Life is the real thing.

Life is the real thing, and you get one chance at it. Do not live your life as if you can ask for a do-over. We all have one chance to make our mark. Leave the legacy you believe in. Find out what it is that makes you tick. The passions in your heart are there for a reason! Find your abilities, talents, and gifts that make your life unique and special and use them to better yourself and the world around you!

Chocolate Crisp Protein Bars

 1 cup Almond Butter
3/4 cup Agave Nectar
2 scoops Vanilla Protein Powder ( Arbonne)
2 scoops Chocolate Protein Powder (Arbonne)
3 cups of Whole Grain Crispy Rice Cereal (organic)
 Mix the almond butter and agave nectar in a bowl in microwave for 60-90 seconds....or can melt in saucepan on stove.
Add protein powders to melted mixture and mix well. Add crispy rice cereal and mix gently.
Spread in 9x13 pan. Can form into small balls if you choose. Refrigerate 1 hour.
Each ball or bar- 68 calories, 3 g fat, 9 g carbs, 2 g protein, 1 g fiber.

 Once again another great recipe to get more protein in a yummy and healthy snack!

photo:hece.edublogs.org

Take Action! Today!

The critical ingredient is getting off your butt and doing something. It's as simple as that. A lot of people have ideas, but there are few who decide to do something about them now. Not tomorrow. Not next week. But today. The true entrepreneur is a doer, not a dreamer.  - Robert Browning 

 I just love this...I had to share this today. Too many times we put off things until someday...
Some day is today!

Pumpkin Spice and Cinnamon Protein Bread

I am always looking for ways to include more protein in my recipes. I have tweaked all of these recipes and you can as well. I did not come up with the original ideas, Jamie Eason actually has some great ideas on her website. However, I have changed them according to what I had on hand and  these are great additions for snacking, breakfast, or on the go mini meals. Keep in mind you can add or take away certain ingredients for your preference (nuts, raisins,seeds etc.)  Check them out and enjoy!!!

Pumpkin Spice Protein Bread

1/2 cup Stevia or Truvia
 1/2 cup organic applesauce or plain yogurt
2 tsp cinnamon
1/2 tsp pumpkin pie spice (optional)
1/2 tsp ground clove
1 tsp baking powder
1 tsp baking soda
1/2 tsp salt
2 tsp vanilla
4 egg whites
1 (15 oz) can of pumpkin
2 1/2 scoops vanilla protein
2 cups wheat flour (can use oat flour too, comes out better with oat)
1/4 cup raw oatmeal
1 cup skim milk
1/2 cup walnuts (optional)
1/4 cup raisins(optional)
Spray 13x9 baking dish and preheat oven to 350F. 
Combine all ingredients and add the protein,milk, raisins, and walnuts last. Mix together and pour into pan. Bake for 25-30 minutes.

Cut into 30 bars. 3.5 grams protein per bar. 6 grams of carb.

Cinnamon Protein Bread
1/3 cup Stevia or Truvia
2 tsp cinnamon
COMBINE ABOVE TWO AND SET ASIDE in a small bowl

1 1/2 cups wheat flour (can use oat flour too if you have it)
2 scoops vanilla protein
1 tsp baking powder
1/2 tsp salt
1/2 cup Stevia
2 egg whites
1 cup skim organic milk
1/3 cup plain greek yogurt
2 tsp vanilla

 Preheat oven to 350F. Spray an 8 x8 inch pan with non stick spray.
Combine the ingredients together with a spoon. Once mixed together, add half of the batter to the dish and sprinkle half of the stevia and cinnamon mixture on top, then add the rest of the batter, and sprinkle the remaining mixture over the top. Bake.20-25 minutes.  Cut into 16 squares.
This recipe is a heavier bread, please note.
6 grams protein per bar, 10 grams carbs.

* These recipes use protein that is vegan based, you can use whey but it is harder to digest. If you are interested in alternative protein instead of the whey, please see below: 

Order protein here!

The Truth About Constipation

I know this is a subject not everyone likes to talk about. It may seem like a disgusting subject but the fact is we all do it, and if you aren't having a normal bowel movement something could be very wrong and you might need to visit the doctor to let him know what is going on. Many people go several years having digestive problems and make their situation worse by not bringing it to the attention of their doctor.

The color of your bowel movement should be medium to dark brown. Bile made by your liver and gallbladder has a yellowish color and changes to the brown color by bacteria passed through the gut. If the stool is too light or grey colored this means that you are not producing enough bile, and this could be a problem for you later in life. If your stool is yellowish color that means that it is passing through your digestive system too fast and isn't getting enough time for the bile to turn brown. Your stool's diameter should be 1-2". If your stool is too narrow that means that you could have inflammation of the bowels and that should be addressed as soon as possible.

Your stool should be firm, but it should NOT be too hard or too loose. If there is undigested food in your stool, that could be a sign that you have low stomach acid levels, or a lack of digestive enzymes. Everyone should be passing a bowel movement every single day. If you are not going every day this is a sign you are constipated. Some healthy people go 2-3 times a day. This is a sign you have a very healthy digestive system.

Constipation can cause blood in your stool. This is a result of tearing. If you just have a little bit on your towel from wiping you probably have nothing to worry about, however, if you have dark blood in your bowel movement and you can see it this could be a sign of a serious problem and you should probably let your doctor know right away.

If you have mucous in your stool that is a sign that there is inflammation in your bowels. If it happens regularly you should probably let your doctor know. Just a couple of times should mean that you probably had some type of food allergy. Watch this closely if it has happened to you especially if it keeps happening. This is a sign of a serious problem.

Fruit Salsa

1 lb fresh strawberries
2 peaches
1 cup chopped pineapple
2 cups blueberries
1 1/2 TBSP Lime juice
1/2 cup agave nectar
1-3 TBSP Chili powder ( to taste)
1 tsp chopped cilantro
1/2 tsp chopped mint

Dice the fruit and combine. In a smaller bowl mix the agave, lime juice, chili powder,cilantro and mint. Pour over the fruit and toss together.

Leave the NOT POSSIBLE, behind!

Success is not a far off dream that you cannot attain.Success is not a dream that doesn’t happen.
Success is not a “maybe”.... Success is leaving that, "NOT POSSIBLE" behind. Turn all of the obstacles into stepping stones.Get out of your own way, sometimes you are the biggest reason things have not changed. Never accept defeat.Get excited.Think big.Make it happen.Be part of the one percent that DO IT! Leaving behind the people or the things that make you believe that your dreams are not possible....can be a very tough thing to do. Obstacles come in all kinds of forms. I have really had my share of obstacles, too many to write on here and honestly, I really do not want to focus on them anymore. Learn to use the things that trip you up as a tool to get higher to your ultimate goals and dreams. It does not matter what town you are from, it does not matter what family you had or did not have, it does not matter who has come against you, what matters is that you make a choice today to never be the same. Look to the future. Know that the plans and purposes are planted deep in your heart and it is up to you to fulfill them and get out of your own way.

Finding Gluten Free Makeup

There is an increasing number of people developing gluten allergies. The options are starting to improve in finding makeup and wellness products that are gluten free. A great option and good company that makes gluten free products, is Arbonne. Arbonne is known to have pure, safe, and beneficial ingredients. One great thing is that their products are gluten free and vegan (no animal products). If you want to know more information, I am a distributor and can tell you more. See my site at :
http://purehealthybeauty.myarbonne.com/

Arbonne offers weight loss, skincare, makeup, and a variety of wellness products.

Getting a Facelift - Is It Right For You?

Many people consider getting a face lift operation done. There are many alternatives to this surgery but how do you know if getting a face lift is right for you? A face lift is a very easy surgery. If you do consider getting a face lift then you should know that if you have health complications or heart problems, then it is probably not a good idea. They definitely have to put you to sleep and that may not be something that is right for you. Sure many people do it anyways to look healthy or even to improve their self esteem but sometimes the risks out weight the benefits. Before jumping into a decision don't even take my word for it, make sure you talk to your doctor to make sure it is an option for you. This operation will tighten the skin on your face and change the way your skin fits around your facial bone structures.

There are many ways that a facelift can improve your appearance and give you that youthful look. You should know that everyone has different problem areas and you might want to reconsider whenever possible if you aren't showing that many signs of aging. Sometimes it is better to wait until you have multiple problem areas such as sagging skin under your chin, bags or droopy eyes, and a lot of wrinkles. If you only have 1 of these problems then your best bet is to wait until you have more issues. You don't want to be caught in a loop getting multiple face lift surgeries later in life. Many celebrities have been caught in this loop and end up causing serious damage to their face, all in the name of beauty. Some of these celebrities look absolutely horrible. Your goal is to have 1 facelift you don't want to keep coming back. Here are some of the ways you can improve your face with a face lift.

• Does your mid section of your face sag? This is due to low collagen levels that cause your skin to sag. 
• Do you have deep creases or wrinkles under your eye lids? This can cause you to look older and even unhealthy.
• Do you have deep creases running from the corners of your mouth to your nose? This can be fixed easily and can make a dramatic impact on your appearance.
• Do you have a great deal of loose skin anywhere on your face? Specifically under your chin? This can cause you to look overweight and really unhealthy. This can all be taken care of with a face lift.
• The muscle tone of the lower areas of your face can change over time. If you have this problem it can most definitely be fixed with a facelift.

If you have one or more of the problems listed above then a facelift might be a good idea. Especially if you have spent a fortune on expensive "age defying" beauty products that just aren't cutting it. Remember though, it is always a good idea to talk to your regular doctor before going straight to the plastic surgeon. That way if you have any other health problems that might get in the way, you can avoid them by following your doctor's instructions.

Safe, Pure Perfume

I love perfume. However, many times the content contains harmful ingredients. I usually spray perfume on my clothing and if I use it, most of the time spray it on my clothing . I try to limit as many harmful ingredients on my skin as possible. I was so excited to find and also be able to sell this new perfume and cologne which is made purely from botanical ingredients and grain alcohol.
SD-40 is a high-grade purified grain alcohol, not synthetically produced. So pure is this specific type of alcohol that it would actually be drinkable, except that it has been mixed with a Denatonium salt, a colorless and odorless bittering agent not known to pose any health risks. By law, any cosmetic product sold in the United States using alcohol must also include a bittering agent, making it too bitter for internal consumption, taking it out of the liquor category.
These products are amazing, there is a perfume and cologne and if anyone is looking for healthier alternatives, these are a great choice.

Check out the site below and under the product section, select: fragrance :to check them out.
http://purehealthybeauty.myarbonne.com/

Power breakfast on the go

Every morning I run around making sure that the people and my house all get taken care of,and most of the time it is all before 7 am. Way too early for me. I loved being a morning person for years, then I had kids. The entire concept changed for me, it was no longer mornings to have quiet time and get ready in peace for the day. My mornings became quite crazy, intense, and at times almost in tears by 9 am. I needed to figure out how to eat healthy and not skimp on meals. I do protein shakes and make my own protein bars occasionally but most mornings I make myself this power breakfast that is quick and easy and I can do it in between getting dressed, changing kids, and cleaning up all kinds of disasters. The best part about it is that you can throw it in a bag if you need to run out the door for work.

Slice of multigrain bread toasted- Spread with almond butter and sprinkle with chia seed.
Grab a banana and slice on top or eat on the go.
If you are really in a hurry fold the bread in half to make it less messy and eat on the go.
Protein bars are also a great way to start your day or snack. Recipe and links for protein are under the label to the right. "Recipes"

Peanut Butter Sauce

Growing up my mom made an amazing peanut butter sauce that she would drizzle over ice cream. Well to say it was amazing is an understatement. However, now that I am looking into healthier options I have created my own version of the delight and put it on our ice cream now. When I saw ice cream, i do not mean the conventional term either. If you have a vita mix, or high powered blender you can make your own version of ice cream with some ice, fruit, vanilla bean, water/milk. Substitutions are key when creating healthy recipes. Just because you are choosing to live healthier does not mean there is less flavor, less fun, or less taste. It is still alll of that and more because your body does not get all the fat and sugar.
Ok, so here is my take on this tasty treat.
Peanut Butter Sauce ( revamped. ;)... )
1 Tablespoon of Agave Nectar
1 teaspoon of Stevia
1 teaspoon of Coconut Oil
Heat in small sauce pain till combined and smooth
Remove from heat and Add: 2-3 Tablespoons of Smart Balance or Organic Peanut Butter
and 2 tablespoons of low fat milk (could be almond milk too)
Stir together till smooth and enjoy over your treat.

Hope you all like it....Share your comments and ideas.

How to make protein bars

Most people buy protein bars at the grocery store or vitamin stores to provide extra energy, supplement meals, or to lose weight. Most over the counter protein bars do contain the added protein that maybe you are looking for but they also contain a wide range of preservatives and added ingredients that just are not necessary. By making the protein bars in your home you can add or take away ingredients and you can make a weeks worth at a time. By making the bars this way it not only saves you time but you can see what you are putting in your body.
I thought I would share one of my favorites. You can make your own recipes by adding or taking away certain ingredients. This one is super easy and fast and makes a great breakfast on the go or a snack.
Chocolate Peanut Butter Trail Mix Protein Bar
1 cup of organic peanut butter
1 cup of Agave nectar ( can also use one packet of Stevia dissolved in 1 cup lukewarm water)
6 scoops of vegan chocolate protein powder
2 cups of Oatmeal (uncooked)
1/2 cup raisins
1/2 cup slivered almonds
1/2 cup chopped walnuts

Melt the peanut butter and stir in the agave nectar then mix that into the remaining ingredients and blend on a low speed. You may need to add 1/2 cup water if your consistency is too dry.
Spread with a spatula in a 9x13 pan and refrigerate, cut into squares, and take on the go!
** I use a protein powder that is plant based protein, gluten free and vegan. You can use other brands but this one does not contain whey which most do and this is much healthier for your body. You can purchase the protein by visiting my websites and looking under products- Daily Fit Essentials-
www.mylittlelifecoach.com or
http://purehealthybeauty.myarbonne.com/

I hope you enjoy them. This one is delicious and it is hard to believe you are eating healthy!
photo:kendracannoy

Low Fat and Healthy Blueberry Muffins

Today I did some experimenting. Trying to cut the fat calories from food is not easy, especially when baking. Everything seems to use butter (lots of it) and sugar (lots of that too). I am searching for better alternatives. I have been using Stevia to replace sugar, stevia has  zero calories and you can use less than what the recipe calls for in sugar. I also have made a switch to coconut oil versus butter. This is an incredible alternative for butter. It has the same consistency but with a million times more healthier reasons to switch. I have also used olive oil instead of butter in some recipes. It really is one of those things you have to experiment with while baking. Stevia and Coconut Oil are two amazing things that will not disappoint.

So this is what my experimenting came up with today and I have to admit they are pretty good. I hope you can try them and maybe tweak them to suit your taste. Enjoy!
Blueberry Muffins
1 cup of non bleached all purpose flour
1 cup of wheat flour
3 tablespoons of Stevia
1 tsp of baking powder
1/2 tsp of baking soda
1/4 tsp salt
2 cups of low fat organic milk
2 tablespoons of Olive oil
1 large egg
2 tsp of vanilla
2 cups fresh blueberries
Zest of one lemon
1 scoop of Fiber boost (optional but you can buy the fiber boost HERE)
Topping
1/2 cup uncooked oatmeal
1 tsp cinnamon
1 tsp of stevia
1/2 cup slivered almonds
Preheat oven to 400, place cupcake liners in pan or use a non stick spray in your muffin tins.
Mix all the dry ingredients. Flour, stevia, baking powder, baking soda, fiber boost, and salt. In small bowl mix the milk, olive oil, egg, and vanilla. Make a small hole in the dry mixture and pour the liquid mixture into the center and begin to stir until blended. Fold in the blueberries and place the mix into the muffin tins. Fill 2/3 of the way and top with oatmeal, cinnamon, and stevia mixture.
Bake 18-20 minutes.
Makes 12.

I hope you enjoy creating something new and healthy for yourself and family.

Greek Yogurt....on what?

Greek Yogurt is an amazing way to literally cut the fat out of most dishes that use mayo or sour cream. The plain greek yogurt is very easily seasoned. Add this to dips instead of sour cream, or put on sandwiches with some spices for flavor and you have an amazing healthy bite that is worth it! Additionally you get more protein and probiotics added to your diet, now how cool is that!!
TRY IT!

How to Stay Healthy and Lose Weight Without Fancy Equipment or Secret Diets

Many people are looking for secret diets, and spending money on fancy equipment just to try to stay healthy and lose some pounds. Their is no secret diet except cutting quantity, eating healthy, and cutting back on sugar. That is how you keep on track with living a healthy lifestyle, but thats only one side. The other side is exercise. You always will need to exercise on top of changing your diet. You don't need some cutting edge equipment to stay in shape and exorcise. The best over all work out you can do is a good cardio work out that involves running if you are younger, or just even walking if you are older. When you start off it will be hard, but if you keep going you will find that you can walk or run more and more each and every day. It's ok to start off slow, in fact that is exactly how you do it, so you don't end up too sore to want to do it again the next day. Make sure you are consistent with your running/walking and do it every day. These 2 things are all you need to know if you want to lose weight. Keep on going, you can do it.

Kava Kava Is Another Great Natural Remedy for Insomnia and Anxiety

Kava has been used for thousands of years in the South Pacific Islands to treat both anxiety and Insomnia. Kava has been found to thin the blood much like alcohol. Make sure that you aren't taking blood thinners, or blood clotting medication, because Kava may interfere with your health. Kava is still a great natural way to combat insomnia and anxiety. You can buy Kava tea, or make it yourself from the leaves. There are many videos on YouTube about how to do this. Another common way people take Kava is in capsule form. You can buy these capsules anywhere like at a whole foods store, and even Walgreens. I have taken Kava Kava and I have found that it is a little more powerful that Valerian Root. I usually take about 6 valerian root every morning to combat my anxiety. I don't recommend you do this if you are just starting valerian root, but I do have anxiety problems. I have found that I can get the same effect by taking 4 Kava capsules. This is great! I recommend everyone try Kava that has an insomnia problem. I can deal with my anxiety much better by being on Kava. Just don't take too much, because you could want to fall asleep during the day.

Valerian Root Helps with Anxiety And Insomnia

Valerian root has been used for centuries by people that have had trouble sleeping. It can be traced as far back as the ancient Greeks. It is a great herbal remedy for not being able to sleep and anxiety. I am a person that is very anxious and remain anxious throughout the day. I have been prescribed different "benzos" like Xanax, Valium, and other variations with the same active chemicals. These drugs are highly addictive, and it can turn into a really nasty habit. I am so thankful that I was able to find a natural remedy that helps me tremendously. Many people like to drink valerian root in their tea, and others like to take it in capsules. I find valerian root tastes disgusting, and I would rather have it in capsule form so that I don't have to taste it. I take 6 of these pills 2 times a day. On the bottle it says to take only 2 however, I have found that valerian root from different brands, could not be as high quality as another. This is why I take so many of them. I have not had any bad side effects at this amount. This doesn't mean though, that side effects don't exist. Some people find themselves getting tired easily when taking this amount, but because of my high anxiety, and my tolerance to anti-anxiety drugs, I find that this amount is perfect for me. You should experiment and take as many as it takes to help you. I wouldn't go over 6 though without trying it. You don't want to be feeling like crap. If you have trouble sleeping take them before bed time. People with high anxiety will notice that it doesn't make them sleepy, it makes them feel good, and more importantly normal. This is how I feel. It is a blessing that I have found valerian root, and I hope you give it a shot. If you don't want to order online you don't have to. You get the best price when you order online and buy in bulk, however you can also buy these capsules at Wal-mart, and even Target. If you have problems with anxiety, or sleepless nights, then I recommend giving valerian root a try.

Are 5 Hour Energy Shots Good For You?

I have had a lot of experience with different types of energy drinks and energy shots. The question is though are they good for you? Energy shots come in a lot of different brands now a days, and even Red Bull who only used to make energy drinks, has now diversified into the energy shot business. These energy shots are easier to slam down compared to the standard energy drink. Most energy drinks are carbonated which doesn't make drinking them any easier. This is why energy shots were born. Most energy shots contain about 200 milligrams of caffeine which is about as much as 2 cups of coffee, depending on the coffee. They also have 100 milligrams of taurine, which is an amino acid. They also have loads of B vitamins that are in the form of niacin. This causes a flushed feeling in a lot of people and might even make their faces turn red. Don't worry this is rare, and doesn't happen to everyone. Some energy shots might contain green tea, or gaurana as an added boost. Taking all of these in conjunction might not be wise, especially if done in excess. Some people even mix these drinks with alcohol hoping they will offset the drowsiness that comes with drinking alcohol so they can drink more. This is also a bad idea because of the side effects. It is also easy to forget how many shots of energy you have had while you are drinking, not to mention you might over do it on the alcohol. Either way you look at it this has the potential for disaster. Some of the side effects of drinking these energy shots is that you could have mood changes, nervousness, and insomnia with every single energy shot you take. I usually don't like to take an energy shot after 3pm because I am always afraid I won't be able to sleep. As long as you do that you should be fine. Any energy shot taken after 3pm has the possibility of making you not be able to sleep that night. I have known people though that can take 3 energy shots a day and never have trouble sleeping. I guess this depends on how your body handles all of these ingredients. Some people can handle it, other people get jittery and nervous. It is also proven that energy shots can make you have an irregular heart beat. This is scary enough for some people not to want to take it. You should know though that the irregular heart beat comes with being nervous. The more nervous you are, the more irregular your heart will beat. This I believe is obvious. Some people have also reported that they get nausea while taking these shots. If you can handle lots of caffeine and you know your body though, this could be avoided. Some people can handle caffeine better than others, and most of these side effects are a direct result of the caffeine amount. If you have high blood pressure, you might also notice a spike in your blood pressure reading. This however is pretty normal with caffeine in general. Something that is pretty serious though is if you have too much vitamin B6 (which is present in most of these shots) on a regular basis, you could be looking at nerve damage. This has been proven.

So are energy shots good for you? It depends on you. If you are pregnant it might not be a good idea. If you can't handle a lot of caffeine or have high blood pressure, you could also feel these side effects more than others. Me I love caffeine and this cuts the time of making coffee out of my morning, and it doesn't generate as much bad breathe like coffee. Just listen to your body, never take more than 1 shot of energy unless you know how your body is going to react to it. After you know, I wouldn't exceed 2 shots a day. Try to find other sources of energy because too much of this can't be a good thing. Green tea is still an excellent way to start your morning.

Health Information About Red Bull

I have been drinking Red Bull for years to give me a sort of boost. There is always someone in my daily life that sees me drinking Red Bull and quickly says, "that stuff is bad for you". Of course, when asked why, they have no idea. I figured I would let you know some things I have researched. First lets talk about Taurine. I have heard from some people that taurine is a cancer causing ingredient. This I believe is totally untrue and is totally only speculation. Taurine is an amino acid that is naturally produced by the body. It would be interesting to know if the taurine that is in Red Bull is a natural form of taurine, or a synthetic version of the amino acid. However, even if it was synthetic, there is no evidence that this is a cancer causing element, or carcinogen. Many people that work out and are trying to lose weight, take taurine before their workout. This is to give them an added boost, in their fight against weight gain. I don't believe that this is a dangerous chemical, most amino acids are good for you. Red Bull also contains caffeine. Some people take caffeine already in a dietary supplement, and drinking Red Bull on top of that, could make your heart beat super fast like a marathon runner. This usually scares a lot of people, caffeine mixed with the other stimulants in Red Bull really perk you up. Caffeine is easily handled by most people, however, there are those people that have a little bit of caffeine and start having panic attacks, because they don't know how to deal with the dose they have taken. This is the last thing you want to happen, especially if you are at work. Its not that caffeine that is bad for you, but if you go into a panic mode, and you are actually scared, then you should probably go easy on caffeine. Remember, there are coffee and tea drinkers around the world that are addicted, so don't fool yourself, caffeine can be very addicting, and if you are hooked, could alter your mood drastically. There has been some research that carbonated drinks could weaken your bones, and even eat away at your stomach lining. There is not enough research however to make an informed decision about this though. You should however be safe, rather than being sorry. Try to keep your carbonated drinks down to a minimum. Red Bull also contains vitamins. They are mostly vitamin B group vitamins, and some of them are 100% of your daily value in one serving. Be careful though, people can overdose on vitamins and it will make your day very unpleasant, this is something to think about if you are taking vitamins already, especially B group vitamins. Red Bull also contains Niacin. In high doses this could cause an itching sensation around your neck and shoulders and could make your face look and feel flushed. Different people react to Niacin differently. That is pretty much all I have to say about Red Bull. Even though people continue to say its bad, I still indulge from time to time. I have had 1 Red Bull a day for about 2 years and I have been fine. I am not addicted, if anything I just need a way to get caffeine into my system and fast! The other things that come along inside a Red Bull are not dangerous, and aren't harmful if taken alone. I don't see how they would be more harmful if combined. Remember, like with alcohol and coffee, I believe moderation is key.