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Healthy Moms

These Five Foods Are Making You Fat Stop Eating Them

I could not get a six pack until I cut these five foods out of my diet. Trust me, I worked really hard to get lean. I have been exercising since I was 13. When I was in my early 20’s, I competed in full contact kickboxing. I trained and worked out so much that I needed 6000 calories/day or I would lose weight, and I still didn't have much of a six pack. Then I stopped eating these five foods, and I got shredded in a few months.

#1 Food That Make Us Fat: Processed (Refined) Sugar

Before buying anything in a box, bag, or bottle, read the label. If sugar is listed in the first 3 ingredients, don’t touch it, it will make you fat guaranteed. Sugar digests almost instantly and goes directly into your bloodstream. Your pancreas responds by secreting massive amounts of insulin into your blood stream. Insulin makes your body to convert the sugar into fat.

The Bottom Line: Eating refined sugar forces your body to store fat. Stop eating it!

Like most super villains, sugar goes by many aliases. Don’t be fooled. All of these will make you fat:
Brown Sugar
High Fructose Corn Syrup or Corn Syrup
Dextrose (if it ends in "ose" it's bad)
Artificial Sweeteners - They don’t contain any calories, but they still trick your pancreas into dumping insulin in your bloodstream which will make you fat.


The sugar that occurs naturally in fruit digests much more slowly and won't make you fat. I Personally love honey; it's fantastically sweet and has a low glycemic index.  Another one of my favorites, ripe Mangos have a low glycemic index and taste absolutely decadent.


The glycemic index measures how quickly carbohydrates digest to sugar. Besides a few exceptions, foods with a high glycemic index will cause a large insulin response and make you fat.
Look up the glycemic index of a food here.

#2 Food That Make Us Fat: White Flour

This includes white bread, crackers, pasta, and cereals. Read the label.  If “unbleached flour,” “bleached four,” “enriched flour,” or any other type of "flour" is listed in the first 3 ingredients, don’t touch it unless you want to get fat. White flour digests to sugar just as fast as table sugar and produces a similar insulin response.

The Bottom Line: Eating white flour forces your body to store fat. Stop eating it!

But I love bread & pasta!  What can I eat instead?

Best Option: Eat whole rolled oats and brown rice - they are super foods. They are loaded with nutrients and digest slowly giving you a steady supply of nutrition and energy for hours. Bread an is best avoided all together as even 100% whole wheat or 100% whole grain bread still have a relatively high glycemic index, but if you must have bread, crackers, or pasta definitely get the 100% whole grain version.


When ordering or cooking Mexican food, always go with the soft corn tortillas.  They are made from coarsely ground corn and have a low glycemic index.  Don’t touch the flour tortillas unless you‘re trying to get fat.

#3 Food That Makes Us Fat: "White" Potatoes

Is the potato white on the inside?  Don't eat it.  Potatoes have an ultra high glycemic index meaning they digest to sugar very quickly and cause an insulin spike. You guessed it:

Eating "white" potatoes forces your body to store fat. Stop eating them!

No Potatoes?  What can I eat instead?

Sweet potatoes and yams are delicious and are another super food. They are bursting with vitamins and minerals and are a very slow digesting carbohydrate. Please don’t put sugar on them, it insults one of nature's most awesome foods (and it will make you fat).

#4 Food That Makes Us Fat: Anything Deep Fried

Most deep fried foods are breaded with white flour, or they are potatoes (french fries).  White flour and potatoes quickly digest to sugar which causes your pancreas to dump insulin in your blood turning your body into a fat storing machine. If that weren't bad enough, the food is also dripping in high calorie saturated fats.

Eating Deep Fried Food turns your body into a fat storing machine while supplying it with gobs of calories to turn into fat.

Eating deep friend food is probably the most effective way to get fat as quickly as possible.  Unless you’re trying to get fat in record time, stay away from it.

But I love French Fries!  What can I eat instead?

Don't deep fry; bake or grill instead.  For a french fry substitute, slice sweet potatoes into fries and bake or grill them.  Brush on some olive oil, sprinkle on some Parmesan cheese, and bon appetite.  These fries are both good for you and delicious.

#5 Food That Makes Us Fat: White Rice

Just like white bread, white rice is another refined grain that digests to sugar very quickly. Eat too much, and you will get fat.

No White Rice?  What do I eat instead?

Why brown rice of course! It’s one of our super foods; it’s delicious, and it’s inexpensive.  I buy my brown rice at Costco, 25 pounds at a time, and I'm single.  That whole bag is for me.  Brown rice is that awesome.

So That's Why Americans Are So Fat...

By now you've probably realized that most Americans eat A LOT of these 5 foods, and this is precisely why 74% of Americans are overweight or obese!  74 percent - that's insane!  If you are part of the 74%, you now know exactly what you are eating that is making you fat and exactly what you need to stop eating to get your normal, healthy body back.

When you stop eating these foods, you will notice that you start losing fat like crazy (it's almost scary).  You will also notice that you can eat A LOT of good unprocessed food (as much as you want, anytime you want), and you will still be losing weight.

Maybe you know these foods are bad for you, but they taste too good, and it's hard to stop eating them.  It's hard to change.  You need an action plan to change your habits.  You need to start small and change progressively because changing everything all at once is extremely difficult.  ​

This article was written by Kurt Boyd, fitness fanatic, and director of Strength Stack 52.  We have recently developed Weight Loss Stack 52, a game that helps you break bad eating habits and replace them with healthy ones. For more information visit:

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How Real Americans Feel About the Loss of ObamaCare Subsidies

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When the Affordable Care Act passed through Congress and signed into law by President Obama on March 23, 2010, the President promised that the new law would make health insurance more affordable for all Americans including middle class families like mine. The Affordable Care Act, nicknamed Obama Care, expanded public and private insurance coverage by introducing insurance exchanges and mandates. Insurance companies are required to to cover all applicants within new minimum standards and offer the same rates regardless of pre-existing conditions or sex. If you do not have health insurance, ObamaCare requires that you purchase from the exchange or pay a fine. The individual mandate was challenged in the Supreme Court in the case National Federation of Independent Business v. Sebelius. On June 28, 2012, the United States Supreme Court upheld the constitutionality of the ACA's individual mandate as an exercise of Congress's taxing power.

After ObamaCare was signed into law, health insurance for my family has gone up. My husband and I have to pay $150 out of pocket just for a doctor's visit. Our monthly premiums deducted out of his paycheck are $500.  We can not afford the family insurance plan from his employer so we are forced to place our children on Medicaid. When we moved to Illinois in August from Washington State we had to apply for new health insurance for our kids. We first researched providers before choosing a plan. Once we found a reputable doctor for our kids, we chose the medicaid health plan for that doctor. Recently, their health plan was switched without our permission and our kids were assigned a new primary care physician who is 45 minutes away from where we live. ObamaCare has made health insurance much worse for my family.

Now, ObamaCare is being challenged once again in the Supreme Court in the case King v. Burwell. This time 8 million Americans might lose their health insurance if the Supreme Court finds that subsidies are illegal outside State Exchanges. What does this mean for real Americans? How do real Americans feel about the loss of ObamaCare Subsidies?

I asked Dr. Jane M. Orient, the Executive Director of the Association of American Physicians and Surgeons a few questions about ObamaCare and King v. Burwell.  This was her response.

Why does medical care cost so much in the United States?

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The reason medical care costs so much is third-party payment (“comprehensive insurance”).
ObamaCare drives costs up still more with its expensive mandates.Instead of forcing taxpayers, present and unborn, to pay most of the unaffordable premiums, the sharing ministries can drastically reduce costs, while restoring patient control. The fact is that Americans throw fistfuls of money out the window every month for insurance premiums for care they do not need or want. That money is gone forever. If they develop a problem, the insurer might deny them the care that is best—or, if their policy has lapsed, they might as well have been uninsured the whole time. If they had instead put the money in the bank, they would have it to spend when the need arose.

Does ObamaCare fix the problem of high medical costs or make it worse?

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It makes it worse. So should taxpayers throw fistfuls of money out the window for other people’s insurance premiums? Insurance, after all, is a gamble. You gamble that you’ll have a disaster that the insurer will pay for. The insurance company gambles that you’ll pay premiums month after month and never collect. Like in casinos everywhere, the house always wins in the long run. It makes sense to risk $1,000 to protect against the very tiny chance of a $1 million loss. It makes no sense to throw away $10,000 per year to prepay for $248 worth of care, the average payout for 50% of healthy Americans. For 95%, insurance pays out less than $10,000 in a year. And family premiums are heading for more than $17,500 in 2015. The only reason for buying such an expensive product voluntarily is fear of an outrageously high hospital bill. The self-pay patient is routinely billed at the Charge master rate, a multiple of what is paid by Medicare, Medicaid, or commercial insurers. Another reason for buying it, not exactly voluntarily, is to avoid ObamaCare penalties.

How can we get medical costs back in control of the patient?

Health-sharing ministries like Medical Self Sufficiency, Samaritain Ministries, The Self Pay Patient, and Atlas are helping reduce medical costs for Americans.

"A health care sharing ministry is an organization that facilitates sharing of health care costs between individual members who have common ethical or religious beliefs in the United States. Members of health care sharing ministries are exempt from the individual responsibility requirements of the Patient Protection and Affordable Care Act, often referred to as Obamacare. This means members of health care sharing ministries are not required to have insurance as outlined in the individual mandate (source:"

Should tax payers pay for other people's medical costs?

No. Why should you have to pay for other people's care? At three times what it should cost?

Why do consumers purchase expensive medical insurance?

image credit:
They are afraid of outrageous hospital bills. And they have been sold a bill of goods. They don't (and likely can't) do the math.

What will happen to health insurance costs, and consumers if the Supreme Court decides that insurance subsidies are illegal outside the state exchanges?

I hope people will take back control instead of continuing to shovel tax money to predatory "insurers." Or the money of creditors the government will ultimately stiff. Such as China, people's pension plans, future Social Security beneficiaries.

People in States without State Exchanges will have a tremendous opportunity if the Supreme Court nixes the subsidies. These are the potential benefits:

  • Many more will be exempt from the individual mandate because of unaffordable unsubsidized premiums.
  • Employers will be relieved of huge penalties that can be incurred if a single worker collects a subsidy.
  • People could exercise a choice for better, more personal care, at a much lower cost.
  • Health-sharing ministries are a vastly underutilized option—and they work in States with Exchanges too. Some require attendance at a Christian church, but Liberty Health Shares only requires sharing a set of common ethical principles—such as individual responsibility.
For example, one plan now under development would have a monthly family share amount, paid on behalf of a patient or family with a need, of $150 per month. This is lower than the 2016 minimum family penalty for opting out ($2,085/year), and members of such plans are exempted by law from the mandate. The individual share amount of $50 per month is half the $107 per month average cost of subsidized ObamaCare. The non shared amount is 50 percent of the Bronze ObamaCare deductible. The plan depends on the members’ negotiating Medicare rates at the hospital. Many hospitals will gladly accept that amount if promptly paid. Instead of bowing to ObamaCare, States could ensure that health-sharing ministries are not misconstrued to be insurance. They could also expedite the approval of Obama non compliant low-cost catastrophic insurance. Without the subsidies, their State, including its low-income citizens, would be far better off.

How can we bring medical care costs down for American Families?

image credit:
Freedom. See prices at and compare with your local hospital.

Jane M. Orient obtained her undergraduate degrees in chemistry and mathematics from the University of Arizona in Tucson, and her M.D. from Columbia University College of Physicians and Surgeons in 1974. She completed an internal medicine residency at Parkland Memorial Hospital and University of Arizona Affiliated Hospitals and then became an Instructor at the University of Arizona College of Medicine and a staff physician at the Tucson Veterans Administration Hospital. She has been in solo private practice since 1981 and has served as Executive Director of the Association of American Physicians and Surgeons (AAPS) since 1989. She is currently president of Doctors for Disaster Preparedness. Since 1988, she has been chairman of the Public Health Committee of the Pima County (Arizona) Medical Society. She is the author of YOUR Doctor Is Not In: Healthy Skepticism about National Healthcare, and the second through fourth editions of Sapira's Art and Science of Bedside Diagnosis, published by Lippincott, Williams & Wilkins. She authored books for schoolchildren, and Professor Klugimkopf’s Spelling Method, published by Robinson Books, and coauthored two novels published as Kindle Professor Klugimkopf’s Old-Fashioned English Grammar books, Neomorts and Moonshine, More than 100 of her papers have been published in the scientific and popular literature on a variety of subjects including risk assessment, natural and technological hazards and nonhazards, and medical economics and ethics. She is the editor of AAPS News, the Doctors for Disaster Preparedness Newsletter, and Civil Defense Perspectives, and is the managing editor of the Journal of American Physicians and Surgeons.

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Raising five children is hard work and can get stressful at times.  No matter how many bad notes I get from school, or sibling fights I have to break up I still remain confident and happy. The key to my happiness is sticking with a regular fitness routine. Physical exercise boosts your serotonin, helps ease stress and makes you feel better. I go for an early morning run nearly every day and train with hand weights three days a week. Now I am so confident that I #GoCommando during my fitness routine. Why would this conservative, devout Catholic mother of five #GoCommando?

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These cloths are soft, have a pleasant scent and come with a convenient dispenser too. They are alcohol-free and great for the entire family. I feel clean and refreshed after using the wipes. My morning runs will never be the same!

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*photos courtesy of Little Bear Photography
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How to Create Bootcamp Workouts in 5 Easy Steps

Why Bootcamp Workouts?

Bootcamp workouts are fun. You work out with other people in a challenging, rugged setting. There’s a real sense of accomplishment and camaraderie completing a tough workout with others whether you are competing to be first, encouraging others to keep going, or need the encouragement yourself!

Bootcamp workouts are a great workout routine. They involve large functional full body movements that activate a lot of muscle mass. You can get a great aerobic (cardio), anaerobic, and strength training workout all at the same time. You will also burn an average of 10 calories per minute.

Bootcamp workouts can be performed virtually anywhere and require very little (if any) work out equipment. You don’t need an expensive gym membership or any fancy machines. Bodyweight exercises are perfect for military style bootcamp workouts.

How to Create a Bootcamp Workout Step 1: Find a location to workout.  One with natural obstacles is perfect. The average public park is excellent (just make sure you don't break any city ordinances). Look for obstacles such as:

  • Steps or stairs
  • Hills
  • Obstacles that can be climbed or jumped over and crawled under. Picnic tables and playground equipment are perfect!

Note: Be courteous of families and children and schedule your bootcamp when you will have the park to yourselves.

Step 2: Select the boot camp exercises to perform. 

Click on the infograph on the right for a free Periodic Table of Bodyweight Exercises. The exercises are arranged horizontally by muscle group and vertically by difficulty.

Pick several exercises for each muscle group and choose a difficulty that will be appropriate. If you aren't sure how to perform an exercise correctly, click on the image, and you will get free workout videos of Sergeant Volkin demonstrating each exercise.

Step 3: Design your obstacle course.  Choose a location for performing each bodyweight exercise and make sure there is an obstacle between locations. For example:

  • Run up a hill and then do some pushups
  • Run backwards down the hill.  When you get to bottom, do jump squats
  • Run up the stairs and do vertical crunches
  • Run down the stairs and do tuck jumps
  • Do a burpee, climb over the picnic table, do a burpee

Use your imagination, be creative, and take advantage of natural obstacles.  Anything that involves moving your body upwards against gravity is potentially a great exercise.

Remember to keep your circuit short enough that everyone will remember the exercises.  You can do multiple laps to get the desired workout length.

Step 4: Use a stopwatch. Whether exercising by yourself or with others, competition is very important. Everyone will push themselves harder and gain more from the workout if they are racing the clock.

Step 5: Warm up and go for it!  Make sure everyone warms up properly.  A great warm up is to have everyone perform a "trial run" of the obstacle course at a slow pace.  This makes sure everyone understands the course and exercises at each station.  Warm up until you are sweating lightly, and then start the clock and go for it!

How to Create Bootcamp Workouts with Stack 52

Want an even easier way to design an authentic military bootcamp workout? Use Strength Stack 52 Bodyweight Exercise Cards. Each card is a bodyweight exercise designed by a military fitness expert and actually used by the US military. With Strength Stack 52, designing a bootcamp is as easy as 1, 2, 3:

Step 1: Find a park or outdoors pace with natural obstacles

Step 2: Shuffle the Stack 52 deck and draw as many cards as you need for your bootcamp

Step 3: Place the cards at various stages in your bootcamp location.

Place a few cards on top of a hill. Run up the hill and perform those cards.
Place a few cards at the top and bottom of a flight of stairs. Run up the stars to do a few cards and run down the stairs to do other cards.
Place a few cards behind a picnic table. Climb over (or crawl under) the table and perform those cards.
Place cards a few dozen yards apart. Sprint to the cards, perform the exercises, and then sprint to another group of cards.
Be creative, the possibilities are endless!


Bootcamps can be an awesome way to meet people, build friendships, and encourage and motivate each other to accomplish your fitness goals. Bootcamp workouts are tough, but the feeling of accomplishment stays with you and helps you realize that all challenges in life can be met and vanquished.

Your workout can be fun, effective, and truly enjoyable even though it's difficult.  Fitness is a lifestyle, and the secret to fitness is enjoying the process.  Your workout can make you fit, keep you healthy, empower you physically, mentally, and emotionally, and connect you with some amazing friends.  My workout is the best part of my day.  Yours can be too.

This article was written by Kurt Boyd, fitness fanatic, and director of Strength Stack 52, a unique way to transform bodyweight exercises into fun, competitive workouts that can be performed anywhere. For more information visit

Disclaimer: Bootcamp workouts can be strenuous, and you should consult your doctor before starting any exercise program.  Inherent risks are present in any physical activity.  It is your responsibility to warm up and stretch properly, perform each movement correctly, and ultimately to decide whether or not you are capable of performing the exercise/workout without sustaining injury.  It is your responsibility to evaluate your bootcamp workout circuit for safety hazards.  Ultimately you are responsible for your own safety.

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Exercise can Make you Look and Feel Fantastic

We all know one of the main benefits of exercise – it can help you lose weight, and then sustain that. But did you know that it has quite a few other benefits that can make you look and feel fantastic?

Brain Power Boost

Not only does exercise have benefits for your body, it has benefits for your mind too. Exercise helps prevent a physical decline of your brain (one that starts in your 20s!) by helping boost neurogenesis – basically, it helps your brain build new cells. Studies show that exercise can reduce to risk of Alzheimer's disease, but this is definitely the sort of thing you want to stop before it starts! Adding a little exercise to your daily routine now can help you out in later life. But what about the now? Well, even a little bit of exercise each day can help boost this 'neurogenesis'. A really tough workout can increase levels of a particular protein (BDNF, for the curious) which helps with learning and decision making – great for a quick boost. If you find yourself getting foggy-brained, forgetful or a little spaced out, try exercising. It's a fantastic way to feel more mentally switched on and at the top of your game.

Mood Lifts

We all know that you always look better when you feel good – a smile can make a huge difference. Given that doctors prescribe exercise for mild forms of depression, you know it makes a huge difference. The science behind this is pretty simple – exercise releases endorphins, the key chemical component of happiness. You don't even need to do a lot of work to get these benefits, with just thirty minutes of light exercise a day being enough to get your endorphins up and your sadness down. Why not swap a drive a day for a walk, or get yourself a set of small weights? If you start feeling down, or even just a little bored, spend a little bit of time working out and you'll soon notice the difference. Give yourself an extra bonus here by making sure you're getting lots of vegetarian omega 3 in your diet – flax seeds are a great place to start. Plus, taking vegetarian omega 3 regularly will help with the brain power boost too!

Posture Improvement

One way to make a huge difference to the way you look – other than losing weight – is to improve your posture. How often have you seen people slumped forward and thought how much it drags them down? Exercise – in particular, forms of exercise such as yoga or pilates – can help you improve your posture, causing you to stand up straight, keep your shoulders back and your chin high. Not only will this make you look better, it'll boost your confidence too, making sure you feel fantastic.


We've all heard it said that confidence is one of the most attractive traits. If you're a little shy or feeling down on yourself, exercise is the key. Not because it can help you change what you look like (though it can), but because it can help change your perception of what you look like. If you feel fit and healthy, you'll feel more confident in yourself. Studies show that exercise can boost self-worth and what's sexier than someone who knows their own value?

Better Sleep

Being tired can be one of the biggest drains – both on your mood and your looks. It may seem counter-intuitive to suggest that exercising more can leave you less tired, but it's true. Whilst you'll feel tired after a workout (so maybe don't schedule them in right before you're meeting people), you'll also sleep better in general, meaning your mornings won't drag you down nearly as much. A study of around 2,600 people found that exercising for just over two hours a week increased their sleep quality by 65 percent! That's a huge difference, and one you should definitely take advantage of.

For more information about omega 3's and how they help with your health and nutrition needs visit

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Healthy Moms - Parenting, Pregnancy, Health and Women's Issues
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Share a little something about yourself with other moms.
I am a Catholic mother of three beautiful children ages 1, 3 and 12. I live near Sacramento with my husband of five years, our kids and two cats. I love blogging about health and issues important to women and moms. In 2007 I created Healthy Moms as a resource blog for mothers to discuss health, family and parenting issues.
What is your blogging philosophy?
I don't have a philosophy so to speak, but I can share some blogging tips. Make sure you have quality content and you visit and comment as many similar blogs as you can. When I comment regularly my blog traffic increases considerably. Blogging isn't just about sharing information it is also about networking and meeting people with similar interests. The larger your blog network the more visitors you will have to your blog.
I have been blogging since...
September 2007

Cascia's Blog

Looking For Guest Bloggers for The Healthy Moms Magazine

Posted on March 31, 2014 at 11:50am 0 Comments

I am leaving for vacation on Saturday April 5, 2014 and need good quality guest posts to run while I am gone. The posts must follow these guidelines:


  • You can have one outgoing link to either your blog or your Google+ profile in your author bio at the end of your post, and ONLY this…

Opportunities for Serious Bloggers at Healthy Moms Social and The Healthy Moms Magazine

Posted on March 20, 2014 at 1:30pm 0 Comments

I am excited to announce that I am ready to build up a new blogging and social media team for and

My goal of reaching as many families in…


What are You Feeding Your Kids?

Posted on March 12, 2014 at 5:25pm 0 Comments

Americans are failing to read food labels properly. Today I examined some popular "healthy" foods marketed to our children and revealed the truth about what is really in them. Visit this link and share if you want to know what American children are eating today.…


Tips to Build Your Blogging Community

Posted on February 14, 2014 at 10:15am 0 Comments

Establishing a community is very important for bloggers. Joining and participating in social networks like this one and visiting and commenting on blogs every single day are the best ways to build your blogging community. But finding the appropriate blogs to comment…


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At 12:45pm on July 11, 2013, Lea said…

Work At Home Mom, WAHM, Mom Blogger

I am stopping by to say "hello" :)
I haven't been here in a while.
I welcome your friendship :)

Lea @ Mother Baby Child & Weight Loss Help

At 6:19pm on August 18, 2010, Cynthia ~ The Girlz Korner said…
Hi there from The Girlz Korner in upstate New York where you'll find light, witty and rather entertaining articles on every topic imaginable from The Little Black Dress to Making Whoopie. So if you get a chance to kick back and exhale, if only for a brief moment ... come on over and see me some time.
At 9:31am on March 25, 2010, Annie Scott said…
Nice to meet you.
I am looking forward to chatting and checking out your blog!
Have a great day!
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At 1:38am on February 9, 2010, Angela Johnson said…
I am following your blog. Since you are in CA you may be interested in mine at
At 12:18am on November 24, 2009, Krista Ballard said…
I am now following your blog! You can find mine at
At 12:05pm on June 10, 2009, Mama of 3 Munchkins! said…
Hi Cascia,

I use to live in North Highlands but that was a long time ago. Thanks for adding me as a friend. Talk Soon!
At 8:24pm on January 24, 2009, Farrah said…
Grabbed your button from Grab My Button and it's now posted at: Have a wonderful weekend!
At 5:24pm on January 14, 2009, Kate McLaughlin said…
Thank you! I'm always pleased when a fellow mom visits my site and finds it helpful. I appreciate that you let me know, too!
At 4:15pm on January 14, 2009, Tracey said…
Thanks for visiting my site. Have a great week.
At 12:50am on December 30, 2008, Annette Piper said…
G'day Cascia and welcome aboard :)

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