How Not to Die! by Michael Greger

!!!!!!!!t.I wholeheartedly recommend this book to EVERYONE I know and care about! So of course I sharing it here is a must! I trust completely in Dr Michael Greger.

Dr Greger (Food As Medicine, and instant best seller How Not to Die) This man is an amazing advocate of human beings! According to Dr Greger, we each have a big responsibility to feed ourselves and our families the most nourishing foods that can keep us living well, well into our years, and avoid all of the troublesome, yet avoidable Western diseases, such as many cancers, heart disease, diabetes, Alzheimer's, arthritis, and the other many inflammatory diseases. His book was just released in December and is already being translated into many languages!

Dr Greger, author of How Not to Die's An Anatomy of How Not to Die

On Amazon.com, you can even "look inside"...there are a lot of pages that you can read through before you buy the book, but having the whole thing at home, may be the nutrition bible for health and happiness forever more! Plus, every dollar made from book and all of Dr Greger's DVDs goes to charity

Here is a random collection of posts in which I have cited or often discussed Dr Michael Greger! I am so very grateful that he has compiled this amazing book for all to learn the way to beautiful health!

COMMENTS: Please come back and share here what you enjoy most about this book! Comments on my posts help more people to see the post, and therefore, more people will see this awesome book! Though my impact on health, compared to Dr Greger, is quite small, I want to help too, as much as I can! Have a great day!

Quick and Creamy Kale Couscous Gets 9 Check Marks off Dr Greger's Daily Dozen!

Quick and Creamy Kale Couscous is super easy, nutritious, and delicious! Prepare the dish in 5 minutes and enjoy it all week!

Quick and Creamy Kale Couscous gets 9 Check Marks off Dr Greger's Daily Dozen!

Quick and Creamy Kale Couscous

1 cup whole wheat couscous

2 handfuls kale, ripped, stems removed

1/4 cup walnuts, broken in small pieces

1/4 cup flaxseed, ground

6 dates, pitted, chopped

1 cup black beans, in juice

3 Roma tomatoes, chopped

tsp black pepper

1/2 lemon, squeezed

balsamic vinegar (optional)

Start with dry couscous in your serving bowl. Cover couscous in bowling water, top with kale, cover, and let sit for at least 3 minutes (this will cook the couscous!). Chop dates and tomatoes. Combine all ingredients, and enjoy!

Serve with a side of blueberries and a glass of water, and follow your meal with a brisk walk for a dozen check marks from Dr Michael Greger's Daily Dozen!

I'll also share here, one of Dr Greger's newest videos, which by the way made me cry! Tears of complete admiration and gratitude for all that Dr Greger and his nutritional research team do for the health of the world!

BEHIND THE SCENES AT NUTRITIONFACTS.ORG

Loads Dr Greger's Daily Dozen Checklist Recipes

Loads Dr Greger's Daily Dozen Checklist Recipes

Dr Greger's Daily Dozen Checklist is a wonderful tool that can quickly and easily help anyone get healthier!

After reading How Not to Die, I began focus even more on eating the foods recommended by nutrition research for optimal health. After a year or so, I started actually tracking my food intake with Dr. Greger's checklist. For the first few months of tracking, I averaged 20 out of 24 check marks, meaning that I was meeting most of my requirements, and eating healthier than ever before!

As soon as I saw my first 24 out of 24, I was hooked! So, from that day (11/01/17) forward, I decided to aim for 100%! Sometimes I have to complete my missing check marks before bed. My odd food combinations at the end of the day can be entertaining. Tonight, for example, I had a 1/2 c frozen cherries and 2-3 large leaves of kale (equivalent of 1 c raw), 1/4 c hummus, and some pistachios. For several months now, I have averaged 23 out of 24 check marks! Meeting the exercise requirement every single day is my biggest challenge, and slowly but surely, I am getting there! 

I LOVE that I am actually eating beans and greens EACH day, more fruits and vegetables than EVER before, and flaxseed and turmeric EVERY single day! Also, having some berries and nuts on a daily basis is exciting because these are foods I love and value, but couldn't say I definitely ate them daily in the past. My family is not quite getting all their daily check marks, but they are doing great, eating lots of beans and greens...mostly with smiles on their faces :). As time goes by, their intakes are improving as well!

So here are some recipes that can help YOU get YOUR check marks! Enjoy!

Recipes to Help YOU with YOUR Dr Greger Daily Dozen

SOUPS
Creamy Carrot or Cauliflower Soup
Madras Chili
Easy Egyptian Stew

ITALIAN and MEXICAN

Spicy Vodka Pasta
Meatless Meatballs
Cheesy, Meaty Lasagna
Oil-Free Bruschetta
MEXICAN CHECK MARK RECIPES

DRINKS 
Super Juice 
Mango Recovery Smoothie
5-Checkmark Spicy Ginger Latte (how could I forget?)
Snow Day Hot Cocoa
Power-Packed Ginger Ale

SWEETS
Cherry Lemon Bars
Orange Almond Biscotti Balls
Crunchy Pumpkin Spice Cookie Dough
Healthy Fudgy Brownies
Banana Bread


FUN EXPLANATION OF DAILY DOZEN

COMMENTS: Do you use a daily Dozen app? What check marks are hardest for you to get? Do your kids keep track? Have you made progress in your totals? What tricks do you have for getting everything in? Do you have the cookbook? What's your favorite recipe?

This Dude is Awesome!

I love how science and research can answer many questions, and I base my nutrition, fitness, and wellness advice on hard data! Dr Michael Greger, MD, of www.nutritionfacts.org is AWESOME! Dr Greger concisely and visually convinces his viewers of the often fabulous benefits of whole foods, and also dispels harmful, and often all too common myths about health and nutrition.

Here are Dr Greger's more than 1500 health topics! Watch some videos and be motivated to make some changes! Enjoy! And thank you kindly, Dr Greger!

Beans are super-nutritious!

This video explains one more awesome benefit of BEANS!

Check out the awesomeness of dates (a key nutrient in many Laraball recipes!)!

Watch this one and I bet you'll start drinking a glass of water, first thing in the morning, as well as teaching the habit to each of your kiddos!

More on HYDRATION here :)

COMMENTS: What did you learn from one of Dr Greger's videos? There are so many that I still want to watch and learn from!

Plant-Based Diets are Powerful!

When you have some time, these are two awesome videos, well worth the time, from Dr Greger, a physician who gets to the bottom of nutrition research, and with some humor, makes the amazing-ness of a plant-based diet super-clear!

Uprooting the Leading Causes of Death

This video focuses on studies published no earlier than 2012 in peer-reviewed scientific medical journals. "Dr Greger offers practical advice on how best to feed ourselves and our families to prevent, treat, and even reverse many of the top 15 killers in the United States."

Here he shares the report that eating the amount of FIBER in just one cup of oatmeal per day, decreases our risk of death by as much as running four hours per week!

Here is an summary of the second video: "Dr Greger has scoured the world's scholarly literature on clinical nutrition and this brand new live presentation on the latest in cutting-edge research on how a healthy diet can affect some of our most common medical conditions."

More than an Apple a Day: Combating Common Diseases

This is another post about Dr Greger and his awesome videos (he's made hundreds!). These two video links are each around an hour, while most of his videos are only a few minutes long.

Now you want a way to get lots of veggies? Try this!

Rainbow Veggie Lasagna

This is Raise the Roof Sweet Potato Lasagna from the Engine 2 Diet!

Check out 5 Reasons to Make Your Meat Portions Small!

Dr Greger's Daily Dozen App!

The Daily Dozen App!

This Android and iPhone app (or a simple handout I have prepared) encourages users to eat as much of their Daily Dozen as possible! I have tried to eat these foods ever since I read How Not To Die, as soon as it came out, in 2015. Even before that, we were all trying to eat our fruits and veggies, and eat our beans and greens and nuts and berries! However, this app increases intake more than abstract, lofty goals of eating healthier! See also, my SMART goals post, for help creating goals with which you can evaluate your progress and meet your challenges!

We have an opportunity to try to eat as many servings as possible from these wonderful food categories each day!

It's a very positive and motivating habit to keep!

Positive, because we don't get an X for eating a burger or a candy bar! We get credit for what we do eat, and no shame for eating an unhealthy food.

On Android, you can see your efforts over time by clicking on the small graph at the top, as well as see your "streak" for meeting the requirement in any food group. For example, I have had my serving of berries for the last 23 days! See update below :)

Please email me if you want a PDF for the handout, since I cannot attach it here. I will send it right away!

Fun Fact: when helping a friend install the iPhone app, she said "wow! I've never seen an app get 5 stars!" I don't know how reliable this statement is, but she was very impressed with the score!

COMING SOON: Many Check Mark Recipes!

Added because, why not? Me and Dr Michael Greger, yeaah! And my friend,Theresa, aka "the local Dr Greger" :)

UPDATE as of 3/4/26: 2,840 Days and Counting! 🍓

But my "streak" includes some make-up days! My son and I actually disagree on my "streak logic." He thinks my "make-up" rule is cheating, and a tracker should show exactly what happened that day. But I look at it a little differently. I say it is about the big picture! If I miss my berries on Tuesday, I just have two servings on Wednesday to make it up! To me, the "Daily Dozen" isn't about getting a perfect daily checkmark tally—it’s about the total nutritional "win" and making sure these incredible foods get into my system as often as possible.

Whether you hit every mark or just aim for a 3-day streak, the point is to enjoy the journey. Just try your best and fuel your body with the healthiest foods in the world! 😊

It’s about the habit of health. 

Don't get hung up on a "perfect" day. The goal is progress, not perfection.

Challenge: Can you hit a 3-day streak this week? Give it a try! You've got this!

7 Simple Breakfast Cookie Recipes with 3 or More (mostly more!) Dr Michael Greger Daily Dozen Ingredients

Happy Saint Patrick's Day! I was hoping to share a lovely reuben sandwich made with tempeh and homemade rye bread today! SIGH. Tasty, so hopefully it'll be coming soon!

Instead, I have 7 Simple Breakfast Cookie Recipes with 3 or More (mostly more!) Dr Michael Greger Daily Dozen Ingredients! So they are of course free of sugar, dairy, oil, and salt!

You read that right - cookies for breakfast! These recipes are a simple way to get your day started, or snack on all day long! They each contain just a few ingredients, and are packed with nutrition! Enjoy!

As far as Dr Greger Daily Dozen check marks go, these recipes all have whole grains and fruit, most have flax, nuts, and spices, some have berries, and one even has veggies!

Pumpkin Spice Cookies
Chocolate Brownie Muffin Top Cookies
Raspberry Kiss Muffins (could make cookies!)
Healthy Cranberry Cookies
Apricot Crinkler Cookies
4-Ingredient Nut-Free Banana Breakfast Cookies
Peanut Butter Banana Crunch Breakfast Cookies

• Make a batch or two and freeze some, or eat them fast!
• Healthy ingredients mean there aren't the usual preservatives make bakery last a long time.
• If a recipe lacks flax, add some! You'll never taste the difference, and you'll be adding powerful nutrition!
• A few recipes contain non-dairy chocolate chips, but please note that chocolate chips are a processed food that contains sugar, so they should be added with care. They are always optional!

If you enjoy a recipe, please share and like on Facebook :) THANK YOU!

Healthy Fudgy Brownies - Simplified!

If you've already tried Peanut Butter Brownies, this recipe won't taste any different. The difference is that THIS RECIPE is EVEN HEALTHIER! I've included some previous text, since it highlights dates!

Like I often say, these are so healthy you could eat them for breakfast! In fact, that is exactly what my 10 yr-old daughter did! She said, "I had to remind myself that these were healthy, so I would stop eating them!" (she actually makes very healthy choices, but that's what she said).

Peanut butter and walnuts are healthy fats, and cocoa has it's own exhausting list of mental and and other health benefits! 

Dates rock! Check out: Dr Greger's endorsement of dates as a healthy food. In a nutshell: a worry is that dates (mostly sugar) may raise our blood sugar, raise our triglycerides, oxidatively stress our bodies, and make us fat. According to recent studies: DATES are FANTASTIC for us! Dates have no effect on triglycerides or weight, and improve antioxidant stress levels. One study proposes that dates may be an almost IDEAL food with their many essential nutrients and health benefits!

Speaking of Dr Greger, this recipe will help you achieve 5 delicious check marks on Dr Greger's Daily Dozen Checklist!

Healthy Fudgy Brownies

1.5 c black beans (or 1 can, drained, rinsed)
3 c pitted dates (60 dates if you're counting!)
2 c walnuts*
1/2" fresh turmeric (or 1/2 tsp)
1/2 tsp cloves
1/2 tsp cinnamon
2 t vanilla
1/2 c ground flaxseed
3/4 c unsweetened cocoa
1.75 c water

In a strong blender, such as a Blendtec or Vitamix, combine ingredients. Add water, 1/2 cup at a time, pulsing between, until mixture is smooth. Line a 12x18" baking sheet with a silicone baking sheet. Alternatively, use several silicone pans (Last time I used a 9x9 square pan, a bread pan, and an 8" round pan to use all the batter). Spread batter about a half inch thick on baking sheet. Bake for 40-50 min at 400 degrees F (convection: 30-40 min at 375). Enjoy!

Gently cut while warm, with a serrated knife.

*Walnuts are healthiest, and one of the least expensive, but probably any nut will work!
**water helps with mixing, but if you omit that last cup of water, or some of it, brownies will be less gooey in the middle.

These are delicious piping hot from the oven! SO YUMMY! AND even tastier the next day...if there are any left!

COMMENTS: What is your favorite dessert? Have you tried a healthy version? Is there a recipe you would like me to try to convert, sweet or savory?

Previous directions (in case this is what you prefer):
In a food processor, combine nuts, dates, spices, beans, and vanilla. Add water, 1/2 cup at a time, pulsing between, until mixture is smooth. In a large mixing bowl, combine mixture with remaining ingredients (flaxseed, cocoa, peanut butter) until smooth. Optional, add up to 1 c additional water**. Line a 12x18" baking sheet with a silicone baking sheet. Spread batter about a half inch thick on baking sheet. Bake for 40-50 min at 400 degrees F (convection: 30-40 min at 375). Enjoy!

Free Naked Food Magazine, and Vegan/Vegetarian Stuff Popping Up Everywhere!

Happy birthday to me :) It started with a Smooth Banana Bread birthday breakfast! A many Dr Greger check mark recipe!

He even made it to my birthday celebration; see on the cardboard: Dr Greger on a computer saying "Eat More Plants!"

You can celebrate too, by taking the opportunity we all have to get a FREE 2-year digital subscription to a new Whole Foods Plants Based magazine: NAKED FOOD MAGAZINE! This magazine is associated with Dr Campbell, The China Study, and an awesome plant based initiative called PLANTPURE NATION. You may also like to buy a paper subscription to the magazine, and The Plantpure Kitchen, which I'm sure has awesome recipes! You can also look for their meal starters which are reasonably priced, and I want to try soon! Note, THERE IS NO PURCHASE NECESSARY to subscribe digitally. CLICK HERE TO SUBSCRIBE!

NAKED FOOD MAGAZINE

Next, I want to share a fun collection I've been accumulating. They represent a sign of the times - plant base whole foods are catching on! Check out the captions if the photos are too small to see. Enjoy!

"Everything's organic, authentic, fair-trade, and locally sources! Are you vegan? You seem vegan..." in Strawberry Shortcake #2 Comic.

"Worms!" Catina yelped. "You know I'm vegetarian!" "They are not real worms," Houndsley assured his friend. They only look like worms. They are made of tofu." in Houndsley and Catina by James Howe.

This was from the 2/12/17 Simpsons episode (my hubby watches ;) ). There was TOFU BELL, KENTUCKY STEAMED CHICKPEAS, and more! in "Fatzcarraldo".

Lego Magazine: "Does it come with seaweed? I'm a vegetarian."

If you live in Cleveland, OH, here is a flyer for my next classes! Monday, FEB 20, for Let Food Be Thy Medicine, and FEB 28, for Fueling Your Young Athlete! Please email if you're interested! It's always so much fun, and everybody learns some things, and gets some new ideas and motivation to be the healthiest they can be!

My dear hubby (and kiddos :) found vegan cupcakes to celebrate at Vegan Sweet Tooth! Delicious! Absolutely a treat - we were all knocked out by the sweetness :) Chocolate raspberry, strawberry shortcake, chocolate salted caramel, vanilla, and some interesting sort of lavender flavor :) Also, some ginger turmeric tea! And other cool stuff from family and friends. I'm such a lucky girl!

Cranberry Toast Snack and Top 3 Reasons to Eat Cranberries

Cranberries are a superstar in the world of nutrition! Loaded with anthocyanins (the pigment in red, purple, and blue plants), they help our bodies stay and get back to awesome! In the lab, anthocyanins have been found to keep FAT from growing in the liver*, as well as protect us from CANCER in the liver, brain, colon, lung, mouth, ovary, prostate and stomach!

One great way to eat cranberries, is as a sauce -- try Tangy Sugar-Free Cranberry Sauce!

Here is a delicious snack:

Cranberry Toast Snack

Sprouted grain toast

Natural peanut butter or almond butter

Tangy Sugar-Free Cranberry Sauce

This contains about 5 Dr Greger Daily Dozen Checkmarks!

1) whole grain, 2) nut butter, 3) berries, 4) other fruit (orange, dates), and 5) cinnamon

Enjoy!

Did you know you have to eat 26 CANS OF CRANBERRY SAUCE (processed) to get the anthocyanins in ONE cup of whole cranberries? Tangy Sugar-Free Cranberry Sauce recipe calls for 3-4 cups of cranberries. That is as much anthocyanin as one might get from processed cranberry sauce in a whole lifetime (assuming one eats it just during the holidays...like most people I know)!

Cranberries are also one of the top ranked fruits in terms of antioxidants. There are almost as many antioxidants in cranberries, as there are in blueberries, and you would have to eat 5 and a half apples to get the amount of antioxidants there are in one cup of cranberries.

Tangy Sugar-Free Cranberry Sauce

*Liver disease is more common than you might think. ONE IN THREE adults have non-alcoholic fatty liver disease :( Avoiding cholesterol and sugar may help to prevent this deadly condition, as well as consuming foods high in anthocyanins, like cranberries!

Please check out Dr Greger's Videos (and cited resources) for more detailed information :)
Cranberries vs Cancer
Which Fruits Fight Cancer Better

Madras Chili and other Yummy Lentil Recipes!

I LOVE Indian food! My husband introduced this cuisine to me on our first date :) This Madras Chili recipe is so simple and satisfying!

Before I was completely vegan, I used to sometimes eat the convenient product, Madras Lentils, made by Tasty Bites. Unfortunately, it contains a very small about of cream and butter (there are only 10 mg of cholesterol). Traditional Indian food consists of many truly amazing vegetarian dishes! However, they often contain a bit of dairy :( So, here is my dairy-free recipe:

Madras Chili

3 cloves garlic, minced (1 Tbsp)

1 onion, chopped (1 cup)

1 Tbsp cumin

2-3 tsp chili powder (3 tsp = 1 Tbsp)

1 tsp turmeric

dash of pepper (as much as you like!)

1 c dry lentils

4-8 c water*

4 c tomatoes, diced (2 cans)

2 c black beans (1 can)

Heat a large pan for a few min before adding any food. Optionally, saute the onion and garlic for a few min, then add all other ingredients, and bring to a boil. Otherwise, skip saute, and combine all ingredients, and bring to a boil. Lower heat and cook uncovered, stirring occasionally. See timing below*.

*Water quantity:

For 8 cups, simmer 90 min.

For 6 cups, simmer 1 hour.

For 4 cups, set INSTAPOT** to manual for 10 min.

**I'll do a post on the Instapot, a pressure cooker, one of these days. It's a super-speedy way to cook beans, rice, potatoes, soups, and more!

Of course I want to mention Dr Greger's Daily Dozen :) This recipe gets 3 check marks: beans, non-green veggies, and spices. There is also water, but it doesn't count, since it isn't in "beverage form".

Besides being in this recipe, what do chili powder, cumin, and turmeric have in common? It's salicylic acid, the main active ingredient in ASPIRIN! And CUMIN has the most! Watch this fabulous nutritionfacts.org video!

PLANTS with ASPIRIN ASPIRATIONS

PS: In case you ever wondered, lentils are the best option from the beans and lentils group, according to Dr Greger :)

Here are some other lentil recipes to try:

Hearty Lentil Stew

Easy Lentil Tacos

Tricky Traditional Lasagna

COMMENTS: Do you make any awesome Indian recipes? I'm working on a tikka recipe, and I would love to make some vegan Palak Paneer :)...I think www.pcrm.org has a recipe!

The Longevity Connection: Plant-Based Protein, Calorie Density, and Aging

Almost every time I tell someone I eat a plant-based (or vegan or vegetarian!) diet, I get asked the exact same question: "How do you get your protein? Do you get enough?"

As an active athlete who has run thousands of miles (in November I took 128,893 steps in ONE day!) and lifts weights a couple of days a week, I can confidently tell you: absolutely. Not only do I have enough fuel to sustain my workouts, but I have boundless energy, avoid illness, and feel genuine joy. I go to bed satisfied each night and wake up excited for the new day—in fact, my passion for nutrition gets me out of bed bright and early every single morning!

So, let's talk about protein and how it directly ties into longevity and anti-aging.

This Cactus Formation called the "Michelin Man' is 150 years old!

The 11 Mechanisms of Longevity

Did you know there are 11 known mechanisms of aging? Therefore, is we slow down these 11 pathways, we slow down aging! Research shows that limiting your protein intake to the Recommended Dietary Allowance (RDA)—which is 0.8g per kilogram of body weight—is incredibly powerful. Even more importantly, sourcing that protein primarily from plants is your best bet. In fact, limiting protein is the ONLY lifestyle facter that has been shown to activate all eleven of these anti-aging pathways!

At a Glance: limiting protein intake to 0.8g/kg body weight:

• Reduces Damage: oxidation, inflammation, glycation.
• Supports Repair: DNA repair, mitochondria, stem cells.
• Optimizes Signaling: hormones, immune system, epigenetics.

 

The Power of Reduced Caloric Intake

Last night, my husband and I had a lovely dinner with some old friends. During our visit, they joked about how they don't eat very much. I wish I had thought to tell them right then that reduced calorie intake is actually a proven mechanism of longevity! It has been heavily documented in animal studies and shows promise in humans. Eating nutrient-dense, plant-based foods naturally helps you manage your calorie intake without feeling deprived.

Dr. Greger’s Anti-Aging 8

To take your health a step further, I highly recommend looking into Dr. Michael Greger's "Anti-Aging 8"—a specific list of eight foods and lifestyle habits designed to boost your longevity and keep your body thriving as you age.

1.       Nuts: Beneficial for heart and brain health.

2.       Leafy Greens: Support vascular and cognitive protection.

3.       Berries: Help combat inflammation and support cellular repair.

4.       Spermidine: Found in tempeh, mushrooms, and wheat germ; it aids in cellular repair.

5.       Quercetin: Present in onions, apples, and kale; it helps clear senescent cells. These are old cells that aren’t dead, but do us no good, also called “zombie cells” that promote aging.

6.       Fasting: Activates AMPK, promoting cellular health.

7.       Intermittent Caloric Restriction: Supports NAD+ levels for cellular energy and DNA repair.

8.       Gut Health: Promotes the use of prebiotics (fiber!) and postbiotics (products of your microbiome) for digestive health.

Your body is designed to heal and thrive when given the right tools. If you are interested in diving deeper into your own health, optimizing your protein, or exploring anti-aging nutrition, I would love to help.

Damien, the farmer who was planting herbs at the JW Marriott Garden, explained that the hotel restaurant uses some veggies they grow here, and all the herbs they use to flavor their cooking, as well as gorgeous, edible flower garnishes.

Ready to feel your best? Contact me today to schedule a virtual or in-person nutrition and wellness consultation!

Live in Mayfield area? Consider coming one of my upcoming classes!

🎉 Happy Birthday to me! 🎂

I was awake bright and early in Phoenix (thanks to the 2-hour time difference from Cleveland and just pure excitement for the day!) and instead of tossing and turning in bed, I wanted to share my birthday wish with all of you.

My absolute passion in life is empowering people to heal themselves and reach their peak wellness. My worldview says our actions are helping God heal us! But no matter what your worldview, I share evidence-based recommendations. It's all about the science!

When thinking about what I want for my birthday, I realized the best gift would be connecting with and helping more of you!

🎁 My Birthday Request:

If you have a quick moment today, I would be so honored if you chose to do one (or more!) of the following:

• 👍 Like or Follow my Fresh-You Nutrition Facebook page.
• 💻 Visit my website (Hahaaa! Thank you! You did this!) and read a few articles here to implement some healthy tips into your life.
• 🗣️ Share anything with a friend or family member who might need some wellness support.
• 📞 Reach out to me (email or call) to set up a virtual or in-person nutrition and fitness consultation!
• Come to an upcoming class shown above!

Thank you all for your continuous love and support! ❤️