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Junk Drawer

pink lunch sack

Our Childhood

Our Childhood

I bet it would be fair to assume that as a child you ate nearly the same breakfast and the same lunch every single day.  You would start the day with a predictable bowl of cereal with milk and a banana. Lunch was a peanut butter sandwich cut in ½ or a ham and cheese (American cheese) sandwich.  There might have been school milk purchased, and an apple, or perhaps a small baggie of chips if you were lucky. It was a special time the weeks following Halloween because mom would allow ONE small candy bar per day.

Am I right?  As for dinner, who knows. You really wanted dessert and to be excused and I bet you could list a few familiar dishes.

Somewhere that got lost.  I want to point out that many of the people I talk to who have a healthy relationship with food (meaning they would probably not be interested in this blog post of food) seem to eat similar foods each day, for each meal.  They know the groceries to buy, they know the combinations of foods that make them feel good, and most days they simply show up to simplicity.

I want to remind those of you who are looking to create a lifestyle without food guilt, shame, anxiety, and drama, that it is ok to figure out what 2 breakfasts, 2 lunches, 2 bridge snacks, and 2 dinners make you feel the best.  Decide ahead of time what they are and be sure that each has a protein, fat, and fiber to balance your blood sugar and turn off hunger hormones.

It shouldn’t feel punitive. Rather, I hope this lands on you as an ah-ha that it is ok to simplify.  As you get to know me better and follow my lifestyle, you will see the pattern in what I eat, how I order, and what groceries I buy.

I made a deal with myself and did the work to choose the 2 meals for each eating time of the day.  It cost me a few minutes that one day but has saved me THOUSANDS of hours thinking about what to eat, what groceries to buy, and if what I am eating will support my health and weight goals.

Now, when I get really hungry (or when one of my students gets over hungry) this is what we do: eat the already planned meal, and THEN have the insanity food that sounds delicious.

This is how it sounds in my head: “I want pretzels and chocolate chips because I am going to eat my arm off.  Ok, eat the smoothie first then you can have it.” As I am making my smoothie, I am telling myself I can have the insanity snack in just a few more minutes. However, I eat the smoothie and the craving for the pretzels and chocolate chips subsides. I am back in control.

This does get easy, and it does make your life more simple.  It will cost you the homework on the front end but will save you so many calories on the back end.

Go back to the days of childhood.  Eating the same thing meal after meal can be a really, really good thing!

Originally posted 2020-01-05 17:36:18.

Dec Pace

December Pace – Why it’s a blessing

December Pace – Why it’s a blessing

Let’s face it: December requires us, girls, to show up with even more awesome than other months of the year.  I would argue that the only month to rival December would be May, but that is for another conversation.

Here is how I look at the month of December: I deal with real-life then, with a big GULP, admit that my to-do list just doubled or tripled in size.  I have to do all my normal things then add in add being cheery, decorating, baking, extra hosting, cards, shopping, ribbon, and wrapping on top (to name only a few).

We are aware that New Year’s Eve is looming and that January 1 and Resolutions is right around the corner.  I want to propose a new way of looking at December in preparation for the coming year.

Choose to see all the December distractions, additions, I see the activities as a blessing because you are so busy. This is the one month every year that I set my intentions to follow #one80eating day in and day out, I absolutely enjoy the day of Christmas (or Christmas Eve) and New Year’s. Other than that, we are too busy to mindlessly eat, nosh, splurge. There is too much to be done.

Here is what it requires of you: groceries and being boring.  Grab your protein powder, basil seeds, and cashew milk and have your smoothie each breakfast. Lunch, have the salad!  Have the big salad (a side of GG’s to help fill you up), make your bridge snack simple with 4 GG Crackers and a pouch of nut butter (keep this in the car) or another ½ smoothie, and dinner can be a salad with some protein with grilled veggies.

Done.  You choose the flair, you input the ingredients, but that is my December boring basic food list that keeps me fueled through the month.

Since there is so much to do, and little time to eat because you are bored or looking for something to do, this could be one of the easier times to stay on track.

Want some party tricks?

  • Water-wine-water (repeat)
  • Hold the glass in your non-dominant hand
  • Drink a ½ smoothie before you go in to offset your hunger
  • Choose 3 bites of anything that looks to die for, find fiber for the rest.

You have got this.  You can do December different.  You can make this the first New Years where you are well on your way to reaching your goals, not just starting out!

Copy of XO,

Originally posted 2019-12-22 17:29:35.

Down dog yoga scale

3 Tasks To Avoid On Monday

3 Tasks To Avoid On Monday

Who has a major case of the Mondays?

Each Monday, it seems like I sit down to my desk and create a gigantic list of things that I want to do.  Tony Robbins says we overestimate what we will do in a year and underestimate what we will accomplish in a decade.  That is even more true for me when it comes to a day and a week. I have things on my “to do” list that has rolled over from previous weeks, months, and dare I admit, years.  Things like, “Clean gross basement storage” or “Toss the hundreds of random beach towels and bath towels that we keep for years”.

In effort to get the most out of my time in and out of the house this year, I am sitting down to think about what to avoid on Mondays, which will save me time so that I can get the most out of the precious week.  I think if you avoid a few of these things on Mondays, you will also get closer to your big-picture goals.


Skip the emails on Monday.  I avoid sending e-mails on Monday because so many people get flooded (I am one of them).  I want my e-mails seen, so I set the to send on Tuesday afternoons or Wednesday mid-day. What is worse than Monday morning and the 50-100 e-mails in your box, don’t contribute.  Instead, Monday’s are my writing morning. This is when I work on the e-mails to be sent.


Skip the grocery!  In my opinion and experience the grocery store should be a line item as work. I avoid going on Monday, along with any other errands as much as possible.  I avoid the dry cleaners, doctors, pretty much anyplace with a parking lot. Back to why I avoid the grocery on Monday. First, the produce needs to be restocked from the weekend. This is the biggest reason.  I wait until Tuesday when the produce is re-stocked so that I can get what I need in one stop.


Skip getting made up

This is the day when I exercise, plan to work from home, write, and work ON the business (meetings with graphic design, assistants, technology, etc…)  I find that most everyone is getting back into work mode, especially in the morning. I take this day to give my face and hair a break. I also save myself a few minutes.

What are some things you suggest we STOP doing to make Mondays more productive?

Originally posted 2019-10-27 17:09:51.

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.

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.

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.

Books 2

5 Best Books for People Who Hate to Read

5 Best Books for People Who Hate to Read

I completely geek out about what I am going to be reading when spring and summer start getting close. Even though my kids are the ones with summer vacation, I start to daydream about lazy afternoons at the pool, beach music and holding a good book.

Raising 4 children and having a husband is anecdotal evidence enough that not everyone likes to read.  Not everyone living under my roof loves to read. That said, there is enough evidence about reading and it’s the importance that I believe we readers should continue to share and hand off favorites in the event that our little book review might just be the one review that converts another person.

Maybe it was the English teacher that forced reading on you; however, I venture to bet there are still a few good books that you might enjoy.

Here’s a quick list of books that are sure to leave a smile on your face and possibly a desire to read more.

Have you read any good books lately?

Screen Shot 2020-01-14 at 8.59.46 AM



Midnight in the Garden of Good and Evil, John Berendt

This was one of the very first books that I can remember reading just for fun!  This might be one of my favorite books of all time. It is going on the list this summer.





Screen Shot 2020-01-14 at 9.01.16 AM



Energy Bus, Jon Gordon

I love a good story, one that is easy to read, where you are cheering for the underdog.  This is a fast read, great message, and one of the first books that I remember Drew talking about.





Screen Shot 2020-01-14 at 9.00.32 AM



Tuesdays with Morrie, Mitch Albom

In the story, Morrie cautions that at the end of our lives, we will miss our relationships with people the most.  We all need a reminder to slow down and appreciate each other because that is what is really worthy of our time and energy.




Screen Shot 2020-01-14 at 9.00.56 AM


The Precious Present, Spencer Johnson

It is such a good book.  Everyone must read this one.

Thank goodness it is a REALLY FAST BOOK to read because it has a play on words and I wanted to know how it would end.  If you want the feeling that you read a book , got a great message, and have the next book that you want to gift to graduates & “hard to buy for” people, then look no further.




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The Traveler’s Gift, Andy Andrews

If you like the movie and the story to It’s a Wonderful Life, you will LOVE this book. It’s the first of 3 books in the series.  After you read this one, you will be GLAD that there is more. I read this book once a year.

Originally posted 2020-02-23 21:06:11.