Best Christmas Gifts for Runners – Part 2

December 22, 2014

Hey there!

I hope all of you are almost done with your holiday shopping.

But if you are not…

Don’t feel bad.

Did you know… according to statistics, Yesterday was the second most busy shopping day, of the year, (black friday being the busiest).

Anyway I have already posted last year’s awesome list which was Part 1.

Now I am going to reveal to you Part 2- this years list – The Best Running Gifts for Runners.

1) Newton Running Shoes

I wasn’t going to put shoes on the top of my list, because shoes are tricky. They are tricky because running shoes make or break your runner. The wrong shoe can cause major problems, even injury. However, if you know your runner, runs in a neutral or stability shoe then go head and purchase.

Newton running shoes are my favorite. They are a light weight, natural barefoot running shoe. I have convinced most of my running buddies to give them a try, and they fell in love. There is no turning back now. Above is a picture of Raiza wearing (yellow) Newton Distance – universal, Me wearing (orange) Newton Gravity – neutral, Lina wearing (purple) Newton Motion – stability.

The bright colors are awesome, and because 2015 shoes will be coming out soon, most 2014 running shoes, including Newtons, will be on sale.

2) Garmin Forerunner 620

I got this running watch in early fall, after I ran the summer w/o a watch because my old Garmin died. I still need to write a proper review. But this running watch is the Mac Daddy of all running watches! It is AMAZING!! Trust me it does everything, recording pace, mileage, cadence, heart rate, and much more. It is like having a running coach, because it actually evaluates your stride and running form. It is $400 w/o heart rate monitor, but find a bundle for $450 that comes with the heart rate monitor. It is way worth the money. This watch will bring a smile to every runner, because it becomes your running buddy and your running coach!

3) Pay for a Race Entry

Christmas doesn’t have to be all about material things. Races can be expensive and they start to add up. Paying for a future race entry is an awesome gift for any runner who is planning their 2015 race schedule.

4) Running Jar

This was my favorite Christmas gift I got last year. My sister made it for me. It is a really fun gift because the jar is filled with pink paper, blue paper, and green paper. The pink paper has a song title on it. The blue paper has a motivational quote on it. The green paper has a yoga pose or stretch on it. The idea is when ever you are in need for a new song on your running playlist, you grab a pink paper. When you need motivation to get out there and run your grab a blue paper. When you are feeling sore and need a good stretch you grab a green paper. The jar also was stuffed with running accessories such as socks and headbands. I love this idea.

I hope that helps.

It’s crunch time! So go a head and get that one last gift for your favorite runner.

Merry Christmas!

Happy Holidays!

Best Christmas Gifts for Runners – Part 1!

December 10, 2014

I hope you all had fun shopping on Black Friday, Small Shop Saturday, and Cyber Monday. I hope you found tons of great deals. However, if you have a runner on your list to shop for, I know your pain. Buying Christmas Presents for a runner can be difficult because we are so particular in what gear we like and need, and it all depends on what kind of running we are doing.

Well I got your back.

Last year I made a list of the best Christmas gifts for runners. The list was so good I decided to share it with you again. I am going to break this post into two parts. Part 1 is my last years list and Part 2 will be my top picks for this year.

So here it is Part 1.

click on the link below to see last years wish list.

It’s Crunch Time – Christmas Wish List for Runners!

Happy Running. Happy Shopping. Happy Holidays!

Above is a picture of a fun homemade gift my sister made me last year. It was awesome! I will tell you about it in Part 2!

Attention Runners: I want to hear from you. If you have a favorite running item that is on your Christmas Wish List let me know by commenting below.

Carpe Diem & Balance

December 4, 2014

Lately, I have been craving yoga, and thinking about Balance, and being present.

I read a lot of fitness and healthy lifestyle blogs. Whether it is the sport they participate in or the diet they choose to follow, some of the athletes of these blogs, seem obsessive and extreme in some way or another. For example, body builders are putting on more gains during the off season and become even more lean weeks leading up to their show, claiming they are bringing an even better package to the stage. They are counting every macro, and the debate of which diet plan is constant – should I eat clean, or will IIFYM be a better choice? When it comes to long distance runners… They are running even more races, and some are choosing to run further distances.

All of these athletes are inspiring because they show passion, dedication, and hard work.

It is hard to tell in blog world, what the truth is… Just because someone only blogs about running, or prepping for a show, doesn’t mean, that is all they do. No doubt about it, these sports are time consuming and those who participate in them are very passionate about the sport they choose, but they do have rest days, and some are parents, and they go to work everyday. See my point?

Lately… I have been seeing these athletes ease up a bit and begin to talk about some of the other things in their life, and some have even talked about the importance of balance.

The more I think about it, the more I realize I need to work on balance in my own life. It is hard to juggle everything, and when one point of life gets busy others need to take the back burner, right? Not in all cases. By planning ahead and setting time aside for each task things can get fit in. It is important to figure out what your priorities are… Don’t let one part of your life take over.

I have read a couple blogs where the athlete made their sport and diet their life, and they ended up getting burned out or injured. They realized they needed to be more balanced. Actually, by being balanced they saw better results mentally, physically, and emotionally.

Balance is important in diet as well. Stop choosing a label (paleo, gluten free, vegan, low carb, clean eating, IIFYM,) to describe your eating habits. Start eating balanced healthy meals. Instead of obsessing over food, lets fuel our bodies. Nutrition isn’t restrictive, it’s healing.

Another aspect of life where balance is important is when you goal set. As I said in previous posts, I am a “goal digger.” I always set goals, and try to reach them. Once I reach them, I set new goals. Goal setting is very important, it is a glimpse of what you want for yourself in the future. It helps you challenge yourself and keeps you on track. However, you need to be balanced too. By always worrying about the future, you make forget to live in the present.

This is true for me as well. I love the word Carpe Diem – seize the day, but I don’t always live that way. I need to stop focusing on the future and start being more present, seizing the day.

How do you stay present? How do you stay balanced?

Hello December, I am a Goal Digger!

December 1, 2014

After getting my wisdom teeth pulled at the end of October, my stress level finally went down. November began stress free, and I became aware of the cheerful holiday spirit, which was making its first appearance. The month was full of crisp fall runs, colorful leaves, and lots of big bold fall flavors. November ended, with a relaxing thanksgiving holiday surrounded by friends and family- there was lots to be thankful for. Yesterday, I said my final goodbyes to November, and today I am saying Hello to December.

December is an interesting month, because it is the last month of the year. People get so wrapped up in the traditions of Christmas that they forget to focus on goal setting. Yes, December is the the month to celebrate Christmas, but it is also the month to reach your final goals of 2014 and start to set new ones for 2015. In 30 days we will be saying goodbye to one year and hello to another.

Time to be a …

A couple of my December Goals are…

Personal Christmas related:

Celebrate Christmas! Get my Christmas tree, and decorations up. Christmas only happens once a year, so the sooner I can get my Christmas decorations up the better. Time is flying by and if I wait too long, I won’t have much time to really enjoy it. I don’t over decorate. I have a tree, and a few things here and there. One of the joys of being a home owner is the fun of decorating, but if you rent you can decorate too. I choose pretty Christmas decorations, over funny tacky ones. One of my favorite thing about decorations is the warm white lighting the Christmas tree lights give off. I also love the smell of a live tree. The reason why it is important to decorate is because it really does lift your spirits and reminds you to take in all of the holiday cheer.
Decide if I am going to give out Christmas cards this year. We only have 25 days until Christmas.
Figure out who I need to buy for. I already bought a couple gifts, but I need to finalize my list and shop, shop, shop. I want to shop at Christmas markets and specialty shops.

Health and Fitness Goals:

Continue cooking my own food. The more I cook, the more I know exactly what I am eating. Plus cooking is fun, and eating my own food is satisfying! Abs are made in the Kitchen! Update blog more with delicious recipes.
Continue to read labels and reduce sugar intake. I QUIT SUGAR remember (wink wink) Set goals for 2015.
Run, Lift, Yoga. Start thinking of goals for 2015, and races.

House and Home:

It is amazing how much we have done with my little 1950’s duplex. Two years ago we started with nothing, (we were sitting on beach chairs in the living room, because we didn’t have a couch.) But thats what it takes when you want to start from scratch. Things have really come along. I can’t wait to share with you some of our DIY projects.

Blog:

This month on the blog get ready for a lot of GIFT IEAS. I’m going to be telling you the best gifts for runners, yogis, and gym unicorns. I am also going to be talking about what to get your foodie. So if you need Holiday Gift Ideas. Stay tuned.

Happy December 1!

What are your December Goals? What are your December traditions? What do you want for Christmas? Leave a comment below.

Got leftover Turkey? Make Stock!

November 30, 2014

Another wonderful Thanksgiving came and went. The feast was amazing full of my favorite fall flavors. However, just like everyone else, my fridge is over packed with tons of leftovers. Well if you are like me, with a stuffed fridge, questioning what to do with all of those leftovers, you’ve come to the right blog.

I’ve got your back!

Lets start with ideas for your leftover Turkey.

There are lots of things you can do with your leftover turkey. Some like to go traditional, by making a good old turkey sandwich. My husband, however got a little bit more creative by making a turkey pot pie from scratch. I’m so proud of him… This is what we ate for dinner.

The turkey pot pie was delicious, but it only used some of the left over turkey meat. We still have a lot more meat to use and the whole turkey bones and all. The last thing I am going to do is let those bones go to waste…

At this point, some of you may have your jaws dropped… gasping, “You eat Turkey?” I have said it before, but I will say it again, although, I eat mostly a plant based diet, and almost always experiment with vegan and vegetarian cooking, I do not label myself as a vegetarian. I occasionally eat meat, as long as it is organic/wild caught. I also am working on being more balanced in my life, and definitely believe at certain times in life, organic animal based protein is necessary in moderation.

Moving on…

Lets talk about STOCK…

I use vegetable stock all the time. I use it in my butternut bisque/soup recipe. I use it in replace of water in any recipe that calls for water. It actually really does give that extra flavor. However, two weeks ago, I made my very own vegetable stock for pho soup, and (not bragging, just stating the truth) it was over the top good. Store bought vegetable stock just doesn’t even compare to made from scratch vegetable stock. I was almost a little mad when I discovered this… because now I am going to always have to make my own, or at least have some homemade stock on hand. The key to this is to make it in bulk and then freeze it.

Another reason why I prefer making my own is because I have more control on what I put in it. No additives or preservatives like the store bought kind, plus I can really customize it to my taste buds. Depending on what dish I am making, I can add a little more of one spice. It is also much more economical. Save money, make a big pot of stock, and freeze it so you always have it on hand.

There are also amazing health benefits to stock, especially chicken stock (as long as it is organic.) According to Sarah Wilson from IQS…

Stock is full of minerals and electrolytes, in a form easy for the body to assimilate.
Stock has been know for centuries as a healing remedy for the digestive track because of it’s soothing effect on areas of inflammation in the gut.
Stock is a de-stressor. It repairs and calms the mucous lining in the small intestine.
It is great for anyone with Thyroid and autoimmune issues.

Now there are many types of stocks other than Vegetable. There is Chicken, Turkey, Bone, Fish… the list goes on. And for the same reasons, I listed above, it is better to make your own.

But because Thanksgiving has just ended, the odds are you have some leftover Turkey on hand…

So now lets use those turkey bones and make some Stock!

INGREDIENTS

1 yellow onion, chopped up roughly
1 white onion, chopped up roughly
4 carrots, peeled and chopped up roughly
4 celery stalks, chopped roughly
garlic cloves
3 sprigs of rosemary
2 tablespoons of thyme
1/2 teaspoon sea salt
3 bay leaf
Turkey bones (use organic turkey)

INSTRUCTIONS

Remove turkey meat from bones, leaving some on if desired.
Cut turkey meat in small pieces and place a side. (This meat can be used later for turkey soup.)
Place all ingredients in a big pot over the stove. (or crock pot, slow cook)
Fill pot with water to cover all ingredients, (about 20 cups of water.)
Bring liquid to a boil, continue to boil for 20-30 minutes.
After 20-30 minutes of boiling, reduce heat to a simmer.
Cover and simmer for 3-6 hours. 3 is the minimum, but 6 hours is ideal for ultimate flavor and health benefits.
Once simmered for the time you choose, strain all ingredients. Now you have Turkey Stock!

Note: You can use immediately for soup, or you can store in the freezer.

Have you made Stock form Scratch? What’s your favorite kind of Stock? Leave a comment below and let me know what you do with your leftover Turkey!

Because of you, I am Thankful!

November 28, 2014

Happy Thanksgiving!

This year I am Thankful for so many things…

but just to name a few…

I am thankful that I got the opportunity to travel to Thailand. It was a trip of a lifetime, which I shared with Elissa, Mariana, Chis, and Erik. I am beyond lucky that finally I got to experience that part of the world.

I am thankful that I had the courage to create this blog. Blogging gives me the freedom to express myself and oppinons with words. I am thankful to you, my readers, who I hope I inspire everyday to run, lift, eat, and live a healthy lifestyle.

I am thankful for my clients. To me it is not just cutting and coloring your hair. It is all about creating a customized look for you, so you look and feel your best. Thank you, for letting me create. Thank you for sharing your stories with me. But most of all, thank you for trusting in me. Seeing you feel confident is the ultimate satisfaction.

I am thankful that I can run. I am thankful that I live in an area with such an awesome running community. They organize awesome races of all kinds. I am thankful for the races I ran this year, Cherry Blossom 10 Miler, Parkway Classic, ATM, and today’s Turkey Trot, and although, it wasn’t a race Running on my Wedding day was unforgettable!

But most of All (saving the best for last) I am thankful for Erik my husband, and our beautiful wedding day. We are forever thankful to everyone who came to our wedding. We made such great memories. It was the best day ever!

What are you thankful for? Leave a comment below!

Turkey Trots and Cheesecake

November 28, 2014

Last year I wrote about Turkey Trots and Pies.

This year it was all about the Cheesecake!

I made a Sweet Potato Cheesecake earlier in November as a test run, so I would be prepared for Thanksgiving. I brought it into the salon and it was gone in 5 minutes. Guess it was good. On Wednesday we had a Thanksgiving feast at the salon. Everyone requested that I make the Sweet Potato Cheesecake again, so I did, along with a big pot of Butternut Squash Soup. Everything was a big hit!

So when it came to my family’s Thanksgiving, we all, headed to my mom’s house. Along with some mashed potatoes and root vegetables, I brought over a Sweet Potato Cheesecake with some fresh homemade whipped cream. Yum!

As for my Thanksgiving tradition – Running a Turkey Trot. Every year I run a different one in the area. This year, Lina and I ran the Arlington one. It was a 5k of hills. The turkey trot is by far one of my favorite races. I love it for two main reasons, 1) it celebrates fall, 2) it is all about being with family and friends. There are people of all ages including kids, and even some dogs. But at the end of the day, no matter if you are running a turkey trot in the city or not, it always has a neighborhood feel.

This Turkey Trot was fun for me because I ran with Lina and….

P.S. That is NOT a food baby!

Did you run a Turkey Trot? I am always interested in new recipes. What did you make this year?

The MUST HAVE hair Product for Athletes

November 24, 2014

As a hair stylist I tell my clients that they should not be shampooing their hair everyday. Some agree with me, while others sit there pondering the idea, followed by tons of comments and questions. I hear most often…

“My hair gets so greasy, so I have to shampoo everyday.

But I work out everyday, and get super sweaty…

But you are a runner… Don’t you shampoo after your daily runs?

Do you shampoo after Bikam yoga?”

The answer is simple…

No I don’t shampoo after every workout, run, hot yoga class, etc…

To much shampooing strips the scalp of it’s natural oil, and dries out it’s ends. Natural oils are suppose to be on your scalp, so when they are continuously washed away, your scalp naturally produces more. Also, when you scrub your scalp daily, you are stimulating the sebaceous glands on the scalp causing them to produce even more oil than necessary. The result is a head full of oily hair, and dry ends. (Side note: The result above can be worse, depending on shampoo brand and type. So please seek professional advice for daily hair care regiment.)

I know it sounds scary to stop washing your hair everyday, but it will do your hair some good. Changing up your routine is hard, and it may take some time for your hair/scalp to get use to skipping daily shampooing, but trust me it will adjust.

The key to not shampooing daily is using DRY SHAMPOO.

As a runner Dry Shampoo has become my best friend, I have even used it after Bikram yoga.

Dry Shampoo: is a product that absorbs oil from hair, and refreshes hair on days you don’t shampoo. It comes in a powder or powder spay form.

Wondering how to apply Dry Shampoo? It is NOT hard at all…

Watch this quick Dry Shampoo Tutorial I have made and follow the steps below…

Note: On days I don’t shampoo my hair, I actually don’t wet my hair in the shower. So keep in mind, when applying Dry Shampoo, hair must be DRY, not wet from a shower.

Begin by taking medium sections and spray dry shampoo at the root, section size will depend on how much hair you have.
Leave the section and move on to the next section. This allows the previous sprayed section to dry and absorb oil.
Move down to the side of the head spraying up and down.
Continue to crown of head and nape if necessary.
Go back through using hands to blend product in until it becomes invisible.

If you have dark hair and you are concerned the dry shampoo will make you hair white. Don’t worry, as shown in the video, the dry shampoo that appears white when blended correctly will dry invisible. Also remember for longer lasting hair only focus on oil areas.

Besides absorbing oil, dry shampoo can also give lots of volume on days when hair goes flat. This holiday season, try using dry shampoo to add volume to your holiday up do.

MY FAVORITE DRY SHAMPOOS

I hope this helps. Now stop washing you hair daily, and start using Dry Shampoo. Dry Shampoo should be in everyones gym bag!

What’s you favorite Dry Shampoo? Leave a comment below, for your chance to win one of the Dry Shampoos above.

Fit Shaming, Skinny Shaming & my Woman Crush Wednesday

November 20, 2014

It’s Wednesday!

Wednesday is known for so many things.

It can be HUMP DAY – one of my favorites.

To a fashionista, it can be What I wore Wednesday.

To a foodie, it is What I ate Wednesday.

To photographers, it can be Wordless Wednesday.

To everyone who wants to celebrate amazing women, it is Woman Crush Wednesday, aka, #WCW!

Last Wednesday, I posted this picture on my Instagram.

This is Misty Copeland and she is my WCW. The hashtag in the photo is #Strengthisbeautiful and I couldn’t agree more. Misty Copeland is proof of that.

Last week, I had a conversation with a friend about body image. I was trying to convince her that because of the way the female body is made, it is almost impossible for a woman to add muscle and bulk up like a man. But there was no changing her mind. She thinks muscle on women makes them look masculine. (posted on my instagram.)

Does Misty look masculine?

Far from it… she is strong, beautiful, and is as girly as you can get, in her ballet slippers.

However, I have seen a lot of Fit Shaming going on all over social media. Fit Shaming is degrading one because they look too fit, or because their workout schedule seems extreme. I have seen people comment on other athletes photos/posts saying,

“Too muscular…

Eww…

Looks like a dude…”

Maria Kang caused controversy when she posted…

and she claims she is a victim of fit shaming. I agree.

Body image is always being talked about… I can’t escape it.

Even one of the top songs right now, All About that Bass, by Meghan Trainor is about body image. Honestly, I am soo over this song. Originally the song was promoted as one that embraces positive body image, but recently I have read several articles that argue quite the opposite. The articles claim, the song is guilty of “Skinny Shaming.”

Skinny shaming is the act of degrading or bullying one because they are thin. Our society has labeled thin as beautiful, so one may laugh at the idea of skinny shaming. But skinny shaming is a real thing that is happening. And bullying someone because they are skinny is just as hurtful as bullying someone because they are fat. In Meghan Trainor’s song she talks about skinny bitches, but the shaming continues beyond just this song.

The other day, I came across the article, What a Real Runner Looks Like? The article is written by Runner’s World editor Hannah McGoldrick, who started Run Outfit Of The Day on Instagram. She had a video of her RunOOTD and the comments directed toward the video were not comments about her clothing but rather her body.

“She could use a sandwich.

We don’t want to see thin models.

Why doesn’t Runner’s World show real runners with real bodies?

This girl looks like she weighs 90 pounds.

She’s anorexic.”

If you want to read Hannah’s response to the hurtful comments check out the article.

The comments above are real comments and example of skinny shaming. This whole situation annoys me so much. First of all, we don’t really know Hannah, but what we do know is that Hannah is a real runner, who writes for Runner’s World and has run three full marathons. But because we don’t know her, don’t be so quick to comment negative on a person who is only trying to be positive by inspiring others.

Another reason why I am annoyed is because I have always LOVED the RUNNING COMMUNITY. But comments like the ones above, from other runners, disappoints me. I have only seen runners support each other, until now…

My Advice to you…

Whether you do crossfit, run, barre, spin, yoga, lift… Whatever it may be… Do what you love!

Stop focusing on what your body looks like.

Instead start focussing on what your body can do.

Focus on being strong, healthy, and happy.

Stop worrying about the negative comments, because there are many different ways to define beauty, and one’s opinion of what is beautiful may be different than yours.

Oh and please lets stop bullying each other and instead start supporting each other again.

Who is your Woman Crush Wednesday? What is your definition of beautiful?

Thanksgiving Sweet Potato Cheesecake Recipe

November 17, 2014

My November Goal post revealed my food goal for November, which is to explore and test my Thanksgiving recipes instead of winging them the night before or day of. So I have been in search for the perfect Thanksgiving dessert recipe -something new and different that my family has yet to try. To find this recipe, I have been reading tons of magazines and blogs. While browsing Bon Appetit I finally came across a Sweet Potato Cheesecake Recipe.

I don’t bake much, but I have been lately. Having a Kitchen Aid Mixer and a Vitamix has made me more adventurous in the Kitchen. These tools are must haves and I can’t believe I use to cook and attempt to bake with out them. They save me in the kitchen.

Okay, lets talk about Sweet Potatoes…

When baking this recipe there were so many firsts for me.

It was my first time making a Cheesecake and using a springform pan. First time ever using sweet potato as a dessert. And it was my first time doing a water bath.

So lets define some important tools you must know before you continue on…

Springform pan: is a type of bakeware which features sides that can be removed from the base. This is a must have when making cheesecake. Like any product, you can find one to fit your budget. I got mine at Sur La Table for under $15.

Water bath: At this point your cheesecake is already assembled in the springform pan. Now you are going to place it (cheesecake springform pan and all) in a bigger baking pan. You will boil water over the stove. Once water comes to a boil you will pour the boiling water into the bigger baking pan until it is about 1 inch deep up the side of the springform pan. Then you will transfer the cheesecake and water bath to the oven and bake. The water bath keeps the cheesecake moist and prevents drying and cracking.

So there are two parts to this cake, the Oat-Pecan Crust and the Cheesecake Filling.

Oat-Pecan Crust

INGREDIENTS:

all ingredients are organic

2/3 cup whole pecans
1/3 cup large rolled oats (aka old fashioned oats.)
1/3 cup brown sugar
1/4 cup all-purpose flour
1/2 tsp. ground cinnamon
1/4 tsp. salt
1/3 cup unsalted butter, melted

INSTRUCTIONS:

Preheat oven to 350 F
Combine all dry ingredients in Vitamix.
Select Variable 1, push start, slowly increase to Variable 6 for 5 seconds.
Bring back down to Variable 1 and pour melted butter in though the lid opening.
Pulse until everything is blended.
Transfer crust mixture to a 9″ springform pan, pressing it into the bottom and 1″ up the sides.
Bake for 12 minutes.
Place on wire rack to cool.

Cheesecake Filling

INGREDIENTS:

All ingredients are organic

1/2 cup sour cream
3 large eggs
1 cup sweet potato, cooked and cooled
1.5 lbs or 24 oz. cream cheese, room temperature
1 cup brown sugar
1 tsp. ground cinnamon
1 tsp. pure vanilla extract
1/2 tsp. ground ginger
1/4 tsp. ground cloves

INSTRUCTIONS:

Peel and Cup the sweet potatoes, boil them until soft.
Combine all ingredients in Vitamix.
Select Variable 1, push start, increase to variable 10 until all is blended
Start water bath, (for additional notes check above) bring 2 quarts of water to a boil.
Position the springform pan inside large baking pan/dish.
Pour filling into crust.
Pour water in the outer baking pan/dish until it reaches 1″ up the springform pan.
Transfer cheesecake in the water bath to the oven and bake for 60 minutes, until edges are firm.
Remove cheesecake from water bath and cool cheesecake on cooling rack for 1 hour.
Then transfer cake to refrigerator and cool completely for 4 hours.
When ready, run a thin knife around sides, remove springform pan sides.
Serve with whipped cream.

Important note: Make sure your cream cheese is room temperature. If it is cold the eggs will not mix well. It will be lumpy.

Wondering how this taste!? Well it turned out delicious. I brought it to work and it was gone in 5 minutes.

What is your favorite Thanksgiving dessert? What are you making for Thanksgiving? Have your tried sweet potatoes as a dessert?

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