Category Archives: How I Did It

Change is Hard

In class last week Brooklyn, my new dietitian, talked about the stages of change.  Although I’ve been through the 16 UAMS classes several times each, I saw this week’s lesson through different eyes.  We discussed the stages of change.

Stages of Change Model by Prochaska & DiClemente

Stages of Change Model by Prochaska & DiClemente

In pre-contemplation, you’re either unaware that there is a problem or you’re in denial about it.  For me, this was the first couple decades of my life.

Next comes contemplation.  You’re aware of the problem, and you’re weighing your options.  “I really need to exercise.  Oh!  Look!  House of Cards!”

I contemplated for a while before joining the UAMS weight loss program in 2011.  I looked at diet pills, fad diets, weight loss surgery, and other options, including “doing nothing.”  I ultimately decided to try UAMS.  This point of decision-making is the determination phase.

In the action phase, you do the things necessary to achieve the change you want.  For me, it was eating a low calorie diet and exercising, which established a calorie deficit and effected weight loss.  In 2011, 2012, and early 2013, I “action’ed” my butt off.  Literally.

I reached my goal in 2013, and transitioned to maintenance.  In this stage, you take the actions necessary to maintain the change.  For me, it was making informed food choices, continuing exercise, and monitoring my weight.  I maintained for about a year.

Relapse.  That’s the killer.  It’s when you slip into your old ways.  We’ll just call that one School Year 2014-2015.  As viewed through the lens of my Discover Card statement, here’s what relapse looks like for me

CC Statement Relapse

The beauty of change, I am told, is that you can jump back into it at any time.  Today, I feel that I’m in the action stage.  I’m reliably eating within my calorie budget, I’m exercising regularly, and I’m determined to reach a weight where I’ll be healthy and happy.

Which stage are you in?

Choosing My Own Adventure

When I was a kid, I really wasn’t very interested in reading.  It took more effort than watching a movie or listening to a story.  As well, it required that I concentrate for longer than my hyper-active attention span could muster.  The one exception to that was “Choose Your Own Adventure” books.  In those, you’d read a page or two and then make a decision.  Do you explore the dark cave or go back the way you came to investigate the noise you just heard?


Since starting at my new school, I’ve been faced with an avalanche of decisions.  

  • Do I go home and grade the open-response items I put on the Chapter 1 test so the kids will have feedback before they move on to the next big thing, or do I go to the gym and spend some quality time with the elliptical machine?
  • Do I stay up an extra hour preparing healthy meals for the coming days, or do I go to bed at a reasonable hour so I’ll have the energy and patience needed to make it through a full day of problem-based learning facilitation with 60 9th graders and 60 10th-12th graders?  
  • Do I take the much-needed 3-day weekend retreat that has become a tradition, or do I stay within the confines of civilization where there’s access to the Internet so I can grade online writing assignments (360 of them)?
  • Do I take advantage of a once-in-a-lifetime, week-long professional development opportunity out of state requiring me to prepare an entire week of lesson plans and substitute-friendly learning activities, or do I stay here and do things myself?

Most of these decisions are interwoven.  If I go to the gym, I’ll have a higher energy level and a better attitude for the problem-based learning activity.  If I go on the weekend retreat, I’ll be relaxed, but I’ll probably also make poor food choices.  If I prep my meals, it means I’ll have more time to do work at school during my 30 minute lunch break, so I can at least print off the seating charts for the substitute folder for that week I’ll be out.

“Make Good Choices.”

Kristen, the registered dietitian who has been my source of knowledge, inspiration, and, when needed, consolation, has always told me to make good choices.  When I tell her that I’ve taken an action or made a choice that turned out not to be in my favor, she always asks, “what would have been a better choice?”

The difference between “then” and “now” is not that I didn’t want to make good choices “then.”  It’s not that I lacked the analytical capacity to make good choices “then.”  It’s simply that I was nutritionally-illiterate then.  I wasn’t equipped to make good choices about what to eat, what not to eat, and what the role of physical activity (and inactivity) played in weight control.

You haven’t heard much from me in the last month because I’ve been covered up with work and life.  I haven’t been to the gym since September 5th.  I had to log into my gym account to look that up!  My work obligations, for better or worse, often take precedence over my life obligations.  As a professional educator, I cannot bring myself to let the intellectual well-being of 180 young people fall to the wayside because I haven’t done “leg day” this week.

So how am I doing?  Surprisingly well.

My last weigh-in was 193.0 pounds.  The last time I updated you on my progress I weighed 191.8 pounds.  I lost my weight by making good choices.  I’ve kept it off by continuing to make the best choices I can.  In the real world, we have to deal the hand we’re dealt.  Sometimes the best choice is the least-worst choice.  When those days come, I learn from them, taking steps to not get myself in those types of situations going forward.

If you’re trying to control your own weight, make good choices.  Learn how food works.  Learn how to balance your caloric intake with your caloric expenditures.  When I can’t get to the gym, I eat less.  When I’m eating less, I I make sure that the foods I do eat are whole grains, lean proteins, complex carbohydrates, and the “good fats.”  When I do have time to get to the gym, that gives me a bit more flexibility in my food choices and my “discretionary calories” (Fun-size Twix, I’m talking to you).

A good friend recently told me that he and his wife had decided that they were going to focus on losing weight.  As badly as I know they both want and need to lose weight, success all comes down to how well you play “Choose Your Own Adventure.”  In my previous life, I wanted to lose weight.  In my previous life I needed to lose weight.  The difference between then and now is that I have equipped myself with the knowledge and nutrition literacy resources necessary to make good decisions.  I know how to look things up.  I know who to ask if I can’t make sense of what I find.  I use my brain to decide what I put in my mouth.

What do you need to help you make better choices?


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Here’s to the Ladies who Lunch

I am loving my new school.  Today was my first day with students.  They are the most polite, respectful, promising group of young people I have had the pleasure to work with in years.  It could be that, or it could be that I have on rose-colored glasses because this week is so much brighter in contrast to last week’s endless inservice workshops.  Maybe it’s both.


I jest.  A little.  My students are seriously wonderful, and the professional development I’ve received in the past week has already contributed to my increased abilities as an educator.

TESS Training

Now.  About these ladies who lunch.  Between training sessions and meetings last week, my colleagues welcomed me to go with them to various restaurants and eateries in town.  While I always have my “bucket of food” in tow, I didn’t want to pass up the opportunity to get to know my new coworkers better. 

In a single week, I ate lunch at Zaxby’s, Paula Lynn’s Really Homemade Sandwich & Sweet Shop, and a local Mexican restaurant.  Additionally, I ate a catered lunch of BBQ with all the trimmings.  Have I lost my mind?  Have I gone off my rocker?  Should someone call the food police?  Nah.  I forgot to mention about going to the pizza buffet.  Seriously.  I even ate a piece of dessert pizza.  Shouldn’t someone stop this guy?

Here’s the deal.  Whereas my early days on “real food” were unsustainably rigid and portioned, that’s what it took for me to learn how to handle conventional food.  I had to learn how much a portion of rice was on my plate.  I had to get used to eating the right amount of chicken to meet my dietary needs.  Planning, weighing, packaging, and strict adherence were what I needed then.

A few months ago, I started eating out very infrequently.  I would go to places that made things that were just like things I would make for myself.  Panera Bread’s turkey sandwich and salad were similar enough to my home-made sandwich and salad that I could easily account for them in the exchange system.  Where I used to eat only lettuce and salsa at Mexican restaurants, I grew more comfortable eating grilled chicken salads, croutons and all.

Lately, I’ve been able to eat restaurant foods while still managing my weight.  It’s all in making good choices and exercising portion control.  When we went to the Mexican restaurant last week, I ordered fajitas.  I ate the amount I knew was right for me, and I left the rest.  I left the high-fat sour cream alone.  I had chips and salsa, but only 3-4.  The remainder of my carbohydrate allocation went as rice and beans (no, not the whole amount on the plate).  It’s not about being in control of every aspect of food preparation as much it is about taking charge of what you decide to put in your mouth.  Much of this ability came from my time this summer on the campus at UALR, where the catering staff and kitchen folks were so gracious to accommodate my dietary needs.  I learned to let go of a bit of control while remaining in charge of my actions.

What did I have at the pizza buffet?  A big salad, two slices of pizza, and a tiny wedge of dessert pizza.  It’s not so much about what you eat, but how much of it.  If you’re familiar with Larry’s Pizza (an Arkansas landmark), they want their customers to be fed.  They have young people roaming with pizzas fresh from the oven calling out the various pizza names.  You don’t even have to get out of your chair.  If you hear, “Fat Larry’s?  Fat Larry’s?”  you just raise your hand (or your fork) and lean back.  In my former life, I once tried to eat a 30″ pizza.  Last week, I was surprisingly satiated by just two slices.

Zaxby’s was a bit of a challenge.  Just about everything was deep fried.  I was able to order a blackened chicken salad, although the portion of chicken provided was more than I needed.  At the catered BBQ lunch, I chose beef rather than pork, used the sauce sparingly, avoided the cole slaw, had only a taste of the potato salad, skipped the potato chips, and only ate the bottom of my bun.

Two months ago, I would have curled up in the fetal position, clutching my food scale had I been put in these situations.  Now, it’s no sweat to hop in the passenger seat of a coworker’s SUV and ride off to any restaurant they pick.

I’ve come so far.  At each stage of the journey, I’ve had to constantly ask myself, “Can you live like this for the rest of your life?  Is this sustainable?”  I lived on meal replacements for over a year.  It was an amazing tool for weight loss, but not the right tool for weight maintenance.  I spent half a year obsessing over meal plans, calorie counts, and perfect portions.  It was a lot of work, and it was something I needed to have done to get where I am today.

“Daniel is going to make it.”  It’s a phrase I heard spoken at the weight loss clinic several months ago.  Daniel is not only going to make it, he is making it.  He has made it.  He will continue making it.

How are you making it?

Holding My Own

Ladies and Gentlemen, I haven’t posted in quite a while, but I want you to know that, as the song lyrics would have it, “I’m alive and doin’ fine!”  Each summer I spend 5 or 6 weeks on the University of Arkansas at Little Rock’s campus teaching and chaperoning middle school and high school summer camps as a part of the college of Engineering and Information Technology’s outreach efforts.  I’m on a one-week break from the programs, so I have a moment to breathe, blog, and recover from the non-stop goings on.

I wrote several posts anticipating my time on campus this summer and my anxiety about how to stay on track with my healthy eating patterns while there.  Previous summer camp meals looked like this:

Typical Meal Summer 2011 at UALR

Typical Meal Summer 2011 at UALR

As a nutritionally-literate adult, I look back at meals like this and literally feel sick to my stomach.  My meals today consist of 3 ounces of lean protein such as fish or chicken, one serving of whole grain, such as 1/3 cup brown rice, and a serving of vegetables — either 1 cup raw or 1/2 cup cooked.  This meal is loaded with simple carbohydrates which bring a sugar rush and then vanish, tons of saturated fats, no lean proteins, and vegetables which offer little to no nutrient value other than fiber (and which are all slathered with fat).

Thinking back on meals like this one, I packed my bags accordingly when I set out for this summer’s first session.  I bought peanut butter for a high-protein source of fat, cans of tuna and chicken for a source of protein that I could throw into my go-bag and eat without heat or cooking, whole wheat bread and crackers for low-fat carb options, and baby carrots and green beans for my vegetables.  I’ve learned that it’s best to come prepared than to be left with nothing to eat but bad options.

In the cafeteria, I surveyed the scene, and this was all I could come out with:

UALR Sodexo Veggies


I chose chose broccoli and a salad, which was just iceberg lettuce.  When I took the first bite of broccoli, I nearly spit it out.  Butter.  Grease.  Fat.  Something was coating it, and it wasn’t as healthy as it looked.  What’s a guy have to do to get a clean vegetable on this campus?

For a couple of days, I ate my canned tuna and crackers, remaining on the lookout at each meal for something in the cafeteria that was compatible with my needs.  One evening there was a pork roast, but it was covered in gravy.  I ate it anyway, eager to have some variety.

Meals for summer programs at this campus are pre-purchased.  That plate of lettuce and greasy broccoli cost my camp director somewhere in the neighborhood of $10.00.  As my personal supplies of groceries were running low, I grew frustrated knowing that there was “food” already paid for that I was having to re-buy with my own money.  I had a visit with the catering manager in a tone that I’m not particularly proud of.  She asked me to send her an email with my specific needs in writing, so I did. 


Ms. R:

It is so good to see you again this summer. I appreciate you taking time to print off a copy of the upcoming meals this week. I was able to locate the nutrition facts calculator on your website, which is very helpful in keeping within my caloric budget for the day.

As you know, I have lost over 250 pounds through diet and exercise, and I have a following of over 1,000 people on Facebook in addition to my blog readership at who keep close tabs on me and my eating decisions. I share my successes and my failures very candidly in both writing and photographs.

I wrote recently on my blog about how my need to stay within my nutritional boundaries will be a challenge while living on UALR’s campus this summer. Here are some relevant links to my blog which reference UALR’s dining services and/or Sodexo:

In a less formal way, I also share my day-to-day food experiences with my personal Facebook network, which is about half the size of my blog readership. Most recently, I posted photos of today’s meal at which I only ate iceberg lettuce and broccoli.

(You might have to be logged into Facebook to view that link)

My general meal pattern is 3 ounces of a lean protein such as grilled or baked chicken, fish, or pork; 1/2 – 1 cup of non-starchy vegetables, preferably steamed, roasted, or otherwise prepared with no extra fats; and a complex carbohydrate such as a whole wheat bread, brown or wild rice, or beans. The system I use is referred to as the Diabetic Exchange System. Here’s a link to a page that gives examples of foods and their appropriate portions for the system:

Looking at Friday’s lunch, I’m having difficulty locating a lean protein. I see that there are burger patties, fried fish, and “Buffalo Meltdown,” which your own website shows to contain 57 grams of fat. In an entire day, I only eat 30-40 grams of fat. For a non-starchy vegetable, I see that you have summer squash and carrot medley. Can you verify what type of cooking preparation is used and whether or not oils, butters, or other fats will be added? Finally, I’m looking for a complex carbohydrate. Simple starches like the roasted potatoes, fried potatoes, and white bread which “turn to
sugar” are a concern for me.

In the past two weeks, I have spent over $100 on groceries to supplement the meals at which I didn’t find the nutritious options I require and that I would hope we would be offering to the children while their parents entrust them to us. Although I had great
expectations after our initial meal of pork roast, steamed vegetables, etc., I was let down to find that most days are more like this coming Friday than not. With the exception of next week, I will be with you for the greater part of July.

You and the entire crew have always taken good care of me, and I appreciate that. Please excuse the tone I used this afternoon when venting my frustration about not finding the foods I had hoped to find on the menu. A few days of eating canned tuna can
make a person irritable. I hope this letter better explains the situation that I’m in, the types of foods that I’m allowed, and my frustration today.

Again, I am very glad to be back with you this summer, and I hope you’ll forgive my crankiness.


The catering manager passed my concerns along to the executive chef who very kindly offered to ensure that my needs were taken care of.  Additionally, he shared with me that he, too, has been on a similar weight loss journey.  I found it very refreshing to be able to discuss dietary needs with someone not only professionally trained in cuisine, but also who has personal experience with the effort and dedication it takes to reach and maintain a healthy weight through diet and exercise.

UALR Sodexo Grilled Chicken & Quinoa

Chef P. prepared grilled chicken with quinoa for me which I paired with the salad (which included more greens), and the cauliflower that was part of the regular meal.  The servers warned me that the cauliflower was prepared with butter, but I picked it up anyway.  After one bit, I put it back down.  Unbeknownst to me, the chef had prepared me a unseasoned portion, which he personally brought out to me.  Such a pleasant surprise!

UALR Sodexo Grilled Swai and Barley


My next UALR Sodexo meal was Cajun Swai with Barley and Steamed Broccoli.  I had never had swai or barley, but they were both absolutely delicious.  So flavorful and perfectly cooked, in fact, that I went immediately to my computer to write the catering manager another email.


Ms. R.,

I wanted to take a moment to thank you so much for putting me in contact with Chef P. He and I have been in frequent contact by email, and he has done a wonderful job identifying and delivering alternatives which are perfectly-suited to my mealtime restrictions. The anxiety and frustration that I voiced to you in my previous email
have been completely rectified through the excellent communication, flexibility, and understanding that you, Chef P., and the entire Sodexo crew have shown me.

I thank the chef daily by email, but if you get a chance, would you pass along in person how grateful I am to him for his willingness to accommodate my needs? Today’s lunch of Cajun Swai was remarkable not only for its perfect fit for my dietary needs, but also for its delightful flavor. I haven’t opened a can of tuna in days!

Thank you so much for helping me stay on track!


The title of this post is “Holding My Own.”  I have managed to hold my own in terms of maintaining my weight loss while being unable to exercise while completing my recovery from surgery.  I have managed to hold my own in terms of getting the healthy meals I need.  I’ve been holding my own in a lot of dimensions. I haven’t, however, been blogging as actively as I would like to.  Sometimes life happens, and things must be prioritized.  My campers are safe.  My meals are arranged.  My bills are paid.  My room is clean.  My blogging will be sporadic, but I’m still here!

How’s your summer?


From “Rules” to “Plans” to “a Framework”

This time two years ago, before I embarked on this weight loss journey, I ate whatever I wanted.  I had as much of it, whenever, wherever, and with whomever.  Often, I took on eating as a challenge.  My friend, Carl, and I once did our best to eat a 30″ pepperoni pizza in an hour, failing catastrophically.  On more than one occasion, I’ve consumed alcohol “to excess” for no reason other than “because.”  One year ago, I was “a changed man,” eating very deliberately.  Two servings of fruit, four servings of non-starchy vegetables, six meal replacements, and a jug or two of water each day were all I consumed.  Turning away anything else was easy:  “That’s not on the list.”

More recently, I transitioned to all conventional foods, planning and preparing my meals to very tight caloric and nutrition tolerances.  I. Measured. Everything.  Every portion, every time.  I played portion control games, trying to guess at 3 ounces of chicken or carrots before verifying them with the digital scale.  Everything I ate was something that had been carefully selected days or weeks ahead of time using the Diabetic Exchange System and my meal planning spreadsheets.

Nowadays, I’ve moved more into what I think of as a framework.  I know, generally, when and what I need to eat to maintain, gain, or lose weight.  I know, nutritionally, what proportion of my foods should come from carbohydrates, fat, and protein.  I can look at a food and know how much of it to eat and how it “counts” in my daily food budget without carrying around a measuring cup or a scale.  I still weigh foods when I’m at home, but I don’t panic when I’m out of the house and need to grab something.  I just make good choices.

I’m working summer camps, and many of our meals are traditional cafeteria fare.  Sometimes, the buffet has foods that I choose to eat.  Last night’s dinner was pork loin roast with steamed vegetables.  It was delicious.  Today’s lunch was hamburgers and fries or spaghetti with meat sauce.  I asked for a double helping of green beans and ate a can of tuna.  You win some, you lose some.  Being prepared helped me navigate that meal.  Tonight, we’re going to Subway.  I’ll be having a chicken salad.

Learning to eat, it seems, is a lot like learning to do many other things — cooking, dancing, playing an instrument — you start by learning “the basics” in a somewhat rigorous way.  Nothing exciting whatsoever.  You play scales.  You do a box waltz.  Then, you practice, practice, practice.  Once things “feel” right and you have enough experience under your belt to go with the flow when things don’t turn out according to plan, you’re ready to step out there and “bust a move.”  I’m not saying that every day of my life is executed as an exemplary eater, but I’m holding my own.

What’s my framework?  It’s essentially the Diabetic Exchange meal plans that I’ve already shared with you in The Resources, but without all the planning ahead.  I have a stock of items with me that I can call on in case of a “bad cafeteria day” — tuna, graham crackers, single serving peanut butter tubs, canned vegetables, and whatnot — and faith that I can spot healthy choices “in the wild,” consume them in reasonable portions, and pass on the foods that I don’t need.


I have no idea what’s going to be on the hot line tomorrow, but I know that I’ll be having 3-4 exchanges of protein, 1-2 exchanges of vegetables, a carbohydrate exchange, and a fat exchange for lunch.  Today’s fat came in the form the oily coating that I found shimmering on the green beans.  In the words of Margaret, one of UAMS’s dietitians, “When you’re eating out, just assume that the fat is there.”

This has been a long time coming, but it’s a place I’m finally comfortable being.


Walmart Nutrition: Graham Crackers

Is it Wal*Mart? Wal-Mart? Walmart? Who knows. It’s the place we go to “save money and live better.” Sometimes, though, saving money doesn’t equal living better when it comes to choosing foods which are nutritious. It’s important to me to live as simply as I can and to avoid over-paying for things that are non-essential.  One example of a food that I try to minimize cost on is the graham cracker.  I have graham crackers with peanut butter as a snack each morning. It provides a carbohydrate bump to keep me energized, a medium-term dose of protein, and the fat from the peanut butter will make sure I have the energy to keep going until lunch. Is “Great Value” the greatest value?

one package graham crackers
Creative Commons License Stacy Spensley via Compfight

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North Carolina: The Exercise

My trip to North Carolina was booked.  My hotel advertised all the amenities I needed, and I couldn’t wait to get there after a day full of sitting — on airplanes, in airport terminals, and in the rental car — I was ready for some exercise.  My room was nearest the pool and the fitness center.  Between me and a good workout lay only a change of clothes and the ice machine.

Baymont Fitness Center

As this photo from the property’s website shows, the fitness center includes a television, a treadmill, a weight machine, an exercise bike, and some sort of climbing apparatus.  The center’s proximity to the pool can be seen through the reflection of the window.  Also in the room was a rack of fresh towels and a hamper.

I typically start my workout on the elliptical machine at home, so I investigated the climber.  It’s essentially 2 steps on pivots with their movement restricted by hydraulic cylinders — like the ones that keep your office chair aloft.  The digital display was very faint, but functional.  It would count steps and time in both directions, but there was no way of adjusting the resistance level.  I’m accustomed to running the elliptical machine at a pretty high setting.

I climbed the stairs to nowhere until I ran the little bit of battery power the unit had in it out, and I went to the exercise bike.  I got on and started pedaling, but there was absolutely no resistance.  I pressed several buttons on the control pad, but nothing happened.  Walking around to the other side, I easily saw why.  There was a Medusa-style wad of wires protruding from the back of the control pad.  It was as if someone had grabbed all of the cables and yanked as hard as they could.  It wasn’t something I could repair.

The treadmill was plugged in and ready to go.  I got it up to 4 mph pretty quickly, and was “mall walking” at a brisk pace.  I tried jogging, but I thought the bang-bang-banging might break the unit or arouse suspicion from others within earshot.  Back to brisk walking speed, I tried to increase the incline.  While there was a button for that, and the numbers on the panel changed when it was depressed, no actual change in incline was achieved.  If I wanted to walk up hill, I’d have to actually go find a hill.

My last hope was the weight machine.  While I had used a variety of weight machines at my gym, I had never seen an all-in-one unit like this.  Hanging on the wall nearby was a set of suggested exercises.  I did some wide grip pulldowns, some shoulder presses, and some leg curls.  I spent the better part of 5 minutes trying to figure out how to do a leg extension with the thing until I finally went back to my room and called it a day.

So much for a hotel with a fitness center.  It was like the island of misfit exercise equipment.  The next day I tried the 7 minute workout which I had read about on Life Hacker.

7 Minute Workout

For the most part, this exercise was actually superior to my efforts to make the fitness equipment function.  I enjoyed doing the step-up on to the luggage table.  I found doing the plank somewhat gross in a hotel room, so I laid out towels so I wouldn’t have to get any closer to the carpet than necessary.  The wall sit was actually quite a workout on the quads — much more so than I had imagined, although I was able to hold the position the entire time without losing my footing.

How many times did I work out during my week in North Carolina?  I’d round up and say 4.  In addition to my ill-fated trip to the fitness center and my 7 minute workout, I also did a solid hour of “mall walking” in and around the mall in Hickory.  I say “round up” because I also count the trek between terminals at ATL, which I do without the assistance of the trains when time permits, as a bit of a workout.  Okay.  I’ll settle for 3.

I tried to include exercise in my travel plans, but it just didn’t happen.  It’s not completely the fault of the equipment, but I can blame it on that, right?

Spring Training: Spreadsheets Part 4

In this last installment of Spreadsheet Spring Training, I demonstrate an exchange tracker tool that I created using Google Spreadsheets.  The power really comes from my ability to open and modify the spreadsheet on my mobile phone.

As I promised in the video, here is a link to the daily exchange tracker spreadsheet.  To use it, click the link to open a read-only version, and then click File -> Make a Copy so you can make changes.  I recommend you check out Google’s page on Installing the Google Drive Mobile App for specific platform apps and directions.

Hope this is helpful!

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