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The keepsake

Monday:
weights-60 min. arms-biceps, shoulders
yoga-90 min
Tuesday:
cardio- 30 min.
abs
weights-legs, back
Wednesday:
weights-60 min arms: chest, biceps,triceps
yoga-90 min
Thursday:
cardio-30 min
weights- 60 min legs, back
abs
Friday:
cardio-30 min
abs
weights-60 min arms biceps, shoulders, chest
Saturday:
cardio-30 min
weights- 60 min legs, back
pilaties- 30 min
Sunday:
off

puppy love

I now I'm late in uploading this but i just got it downloaded. Here is Smokey in his Halloween costume I'm not sure how much he enjoyed being dressed up but he did look really cute.

Pulled BBQ Chicken Sandwiches

Ingredients

• 1 tablespoon canola oil
• 1 large onion, chopped
• 3 cloves garlic, minced
• 1 (14-ounce) can low-sodium tomato sauce
• 1/4 cup tomato paste
• 1/2 cup water
• 1/3 cup apple cider vinegar
• 5 tablespoons molasses
• 1/4 teaspoon ground black pepper
• 1/2 teaspoon liquid smoke
• 1 whole rotisserie chicken, skin removed, meat shredded into thin strips (about 4 to 4 1/2 cups)
• 6 whole-wheat hamburger rolls
• 6 large green lettuce leaves

Directions

Heat the oil in a large saute pan over a medium heat. Add the onions and cook until they are soft and translucent, about 5 minutes. Add the garlic and cook for 1 minute more. Add tomato sauce, tomato paste, water, vinegar, molasses, pepper and liquid smoke and bring to a boil. Reduce heat to medium-low and simmer for 15 minutes. Add chopped chicken, return to a simmer, and cook an additional 10 minutes.

Split rolls. Place a leaf of lettuce on each roll, then pile on 3/4 cup of the chicken mixture onto the roll.

Per Serving:

Calories 440; Total Fat 12 g; (Sat Fat 2.5 g, Mono Fat 5 g, Poly Fat 3.5 g) ; Protein 36 g; Carb 47 g; Fiber 5 g; Cholesterol 95 mg; Sodium 400 mg

Excellent source of: Protein, Fiber, Niacin, Vitamin B6, Vitamin C, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc

Good source of: Vitamin A, Thiamin, Riboflavin, Vitamin K, Pantothenic Acid, Calcium

These actually turned out really well

Blueberry Coffee Cake

Ingredients

• Cooking spray
• 1 cup all-purpose flour
• 1 cup whole-wheat pastry flour or regular whole-wheat flour
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 3 tablespoons sugar
• 1/2 teaspoon ground cinnamon
• 1/2 cup chopped walnuts
• 1/2 cup packed brown sugar
• 2 tablespoons butter, at room temperature
• 2 tablespoons canola oil
• 2 large eggs
• 1 teaspoon vanilla extract
• 1 cup plain nonfat yogurt
• 1 cup fresh blueberries, or frozen and thawed

Directions

Preheat oven to 350 degrees F. Spray an 8-inch square cake pan with cooking spray.

Whisk together the all-purpose and whole-wheat flours, the baking soda and salt. In a small bowl, stir together the granulated sugar, cinnamon and walnuts. In a large bowl, beat the brown sugar, butter and oil until fluffy. If necessary, use the back of a spoon to press out any lumps in the brown sugar. Beat in the eggs, 1 at a time, beating until fully combined. Beat in the vanilla and yogurt.

Add the flour mixture in 2 batches, stirring until just combined.

Spread half of the batter into the prepared pan. Sprinkle half of the nut mixture over the batter and top with the blueberries, gently pressing them into the batter. Spoon the rest of the batter into the pan, smoothing the top. Sprinkle the remaining nut mixture over the cake, pressing gently. Bake until a wooden toothpick inserted in center comes out clean, about 30 to 35 minutes. Let cool slightly and then unmold and allow to cool completely on a cooling rack. Cut the cake into 2-inch squares.

Per Serving

(serving size, 1 piece)

Calories 210; Total Fat 8.5 g; (Sat Fat 2 g, Mono Fat 2.5 g, Poly Fat 3 g) ; Protein 5 g; Carb 30 g; Fiber 2 g; Cholesterol 41 mg; Sodium 230 mg

Good source of: Thiamin

i haven't tried this recipe yet but it sounds good :)

These are sooo cute :)
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Mau Bast!

Bast nefer dy ankh A Bast, shu asenu sesept em kekui, i kua ser-ten, uat sesh-tha, ta em hetep. O Great goddess, Bast,Soul of Isis, Heart of the Sun-hear my call. Enter now this consecrated shrine Make Thy presence known to me. Aid thy servant in reaching the source of all things, Guide thy servant's steps on the true path Answer your physical manifestation's soul's desire for Thou. Blessed be Bast, Who gathers her children into life everlasting. Blessed be Bast, The Beloved of Bast has gone to the Horizon, Your physical manifestation lives now only in the sunset. May it's ka endure and it's shadow seek the light. The power of Bast protects her, Shut en Bast sau.

"Mau Bast! Mau Bast! A Basti, per em setat, erta-na chu em asui
neter sentra semu hena net'emmit, hetep ab em asui tau heqt.