Thursday, January 30, 2014

1st Bike Photo An Endurance Increase And Life Changing Perspective

 Hill Climb Workout at Bikeloft N. Weight to power ration is increasing and endurance is increasing from last training session. SO exciting! (not exactly my prettiest moment, but I have to start somewhere)

I finished my training!  Last time I road a little over 4 and 1/2 miles. TODAY- 7 miles! I needed this.  I REALLY need this mental win! As always, thanks again to my coach for all he's done.  I don't think I've ridden this far in 10 years.  Maybe longer.

I spent the last 24 hours in a war with my mind.  I got 2 hours sleep because my mind wouldn't stop wandering about todays workout. Could I REALLY finish it? Each training session has gotten slightly harder and after the other day's workout on the treadmill I was just emotionally drained and felt defeated.

My husband has spent much of our marriage encouraging me.  What really frustrates me is that I push his words aside like they don't matter. Not on purpose of course, but in my head "I'm not good enough". So when he tells me that I AM, I'm basically brushing it aside and calling him a liar.  I can't even imagine how this must feel to him.

When I finished todays workout, I felt self satisfaction.  What frustrated me a little in the beginning (and it was for good reason), was my coach would leave me for several minutes at a time to myself.  I didn't really grasp it until today.  When I race, nobody is going to be there WITH me to push me ahead.  My coach won't be behind me to shout me to move on, my husband won't be there to kindly encourage me only to hear me push his kindness to the side.  It's just going to be me, my legs, the water, a bike and other athletes surrounding me at their own pace.

Today I fully understood his method.  He never leaves me for too long. In fact, when he knows I'm struggling to make the last few moments or a particular climb, he's there. He talks me through it and redirects my focus. Just thinking about it brings tears to my eyes. He lets ME do the work, to care enough about MYSELF to engage in a different thought process and focus. He's there when I need him though and won't let me fail. It's teaching me self discipline. Something that I need so bad. Something that will help me to lean on my own strength and courage instead of constantly leaning on my husband to do it all or anyone else for that matter, because of chronic fear. It's reshaping me to be a stronger...ME!

At the end of my training session I asked if we could go over my results to compare workouts.  Each workout was a different kind so it's like comparing apples to oranges however, we noticed a difference from last time. We noticed quite the increase in endurance and "I" pushed myself increasing my weight to power ratio. Seeing the results made me happy!  I kept saying, "I know I'm not ready to race yet" and turned to hear coach say, "Bek, you have to BUILD UP to it.  This is not going to happen overnight".  Have I mentioned how Amazing and generally compassionate my coach is?  He's tough, but he really is the greatest!

I shared those last sentiments with my husband to hear a HUGE hurray from my husband to my coach. He's been telling me this for quite a while now.  Which leads me to my final thought...I think it's time to let go of this baggage I'm holding onto.  It really isn't healthy.  My husband loves me.  He's patient, kind, gentle and puts up with more than any man would.  I AM however, glad to God for this lifestyle change.  Maybe letting go of the baggage will help me to accept my husbands word and trust the man God hand-picked to be the love of my life forever. He deserves all the love and respect I can give him.

Blessings Everyone!

Wednesday, January 29, 2014

The Good And The VERY UGLY moments of training. Getting out of my head and learning NOT to focus on the numbers.

Had my very first meltdown on the treadmill tonight. lol Luckily the heart monitor my friend so kindly sent helped us to figure everything out. I was REALLY winded at the speed I've been recently doing and could barely pass 3 minutes. We found out I was over my zone by 8bpm. I looked at my husband and started to cry uncontrollably. "how will I ever finish a 5k if I can't get through 3 minutes at 4.5 speed?!" He kindly said we have to lower your speed for now until you build up endurance. Very grateful to our friendBethany not just for sending me this monitor, but for questioning whether I was monitoring my heart rate to be sure I wasn't over my heart rate zone. Onward and upward right? ((sigh))

***Words from my coach...Only use the HRM as a guild line, DO NOT get "married" to those numbers. There are way to many if's and's or but's when it comes to HR. This is why I haven't gotten you one yet. Just dial in your p/e and you will always wko to the level you body needs and wants at this point. " Not every run is good" But there is something good in every run"!

You are looking at the data too close and directly comparing numbers, " I was winded on a wko I normally can handle" "Oh I see my H/R is 8bpm over" That 8bpm could have come from anywhere, lack of fluid, lack of sleep, stress etc etc.... You became stressed over the wko for no reason, you need to understand your body before you try to apply any numbers. I don't want those numbers holding you back.

You are learning how to push beyond old barriers, push hard when you can, take a rest when you really need to and learning how to listen to your mind/body as a whole! Not one aspect that has a many diff variables.

I have to say that my coach is very inspirational. I respect him. I'm not looking at the WHOLE picture.  I've never done this before so I can't expect to understand it quite yet. THIS is what a coach is for. I'm just SO grateful for him. 

Tuesday, January 28, 2014

New Pictures From The Month Of January

Dec. 2013 & January 2014

Dec. 2013 & January 2014

1st pic is Dec.,  2nd is  from January. Less chin, upper body is starting to feel lighter and LOOK!  My legs are closer together. YAY!  I also feel like everything is moving downward. Oh fat, please melt away soon!

Friday, January 24, 2014

Pushing The Limits To Finish Over 1/2 The Mileage Of A 5k. Hooray

Did My C25K workout this evening. It was great to workout at 7pm instead of the usual 2am workouts.  We do this so we can exercise together before bed with my husbands work schedule.  It has proven to be tiresome though and it leaves less room for sleep.

SLEEP. What's that?!  I know hormones have played a role in why I don't sleep as well as anxiety & depression.  What I've also come to the conclusion of is that I also deal with Seasonal Depression.  Vitamin D deficiency which I now have to raise MUCH higher than the prescription so I'm take over the counter AND prescription (suggested by my Dr.).  Since I'm starting to feel LESS anxious though, I find I'm taking the prescription to help with sleep. NOT really what it's recommended for. So I've asked to taper off the anxiety med and am now using Ambien to help me sleep.  Without sleep, my body won't be able to recover from the exercise not to mention that sleep is important for us.  So I'm going to try it for the season and see if this helps my moods by getting the sleep I need.  Which comes to my final point.  I liked the earlier workout. Doug stood by me and "coached" as I ran 4.5 for 25 minutes in interval training. 10 minutes of warmup and cool down.  In 35 minutes I made it to 1.77 miles leaving me with just 1.3 miles left to cover to get me ready for a 5K.

This of course doesn't mean when I reach that goal it's over. Let's not forget I have to swim 300 meters and bike 30K which is about 18.6 miles and THEN run the 5k. Transition from biking to running will be VERY interesting.

What has me nervous is there are cut off times for each leg of the race. If I don't make them, I'm cut from completing the rest.  I know I have 7 months left to train, but this is starting to get REAL.  Let remember I haven't done ANYTHING like this in my life! I am considered an obese woman with diabetes, hypothyroid, Polycystic Ovarian Syndrome and if I'm at all being honest, I'm coming from an eating addiction. I ate to soothe anxiety, anger and frustration.

This of course is changing over time. But I have a heck of a long way to go mentally, physically AND spiritually. 7 months seems like a long time, but in all honesty I'm carrying a whole lot of baggage. This fat on my body represents baggage of all kinds. I push ahead, but I also wonder "Am I REALLY ready?"  Then I think "What the HECK did I get myself into?!"

This is a part of my journey.  One that right now I'm enjoying.  I mean, I just ran over half of what I need in order to get through the 5k.  That's AMAZING.  A fun thing that happened during was the songs that came on the Iheart Radio channel. We started out with "Beautiful" by Christina Aguilera,  As I was FORCING myself to get air from the run I tried SO HARD not to laugh as the PERFECT song choice came on "Catch My Breath" by Kelly Clarkson.  As I finished the final part of the program , Christina Aguilera's "Fighter" played.   The whole time as I ran gasping for air and hoping to finish the program, I watched my husband and daughter in the corner of my eye as they were dancing together.  It extended into dancing fits once he and Little Bear helped me to stretch.   It became a family thing. Exercise became a choice for us to BE together reaping the labor of hard work for the benefit of the "vessel" that God created.  If I do say so myself once again...I finished over HALF the distance I need to finish a 5K! Once I reach that goal, I'll work hard on perfecting the time.

I'm so proud of myself. This is the longest I've gone 1st with a new plant based lifestyle and now with a form of exercise that pushes me OVER the limits of what I ever thought I could do.  Today as I sat in the Dr.'s office, He said he was happy with where my labs were and couldn't WAIT to see them again in 3-4 months time when my hope is to lower insulin levels even more AND raise my GOOD cholesterol.

Thursday, January 23, 2014

Mean Green Juice Fun With Little Bear

Engine 2 Hummus Recipe.

Healthy Homemade Hummus

2 cans chick peas, rinsed and drained
3 cloves garlic
Juice of 1 lemon
2 teaspoons ground cumin
2 teaspoons Bragg Liquid Aminos
1/4 cup water or vegetable broth

I mash the beans together in a bowl, quickly chop up the garlic cloves and throw them in, add the ground cumin and stir.  Throw it in the blender and blend all ingredients into a thick paste adding the lemon juice, liquid aminos and broth to the mixture so it won't clog. 

Customize by adding one or more of the following:
2 tablespoons toasted sesame seeds
1 fresh jalapeno, seeded and chopped
1 roasted and chopped red bell pepper
1 cup dark or Kalamata olives
1 bunch fresh mint
1 cup fresh spinach
1 cup cooked eggplant

NOTE: This is the most basic of the spreads. You can find a variation of this recipe in almost any grocery store, but 95 percent of them are made with either olive oil or tahini (sesame paste), which pushes up the fat content. Your best bet is to take three minutes and make a batch on Sunday that will last you for the week.

You can find the source at Engine 2. A Vegan site we frequent quite often. I HAD to share this hummus recipe because it's FAT FREE.  Cut the grocery store brand and make it yourself. It's fresh and Yummy!

Source:  Rip Esselstyn from Engine 2 Diet

Myth Buster: Cruciferous Veggies and Kale Cannot Be Consumed By Those With Hypothyroid. True Or False? Find Out below...

Click on The Picture above to check out the full article

An excerpt from the article:
"Animal studies suggested the hypothetical thyroid issue from eating very large amounts of cruciferous vegetables years ago.9 However, no human study has demonstrated a deficiency in thyroid function from consuming cruciferous vegetables. Only one such study seems to have been conducted as of yet; in that study, no effects on thyroid function were observed in subjects eating 150 grams of cooked Brussels sprouts daily for 4 weeks. Raw cruciferous vegetables have not been investigated, however the only case report relating cruciferous vegetables to thyroid harm suggests that it would be almost impossible to consume enough cruciferous to harm the thyroid. This case was that of an 88-year old woman who developed hypothyroidism after eating 1-1.5 kg (2.2-3.3 pounds) of raw bok choy every day for several months; an excessive and unreasonable intake of raw cruciferous. In other words, a person would have to consume an insane amount of raw cruciferous to have a negative effect on thyroid function.

"Recent results from the Adventist Health Study revealed that vegan Adventists were less likely than omnivore Adventists to have hypothyroidism. Similarly, a 2011 study of Boston area vegetarians and vegans found that vegans had higher urinary thiocyanate (indicative of higher cruciferous intake) and lower iodine intake, but no difference in thyroid function, which was within the normal range.

"The fear (circulating the internet by some authors) of eating cruciferous vegetables or that those with hypothyroidism should reduce or avoid the consumption of kale or other cruciferous vegetables is unfounded and does a disservice to the community. Whether you have normal thyroid function or hypothyroidism, there is no benefit for you to avoid or restrict your intake of cruciferous vegetables. Eating cruciferous vegetables is not optional; they have numerous anti-cancer benefits, a high micronutrient to calorie ratio and an association with reduced risk of premature death. An effectively functioning immune system is dependent on their consumption, and these benefits clearly outweigh the risk of a modest decrease in thyroid function, which could only occur if the amount of raw cruciferous intake was at an insanely high level or a person was significantly iodine deficient. Eat one or two servings of cruciferous vegetables daily, in the context of a healthful variety of vegetables, beans, fruit, nuts and seeds; and be sure to get adequate iodine, too. "

Source:  Dr. Fuhrman

Wednesday, January 22, 2014

Dinner, Exercise And A New Training Schedule Coming.

Final product! Garlic smashed potatoes with Vegan Mushroom beefy gravy from Fat Free Vegan Blog, my daddy's dressing and Yu Chu sautéed. Very nice meal!

Tonight I'll be doing Classical Stretch for exercise. It's a combination of Classical Dance moves and Tai Chi.  Similar to yoga.

My coach has told me that we start full programming in February. This means I move from jogging 3 times a week  and Bike training maybe once a week, we will be combining workouts to 6 days.  Continue jogging which I hope to start outside as I'm told jogging on the treadmill is MUCH different than on regular terrain.  More bike training, some weight training and most likely some swimming.

I got my labs back and most were great. I'd LOVE to see my good cholesterol raised higher but it's average and good at the moment.  My blood sugar needs to lower, but I'm guessing over the next few months it'll be GREAT!

As I said in the other post, I sure wish I could melt away the fat quicker but the hard work will pay off over time.  It's not going to happen over night.

Tuesday, January 21, 2014

Tonights Dinner And Getting Through The Negative Thoughts

What's for dinner? A BIG salad with "salad boost" which provides sprouted seeds and superfoods to the salad. Adding vegan poppyseed dressing from Wegmans. A nice sweet potato with vegan butter, coriander and cinnamon. Iced tea to drink.

Tonight I have another jog on the treadmill and some basic H.I.I.T small workout.

How I'm feeling. Today I feel great physically.  I've been fighting "perspective" issues since last week. I want to see the "apron" tummy go.  Lets be honest here. It's not coming off with only a month and a half in. I wish I could say there's some magic pill folks but it's going to take work.  Each day when I get that negative attitude. I remind myself that if I "quit" because I don't see results. I won't hit my goal.  The KEY is to keep trudging forward even when my mind is saying I it won't happen. Even on those days I feel it's hopeless.

The only way this is hopeless is if I quit. If I quit then the weight will come back on and I'll continue getting sicker and fatter.  So what's my choice?! Do I want to continue getting sicker and fatter leaving my husband and child without a wife and mother? OR do I want to work my butt off, fight through the pain and the negative attitude to actually CHANGE my perspective, what goes through my mouth and the burn from the workouts to actually LIVE.

I can tell you the benefits FAR outweigh the work it takes to reach this goal.

30 minutes. 1 and a half miles on the treadmill at 4.5 and some warmup and cool down. I definitely hit my limit tonight.  Trying to build up my endurance level.  Walked sideways and backwards to work more leg muscles then did 60 jumping jacks, 1 min. of squats with 10 second holds x 2 as well as upper and lower abdominal exercises for 1 minute.   I wish this fat would melt off NOW, but I'll keep trucking until I see results. I'll NEVER go back to being sick and fat again once it's off. I'm working WAY too hard for it to happen again!

Monday, January 20, 2014

A Trip To The Market

What a trip to the grocery store looks like.  Underneath is all produce, veggie broth, coconut water, diced tomatoes, red wine vinegar and aspirin.  Little bear gets Annie's Organic snacks, eggless noodles, "gimme lean" sausage patties, frozen veggies, and sugar free dairy free chocolate coconut ice cream (not eaten all in one sitting).  Ignore the sinful Dial soap!  I also have my copy of Mary Jane Butters "Mary Janes Farm.  Not exactly thrifty, but we certainly have the freshest produce aside from getting it from the farmer himself!  Can't WAIT for spring to save money on produce again.

Sunday, January 19, 2014

The Journey People Don't See

Post workout snack.  cucumber and hummus sandwich with sliced tomatoes and broccoli sprouts.  Add to it some coconut water so I don't have leg cramps in the middle of the night and we have a well rounded very yummy snack.

Feeling better and back at it.  Went back to a 30 minute C25K workout but raised the speed (4.5 not at all bad for this chick who's never run a day in her life).  For kicks I did 1 minute of squats with 10 second hold x 2. Ask me if my legs were SCREAMING?! Go Ahead?! THEN did stairs on top of walking backwards on the treadmill for a minute (almost fell of the treadmill to boot! I'm VERY graceful like that ;)  ).

 The past week not only have I been sick, but I've been struggling mentally with food and overall attitude.  I've become board with the "same ol" plant based foods. I miss my meat, dairy and especially my cheese. We went to a wedding and the reception had meat, pasta, AND veggies of course but I decided that if I left myself with no room, I wouldn't make it. I had pasta with meatballs, LOTS Of veggies, shrimp and yes, a tiny slice of cake.   Even WITH my sugars were WAY above what they've been.  I know the importance of less fat, meat and dairy NOW more than ever.  I love it, but IT doesn't love me!  I went from feeling good to shortly feeling guilty and got darker from there.  I became aware of the choices I made (there WERE loads of veggies there which I did have, but I didn't need the meat or cheese).

Fast forward to today and my choices and attitude seemed to be better today.  Blood sugar has been excellent and it only got better after exercise.    This weeks menu I'm changing around because of the boredom. Still plant based, but I'm going to try and make some mock comfort foods to help me through the emotional and mental aspect of getting healthy.  I'm starting to hit things face on.

One good thing is after my deep sadness of wanting to SEE quick results, I'm starting to push past it and understand that I'm not going to see them so quickly.  I find myself having to ignore my thoughts which want to crawl in a corner with people I know because I don't think they can see the changes that are happening on the INSIDE show on the OUTSIDE.  Some days I just want to crawl back into bed and stay there.  Then I look at my husband and little girl and remember that it's not just about me.  I also know that in order to see results. "I" am the only person who can push myself to the best ME that I can be. THAT I'm doing for myself! To find the courage and strength God has given me to overcome that fear and self doubt that's always said "your not good enough Bek".

What a journey!

Saturday, January 11, 2014

Workouts Continue. Attitude, Health and Food

Mon 5 min. x 2 @ 2.5spd on the C25K App.  2 minutes x 2 @ 4.2 and 3 minutes x 2 @ 4.2. Cooldown.

Wed.   5 min. x 2 @ 2.9spd on the C25K App.  3 minutes x 2 @ 4.2 and 4 minutes x 2 @ 4.2. Cooldown.

Sat.  1hr 15 minutes on the bike at spd1. Last 15 minutes at spd 2.  *Need work on leg strength. Close to none, but then I think we already could guess that with the apron fat around my belly.  It's not easy to exercise with that much weight in the middle.

Blood Sugar was 81 this morning and I didn't get any sleep. I DID NOT feel much like exercising and was in a total pissy mood.  One Doug always seems to help get me through.  I'm grateful for him and appreciative TO him for loving me. ALL of me.

I had a smoothie consisting of 1 lime, 1 green apple, 1 small cucumber, coconut water to help during training, 1 pitted peach, fresh mint and fresh parsley leaves.  Oh it tasted SO nice!

Lots of water, plant based protein bar and on the way home bought a veggie sub on 9 grain at subway with lots of lettuce, tomatoes and banana peppers. They always give me flavor and I'm glad to eat them.

Recovery nap at 3pm when Amelia naps. Woke up and had a snack of a small handful of cachews, 1 small under-ripe(I love it with green still on) banana and coconut water for restoring the electrolytes to my body due to major cramping in my legs lately.

May do another treadmill workout tonight consisting of walking BACKWARDS to condition my legs. Boy do I need it.

Saturday, January 4, 2014

1st Official Training Session

Fun Finds From Wegmans
1 full HOUR on my bike today at Bikeloft N. with my coach. Ask me if I can feel my "nether" regions?! Trying to suck it up for the last 9 minutes when I thought my legs would fall off. Apparently my muscles (what little I DO have, hahaha) aren't quite developed to riding standards. ((sigh)) It's going to be a LONG training since he feels no remorse about pushing me past my breaking point. That's what a coach is for though, right?! 

Breakfast, 1/2 a banana and oatmeal. 20 ounces of water.20 more ounces of water during workout.Lunch (post workout)  burrito bowl with brown rice, pinto beans, marinated tofu, peppers, onions, mushrooms, pico, corn salsa, cilantro, pickled peppers and guacamole. 16 ounces of water.

small ice coffee.

dinner, Salad 8 ounces of water.

snack,  8 ounces of water and a "go max go" vegan Twilight candy bar.  80 Cal. 9gms of fat. 47gms of carbs.

20 ounces of water.

Friday, January 3, 2014

Where does a plant-based eater get their protein and can you be a plant-based athlete?

I'm getting this A LOT lately. "Where do you get your protein?! You can't be an athlete on a plant-based diet!"

Here's a list of plant-based athletes. Even Bodybuilders and MMA Fighters. Don't tell me it can't be done!! I'll prove you wrong! 

As for protein sources here's a list:

So how do you get your protein? Here are 10 vegan sources to try on for size:

1. Veggies: Yep, good old greens will pack a protein punch. One cup of cooked spinach has about 7 grams of protein. The same serving of French beans has about 13 grams. Two cups of cooked kale? 5 grams. One cup of boiled peas? Nine grams. You get the idea.

2. Hemp. No, you don’t have to get high to get your protein. But toss 30 grams of hemp powder in your smoothie and get about 11 grams of protein – just like that.

3. Non-Dairy Milk. Got (soy) milk? A mere 1 cup of soy or almond milk can pack about 7-9 grams of protein. Eat with some fortified cereal and you’ve got a totally vegan-friendly breakfast.

4. Nut Butter. Eat up your peanut butter, almond butter and cashew butter. A couple of tablespoons of any one of these will get you 8 grams of protein.

5. Quinoa. I kinda think quinoa is God’s gift to vegans (and gluten-free peeps!), as it’s versatile, delicious and delivers about 9 grams of protein per cup.

6. Tofu. Four ounces of tofu will get you about 9 grams of protein. And at about 2 bucks a pop, it’s a cheap vegan’s BFF.

7. Lentils. With lentils, you can make rice dishes, veggie burgers, casseroles and more. One cup cooked delivers a whopping 18 grams of protein!

8. Beans. They really are the magical fruit. With one cup of pinto, kidney or black beans, you’ll get about 13-15 grams of protein, a full belly and heart-healthy fiber.

9. Tempeh. One cup of tempeh packs abour 30 grams of protein! That’s more than 5 eggs or a regular hamburger patty.

10. Sprouted-grain bread. Pack a sandwich with vegan sprouted-grain bread and you’ll get about 10 grams of protein in the bread alone.
(Copied from mindbodygreen website)

The Danger Of Over-consuming Coconut Oils. The Hidden Truth...

There has been SO much talk about coconut oil and it's benefits and I've seen SO many posts from people over-using it. Coconut Oil has 10 times the amount of saturated fats than olive oil. As a wife of a Cardiac Nurse, this is a HUGE concern for us. Too much bad fats can cause heart disease. Over consumption of this oil can over time cause health issues. ESPECIALLY if your feeding this to your children on a daily basis. The article goes on to say the following:

"There is one major caveat: the benefits seem to apply only when coconut products are consumed as part of a diet rich in high-fiber plant foods and lacking processed foods." Which means that using this oil daily if you eat processed foods and not a full whole foods diet will NOT benefit you.

The difference between coconut oil verses whole coconut is that coconut oil should be viewed just as other refined oils and consumed in "limited" quantities like a treat. If your going to make coconut a part of your diet, the best QUALITY is a whole coconut where you can drink the water, use the meat in "small quantities in smoothies, make your coconut milks and make shredded dried coconut. ALL with just 1 fresh coconut.

Please, if your eating coconut oil daily. STOP THE INSANITY! You'll only end up in a cardiac unit over time if you continue.

Wednesday, January 1, 2014

Attitude Is The Heart Of Change

Positive Attitude. I'm learning as I go here and Attitude is the heart of change. Learning to let go of the things we cannot control and focusing on a positive aspect will greatly change our focus and our behavior. This is a learning point for me. An unexpected horrific event can cause chronic fear. Fear can cause anxiety, depression and if left unchecked, It can cause rage and anger because your left feeling helpless. This I know from experience. Even more important is that if we do nothing to change the way we see negativity, it can cause REAL health damage physically. If you learn one thing from me, let it be this. Life is short! Forgive those who've wronged you, ask for forgiveness for those YOU'VE wronged, work to change your mindset so that the glass is left half FULL instead of half EMPTY. Finally folks, Without God to guide my thoughts, my heart and protect my mind, body and spirit, I would be left hopeless. It's a great start when we are feeling our lowest just to pray to our Father in Heaven. He doesn't expect perfection, He doesn't care what you've done. He just wants your time and your love. In return, He'll guide your footsteps and help you to stand when you find it hard. He'll give you peace which surpasses ALL understanding and He'll love you without condition. ATTITUDE. We cannot begin to love others if we cannot love ourselves as God loves us. We are created in HIS image. Today my favorite Plant-Based Dietitian will focus on having a Positive mindset. It's time for change. Join me if you need the same change in your life! 

Happy New Year!

Here's To A Happy And Healthy 2014! God Bless Everyone.