After seeing many people start and complete the HCG diet we have asked thousands of people for their feedback and if they had and tips or tricks they would share with others.
Here are our favorite 15 tips that were shared with us that we know will help you throughout your diet, and most importantly succeed in achieving your weight loss goals.
1. Cook your meals ahead of time whenever possible. Do not wait until the last minute to decide what you are going to eat.
2. If you are cooking something different for your family, cook and eat your food first so that you are not tempted to "Cheat".
3. Drink 8 ounces of water 30 minutes before eating.
4. When you are hungry, wait for 15 minutes before you eat. Most of the time your hunger will go away.
5. If you cannot get away from the feeling of hunger, purchase some high quality fiber that you can mix with water. Drink the fiber 30 minutes before meals. It will give you a feeling of being "full".
6. Share your plans with your friends, family and co-workers. Make them aware of what you are doing and ask them for help. Having their help will stop them from inadvertently tempting you. Their additional encouragement will go along way as you begin.
7. Eat spicier food. You will feel more satisfied after each meal.
8. Take the time plan out your meals.
9. Go and do your food shopping right after you have eaten. Going on a full stomach make other foods less desirable.
10. Eat soups that are made in a broth base. This will give you a warm feeling of being "filled" without stuffing you with solid foods that are harder to process.
11. Water is very important. Approximately 85% of your brain, 80% of your blood and 70% of your muscle is water. If you don't drink enough water, it will be difficult for you to lose weight. Lack of liquid in an organism slows down the metabolic process, and can lead to a decrease in the level of glucose in the blood, which results in weakness and dizziness. Water helps remove the dangerous toxins that your body takes in from the air you breathe, the food you eat and the chemicals used in the various products you use on your skin and hair.
12. Having good foods on hand. Make sure that your fridge is always stocked with fresh healthy foods. Premix some ice tea or other drink for some variety. Have some veggies or an apple precut and ready as a mid afternoon snack. Many people think that because they are on the HCG diet they can't snack, but always remember that you can!
13. Look up restaurants on line before you go so see their menu. Know that you can always have them cook their dishes to meet your needs. Do not settle for something that will work against you. They want to make you happy. Just ask.
14. Work to feel good. Pull your shoulders back, walk with your head held high. Wear clothing that shows your thinner parts like your neck line or your wrists. Be excited about new clothes. Don't be afraid to go into a store and try on smaller clothing as you see the weight drop. This can have very motivating effect, especially on days that you don't feel like dieting.
15. Know that you are not alone. Know that you can do this.
Thursday, August 4, 2011
Cosmetic Tips and Tricks - With a Little History
Cosmetics
Women have been wearing cosmetics for thousands of years. Archaeologists have evidence of men and women using cosmetics in Egypt over 6000 years ago! Wealthy Egyptian women would paint their nails, massage their faces with creams and oils, apply lipstick and eyeliner, and even color their hair. Obviously, things haven't changed that much over the last few millennia!
How Do You Put Cosmetics On?
The most important thing you can do when applying makeup is to start with a clean face. A clean face gives you the perfect palate for applying the rest of your cosmetics. A dirty face, on the other hand, will make it much more difficult. A clean face will also help keep your skin look clear and healthy.
After you have thoroughly cleaned your face, apply foundation smoothly and evenly. When applied correctly, it should not look like you're wearing foundation. The purpose of foundation is to smooth out your skin colors to cover up any blemishes and to help you put your cosmetics on better. Your face should feel light and natural. If it is obvious that you're wearing foundation, or if your face feels like it's covered with guck, then you've put too much on. Also consider if you have the right type of foundation. To work properly, the foundation has to match your skin tone as closely as possible. If you are having trouble picking the right color of foundation, talk to a cosmetics consultant at one of the cosmetics counters at your local department store. If you've only put a bit too much foundation on, you can blot at your skin with some toilet paper to remove the excess foundation without having to start from scratch.
If required, you can then apply some concealer to your face with your fingers. Concealer can be particularly useful around your eyes so any dark circles don't have you confused for a racoon! No matter where you use concealer, always remember to blend, blend, blend. If the concealer is not blended into the rest of your face, it will only draw attention to the spots your are attempting to cover up.
It is only after you've washed your face and applied foundation and concealer that you're ready to move on to the more noticeable cosmetics such as eyeliner, eye shadow, mascara, blush and lipstick.
What are Cosmetics Made Of?
The ancient Egyptians mainly made their cosmetics from clay and oils (with the occasional dash of mercury). Modern cosmetics are made from an unbelievable array of products. Lipstick often contains fish by-products and blush can contain mica, a translucent mineral! While the Food and Drug Administration controls what can be used in cosmetics, the precise ingredients are often protected as trade secrets.
If you really want to know what's going on your face, you can chose to buy organic cosmetics that will make their makeup from simple, natural materials. This can also be a useful strategy if you are concerns about animal testing. If you only want to buy cosmetics that have not been tested on animals, make sure to inquire whether the cosmetics you are purchasing were tested on animals or not.
Women have been wearing cosmetics for thousands of years. Archaeologists have evidence of men and women using cosmetics in Egypt over 6000 years ago! Wealthy Egyptian women would paint their nails, massage their faces with creams and oils, apply lipstick and eyeliner, and even color their hair. Obviously, things haven't changed that much over the last few millennia!
How Do You Put Cosmetics On?
The most important thing you can do when applying makeup is to start with a clean face. A clean face gives you the perfect palate for applying the rest of your cosmetics. A dirty face, on the other hand, will make it much more difficult. A clean face will also help keep your skin look clear and healthy.
After you have thoroughly cleaned your face, apply foundation smoothly and evenly. When applied correctly, it should not look like you're wearing foundation. The purpose of foundation is to smooth out your skin colors to cover up any blemishes and to help you put your cosmetics on better. Your face should feel light and natural. If it is obvious that you're wearing foundation, or if your face feels like it's covered with guck, then you've put too much on. Also consider if you have the right type of foundation. To work properly, the foundation has to match your skin tone as closely as possible. If you are having trouble picking the right color of foundation, talk to a cosmetics consultant at one of the cosmetics counters at your local department store. If you've only put a bit too much foundation on, you can blot at your skin with some toilet paper to remove the excess foundation without having to start from scratch.
If required, you can then apply some concealer to your face with your fingers. Concealer can be particularly useful around your eyes so any dark circles don't have you confused for a racoon! No matter where you use concealer, always remember to blend, blend, blend. If the concealer is not blended into the rest of your face, it will only draw attention to the spots your are attempting to cover up.
It is only after you've washed your face and applied foundation and concealer that you're ready to move on to the more noticeable cosmetics such as eyeliner, eye shadow, mascara, blush and lipstick.
What are Cosmetics Made Of?
The ancient Egyptians mainly made their cosmetics from clay and oils (with the occasional dash of mercury). Modern cosmetics are made from an unbelievable array of products. Lipstick often contains fish by-products and blush can contain mica, a translucent mineral! While the Food and Drug Administration controls what can be used in cosmetics, the precise ingredients are often protected as trade secrets.
If you really want to know what's going on your face, you can chose to buy organic cosmetics that will make their makeup from simple, natural materials. This can also be a useful strategy if you are concerns about animal testing. If you only want to buy cosmetics that have not been tested on animals, make sure to inquire whether the cosmetics you are purchasing were tested on animals or not.
Effective Weight Loss Tips and Tricks - No More Excuses
Almost everywhere you look people are looking for weight loss tips. They want to lose weight and they want it NOW. Luckily, there are some weight loss tips that will make this process a great deal easier.
Calorie Intake
Start reading labels . I know it sucks, but you have to do it, there is no way to avoid this you got to know what you are putting in your mouth. Ever heard the saying Watch what you eat, well that is what you got to do and expend more energy than you consume. It is really that simple. Which is the next tip.
Exercise Program
Increasing your lean body mass. The best way to increase lean body mass is through Muscle Building and always maintain a log. Keeping a log motivates you and help you reach your goal. Identify your exercise . No exercise was created equal. You might like running, so run. You might like jogging, so jog. You might like stationary bikes, so bike stationary. Find the one that works best for you - that is not too much of a chore for you to do regularly throughout the week. Do not pick a routine that you do not like - or you would not want to do it,
GET RID OF THESE FOODS
SODAS AND JUICES
Excluding or including can be the difference between skinny and fat. Go ahead and read for yourself on your next healthy fruit juice the amount of sugar. You have two ingredients- sugar and water.
HIGH FAT PROCESSED MEAT
Sausage, pepperoni, bacon and related foods are loaded with the type of fat that will shorten your lifespan, and are also loaded with sodium. Do not confuse these for good sources of protein.
FROZEN DESSERTS AND ICE CREAM
Again, more sugar to transform your six pack into a keg.. Sugar and oil-laden sauces - whether it is ketchup, barbecue or horseradish sauce, the majority of nice packaged sauces are quick injections of spiced-up high fructose corn syrup.
MOST PROCESSED FOODS
Make sure your warning sirens go off when you see anything packaged in colorful wrappers, boxes, bags or containers. These foods promote healthiness but fail to admit the degree of processing it went through. Do your own experiment - next time you are unsure of a processed food just take a look at the ingredient list. If you see more than 5 ingredients that you can not pronounce then you have to wonder what the heck you are putting in your body. Most of these foods have an exhaustive list of fillers that preserve the shelf life and have nothing to do with nutrient value. Avoid this stuff at all cost!
WHITE FLOUR PRODUCTS (like white bread and bagels)
Manufacturers first remove the wheat seed bran, its six outer layers, and the germ, which results in more than 75% of the vitamins and minerals being lost and over 95% of the fiber being lost. It gets worse. What little is left gets bleached in chlorine dioxide to give the bread a shelf life. It is further whitened by adding chalk, alum, and ammonium carbonate to make it feel and look more improved for the customer. An anti-aging salt that I do not even know how to spell or pronounce is added to the final stage.
A few synthetic nutrients are then added back into the white flour and labeled enriched, but in reality there has been no real enrichment of the original product, only deception and destruction. Did you know that rats will die within seven to 10 days after being put a diet of white flour?
BAKING SUPPLIES
More chemicals to wreak havoc on the human body.
POTATO CHIPS
A cumulative batch of chemicals to put an enormous amount of strain on the pancreas, which is forced to protect your body from these chemicals.
Calorie Intake
Start reading labels . I know it sucks, but you have to do it, there is no way to avoid this you got to know what you are putting in your mouth. Ever heard the saying Watch what you eat, well that is what you got to do and expend more energy than you consume. It is really that simple. Which is the next tip.
Exercise Program
Increasing your lean body mass. The best way to increase lean body mass is through Muscle Building and always maintain a log. Keeping a log motivates you and help you reach your goal. Identify your exercise . No exercise was created equal. You might like running, so run. You might like jogging, so jog. You might like stationary bikes, so bike stationary. Find the one that works best for you - that is not too much of a chore for you to do regularly throughout the week. Do not pick a routine that you do not like - or you would not want to do it,
GET RID OF THESE FOODS
SODAS AND JUICES
Excluding or including can be the difference between skinny and fat. Go ahead and read for yourself on your next healthy fruit juice the amount of sugar. You have two ingredients- sugar and water.
HIGH FAT PROCESSED MEAT
Sausage, pepperoni, bacon and related foods are loaded with the type of fat that will shorten your lifespan, and are also loaded with sodium. Do not confuse these for good sources of protein.
FROZEN DESSERTS AND ICE CREAM
Again, more sugar to transform your six pack into a keg.. Sugar and oil-laden sauces - whether it is ketchup, barbecue or horseradish sauce, the majority of nice packaged sauces are quick injections of spiced-up high fructose corn syrup.
MOST PROCESSED FOODS
Make sure your warning sirens go off when you see anything packaged in colorful wrappers, boxes, bags or containers. These foods promote healthiness but fail to admit the degree of processing it went through. Do your own experiment - next time you are unsure of a processed food just take a look at the ingredient list. If you see more than 5 ingredients that you can not pronounce then you have to wonder what the heck you are putting in your body. Most of these foods have an exhaustive list of fillers that preserve the shelf life and have nothing to do with nutrient value. Avoid this stuff at all cost!
WHITE FLOUR PRODUCTS (like white bread and bagels)
Manufacturers first remove the wheat seed bran, its six outer layers, and the germ, which results in more than 75% of the vitamins and minerals being lost and over 95% of the fiber being lost. It gets worse. What little is left gets bleached in chlorine dioxide to give the bread a shelf life. It is further whitened by adding chalk, alum, and ammonium carbonate to make it feel and look more improved for the customer. An anti-aging salt that I do not even know how to spell or pronounce is added to the final stage.
A few synthetic nutrients are then added back into the white flour and labeled enriched, but in reality there has been no real enrichment of the original product, only deception and destruction. Did you know that rats will die within seven to 10 days after being put a diet of white flour?
BAKING SUPPLIES
More chemicals to wreak havoc on the human body.
POTATO CHIPS
A cumulative batch of chemicals to put an enormous amount of strain on the pancreas, which is forced to protect your body from these chemicals.
Healthy Food Eating - How to Eat Healthy Tips and Tricks
Are you looking for ways to lose weight? If so a great way to start is by practicing healthy food eating. There are several healthy food eating tips that you can utilize in your weight loss journey. Below are a 5 of the best tips for weight loss success.
Don't eliminate your favorite foods. One of the biggest mistakes that people make when dieting is to eliminate their favorite foods. The problem with this is that you then feel deprived and are more likely to binge on these foods. If your favorite foods are high in fat just make sure that you eat them in moderation. For example if your favorite food is ice cream indulge your cravings occasionally, just make sure to only eat one serving. This way you don't feel deprived and you're not eating the whole container.
Slowly balance your food choices. This means that not every meal is going to be completely healthy so don't worry about it too much. If you are eating something high in fat complement it with a healthier choice. If you have a day that you don't eat enough from a certain food group make up for it the next day. Just make sure that your overall diet is a healthy well balanced one. Don't beat yourself up over the occasional unhealthy choice.
Know your bad food choices. If you're not sure where you're going wrong with your diet, keep a food journal for a week. Then cross check it with these tips. If you find that you are missing several servings of veggies make sure that you work on adding more. If you are using a lot of mayo or salad dressing cut back. You should also try low fat versions of these foods.
Make changes slowly. Most people that try to change their diet too quickly will fail and fall back into bad eating habits. Instead make changes gradually over a longer period of time. Start with small things like adding more fruits and veggies. If you drink whole milk try two percent, eventually you should work your way to one percent or skim. Making changes gradually will help you to become use to eating healthy. This will make a healthy diet a lifestyle rather then just another diet that failed.
Don't label foods as good and bad. Don't make yourself feel guilty because you can't live without cookies, ice cream, or chips. These foods aren't bad if you eat them in moderation. Giving yourself allowances is going to make your success that much more likely. Just remember that if you eat some cookies just make sure that you balance it out with healthy foods through out the day.
Eating healthy should be a lifestyle not just a diet. By following these 10 tips to healthy eating and staying positive you can learn how to choose healthy foods as part of a well balanced healthy diet.
Don't eliminate your favorite foods. One of the biggest mistakes that people make when dieting is to eliminate their favorite foods. The problem with this is that you then feel deprived and are more likely to binge on these foods. If your favorite foods are high in fat just make sure that you eat them in moderation. For example if your favorite food is ice cream indulge your cravings occasionally, just make sure to only eat one serving. This way you don't feel deprived and you're not eating the whole container.
Slowly balance your food choices. This means that not every meal is going to be completely healthy so don't worry about it too much. If you are eating something high in fat complement it with a healthier choice. If you have a day that you don't eat enough from a certain food group make up for it the next day. Just make sure that your overall diet is a healthy well balanced one. Don't beat yourself up over the occasional unhealthy choice.
Know your bad food choices. If you're not sure where you're going wrong with your diet, keep a food journal for a week. Then cross check it with these tips. If you find that you are missing several servings of veggies make sure that you work on adding more. If you are using a lot of mayo or salad dressing cut back. You should also try low fat versions of these foods.
Make changes slowly. Most people that try to change their diet too quickly will fail and fall back into bad eating habits. Instead make changes gradually over a longer period of time. Start with small things like adding more fruits and veggies. If you drink whole milk try two percent, eventually you should work your way to one percent or skim. Making changes gradually will help you to become use to eating healthy. This will make a healthy diet a lifestyle rather then just another diet that failed.
Don't label foods as good and bad. Don't make yourself feel guilty because you can't live without cookies, ice cream, or chips. These foods aren't bad if you eat them in moderation. Giving yourself allowances is going to make your success that much more likely. Just remember that if you eat some cookies just make sure that you balance it out with healthy foods through out the day.
Eating healthy should be a lifestyle not just a diet. By following these 10 tips to healthy eating and staying positive you can learn how to choose healthy foods as part of a well balanced healthy diet.
Losing Weight Quickly and Easily - Tips and Tricks
Boy, losing weight is hard, isn't it? In fact, it has to be one of the hardest things to do. The weight goes on so easily and yet you can spend years trying to lose it. There are many different ways that people try to lose weight and different people respond differently to these methods. Just a good old diet and exercise routine is enough for some but some people need to utilize supplements or other things in order to lose weight.
Listening to any Tom, Dick or Harry about losing weight and methods can be dangerous. First of all, they have no idea what your body type is and how your unique process works. Secondly, they could offer advice that could actually have the potential to harm you! The thing is that your weight loss plan needs to come from you. You're the only one who knows what your body responds to. Should you decide that regular diet and exercise is the best option, here are some tips and tricks.
Processed and Sugary Foods are a No-No
You've heard this a million times, haven't you? If you have, it's for good reason. If you're trying to lose weight but keep eating processed and sugar-filled foods, you will undo all of your hard work. You will gain weight and feel guilty. However, keeping a good supply of raw fruits and vegetables is a great idea. They are good, healthy snacks that will fill you up and some of them even help burn calories! Cook your own food so that you know what is going into it.
Divide Up Your Meals
Three squares, huh? Well, the latest available information suggests eating five to six meals a day, around every three hours. The difference is that these meals should be significantly smaller than a typical meal. This will boost your metabolism, help you burn fat and keep you from feeling hungry. If you're accustomed to only eating one meal a day, simply divide that meal up into 5 and eat these mini-meals throughout the day. This is a great way to lose weight.
Listening to any Tom, Dick or Harry about losing weight and methods can be dangerous. First of all, they have no idea what your body type is and how your unique process works. Secondly, they could offer advice that could actually have the potential to harm you! The thing is that your weight loss plan needs to come from you. You're the only one who knows what your body responds to. Should you decide that regular diet and exercise is the best option, here are some tips and tricks.
Processed and Sugary Foods are a No-No
You've heard this a million times, haven't you? If you have, it's for good reason. If you're trying to lose weight but keep eating processed and sugar-filled foods, you will undo all of your hard work. You will gain weight and feel guilty. However, keeping a good supply of raw fruits and vegetables is a great idea. They are good, healthy snacks that will fill you up and some of them even help burn calories! Cook your own food so that you know what is going into it.
Divide Up Your Meals
Three squares, huh? Well, the latest available information suggests eating five to six meals a day, around every three hours. The difference is that these meals should be significantly smaller than a typical meal. This will boost your metabolism, help you burn fat and keep you from feeling hungry. If you're accustomed to only eating one meal a day, simply divide that meal up into 5 and eat these mini-meals throughout the day. This is a great way to lose weight.
Backyard Landscaping - 4 Useful Tips and Tricks
Landscaping your backyard isn't always easy, especially when you don't have much hands-on experience. But not to worry! Below are some tips and tricks that you can use to help you transform your current yard and make you become the envy of all your neighbors!
Apply Your Own Style
When it comes to landscaping, it's really important to choose a design that you'll really love for many years to come instead of going with the latest trend. You want a landscape plan that speaks most about yourself but also matches the appearance of your home and surrounding neighborhood. Whether you pick a tropical, oriental, classical or modern theme is up to you-just make sure you're completely satisfied with the layout before proceeding with the actual work.
Take Note of the Weather
The climate in your area will have a great impact on your backyard landscape. It's essential that your design can withstand whatever type of weather comes along the way so you won't need to spend too much money on frequent renovations. The materials, accessories and plants you use must also be durable and compatible with your area's temperature in order to keep your yard looking good for a long, long time.
Keep Your Lawn Green and Healthy
Sometimes homeowners become too focused on the landscape plan that they forget other critical areas in the yard. The lawn is one of the elements that is often overlooked-which is a shame because it's major contributor to the overall appearance of your backyard. So if you want your landscape design to be a great success, you must maintain your turf's health as well. Make sure to mow, water, fertilize and seed it the right way to achieve a greener lawn that will complement your new backyard.
Include Some Water Features
One of the best ways to make your backyard more appealing is to use incredible water features such as fountains, ponds, falls, and birdbaths. These additions add an elegant effect to your overall landscape design, and also create a calm and soothing atmosphere that allows you to relax in your yard after a hard day at work. Using water features are wonderful additions to your backyard but see to it that they're suitable in the area where you live before installing them.
Apply Your Own Style
When it comes to landscaping, it's really important to choose a design that you'll really love for many years to come instead of going with the latest trend. You want a landscape plan that speaks most about yourself but also matches the appearance of your home and surrounding neighborhood. Whether you pick a tropical, oriental, classical or modern theme is up to you-just make sure you're completely satisfied with the layout before proceeding with the actual work.
Take Note of the Weather
The climate in your area will have a great impact on your backyard landscape. It's essential that your design can withstand whatever type of weather comes along the way so you won't need to spend too much money on frequent renovations. The materials, accessories and plants you use must also be durable and compatible with your area's temperature in order to keep your yard looking good for a long, long time.
Keep Your Lawn Green and Healthy
Sometimes homeowners become too focused on the landscape plan that they forget other critical areas in the yard. The lawn is one of the elements that is often overlooked-which is a shame because it's major contributor to the overall appearance of your backyard. So if you want your landscape design to be a great success, you must maintain your turf's health as well. Make sure to mow, water, fertilize and seed it the right way to achieve a greener lawn that will complement your new backyard.
Include Some Water Features
One of the best ways to make your backyard more appealing is to use incredible water features such as fountains, ponds, falls, and birdbaths. These additions add an elegant effect to your overall landscape design, and also create a calm and soothing atmosphere that allows you to relax in your yard after a hard day at work. Using water features are wonderful additions to your backyard but see to it that they're suitable in the area where you live before installing them.
Weight Loss Tips and Tricks - Best Ways to Lose Weight Quickly
Who couldn't use some great weight loss tips and tricks? Losing weight is a real challenge for millions of people. Because of our 21st century overly fast lifestyle, we often find ourselves in office buildings sitting behind desks all day, or at home sitting in front of the television playing video games for hours. We overindulge on salty snacks, refined sugar, and overly sweet sodas to comfort ourselves. It's time for a change, and any real change begins from within. Take charge of your life and start to move away from bad habits. The following is a list of ways to lose weight, and reclaim your life.
Drink more water. Want to burn more body fat? Water is your answer. You need to drink at least 8 eight ounce glasses of water a day, and if you are exercising, you need even more. Your body needs water to actually burn calories, and remove toxins from your system. It helps to maintain muscle tone and keeps your joints lubricated. If you drink enough water, you will experience less soreness, and fewer injuries when you are working out. The key is to stay hydrated, healthy and energized.
Slim down without a complicated diet plan. Eat more fresh fruits and vegetables. Go for foods that are naturally high in vitamins, minerals and fiber. Broil, bake, and grill rather than frying your foods. Eat smaller portions, and slow down to savor each bite. Start tasting your food.
Get some exercise everyday. You can exercise by walking or biking. Even cleaning your home can help you burn extra calories. It helps to get out in the sunshine and just walk. You can clear your mind, and get fit at the same time.
Get some support. Call a friend, or jump online and join an online weight loss support group. Many are free, and it can give you extra encouragement to share ideas with others along with your progress. Stay on course, and with these weight loss tips and tricks, soon you will be at your ideal weight.
Drink more water. Want to burn more body fat? Water is your answer. You need to drink at least 8 eight ounce glasses of water a day, and if you are exercising, you need even more. Your body needs water to actually burn calories, and remove toxins from your system. It helps to maintain muscle tone and keeps your joints lubricated. If you drink enough water, you will experience less soreness, and fewer injuries when you are working out. The key is to stay hydrated, healthy and energized.
Slim down without a complicated diet plan. Eat more fresh fruits and vegetables. Go for foods that are naturally high in vitamins, minerals and fiber. Broil, bake, and grill rather than frying your foods. Eat smaller portions, and slow down to savor each bite. Start tasting your food.
Get some exercise everyday. You can exercise by walking or biking. Even cleaning your home can help you burn extra calories. It helps to get out in the sunshine and just walk. You can clear your mind, and get fit at the same time.
Get some support. Call a friend, or jump online and join an online weight loss support group. Many are free, and it can give you extra encouragement to share ideas with others along with your progress. Stay on course, and with these weight loss tips and tricks, soon you will be at your ideal weight.
Subscribe to:
Posts (Atom)