Tag Archives: Food

Broccoli Juice!?!

3 Jul

Broccoli Juice!?!

We don’t have that many fancy kitchen appliances, mainly because we can’t fit anything more into our small kitchen. One that we do have and that we really use is our juice machine. It doesn’t seem to matter what we put into it, everything that comes out tastes divine. Therefore we decided to start pushing its limits: Broccoli is a great vegetable in food, but how can we make a good juice out of it?
We added orange, apple, kiwi and ginger and it actually wasn’t half bad. And if you think of all it contains it’s really a bomb; Broccoli is rich in iron, and for absorbing iron into your body you need vitamin C, which you get from the kiwi and orange. Ginger is good for a million different reasons. Luise always adds linseed or almond oil as well because it’s good for the skin and the stomach (but I like it better without …).

Ingredients broccoli juice

Broccoli Juice
1 glass

1 orange
1 apple
1 kiwi
1 handful of broccoli
2 cm fresh ginger

2 tbsp linseed oil
ice cubes

Put all the ingredients in a juice machine, pour it in a glass, add oil and ice cubes and stir. Enjoy with fresh mint leaves!

www.bettiblue.com

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Oatmeal Protein Shake- Liquid FuseMEALL Diet (100 Calories)

4 Mar

This is for people who can not afford liquid diets shakes, and want to make them from scratch at home.

4 Minutes to Prepare and Cook

Ingredients

    Quaker Oats’s quick oats 1/8 cup
    Fresh spinach leaf, 1 cup
    Body Fortress Whey protein, which is about half of one scoop
    One bottle of fresh water, 8oz
    Ice if needed.

Directions

In your blender, put in half of one scoop of body fortress whey protein for a high protein meal shake. Add one cup of fresh non cooked spinach for vitamins and minerals. Also add 1/8 cup of oatmeal for complex carbohydrates like fiber. All these ingredients are equal to about a balanced nutritional meal of Protein 50%, Carbs 30% and fats 20%. Add water, fresh water of course, 8oz. Add ice for a more thicker drink. For no ice, blend it all for about a good 30 seconds. With ice blend for 1-2 minutes or until your satisfied.Number of Servings: 1 

Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 96.4
  • Total Fat: 1.7 g
  • Cholesterol: 20.0 mg
  • Sodium: 26.1 mg
  • Total Carbs: 9.0 g
  • Dietary Fiber: 1.7 g
  • Protein: 12.5 g

HomeMade Protein Bars

28 Feb

Many of us were raised surrounded by unhealthy meals and eating patterns. Eating highly processed empty calorie foods will cause your body to always be hungry because it is trying to get the nutrients it needs. Eating a high-quality protein bars as  a source will increase the Thermogenic effect of the food and keep your metabolism revved up. It is an important part of a low-fat diet. To build muscle you need enough protein and carbohydrate in your diet, and you need to use your muscles in strength training and exercise. After resistance training, carbohydrate and protein can help build muscle, but excess protein will simply be used as an energy source. Nutrition bars are perfect for a clean eating nutrition plan.

However, most commercially sold protein bars, cereal bars, and energy bars are little more than glorified candy bars that are loaded with empty carbs, high-fructose corn syrup, and overly processed ingredients. They are SO outrageously expensive. On top of that, some protein bars are so hard to chew that I practically pull out my teeth trying to take a bite out of one. Finally, I said enough is enough and I set out to formulate my own protein bar.

I wanted a bar that was high in protein, had a good amount of fiber, was not overly sweet nor carby, and had heart-healthy fats. I wanted to make a bar made with wholesome ingredients that I could pronounce that would not leave me feeling guilty about eating later on. I also wanted a bar that would keep me full and not leave me feeling deprived like many store-bought bars do. Most of all, I wanted the bar to TASTE GOOD and not taste like I’ve just taken a bite out of the business section of the telephone book. Is this too much to ask for a meal-replacement bar?

These bars are very high in protein and will keep you full for hours. The fiber will keep your blood sugar from spiking too fast. Every ingredient in these bars have health value – even the cinnamon and salt. Yes, salt. Salt, after all, is a nutrient and is only bad when it is over-consumed. I actually feel like I’m being HEALTHY when I eat one of these great-tasting bars. I never miss fast food when I make these babies. They also make great snacks when you’re in the mood for something a little sweet.

These bars are not baked and can be thrown together in less than 10 minutes. You can prepare them the night before so the family can grab them as they’re heading out the door in the morning. You could eat one on the way to work while listening to a CD of Cher’s greatest hits or while riding the bus next to some guy with a mohawk, pierced lips, and tattooed eyeliner. They are so easy to make. I store them in the fridge for those times I need a quick meal or a healthy snack. Give these bars a try and see how you like them. I hope you like them as much as I do. Trust me – healthy eating never tasted so good! Enjoy – and happy barring!

10 min HOME made Protein Bar

3/4 c old-fashioned oats
½ c oat flour
1/2 tsp table salt
1 1/2 tsp cinnamon
2 scoops vanilla protein powder
1/2 c non-fat dry milk
2 TBSP flaxseeds, finely ground
2 TBSP sunflower seeds
1/3 c peanut butter (natural peanut butter works great!)
2 tsp vanilla
1/4 c water
1/4 c honey or to taste
1/2 c nuts (as pictured, I used almonds, pistachios, and cashews)
1/2 c dried fruit (as pictured, I used dried cherries, dried cranberries, and dried apricots)

Line an 8×8″ dish with foil leaving a few inches of extra foil extending over edges of the dish. You will use this extra foil to grab onto when you remove the bars from the dish later on. Very lightly spray the foil with cooking spray.

In a medium bowl, combine the oats, oat flour, salt, cinnamon, protein powder, dry milk powder, and seeds. In a small bowl, whisk together the peanut butter, vanilla, water, and honey. Microwave for about 45 seconds. Whisk then combine the liquid ingredients with the dry ingredients and stir to combine. The mixture will be quite thick. Add the nuts and dried fruit and stir to combine. Roughly spread the mixture into the foil-lined dish. Place a piece of plastic wrap directly on top of the “dough” and compress the mixture evenly in the dish. Leave the plastic wrap on and place in the fridge for an hour or until firm. After an hour, remove and discard the plastic wrap. Use the foil to lift the mixture out of the dish. Slide the mixture off of the foil and cut the block into 8 bars. Place the bars in a sealable container. Since this mixture contains no preservatives, I recommend keeping them refrigerated.

You will find more recipes for you to make your very own homemade protein bars. You can also change the recipes a little the best suits your diet and taste requirements. Oatmeal protein bars below prepared by baking. The popular oatmeal protein bar is an American recipe. For more tasty food, mix the protein powder with brownie mix, cookie mix for a more bulked up experience.

American Protein Bar – prepared by baking

This is one more recipe for homemade protein bars that I love.

Ingredients :

3 1/2 cups rolled oats
1 1/2 cups dried milk
1 tablespoon cinnamon
1 cup lite syrup
2 scoops protein powder
2 large egg whites or 1 egg
1/4 cup orange juice
1 teaspoon vanilla extract
1 cup raisins or dried fruit and chopped
Preheat over to 325 and spray a baking sheet or 9×12 baking dish with non-stick spray. The 9×12 baking dish will yeild thicker bars.
Mix oats, powdered milk, and protein powder in bowl and blend well.
In separate bowl, combine eggwhites, orange juice, applesauce, and the sugar-free syrup and blend well.
Stir liquid mixture into dry ingredients until blended. The consistency will be thick and similar to cookie dough.
Spread batter onto pan and bake until edges are crisp and browned.
Cut into 10 bars and store in airtight container or freeze.

Nutritional Information Per Bar:
Calories-157
Carbs-23g
Protein-15g
Fat-.5g
Fiber-4g

Peanut Protein Bar – prepared by baking

Ingredients:
*10 tbsp. natural peanut butter
*5 egg whites
*5 scoops whey protein
*2 cups oats (OPTIONAL: For flavor, I dry cook these on a frying pan until they are toasted)
*1/2 cup soy milk

Directions:

Mix the peanut butter and egg whites in a bowl. Microwave on high for 30 seconds, and mix well (so that the mixture appears smooth). Repeat 4-5 times until all traces of egg whites have dissolved into the peanut butter, and your mixture is a smooth consistent one.

Gradually add the protein (one scoop at a time) and stir into the mixture. Next, add the soy milk and follow with the oats. Continue mixing until a thick ‘sticky’ mixture is present.

Smooth the thick mixture into a 13×9 tray and leave for 20-30 minutes. Cut into 10 equal size bars. Individually wrap each bar (I use aluminum foil) and store in the fridge.

Nutrition Facts:
Calories: 220
Protein: 20g
Fat: 10g
Carbohydrates: 15g

Prevent Temptations and Lose your Weight

1 Feb

Millions of people hope to lose weight. Only a few actually prepare for it. They treat it like a treasure hunt, setting off on a quest and hoping it going to all work out. No wonder the dieting failure rate hovers near 95%.

Any time you reached a meaningful goal, it was because you were ready for it. It didn’t just happen or fall in your lap. If it did, that’s more good fortune than goal achievement. The difference between hoping something will happen and making it happen is preparation from motivation. Not too many people lose weight through luck or good fortune, so you’ll probably have to rely on planning, controlling your habits and right environment.

How do you create an environment that’s more help than hurt?

Have you ever found yourself in front of an open fridge and didn’t know how the heck you got there? Ever looked down and saw your hand in a bag of chips and wondered why? Ever had your lunch break roll around and realized you had absolutely no idea what you were going to eat?

These are all perfect and common examples of not eating on purpose. It sounds like a basic habit, but it’s rarely a habit that people truly follow. Not paying attention to your eating, or eating for the wrong reasons, can sabotage momentum, leave you confused, and ruin any progress you’ve made on the scale. The really frustrating part is that you may not even know you’re doing it.

Emotional eating is a problem for a lot of people. Mindless eating may actually be worse. Most people eat often when they’re bored. Only small number of people eat most often at the more appropriate time: when they’re hungry.

We’re surrounded by eat-for-tainment options, where eating becomes a leisure activity. Weddings, themed restaurants, dinner theaters, ceremonies, receptions, reunions, parties, wherever there’s food, there’s fun. It’s easy to see why aimless eating is so common it’s something to do.

It’s time to wake up from being a food zombie. Take control of your eating habits. Here are some tactics you can use to adopt this habit:

Prevent Temptations
Start in the kitchen. Begin replacing unhealthy foods with healthier alternatives. Do a full kitchen healthy inspection. Setting up shop now will keep you from giving in to temptation later.
Take lunch and healthy snacks to work. When the munchies come calling, you won’t need to run to buy chocolate bar.
Eat a snack before leaving to eat out. You’ll be less hungry and less apt to order a fatty appetizer.
Keep raisins, carrot sticks, nut bars, and other healthy snacks within arms reach wherever you are.

Stop skipping meals
A regular eating routine keeps you balanced and helps you digest food more efficiently. Plus it helps eliminate the starve-starve-starve-binge cycle many dieters suffer throughout the day.
Eat breakfast. A growling stomach is just asking for snacking trouble.

Eat only when hungry
Not when you’re bored, sad, nervous, angry, upset or stressed. If you’re at a party with an appetizer buffet, socialize on the other side of the room, so you don’t habitually graze while talking. Listen to your body, not your mind or emotions.

Cut back on late night snacking
Prime time for television is also prime time for calorie-heavy comfort foods. Snacking at night is often another example of eating to relax or as something to do.

Have a purposeful eating environment
This is especially important at home. Choose a regular time and place for your meals. Cut out distractions, take a little extra time preparing and pay attention to your meal. Don’t eat over the counter, while watching TV or while on the phone.
By paying more attention to what and how you’re eating, you’ll not only have more control over what goes in your mouth, but you’ll also notice how often you previously ate and didn’t even realize it. The best part is that you’ll naturally start to make better choices.

Portion Control tips:

18 Jan

Do you ever feel obligated to finish everything on your plate, even if you’re not hungry? Formed with good intentions, this concept can cause more harm than good in this time of absurd portions.  Half of us eat everything on their plates, regardless of size. Problem is, a typical dinner plate holds three serving of spaghetti, not just one. Want to cut calories?  A better strategy is to find ways to put less on your plate to begin with.

One of the most important steps in weight loss (and keeping it off) begins in the kitchen or eating out places.  The easiest way is to greatly reduce the portion size of meals.


Here are a few tips for controlling your portion sizes. All these options can help you to safe weight and the most important is control the weight.

* Use smaller plates and bowls. There’s a proven link between the perceived size of food and appetite.

* Serve dinner by the plate, rather than family style (serving dishes on the table), you’ll be less tempted to load up on second servings if they’re not right in front of you.

* Use blended food.

* Order an appetizer as an entree. Remember to stay away from fried foods though.

* Order from the lunch menu at dinnertime.

*Leftovers are okay. Ask the server to wrap up half your meal before bringing it out.

* Order smaller sizes such as a half-order of pasta or a “petite” cut of meat. Even so, portions may still be hefty. It’s not unusual for a “smaller” portion of meat to be an 8-ounce serving.

* Pay attention to what you’re eating. You’ll eat more if you’re mindlessly grazing or staring at the TV.

* If you like to snack while watching TV, measure out one serving of your snack – don’t take a whole bag of chips with you into your TV room.

* Learn to read food labels, but be careful. Serving sizes can be misleading (for example, a can of cola is technically two servings.)

* If you eat at a restaurant, ask for a container and take half of your meal home, or split your meal with your dining partner.

* If you like to snack while watching TV, measure out one serving of your snack – don’t take a whole bag of chips with you into your TV room.

* Eat low-calorie foods first. Start your meal with a clear soup or green salad to ease your hunger a bit so that you aren’t as likely to over eat.

As you cut down portions, you may feel a little hungry at first. To offset this temporary hunger without eating more:

* Drink more water

* Eat fiber-loaded foods- add extra servings of nutrient-dense vegetables like carrots, green beans and celery. While one-half cup of rice or pasta has about 100 calories, one-half cup of green beans has only 14 calories.

* Eat slowly, put the fork down between bites

Portions Verses Servings

Although many people use these words interchangeably, portion and serving are not always the same. A portion is any amount of a certain food you choose to put on your plate, while a serving is a recommended amount of food based on health and nutrition guides.

To lose weight on a regular basis you need to eat foods we call ‘slimming sensations’. These foods are low in processed sugar and fat and provide your body with the necessary nutrients. As you continue to lose weight, feel confident enough to include an occasional (small) slice of your favorite cake or share dessert with a friend. Your weight loss will continue even with a small portion of something you love.

FUSEmeAll – Food blending for Sport

7 Jan

If you’re a person that’s involved in sports on a regular basis, and find that you’re always fighting a low-level injury of some sort, nothing too awful, but frequent nonetheless, consider adding more live blended food and juices to your daily regimen to help repair your tissues quicker and more efficiently. There’s no substitute for what this food can do, especially if it’s implemented on a regular basis.

Tissue Repair

Live food blends/drinks are superior to cooked food in that it still retains all of its enzymatic aspects, vitamins, and minerals. After heating, cooked food isn’t plentiful in these nutrients anymore. This fact alone makes it the superior food for athletes of all types. The components of live food quickly work to repair tissue damaged from intense work outs and high impact sports injuries. This is the food that our bodies recognize and are able to more easily assimilate, for improved nutrient uptake.

It’s Quick and Easy

Live food blended meals are very quick to prepare if you use a blender and a juicer. A good blended meal can consist of 5-7  food portions in one sitting. The same with juiced veggie and fruit drinks. You can easily juice 5 or 6  live foods in one sitting to drink and after doing this 2 or 3 times daily, you’ve brought your live food intake up! That will make a good dent in tissue repair for sure!

Nutrients Are More accessable

Part of the reason blender meals and juice drinks are more helpful when implementing this lifestyle is they masticate the food more intensely than our own teeth are able to. This is a big plus because the nutrition in these foods is made ultra available from this high-powered action. The more available the nutrients are, the easier it is for your body to digest and utilize this nourishment for superior nutritional uptake.

It’s Quick again!

Blending food drinks is so quick! Depending on what you’re preparing, you may have to do some cutting or chopping, but that’s very minimal and goes really quick when that’s the only real preparation you need to do to accomplish the task. Just pulse and you’re good to go!

You Can Get Many Different ingredients at Once

The most appealing raw food is the fruit and this tends to be the most popular food consumed when a person is trying to include more fresh foods in his or her diet. A good way to incorporate more fruit into your diet is to start making fruit smoothies. Rich with good carbohydrates, fiber, antioxidants, vitamins, and minerals, fruit smoothies are an energizing way to either start your day or acquire an energy boost later on. A growing number of people also add leafy greens to their fruit smoothies as they feel this promotes better digestion and absorption of nutrients. It also makes consuming leafy greens a less tedious process than trying to tear your way through a mountainous salad.

You Can Add Your Food Favorites

If you’re blending some important to your diet foods that aren’t necessarily some of your favorites, you can always add some that make it more yummy. I always try to spruce things up a bit with some bananas that are more on the ripe side for the sweetness. Carrots are always good for this purpose as well.

No One will ever gain Muscle without food.

13 Dec

For so many people, the only real ‘weight problem’ is about losing it. If you have trouble gaining weight, you’re
shrugged off as another fussy eater.

You’re so lucky!’ They’ll tell you patronizingly. ‘All you have to do is eat!’

The truth is, no one will ever gain muscle without food. Dieting for muscle gain is simply a matter of eating. You must eat more calories than your body burns off.

Now, when I say eat, I do not mean just anything. All calories are not created equal. In other words, some types
of calories are not equal to others for gaining muscle. For example, if I said that you need to eat 2,000 calories per day to gain weight, and you eat 4 bags of potato chips each day, do you think you would gain muscle? Not likely.

The majority of your weight would be fat. Why? Because potato chips, like most processed junk food, contains empty, totally nutrition less calories. These foods promote accelerated fat storage, and do not provide you with the correct nutrient breakdown essential for gaining muscle.

High quality protein, which the body breaks down into amino acids, should be the center point of all your meals. Intense exercise increases demand for amino acids, which support muscle repair and growth. When you train with weights, you should eat a minimum of 1 gram of protein per pound of body weight. So, for example, if you weight 100 lbs., you should be eating at least 100 grams of protein per day. You also must have protein at every meal.

To enable your body to actually assimilate and use the all the calories you will ingest, you have to reduce your meal
size and increase your meal frequency. Splitting your calories into smaller, more frequent portions will enable
food absorption and utilization of nutrients. Eat six meals each day, evenly spaced out at three-hour intervals. The goal is to provide my body with constant nourishment throughout the day.

You don’t have to have carbs or fat at every meal, but you must have protein. When I say protein, I am referring to high quality protein derived from animal sources. Soy protein, tofu and bean curd have their place, but for getting bigger and stronger, the only protein you need to be concerned with are those found in whey, casein (cottage cheese,  eggs, beef, poultry, and fish.

High Protein Foods

Whey protein
Eggs
Egg whites
Chicken breasts
Turkey Breasts
Lean Beef
Fish (tuna, salmon)
Protein bar
Soy protein Isolate

High Carbohydrate Food

Potatoes (baked, fries, hash browns)
Sweet Potatoes, yams
Oatmeal, cream of wheat, cream of rice
Rice
Beans
Any green leafy vegetable
Bread
Pasta
All cereals (hot or cold)

Healthy Fats

Olive oil
Sunflower oil
Flax Seed oil
Walnuts
Avocados

Here’s A Sample Mass Diet

It provides 2,440 calories, 234g of protein, 182g of carbs
and 81g of fat:

8am-Meal 1
Myoplex, 1 tsp flaxseed oil
432 calories, 42g of protein, 25g of carbs, 14g of fat

11am – Meal 2
4 Whole Eggs w/ 1 cup of hash browns
440 calories, 28g of protein, 36g of carbs, 20g of fat

2pm – Meal 3
6 oz. chicken breast with 1/2 cup of rice
319 calories, 50g of protein, 23g of carbs, 7g of fat

5pm — Meal 4
4 whole eggs in a flour tortilla w/salsa
367 calories, 24g of protein, 17g of carbs, 20g of fat

8pm – Meal 5
Myoplex, 1tsp flaxseed oil
432 calories, 42g of protein, 25g of carbs, 14g of fat

11pm – Meal 6
6 oz grilled tuna with large baked potato, 1 cup of veggies
450 calories, 48g
of protein, 56g of carbs, 6g of fat

Eating the right amount of foods consistently will force your body to grow beyond what you may think possible.

Nutritional and Diet Menu Guidelines

29 Nov
  1. Smaller and more frequent meals are better! Try consuming 4 – 6 small meals and snacks everyday.
  2. Try to plan ahead by coming up with a grocery list before you go to the store. Also, try packing your foods the night before. Fatty or high calorie food intake are usually consumed when you’re hungry and conveniently have these types of foods within reach.
  3. Keep it simple. Don’t get too caught up on counting every single thing that goes into your body (i.e. vitamin intake, fat intake, carb intake etc). Start with just counting calories.
  4. Take your time eating.
  5. While this might be obvious to most, intake of fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry is essential for a healthy diet.
  6. Another obvious, avoid foods that are high in fat and calories.
  7. Especially avoid foods that are high in sugars such as cookies, chocolate and candy.
  8. Vary up your diet! Include fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.

Below is a sample diet menu (2200 calories) to start. We recommends gradually decreasing your caloric intake over a period of time, as your body needs time to adjust.

Breakfast
Amount Item Protein Carbs Fats Calories
12 ounces Coffee-w/caffeine 0.40 1.40 0.00 8.00
1.5 cup 1% fat cottage cheese 42.00 9.00 3.00 246.00
1 tbps Honey (liquid) 0.44 0.65 1.73 19.55
0.5 cup Fruit cocktail 0.51 29.76 0.09 114.40
Total: 43.35 40.80 4.82 387.95
AM Snack
1 each Apple (with peel) 0.30 21.10 0.00 81.00
1 each Banana (medium sized) 1.20 26.70 0.60 105.00
Total: 1.50 47.80 0.60 186.00
Lunch
1 each Apple (with peel) 0.30 21.10 0.00 81.00
2 each Whole Wheat Bread (slice) 6.00 24.00 2.00 140.00
2 cubic inch Cheddar cheese 8.47 0.44 11.27 136.88
.15 cup Mayo 0.32 8.47 11.77 137.37
3 ounce Turkey breast/white meat 25.50 0.00 0.60 114.75
Total: 40.58 53.96 25.64 610.00
PM Snack
2 each Whole Wheat Bread (slice) 10.00 72.00 4.00 180.00
4 tsp Gellatin (i.e. Jell-o) any fruit flavor 0.00 16.00 0.00 56.00
2 tbps Peanut butter 8.00 7.00 16.30 190.00
Total: 18.00 95.00 20.30 426.00
Dinner
4 ounces Chicken breast/ white meat 35.20 0.00 4.00 187.00
1.5 cup Rice-brown cook steamed 9.00 93.00 0.00 246.00
4 tbps Kraft Italian Dressing 0.00 12.00 4.00 80.00
0.25 cup Croutons-plain 9.00 5.50 0.50 30.50
1 small Salad – Leaf Lettuce, Tomato, Onion 1.30 9.50 0.40 49.00
Total: 54.50 120.00 8.90 592.50
Grand Total: 157.93 357.56 60.26 2202.45 



Food Control Tricks

23 Aug

FOOD CONTROL TRICKS to help you manage calories, cravings, and appetite…


About 20 minutes before every meal, eat one handful of nuts such as almonds, pecans, walnuts, etc…preferably raw nuts (as this reduces the oxidation of polyunsaturated fats), but any nuts will still do the trick.
This is a trick that ALWAYS helps people to control their appetite and get lean FAST! The reason it works is because the healthy fats, fiber, protein, and density of micro nutrients (antioxidants, vitamins, minerals) in nuts help to satisfy a lot of the nutrition needs of your body, thereby greatly reducing your appetite before eating full meals.
Add the handful of nuts about 20 minutes before each meal because this allows enough time for your body to signal to the brain that it received this nutrition and thereby reduce your appetite.
Also, this basically substitutes a healthy super nutrient-dense source of calories into your diet multiple times per day, and increasing your % of your calorie intake from nuts as opposed to other types of foods aids your body in decreasing body fat.

Other “food control tricks” involves food scent.

Smelling food can trick your brain into thinking you’ve eaten.
A recent study found that those who inhaled peppermint in scent form every 2 hours ate (get this) 2700 calories LESS per week than they normally did.
That’s a FAT LOSS of more than half a pound a week… from sniffing peppermint!
Vanilla also works. You can keep vanilla-scented drops or even candles around the office and take a wiff every few hours.

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