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November 2020

Hot Pockets 2

CarpenterOne80 Hot Pocket

CarpenterOne80 Hot Pocket


  • 8 Boars Head Turkey Pepperoni
  • 3/4 cup egg white
  • 1/4 cup cauliflower rice
  • 1/4 Rao’s Marinara
  • 1 oz mozzarella
  • Cooking spray
  • 1 tsp Oregano
  • 4 GG Crackers


  1. Spray non-stick pan and sauté oregano  with frozen riced cauliflower until brown.  Add egg white and allow to coat the bottom of the pan.
  2. Cook egg whites until firm and solid over medium heat.  Leave the egg whites coating the pan and layer marinara, cheese, pepperoni and allow cheese to melt.
  3. Fold the layered pizza in 1/3
  4. Cut the this into 4 equal pieces.  Place each piece on-top of 1 GG


Nutrition facts (serves 1):

318 calories, 38g protein, 10 net carb, 18g fiber, 12g fat

Originally posted 2020-07-28 14:56:41.


Crock-Pot Chicken

Crock-Pot Chicken

This is easy, dependable, delicious, and guarantees leftovers.  The hardest part is remembering to turn on the crock-pot!


  • 1 whole chicken (be sure to rinse it and take out the giblet bag)
  • Salt and pepper
  • ¼ cup water (or sherry)
  • 2 tsp Italian seasoning
  • 2 tsp garlic salt
  • 3 Tbsp lemon juice


  1. Rinse, dry, & pat the chicken with salt and pepper
  2. Brown the chicken on both sides (2 minutes a side) in a pan, on high heat, on the stove.
  3. Pat the outside of the browned chicken (and the inside) with Italian seasoning and garlic salt.
  4. Put the chicken in the crock-pot, add the pan drippings &  ¼ cup water.
  5. Cook on low for 8 hours.
  6. Add 3 tbsp lemon juice during the last hour of cooking

Originally posted 2019-09-25 13:45:13.

Easter Table small

Easter- a fresh twist

Easter- a fresh twist

I hope whatever this Easter weekend brings you, that you have a wonderful one.

I spent some time coming up with our Easter brunch menu and thought I would share.  I took some familiar recipes and “healthied them up”.  They are favorites, taste delicious, and will leave you feeling full but not filled out.

Happy Easter!

Brunch Menu:

  • Egg Casserole
  • Strawberries
  • Strawberry Spinach Salad
  • Green Beans- restaurant-worthy
  • Cauliflower Mash
  • Roasted Chicken
  • Biscuits
  • Strawberry Shortcake
  • Mimosa
  • OJ (for the kids)

Easy Egg White BakeEasy Egg White Bake

This is so easy, light, and delicious.  I love it because I make it the night before and can enjoy the holiday morning with the family.


whole-chicken-in-crock-potCrock-Pot Chicken

This is easy, dependable, delicious, and guarantees leftovers.  The hardest part is remembering to turn on the crock-pot!


Strawberry-Spinach-Salad-with-Champagne-Dressing_Landscape_74126801232-1024×683Strawberry Spinach Salad

This salad is a lighter version of an old favorite. To turn this into a meal, add grilled chicken, salmon, or shrimp.  Goat Cheese is also delicious with this.


String Beans in Tomato Sauce

A version of this dish can be found in several restaurants



The Best Mashed (NO) Potatoes, EVER!

I met this recipe when living in Jackson, Mississippi.  A restaurant called Walkers served this with Redfish. I found the recipe and make it often and serve it with anything.  This is one of my personal all-time favorite vegetable recipes.  If you make it, please let me know.

Biscuits 2Biscuits

Use these on the table with Brunch AND as the base for Dessert


strawberryshortcakeStrawberry Shortcake

This is a simple, delicious, family favorite that pleases even the finicky dessert eater


Orange-Strawberry-Mimosas_003Strawberry Mimosa’s

The Unicorn does exist Easter morning at our house: the kids eat candy for breakfast & cocktails begin at 9:00 am.




Copy of XO,

What are you cooking this year?

Originally posted 2020-04-06 15:15:12.

Easy Egg White Bake

Easy Egg White Bake

Easy Egg White Bake

This is so easy, light, and delicious.  I love it because I make it the night before and can enjoy the holiday morning with the family.


  • 1 Joseph’s pita
  • 9 oz. liquid egg whites
  • 1 whole egg
  • ⅛ tsp garlic powder
  • ¼ tsp dry mustard
  • ¼ tsp cumin
  • ¼ tsp salt and pepper (to taste)
  • ¼ cup grated Parmesan cheese
  • ½ cup diced bell pepper
  • Small handful chopped spinach
  • 4 tbsp diced canned green chiles (½ a 4oz can)
  • 4 oz chopped mushrooms
  • 3 slices bacon or ham (use what you have)


  1. Place one pita on the bottom of a casserole dish (mine is 5X7).  You could double or triple this recipe.
  2. In a mixing bowl, whisk egg whites, egg, veggies, chiles, chopped bacon, seasonings, and Parmesan.
  3. Pour over the pita in the casserole dish.  You can cover this with foil the night before and bake in the morning (this is what I do) or bake immediately.
  4. Bake 350° for 45-50 minutes until the middle is set.  If you use a larger pan, you may have to add extra time…say 30 minutes

Originally posted 2020-04-01 13:38:43.

Grocery Small_shopping list quarantine

I’ll be brief: I am giving you a QUARANTINE grocery list you need and simple recipes you will love!

I’ll be brief: I am giving you a QUARANTINE grocery list you need and simple recipes you will love!

(These are groceries and recipes that I am suggesting to my Clients)

Our goal is NOT to gain the “Quarantine15”.  Here is the hard part: TAKE THIS LIST TO THE STORE WITH YOU.  Here is the easy part: When you have these items, print some of the recipes and try them.

You have the same 24 hours in a day but your “job description” has suddenly changed, and if you are like me, you are home making a lot more meals.  Here is a SHORT and SIMPLE grocery list that supports some of the simple recipes I have included.  These items will help you prepare #one80eating approved meals that are based on protein, fat, and fiber.  They are kid-approved & will help you feel full without filling you out. Buy frozen veggies. They are flash-frozen at the peak of ripeness.  I am stocking my freezer with frozen, we eat the fresh fruits and veggies first, but since we are going longer between grocery trips, the frozen veggies are SAVING THE DAY!  I use frozen veggies when cooking.

Even if you don’t have weight to lose, these are healthy options to help maintain weight:



  • Eggs
  • Rotisserie Chicken
  • Boneless Skinless Chicken Breast
  • Chicken Sausage
  • Ground Turkey
  • Tofu (Silkened)
  • Sliced Deli Meat
  • Turkey Bacon
  • Turkey Pepperoni
  • Lean Grass-fed Ground Beef (90% or higher)
  • Steak
  • Beef or Turkey Jerky
  • Salmon
  • Tuna (canned in water, wild-caught)
  • Smoked Salmon


  • Unsweetened Almond Milk/Cashew Milk
  • Greek Whipped Cream Cheese
  • Low-Fat Mozzarella
  • Parmesan Cheese
  • Light Stringed Cheese
  • Two Good Yogurt

PRODUCE (Great source of FIBER!):

*Buy frozen veggies when possible. They are flash-frozen at the peak of freshness.  Cauliflower rice, broccoli rice, Brussels, berries, and broccoli & cauliflower florets are staples and a must in my freezer!

  • Artichoke
  • Asparagus
  • Basil
  • Berries (Strawberries, Raspberries, Blueberries)
  • Green beans/ Wax Beans
  • Beets
  • Brussels Sprouts
  • Cauliflower
  • Carrots
  • Celery
  • Cucumber
  • Fennel
  • Garlic
  • Kale
  • Lemon/Limes
  • Lettuce
  • Mushrooms
  • Onion
  • Peppers
  • Tomatoes
  • Spinach
  • Squash
  • Zucchini


  • Rao Pasta and/or Marinara Sauce
  • Chicken Broth
  • Coconut oil
  • Pesto
  • GG Crackers
  • PB Fit (powdered Peanut Butter)
  • Natural Peanut Butter/Almond Butter- watch portions!
  • Nuts & Seeds (almonds, pumpkin, pecans, cashews…)
  • Ole’ High Fiber Tortillas
  • Trader Joe’s Everything But The Bagel seasoning
  • Vinegar (balsamic, white wine, red wine)
  • Red Pepper Flakes
  • Paprika
  • Protein Powder
  • Unflavored Fiber
  • ZenBasil seeds
  • Whole Grain Mustard
  • All-Bran Bran Buds
  • Choc Zero Vanilla syrup and Maple Syrup (Sukrin is another high fiber syrup)

grocery cart small quarantine list

Here is the fun part, trying EASY new recipes.  PSA: If you have kids, have them help you. COOKING = MATH, you are teaching.



Waffles small

Belgian Waffles (yields 1 serving)

These are my high fiber and high protein waffles!  Make a double batch, cook once and eat often! These are a staple in our house.  Use what you have on hand!



Simple Breakfast Bowl

This is #kidapproved and a great breakfast or Bridge Snack




LUNCH: Soup, Salad, & More

Broc Soup Small

Creamy Broccoli Parmesan Soup

I make this soup with frozen veggies, it is FILLING, CREAMY, and HIGH FIBER!  This soup freezes beautifully.




Classic Kale Salad with Chicken

This recipe calls for hemp seeds, don’t have ‘em? No sweat, skip it or add seeds that you have and love.





GG Crackers small

GG Crackers… Anyway You Like ‘Em

It’s no secret from my insta stories that I love GG crackers!    I get tons of questions about these, like where to find them, why I eat them, and what to put on them.




Pesto Broc small

Pesto “Broccoli & Cauliflower” Risotto, NO-CARB

This is a dish that I am loving so much!  It is creamy, delicious and so satisfying.  You won’t miss the rice.




Pesto Broc w Turkey Zuc meatballs small

Zucchini Parmesan Meatballs

These are quick to make and great to freeze.  Cook once, eat often!

I have been known to serve these as a meal or appetizer



Cauliflower Casserole smallCauliflower Casserole- A healthy Option

Want something creamy, decadent, & delicious that is also light and healthy?  Look no further #kidapproved. This recipe can be made with broccoli instead of cauliflower if you prefer.




Mozzarella-Stuffed Meatballs

Oh, how we love these.  These do not disappoint!  If you are in the mood for meatloaf, this is a great recipe!




The Best Mashed (NO) Potatoes, EVER!

I met this recipe when living in Jackson, Mississippi.  A restaurant called Walkers served this with Redfish. I found the recipe and make it often and serve it with anything.  This is one of my personal all-time favorite vegetable recipes.  If you make it, please let me know.


Suz Broc Rice smallBroccoli Rice

You may not know that this is a thing.  It is in the freezer section of the grocery.  It is so easy and delicious and a great source of fiber!  This is a fast and easy way to serve vegetables that your kids will love.



I hope this helps!  I wanted to keep it short but give you a great resource!

What recipe are you going to try first?

Copy of XO,

Originally posted 2020-03-31 17:58:38.

Broc Soup Small

Creamy Broccoli Parmesan Soup

Creamy Broccoli Parmesan Soup

INGREDIENTS (serves 6):

Nonstick cooking spray

1 large onion, chopped

½ head cauliflower, broken into florets (-2 pounds of cauliflower florets)

4 stalks celery, chopped

2 large heads broccoli

Fresh parsley or scallions (optional)

1 cup water

4 cups all-natural chicken broth

1 tsp parsley

Sea salt and fresh ground pepper, to taste

4 large cloves fresh garlic, minced

¼ cup Parmesan cheese



  1. Coat large dutch oven with nonstick cooking spray and place over medium heat.  Add the chopped onions to cook, stirring occasionally, until golden brown (about 8 minutes).
  2. Add the garlic, celery, salt and pepper and begin to cook, stirring frequently (about 2 minutes).
  3. After 2 minutes add the broth and water. Cover and increase heat to high and bring to a boil.
  4. Once boiling, add broccoli and cauliflower.
  5. Reduce heat to medium, add parsley and Parmesan cheese.  Cover and allow to simmer until broccoli and cauliflower are very tender, about 15 minutes.
  6. Once broccoli and cauliflower are tender, remove from heat.  Using an immersion blender, puree soup carefully until smooth.  If you do not have an immersion blender, puree small batches in a blender and then return it to the pot.
  7. Allow the pot to reheat and the soup to simmer for 20-30 minutes.  Stir in additional salt and pepper to taste.
  8. Ladle into bowls to serve.  Garnish with chopped parsley/scallions, grated Parmesan cheese, and additional salt and pepper to taste.


If you make them, tag me so I can share! @carpenterone80


150 calories, 12g protein, 24g carb, 8g fiber, 16g net carb, 3g fat


For journaling 0g carbohydrate, 8g fiber

(non starchy vegetables are considered to have no carbohydrates, meat and fat also have no carbohydrate)

Originally posted 2019-10-06 15:13:02.

Jounral Blog 07192020 small

It takes minutes- not hours

It takes minutes- not hours

Practicing gratitude not only makes you feel better mentally, but it can also improve your physical health.  I highly suggest starting a gratitude journal because it is easy, inexpensive, and can be done in just a few minutes each day.  There are a lot of scientifically proven benefits to journaling, like reducing depression, the longevity of life, and improving relationships.

There is no right or wrong way to get started.  The most important thing is that you do start.  I thought I would offer up a few prompts to help get your creative juices flowing.

First things.

Grab any journal or notebook, (here is what I am using) then choose your time and place.

Journal Cover Photo

Start small with a goal to show up for 3-5 minutes and list as many things as possible that come to mind. I give you permission to write sloppy and unorganized (likewise neat and tidy if that brings you more joy).

It was when I was told no one would bother to read my journal and all I had to do was show up, the pressure came off.  Since I was doing it for me and not a grade, it began to be something I felt good and encouraged to do, because I got something out of it.  I hope that happens for you.

It will take time and consistency for this to be a habit.  You may find you are motivated for a few days or weeks, then a distraction will come and you will miss your gratitude time.  My experience is that later that day or after a few days, you will feel “OFF” or  “DIFFERENT”.  It is like when you forget deodorant, you don’t know how important it is until the stink or stinkin’ thinkin’ sets in.

Pick One Of These Gratitude Journal Prompts

Pick one of these prompts and just write.  Don’t think, just write.  Whatever comes to your mind, write it.  I do try to keep my journal positive and write to myself as if I am writing to my best friend.  You wouldn’t talk terribly to a loved one or BFF, so don’t talk to yourself that way either. If I get a negative thought about myself (we all do) stop and reframe ti to the positive with the TRUTH.

I put these into categories.  That way, you can journal on a specific topic that inspires you.

General Journal Prompts.

  1. Look around you, what 4 things do you see that you are grateful for?
  2. What is one accomplishment you’re grateful you achieved?
  3. Scroll through your phone pictures.  Choose the first one that makes you smile.  Write about that memory.
  4. Think of 4 people you are grateful for and why.
  5. List your perfect day.
  6. What skill do you have that you are really grateful?
  7. Write a letter to your 100 year old self.  What do you want to remember about your life and accomplishments?
  8. Choose a song that makes you happy, play it, list why it makes you happy.
  9. Think of a happy childhood memory, the one that just popped in your head when you read childhood memory, write about that.
  10. What small thing can you do today to make it a better day? (coffee, walk, exercise class, write a thank you letter, pay someone a compliment, etc.)
  11. Write a letter to yourself 10 years ago.  What is a lesson you learned and are grateful for and wish you had learned sooner?
  12. Interview yourself.  Ask yourself where you want to be in 2 years.  How can you make this happen


  1. Describe what food peace means to you.
  2. Write your feelings when you finally have food peace.
  3. What would be a small win today toward food peace.
  4. What is holding you back from making the changes to have this? What is in the way?
  5. Write a letter to yourself as though you already had it.
  6. What is your reason for wanting food peace? What is your motivator?
  7. What is one experience that you can’t wait to do when you have food peace?

I hope these gratitude journal prompts allow you to get started with journaling so that you can live a more positive life.  What is your favorite prompt?

With so many to choose from, I can’t wait to hear your favorite.

Copy of XO,

Originally posted 2020-07-25 09:09:07.

All dressed up

Let’s Get All Dressed Up to Stay Home

Let’s Get All Dressed Up to Stay Home

Day 16, here we are!

It is time to train the strongest muscle, and possibly your worst enemy, your mind.  It is time to train it well.

Here are my Top Tips for working from home. I have been doing these for over 10 years.

Pre Covid-19, I did plan little outings, networking events, and lunch meetings to feel less isolated.  Well, that has changed, and we are no longer doing those things. I am sure most of you are accustomed to a corporate structure to anticipate each day.  Since most offices have directed employees to work from home, I thought I would give a few tips that I have learned over the years.


Get Dressed to Stay Home-


This one is SO important, especially now.  There are psychological changes that happen when you get dressed. You perform better when you are dressed for success.  It is mindset…your mindset. Getting dressed is a winning mindset.


Make The Bed


It doesn’t matter if you have a big house, little house, or apartment, this is a discipline that teaches  consistency and proves that you can do something over and over, even if you don’t want to. It prevents afternoon naps, and sets the tone for  accomplishing more tasks, and then another, and another….Plus, it just looks better.


Set a Routine


A routine brings a sense of normalcy.  There is nothing normal about this time. You will have to be disciplined to do this.  Going to bed at the same time, getting up on time, treating the work week like a work week (not one month Netflix holiday).  A morning routine is probably the most important one to protect or establish. I start the day with my coffee, list my gratitude, intentions, and tasks for the day….Errrrrrday.


What about the Kids? And the Husband? What if THEY Are Home?


This is especially distracing.  There is working in shifts, at a designated time, in rooms away from the common areas. We take BREAKS together, then return to our “corners”  (We are lucky with space. I work upstairs, DKC works in the basement, and we give the rest of the humans the main floor). Since there is no playdate 1:1 time, Do not beat yourself up over extra screen time.  This is the great equalizer, we are all (kids included) going to struggle and have to back track and re-learn. We are all in the same boat.


There Needs to be a Space For You


I started out at the dining room table, until it didn’t make sense anymore.  It doesn’t matter if you don’t have a desk or home office, just work from the same space each day, and designate it as you “work space”.  It won’t take long for your housemates to know that is your spot.


Don’t Just Sit…


Brendon Buchard (High Performance Habits) suggests setting a timer for 50 minutes.  Every 50 minutes get up, stretch, get a drink, close your eyes, breathe. This 3-5 minute break can do more for your productivity and sanity than anything.  There are times that I take conference calls and wash down floors, dust, fold laundry…even do squats or situps. Be creative and keep moving throughout the day.


Get Fresh


If you are able to, go outside for a walk and some fresh air.  Plan a daily walk, drive, or open the windows and let in the breeze.




Turn it On & Turn it Off


This is the hard one, have a start and stop time.  That said, you may have to make it look different depending on the season of life you are in.  When our kids were little, I would work an hour, and turn it off. I would wait for relief, DKC, and when he got home and could take over, I would turn it on again.  I had “Office hours’ that I tried to stick to. Now, I set work hours with breaks. I could find myself with my laptop at 10 or 11 at night sometimes. I set a start and end time to the work day. I do this with social media (for the most part) I turn my phone in at 8 o’clock.


Dial Up the Communication


Monday morning team meetings, 5:00 after hour cocktail hours, whatever…Zoom and Facetime are technology gifts for staying connected with coworkers and loved ones.  Out of sight, out of mind can make social distancing feel even more isolating. Be sure you are on “top of mind” and being extra communicative.


Copy of XO,

Originally posted 2020-03-29 10:00:36.


Why I Swapped to Clean Crafted Wines

Why I Swapped to Clean Crafted Wines

Clean-crafted wine has been my thing for the last year since I discovered Scout and Cellar!  I know good things and get a kick out of sharing it with others so I knew that I had to share with you all these wines that we have been enjoying this summer.

I have been more than a little excited about these wines.  You might be wondering what “clean-crafted” really means and if it is possible for a wine to grow and then produced without all the extra sugar, chemicals & additives that make us feel headaches, puffiness, and stomachs the next day.

I am going to give you all the details and I want to answer some of the frequently asked questions that I get about the clean wine.  I will also share some of the bottles that are our favorites!

Since my career is helping women get weight loss results, and the majority of mass-produced wines have added sugar when I learned that these were organic and virtually ZERO net carbs, I was compelled.  The trick was, I am fussy about wine.  I didn’t like any of the organic sugar-free options available with other companies. I wasn’t hopeful about this line either. It is hard to find DELICIOUS clean wine.

To my surprise, this has exceeded my expectations.  What we (DKC included) found is that the wine is really good.  You won’t be left with wine headaches and migraines.  Imagine enjoying your wine without day after wine headaches and upset stomachs.

Here is why I am loving Scout & Cellar wines:

  • Naturally grown with NO synthetic pesticides (good grapes don’t need them)
  • ZERO grams of sugar
  • Low sulfites (most <50 ppm all must have <100 ppm.  As a reference point, the FDA allows up to 350  ppm:-)
  • Tended by actual farmers- not mass-produced by industrial agricultural methods
  • Sustainable, organic and/or biodynamic farming methods
  • ZERO added chemicals
  • Independently lab tested

Scout & Cellar Founder Sarah Shadonix has dedicated her life to taking the headaches out of great wine, literally and figuratively!

Sarah struggled with day-after headaches while studying to become a sommelier.  Rather than give up, she learned it was something in the wines, did her research, spoke with renowned naturopaths and medical professionals, and consulted with vintners.

She learned that there were 300 pesticides and 250 other chemical additives permeating almost all mass-produced wine.  Her mission is to discover and deliver a cleaner, healthier option to everyone.

The image above outlines the standards that allow for a wine to be considered “clean-crafted”.  Scout & Cellar doesn’t have its own vineyard.  Instead, they source from all over the world, creating and bottling wildly delicious wines with an authentic sense of plane and working directly with growers and farmers who embody the same clean-crafted commitment.

Sarah walks the vineyards, visits the cellars, and shares meals with the farmers.  The end result is a delicious wine that is better all-around- not just taste but for our bodies and our planet.

Q: Can I shop wine a la carte or do I need a subscription?

A: One of the things that I love most about Scout & Cellar is that you can shop individual bottles a la carte whenever you like.  No subscription or wine club necessary.

That said, if a  wine club is what you are looking for, they have something called Scout Circle.  You choose how many bottles you want, how often you receive them, and whether you want mostly white, reds, or a mix.

Signing up for Scout Circle is a great way to get free shipping on your wine PLUS try out circle exclusive wines that are not otherwise available.

My subscription is for 12 bottles of a mix of whites and reds, bi-monthly ( every other month ).  There is no commitment and no penalty for canceling if you decide you no longer want the subscription.

In addition to a Scout Circle membership, I can still shop a la carte whenever I feel like it.  I like having both.  It is a fun surprise to see which exclusive bottles come that we get to try.

Sign up for Scout Circle HERE

Shop More Clean Crafted Wine HERE


Q: I prefer sweet wines.  Are Scout and Cellar wines all dry or do they have sweet options?

A: Since none of the wine contains added sugar, they are on the drier side.  That said, there are varying amounts of residual sugar in each bottle, giving you an idea of which ones are sweeter vibes.


Q: Do they ship to all 50 states?

A: At this time, Scout and Cellar is unable to ship to the following states: Utah, Rhode Island, Mississippi, Delaware, Kentucky, and Arkansas.  They do not ship internationally.


Q: Where are the wines sourced?

A: From all over the world!  Scout and Cellar produces wines from the grapes grown in the best and still-being-discovered wine regions from Napa Valley to Willamette Valley to Mendoza, Argentina, to Provence, Span, and France to La Manca….and many places in between.


Q:  How do the verify that the wine is Clean-Crafted?

A: It’s a multi-part process that involves tasting for deliciousness and a sense of place, working with the farmer to understand their practices in the vineyard, verifying reports detailing the viticulture and vinification process behind each wine and conducting at least 3 distinct lab tests down to the parts per billion to confirm that there are no synthetic pesticides or chemicals present.  (Also that there is less than 100ppm of total SO2).


Q: What are sulfites?

A: Sulfites are naturally occurring antioxidant and antibacterial compounds found in grapes and are utilized to protect the wine from oxygen until it reaches your glass.  Because of the slow-crafted, intentional way that Scout & Cellar vibes are made, they require very little sulfur additions to remain stable.


Q: Which bottles are your favorite?

Become a Scout  & Cellar Consultant- Join My Team!

I became a Scout & Cellar Consultant because I fell in love with the wine. I love that they support a healthier lifestyle and the clean wine complements the #one80eating lifestyle.

I also love that as a consultant you can earn money on your own purchases!  Clean-crafted wine delivered to my doorstep plus extra $?  Sign me up!  If you’re interested in joining my team, email me at suz@carpenterone80.com for more information.

Copy of XO,


(and Cheers!)


Originally posted 2020-07-17 18:42:00.