Many thanks to Joanna Dolgoff, MD, (http://drweigh.com/blog/) for this guest post:
The Age of Computers and Television has also become the Age of the Couch Potato. Instead of running outside to play, our kids choose to sit down and text. This decrease in activity level is contributing to the current child obesity epidemic. One third of all children in the United States are overweight or obese and at risk for medical illness because of their weight. Is your child part of that group? If so, insufficient exercise could be partly to blame.
A new study from the British Heart Foundation revealed that the vast majority of parents overestimate the amount of time their kids exercise. According to this study, seven out of ten parents think their kids get enough exercise but only one in ten actually meets current recommendations. Most parents don’t even know what the current recommendations are! The American Academy of Pediatrics recommends one hour of exercise almost every day of the week. Few children get even half that amount.
And many people confuse “physical activity” with “exercise”. True exercise requires an increase in heart rate and the inability to speak in full sentences. Your child is not working hard enough if she can carry on a conversation while she is moving. The next time your child is exercising, try this “talk test”. Ask her a question and see how she answers it. If she responds fluidly without any huffing and puffing, ask her to turn the intensity of her exercise up a notch. You can be sure your child is really exercising is she takes deep breaths between words.
Parents often believe that their kids are exercising whenever they play a sport. Yet many sports do not get a child’s heart rate up enough to constitute true exercise. Consider baseball; a child playing baseball spends most of his time sitting on the bench waiting to bat or standing in the field waiting for the ball. I always tell my patients that baseball isn’t exercise! Of course, a baseball practice that includes running drills is an exception and would be considered real exercise.
When parents ask me if a particular sport is considered exercise, I tell them that it depends. When my daughter first started to play soccer, she would stand on the sideline and watch the other kids run with the ball. If the ball would happen to come to her, she would kick it. Clearly, this was not exercise. But fast-forward two years later and she is a soccer animal! She runs up and down the field, trying to get the ball and score. Now she is exercising!
How can you ensure that your child is getting enough exercise? I recommend scheduling your child’s exercise just as you schedule a doctor’s appointment. Decide in advance when your child has the time to exercise and put it on the calendar. The key is to keep these appointments. Being tired or not in the mood does not constitute a reason to skip an exercise session. Would you skip a doctor’s appointment for those reasons? Of course not! Treat your exercise sessions the same way.
Remember, 70% of parents incorrectly believe their kids are getting enough exercise. Do not be part of that group! Examine your child’s exercise routine with an unbiased eye and make sure that she is getting the exercise she needs.
Monday, January 25, 2010
Monday, January 11, 2010
Life in Balance
Happy New Year! January is National Life in Balance Month, and what better month to take stock of our lives than January? We are at the beginning of a new year and a new decade. Taking stock is different from making a New Year’s Resolution. New Year’s Resolutions always feel like things that you make yourself do because you should. The force – “make yourself” – and the “should” are set ups for sabotage. It’s difficult to feel encouraged or inspired whenever force is a part of the equation. Taking stock, on the other hand, is reflection. It is spending time in honor of your life.
Check the scales of your life. Are they level and in balance? Level and balanced doesn’t mean excitement is missing. It means that you are nurturing or feeding all of the parts of who you are in the amounts that suit you best. Is your body nourished or is it neglected? Are you enjoying your social self, connecting with friends and family? Are you fully expressing yourself emotionally? Are you growing spiritually? Are you feeling purposeful in your work life? Being out of balance is spending too much time on one aspect of your life at the expense of others. Being in balance is nourishing all of you.
Robert Fulghum, author of All I Needed to Know I Learned in Kindergarten, advised that we live a balanced life. He suggested that we “learn some and think some and draw some and paint and sing and dance and play and work every day some.” He also paired this advice with “warm cookies and milk are good for you” and “take a nap every afternoon.” All good!
One of the biggest ways to tip the scales out of balance is multi-tasking. Long thought to be the way towards über productivity, studies now show multi-tasking actually hinders productivity and learning. When Robert advised us to take naps, sing, dance, paint, and work, he did not advise that we do them all at the same time. Sing a little, then paint a little, then work a little, then go for that afternoon nap!
In this New Year, take stock, honor all of you and regain balance one step at a time. Then teach your children to do the same so that they honor all aspects of who they are.
Check the scales of your life. Are they level and in balance? Level and balanced doesn’t mean excitement is missing. It means that you are nurturing or feeding all of the parts of who you are in the amounts that suit you best. Is your body nourished or is it neglected? Are you enjoying your social self, connecting with friends and family? Are you fully expressing yourself emotionally? Are you growing spiritually? Are you feeling purposeful in your work life? Being out of balance is spending too much time on one aspect of your life at the expense of others. Being in balance is nourishing all of you.
Robert Fulghum, author of All I Needed to Know I Learned in Kindergarten, advised that we live a balanced life. He suggested that we “learn some and think some and draw some and paint and sing and dance and play and work every day some.” He also paired this advice with “warm cookies and milk are good for you” and “take a nap every afternoon.” All good!
One of the biggest ways to tip the scales out of balance is multi-tasking. Long thought to be the way towards über productivity, studies now show multi-tasking actually hinders productivity and learning. When Robert advised us to take naps, sing, dance, paint, and work, he did not advise that we do them all at the same time. Sing a little, then paint a little, then work a little, then go for that afternoon nap!
In this New Year, take stock, honor all of you and regain balance one step at a time. Then teach your children to do the same so that they honor all aspects of who they are.
Tuesday, December 29, 2009
2010 Parent's Top Ten List
For four years, Whole Hearted Parenting has presented the annual Parent’s Top Ten List which contains ten suggestions for creating a more harmonious, cooperative and respectful family in the New Year. You can get your free 2010 Parent's Top Ten List by clicking here. Because this list is succinct – no explanations of the concepts – you may be curious about the “why” behind some of the suggestions. Y ou may also be wondering what difference you might see in your family if you practiced a few or all of the suggestions on the list. Let’s look in more detail at a few ideas from our 2010 Parent’s Top Ten list.
Suggestion #1 is Notice and recognize your child’s improvements. Sometimes it is easy to only notice – and point out – a child’s misbehavior, mistakes or shortcomings. If a child makes A’s and B’s on his report card along with one C, the C often gets the most attention. Begin to notice even small improvements. A challenge in our house is my daughter getting ready for school in the morning. That is my challenge. She is happy not getting ready for school! Part of her job in getting ready for school is turning off the lights, radio, and the fan in her room. Another part of her job is putting all of her dirty clothes in her hamper. Rather than feedback being about the things she did not do – You forgot to put your clothes in the hamper – it is more encouraging to recognize the things that she did do – You turned off the fan and radio. That’s great! Focusing on your child’s successes and improvements is not only encouraging for your child, but for you as well. What we focus on is what we get, so the more we focus on improvements, the more improvements we will see. Notice how you feel and what you are thinking when you shift your focus in this way. If you are thinking “Man, how many times do we have to go through this before she cleans up after herself?” you will most likely feel frustrated or angry. Your frustration and anger will be reflected in your tone of voice. If you are thinking, “She is getting it! The clothes are in the hamper!” you will feel encouraged. You will feel better AND be more encouraging with your child.
Suggestion #3 is Eliminate “don’t”, “share” and “be nice” from your vocabulary. Let’s look at each of these. The curious thing about “don’t” is that we don’t really recognize it. For instance, if someone said to you, “Don’t look at the person on your right. Don’t look!” you will probably (and immediately!) look to your right. Our brains do not process the “don’t.” The choices are overwhelming! To create clarity for your children, tell them specifically what you would like them to do rather than what not to do. I nstead of “Don’t jump on the bed” or “Don’t put your feet on the couch” say, “Sit on the bed” or “Feet down.”
“Share” and “be nice” are used frequently with younger children. Children learn to share on their own without parental intervention. In fact, when parents request that their children share, most of the time their children are too young to understand what it means. Have faith that your child will willingly share and will learn to do so through his own social relationships.
Saying “Be nice” has a double whammy. First, children do not understand what it means so they are not clear on what to do to be nice. Second, it gives the message that unless we tell our child to “be nice” that they are unkind, bad or whatever their view of “not nice” is. To avoid this double whammy, tell your child what you want him to do. If your child is grabbing toys from a friend say, “Toys are for picking up gently. Use toys these toys on the floor. Mary is playing with that one.” You can also say, “Ask Mary to hand you the toy you would like to use. Grabbing can hurt.” Talk about these skills in terms of “friendship” or “teamwork” skills. If your child is going over to a friend’s house say, “Have fun! Use your friendship skills.”
The language that we use is powerful. Our focus is powerful. Enjoy your 2010 Parent’s Top Ten List and let us know what shifts for you!
Suggestion #1 is Notice and recognize your child’s improvements. Sometimes it is easy to only notice – and point out – a child’s misbehavior, mistakes or shortcomings. If a child makes A’s and B’s on his report card along with one C, the C often gets the most attention. Begin to notice even small improvements. A challenge in our house is my daughter getting ready for school in the morning. That is my challenge. She is happy not getting ready for school! Part of her job in getting ready for school is turning off the lights, radio, and the fan in her room. Another part of her job is putting all of her dirty clothes in her hamper. Rather than feedback being about the things she did not do – You forgot to put your clothes in the hamper – it is more encouraging to recognize the things that she did do – You turned off the fan and radio. That’s great! Focusing on your child’s successes and improvements is not only encouraging for your child, but for you as well. What we focus on is what we get, so the more we focus on improvements, the more improvements we will see. Notice how you feel and what you are thinking when you shift your focus in this way. If you are thinking “Man, how many times do we have to go through this before she cleans up after herself?” you will most likely feel frustrated or angry. Your frustration and anger will be reflected in your tone of voice. If you are thinking, “She is getting it! The clothes are in the hamper!” you will feel encouraged. You will feel better AND be more encouraging with your child.
Suggestion #3 is Eliminate “don’t”, “share” and “be nice” from your vocabulary. Let’s look at each of these. The curious thing about “don’t” is that we don’t really recognize it. For instance, if someone said to you, “Don’t look at the person on your right. Don’t look!” you will probably (and immediately!) look to your right. Our brains do not process the “don’t.” The choices are overwhelming! To create clarity for your children, tell them specifically what you would like them to do rather than what not to do. I nstead of “Don’t jump on the bed” or “Don’t put your feet on the couch” say, “Sit on the bed” or “Feet down.”
“Share” and “be nice” are used frequently with younger children. Children learn to share on their own without parental intervention. In fact, when parents request that their children share, most of the time their children are too young to understand what it means. Have faith that your child will willingly share and will learn to do so through his own social relationships.
Saying “Be nice” has a double whammy. First, children do not understand what it means so they are not clear on what to do to be nice. Second, it gives the message that unless we tell our child to “be nice” that they are unkind, bad or whatever their view of “not nice” is. To avoid this double whammy, tell your child what you want him to do. If your child is grabbing toys from a friend say, “Toys are for picking up gently. Use toys these toys on the floor. Mary is playing with that one.” You can also say, “Ask Mary to hand you the toy you would like to use. Grabbing can hurt.” Talk about these skills in terms of “friendship” or “teamwork” skills. If your child is going over to a friend’s house say, “Have fun! Use your friendship skills.”
The language that we use is powerful. Our focus is powerful. Enjoy your 2010 Parent’s Top Ten List and let us know what shifts for you!
Tuesday, December 8, 2009
iPods, Nintendos and Cell Phones, Oh My!
If you have a child or grandchild who is of school age, there is no doubt that you -- or Santa -- have received a request for an electronic device as a holiday gift. The request could be for an iPod, a cell phone, a Nintendo, a DVD or a Wii. The choices seem endless! You probably also heard that "everyone in my class (or school or the universe) has one". Many parents are in a serious quandry about children and electronics -- from the high price tag for a gift for a young child to the impact that use of the device has on the child's development.
You know your child. Use that knowledge in making your decision about giving an electronic gift. You can also set healthy limits on the use of any electronic devices -- including television viewing. Here are a few recommendations from Whole Hearted Parenting on managing electronics:
· Place electronics only in common areas of the home, not in a child’s bedroom.
· Monitor electronic game use and content.
· Set a clear structure around use of electronics that includes homework and household responsibilities first being completed before plugging in. Include limits on the length of time children are permitted to have “screen time”.
· Do not permit use of electronics before breakfast, right before bedtime or during meals.
· Unplug! Turn off the television, computer and game devices. If you are drawing a blank on what comes next or how to handle a bored child, here is a great resource. Awarded the Good Parenting Seal by Parental Wisdom (www.parentalwisdom.com), Unplugged Play: No Batteries, No Plugs, Pure Fun, is a parent’s guide to over 700 ways to inspire valuable, creative play.
· Establish a family game night to play board and card games together.
· Create and tell stories as a family.
· Encourage kids to move more. Screen time is sedentary time. Permit unstructured outdoor play.
· Reconnect with nature – plant a garden, walk in the woods, talk about trees and insects and watch the sky!
Happy Holidays!
You know your child. Use that knowledge in making your decision about giving an electronic gift. You can also set healthy limits on the use of any electronic devices -- including television viewing. Here are a few recommendations from Whole Hearted Parenting on managing electronics:
· Place electronics only in common areas of the home, not in a child’s bedroom.
· Monitor electronic game use and content.
· Set a clear structure around use of electronics that includes homework and household responsibilities first being completed before plugging in. Include limits on the length of time children are permitted to have “screen time”.
· Do not permit use of electronics before breakfast, right before bedtime or during meals.
· Unplug! Turn off the television, computer and game devices. If you are drawing a blank on what comes next or how to handle a bored child, here is a great resource. Awarded the Good Parenting Seal by Parental Wisdom (www.parentalwisdom.com), Unplugged Play: No Batteries, No Plugs, Pure Fun, is a parent’s guide to over 700 ways to inspire valuable, creative play.
· Establish a family game night to play board and card games together.
· Create and tell stories as a family.
· Encourage kids to move more. Screen time is sedentary time. Permit unstructured outdoor play.
· Reconnect with nature – plant a garden, walk in the woods, talk about trees and insects and watch the sky!
Happy Holidays!
Monday, November 30, 2009
The Key to Enjoying the Holidays
Whole Hearted Parenting’s blogs and podcasts during the last month have been about creating peace during the holiday chaos, shifting the focus to giving and gratitude, and choosing stress-reducing gifts for parents. Today, after mailing a dozen boxes to family and friends for the holidays, I was thinking that the key to enjoying the season was organization – planning ahead, checking items off the agenda and then relaxing with a big sigh when I was done. Yes, there is a certain satisfaction to being complete with tasks. Even thought I did feel lightness in my being when walking out of the post office, my epiphany was realizing that completion and planning were not the keys at all.
For the holidays – and for life, really – waiting until the agenda items are all complete to allow yourself to experience the joy of the season – and of life, really – means postponing the wonder of the moment. I realized that I do this postponing a lot, constantly running through that mental check list, especially when it involves an event or a special occasion. That kind of thinking restricts enjoyment. I also realized that even when I feel the relief of having completed the tasks, the actual event feels less potent because I had stopped enjoying the moment in preparation for enjoying the moment!
The key to enjoying the holidays is not planning, organization, or having the most detailed checklist. It is deciding to enjoy the holidays. Once you make that decision, the experience begins. When you find yourself scanning your mental agenda or feeling stressed, decide again to enjoy every moment. With that decision, you are in the driver's seat. It is you driving your enjoyment rather than your agenda driving you.
Decide right now to enjoy every moment and see what a difference it makes! Let me know how it happens for you.
For the holidays – and for life, really – waiting until the agenda items are all complete to allow yourself to experience the joy of the season – and of life, really – means postponing the wonder of the moment. I realized that I do this postponing a lot, constantly running through that mental check list, especially when it involves an event or a special occasion. That kind of thinking restricts enjoyment. I also realized that even when I feel the relief of having completed the tasks, the actual event feels less potent because I had stopped enjoying the moment in preparation for enjoying the moment!
The key to enjoying the holidays is not planning, organization, or having the most detailed checklist. It is deciding to enjoy the holidays. Once you make that decision, the experience begins. When you find yourself scanning your mental agenda or feeling stressed, decide again to enjoy every moment. With that decision, you are in the driver's seat. It is you driving your enjoyment rather than your agenda driving you.
Decide right now to enjoy every moment and see what a difference it makes! Let me know how it happens for you.
Monday, November 23, 2009
Holiday Gifts that Reduce Stress for Parents
Nicole Flamer – mother of three children on the autism spectrum and host of the radio program You Aut to Know – opened our interview on Sunday, November 15th with the findings from a recent study on the mothers of children with autism. The study, published in the Journal of Autism and Developmental Disorders, found that the levels of a hormone associated with stress were extremely low with these moms, consistent with those experiencing chronic stress, such as soldiers in combat. In the interview, we talked about the stresses of parenting and what parents can do to increase balance, calm and composure.
With the holidays approaching, I began thinking about gifts for parents that would assist them in handling stress – gifts with the direct payoff of increased calm. What better gift could there be? Here follows a list of gift ideas that parents can put on their wish lists. These are ideas for grandparents who are looking for a gift that would truly make a difference for their children and their grandchildren. There are even some suggestions for gifts for children to give their parents, and they cost absolutely nothing. Parental stress directly impacts children, spouses and the “weather” in the family, so consider a gift that creates calm.
Gifts that Relax the Body
These gifts not only relax the body but also carve out a special time for stressed parents to nurture themselves. Give the gift of a massage or series of massages. There are massage therapists who will work in your home, or if you think mom or dad would benefit more by experiencing a relaxing massage away from home, find a spa or chiropractor’s office that has a licensed massage therapist on staff. Giving a series of massages will encourage your recipient to continue on a regular basis.
A card for a series of yoga classes will also assist parents in taking time for themselves each week. Yoga impacts both the mind and the body. Through the breathing exercises and asanas – the postures practiced in yoga – parents will restore and maintain their sense of well-being, increase their strength and flexibility and gain the skills to regain composure outside of the class.
Gifts that Provide Time and Support
If you check out your thoughts when you are feeling stressed, you might notice that they are usually about “not enough.” For instance, you might be thinking “I don’t have enough time for this” if your child spills a glass of milk right before leaving for school or “I don’t have enough help” if you are exhausted and have one more load of laundry to do. Those thoughts, which Dr. Becky Bailey calls “trigger thoughts”, take you from calm to angry. A gift that provides time and support can make a huge difference.
Consider making coupons that entitle the owner to one hour of babysitting, one hour of laundry, or cooking a meal. Children can make a book of coupons offering their services to clean up the kitchen after dinner, make mom or dad a cup of tea, feed the family pets, or fold clothes.
This can become a fun craft project and making your coupon booklet is easy to do on the computer.
Gifts that Provide Parental Guidance
When parents have the tools in their parenting tool box, they are more flexible and relaxed when things come up. Consider giving the gift of a parenting course. This will not only reduce parental stress but it will also positively impact the family for generations.
The International Network for Children and Families offers the Redirecting Children’s Behavior™ Course. Check the website for resources and instructors in your area. If you are in south Florida, visit RCB South Florida.
To equip families to build a connected and cooperative family team in 2010, Whole Hearted Parenting is offering a holiday Creating Family Team Package loaded with experiential exercises that build effective communication and cooperation. Parents will watch their children become leaders and supportive team members as the family engages in family meetings, setting family goals and creating a family mission statement. The Package consists of three hours of individual coaching, the three-part Success Strategies for Family Meetings program, and two fun and informative books.
When thinking about your holiday gift for the parents in your family and network of friends, go for one that relaxes the body and mind, provides time and support or provides parental guidance. Your gift can help make 2010 the best year ever for the entire family.
With the holidays approaching, I began thinking about gifts for parents that would assist them in handling stress – gifts with the direct payoff of increased calm. What better gift could there be? Here follows a list of gift ideas that parents can put on their wish lists. These are ideas for grandparents who are looking for a gift that would truly make a difference for their children and their grandchildren. There are even some suggestions for gifts for children to give their parents, and they cost absolutely nothing. Parental stress directly impacts children, spouses and the “weather” in the family, so consider a gift that creates calm.
Gifts that Relax the Body
These gifts not only relax the body but also carve out a special time for stressed parents to nurture themselves. Give the gift of a massage or series of massages. There are massage therapists who will work in your home, or if you think mom or dad would benefit more by experiencing a relaxing massage away from home, find a spa or chiropractor’s office that has a licensed massage therapist on staff. Giving a series of massages will encourage your recipient to continue on a regular basis.
A card for a series of yoga classes will also assist parents in taking time for themselves each week. Yoga impacts both the mind and the body. Through the breathing exercises and asanas – the postures practiced in yoga – parents will restore and maintain their sense of well-being, increase their strength and flexibility and gain the skills to regain composure outside of the class.
Gifts that Provide Time and Support
If you check out your thoughts when you are feeling stressed, you might notice that they are usually about “not enough.” For instance, you might be thinking “I don’t have enough time for this” if your child spills a glass of milk right before leaving for school or “I don’t have enough help” if you are exhausted and have one more load of laundry to do. Those thoughts, which Dr. Becky Bailey calls “trigger thoughts”, take you from calm to angry. A gift that provides time and support can make a huge difference.
Consider making coupons that entitle the owner to one hour of babysitting, one hour of laundry, or cooking a meal. Children can make a book of coupons offering their services to clean up the kitchen after dinner, make mom or dad a cup of tea, feed the family pets, or fold clothes.
This can become a fun craft project and making your coupon booklet is easy to do on the computer.
Gifts that Provide Parental Guidance
When parents have the tools in their parenting tool box, they are more flexible and relaxed when things come up. Consider giving the gift of a parenting course. This will not only reduce parental stress but it will also positively impact the family for generations.
The International Network for Children and Families offers the Redirecting Children’s Behavior™ Course. Check the website for resources and instructors in your area. If you are in south Florida, visit RCB South Florida.
To equip families to build a connected and cooperative family team in 2010, Whole Hearted Parenting is offering a holiday Creating Family Team Package loaded with experiential exercises that build effective communication and cooperation. Parents will watch their children become leaders and supportive team members as the family engages in family meetings, setting family goals and creating a family mission statement. The Package consists of three hours of individual coaching, the three-part Success Strategies for Family Meetings program, and two fun and informative books.
When thinking about your holiday gift for the parents in your family and network of friends, go for one that relaxes the body and mind, provides time and support or provides parental guidance. Your gift can help make 2010 the best year ever for the entire family.
Monday, November 2, 2009
Peaceful Holidays Part 1
Halloween is over and the holiday rush will soon begin. We all have special memories of the holidays, and as parents, we want to create equally special memories for our children. The relentless commercial pressure to purchase the latest toys and gadgets can make it challenging to keep the holidays focused on love, gratitude and peace. The changes in normal routines – even fun changes like visiting family members – can be disruptive. To create those endearing and enduring memories, we can employ some tips for managing what we do during this wonderful time of the year. Here are a few suggestions to make your holidays peaceful:
Have a plan to handle requests for gifts. Having a plan to handle the requests will help you parent peacefully. Here are a few suggestions:
a. Create a request list (i.e., a letter for Santa or wish list) and route all gift requests to that list. When asked to purchase something, say “That sounds like a great addition to your list!”
b. Avoid commercial television, a huge source of advertising aimed at children.
c. Avoid power struggling over requests. When your child says, “Look at how pretty! Please buy it for me!”, follow these three steps to prevent a power struggle:
o Make them right (“You are right! That is such a pretty doll!”)
o Acknowledge their desire (“I would want a doll like that, too!”)
o Fantasize about it (“What would you do with that pretty doll? What clothes would she wear? How would she get along with your other doll?”)
For more on Peaceful Holidays, please listen to our Parenting Tip of the Week at http://www.lexy.com/feed/?id=576. We will be talking about ideas for peaceful holidays for the next few weeks. At http://www.wholeheartedparenting.com/ you will also find articles under "Resources" and our e-book, Parenting Week by Week has several chapters on reducing the stress and creating holiday family rituals.
Have a plan to handle requests for gifts. Having a plan to handle the requests will help you parent peacefully. Here are a few suggestions:
a. Create a request list (i.e., a letter for Santa or wish list) and route all gift requests to that list. When asked to purchase something, say “That sounds like a great addition to your list!”
b. Avoid commercial television, a huge source of advertising aimed at children.
c. Avoid power struggling over requests. When your child says, “Look at how pretty! Please buy it for me!”, follow these three steps to prevent a power struggle:
o Make them right (“You are right! That is such a pretty doll!”)
o Acknowledge their desire (“I would want a doll like that, too!”)
o Fantasize about it (“What would you do with that pretty doll? What clothes would she wear? How would she get along with your other doll?”)
For more on Peaceful Holidays, please listen to our Parenting Tip of the Week at http://www.lexy.com/feed/?id=576. We will be talking about ideas for peaceful holidays for the next few weeks. At http://www.wholeheartedparenting.com/ you will also find articles under "Resources" and our e-book, Parenting Week by Week has several chapters on reducing the stress and creating holiday family rituals.
Subscribe to:
Posts (Atom)
