Monday, January 4, 2016

Buffalo Chicken Lettuce Wraps



Here's a quick recipe I dreamt up last week when I needed something that would get me several meals!

I made a crockpot full of buffalo chicken (see recipe page to learn how to make it -- bonus, it fed my husband too!)

I cooked up half a cup of dry quinoa in 1 cup of water. 

I washed some romaine lettuce leaves.

I grated up some of my favorite ever cheese - Cabot Seriously Sharp Cheddar. 

Quinoa Buffalo Chicken Lettuce Wraps were born.  

For all of my 21-day-fixers, this recipe counts as 1/2 green, 1 red, 1 yellow, and 1/2 blue!

Saturday, January 2, 2016

2015: A Year in Review

January is undoubtedly the highlight of the year.  It's hard to follow up getting married!  The morning of our flight home to NJ to kick of wedding week, we fell asleep in the airport.  Cranky and tired as we were in the tiny Grand Rapids airport, we chose to hang out and wait for our flight at a different gate, away from people so that I could finish putting together my handmade wedding ceremony programs.  When I was done I laid my head down on Ryan's shoulder and apparently closed my eyes.  We woke up to our names being called on an overhead speaker to please board the plane!

We got married on a 20 degree January day with a perfect amount of snow dusting the ground.  My bridesmaids were troopers, standing outside in strapless dresses to take photos.  I forgot my veil on the way to the church.  My stepdad had to go home and get it.  The limo driver pinned it to my hair in the back of the church.  I didn't cry walking down the aisle, but I burst into tears when my brother came to give me a quick hug before the ceremony.

I spent most of my reception dancing, alternated with taking photos and chugging ice water.  Ryan sang the words to our wedding song while we were dancing, and that was my favorite wedding moment of ours.  I had tears pouring down my face when my dad and I danced to our song (which we have had picked out for years).  There were so many important, special people there to celebrate.  I wish there had been time to sit and catch up with everyone.  Over the next 50 years of my life I plan to give back at least a full evening to each and every person who was there.  It may actually take that long to do so.




In April we honeymooned in Aruba, at the Bucuti & Tara Resort.  As a foodie, I wanted to pick all of my own restaurants and food, so we stayed at the island's #1 ranked hotel in our own bungalow, and each night we tried the best recommended dishes at carefully chosen restaurants.  We paddleboarded.  We snorkled.  We got tan (and the irish half of us got a little crispy).  We even went to the casino and made back a few dollars on the slots!
 





We rescued the sweetest little black kitty in the month of May.   After an unsuccessful trip to the Humane Society, we stopped at PetSmart.  They have a Humane Society section for adoption, and a little black cat only 10 months old named Gucci came up to the front of her cage and rubbed her head against the door.  "I'm a head-butter, please scratch my head!" read her sign.  All the other cats were asleep and uninterested.  We were sold, but you can't adopt on Sunday!  Had to come back on Wednesday.  I frantically emailed three different people on the Humane Society website, trying to "reserve" my little head-butter kitty.  We showed up Wednesday intent to take her home... and we did!  She lived in our master bath for the first few days.  She hissed at me and refused to come out of her crate.  I told Ryan we needed to take her back because she hated me.

Fast forward, she sits in Ryan's lap as soon as he comes home, and sleeps next to my head on my pillow every night.  She wakes us up when she hears the alarm.  She got Christmas toys from every one of our family members, but prefers taking branches from the Christmas tree and batting them around for hours.  She is our favorite thing in the world.



In June I finally followed my dream of becoming a nutrition and fitness coach.  During our honeymoon I told Ryan I was ready to commit my free time to helping other people build healthy habits.  At first, he was skeptical.  Now he spends Monday nights on coach calls with me.  I once asked him if he thought I should back down from coaching, if he thought I was too busy with both residency and running a part time business.  He told me if he thought I should stop he would have stopped me a long time ago -- that this is a part of me and he can see that it makes me happy.

 



I joined this team of coaches (this is about 1/20th of our team) and never knew that there was so much support and positivity in the world until I became surrounded by it.


This July I left the comfort zone of intern year and started of my second year of residency.  You don't know how much of a badass you can be until you do 8 back-to-back c-sections in one day.  You stop thinking that a 12 hour shift is long and terrible when you have to start working 24 hour shifts.  You learn that tired is now a way of life.  You also learn that, by choosing obgyn, you learn to handle every possible emotion, at every possible hour of the day, and can tackle almost anything thrown your way.  Nothing is a surprise anymore.


August brought us to the east coast for a family vacation in the Outer Banks.  This is the 17th year our family has rented a beach house in North Carolina.  I don't always get to go, and it's a hard sacrifice to make in the years when I have to work.  It is the one week every year where I feel completely at ease with no schedule, no alarm, lots of free time, the beach a few steps away, surrounded by my cousins and aunts and uncles, and the comfort of being under the same roof as my dad and brother again.



The year ended in a blur of visiting different family members each day in New York and New Jersey over our 5 days of holiday break.  We have been fortunate enough to have Christmas off for the past two years in a row, and I know the day may come where we aren't as lucky to be able to travel home for family Christmases that are so important to us.




In the past couple of days, with the arrival of the new year, I've seen a lot of statuses going up on social media telling me that "2016 is going to be my year!" or "2016 will be the best year yet!"  Some people detail their goals, and some, like myself in this post, recap 2015 and their gains and losses.

Every year you have lived has been your year.

Every year has been the best year, as long as those years keep coming.

The digit changes.  You don't.  You are you.  Don't make this your year.  Make this your life.

I hope that in this moment, you are being unabashedly, unashamedly YOU.  I hope you are choosing what to do with your time.  I hope you are spending that time acting like yourself and surrounded by people who like it when you are yourself.  I hope you are honest, with others and within.  I hope that 2016 is your year simply because you continue being you and doing YOUR thing.  Don't change, just do more of what makes you happy, do more of what you are celebrating from 2015.  I'm going to keep being married, keep loving food, keep coaching, and try to get through my residency one day at a time.  No different.  Just more of me.  Better at being me.

Happy Weekend.  

Monday, December 28, 2015

Healthy Green Bean Casserole

Last night I was out to dinner with a few other coaches.  They were all full from days of celebrating Christmas and multiple Thanksgiving-style dinners.  Each of them referenced being tired of eating green bean casserole.  I couldn't relate; I've never eaten this famed holiday dish!

I love green beans, but at home I steam them plain and on holidays my family generally sautés them with olive oil and garlic.  We're so plain.

My husband hates green beans with a passion-- refuses to eat them and asks why they are in the grocery cart whenever I buy them (for myself).  I wanted to find a healthy recipe that would make the beans taste good so that he might actually eat them!

A quick Pinterest search for ideas brought me to the Paleo Green Bean Casserole.  I made a few modifications to the recipe and will include some options in my own version below.

Healthy Green Bean Casserole

1 lb green beans - trim and cut into 2" pieces
1 package baby bella mushrooms - sliced
1 onion - cut in half and sliced thin
2 cloves garlic - chopped
2 T of clarified butter or coconut oil (v)
1 can coconut milk
1 T arrowroot or tapioca starch
salt and pepper
1/2 cup bread crumbs OR almond meal (p)

(v) = use this to make the dish vegan
(p) = use this to make the dish paleo

Start by boiling a few inches of water to steam your green beans.  Steam for 3-5 minutes.  When done, drain and rinse under cold water to stop the cooking process.


Heat your butter or coconut oil in a large saute pan and, when hot, add garlic, mushrooms and onions.  Cook until soft.


Next mix the can of coconut milk and arrowroot or tapioca starch together.  Add green beans to baking dish and pour coconut milk mixture on top.  Sprinkle with salt and pepper.


Add your onions and mushrooms on top of the green beans:


Sprinkle again with salt and pepper and bake for 30 minutes.  Sprinkle almond meal or bread crumbs on top and cook for another 5 minutes.


I have to be honest-- I have no reference point to compare this healtified version to the "real" thing, but the mushrooms and onions make this suitable for my husband, and I LOVED it.  If you're worried about the coconut flavor - don't be, it's very subtle and the other flavors take over.  I'm pairing this with roasted chicken and taking it to work for lunch all week!

Questions?  Email me @ theveggiedoc@gmail.com!

Sunday, December 6, 2015

Gingerbread Protein Pancakes


I'm a lover of stereotypical holiday flavors.  Pumpkin the fall.  Fruity in the summer.  Peppermint and gingerbread once it's Christmastime.

On the weekends that means pancakes from scratch!  This protein version of gingerbread pancakes is how I get my shakeology and second breakfast all together for brunch!

Gingerbread Protein Pancakes

You'll need

  • 1/3 cup greek yogurt
  • 4 egg whites
  • 1/4 cup oats
  • 1 scoop vanilla protein powder (I use shakeology)
  • 2 T coconut flour
  • 1 tsp pumpkin pie spice
  • 1/2 tsp baking powder
  • 2 tsp blackstrap molasses (mine is from Trader Joes)
Mix all ingredients together, pour onto a griddle -- I made 6 pancakes, 3 per serving.  And if you're wondering why these aren't pumpkin pancakes (since I used pumpkin spice) the difference between pumpkin and gingerbread is in the molasses!  

The holidays are a hard time of year to stay on track with healthy habits.  Trust me, my sweet tooth rules my brain and I have a hard time resisting temptation when there are treats everywhere and wine flowing at christmas parties!  I practice the 80/20 rule: during the week I work hard to eat healthy 80% of the time, and when holiday fun is happening, I use up my 20% of indulgence!  Recipes like these help make my breakfast clean while still enjoying some christmastime flavor.  

I want to share my ideas with EVERYONE on how to stay fit and healthy this holiday season.  

For more recipes, and 5 days of FREE healthy holiday living tips, drop your email on this form! --> http://bit.ly/1jI8Obk

Sunday, November 22, 2015

Healthified Chicken Salad



Does anyone else fall into this trap:

Pack a healthy lunch for work --> busy & stressful work morning --> by noon your healthy lunch doesn't seem as appealing as it did when you made it --> other co workers are going to the cafeteria --> you go along to see what's there --> since you're there you'll get a snack --> oh wait, but that mac and cheese and those cookies look AMAZING --> you leave with a pile of "bad" food, definitely not as nutritious as your packed lunch, but will satisfy all of your stress cravings.

You can't see my hand but it's waving way up high.  This is me, probably at least once a week especially on a night shift.  I love veggies, but I succumb to the stress eating of a resident... and I know I'm not alone.

One of my favorite parts of being a health coach is helping people find health recipes that they actually crave.  It is totally possible... I know this because last night I was seriously craving this chicken salad I made.  The original recipe is part of one of my 21 day meal plans but I tweaked it based on what ingredients I had on hand.



You'll need:

- 2 chicken breasts (I used thin sliced)
- 1 teaspoon olive oil
- 1/2 cup red grapes sliced in half
- 1/3 cup chopped apple
- 1/4 cup chopped celery (1 stalk)
- 2 green onions, sliced thin
- 2 T chopped pecans
- 1/4 cup greek yogurt honey mustard dressing*

While the chicken was cooking I chopped up the rest of the salad and mixed up my dressing.

When chicken is cooked and cooled, chop or shred, mix all ingredients together, add a sprinkle of cracked black pepper, and serve on top of romaine lettuce or in a small wrap!

*The dressing recipe I used is from a cookbook and, for copyright purposes, I cannot repost; feel free to use Pinterest or Google to find a similar recipe!  If you would like access to the specific dressing recipe, please contact me about joining my 21 day fitness & nutrition group --> bit.ly/VeggieDocFitness

Thursday, October 22, 2015

Muscle Pants


Yes, I own these leggings.  No, I did not purchase them.

I've been all about anatomy since I was 16.  I loved high school biology so much that after the pig dissection in 10th grade, I went back to help out with the dissections the next year.

Senior year of high school, I did an independent work study project where I colored in an entire anatomy coloring book and gave a presentation on sports injuries and anatomy.

I wrote to the author of an anatomy textbook asking for his advice on applying to medical school (why??) and he sent me back an update copy of his text.  Too bad it wasn't Gray or Thieme, could have saved me a couple of bucks.  

In college I took a comparative anatomy course where we dissected sharks and cats and birds.. oh my!

Then I had the bright idea of becoming a doctor... specifically an osteopathic one... when, as students, we spent 3 hours a week in lab fixing each others' bones and muscles.

And now I'm a surgeon, of sorts.  Anatomy is kind of my thing.

So, I don't know why I was surprised that my mother-in-law and sisters-in-law left this anonymous gift of muscle pants in my pile of bridal shower gifts last November... but it got a LOT of laughs.

The muscle pants are almost one year old and they are making a star appearance in my November "Beat the Feast" Bootcamp.


In preparation for Thanksgiving indulgence I'm working with anyone and everyone who wants to keep moving and eat clean -- to make room for all the pie, of course -- BUT there's more.


  • Daily recipe posts- including crock pot meals and 20 minute dinners -- because I know my resident friends don't have more time than that and neither do my busy mom friends!
  • A personalized nutrition consult and meal planning session for every member...
  • ...AND "Muscle Pants Meredith" videos -- in the muscle pants -- teaching you perfect form and why our bodies benefit from lifting and moving properly during workouts!  


These videos are already in the works and I'm pumped to share them-- sign up, choose a workout program, and you're in!  Here's the link --> bit.ly/VeggieDocFitness.

If you've ever been considering workout out with me, now is the perfect time.  It's during these colder months that we move less, eat more, and pack in the holiday treats.  I'm trying hard to stay ahead of the winter slump this year-- I want that for everyone!

We start November 2nd!

Tuesday, October 6, 2015

Chili Weather

This past weekend I enjoyed the rare and wonderful three day weekend.  I had taken Friday off to travel and after a change of plans ended up staying home for the whole weekend.  It was glorious!  

I visited our brand new Trader Joe's for pretty flowers and did some decorating:


I went to lunch with a good friend who I didn't see all summer and walked around Art Prize:

I got to FaceTime with my nephews and their Halloween Gingerbread House:

I found a cute little round pumpkin at the apple orchard:

I took out some homemade winter wear for a freezing cold morning walk:

I tested out a new workout program and LOVED it:

And, finally, did a crap ton of cooking and meal prep on Sunday.

Sunday is my main meal prep day of the week.  Whether I get up early and get it all done, slowly work on dishes and prep throughout the day, or cook up a storm after a weekend shift, I make it work.  If this doesn't happen, our healthy eating suffers during the week.  

All this talk of chilly weather and pumpkin picking meant only one thing: Turkey Pumpkin Chili.  

I started with the chili
  • 1 small red onion and 2 cloves of garlic chopped and sauteed in olive oil
  • Add 1 lb of ground turkey to onions and garlic and cooked until browned
  • Then add 1 cup chopped bell pepper and 1 chopped jalapeno + cook for 5 minutes
  • Stir in 1/2 cup pumpkin puree, 1 can rinsed great northern beans 1 can diced tomatoes, and 1 cup veggie or chicken broth. 
  • Spice it up with 2 T chili powder, 1.5 tsp cumin, 1 tsp salt, 1/2 tsp black pepper, and a sprinkle of cayenne pepper. 
  • Simmer for 30 minutes, stirring occasionally.  


Baked in a cast iron skillet:


The finishing touch?  I had roasted a spaghetti squash earlier in the week to save it from going bad with the intention of mixing it in with something.  It's so versatile and goes well with everything!  So I decided to serve the chili on a bed of spaghetti squash topped with some plain greek yogurt.  


Happy Fall, Y'all!

Sunday, September 20, 2015

Carrot Apple Spice Muffins


These muffins are one of my favorite things to make in the fall.  They just so happen to be vegan and gluten free, but are delicious!  Your kitchen will smell amazing!  Two of these muffins makes a great on-the-go breakfast.

You'll need:
- 1 cup brown rice flour
- 1 cup coconut palm sugar
- 1/2 scoop vanilla protein powder (I use perfect fit or shakeology)
- 1 tsp salt
- 1 tsp baking powder
- 1 tsp baking soda
- 2 Tbsp. flax meal
- 1 tsp. cinnamon
- 1/2 tsp. nutmeg
- 6 Tbsp. water mixed with 2 additional Tbsp. flax meal
- 1 cup unsweetened applesauce
- 1 cup shredded carrots
- 1/2 cup olive oil
- apple butter for topping (optional)

Mix the dry ingredients, flour through nutmeg, together.

In a small bowl, whisk together water and flax meal and set aside.

In another bowl, combine applesauce, carrots, and olive oil.

Add the water/flax mixture to the wet ingredients.

Pour wet into dry ingredients and mix until just combined.

Pour into muffin cups (I use these silicone reusable muffin liners) and bake for 25 minutes.

Let muffins cool completely, then top with apple butter and serve!

Fixers: 2 muffins = 1 yellow


Sunday, August 30, 2015

Kitchen Sink Spaghetti Squash

Last weekend I pulled a sad, lonely spaghetti squash from the back of my fridge.  It's been neglected for a few weeks, and since they don't spoil quickly, I didn't rush to use it.  When I cut it open, one side looked great and the other side looked... yucky.  So I roasted the good half and planned to use it sometime during the week.

Well that never happened either.  So yesterday in an effort to clear the fridge to make room for an upcoming grocery trip, I make a quick, throw-everything-in-this lunch.... and it was AMAZING!



You'll Need:
  • Ground Turkey
  • Olive Oil
  • Salt and Pepper
  • Veggies
  • Pre-roasted Spaghetti Squash
  • Goat Cheese (or cheese of your choosing!)


Directions:

1. Heat olive oil in a saute pan

2. Add ground turkey and cook until browned throughout, then set aside in a separate bowl

3. Add veggies to the same saute pan and cook until softened.  I used:

  • Zucchini
  • Cherry tomatoes
  • Spinach
4. Add roasted spaghetti squash to your veggies.  You may have to break it up with a fork to get it to mix in well, and I added a little more olive oil at this point. 

5. Add back your ground turkey. 

6. Serve, with a sprinkling of goat cheese or anything else you think would taste good on top!

So easy and this was delicious, now it's an actual recipe I will use! -- You can roast the squash on a night when you're cooking something else to save for later in the week.  No fuss!


Wednesday, August 26, 2015

Dinner Ideas and Prep Tips

Today I want to talk about DINNER. 
I find this the hardest meal to plan because usually it is more time consuming to put together, and by the end of the day I can be too tired or still too busy to do it well. 
Here are some suggestions on what to make and how to prepare for it ahead of time

1. Stuffed peppers: 

 
 
Ground meat, quinoa, or brown rice as your base.  Add in sauteed veggies of your choosing, garlic, maybe mix in some tomato paste. Sometimes I toss in chopped almonds or sunflower seeds for crunch.  Layer your filling with some cheese and cook in the oven. 
 
Prep:
- Cook ground meat, rice, or quinoa on the weekend and store in fridge.
- Chop veggies ahead of time and store in the fridge.
- Slice tops off of peppers and deseed ahead of time, store in fridge.  
 

2. Sauteed chicken sausage, peppers, and onions:  
 
 
This is a once a week happening in our house.  Slice chicken sausage and saute or bake.  Slice onions and peppers thin and saute and bake.  Mix together in a pan and serve
 
Prep:
- I keep sliced onions and peppers in a baggie in a freezer in the exact portions I will need them for this meal.  Add them to the pan when ready and you're done.  Alternatively, you don't have to freeze them, just keep them in the fridge.  

3. Pasta Primavera: 
 
Cook some whole grain pasta, and while water is boiling, saute veggies in olive oil and garlic.  When pasta is done cooking, add it to the veggies and mix to coat pasta with the olive oil and garlic.  Serve with grated Parmesan cheese and a sprinkle of fresh basil or parsley.  You can add grilled chicken if you want!
 
Prep:
- Chop your veggies and store ahead of time, and I always throw in some baby spinach for extra greens.
- Cook chicken ahead of time on the weekend in a big batch and slice just before serving to add to pasta.  

4. Burgers (or chicken or shrimp or steak) and veggies: 
 
 
Turkey, beef, or bison burgers (or veggie) with a side of roasted veggies.  Maybe add corn on the cob if you want, or grilled or baked sweet potato fries!  We also have this at least once a week.  We use Bubba turkey burgers that can be cooked straight from the freezer to save time.  I usually serve with zoodles, steamed broccoli, or roasted asparagus. 
 
Prep:
- If using ground meat to make your own burgers, make a batch on the weekend, freeze some for another day and store the others in the fridge. 
- Chop veggies ahead of time and store in fridge.  If you want to grill your veggies, throw them in a big ziploc with olive oil and spices to marinate!
- Slice sweet potatoes into rounds or wedges and save in a ziploc bag.  

5. Taco Salad: 
 
 
First of all, google homemade taco seasoning and find a recipe you like.  Get those spices, and make a seasoning batch.  No more of those grocery store packets of seasoning.  Half the stuff in there is crap I can't pronounce.  Make ground beef (or rice and beans) and add the seasoning.  Gather salad ingredients such as romaine lettuce, bell peppers, corn kernels, tomatoes and make a salad with your seasoned ground meat or beans.  Top with salsa and either avocado or queso fresco (feta is a really good alternative to queso fresco). 
 
Prep:
- Make meat ahead of time and store.
- Chop veggies ahead of time.
Are you seeing a trend here?  Dinner should be primarily a protein source and veggie source, and many of these things can be prepped ahead of time so that you just have to cook and assemble.  I often pick 3-4 protein sources a week and get an assortment of vegetables.  Then I just create combinations.  You can have grilled chicken and veggies.  Seasoning can go a long way to make what seems like a plain dinner really tasty! 

Other ideas:
- Scrambled eggs, roasted sweet potatoes (or squash) and a green veggie


- Veggie and chicken quesadillas with whole grain tortillas, chopped veggies, shredded chicken, and cheese made in a saute pan just like a pancake- cook on one side then flip carefully!

- Diced chicken cooked in garlic and olive oil, mixed with sauteed zucchini and corn. 

- Baked Pork Chops with a yummy sauce and roasted Brussels



Visit the Recipes section of this blog for TONS of other ideas (they're just not as quick to make!)

Tuesday, August 11, 2015

Run-Walk-Run Training


I'm partway through week one of my half marathon training schedule, and I'm adjusting to a new approach.  My calves and feet took a beating during my 10K training in July, likely from being on my feet all day, sometimes in killer heels.  And let's be real: my mileage base during residency is nothing like it was in medical school when I trained for full marathons without so much as a sore calf let alone injuries.

I'm walking.  Well, part time.

I noticed something a few weeks ago when I was running at home in Grand Rapids.  A lot of times on my runs I take my iPhone along for photo opportunities.  I stopped every so often to take pics and then would pick up the pace again.  Those runs lasted so much longer-- not because I was using up time taking pics -- but because the breaks were giving me way more energy and incentive to keep going.  I'd return home happy, smiling (though sweaty) with some more miles and photos logged, ready to go again the next day.

I remember reading about the run-walk-run method years ago when I started running long distances.  At that time I was easily covering my miles running continuously and didn't give the method much thought.  But these days I'm more easily fatigued and more injury prone.  Basically I'm not 22 and getting 8 hours of solid sleep anymore.  Ironically, what I have been doing by walking and taking photos on my runs is actually helping me!  I'm run-walk-running without realizing it!


Why take walk breaks?

  • I notice that when I go back to running after a walk break, I'm stronger, faster, happier to push myself.  That's because during the walks, the body has time to release the oh-so-coveted endorphins that we all hope to experience when we workout.  
  • Less fatigue -- both acutely and chronically.  You'll be more willing to finish the miles than crap out early if you're getting a break, and your body will be less tired the next day, will recover faster, and better prepared for the next run.  
  • It battles mental block.  No one likes to think about the miles and miles ahead of them; breaking up the run into segments seems much more manageable.  I often think to myself "you just need to get to that tree... to that mailbox... to that driveway" and just by breaking up the run I avoid hitting a mental wall.  
  • Less injuries -- self explanatory.  Less impact means lower incidence of stress fracture, plantar fascitis, runner's knee, etc.  This is especially important if you haven't been running for a while or are increasing your distance.  
How to do it?
  • Everyone has their preferred method of creating these run-walk-run intervals, here are some suggestions:
  • By elevation: Walk the hills and climbs, run the flats and downhills. 
  • By ratio: Using either time or mileage, find a ratio that works well for you
    • 2:1 (ex: 6 minutes : 3 minutes, or 2 miles : 1 mile)
    • 1:1 (ex: 5 minutes : 5 minutes, or 1 mile : 1/2 mile)
  • Run one minute of each mile.
  • Run one song on the playlist, walk the next -OR- run two songs and walk the next.  (This is my preferred method because I don't have to time or measure distance obsessively.)

My favorite part of this is feeling strong during each of my run segments instead of slowly losing steam across a continuous run.  I also am hoping to get to race day without injury.

Don't want to walk?  This can totally be adapted to a run-jog-run format as well!

If you want to train for free for the Grand Rapids Marathon with me via virtual training group on Facebook, click here to fill out the sign up form:  http://bit.ly/1TmPG3j