Honor your Hunger

The overall theme for the June meetings is “Increase your awareness”. This week, we are learning to recognize and listen to the hunger cues our body gives us.

If we ate only when hungry, and stopped the moment we are satisfied, very few of us would have problem managing our weight. The problem is that we eat for all sorts of other reasons and lose the ability to recognize the legitimate hunger signals that our body gives us throughout the day.

It’s more than not eating when not hungry, it’s eating enough to avoid getting overly hungry later, it’s being able to stop eating when we’ve had enough.

It’s finding that balance of being satisfied all through the day, so that we don’t go the extremes of being overly full, or overly hungry, both of which generally leads us astray.

Together we will figure this out!

Tool of the Week

Smoothies! These little proteins marvels are great for a quick snack. Have them in milk with ice cubes, add a few fruits and it’s even better!

I have the chocolate one in 1 ½ cup of hot coffee for a rich Mocha! The possibilities are endless.

Check the message boards for recipes done with the Weight Watchers smoothies!

Events!

We have events coming! Check out the details on the Event Blog.

Some of you have been asking about Etools, how to use it, how to get more information about it.

Saturday June 25th at 11:15 at the Bayhill Center in San Bruno, there's a whole training about it. The essentials, the fun and the useful stuff you can do with Etools! Don't miss it!

Go climb the stairs on Russion Hill with Michael on July 10th at 1pm!

Those events are for you our members because we appreciate you so much. Enjoy them!

In the Kitchen

The funny story about this recipe is that it was in a Weight Watchers magazine years ago (2006) and since, every summer, my friend and I have the same email conversation: “Do you still have that watermelon salad? You know the one with the cucumber?” and it goes on, one of us find it and we happily make it all over again.

You can’t get simpler than this, it’s delicious too!

Watermelon and Cucumber Salad
4 servings, 0 pts/serving

Ingredients
2 pounds seedless watermelon, rind removed, cut into ¾ inch chunks (about 3 cups)
2 Kirby cucumber, thinly sliced
1 Jalapeno pepper, seeded and minced
2 TBSP Red-wine vinegar
¼ tsp salt

Directions
Combine all the ingredients in a large bowl. Let stand until the flavors are blended about 15 minutes.

Source: Weight Watchers Magazine July/August 2006 p. 131

Activity

Laura, a member at the Jewish Community Center on Tuesday night has been talking about this for quite a while now. I haven’t done it yet, but keep meaning to.

If you want to give Lindy dancing a try, there are free lessons every Sunday (unless it’s raining) in Golden Gate park at 12:00!

Golden Gate Park, San Francisco
(South sidewalk of John F. Kennedy Drive, between the de Young Museum and the north entrance to the Music Concourse)

You can find more information and contact info at this website:
http://www.lindyinthepark.com/about/free-lesson/

Doesn’t that sound like fun? I have to give it a try!

Have a good week!

Get out there and have fun! Summer is almost there, so let’s get out and enjoy the outside before we freeze solid in July! HA! Sorry, I couldn’t resist!!

Email me if you need anything! See you in the meeting room!

Melanie

“He who goes to bed hungry dreams of pancakes.”

What's on your plate? Estimate!

The overall theme for the June meetings is “Increase your awareness”. This week, we are exploring the art of estimating.

As much as I love my food scale, and I do, I am not willing to bring along with me everywhere I go. I do not bring my scale to restaurants, friend’s houses, picnics (ok, I do when it’s me and my husband only, but shhhhhh). There are situations where even the Easy Measure spoons aren’t quite appropriate. In those occasions, I have to fall back on my skills as an estimator.

Sometimes there is just no choice, and at those times we need strategies, tricks and idea to giving the PointsPlus value of the food in front of us a good guess.

This week we will discuss how we can do that and stay on plan even when we have to make do with our portions.


Tool of the Week

The number one way to be able to guess accurately (well, you know what I mean) is to know what a precise portion looks like. To learn this, the Weight Watchers food scale is an invaluable tool.

The scale is easy and quick to use, as well as easy to clean. It will not only give you the weight, but also the PointsPlus value of the food you put on it, either by typing in the name of the food (if it’s in the food bank of the scale) or by giving the nutritional information and the serving size in grams.

An all around great program tool as well as a learning tool!


In the Kitchen

Ok, honestly I haven’t done this in a while. Every summer I bring it back out though, and carry it around from potlucks to BBQs, make a batch on Sunday and happily eat it for the next 2 days.

It’s one of those easy, recipes that are good right away, or a day and a half later. I got so many good comments about it that I’m never afraid to bring it along.

Jamaican-Style Potato Salad
6 servings, 3 P+/serving

Ingredients
1 ½ pound new potatoes, halved if large (I like to mix red and yellow for looks)
1 TBSP canola oil
2 Celery stalks, finely chopped
1 small onion, thinly sliced
½ green bell pepper, seeded and finely chopped
½ red bell pepper, seeded and finely chopped
½ cup reduced sodium chicken broth
¼ cup apple-cider vinegar
2 tsp Dijon mustard (I like to use whole grain, prettier)
½ tsp sugar free jerk seasoning
½ tsp salt

Bring a large pot of water to a boil, add potatoes, return to a boil. Reduce heat and simmer until the potatoes are fork-tender, 15-20 minutes. Drain in a colander; set aside.

Meanwhile, to make the dressing, heat oil in a large nonstick skillet over medium-low heat. Add the celery, onion, and bell peppers; cook, stirring, until softened, 6-8 minutes. Stir in the remaining ingredients and cook, stirring, until heated through, about 3 minutes. Remove the skillet from the heat.

When the potatoes are cool enough to handle, cut into ¾ inch chunks; transfer to a serving bowl. Pour the dressing over the potatoes and toss gently to coat. Serve within 4 hours or refrigerate, covered up to 2 days. For the best flavor serve at room temperature.

Source: Weight Watchers, Savoring Summer 2007, p. 70.

Activity

Sometimes it’s in the little things…

We have talked a lot about “challenges” lately, and “beating excuses”, and “Goals” when it comes to activity. Those are good, and important, but lets not forget that sometimes it’s the little things that make the biggest difference.

What are the little things that you can do to add to the total number of calories you burn in a day?

Are there instance where you could take the stairs instead of the elevator?

Could you park further away and walk to where you are going? Could you avoid having to park altogether and just walk from home/work?

Could you turn off the TV and go for a walk instead of watching a rerun?

In your day to day life, find those little opportunities for success, they might not seem like much, but in the long run they make all the difference!


Have a good week!

As we are putting the focus on being a little more aware of what we do, what we eat, how we feel and how we move, it’s a good time to prepare for the coming challenges. Be it vacations, celebrations, or anything in between, we need to see how we can navigate these without losing our way.

You meeting is a great place to share ideas, learn new strategies and just reconnect to what we are doing every week. It’s the reset button that gets us good and started for another week.

Never be afraid to contact me if needed. I’m there for you!!

See you in the meeting room!

Melanie

“The best we can do is size up the chances, calculate the risks involved, estimate our ability to deal with them, and then make our plans with confidence.” ~ Henry Ford

Getting to Know Me

The overall theme for the June meetings is “Increase your awareness”. In other words, we want to explore our strengths as well as seek and exploit any opportunity for improvement to enhance our weight loss and weight maintenance success.

As my father used to say: “Why don’t we start at the beginning and begin at the starting point?” That would be: Getting to know ourselves.

Sounds simple doesn’t it? What have you learned about yourself so far on this weight loss journey? How does it help you now? How did you learn it?

Self monitoring is the best way to get to know yourself and how you relate with food and with exercise. We are talking about tracking of course, but there is more to monitoring yourself than just tracking your foods.

What else can you monitor to find greater success? We will pool our ideas and strategies for successful self monitoring.

ATTENTION: There is no meeting this week at the Jewish Community Center Tuesday evening. The center closes at 6pm for a holiday, so the 7pm meeting is cancelled for this week. You can look up my meeting schedule at: seamountains.net/mtg.html

Tool of the Week

Tracking the food that you eat, your activity, the Powerfoods and the Good Health Guidelines is the key to weight loss success. You can do all that in our Ultimate 3 months Tracker.

There is more to it than that though, you can also add little notes, put down an action plan for a coming challenge, and keep track of your weight and measurement.

It really is a good mirror in which you can look at your plan and see what needs to be done to achieve your Winning Outcome.

In the Kitchen

Packet side dish #2!

Again, I think these are the perfect side dishes for the grill. Easy to put together, no mess, no dishes (YAY!), you can throw it together in minutes and let it do its thing while you are grilling away.

I put in the very explicit explanations for those who have never done packets, but bottom line is: prep the food, make packets big enough for the steam to have space (so the packet doesn’t blow open during cooking), and make sure to seal well so that the steam doesn’t escape.

This has been a favorite of ours for a long time now!

Tuscan Potato and Pepper Packets
4 servings, 4 P+/serving

Ingredients
1 TBSP olive oil
2 garlic cloves, minced
1 TBSP chopped, fresh rosemary
½ tspsalt
½ tsp black pepper (I put coarsely ground)
1 pound red potatoes, thinly sliced
1 yellow bell pepper, thinly sliced
1 medium red onion, thinly sliced.

Prep the grill: Medium fire (or put the packet on the side away from the hot flame).

Prep the food: Combine the oil, garlic, rosemary, salt and pepper in a large bowl. Add the potatoes, bell pepper, and onion and toss to coat evenly.

Make the packets: Tear off 4 (15x18 inch) sheets of heavy-duty foil and spray with nonstick spray. Place one-fourth of the potato mixture in the middle of each foil sheet. To close the packets, bring the two opposite long sides of the foil up to meet in the center; fold the edges over twice to make a tight seal. Double fold the open sides to seal the packets.

Cook: Place the packets on the grill rack and grill, covered, until the potatoes are tender, 20-25 minutes (it’s ok if it over cooks a little, it’s even better!). With one or two wide spatulas, transfer the packet to a cutting board; carefully open, standing back to avoid the steam. Transfer the mixture from each packet to a plate.

Source: Weight Watchers, Best Eats 2008, p. 159

Note: It’s a good recipe to prep ahead and bring to a BBQ somewhere. If you make the packets ahead of time, the potatoes and peppers have time to marinate, and you can just throw them on the grill. I’m not fuffy about opening the packets, I just eat it straight out of the packet. That’s how we roll ;o)

Activity

How do you monitor your activity? To earn Activity PointsPlus we look at Duration, intensity, personal weight. What else could we track?

What about these?

• Distance
• Weights
• Repetitions
• Post Work Out overall feeling

How far did you go when you first started walking/running/biking/swimming? How far are you going now? Did you add distance for the same time and intensity? Should you?

How heavy are the weights you work with? Could you swap the 7 lbs for 10 lbs? the 10 lbs for 12?

How many repetitions of each exercise are you doing? How about adding 2 to each set?

How do you feel after a work out? Ready for another work out? Maybe you need to bump up your routine. Worn off and sore to the point of not being able to go on to your daily activity? Maybe you are overdoing it! Sick of it? You need to try something else!

Self assessment is an important part of your activity routine. It keeps you on track, and let you know if your routine is effective, and realistic. It also is a great way to measure your improvements which are great motivators!

Have a good week!

Spring is at it’s tail end already, can you believe that? Don’t let the coming summer slow down your weight management efforts. Remember that being connected to your group is the best way to make sure you are connected to your weight loss.

Let me know if I can help you in any way, I'm here for you!

Melanie

To the question of your life you are the answer, and to the problems of your life you are the solution.

~Joe Cordare

Best Supporting Actors

Did you know that Weight Watchers really started in 1963?

Jean Nidetch had been struggling to lose weight, and one night she admitted to her friends, in her own kitchen, that she would sometimes eat compulsively, even hide foods. To her surprise, her friends admitted to the same thing. She was not alone!

After that they would meet in her kitchen and share their struggles and victories finding strength in the support and encouragement of the group. Friends brought friends who also brought friends and soon they had outgrown Nidetch’s kitchen.

At the time it was unheard of, women meeting to talk about their struggles in a rather public forum. Now, almost 50 years later, Weight Watchers is well known and thousands of meetings are held every day in the US alone. Women and men, young and not so young understand that there is indeed strength in numbers.

Since 1963, we have seen numerous program changes and different tools have come and gone as science progressed. One thing never changed though: the strength of the group. A Weight Watchers meeting in its essence is not very different than those informal meetings in Jean Nidetch’s kitchen. We are friends getting together to talk about what works, and laugh about what doesn’t. This week, we are celebrating ourselves and those who make the meetings OUR meetings.

If you think about your meeting, Who have you learned from? Who has encouraged you? Inspired you? Given you a “Ha ah!” moment? Who are the best supporting actors? All of us, lets celebrate!

Tool of the week

Have you looked at the magazine lately? Information, recipes (Mmmmm!) ideas, inspiration, it’s all there!

Of course, my favorite part, always, is the success stories. I just never get tired of it!

In the kitchen

I like packet grilling for side dishes. It’s an easy, low maintenance way to cook a very flavorful side dish while the rest of the meal is grilling away.

Usually, I prepare the packet first, put it on the side of the grill where it slowly cook while the meat is doing its thing over the fire.

This one is simple and delicious and goes with pretty much anything.


Nutmeg Carrots
4 servings, 2 P+/serving

Ingredients
6 carrots, diagonally sliced (1/4 inch thick), about 4 cup
3 garlic cloves, peeled and halved
1 TBSP water
2 tsp olive oil
¼ tsp salt
¼ tsp freshly ground pepper (I like coarsely ground for such things, prettier if nothing else)
1/8 tsp ground nutmeg (freshly ground is MUCH better) *

Prep the grill: Medium fire (or put the packet on the side away from the hot flame).

Prep the food: Mix all ingredients in a bowl and toss well.

Making the packet: Place the mixture in the center of a double layer of heavy duty, extra-wide foil, about 24 inches long. Make a packet by bringing 2 sides of the foil to meet in the center, and pressing the edges together to two ½ inch folds. Then fold the edges of each end together to two ½ inch folds. Allowing room for the packet to expand, crimp the edges together to seal.

Please the packet on the grill rack and grill until cooked through, about 25 minutes. Remove the packet from the grill and open it carefully to allow the hot steam to escape (it WILL burn!). Place in a serving dish or divide evenly in 4 plates.

*Cinnamon works too

Source: Weight Watchers Grill It! 2005, p. 129

Activity

The Walk It challenge is over, but that doesn't mean that we are done walking or moving altogether. It's time to set new goals, maybe look for new activities, and make sure that we keep on moving.

Several of us committed to doing 3 cardio work outs this week. I'm well on my way to being done! How about you?

What are you summer activity goals?

Is summer a time where you tend to move more? How are you going to take advantage of that in your weight loss efforts?

Do you tend to move less in the summer? How are you going to offset that?

It's time to think my friends. Time to thing and to make a plan.

Looking for a walking/running/exercise buddy?

As I have explained in most, if not all, of my meetings, I am not committing to walking every week like I did for the Walk it Challenge, BUT if you want to find a walking partner, or a work out buddy, don't be afraid to chime up during the meeting and to email me. I'll be more than happy to post your appeal on the blog. This is for you!

Have a Great Week!

I hope you had a great Memorial Day weekend and can’t wait to hear all about it.

As always, I’m here for you, just let me know what you need!


See you in the meeting room!

Melanie

“We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more.”
Anne Sophie Swetchine

Don't wait for... whatever! Just do it!

When it comes to exercise, the things that I hear the most ofter are things like: “Motivate me” or “Inspire me” or “How do I get started”. It seems like we stand there, thinking: “I need to do that”, but we just stay there and wait for… something. What are we waiting for? Why is it so hard to get started?

My answer to that is always “Just do it”. Do something, take that first step and see where it’ll take you. It never seem to make sense to people. “Easy to say, but I can’t be active because I don’t have a gym membership, I don’t have work out clothes, I can’t afford the Bowflex and all its cousins. I don’t have the time, I don’t have the money, I don’t have the motivation. I don’t, I don’t, I don’t! STOP IT ALREADY!

Bottom line is, your body doesn’t care how busy you are, how much money you have, or how motivated, or unmotivated you are. Your body responds to what you do. So go ahead, JUST DO IT. No need to do it fancy, no need to do it pricy, JUST DO IT!

This week, we are figuring out how to JUST DO IT, and KEEP IT UP for weight loss success and a lifelong maintenance. Be there!


Tool of the week

Gym not your thing? You have to fit a work out between laundry, cooking, and kids homework? Take a look at our Punch Fitness kit?

The kit has a pair of weighed gloves (3/4 of a lbs each), a DVD with 3 complete workouts with a qualified trainer and real people (not gym bunnies!). Whether you are using the workouts themselves, or just wearing the gloves while doing your normal activities (it works!) this kit is a perfect excuse buster!


In the Kitchen

These skewers are delicious, a little goes a long way as they are packed with flavor! For Memorial day, it's neat to have something tasty and healthy on the grill!

These makes 8 servings of about 3 oz each (cooked). I will usually serve these with the Ginger Chicken Yakitori (last week), a grain salad and a vegetable side. For about 12-15 PointsPlus, I have a full delicious filling meal, and I don't feel like I'm missing a thing. When everybody is scarfing down burgers, I like to have little servings of different things. Makes me feel like I'm having a lot of food and still remain right on plan.

Molasse-Glazed Beef Kebabs
8 servings (or 6), 5 P+/serving (or 7P+)

Ingredients
1 cup orange juice
1/2 cup unsulfured molasses
2 garlic cloves minced (or pressed)
3/4 tsp pepper
1/2 tsp salt
2 lbs trimmed beef steak (round), in 2 inches cubes

Tool: Metal skewers (on high heat, bamboo or wood will disintegrate eventually even if you soak them forever.

In a medium saucepan, bring the orange juice to a boil on high heat and reduce to 1/3 cup, about 3 minutes. Stir in the molasses and continue to boil until mixture reduces to 1/2 cup. Take off the fire.

Whisk in the garlic, salt and pepper. Throw in the beef cubes and toss to coat well. Thread the beef cubes on 8 metal skewers and grill over high heat turning frequently until meat is well browned 8 to 10 minutes.

Adapted from a recipe from American Test Kitchen :o)

Activity

Look up the Move it blog for a few pictures of our walking adventures during the Walk It Challenge.

We never had big groups of walkers, but we still had a very good time. I want to say a little and big Thank You to our walkers! Dan, Grace and I have really appreciated our Saturday excursions.

After giving it some serious thoughts, we decided not to keep walking on Saturday mornings over the summer. Both our schedules are a little crazy, so we do need some down time. If anybody wants to organize a walking group though, or several, I'll be happy to post on the blog about meeting times, contact infos and such.

This blog is for YOU!

Have a great week!

The beautiful weather, the bountiful markets, everything is there for us to stay on track. Graduations, weddings, baby showers, BBQs, everything is also there to lead us astray! Now more than ever, we need the meetings to keep the focus on what helps, and help each others navigate the things that might get in the way.

Never be afraid to contact me if you need anything. I will see you in the meeting room!!

Melanie

Success is a tale of obstacles overcome, and for every obstacle overcome, an excuse not used.

~Robert Brault

Breakfast, Walks, Grilling, back with a bang!

Oh my... has it really been a month? Busy, busy!!!

We are talking breakfast this week! Why have it? What are the challenges? How can we overcome them?

Do you have breakfast every morning? Why? Why not? What gets in the way?

Breakfast is so much more (or less) than just bacon and eggs! It gives POWER to your sticktoitiveness!

WALK IT!

Emeryville

This is it! The WALK IT Challenge is culminating Sunday with the official Walk It event.

For more information about the walk in Emeryville Sunday May 22nd click on this : Emeryville, CA Walk

Crissy Fields

I am walking a 5K Saturday at Crissy Field with a few friends. We are meeting at Fort Point at 9am, will walk just past the Beach Hut Cafe (the new one) and back. That is exactly 5K.

The Crissy Field walk is just friends getting together to walk, not an official organized walk. You are welcome to walk with us, to bring your doggies and family.

Oh, and bring a fruit!!

In the Kitchen

It's summer again! Well almost! It's grilling time for sure! Here's a favorite recipe from an older Weight Watchers cookbook It's delicious, easy, and a little different than the usual grilling fare.

Ginger Chicken Yakitori
6 serving, 4 P+/serving

Ingredients
3 TBSP reduced sodium Soy sayve
2 TBSP mirin (cooking rice wine)
2 TBSP Sake or dry Sherry
2 TBSP grated, peeled fresh ginger
2 tsp sugar
1 pound skinless bonless chicken thighs, cut into 2-inch chunks
1 scallion, thinly sliced

1- Spray the grill rack with nonstick spray. Preheat the grill to medium-high. If using wooden skewers, soak them in water 30 minutes.

2- Meanwhile, to make the sauce, combine the soy sauce, mirin, sake, ginger, and sugar in a small saucepan; bring to a boil over medium-high heat. Cook until the sauce is reduced to 1/3 cup, about 6 minutes. Remove the saucepan from the heat; set aside.

3- Thread the chicken on 6 (8 inch) skewers dividing it evenly. Place the skewers on the grill rack and grill, turning frequently and basting with the sauce, until the chicken is cooked through, about 10 minutes. Sprinkle the chicken with the sliced scallion. Serve hot or warm.

Great idea: Grill a few green onion whole and serve with the chicken (baby leeks would be even better!)

From: Sizzle it, Weight Watchers 2008, p. 27.

Today!

We have the Etools training today, May 19th, at the Downtown center (50 1st street) at 5:30 pm. If you want to learn all about your Etools account, and all the fun and helpful things you can do with it.

Don't miss it!

Have a great week!

A lot of things are falling into place and my schedule should be slowing down a bit in the next few days onward (YAY!!!) so if I've missed anything, any email I apologize. Please let me know and I will get back to you quick as lightening!! I AM first and foremost a leader, and I am there for you!

Summer is almost there, we are doing good, the 0 PointsPlus fruits are looking fabulous in the markets (Cherries!!! They are out!!!), the healthful, delightful vegetables are better than ever, let's get our PointsPlus second wind!

We are SO making this happen! See you in the meeting room!

Melanie

Spring is nature's way of saying, "Let's party!"

~Robin Williams

Me first!

I once heard a friend of mine say “I would burn out, but I just don’t have time.”

If you were to make a list of priorities right now, the things that are the most important in your life, where would your own need be on that list? How long has it been since you last put everything aside to do something just for yourself?

It is important for us to learn to put ourselves first. Weight loss and maintenance success implies finding time to take certain steps: Shopping for food, exercising, cooking (if only reheating frozen meals!), tracking, GOING TO THE MEETING!

This week we are putting ourselves on top of the priority list, because it works, and we are worth it!


Tool of the week:

Did you have a chance to look at our Walk-It success kit? Here it is being modeled by yours truly:

The kit contains a water bottle along with an insulating sleeve, a gym bag, a visor and an elastic band to keep your hair out of your face. All this for only $16.95!


In the Kitchen

This recipe is so delicious and simple. It looks good, so it's good for entertaining, and it makes great leftovers, so it's perfect for lunches. What else can we ask for?

Orange Chicken
6 servings, 5P+/serving

Ingredients
1 med. orange
1 tsp olive oil
1 tsp paprika
1 tsp dried rosemary, crumbled
1/2 tsp garlic salt
1/4 tsp ground pepper
6 chicken thighs, skinless, boneless, trimmed (4 oz each)

Directions
Preheat the oven to 350F

Zest the orange and mince the zest. Mix the zest with the oil, the paprika, the rosemary, the garlic salt and the pepper.

Supreme the orange (making sure to remove all the "white").

Rub the zest-spice mixture over the 6 chicken thighs and put in a roasting pan (I used a pyrex oven dish), spread the orange pieces around the chicken thighs.

Roast until cooked through, about 45 minutes (until juices runs clear when poked).

Cover with a foil and let stand 5 minutes before serving.

Source: Greatest Hits Cookbook, 40th Anniversary collector edition (Weight Watchers) p. 119

Event

Etools training
Learn how to get the most out of your Etools membership!

Sunday April 17th
11:15am
Stonestown Center

Activity

Ok, so last week we met for our first walk for the Walk It Challenge. Want to know something funny? I had planned to walk 2/5 K but we turned too late, so we walked almost 4K!

Dan Grace and I had a fabulous time with our fearless walkers and are looking forward to doing it again next week!

This week we will meet again at the Warming Hut Cafe, at Crissy Fields. It's the one just before Fort Point. We will probably go for the same walk, again I will have shorter walks mapped in case anyone comes in and doesn't feel up to the whole 4K.

Remember:
We meet at the Warming Hut Cafe
At 9am
Doggies (and family!) are welcome.
Bring a fruits to eat after the walk!

This is all in good fun, just remember to dress in layers, it ended up being very warm this week, but in San Francisco you never know.

Have a Great week!

Never be afraid of emailing me if needed, I'm here for you! If there is anything you want me to bring to the meeting room, let me know and I'll do my best to find it!

See you in the meeting room, get walking!

Melanie

Take the time to come home to yourself every day.

~Robin Casarjean