Hot, Sweaty, Heavy

Today’s Happy Note: Sometimes a silly little kitchen failure, like the one pictured below, makes me smile!  Needless to say, this batch of oatmeal was ruined.  That is indeed a sea of oatmeal soup.  I smiled!

What was hot, sweaty, and heavy today?  My run, unfortunately!  I woke up at 9 this morning and felt like a sack of bricks.  I took the day off work in the name of packing — yeah, that didn’t happen.  I’m moving tomorrow and have not packed one. single. thing. I haven’t even started my laundry.  For some reason I operate best at night though — I do my best writing, my best cleaning, sometimes even my best yoga, after midnight.  Weird.

So.  I got distracted (happens easily).  Back to the run.  I accomplished nothing all day; my body literally felt like a sloth.  Minus the hairiness part.  But I was damn determined to get out the door.  And you know what? Sometimes getting out the door is an accomplishment in and of itself. I had to bribe myself with the promise of a massage — sometimes I am so lazy it scares me. 😉  But admit it, you have days when you have to bribe yourself to leave the house too.  I know I can’t be the only one.

The run was muy sluggish, but I finished my 8 hilly miles in a little under 90 minutes. I hit up the gym for some much-needed strength training afterwards — I actually crave lifting weights sometimes.  I did almost an hour of arms and abs. It felt great.  And at the end of my epic little workout, you know what?  I felt amazing!  It is so true that you almost never regret a workout, but you almost always regret not doing a workout.

After reading this post on Runner’s Trials, I was inspired to make my own nutrition goals for marathon training!  But first, I want to show you my excellent eats from today — I think this is a pretty good example of what a day like today (8 miles) should look like, ideally, for ME (every body and every runner is different).

Brunch was another avocado-cinnamon-vanilla SIAB, topped with some flax PB, some honey roasted nuts, and a half a TJ’s PB granola bar, crumbled.

I officially declare that I like rice — I used to hate it passionately, probably because my mom always made brown rice when I was little and all the other kids had white rice.  I refused to eat brown rice because I didn’t want to seem any weirder than I already was (I was reallllllyyyy weird).  So, for the last 20 years, I have mostly eschewed rice.  But I really like a nice grainy brown rice.  I ate it with cinnamon, stevia, sunflower seed butter, and TJ’s dark chocolate covered ginger for an amazing afternoon snack.

More snackage.  I had about twice that much chocolate.

Romaine, carrots, peppers, broccoli, avocado, two apple chicken sausages, and TJ’s spicy peanut vinaigrette.  I love giant salads for dinner, but I can never have one and then be satisfied for the rest of the evening.  An hour or two later, I need a substantial dessert.  Enter….

This was a bowl of 2% Greek yogurt, the other half of the granola bar from this morning, a small spoonful (teaspoon?) of sunflower seed butter, and chocolate trail mix, which I had a few too many handfuls of while preparing this.  In my defense, I was frustrated because of the microwave oatmeal disaster, which had just occurred. 🙂

That’s everything, minus two werther’s candies and the unpictured handfuls of trail mix.  I sometimes eat an extra spoonful or two of nut butter when preparing anything that involves nut butter (okay, so that’s pretty much everything I eat…) but I honestly can’t remember if I had any extra today.

Marathon Training Nutrition Goals

1. Four to six smaller meals per day. Time and time again I come back to this way of eating because it works for me.  I would much rather eat every three or four hours than six or seven, thank you very much.

2. Do not be afraid of the whole grains! I can’t tell you how satisfied I felt after that bowl of brown rice this afternoon.  I also love oats and quinoa.

3. Less processed food, more “clean” food. My diet is pretty clean as is, but there are a few things that could stand to be eliminated.  I am going to focus on whole foods, like fish, chicken, fruits, vegetables, greens, some plain greek yogurt, nuts, nut butters, tofu, avocado, healthy fats, and grains, of course.  I don’t intend to eliminate protein powder (especially the simpler ones), but I do want to use it less.  My staples are as follows: spinach, frozen berries, carrots, apples, salmon, tofu, peanut butter, oats.  So simple, so nutritious.

4. Sugar in moderation. I feel better, think better, and run better when my diet is mostly free of processed sugar (i.e., granola bars, flavored yogurts/nut butters, non-homemade baked goods).  I fully intend to continue consuming honey, maple syrup, stevia, baked goods that I have made, good dark chocolate, and farmer’s market pastries (because they’re too damn good to give up).  Once I have a little bit of sugar, I tend to want a lot more, so Iam really going to try to be careful and moderate here.

5. Say no sometimes and recognize hunger vs. not-hunger.  I do not have to eat anything, ever, if I do not want it.  Training for a marathon does not mean that I can (or even should) eat when I’m not hungry.  I can say no to food at parties, extra food on my plate at restaurants, late-night snacks, etc.

6. Above all, listen to my body.  If my body is saying “feed me a giant pile of veggies!” I shall listen.

I should probably start this whole packing monstrosity now.  Blogging is so much more fun though!

My nutrition goals are really just guidelines.  I think that one of the most important things is not to get mad at myself if I have an off-day.  It won’t kill me.

Do you have general nutrition goals/guidelines/thoughts that you live by?  And does anyone out there happen to be an expert on losing ten nagging pounds while training for a marathon? If so, please share. 🙂

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In Which Caronae Has Fun

Today’s Happy Note: Raspberry herbal tea — just bought some the other day (it’s Stash); it’s somehow creamy yet subtle. Also, I made my evening a mini spa event — got a 15 minute massage after work and just made myself an oatmeal face mask using this recipe. It felt really wonderful and scrubby.  It would be great for a girls’ night.

Social Life: I went out again last night, to a friend’s birthday party.  What has come over me?!?!  I’m having fun, being social, being open.  This is crazy, but in a good way.  I am pretty sure I’m being a normal twenty year old.  It’s summer.  I was talking to someone important to me the other day and all the sudden realized (out loud) “fun is allowed!”  Being with friends and connecting with the people in my life is really important right now.

Marathon Training: Yesterday was a rest day — I ended up with three miles of walking and 20 minutes yoga.  Today was a speed workout on the track.  I put it off all week because speedwork overwhelms me.  But it ended up going really well!

2 mile warm-up

4 x (1200 “fast cruise pace”, 400 easy)

2 mile coo-ldown

I did the 1200s in 6:15, 6:16, 6:13, 6:15.  I was happy with that, especially since these were not all out by any means. It totaled 8 miles. I also did weights this evening for 30-ish minutes.

Eats:

Just got a new batch of sweet cherries.  I have been loving fresh fruit this summer!  Faves: blueberries, peaches, cantaloupe, raspberries, and cherries.

We had a birthday party at the office yesterday!  I had a cupcake yesterday and today.  I wasn’t weird about it at all! I didn’t agonize over eating the cupcake nor did I eat one and proceed to eat ten more.  I had one yesterday and one today, because, well, there were leftovers and I couldn’t let them sit there over the weekend, could I?

I have been trying to lose about 10 nagging pounds that crept on over the summer, especially while I was in the hospital.  I think I have maybe lost 2?  I am stressing a little bit about it and am not really sure what to do.  I refuse to go down the obsessive path — it does NOT work for me.  I have been working on eating intuitively.  I don’t think it is making enough of a difference in my actual food consumption for me to lose weight, but it has helped me feel better emotionally.  It’s nice to sit down in the evening and realize “okay, I want a few bites of chocolate and that’s it” or “hmmm, I just made a giant bowl of oats but I don’t think I am hungry for these last few bites.”  These are small accomplishments.

Another thing: I really want to switch up my healthy fat consumption. Confession: I had a smoothie and several spoonfuls of sunflower seed butter for dinner tonight.  When I crave nut butter like this, it usually is because I am in need of some fats.  So I’m going to make it a goal to diversify my fat intake: avocados, EVOO, 2% yogurt, lowfat milk, raw nuts, eggs.

Anyone have any favorite healthy fats suggestions?

Time to get to bed.  I may or may not be going out again tomorrow!  Crazy.  I think I like this side of me. 🙂

Thoughts On Yoga

Today’s Happy Note: Best. Yoga. Class. Ever.

I know that not everybody is into yoga, and that’s fine, but it really has been life-changing/saving for me.  I can enter class seething, panicked, distraught, weepy, or in pain.  And leave relaxed, smiling, calm, joyful, spiritual.  Today we did a lot of inversions, balances, and twisting, including one pose I have never done before that I could not find any name for or picture of online.  It is basically what the top person is doing in this photo, only upright, with back foot and hand on the ground:

Hangle Dangle

Source

Anyone have any ideas?

What I loved most about class today was that my emotions started coming up, uncontrollably.  As my body physically opened up I could feel the things in my heart pouring out as well. I have heard Averie (who is giving away some awesome hemp products here) and other yogis talk about this before but have never felt it.  Well, I have news for you: this is not one of those crazy newfangled yoga things.  It really happened — I was alternately smiling and crying during class.  It was wonderful and soothing to let things out of my body like that.

I think yoga has made me more spiritual and more comfortable in my own body.  It calms me down and lifts me up at the same time.  It helps me realize that I do indeed know God, in some guise or other, and that I have this wonderful, amazing body that I need to treat well.  I run because it makes me feel clean and strong, in heart and body and mind, but yoga adds an element of spirit, I think.

Have you tried yoga?  It seems like most healthy living bloggers either love it or hate it.  I am definitely in the loving it camp.  I do recommend trying a few different classes, styles, studios, gyms, or videos before giving up; each experience is different and you really need to find what works for you.  Polly’s videos are always a good place to start!

My absolute favorite studio in NYC is Yoga Vida. Highly recommended, and relatively inexpensive.

The eats:

Diet snapple iced tea and plain oats with soymilk and PB.

Tuna made with plain yogurt and hummus, giant pile of steamed veggies.  I know everyone thinks they’re boring, but sometimes I lover plain and simple lightly steamed veggies.

Two afternoon snacks is the way to go.  PB and chocolate chip Larabar and a basically empty AB jar with plain 2% Fage (I’m in love  — the fats are pretty much miraculous), frozen blueberries, and Justin’s chocolate PB (didn’t really go with it, taste-wise).

I realized that recently I have been falling into the blogger-comparison trap.  I think, “healthy living bloggers should have one afternoon snack, dinner, then a small dessert, or two afternoon snacks and no desserts — I must be overeating!”  BUT this is what works for me.  And I never eat (or want a morning) snack, and I keep main meals a bit smaller.  So there.  I can have two afternoon snacks and a dessert if that’s what my body wants.

Random WF bowl.  It had arugula, walnut/grape chicken salad (my favorite kind), a few bites of potato, black bean udon noodles, shredded zucchini/summer squash, and marinated kale salad.  I am NOT a kale girl, but I really liked this one.  It had shredded carrots, cabbage, and lots of balsamic.

Blurry raspberry protein shake: vanilla soy milk, half a banana, handful frozen raspberries, lots of ice, half scoop of vanilla whey/soy protein, and a few spoonfuls of coconut sorbet.  Topped with dark chocolate and chocolate PB.

A good day of eats — lots of variety, lots of nutrients, good portions that kept me full but not too full.  My belly is a happy belly right about now!

Some days I feel like all my meals/snacks involve nuts or nut butter.  I really truly believe that, if it came down to it, I would say PB is my favorite food.  Oats, Greek yogurt, apples, and carrots are all tied for second place. 🙂

What’s your favorite food?

Thoughts on yoga?

Nut Butter Sneaking Habit

Today’s Happy Note: Napping.  Self-acceptance.  Let me explain: I have felt pretty sleepy and a wee bit lethargic this week.  Normally when that happens, I get angry at myself (“gee Caronae, why can’t you be more productive; you’re so lazy; you suck”).  Not this time.  I had a splendid afternoon nap and I just took it for what it was.  I am not a terrible person.  I don’t spend all my time sleeping.  My body knows when it needs a little extra love and rest, and I listened to it.  I am proud of myself for that.  Small victories people.  Small victories.

Something else I’m proud of: My run today! Tuesdays are speed work days.  I’ve said it before: speed work scares the crap out of me.  It’s really hard for me because my fast twitch muscles are kind of non-existent.  Because I know it’s hard, I work myself up into an anxious fit and then make it even harder for myself!

Not today.  The plan was 2 mile warm up, 4×1 mile @ tempo pace, 2 mile cool down.  I did 1/4 mile easy run/walk between each fast mile, for a total of 9 miles.

My tempo pace goal was 9:00 minutes per mile.  I crushed it!

Mile 1: 8:36

Mile 2: 8:34

Mile s: 8:30

Mile 4: 8:27

I was so shocked.  I worked hard, it felt hard, but I did it!  I love that amazing feeling you get after a good hard speed workout.  I enter into a state of physical, emotional calm and my body and mind become so content and relaxed.

I’m proud of myself indeed.

No Therapy Tuesday today because my therapist had an emergency and had to cancel.  I felt really bad for her; I could tell how stressed and anxious she was when she called; she seemed really upset and I actually felt like the inconsistency bothered her more than me!  Then, as I was walking home from work, I ran into her outside the grocery store. It was really weird to see her outside of the office environment (her office is actually in her apartment, which I really like because it seems more comfortable and less stiff)!  I could tell how completely harried she was; I was actually a little bit nervous that she was about to have a panic attack or something.  Anyways, I told her not to worry and to calm down.  Sort of a weird little reversal of roles.  We rescheduled for tomorrow.

I heart frozen berries.

And chocolate-topped smoothies.

Dinner was epic, not to mention that it took five minutes to prep.  I combined a can of tuna with a few spoonfuls 2% Fage, garlic hummus, chopped bell peppers, and guacamole.  Holy easy dinner.  Holy tastiness.

I just ate a weird iced tea slushy concoction.  It looks really weird so I’m not gonna share any pictures.  It’ for your own benefit, trust me.  It was iced chamomile tea (sweetened with stevia and honey) blended with a boatload (yes, that’s a word) of ice cubes.  Random, but I was craving something cold and icy, and this did the job.

Confession: I have a nut-butter-sneaking habit. I take pictures of most of what I eat, since it is helpful for me to have a record.  But spoonfuls of nut butter and tiny handfuls of nuts often escape the camera.  I don’t deprive myself, ever, but I also know that I don’t necessarily need those extra calories. So I’m making a promise to myself to photograph everything I eat; even those tiny spoonfuls.  I don’t share all my eats on the blog everyday (today there were maybe two spoonfuls of unpictured nut butter and a serving of TJ’s mini PB cups).  Can you tell I like PB?

I didn’t eat a lot today given that I ran nine miles (and maybe walked two more?), but I think it makes sense given that I ate more than I needed to yesterday.  I love how my body balances things out and really figures out what’s going on and what it needs or doesn’t need.  Bodies are so smart.

Be back tomorrow with Therapy Wednesday!

I hope you’re all having a most wonderful week.  Relax, smile, breathe!

Grainy Day

Today’s Happy Note: Sleeping in!  I don’t work until 10 some mornings.  I passed out at eleven last night and woke up at nine this morning.  I felt wonderful!

Today was just one of those days where I wasn’t happy, wasn’t sad, wasn’t angry or excited or anxious.  It’s not that I didn’t feel anything, it was all just sort of murky.  Hard to describe.  Not really like I was in a funk but just sort of…cloudy?  Not gloomy though.   I am generally a very emotionally sensitive person and I feel things very deeply; this was almost a welcome break.  I wasn’t depressed or moody at all.  I guess the day just sort of glided by and now that it’s over I can’t quite characterize it — like it was a grainy photograph.

I spent two hours with friends this evening doing stuff for work.  I had a really wonderful moment somewhere in there where I forgot about all my problems.  I love how friends can do that.  I realized that I wasn’t thinking about food or money or sadness.  I wasn’t berating myself over my size.  I was just me.  I love how being with people I care about sometimes solves all my problems.

Friends and loved ones, of course, cannot fix everything.  Sometimes there is a deeper sadness.  But, as L has helped me figure out, it is possible to survive the sadder times.  I will survive.

A few weeks ago I was having a particularly anxious day at therapy and L asked me what helps me calm down.  Running, reading quietly, taking a nap, and just sitting with someone I love who cares about me.  That last one really is a big thing, and I am coming to see more and more lately how healthy relationships affect me.  When I told her my list, she said simply, “I care about you.”

It was one of the nicest things someone has said to me in a long while. Reason number 14224 why I love her.

Do I add nut butter to everything I eat?  No.  Just most things.

Confession: I just realized that part of the reason my dinners never fill me up is that I am afraid to have it in more than one plate or bowl.  Which means there is usually only one thing involved, and that is never enough!  Tonight I had a big bowl of oats with peaches and dark chocolate and a small bowl of yogurt with coconut and a sprinkling of trail mix.  It did the trick.

I have been loving me some grains lately — literally craving them, which is pretty unusual for me.  I tend to fear excess carbs, but let’s face it: no one ever died because they were eating too much oats and brown rice and millet.

Today was a rest day.  Normally I do weights and kickboxing on Mondays, but between a long run yesterday and speed work tomorrow, I wanted something a bit calmer.  I did a little over three miles walking and 20 minutes of yoga and abs.  I don’t like waking up super early to run and would prefer to do it around three or four, ideally, but it is going to be hot hot hot tomorrow so I know I have to get out by seven.  Uh-oh, that means it’s past my bedtime now!

Goodnight, sleep tight.

Oh, and hello new readers!  Don’ be afraid to say hello. 🙂

Anti-Anxiety Plan of Attack!

Today’s Happy Note: Reading in the park.

Mental Health Note: I was so wound up when I left work today that I could barely walk in a straight line.  I have no idea where this came from.  I guess part of depression is feeling inexplicably sad, lonely, or confused.  That might be it.  It was a pretty straightforward day at the office.  Very routine.  Normally the routine soothes me, but today it just unsettled me.  Maybe because I couldn’t stop thinking about all the other things I had to do.  On my way home, I devised an anti-anxiety plan of attack!

  • Take a few moments to myself to walk through the park, look at the trees, breathe, and read.  I rarely leave the house without a book, and today was no exception.   I had “The Gift of Therapy” by Irvin Yalom with me.  Yet another book borrowed from L.  I am devouring it.  It is most wonderful and calming.  Not in a creepy way, but it reminds me of L, which reminds me to stay calm; that someone nearby loves and appreciates me unconditionally is an instantly comforting thought.
  • Make a list of specific things bothering me and plan out howto deal with each thing (i.e., just do it, shelve it for later, ignore it, etc.).
  • Don’t worry about a workout.  I like to take one weekday rest day each week and I purposely don’t plan it ahead of time precisely because of days like this.  The idea of traveling to the gym or the gymnastics center or the yoga studio or dripping with sweat in the 90 degree heat was unappealing.  I work out enough that responding to a day of stress by not working out actually makes sense.  I did do about three miles of walking.
  • Take extra time to write in my journal.
  • Don’t stuff my face, but do have exactly what I want for dinner…

Which leads me to these masterpieces:

I was craving frozen fruit all afternoon/evening!  The first bowl has frozen cherries with one spoonful AB and one spoonful PB.  The second one is Talenti coconut gelato topped with dark chocolate, frozen berries, unsweetened shredded coconut, and a few mixed nuts.

Coconut, berries, nuts: I could have done way worse.  Definitely plenty of sugar.  But oh so tasty.  Sometimes food needs to serve both a physical, nourishing purpose and an emotional, satisfying purpose.  I think I successfully accomplished both here! 🙂

Don’t worry, other eats of the day involved veggies and protein!  Like lunch:

Giant tuna mess with hummus, herbs, snap peas (nom nom nom!) and peppers.

Off to do work and clean my room!  Neither of which I especially want to do.  Sigh…

What do you do when you are inexplicable feeling down?

Favorite frozen fruit?

Adventure Saturday: Tips For a Long Healthful Life

Today’s Happy Note: Spending time with family!  I normally only see my mom’s extended family at Christmas so it was nice to get to see a few of them in the summer, even if only for a day.

Good evening dearies!  I hope it’s been a wonderful Saturday.  I had an Adventure, of course!  I went a bit upstate on the train to see an aunt, two cousins, and my grandfather.  They were here for a wedding (I didn’t go to that; we just had lunch and spent the afternoon together).  We wandered around town, munched on the most amazing pita (so pillowy!), and admired the beautiful grounds and history of the hotel-manor they stayed at.  It’s funny; as much as I despised growing up in the suburbs, I enjoyed myself very much this afternoon.  The small-ish towns along the Hudson are wonderfully endearing and a nice break from the city. I absolutely feel in love with the city, but at times it can be overwhelmingly busy and distant.

I probably walked about two miles today and might go for another walk in a little while, or do some dancing/yoga.  I used to take dance classes at school and I am really missing it. I wonder if there are any local, inexpensive community classes near me? Dancing and yoga remind me of one another.  While I love running, I think they might be more soothing forms of movement for my spirit.

Photos from the Adventure:

Who might this be?  That’s my grandfather!  He’s 95 and a half! Doesn’t look it!  He is an amazing man who has exemplified healthy ways of living since his boyhood in rural Iran.  He has a very powerful internal drive that I have yet to find in another person.  At 95, he still writes papers, read, communicates with friends and family members scattered around the world, attends conferences, and participates in tremendous charitable activities.  He has truly been heroic.  I wanted to take a few minutes during our visit today to ask him how he has maintained vibrancy and health for almost a century.  I’m sure random genetics play a role, but so do our habits and choices.

Without further ado, I present “Baba’s tips for 95 years of healthy living”:

  • Don’t overstress!  In fact, understress if possible.
  • Always keep your mind working in different subjects; for example Baba has been both a mathematician/engineer and a literary/poetic scholar.
  • Stay away from too much alcohol.
  • His super-foods: walnuts, raisins, plain yogurt, lentils, pomegranate juice.
  • It is important to eat these things — and other healthy things — as a child.  Childhood health affects the rest of your life!
  • Always stay active.  Baba has done many activities, games, and sports his entire life.  As an eight year old boy, he found a tennis ball.  This was his only toy.  He kept himself active and entertained by bouncing it around.  Favorite childhood activities: broad jump, high jump, pole vault, and volleyball.  He actually played on the volleyball team at Tehran University as a setter.  Throughout his adult life he has loved racket games — tennis, squash, and racquetball.  He still plays tennis and walks (we probably did about a mile together today).  In fact, he beat me at racquetball two years ago (I was trying)!
  • He has had a lot of sadness and unhappy events in his life.  Overcoming these and persevering anyways has been a very powerful force in shaping his mental capacities.
  • A multicultural lifestyle with diverse interests and connections keeps you healthy because you are constantly learning.  He speaks five languages and is still quite proficient in three of them.
  • Creativity is a “secret” to old age.
  • You have to learn to be satisfied with very little.  Western materiality is destructive to our health.  Being satisfied with little nurtures our spiritual selves.
  • Tea can be “as delicious as a special meat dish.”
  • His vice: sweets!  A little dessert makes us happy and nurtures our souls.
  • He has always rewarded himself with little things.  For example, when he was a teenager, raisins were a special treat.  If someone gave him a handful, he would parcel them out over several days.  Each time he completed a long paper or complex math problem, he would reward himself with a single raisin.  Other rewards: pencils or paper.
  • He is critical of extravagance.  Instead, he believes powerfully in charitability.  He has established a school for 440 poor girls in Iran who otherwise would not receive an education.  He endows the entire establishment (teachers, classrooms, uniforms, sports and games, etc.)  He has a powerful belief in the ability of education to extend and enrich our lives.
  • The entire world can take a hint from more simpler ways of living — that would prevent a lot of bloodshed.
  • His favorite meal: yogurt with jam and walnuts, good bread with chevre.

So there you have it!  Living to 95 years from the expert.  He has an older brother who is either 97 or 98.

I didn’t take any interesting food pictures while I was out because I didn’t want to have to explain the blog.  I did, however take pictures of a major dinner fail:

My blender failed in the middle of smoothie-making!  Grrr.  I can’t get it to work now at all.  Perhaps it overheated?  I didn’t eat all of the above mess, but did eat out the frozen berries and some of the liquid.  It was actually quite tasty!  Better flavor than most of my smoothies for some reason.  I remedied this little failure with some comforting OIAJ…

Nature’s Path hemp oats in a Naturally Nutty Vanilla Almond Butter jar with a handful of trail mix and a serving of TJ’s chocolate covered pretzels!  I’m going to go out on a limb here and make a serious statement: NN Vanilla Almond butter is the best nut butter I’ve ever had. It truly is amazing.  It does have some sugar, but only 5g.  The flavors just work wonderfully together.  It tastes like a really premium vanilla almond frosting.

Not sure why, but I was feeling guilty about everything I ate today.  I didn’t have anything “bad” for me at all, but I do think I wasn’t eating mindfully.  Need to work on that; not because I’m trying to be obsessive but because my mind and body feel best when I have a clear, conscious relationship with food.

Any fun Adventures from today?  Adventures tomorrow? I have plans for a long run, yoga, and possibly a movie!

See you tomorrow!

PS — Go enter the most awesome giveaway ever here!  Evan is giving away an ice cream maker!

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