ONE STEP AT A TIME- HEALTHY HABITS SERIES, TIP #4 Create healthy sleep habits

May 19, 2018 Blog

Tip # 4 in the “One Step At A Time” series is… all about SLEEP! Sleep is one of our favorite healing modalities, nothing can replace it and it’s nature’s way of healing and repairing our minds, bodies, and spirits. If you’re feeling out of balance one of the first questions we encourage you to ask yourself is “how am I sleeping?” If the answer is not great and that’s more often the norm for you than not, then this post is for you!

  • Create a soothing bedtime routine: about 30-45 minutes before you go to bed, enjoy a nice, soothing, bedtime routine.
  • Here are some ideas if you don’t have a routine or feel like mixing it up… Turn off all blue light devices, tv, computers, phones, or use blue light glasses at least 45 minutes before bed. Blue light simulates the brain and will WAKE YOU UP.
  • Use a diffuser or light candles with soothing scents like lavender, drink magnesium, add a bath or nice hot shower into the mix, dry brush your skin before getting in the shower, use Epsom salts in the bath or even to scrub off in the shower. This is a great energy clearing tool and when used in the bath, it promotes deep muscle relaxation. A self-massage, rubbing essential oils into your feet before bed, and use guided meditation in the insight timer app. We recommend yoga Nidra.
  • Make sure you aren’t missing your sleep windows, if you feel tired around 10 pm but don’t usually go to bed until 11 and then have trouble sleeping, you have likely missed your sleep window. This is the period of time when your body is naturally producing melatonin, if you miss your window, you’re likely looking at another 3 hours of awake time. To adjust accordingly, aim to be in bed about 15 minutes before when you usually get sleepy.


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    • コメントありがとうございます。まず、夫婦仲は子どもたちから呆れられるほど仲良しです。お酒は夫婦とも呑みません。暴力は日常ではないですが、今回のことやら以前問題を起こした時には長男、次男とも夫が手をあげましたね。衝動をおさえられないというのがほかの部分でもあればもちろん相談なんですが一番ピークにやらかしてたのは夏休み期間中。学童もなく、中学じゃないので部活もなく、スポーツクラブ(地域の野球とか)に参加もなく、時間を持て余す夏休みの何回かの出来事でした。続くようなら・・と思ってたけど現在は落ち着いてます。でもご意見を参考にして相談ももちろん考えます。

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    • Poor Joan. She didn’t get much of a chance to show herself as awesome, yet I sensed the potential there.Midnight I thought was an extraordinary examination of fear and terror and the responses evoked, plus the horror at the end as they looked at themselves in light of what they had advocated while terrified. Very powerful.

    • Goodnight, TSM. Feels like kismet to have found this. I am in my own 7 year famine, having quit singing and music (the loves of my life!) at the top of my game. The safest way to avoid critique is to just drop out, right? Except I feel like my leg is missing. Thank you for your honesty. I’ll be digging around your site for the map back to my voice.[]

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    • pero el PS3 tieme muchas mas graficas tiene su propio explorador tiene mayoria de titulos propios ! de la PS no compite para nada qn la PS3 tiene conexion gratis a internet para jugar en cambio en el xbox tienes que comprar membresias !

    • Hi Tricia, I LOVE that first barn. it's beautiful. I like the cows grazing, and checking you out as you photograph! and the last one has a lot of grit – lovely. thanks for hosting Barn Charm every week. happy Tuesday to you!

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    • Banner headline in The Gillard Gazette (formerly The Opposition Oracle) is that Rudd will be not given a ministerial position, and that nice Mr Shanahan has told us to move on and not be distracted by personalities.So I think that we can assume that Kevin Rudd will remain on the outer, but it’s all for his own good apprently. He might get something when Labor is re-elected, but we’ll all have moved on by then anyway.

    • Hi Amber! Thanks for your comment. Yes, agree that it is very hard to tell what another’s interpretation will be. I would lean towards wearing the shirt as a pajama top because I think that it does potentially send a message that violence is a legitimate solution to problems.

    • Bo widzisz Maciek, Ty już nie należysz do Undergroundu,bo zamiast wytartych glanów zakÅ‚adasz martensy… do tego jeździsz Lexusem a nie autobusem.—WiÄ™cej miÅ‚oÅ›ci, jest PiÄ…tek 😉

    • unfortunately, this does happen but the parents are also at fault. if im goin on a trip to mexico just a bit across the border and my babysitter cancels , i wouldnt go at all. im mexican and i have been to mexico. whenever my family went to TJ my parents always held me by my hand or at least had me on a leash.this story i just sad, not scary…unless u are a parentif the stuff u read can actually happen in real life, it can get to youoverall 4/5 due to its reality Comment by xxNightmre13 on May 19, 2012 at 2:54 pm

    • Today, with all the fast chosen lifestyle that everyone leads, credit cards have a big demand in the economy. Persons coming from every area of life are using the credit card and people who not using the credit card have made up their minds to apply for one in particular. Thanks for revealing your ideas on credit cards.

    • about Geraldine Farraro, assuming that’s what you are talking about. Need more than two words here to explain now she gains some symetry with Savage.Oh, so Sykes doesn’t own the radio station. Well, I guess that gets him off the moral hook, doesn’t it?

    • Ooooh – The Magus! That IS a hypnotic book. I went on a major Fowles kick many years ago. He’s an author I always had to read with a dictionary close at hand, but I didn’t mind, because his word choices were SO precise and so perfect. Thanks for your reply, Maria!Like? 0

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    • The brownies taste fine. I prefer pure brownies but for the sake of my choco-holic children I tolerate the greens in my dessert. I am working on other recipes. I do a chocolate smoothy with no sugar and about every vegetable and fruit known to man.Also, Stella has carte blanche on as much green smoothy as she can drink. It makes a huge difference but I feel like she is finally get her recommended servings.

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    • Que bom saber que existem pessoas descentes nesse país como o min. Joaquim Barbosa que tem coragem de dizer o que muitos brasileiros gostariam de dizer, acredito que esse foi um pequeno passo para os muitos que essa casa precisa da para mudar.

    • It was interesting to watch the hearing on Helena Civic TV yesterday regarding the Mall issue. Janet Kelly is very smooth. She knows how to handle a meeting. It was also interesting to watch Richard Sims twist and twitch in his chair. The fat lady hasn’t sung yet on this one, but if body language counts for anything and if I were a bettin’ man, I’d BET Governor Scheister has Janet Kelly and the Mall site in the bag!!!!!!

    • I tried this using quick oats and it was it unsuccessful. It never dried out. Make sure you use the steel cut oats. Apparently it's the oat that will soak up the liquid

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    • If the album covers are anything to go by, none of these bands are dull. I am not entirely sure Gene’s Beer Garden is a place I’d like to hang out, however.Kristine recently posted..

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    • Ce n’est pas qu’une question d’hypocrisie certes spécifique c’est aussi une question religieuse singulier pluriel à approfondir pour certains certaines et c’est sûre que des enfants « trinquent » à cause d’adultes irresponsables ou négligents ou de manque d’objectivité et de réalisme.

    • Well Ashley Larkin…… and your family “got it” for Christmas ! Thanks for blessing me once again with your post. What an understanding your little ones have of what it’s all about ! and how sweet the newer vision of Christmas you have acquired in the process. May you all enjoy the Birthday Party for Jesus next week.

    • Cuando la realidad se confunde con la ficción encontramos casos vergonzantes como éste. ¿Y en la Dirección Provincial de Educación están tranquilitos? ¿Y la consejera Eva Almunia no tiene nada que decir? Que los ciudadanos tengamos que tragar con semejantes barbaridades es el colmo, pero que los implicados no reacciones rápidamente es todavía peor…!

    • Yep, most of the time they talk back. I’ve talked to a few writers whose books I’ve read Twitter and FB. Though sometimes all you get is “Buy my book” automated message, which is pretty funny, I find .

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    • Have you or Jeff checked with the Lost Dogs of Wisconsin organization? My mother-in-laws spaniel ran away from the dog sitter’s last November while she and her husband were out of town visiting my brother-in-law. She’s been working with that group and they have amazing stories of reuniting dogs with their owners, months later in some cases.

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    • Ã…Ã¥h,vilken härlig bloggcandy du bjuder pÃ¥. Skulle gärna vilja vara med och vinna! :)Jag älskar allt med din blogg, färgerna, mixen av dekorationer och kvaliteten pÃ¥ motiv. Det ända jag saknar är The Greeting Farm, men jag antar att man mÃ¥ste gÃ¥ vidare och utvecklas. Fortsätt pÃ¥ samma sätt, sÃ¥ har jag inga förslag att komma med. Kram! /Jenny

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    • Its not a new idea!MPs were NOT PAID from the publc purse in early NZ, it was a part-time job to represent the locals who voted for you. I don't know why they think society goes ahead… We've been going downhill for over 50years!

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    • Landsknecht,if you noticed the second link is to great media, UK. I read somewhere that the media tells the truth 10% and 90% lie.I was surprised at first. Now it is confirmed, all the peoples of Eurasia (including anyone with blood mixed with some of those) have portions of Neanderthal blood. The African species is the only one who does not. Makes sense.

    • I inadvertently ended using the storage method to remove about 30 – 40% of my possessions. And then I started using a method similar to yours. Goal? Each week a garbage full of “out the door” (charity, ebay, give to friends craigslist, trash) So far I’ve gone down 40% from storage alone. Of course, I’ve replaced allot with yarn and business supplies, but hey – that’s different, right? I like your categories, and for Irreplaceable, I suggest using the something like “will I need this 5 years/10 yrs/25 years from now? Will I kick myself for getting rid of it then?”

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    • Happy Purim to you and your family :-)re: #6, I never knew that! How interesting!I didn’t do a T13 this week, that’s why I didn’t sign into the auto links 🙂 I had something I wanted to talk about.

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    • Colin j’ai jeté un oeil à ta mise à jour, tu crois pas qu’une victoire de Murray serait une surprise? En revanche je t’accorde qu’une finale encore perdue serait une catatrosphe pour lui en plus d’être habituelle.Celui qui m’épate c’est Fish, il n’a l’air de rien mais il fait 2 saisons de suite sur dur de très haut niveau. Les régimes ça marche vraiment! Mais les matches en 3 sets ça reste quand même une marche trop haute m’est d’avis…

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    • nu prea ai inteles ce vroia sa zica @mOntecOre“Tepari” sunt cei care iau credite in conditiile actuale in care se stie ca poate exploda oricand cursul euro-leu (asta ducand la o crestere semnificativa a ratei lunare) si se gandesc cum sa faca sa nu mai dea banii inapoi.

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    • Ayous es un lugar de gran belleza. Al ser alta montaña las condiciones meteorologicas son muy cambiantes lo cual da buenas oportunidades para ver el paisaje de formas muy diferentes. Merece la pena ir al menos una vez.

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    • É impressionante a falta de coerência deste governo. Diz uma coisa e faz outra, apresenta um projeto e depois muda de assusnto, começa algo e não termina. É tudo um diz-que-não-diz, mentiras que querem transformar em verdades e vice-versa. É um absurdo. É impossível acreditar neste (des)governo petralha!

    • Ahah bien vu !Je dois avouer que la première fois que j’ai vu cette histoire de CO² et de requête google, j’ai été surpris…et j’ai eu un doute.Je vois mal comment ils auraient pu évaluer et donner ce chiffre…

    • “What about DINKS and the childless couple phenomenon? Double income earners without kids have considerably higher disposable incomes.”Into that I would include the more recently accepted gay couples, who weren’t making the impact years ago because they weren’t accepted. My uncle and his partner have a life most people could only dream of and they’re not hedge fund guys – not nearly. But they live in a beautiful home and are the biggest consumers/travelers I know – that disposable income is no longer limited to male/female couples.

    • Det er sjokkerende at en dyrlege kan si at det er skadelig for kalver Ã¥ bli født i kalvingsbinge. To av dyrlegene som har vært her,synes det er kjekt med kalvingsbinge for kalvens skyld.SÃ¥ lenge man strør nok, er det den beste starten en kalv kan fÃ¥!Og lufting 2 ganger ukentlig, er bedre enn lufting 0 ganger..

    • Vaya mi saludo y felicitación por delante. Alguien me habló de tu blog este verano, y tus soles de chocolate me enamoraron. Gracias por tu generosidad dominical y por ese “don” de saber explicar tan claramente las “manualidades culinarias”. Hoy, festividad de San Francisco y aunque no soy de santos, si de celebrar todo lo que se pueda, que para malos ratos ya tenemos bastante con la que nos llueve y hay un Paco que se va a alegrar con estas palmeritas. Cuenta conmigo.

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    • ¡BIEN! Ya era hora de hacer un trabajo que ayude a la gente a que aprenda de que trata la cultura Tuki y que eso no es sinonimo de Malandro o delincuente, mal etiquetado así solo porque venía del barrio. Por una Venezuela con cultura, Gracias totales.

    • Posted by on May 19, 2012 at 2:50 am Donna,I love hearing that phrase as well… “You’re all over the place.” As you know that comes from having that balance between publishing good content and having a good following who likes to share your content. And you ARE all over the place!But when you “tend” to your sites and your followers like you do it’s easy to be seen all over the place.Mike Jones recently posted..

    • Oui, tu as raison, les scones sont prêts très rapidement! C’est presque un jeu d’enfant…En tout cas, bravo. Ils sont beaux et d’une magnifique couleur!

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    • angela: VadÃ¥ arbetsmoral? Linda har ett jobb, och det är inte bloggen. Hon fÃ¥r blogga sÃ¥ mycket och lite som helst utan att vi kan lägga oss i.Jag undrar Angela, om jag fÃ¥r hoppa pÃ¥ dig för att du inte hÃ¥ller pÃ¥ med din hobby tillräckligt mycket? Men med tanke pÃ¥ att den hobbien antagligen är att ge okonstruktiv kritik är vi nog alla ganska glada över eventuell dÃ¥lig arbetsmoral. =)

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    • Wow beautiful cards Mandy, I love the first one with the gorgeous and so elegant flowers… sorry also to hear about the court thing.. even here court proceedings take so looong!

    • IwasMissingJose – I can explain that. When I release the comments caught in moderation, they barge right inside the comment section and take the intermittent numbers. So when you call someone an idiot, please mention the name too Meanwhile, I’ll try to see what solution can we have in place for this.Reply

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    • This helped cause the current crisis (see source). it could have somewhat been avoided but Barney Frank led the Dems against it!! The housing market infected the stock market and here we are in our current situation. What you are talking about was the build up to my point.

    • Natália Cristina / Sexo por telefone? internet?Ual,era só o que faltava.Não da pra sentir o carinho da pessoa, simplesmente você só esta fantasiando e imagiando que uma pessoa esteje fazendo sexo com você.Imagine só, as vezes nem vai ser uma pessoa com quem você esta falando e sim um robô.Prefiro a realidade.Gostei deste comentário ou não: 9

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    • Un bon résumé de la situation, qui nourrit l’explication géopolitique du commentaire. Le contrôle du canal de Suez, la place de l’Egypte dans l’échiquier moyen-oriental expliquent la prudence et les soucis de l’administration américaine. L’armée gardera-t-elle la main ? Imposera-t-elle une nouvelle figure ?

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    • Hej Moa!Helt underbar liten byrÃ¥, med de vackraste lÃ¥dor…Du är sÃ¥ pÃ¥hittig och kreativ…Lampan är förstÃ¥s ocksÃ¥ väldigt fin =)KramAnna-Malin

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    • No los detectamos el 11 de septiembre, doctores. ¿Acaso no siguieron los pasos? Repetiremos la experiencia el 2 de noviembre, a las 17.08 GMT+1.No se resistan, doctores. En verdad es una buena vida.EMC6

    • Yo quería niña, y al primer intento nos salió pero fue de casualidad porque luego revisé las dichosas tablas y en realidad no tengo claro en qué mes quedé embarazada pues fue en los últimos días de febrero y los primeros de marzo… y de feria febrero bisiesto! No lo tuve claro… en febrero daba un sexo y en marzo otro…

    • Ana Carolina comentou em 7 de julho de 2012 às 00:02. Felizes sao as normal girls, que simplesmente vivem a vida sem a preocupaçao em usar o sapato do momento, com a bolsa do momento, com a maquiagem do momento, até porque o momento da moda é muito efêmero e, a nao ser que vc seja filha única do Abílio Diniz, é impossível acompanhar… Nao sao escravas de nada e certamente menos vítimas do capitalismo e do “mundinho” da moda…

    • da Allan novembre 23, 2011 ModificaCiao!Io vivo nel Bronx, NYC!Ho trovato il vostro sito per caso e mi piace molto le tue foto!Ma una piccola correzione: la tua foto, “Una fermata della metropolitana. / Immagine 16 del 18″, NON è il Bronx, ma Brooklyn!Se si studia bene l’immagine, si sarà in grado di capire il motivo per cui non può che essere di Brooklyn Grazie!!!…

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    • A multa é alta mesmo. Hoje deve estar por volta de 4 milhões, porque ela vai variando mês a mês. Não há nada disso de premiação que vc falou. Não ata1qque desse jeito, chamando-os de mercenários.; não sei de onde vc tirou essa informação.

    • Bobby Caygeon:My point is the dollar amounts are not meaningless to Congress’ constituencies. Many of those people do not read Carpe Diem 🙂 If you were a campaign manager, what would you advise your client to do?

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    • Hi Juji – Beef stew in 7 minutes? No wonder she's in love!It still freaks me out a little to hear the steam, and yes, if I had a gas stove (sob sob) I'm sure I would have been able to appreciate the Kuhn Rikon much more. I like the idea of using the pressure to cook abalone though. Great idea!

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    • Nunão disse:Prezado Antonio Mendes.A mensagem de que seu comentário foi mandado para moderação é automática, devido a configurações do programa que gerencia o blog, e frequentemente bloqueia comentários em posts mais antigos, como é o caso deste. Outras vezes que o fato ocorrer, basta aguardar que um dos editores do site, encontrando o seu comentário aguardando moderação, liberará o mesmo no caso de estar ok, como ocorreu agora.

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    • This is getting ever more weird: in the wikipedia entry on Stokes someone put 1 March 1555 as marriage date, cited to a Victorian book, it seems. I agree a secret marriage sounds intriguing … so sad the little girl didn’t survive!

    • Bill, thank you! That gets you a gold star — I don't know why I didn't think about the uniformitarian principle in this context. That may be worth a post down the line a bit.

    • Que Jesus continue abençoando está comunidade que é tão unida….Parabéns pela vitória que Nossa senhora Ilumine cada dia da vossa caminhada,que está comunidade continue unida cada dia mais para Honra e Glõria de Jesus…Amo esta comunidade……

    • I hear ya. The 3 divisions has potential to cause major problems like this for playoff seeds. As of now the Mavs in the 1st round would have to play the 5th seed (Clippers 25-16) who have a better record than the 3rd seed (Denver 25-21), which means the 6th seed (Memphis 25-18) would be playing a team with a worse record than themselves. Doesn’t make sense.

    • Thanks! I did know what they were but had no idea how to actually *use* them – I’m old fashioned and use my phone only for talking to other people or sending the occasional text. LOLI suppose it would be a good idea to put these codes on property flyers. I don’t plan on ever being that high tech (having a phone capable of doing this stuff) but then again, I never planned on doing much with the Internet either beyond email….lol

    • JerryNo follow-up/due dilligence or quote from Gonzo–it is from si not a message board? Or is this something you would rather sweep under the rug…Of course seton hall fans blame everyone but the coach for this.Hey, this might save them the embarassment since they don’t have a shot in hell to get Cheek.

    • Ils sont corrects, oui, et loooin derrière. Et pour la volée, une vingtaine de points minimum par match au tour précédent, pour ceux qui la tentent sans être des serveurs-volleyeurs (des gars comme Fed, Gasquet, Hewitt, Raonic, Murray, Tsonga, Dolgopolov, Tomic…), ça vaut bien les aces d’Isner.

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    • it, you are not in violation of any law not matter what the law says on its face.Agreed, but again, and hopefully a judge will realize, these are not employees of a private company.They are government employees (i.e., they work for *us* – the public), and their reporting of 'anomalies' to Congress is in reality intra-governmental reporting that the public (served by that government) expects.– SS

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    • aw man – i wish you posted this a little bit earlier – when my house was runeth over with blood oranges! oh well, i can always get some more for the crostata!Amanda

    • Capstick, of course, represents the same NDP who wouldn’t stand up for Canada when it came to criticizing Quebec’s separatist premier for removing the Canadian flag at her signing-in ceremony, not wanting to alienate the same voters that the PQ and NDP both share. And last time I checked, PMSH’s CPC won aprrox 2 of every 3 seats in Canada outside Quebec (166 of 233) showing he has more national representation for his party than Capstick’s NDP whose party, as the flag flap showed, is beholden to one single province in the country.

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    • November 28, 2012 I love this idea! That is so adorable to have it recorded too, what a fun idea! I think it would be that much more special to do it with your family as well! Congratulations on the baby girl!!!!

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    • zegt:Andy,Even afgezien of je al dan niet maf bent, want een beetje maf vind ik altijd een pluspunt bij mensen, is VEAL inderdaad kalfsvlees Om niet bijdehand te willen zijn… procureur is varken, dus moet het apparaatje op PORK staan. Ik weet niet hoe gaar je de procureur wilt hebben, maar je kunt de gewenste kerntemperatuur omhoog bijstellen op het apparaatje.240 kilo zwaar? Gristus mensuh… wat voor apparaat mag dat wel niet zijn dan?   0 likes

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    • Or do you think Google has good intentions or a bit of both?Keep in mind, Google does not make much money in China and this kind of publicity will probably increase revenue better than regular Chinese annual revenues for the company.

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    • Hello Sally.Thank you for your kind commentI have never had this cream with salt. As kids we would have it topped with sugar. Next time I get my hands on some of it I will try it salted with toast.As for the dough, if you have a middle eastern or lebanese store near by you may be able to find it in the freezer section.

    • jajajaja como me he reído con las peor vestidas!! no puedes tener mas razón, unos oscar desastrosos, para mi la única espectacular fue Natalie Portman en la fiesta de Vanity

    • Superb blog you have here but I was wondering if you knew of any discussion boards that cover the same topics discussed here? I’d really like to be a part of group where I can get feedback from other knowledgeable individuals that share the same interest. If you have any suggestions, please let me know. Appreciate it!

    • Good theory, but the inclusion of the New 52 Deathstroke in the first two issue put it in the current continuity. Ultimately it doesn’t matter because this is Robinson at his best, and good story is a good story is a good story, regardless of “where” it belongs.

    • Wow, marvelous weblog layout! How long as well as been blogging and site-building for? you create blogging glimpse easy. The total look of your web site is great, neatly since the content!

    • Hey Elaine, thanks for praying for Luke and I lately, I know I really need it! I will pray for you, it does sound like God is moving in your life, I pray that you will have all discernment and wisdom in every task He gives you to His glory. Blessings to you today too.

    • le boarder-cross, avec des patates qui gagnenten passant un max de frontièresle super combiné, une course où l’on porte de gros téléphone-fax (ou bien le concours de la combinaison la plus folle, type les combis fluo des années 80)le bille-athlon, concours de billes sponsorisé par AMDle super G, course féminine vers le point mythique de tous les orgasmes féminins…

    • love2xsmorthnB4 June 7, 2011Wow, loving someone who couldn’t care less even if they tried. Four minutes ’til lights out. Thanks for this post. I’ll check her out on YouTube and see what other tips she has. That song is beautiful and painful.And why? Why do I love like this and can’t get out? To love like this is to be caged. The door is right there, but I refuse to walk away. Walking away isn’t even a possibliTA.I ain’t supposed to be here. But thanks anyway.

    • I have first gen envy 14. I installed this and i still have problems waking up computer after sleep i most of the time just restart, also when i use dual monitor it makes my 23″ monitor into a 20″ monitor buy giving me a black bar around my desktop. It doesn’t use my whole monitor, though it thinks it does. Its a 1920 x 1080 monitor and because it is squishing the picture its semi blurry. But if you never dual screen it works fine. Does anyone know what is causing this?

    • You forgot to mention how to ride a harley typically you have to be fat, over 40, and have a big beard or a girl on the back who has a face that looks like dried out leather.  Ducatis are sexy.

    • Golgi , Csí!mindenki tudja hogy a 1st -rÅ‘l vagytok, ha savanyú a szÅ‘lÅ‘, akkor az azért van, mert totál elhibázott a út ahogy fejÅ‘dik az oldal.régen nagy szám volt egy 1st reg, ma már a kutyának se kell.byby 1st

    • Adorei a camiseta e o blazer *-*Faz tempo que quero comprar camisetas no site, mas as femininas só vão até o G, e acho que ficariam apertadas em mim, principalmente nos seios. :/

    • Mark – My recommendation is that you ignore people who have nothing to contribute to the conversation except for trash talking and name calling. You can’t reason with them, you’ll never outshout them, so just let them bang on their highchair and shout to themselves. A fire starved of oxygen soon expires.

    • I knew from the beginning even when he was cruiserweight that Evander could beat the shit out of Tyson! Also knew Tyson was avoiding him yo, to me he is the SECOND GREATEST HEAVYWEIGHT CHAMPION!!!

    • My partner and I stumbled over here different page and thought I may as well check things out. I like what I see so now i’m following you. Look forward to looking over your web page again.

    • All the liberal enviro-freaks would have us wean off our dependence of fossil-fuels, I am more concerned with weaning off my dependence of Google, Google Reader is already a closed chapter in my life.

    • "If you haven't any charity in your heart you have the worst kind of heart trouble" to cure it Help people, let's unite for one good cause, be a volunteer"save live"!

    • سلام من بازی رو همه کاراش رو کردم ولی وقتی میخوام وارد یه سرور شم به سرور کانکت نمیشه یعنی اون صفحه کانکتینگ میاد ولی نمیره تو بازی بعد از یه مدت هم مینویسه سرور کانکتینگ تایمد اوت


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  72. WONDERFUL Post.thanks for share..more wait .. ?