So, I have been on a week long binge on sugar, and I could NOT feel crappier! Imagine that?
I am ready to go no sugar till Christmas, well, I might have to find a way to eat a treat at our annual cookie exchange, but I do NOT want to have a free for all binge. It just hurts to hard in my heart and in my body!
I hate that sugar has such a hold on me. I hate that. What am I to do? I feel like I am some crazy freak that can't get her act together. How do I enjoy an occasional sweet treat, and NOT binge?
I remember my 9th and 10th grade years. School was always really hard for me. I am painfully shy and just don't like people anyway! They rarely are worth the effort I have to put out. Soooo, you can only imagine how much I enjoyed lunch. The majority of my most painful memories of my school years happened at lunch time. Joy, right? Anyway, I remember how I never felt like I had enough clothes, or the right clothes. My parents gave me an allowance that covered EVERYTHING I needed, that included hanging out with friends (who needs those?), lunch money, and even my school clothes. So, since I was in charge of the $$, I would buy a Dr Pepper and a Nutty Buddy for lunch. It was only a $1. 'Real' food cost like $3-$5. I would save up to $20 more for clothes and still have just enough energy left to make it through track practice! Can you believe that? I do believe my reliance on sweets to get me through a rough time was planted in that time. Time to change that, what do you think?
OK, tomorrow, I am READY to kick it up a couple of notches. I am struggling to keep up with my 100 miles by Christmas, and I really want to lean up a little bit more, and just plain be ready and healthy to start my 5th time to train for a half marathon I have YET to finish! All this to say, I will be taking measurements and a 'before' picture tomorrow. I am so ready. I can just feel the joy of goals accomplished just out of reach, and I am SO ready to jump up there and TAKE it! Wahoo!
Sunday, November 30, 2008
Thursday, November 27, 2008
Thanksgiving
Well, I had planned on running twice today. I ran for an hour yesterday and my knee whined a little all the rest of the day. Because of that, my hope was to put in another 6 miles, but be kind to my knee by breaking it into two runs.
Well... I did not factor in that The Boy would throw up on me at 4am. I do not think he is sick like Ruthie's family, he has been fine all day. I just think something did not set well. Anyway, I had to change my sheets and my clothes and his clothes before going back to an incredibly restless sleep. Oh, and we caught TWO rats last night. Finally. I have been trying to catch those nasty creatures for FAR too long. SO that was one more thing to keep me up last night... hearing them caught in the glue traps... ugh.
OK, so let me swing right into food! haha! I got to host Thanksgiving for my in laws. I love doing this sort of thing. I think it turned out really well. Look at the pretty, SO NOT CLEAN EATS, table full of food! Sweet Love did an exceptional job on the turkey. I am so proud!
Well... I did not factor in that The Boy would throw up on me at 4am. I do not think he is sick like Ruthie's family, he has been fine all day. I just think something did not set well. Anyway, I had to change my sheets and my clothes and his clothes before going back to an incredibly restless sleep. Oh, and we caught TWO rats last night. Finally. I have been trying to catch those nasty creatures for FAR too long. SO that was one more thing to keep me up last night... hearing them caught in the glue traps... ugh.
OK, so let me swing right into food! haha! I got to host Thanksgiving for my in laws. I love doing this sort of thing. I think it turned out really well. Look at the pretty, SO NOT CLEAN EATS, table full of food! Sweet Love did an exceptional job on the turkey. I am so proud!
Wednesday, November 26, 2008
Just want to brag
100 Miles!
This is NOT the 100 miles before Christmas, just the 100 I have run since my dad gave me the thing! Oh how I love my NIKE+
Also, a good 30 miles of that 100 were all run this month... I cannot believe it. I am so proud of me!
By the way, do I look like a runner yet?
Saturday, November 22, 2008
Sugar & Addiction
I have a sugar addiction. I know it. I deny it, but I know it is real.
ad⋅dic⋅tion [uh-dik-shuh
–noun persistent compulsive use of a substance known by the user to be physically, psychologically, or socially harmful
Sugar IS physically harmful. Not in the obvious ways like drugs or alcohol. But physically, it takes a huge toll, and it is damaging to your body, even in small amounts. Look at the sky rocketing obesity and adult diabetes rates. That should be enough to tell me to STOP.
Why can I not stay away, or 'eat responsibly'? Because I am an addict. I binge EVERY TIME I eat sweets. EVERY TIME. ALWAYS.
Take my brother's wedding. Recently I have been on a no sugar kick, but decided that since my brother surprised us with a quick wedding, I would have a piece of his wedding cake. I mean, he only gets married once you know! And wedding cake, seriously, is in a class all its own. So, there I am helping out, so I basically miss out on the wedding cake. I grab two bites from Sweet Love who is sharing with The Boy. That should have been enough, I want that to have been enough, I fervently yearn for that to have been enough. BUT NO! Later, I spy a piece of cake that looks like no one touched it... so I dig in, and swallow every last friggen bite. Now, if you know me, you know I kind of have a spit thing. I do not like to drink after people, and I do not eat after anyone. That little 'incident' really opened up my eyes.
What do I have to do to break this addiction? It is not like they have therapy, and honestly, I would feel weird about that and would quite frankly think it is ridiculous... I mean, it is just FOOD.
Ugh. What is one to do?
On the bright side. I have decided to give up cokes forever. I just don't need them. It has already been over a month. Somehow, that does not seem terrible. Giving up sugar, however, is impossible. How do I live with that beast?
ad⋅dic⋅tion [uh-dik-shuh
n]
–noun persistent compulsive use of a substance known by the user to be physically, psychologically, or socially harmful
Sugar IS physically harmful. Not in the obvious ways like drugs or alcohol. But physically, it takes a huge toll, and it is damaging to your body, even in small amounts. Look at the sky rocketing obesity and adult diabetes rates. That should be enough to tell me to STOP.
Why can I not stay away, or 'eat responsibly'? Because I am an addict. I binge EVERY TIME I eat sweets. EVERY TIME. ALWAYS.
Take my brother's wedding. Recently I have been on a no sugar kick, but decided that since my brother surprised us with a quick wedding, I would have a piece of his wedding cake. I mean, he only gets married once you know! And wedding cake, seriously, is in a class all its own. So, there I am helping out, so I basically miss out on the wedding cake. I grab two bites from Sweet Love who is sharing with The Boy. That should have been enough, I want that to have been enough, I fervently yearn for that to have been enough. BUT NO! Later, I spy a piece of cake that looks like no one touched it... so I dig in, and swallow every last friggen bite. Now, if you know me, you know I kind of have a spit thing. I do not like to drink after people, and I do not eat after anyone. That little 'incident' really opened up my eyes.
What do I have to do to break this addiction? It is not like they have therapy, and honestly, I would feel weird about that and would quite frankly think it is ridiculous... I mean, it is just FOOD.
Ugh. What is one to do?
On the bright side. I have decided to give up cokes forever. I just don't need them. It has already been over a month. Somehow, that does not seem terrible. Giving up sugar, however, is impossible. How do I live with that beast?
Thursday, November 20, 2008
Five Miles!
Well, life got a little crazy the beginning of the week. I wimped out on working out on Monday, and well, it just got hairier from there! My friend's husband went to the hospital with chest pains and needed me to run her daycare while she was gone. That meant I was in charge of 6 kids (including The Boy) under the age of three, the youngest is 3 months, make their lunch, snacks, bottles, and clean up. She and her husband are clean FREAKS, and I am talking certified. They throw away the first COUPLE layers of paper towels from each roll because they might be dirty from the factory. Seriously people. So, that was some added stress! I worked two days, from 8am till 6pm. It was rewarding, and I am EXHAUSTED. The problem came in that I did not manage to run at all. I barely ran on my shopping spree, but not running while I was home, shameful! How am I going to get to that 100 miles!
So, today, even though I am sore and tired from steam cleaning the living room carpet and starting on scrubbing the grout on my vast amounts of tile floors today, I decided that I needed to go run, and long too! I ran for an hour and managed to log over 5 miles! That helps! I am still WAY behind, but I see nothing wrong with logging a long run every week. After all, that will be what I do when I start training for my half in January.
I really need to write a post on what I think about while I am running. The perfume brigade came and stunk up the whole indoor track, so I ran some on the treadmill. Anyway, I thought about how Laura would get a kick out of the randomness of my running thoughts! Maybe that is why runs are so very therapeutic!
So, goodbye the stress of the last three days, and bring on the massive amounts of in laws to squeeze into our little 1250 square foot house! If I run most days, I will survive, and maybe even thrive!
So, today, even though I am sore and tired from steam cleaning the living room carpet and starting on scrubbing the grout on my vast amounts of tile floors today, I decided that I needed to go run, and long too! I ran for an hour and managed to log over 5 miles! That helps! I am still WAY behind, but I see nothing wrong with logging a long run every week. After all, that will be what I do when I start training for my half in January.
I really need to write a post on what I think about while I am running. The perfume brigade came and stunk up the whole indoor track, so I ran some on the treadmill. Anyway, I thought about how Laura would get a kick out of the randomness of my running thoughts! Maybe that is why runs are so very therapeutic!
So, goodbye the stress of the last three days, and bring on the massive amounts of in laws to squeeze into our little 1250 square foot house! If I run most days, I will survive, and maybe even thrive!
Wednesday, November 12, 2008
Chasing 100
I am one of those half empty girls. Probably more like three fifths empty, to be exact.
I stand here, 3 days, & 6.4 miles into my 100 miles challenge and feel like I can't get there. I just can't.
I know I can, I mean really, I can. I have found ways to run each day since it started, even if it was only for 15 minutes. That has to count, right?
Anyway, I am not down, just looking way up into the sky at the top of a mountain I cannot see, but if I take it one run at a time, I know I really will get there!
What better way to get the last of a quality base to begin training for a half marathon early next year! I HAVE to run one. I have wanted to my whole life. I have to run....
I stand here, 3 days, & 6.4 miles into my 100 miles challenge and feel like I can't get there. I just can't.
I know I can, I mean really, I can. I have found ways to run each day since it started, even if it was only for 15 minutes. That has to count, right?
Anyway, I am not down, just looking way up into the sky at the top of a mountain I cannot see, but if I take it one run at a time, I know I really will get there!
What better way to get the last of a quality base to begin training for a half marathon early next year! I HAVE to run one. I have wanted to my whole life. I have to run....
Monday, November 10, 2008
Nike+ Challenge
First... today was leg day, and since my knee is slow to get strong, so I have to baby it, I usually feel like the workout is almost a waste. NOT today! My knee cooperated wonderfully! I was able to do lunges again, and was sweating like a man. In fact, I want to hurry up and finish this post, so I can wash the man stink off of me!
Since I have been having a bit of a hard time making myself run, I decided to utilize the wonderful gift my dad gave me last year. My Nike+. If you do not have one, I HIGHLY recommend it! It is like having a running partner that is not annoying or talks too much! haha! Oh, and it runs just my pace too!
Anyway, one of the fun things about the Nike+ is that there is a whole 'community' that comes with it. You can use it or not, your choice. I like competition, so the 'Challenges' are perfect for me. I had been sitting on the sidelines looking them over, watching what people did... wishing I had the guts to join. (I am really that pathetic) Anyway, last night, I took the plunge! I am in a Challenge to run 100 miles by Christmas! That is going to push me, but not too much. Just enough to get me OUT there and over some of my whiny excuses! I cannot make the goal if I do not run about 5.5 days a week (about 2.5-3 miles per day). SOOOO, I ran today after my leg workout. That is part of why it was so good! I even ran on the dreaded treadmill because some old lady had her fog of cheap perfume on and it was gagging me on the walking track. GAGGING ME. I flat ran on that yucky treadmill. I think I may have to do that more often. I ran at 6mph, and it was almost easy! Wahoo Nike+.
See you in the morning Laura... I am ready to run again!
PS
I will write up a final word about the detox. Boy am I glad it is over, but kinda a little sad too!
Since I have been having a bit of a hard time making myself run, I decided to utilize the wonderful gift my dad gave me last year. My Nike+. If you do not have one, I HIGHLY recommend it! It is like having a running partner that is not annoying or talks too much! haha! Oh, and it runs just my pace too!
Anyway, one of the fun things about the Nike+ is that there is a whole 'community' that comes with it. You can use it or not, your choice. I like competition, so the 'Challenges' are perfect for me. I had been sitting on the sidelines looking them over, watching what people did... wishing I had the guts to join. (I am really that pathetic) Anyway, last night, I took the plunge! I am in a Challenge to run 100 miles by Christmas! That is going to push me, but not too much. Just enough to get me OUT there and over some of my whiny excuses! I cannot make the goal if I do not run about 5.5 days a week (about 2.5-3 miles per day). SOOOO, I ran today after my leg workout. That is part of why it was so good! I even ran on the dreaded treadmill because some old lady had her fog of cheap perfume on and it was gagging me on the walking track. GAGGING ME. I flat ran on that yucky treadmill. I think I may have to do that more often. I ran at 6mph, and it was almost easy! Wahoo Nike+.
See you in the morning Laura... I am ready to run again!
PS
I will write up a final word about the detox. Boy am I glad it is over, but kinda a little sad too!
Wednesday, November 5, 2008
Detox Days 4&5
Non events. I did eat some pizza... oops. Sue me, it was date night, which I have not been on for over 2 months! We ate at a restaurant, so it was not the normal greasy fare, BUT I paid for it at the gym today. Ugh, I do NOT like to eliminate in public bathrooms! haha! Oh well, it was the consequence for the food I ate, right!
I will say, that I SWEAR my stomach is flatter. Not like, oh amazing, I have abs, but just like I am wearing a smoother (or a girdle), but I am NOT! I am all for that.
I will say, that I SWEAR my stomach is flatter. Not like, oh amazing, I have abs, but just like I am wearing a smoother (or a girdle), but I am NOT! I am all for that.
Monday, November 3, 2008
Leg Day
I cannot wait till leg day is able to be as gratifying as arm day. I just have to take care of my knees and really build up the stabilizer muscles slowly and gently. I am not good at slow, but I am better at it then I am at doing nothing... which is where I would be if I tried to hurry it up! haha.
So, since I could barely do any leg exercises... I ran afterwards. Running seems to kindly (sounds crazy right?) build up my knee stabilizers.
I saw a guy in there that was on a mission to loose fat. He was asking the trainer on hand all kinds of questions. I thought about him while I ran and lifted and how clueless I was a few years back. So... I went WAYYY out of my comfort zone, wrote down my three favorite books that have helped me on my journeys to health, and gave it to him. He looked me right in the eyes, genuinely thanked me and introduced himself. Wow. Somehow that is not what I was expecting. I am glad I did it, and I will be looking for him at the gym!
Oh, the books you ask?
Body For Life
Eating for Life Cookbook
Eat Clean Diet Cookbook
So, since I could barely do any leg exercises... I ran afterwards. Running seems to kindly (sounds crazy right?) build up my knee stabilizers.
I saw a guy in there that was on a mission to loose fat. He was asking the trainer on hand all kinds of questions. I thought about him while I ran and lifted and how clueless I was a few years back. So... I went WAYYY out of my comfort zone, wrote down my three favorite books that have helped me on my journeys to health, and gave it to him. He looked me right in the eyes, genuinely thanked me and introduced himself. Wow. Somehow that is not what I was expecting. I am glad I did it, and I will be looking for him at the gym!
Oh, the books you ask?
Body For Life
Eating for Life Cookbook
Eat Clean Diet Cookbook
Detox Day 3
So far, more of the same. This is just no big deal!
Weight this am... 147.5. WHAT? I will say that when I weighed the first day I had forgotten until mid morning, so maybe I weighed less? This is not really about weight though. It is just fun to see how it can affect it so much!
OK, back to my forbidden coffee. (Not supposed to have on detox) I was planning to not have any the rest of the week, but Sweet Love made some for both of us this am, and I just can't resist him when he is being sweet! Mmm, coffee is YUMMY!
Weight this am... 147.5. WHAT? I will say that when I weighed the first day I had forgotten until mid morning, so maybe I weighed less? This is not really about weight though. It is just fun to see how it can affect it so much!
OK, back to my forbidden coffee. (Not supposed to have on detox) I was planning to not have any the rest of the week, but Sweet Love made some for both of us this am, and I just can't resist him when he is being sweet! Mmm, coffee is YUMMY!
Sunday, November 2, 2008
Who Said Eating Healthy Was Boring?
This is fish tacos from Eating for Life cookbook. I highly recommend. I have made a LOT of the recipes and some of them are lifetime adds to my dinner rotation! This was pretty yummy, shockingly yummy. I would rate it about 4.5 stars! (out of five, and yes, I write the ratings in my cookbook!)
Detox Day 2 - update 3
Still nothing. Hmm. My belly isn't even rumbling right now. It rumbled a little yesterday, but nothing today. Oh well... I will just wait. I am skipping church, something Sweet Love loathes, but I am still fearful of the 'thunder' as he calls it! haha. Will wait it out at home! Maybe if I gleefully do some backed up chores, or go for my run, it will happen, just because that is how it works for me! Pfft.
**UPDATE -1**
noon thirty, and still nothing. Hmm... maybe I am way healthier than I thought. Pick yourself up off the floor Laura. No fair laughing at me that hard! haha!
Now I am frustrated that I skipped out on church. The worst 'symptom' I have had so far, is a nasty taste in my mouth, and feeling like I have morning sickness. (NO I am not knocked up!)
**UPDATE -2**(2:30 pm)
Well, if that was from the detox, then I got nothing to be afraid of. Bring it on Detox! ;)
**UPDATE -3**
SOOOO wrong. I could totally see that I did not chew up my yummy lunch very well. (Surprise Laura!) Whole pieces of Cilantro and Red Pepper. Yum, right?
Well, it has finally 'hit'. It is not really that much of a big deal. Kind of like when you eat a little too greasy of a meal. Which honestly, has not happened to me in a LONG time. My body likes this eat clean thing!
**UPDATE -1**
noon thirty, and still nothing. Hmm... maybe I am way healthier than I thought. Pick yourself up off the floor Laura. No fair laughing at me that hard! haha!
Now I am frustrated that I skipped out on church. The worst 'symptom' I have had so far, is a nasty taste in my mouth, and feeling like I have morning sickness. (NO I am not knocked up!)
**UPDATE -2**(2:30 pm)
Well, if that was from the detox, then I got nothing to be afraid of. Bring it on Detox! ;)
**UPDATE -3**
SOOOO wrong. I could totally see that I did not chew up my yummy lunch very well. (Surprise Laura!) Whole pieces of Cilantro and Red Pepper. Yum, right?
Well, it has finally 'hit'. It is not really that much of a big deal. Kind of like when you eat a little too greasy of a meal. Which honestly, has not happened to me in a LONG time. My body likes this eat clean thing!
Saturday, November 1, 2008
What I am AVOIDING
Want to see what my Sweet Love brought home from teh grocery store... when all I sent him for was Almond Milk and 1/2 & 1/2???
This is why he is RARELY allowed to go to the grocery store alone.
So now, I have this delicious dessert, that I know would ultimately make me miserable, I have to avoid. Oh, how I love desserts. LOVE. Crazy man. He told me, "but it is double chocolate... you don't like that!" How long have we been married??? I love anything, and I mean anything, that has sugar in it! I am a true addict. I would even eat those always stale pink, brown or yellow wafer things your grandmother tries to pass off as a wonderful little cookie, just to get my 'fix'. Gag, and I still scarf them up. Oh well, I have the willpower for now.
Oh, while I am talking about willpower... I saw... EGGNOG the other day. Already? I LlllllUUUuuuVVVvvvEEEE that stuff. I have to dig out the 'healthy' version recipe so I can nip back the craving till Thanksgiving. Sheesh.
This is why he is RARELY allowed to go to the grocery store alone. So now, I have this delicious dessert, that I know would ultimately make me miserable, I have to avoid. Oh, how I love desserts. LOVE. Crazy man. He told me, "but it is double chocolate... you don't like that!" How long have we been married??? I love anything, and I mean anything, that has sugar in it! I am a true addict. I would even eat those always stale pink, brown or yellow wafer things your grandmother tries to pass off as a wonderful little cookie, just to get my 'fix'. Gag, and I still scarf them up. Oh well, I have the willpower for now.
Oh, while I am talking about willpower... I saw... EGGNOG the other day. Already? I LlllllUUUuuuVVVvvvEEEE that stuff. I have to dig out the 'healthy' version recipe so I can nip back the craving till Thanksgiving. Sheesh.
Detox Day 1- update 3
I will be updating through the day... so if you are interested, come on back!
I started this today, instead of the middle of next week like I had planned, because my little brother all of a sudden decided to take the plunge, and marry the girl he has been madly in love with for over a year... NEXT WEEKEND! I just found out, last weekend. And no, she is NOT pregnant! ;)
So, I mixed up the drink, and took a timid taste. it is yucky, but not that big of a deal. I can manage. As long as it didn't taste like Brussel sprouts, I can gulp it down! haha!
Now I am just waiting, with great fear, the first bathroom trip. I will say that I am much relieved to know that the very bad, greasy meal I made the other day, is out of my system! :-) At least I will not have that on top of the normal stuff! haha!
Oh, and I weigh 152. I have not weighed myself since that first time... so I will be weighing daily, just because this will be fun to watch! I will keep that towards the top of my other posts!
Later for now!
***UPDATE 1**
I went for my run. I am finally hitting my workout stride, and I would like to thank Laura for that. She made me lift with her last Saturday, and helped me get in a run on Tuesday, and will help me every Tuesday! Great run, but I swear that the detox got to the top of my intestines in the middle of it... or maybe I am just out of cardio shape? Nah, I am blaming it on the detox! haha!
I messed up at lunch. We went out to fast food (a habit on Saturdays) and though I ate something grilled, yuck, it had a TON of mayo, which I tried to wipe off, and I totally forgot about NOT eating bread while on the detox. Blast. Oh well. I will suffer the consequences!
***UPDATE 2***
So far, nothing... whew. I am so scared! haha. And Amy, great... the bread is really going to hurt me? And right after I ate a steak because my Sweet Love made dinner. Just could not refuse him! Oh well. Maybe tomorrow will be easier. I usually do a liquid fast. Green Smoothies, a little coffee (barely any because it requires me remembering to drink it, and know where the stinking cup is, all while getting me and The Boy dressed and ready for church before 9am), and maybe one meal if I am super hungry.
*oh no* I just felt a twinge. It will be here before too long. *gulp* and another one... I am holding onto my boot straps. *gulp*
***UPDATE 3***
Still no 'effect' from the detox... and it is 11:30pm! What the heck? Maybe I am a 'slow oxidizer'? (read it in a magazine and could not believe that I would be one, since I felt like I process food so fast!)
Oh well, guess I should go to bed. Wake me up when it happens! ;)
I started this today, instead of the middle of next week like I had planned, because my little brother all of a sudden decided to take the plunge, and marry the girl he has been madly in love with for over a year... NEXT WEEKEND! I just found out, last weekend. And no, she is NOT pregnant! ;)
So, I mixed up the drink, and took a timid taste. it is yucky, but not that big of a deal. I can manage. As long as it didn't taste like Brussel sprouts, I can gulp it down! haha!
Now I am just waiting, with great fear, the first bathroom trip. I will say that I am much relieved to know that the very bad, greasy meal I made the other day, is out of my system! :-) At least I will not have that on top of the normal stuff! haha!
Oh, and I weigh 152. I have not weighed myself since that first time... so I will be weighing daily, just because this will be fun to watch! I will keep that towards the top of my other posts!
Later for now!
***UPDATE 1**
I went for my run. I am finally hitting my workout stride, and I would like to thank Laura for that. She made me lift with her last Saturday, and helped me get in a run on Tuesday, and will help me every Tuesday! Great run, but I swear that the detox got to the top of my intestines in the middle of it... or maybe I am just out of cardio shape? Nah, I am blaming it on the detox! haha!
I messed up at lunch. We went out to fast food (a habit on Saturdays) and though I ate something grilled, yuck, it had a TON of mayo, which I tried to wipe off, and I totally forgot about NOT eating bread while on the detox. Blast. Oh well. I will suffer the consequences!
***UPDATE 2***
So far, nothing... whew. I am so scared! haha. And Amy, great... the bread is really going to hurt me? And right after I ate a steak because my Sweet Love made dinner. Just could not refuse him! Oh well. Maybe tomorrow will be easier. I usually do a liquid fast. Green Smoothies, a little coffee (barely any because it requires me remembering to drink it, and know where the stinking cup is, all while getting me and The Boy dressed and ready for church before 9am), and maybe one meal if I am super hungry.
*oh no* I just felt a twinge. It will be here before too long. *gulp* and another one... I am holding onto my boot straps. *gulp*
***UPDATE 3***
Still no 'effect' from the detox... and it is 11:30pm! What the heck? Maybe I am a 'slow oxidizer'? (read it in a magazine and could not believe that I would be one, since I felt like I process food so fast!)
Oh well, guess I should go to bed. Wake me up when it happens! ;)
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