up the living room and play area, folded more laundry and then headed to bed. 

This little guy did not want to wake up this morning. I tickled him, 
talked to him and shook him a little and nothing.

Monday, March 21, 2016

Weekend Wrap Up

Today has be like -  Ugh! 

Friday night we were supposed to meet friends at the local fish fry but Tim was working late and I wasn't about to take the three boys out alone, nope I was attempting that Saturday. So the boys and I just lounged, ate left overs and watched movies. By the time Tim got home they all has baths and we were winding down. 

Saturday Tim left for work at 5a and Evan and I were up at 6a and moved to the couch where I watched a couple episodes of Grey's Anatomy before the other two woke. 

Once they were up I got everyone ready, packed the diaper bag and started the laundry before getting myself ready to get out the door to meet my friend Kim and her kiddos for lunch and an Easter Egg Hunt. This was my first time taking all three of the boys out just me and them and I will tell you.... I was stressed to the max. Lunch went fine, but that was because I was running so late that Kim ordered for me so when we got there they brought it out to us. It was the Egg Hunt that stressed me out. I needed a leash for Oliver, I mean he acted as if we never took him anywhere... EVER! 
We went to see the petting zoo and he was sticking his hands in the turkey cages, goat cages and shoving people out of the way to see. Like as if I raised this kid in a barn. In Oliver's defense it was about nap time and he gets pretty mean when he doesn't get his nap. Anyway, the hunt finally started and Evan did awesome. We got to meet the Easter Bunny, which Oliver was super excited about meeting him and wouldn't leave his/her side.

He picked up the eggs like a champ, he even got three for Evan. Then it was Carter's turn for the hunt... those big kids are ruthless, he didn't get as many eggs but what he got was enough. 
Oliver (on left) and Carter (on right) gathering their eggs.

While Carter was getting his eggs Oli wanted to sit and watch... 
Then after Carter's age was finished Oliver gave 
Carter a hug and said "good job Tarter." This was the best 
behaved he had been the whole day.



After the hunt we headed to the play ground for a bit, and by that I mean until Oliver fell off the merry-go-round thingy and busted his lip open. 
Oliver found his cousin Jackie, Katie and 
Great Uncle Harold on the playground.

At that point I had enough and loaded everyone up and headed home. Once we got home we got comfy on the couch without blankets, pillow pets and a movie and attempted to get everyone to take a nap but then Tim came home and then Tim's parents came over. At this point no one wanted a nap and everyone was becoming very crabby so I decided I was leaving them all with Tim and going grocery shopping, except the crabbiest one wanted to go with me and Tim guilted me into taking him... so I did. Oliver and I headed out and before we even hit the highway he was passed out. Once I got to Aldi I had to wake him. I knew this stop was going to be hell because he was going to be super whiney and mad that I woke him. Thankfully they have that junk isle and there was a Paw Patrol cup he spotted. I told him I would get it for him but he had to stop whining and be happy. Believe it or not he was an angle the rest of the night. We went to Target, stopped at Wendy's for his "pinch pies" and then headed back to Waterloo for our last stop at Schnuck's before heading home. Once we got home Oliver was excited to play with his "good boy" toy and drink "qwaqlate muky" from his new cup. Once we had everything put away I crashed on the couch snuggled up to Evan. 

Sunday Tim was off to work early again but not before Oliver woke. Tim took him to the bathroom then put him in bed with me and the very hungry Evan where the three of us watched cartoons and fell back to sleep until about 8am. Carter wanted to go so Sunday school so he was up, ready and waiting for Tim's parents to come get him and take him to church. Evan has been in this mood where you can't be out of his site or he screams. I need to break him of this so I put him in his bouncy and would go work on a project in the kitchen and go check on him periodically, well he finally fell asleep so I moved him to some place comfortable and finished my painting for the boys room, I painted Easter Eggs for my nieces and nephews and snuggled with Oliver. 

When Tim got home from work we went to his parents house for lunch. We didn't stay there long because there was stuff we needed to get done at home. Once home we hung curtains, pictures, and a few other odd and end things. We didn't feel like making supper so Tim and Oliver ran to get pizza while I attempted to get Evan to settle down. Once everyone was fed and then showered I was done functioning so everyone was in bed by 8:30p. 
My little twins... Evan will forever have this fave of worry
when Oliver is near. lol. Actually their jammies were
a Christmas gift from my grandma Ruth.

My boys.

Now it is Monday and I have already been in a fight with my ironing board, construction traffic sucked through town and I am just in a foul mood... probably wasn't a good day to start my 3-Day Refresh but I can't back out now. 

If your interested in information you can e-mail me or visit my page at