Hi there my loveliness! Unlike me, hope you are doing well and did not fall into the trap the miserable flu. According to Center’s for Disease Control (CDC), this year’s flu is worse than any since any since the 2009 swine flu epidemic and is getting worse. Most people with the flu this season are infected with the H3N2 virus, one of the most severe — and deadly — strains of the seasonal flu. If you catch, you are miserable. Some of the common flu symptoms are:
Muscle or joint aches
Pain and tiredness around your eyes
A warm flashed skin, watery eyes
A runny nose or a sore throat
Weakness
A headache
A dry cough
Get immediate medical help if you have any of the following:
Trouble breathing or shortness of breath
Pain or pressure in your chest or belly
Sudden dizziness
Confusion
Severe vomiting
For children, if they start to get better and suddenly turn for the worse get immediate medical help since that can be a sign of bacterial infection.
This year the flu vaccine is only about 30% effective. However, to me, 30% is better than nothing. Additional, it can lessen the severity of the virus. Also, remember the flu shot does only protect you from the flu shot, it protects immuno-compromised people around you from you.
My lovely friends, I am no way a physician. Hence, take a physician’s advice. However, please follow some good hygiene to keep yourself safe: always wash your hands, eat a lot of vitamin C to boost your immune system.
Have you or your loved ones been attacked by the monster flu recently? How have you dealt with it? I would love to hear from you.
Hope you enjoy this post and as much as I love writing it. Don’t forget to check out my Facebook Page and follow me on Instagram <@allaboutme3181. Are you on <Bloglovin? Let’s add each other. Please follow me and comment below with your information so that I can follow you back.
Hi there my loveliness! It is so good to come back after sung a long break from blogging. Today, I wanted to share my reason for the break. I was diagnosed with androgenic alopecia. It’s a pattern of hair loss that affects both men and women. In women, the hair becomes thin all over the place, and the hairline does not recede. This condition in women rarely leads to total baldness. Never did I thought that I will have androgenic alopecia.
Growing up in a society where women’s hair is part of my beauty, sudden loss of hair was a sudden psychological shock to me. I was depressed. I did not want to talk to anyone. I was hiding my head. I remember taking the above picture reviewing a picture. Even then, I had a head full of hair.
However, suddenly in September last year, I started to lose my hair like crazy. I have my typical hair lose each day but this was drastic. I started photographing it. Within a month I lost two-thirds of my hair. I didn’t know what to do I went to my dermatologist who did a biopsy and diagnosed me with androgenic alopecia. She told me that there is no cure for this disease when using combination treatment, I will get some but not all of my hair back. Typical treatment for this condition include.
Rogaine or Minoxidil was approved by US Federal Drug Administration (FDA) for the treatment of androgenic alopecia. The study is currently being marketed over the counter as 2% and 5% solution, with 5% being solution being more effective. Addition, oral treatment such as Finasteride, or Spironolactone are so prescribed along. Finasteride is prescribed only in men because it can produce ambiguous genitalia in a developing male fetus. Since Spironolactone is antiandrogen, it can cause feminization of male fetuses. Hence it should not be taken during pregnancy.
I was in emotional pain. I was put on Rogaine, antiandrogen, an antifungal shampoo, ketoconazole 2%, which has shown to effectively treat in regrowth hair. My dear friends, at this point I was desperate to do anything. I was doing research on any treatment. My dermatologist saw how depressed I became. She told me that can lead to more hair loss. She told me I should also look into buying a laser helmet, which has shown to regrow hair by 43%. Based my doctor’s recommendations, I bought irestore. This FDA-cleared, low-level laser therapy is clinically proven way to stimulate hair follicles to grow thicker and fuller hair. It uses clinical-strength laser technology to treat balding, thinning hair and receding hairline. I use it for 25 minutes for every other day.
I am taking hair vitamin with 5000mg every day. I have been following these treatments regimens for the past four months. I have seen some improvements for sure. However, I still have a long way to go. I still have bald spots that make my heart skins but I am starting to deal with it. I never thought I will have to deal with this before the mid 30s.
My lovely readers! I have gone a rough patch I am still trying to recover from. I try to tell myself at least I am healthy, but it’s really hard to deal the loss of so much of your hair. Have any of experienced what I have through known someone. I would love to hear your story and what treatment has worked for you or your friend.
Hope you enjoy this post and as much as I love writing it. Don’t forget to check out my Facebook Page and follow me on Instagram @allaboutme3181. Are you on Bloglovin? Let’s add each other. Please follow me and comment below with your information so that I can follow you back.
Hi There my lovelies! Happy Friday everyone! Hope you are having a wonderful Friday. I actually had one of the most painful ones. However, through my experience, I learned about a much less expensive alternative to Emergency Department (ED) for you for one of those painful days.
My wonderful readers, I suffer from severe migraine. I am on several prescription medications and get Botox injection every three months. My migraine symptoms have been under control on most part. However, due to recent onset of severe stressorso, my migraine symptoms have been out of control.
My migraine causes severe pain sensation accompanied by nausea and extreme sensitive to light and sound. I also have warning signs or auras before or with the headache. Such signs include, blurry vision, tingling of the face and arm.
Due to my severe recent migraine symptoms, I called my Neurology clinic to see if I should go to the ED. As a public health person with over decade of experience in health care industry, I understand how much burden the ED is in. Additionally, I want to do my part to keep the health care costs down. During my call to Neurology office I was told they’ve a Rescue Room, where they offer migraine rescue treatment but with ano one-to-one approach.
I was all to happy to accept the Rescue Room treatment. I went in this morning. One thing I lovedid right away is the elimination of waiting time. Unlike the ED, I was called right away by the friendly Nurse Practitioner, who tool vitals and placedo the IV.
My beautiful readers, I stayed there the entire day with constant one-to-one check in from my provider. I received the care I would have never received at the ED. If you suffer from severe migraine, ask your Neurologist if they offer similar Rescue Room treatment. This will not only provide you the one-to-one care you need, but also keep the health care cost down.
Hope you enjoy this post and as much as I love writing it. Don’t forget to check out myFacebook Page and follow me on Instagram @allaboutme3181. Are you on Bloglovin? Let’s add each other. Please follow me and comment below with your information so that I can follow you back.
Hi there my lovelies! Hope you all are having a good Sunday. Today, I want to spread happy thoughts. As I am still in the voyage to find my positive self, while at the same time fighting my mind and soul, I am taking the step to finally persevere. However, while I am going through my journeys of ups and some horrible downs, I cannot stop myself from thinking of other wonderful people out there (some of whom you and I may know) who are going through even harder times than me. Hence, my beautiful readers, let us take a moment to send happy and positive thoughts to everyone who may be going through a hard time right now.
Positive thoughts are not enough; when you go out and meet a stranger please have a smile on your face and show a little empathy and kindness towards that person. My beautiful readers, I always believe that smile and kindness are always contagious. When you perform an act of kindness it warms up your heart and it does the same for those who are witnessing the act. Watching someone perform an act of kindness, creates an act of kindness creates a warm fuzzy feeling in our heart. That fuzzy feeling is known as moral elevation. According to Thomas Jefferson, “When any … act of charity or of gratitude, for instance, is presented either to our sight or imagination, we are deeply impressed with its beauty and feel a strong desire in ourselves of doing charitable and grateful acts also”. Even Huffington Post did an article looking at the science behind the contagiousness of kindness.
My beautiful readers, take your time to show kindness and let the kindness spread. Let us take the time to spread happy thoughts to everyone, and let us take time show a little compassion. It does not take the time to say “hi and thank you” with a big smile on your face. The act may be small but its impact is enormous. After all, as John Holmes said, “there is no better exercise better for the heart than reaching down and lifting people up”. I took a small step by just holding the hold for someone at the store and smiling and saying thank you for their hard work to the staff member at the mall. The sparkles in their eyes I saw in return is all worth it. I cannot wait to continue my part to spread positivity and kindness. We need it now more than ever. What act of kindness have you witnessed lately? How did it make you feel?
Hope you enjoy this post and as much as I love writing it. Don’t forget to check out myFacebook Page and follow me on Instagram @allaboutme3181.
Hi There my lovelies! I hope you are having a wonderful day. It was snowing outside this morning and is frigid outside. Hence, I thought today I briefly speak to you regarding something that has really affected me. It is extremely difficult for me I will share my experience with you and I would love to hear your thoughts and how you handle similar situation. The topic of my post is Learned Helplessness.
Before I can explain what I mean by learned helpless, I want to give a brief history of myself. I have a background in Public Health and Research with minor and graduate courses in behavioral science and Psychology. I have also received training in Mindfulness Meditation. I really believe in living in the moment and the idea of mind over body. I have seen the world in the point of view of glass half full. However, the past year I have been in the fight of my life with my mind.
This is one of the reason I had to take a break from blogging. My beautiful readers, when you are constantly in a fight or flight respond, you cannot enjoy day-to-day activities. I thought with my mindful based training I can handle it. However, slowly I tachycardia, rapid heart rate, became worse. I also started to have arrhythmias or abnormal heart rhythm. I saw a cardiologist and he didn’t find any underlying heart condition. My migraine symptoms got worse and I started have multiple auras (both visual – blurry vision, and sensory – tingling in one limb or a feeling of numbness that travels up your arm over 10 to 20 minutes. The sensation can spread to one side of your face and tongue).
My beautiful readers, the past year has been the worst year of my life and and led to what is known as learnedhelplessness, a belief that failure is we can’t change the course of negative event and that failure is inevitable and insurmountable. In my case, the past year I have been living in a very toxic environment, dealing with very hard to deal with people. Being the optimistic person I am, I did not want to give up and thought I would be able to handle the situation. After months, I started to have my symptoms and was unaware of the reason. My years long insomnia that I have learned to control the past 5 to 6 years returned. My family and friends started to notice the change. Towards the end of almost a year I really began to feel burnt out and helpless. I really don’t wish this feeling on anyone.
Finally, after almost a year my family, friends, and physicians have convinced me to seek help. Yes, I have started seeking counseling. I cannot tell you how helpful this has been for me. My beautiful reader. One thing I advice from my own experience, please seek help when your surroundings become overwhelming. Through my work meeting with counselor and my support system, I know that the first step to overcome your stress is to remove your stressor. I have come to terms with my stressor and am working to remove my stressor. Just acknowledging the problem is a great start. My sister is another of my big support system who sat with through many of my meltdowns and showed me that I am not alone. She is my unsung hero. Thanks to the support I’ve received, I am now working hard to remove my stressor.
The year is new and I have a purpose. I am still stressed but I no longer feel helpless. I feel supported. I will be dealing with my extreme stressor but I know that soon it will be over. My beautiful reader, writing to you gives me courage and hope. Every time I read a wonderful blog of yours or share something I love, I feel connected. Thank you for your support and thank you for all the wonderful and thoughtful post of yours. Please keep doing what you do.
I would love to hear if you can share your story of your tools for facing your mental challenges. Today more than ever I can hear my Grandpa’s words ringing in my ears, “If there is a will, there’s a way”. May your mind help you find the strong will to find light in darkest of paths and lead you to extraordinary destinations.
Hi there my lovely readers! Happy eve of Christmas Eve to everyone. For those who celebrates Hanukkah, happy eve of the first day of Hanukkah to you all! As you know, the holidays are wonderful time of the years to spend quality time with your family. This is the time when we all come together and enjoy each other’s company and celebrate the magic of togetherness. Life is short and we set aside our differences and embrace each other. However, I want to share some small tips that may help make each small moment more memorable for you. Happy reading!
Here in the western hemisphere, we are too busy with our everyday life and have very little time to stop and take a deep breath. We always tend to verbally process information in an analytical and sequential way looking first at the pieces then putting them together to get the whole. However, rarely do we take the time to be non-verbal and intuitive, using pictures rather than words. It is in the later part that allows us to be more connected and allow us to experience more.
Life is literally unfolding in front of us in the present. However, we let it slip away, and allowing time to move past us unseized, and unobserved, while we squander away precious moments of our time worrying about what could have been or what could be. When we are at work we daydream about the dream vacation; on vacation, we worry about work piling on our desk. Most of us do not take part in our thoughts in awareness. Rather, we let our thought control us. As Kabat-Zinn, the founder of mindful-based meditation put it, we need to “rest in stillness—to stop doing and focus on just being”.
Mindfulness is living in the moment. It’s a state of openness; an intention on the present. When are mindful you we become an active observer of your thoughts, as they are. You are awakened to your life experience. It is the nonjudgmental awareness of the present, which in turns reduces stress. Studies have shown that mindfulness that led to boosting immune function and chronic pain, lowering blood pressure, and even helping people cope with cancer. Even my colleagues at Children’s National Health have been using this technique to help adolescents with congenital heart disease.
So why I am talking about mindfulness in the context of holidays? Well, when you are mindful, you are more likely to experience yourself as part of a greater universe, and be right here right now. This keen awareness will allow you to focus on your immediate experience without attaching it to your self-esteem. If can tune out the chaos surrounding you and just tune into your immediate experience. You want to ice skate with your family but don’t know how? Don’t worry about other people starring at your. That’s the first paradox of living in the moment: Thinking too hard about what you’re doing actually makes you do worse. Just loosen up, as no one’s watching you. People are too busy worrying about themselves. There is a term about people like you and me, absolute beginner. Focus less on what’s going on in your mind and more on what’s going on in the room, less on your mental chatter and more on yourself as part of something. Once you do that you will be able to enjoy the experience so much more.
This is living in the moment. You need to start by taking deep breaths. Spiritual teacher Eckhart Tolle says that people can condition themselves to slow down and appreciate the present. It all begins with one question. “Ask yourself, ‘Am I still breathing?’” Tolle says. “You suddenly feel the air flowing into your body and out of your body… At that moment, you’ve entered the state of presence. Even if it’s only five seconds.” Another exercise involves using all your senses when going through usual everyday motions, such as washing your hands, or even eating. Do these things consciously. As Tolle instructed, “When you wash your hands, feel the water. Smell the soap. Becoming acutely conscious of sense perception means looking, hearing, touching. It brings you into the present moment. ”These exercises may take a little effort at first, but Tolle says that they do end up becoming second nature. “The more you bring those moments of presence into your life, the more your old conditioning becomes eroded, gradually,” he says.
I do the same thing when eating. Making time to focus on what and how we eat is the most important step to mindful eating. Set aside time to enjoy your meal. It’s important to eat in a place that allows you to focus on your food. I then acknowledge my food. This acknowledgement is not simply an opportunity to give thanks. It also allows me to disengage from what I was doing and turn my focus to the food and experience before me. As I eat, savor one bite at a time. I feel the texture of the food with my tongue and before I put the food in my mouth I smell it. I try to feel all the favors, and textures through mouth. Eating is a very sensual experience, hence I enjoy the moment. Before finishing my meal,I would take a moment to appreciate the food I’ve just eaten, and recall my dining experience and notice how I feel. Such everyday experience become very satisfying through the mindful experience.
In conclusion, living in the moment will allow you capture the present and not letting precious moment squander away worrying about what could be. Follow the small techniques. So, when you go out today, follow the above breathing technique and just absorb the moment, use your intuitiveness and pictures surroundings instead of just focusing on you and words. Don’t stay too much into your head and be in the moment and let me know how your experience changed as a result. After all, as the Chinese proverb says, “yesterday is history, tomorrow is mystery, and today is a gift. That’s why it’s called a present”. May your holidays be as merry and blessed as ever.
Hi there! With only 39 days to Christmas and 9 days to Black Friday, I know you may be already thinking about the extra weight that may come with this wonderful season. Yes, I am talking about the elephant in the room, weight gain from the all the festive food of the season. That’s why I want to share with you 10 great guilt-free superfoods that you can actually help you lose weight. These foods, along with exercise, will give you an extra boost to your weight lose plan.
Avocado: It’s prized for its high nutrient value and is added to all sorts of dishes due to its good flavor and rich texture. It is also the main ingredient in guacamole. Avocados are heart healthy, and are very nutritious, containing a wide variety of nutrients, including 20 different vitamins and minerals. They are also very high in potassium, which should support healthy blood pressure levels. Additionally, they tend to be high in fiber, about 7% by weight, which is very high compared to most other foods. Fiber can have various important benefits for weight loss and metabolic health. Numerous studies have found that a predominantly plant-based diet that includes foods such as avocados can help to decrease the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight. Hence, when you go to your grocery store, grab some avocados.
Almonds: These superfoods are not only packed with protein and skin-boosting vitamin E, they also have high fiber content that stops you feeling hungry. In 2007, researchers at Purdue University also reported that – despite the fact they are relatively high in calories – almonds themselves do not contribute to belly fat. Hence, swap out your usual mid-morning snack for a handful and see if it makes a difference.
Leafy Greens: These vegetables are full of fiber along with vitamins, minerals, and plant-based substances that may help protect you from heart disease, diabetes, and perhaps even cancer. In general, the deeper the green the more nutritional firepower the leaves contain. If you need more incentive to toss bunches of kale, spinach, or lettuce into your grocery cart, a daily serving of leafy green vegetables may lower your risk of type 2 diabetes by 14 percent, according to a recent study in the British Medical Journal. As best put by Glamour Magazine, the quickest way to flatten a stubborn stomach? Include a portion of leafy green vegetables at every meal.
Oats: These superfoods are rich in fiber, so a serving can help you feel full throughout the day. It also contains healthy carbs that boost metabolism and burns fat. So, just add plain oatsto vitamin D rich yogurt as part of alow-calorie diet to provide your body with slow-release, natural energy throughout the day, which keeps you feeling fuller for longer and can even lower your cholesterol. As described in Livingstrong, how you serve your oats can have a big impact on their weight-loss benefits. Hence, just stick to flavorings that add nutritional value and promote fat loss, and avoid sugary or fatty toppings (such as maple syrup) that add lots of calories. Boost your oats’ fiber content by adding a handful of berries — raspberries, blackberries, blueberries or strawberries — for only 25 to 40 calories per half-cup.
Beans: Beans are great source of wonderful nutrients such as proteins and fibers, and are low in calorie. It will it keep you full longer and are full of slow release energy. It’s high protein content will help firm up your muscles and keep you toned. I love having bean salad with sliced avocados to only provide energy all but also aid in weight loss. Swap your burgers for burritos, and your beef chilli for bean chilli.
Salmon: Salmon have some qualities that can help you lose extra pounds. Its nutrient-dense calories are easy to work into your daily goals, and it’s packed with protein. As an extra benefit, salmon’s omega-3 fatty acids is heart healthy and may help increase weight loss. Moreover, the fish oil you’ll get from eating salmon may boost your weight loss. In one study published in International Journal of Obesity in October 2007, young, overweight men who ate fish or took fish oil supplements lost 2 more pounds over four weeks than participants who did not consume fish.
Green Tea: Next time you go to Starbucks you may want to swap your regular Frappuccino with Green tea lemonade with honey. Green tea has been found to speed up the metabolism, which can aid the burning of excess fat in the body. It is also loaded with antioxidants and various substances that are beneficial for health. Swap your morning coffee with this superfood to help jump start your weight loss.
Coconut Oil: Coconut oil is a tropical oil that is made from the dried fruit (nut) of the coconut palm tree. Proponents say that it contains a healthy type of saturated fatty acid (lauric acid) that your body quickly burns for energy. According to Mayo Clinic, few small studies that have looked at coconut oil for weight loss suggest that coconut oil may help reduce waist size, but it doesn’t lead to significant weight loss or improved body mass index (BMI). However, remember this superfood is high in calorie, hence, you should use less.
Berries: Berries are great source of antioxidants that essentially act like little bodyguards protecting cells from damage, which can lead to premature aging and disease. But antioxidants are also linked to weight control. Some exciting new research from the University of Florida found that people who consume more antioxidants weigh less, even when they don’t eat fewer calories. So add of berries to your smoothies or your breakfast oat to boost your weight lose regimen.
Quinoa: This superfood is known as a complete grain, combining protein, fiber, B vitamins and complex carbohydrates all in one. Eating grains like quinoa will help to boost your metabolism, and burn belly fat faster. Although there are no human studies looking at the effects of quinoa on weight loss, quinoa contains all the necessary properties that have been linked to weight loss and improved health. Additionally, one animal study, published in Physiology & Behavior, found that mice fed a quinoa extract high in 20-hydroxyecdysone burned more calories throughout the day, and they absorbed less fat from their diets. Hence, try swapping your rice diet with this superfood. However, remember that quinoa is high in calories, so it’s important to practice portion control if you want to lose weight.
Hope you enjoy reading this article as much as I loved writing it. Please let me know what superfood you use in your diet to speed up your weight loss.
Hi There! Today I will share a video from the Women’s Health Magazine giving you these quick fast acting kettlebell move for a toned body.
I have been doing these exercise for a couple of weeks now and I already feel a difference. I hope you see the same difference as I do. Please let me know if you have any other short and fast acting exercises that you might want to share.
Instructions:
Use one 1 8 to 10 pound kettlebell (I use a 5 pound as per by physical therapist instruction)
Do two sets of the entire circuit
Do not rest in between
Disclosure: Please consult your physician before starting any exercise routine.
Hi There! Hope you are having a start of a wonderful weekend.Today, I will talk about my experience eating from a menu from Taylor Gourmet, a Philadelphian gourmet fast food type eatery located in Washington D.C. I have not have the pleasure of personally eating eating at one of their locations but I have ordered online from them few times.
History: Before I describe my experience about their food, let me give some about their background. This unique place was started by two Philadelphian buddies in 2008 grew up on what they called “the flavors of Philadephia’s 9th street Italian market and hoagies served by countless mom and pops shops throughout the city”. They brought their unique Philly hoagies and salamies to the H Street NE corridors and few more locations for us to enjoy. Their famous clients include none other than our current First Family.
Food: I have had the pleasure of ordering online from them few times with my co-workers. My very first experience was their famous Ben Franklin Hoagies. It has a choice of breaded or grilled chicken with marinara sauce and sharp provolone cheese. What can I say about a their hoagies. It’s humongous, or at least for me. It’s a 16″ hoagie. I had to cut the hoagie into half and leave the other half for later. It’s great. My friend, who is a native Philadelphian said that Taylor had the closest authentic Philly Cheese steak that she has ever tasted outside of Philadelphia and that in itself is a huge accomplishment in my sense. Now for their Rissotto Balls. These are fried mozzarella balls served in marinara sauce. The first time I tasted this appetizers, I fell in love them and every time I order from this place I have to have my rissotto balls in my order. These mouth watering fried cheese has the perfect amount of cheese with a crunchy outside. Now, if you in a food for salad there are plenty of options for you here. I for one love their Love Park Salad with arugula, pastina, cherry tomatoes, sweet basil pesto, fresh mozzarella, and Taylor vinaigrette. I love adding grilled chicken to my salad for extra protein. This mouth watering salad has the perfect combination of favors to play a perfect harmony with my taste buds.
Locations: Taylor Gourmet has locations in H Street, NE, between 4th and 5th Street K St NW, in Dupont Circle, and in Penn Quarter in Washington DC. It’s Virginia location include Fairfax and Ballston, Arlington locations. It’s also located in Bethesda neighborhood of Maryland.
Taylor, started by two Philly buddies brings in unique Philly tastes to the Washington Metro area. If you live near any of their locations don’t forget to check them out or order online. Hope you enjoy reading this blog as much I have enjoyed writing it. Don’t forget to follow me at instagram @allaboutme3181. or visit my Facebook page.
Hi There! I know it has been a while since my last blog. I have been dealing with some personal issues, but I am back with share with you something that is very important for me. As you know it is officially spring, though I woke up to below freezing temperature this morning, I still feel spring in the air. Why not take advantage of it. Especially, if you leave near the Washington D.C. metro area imagine the Tidal Basin filled with the beautiful blooming cherry blossom. What a breathtaking view!
Now let spring inspire us to take a healthy step and mark your calendar for the Annual Congenital Heart Walk in Wheaton Maryland. This year again it is taking place at the beautiful Wheaton Regional Park located at 2000 Shorefield Road, Wheaton, MD (just off the Beltway) on Saturday, April 25th at 9:00 a.m. The walk is for a wonderful cause. The Congenital Heart Walk is a national fundraising event series benefiting the Adult Congenital Heart Association (ACHA) and The Children’s Heart Foundation (CHF). We walk to honor and remember the millions who have been impacted by congenital heart disease (CHD). CHD is the most common birth defect effecting approximately 8 in every 1000 babies born each year. As a research personnel, working at the Heart Institute of Children’s National Health System, I have seen babies and children who are born with complex heart disease who are rushed to the hospital for open heart surgery when they are just a hour or so old. I have friend who have been impacted by the defect and I am joining the walk to for my friends and everyone I serve and had the privilege of knowing with the condition who are know longer among us.
Hence, please joins us to support such an important cause. If you cannot join us in person please support us in spirit by donating to the link. Thank you for being part of this wonderful cause.
![IMG_20150825_125631[1]](https://allaboutme31.files.wordpress.com/2015/08/img_20150825_1256311.jpg)
