Bacon Wrapped Chicken Stuffed with Spinach and Cheese

bacon-wrapped-chicken-gluten-free-primal-paleo-recipe

Bacon Wrapped Chicken Stuffed with Spinach and Cheese Recipe

by Frederika Angus

Today was one of those lazy Saturday’s that are rare with 4 kids. My husband took the boys to football practice while my daughter and I began the exciting work of cleaning. Halfway through organizing kitchen drawers and scrubbing shelves, I realized I’d better quickly figure out what was for dinner so it would have time to defrost.

You see my boys are 12, 9 and 7. They’re children. However they eat like an army. Any delay in dinner preparation is met with a chorus of I’m hungry’s and is it time to eat yet.

I had a huge pack of organic chicken breast that would be perfect for dinner tonight and I could prep for ti for dinner tomorrow. Except my oldest expressed he was tired of chicken. Admittedly, we do eat a lot of grilled or baked chicken since both my husband and I have started being more concerned with everything we put into our mouths to preserve the sexy. 🙂

Unwilling to go back to the grocery store, I looked for a way to dress up the chicken that we all could enjoy. I don’t believe eating healthy means eating food that tastes like cardboard.

I found a package of Laughing Cow French Onion cheese, spinach and bacon. Because EVERYTHING is better with bacon and this recipe was born.

Bacon wrapped chicken stuffed with spinach and cheese

Before placing chicken breasts into oven

Ingredients

6 – Boneless, Skinless Chicken breasts

6 – Light Laughing Cow Cheese Wedges (I used French Onion but you can use any variety you like)

6 slices of bacon

1 cup of fresh spinach

Olive or coconut oil to saute spinach and brown chicken

Seasonings to your taste (I used Himalayan salt, italian seasoning blend, garlic powder, Old Bay, pepper and paprika)

Use an oven safe skillet if you have one, or just transfer from skillet to pan. (I used my old trusty cast iron skillet)

Instructions

Open the Laughing Cow cheese wedges and place in a bowl.

Saute the spinach in skillet with about a 1 tablespoon of oil until wilted.

Combine cheese and spinach. The spinach is hot so it makes it easy to mix together.

Spoon spinach into seasoned butterflied chicken breast. Note: If you have really thick chicken breast, be sure to pound them with a meat mallet to an even thickness. Otherwise, the chicken will not cook evenly and could make your chicken dry. And well, dry chicken is the worst.

Wrap stuffed chicken with a slice of bacon.

Heat a large skillet over medium heat. Once hot, add the chicken breast to the skillet; be sure not to overcrowd the pan.

Cook the chicken about 5 minutes per side until chicken and bacon is browned.

Pre-heat oven to 375.

Place skillet in oven for 20-25 minutes. This will crisp up the bacon while the chicken continues to cook. Be sure to check the chicken to ensure the bacon doesn’t burn.

Enjoy!

Bacon wrapped chicken stuffed with spinach and cheese

Celebrating the Non-Scale Victories

Celebrating the Non-Scale Victories

by Frederika Angus

non-scale-victory

Today, I reached a milestone in my journey to great health and getting better with age instead of getting bigger; I wore a pair of pre-pregnancy jeans.

I knew I was close to being able to wear them because my size 10s were becoming baggy everywhere but I didn’t want to pull them on, only to find out they barely pulled on. So I continued to press through with my exercise routines and watching everything I was putting into my mouth. I was fueled by the pure determination that I would once again be able to wear a full wardrobe that has been in my closet for 3 years, untouched.

The jeans in question were neatly folded and placed on the rack at the top of my closet. Everyday when I look past all the clothes that were just too tight to be seen in public or anywhere, to the small “fat clothes” section of my closet, they would look down on me, as if to say, “remember me?”

You see these were not just an ordinary pair of jeans. I mean they don’t do any magic tricks or anything like that, but these are the exactly jeans I was putting on and couldn’t button 3 years ago at the beginning of April. I was devastated.  I had just dedicated a year of my life to my health and controlling my weight and my happy jeans wouldn’t button. I was preparing to go into my woe is me rant when my husband looked at me and says, “I think they don’t fit because you’re pregnant.”

He was right (however don’t let him know that I admit such things. I’d never hear the end of it.) and since our fourth child and only girl was born in 2010, I have wanted to pull on those jeans. They were my symbol of victory and I really desired to wear my trophy.

And as much as I was in the gym and working out, my body DID NOT bounce back like it did when I had all the other babies in my 20s. It wasn’t until I removed gluten from my diet and changed my fitness program to HIIT cardio with TurboFire combined with weight lifting through ChaLEAN Extreme that my actual body started to change.

jeans-weight-loss

Now the craziest part of all this that my weight is 15 lbs more than it was 3 years ago, but it has distributed itself in different ways since I’m building muscle, burning fat and increasing my metabolism.

I think too often we allow the scale to be our guide or record of measurement for how success our healthy lifestyle changes are. I do believe that numbers don’t lie, yet they can’t fully tell the whole story.

“The scale can’t measure your will, your drive, how much time you put into your food plan, or how many temptations you said no to. It can’t tell how many old habits you broke or new, healthier habits you started. It doesn’t know the effort you put in at the gym , and it doesn’t care. It won’t  heap praise on you because you chose the stairs over the elevator or know that you passed on a slice of a colleague’s birthday cake even though you wanted it with all your heart.”

If you find yourself frustrated with the movement on the scale (or lack thereof) here are some non-scale victories that you can celebrate.

  • Pants are fitting loser
  • You feel better
  • People give you compliments
  • Inches are lost
  • You turn away from your favorite snack

What are your current non-scale victories? Share them with me so we can celebrate together.

I believe in you!

Frederika

Three Chocolate Shakeology Recipes That Are Delicious and Nutritious

Three Chocolate Shakeology Recipes That Are Delicious and Nutritious

vegan-chocolate-shakeology

I love Shakeology. The first 7 days that I used it once each day, I ended up losing 7lbs. YES you read that correctly. SEVEN pounds in a 7 days. Talk about a motivational boost at the beginning of a new healthy lifestyle journey. Three weeks later, I’ve kept them off and lost even more with daily exercise.

Since I’m gluten-free, I use the Vegan Chocolate Shakeology but the regular Chocolate Shakeology will work fine for these recipes too. I decided to experiment with a few recipes since I am not a big fan of the basic recipe (Shakeology and water, shaken in the shaker cup).

Between Shakeology and these recipes my sweet tooth is completely satisfied. If you’re using Shakeology as a meal replacement, just remember to only replace up to two meals a day. With recipes so delicious, you’ll be tempted to have Shakeology several times a day.

3 Delicious Chocolate Shakeology Recipes

Iced Mocha

This is super easy to make, shake and take if you’re in a hurry and need to go out of the door in the morning. It tastes great, and is cheaper and much better than Starbucks!

  • 1 cup of cold coffee
  • 1 scoop of chocolate Shakeology
  • 1 cup of milk (any type of milk will do here, I like almond)
  • Ice to taste

Put everything into your shaker cup and drink up!

Peanut Butter Cup

  • 1 scoop of Chocolate Shakeology (regular or vegan)
  • 1 tbs of all natural peanut butter (or regular peanut butter or PB2)
  • 1 cup of milk
  • Ice to taste
  • Blend together in your blender

It tastes like a peanut butter cup which was my FAVORITE sweet treat growing up– it is the best shake!

Chocolate Covered Strawberries

  • 1 scoop Chocolate Shakeology powder
  • 1 cup water
  • 1/2 almond milk
  • 1/2 cup frozen strawberries
  • Ice to taste
  • Blend all together in your blender

Try one or all three of these out and let me know what you think.

I believe in you!

Frederika

Chalene Johnson’s 12 Week Suggested ChaLEAN Extreme TurboFire Hybrid Schedule

Chalene Johnson’s 12 Week Suggested ChaLEAN Extreme TurboFire Hybrid Schedule

Ready to kick up your workout and results to the next level? Try this 12 week Hybrid of ChaLEAN Extreme and TurboFire.

Need either of these programs? Purchase from the links below

ChaLEAN Extreme

TurboFire

Week 1

Monday – ChaLEAN Extreme Burn Circuit 1 + Fire 30
Tuesday – Fire 55 EZ + 10min Stretch
Wednesday – ChaLEAN Extreme Burn Circuit 1 + “Stretch 10”
Thursday – Fire 45EZ  + Core 20
Friday – ChaLEAN Extreme Burn Circuit 2 & HIIT 15
Saturday – Fire 45 + ChaLEAN Extreme AB Burner
Sunday – Off (or use as make-up day if another day was missed)

Week 2

Monday – ChaLEAN Extreme Burn Intervals + HIIT 20
Tuesday – Fire 45 EZ + ChaLEAN Extreme “Extreme Abs”
Wednesday – ChaLEAN Extreme Burn Circuit 2 + “Stretch 10”
Thursday – Fire 30 + 20 min Interval Run + 5 min crunches + 5min Stretch
Friday – ChaLEAN Extreme Burn Circuit 2 & HIIT 15
Saturday – Fire 55 EZ & ChaLEAN Extreme Ab Burner
Sunday – Off (or use as make-up day if another day was missed)

Week 3

Monday – ChaLEAN Extreme Burn Circuit 3 + Fire 30 (or 30min RUN)
Tuesday –Fire 55 EZ + 10min Stretch
Wednesday – ChaLEAN Extreme Burn Circuit 3 + “Stretch 10”
Thursday – Fire 45EZ (or 40min Run) + Core 20
Friday – ChaLEAN Extreme Push Circuit 1 & HIIT 15
Saturday – Fire 45 + ChaLEAN Extreme AB Burner
Sunday – Off (or use as make-up day if another day was missed)

Week 4

Monday – ChaLEAN Extreme Burn Intervals + HIIT 20
Tuesday – Fire 45 EZ  + ChaLEAN Extreme “Extreme Abs”
Wednesday – ChaLEAN Extreme Push Circuit 1 + “Stretch 10”
Thursday – Fire 30 + 20 min Interval Run + 5 min crunches + 5min Stretch
Friday – ChaLEAN Extreme Push Circuit 2 & HIIT 15
Saturday – Fire 55 EZ & ChaLEAN Extreme Ab Burner
Sunday – Off (or use as make-up day if another day was missed)

Week 5

Monday – ChaLEAN Extreme Push Circuit 2 + Fire 30
Tuesday – Fire 55 EZ + 10min Stretch
Wednesday – ChaLEAN Extreme Push Circuit 3 + “Stretch 10”
Thursday – Fire 45 EZ  + Core 20
Friday – ChaLEAN Extreme Push Circuit 3 & HIIT 15
Saturday – Fire 45 + ChaLEAN Extreme AB Burner
Sunday – Off (or use as make-up day if another day was missed)

Week 6

Monday – ChaLEAN Extreme Push Circuit 3 + HIIT 20
Tuesday – Fire 45 EZ  + ChaLEAN Extreme “Extreme Abs”
Wednesday – ChaLEAN Extreme Push Circuit 2 + “Stretch 10”
Thursday – Fire 30 + 20 min Interval Run + 5 min crunches + 5min Stretch
Friday – ChaLEAN Extreme Push Circuit 2 & HIIT 15
Saturday – Fire 55 EZ & ChaLEAN Extreme Ab Burner
Sunday – Off (or use as make-up day if another day was missed)

Week 7

Monday – ChaLEAN Extreme Push Circuit 3 + Fire 30
Tuesday –Fire 55 EZ + 10min Stretch
Wednesday – ChaLEAN Extreme Lean Circuit 1 + “Stretch 10”
Thursday – Fire 45 EZ  + Core 20
Friday – ChaLEAN Extreme Lean Circuit 1 & HIIT 15
Saturday – Fire 45 + ChaLEAN Extreme AB Burner
Sunday – Off (or use as make-up day if another day was missed)

Week 8

Monday – ChaLEAN Extreme Lean Circuit 1 + HIIT 20
Tuesday – Fire 45 EZ  + ChaLEAN Extreme “Extreme Abs”
Wednesday – ChaLEAN Extreme Lean Circuit 2 + “Stretch 10”
Thursday – Fire 30 + 20 min Interval Run + 5 min crunches + 5min Stretch
Friday – ChaLEAN Extreme Lean Circuit 2 & HIIT 15
Saturday – Fire 55 EZ & ChaLEAN Extreme Ab Burner
Sunday – Off (or make-up day if another day was missed)

Week 9

Monday – CE Lean Circuit 3 + HIIT 30 (Advanced dvd’s) or 30min Interval Run
Tuesday –Fire 55 EZ + 10min Stretch
Wednesday – ChaLEAN Extreme Lean Circuit 3 + “Stretch 10”
Thursday – Fire 45 EZ  + Core 20
Friday – ChaLEAN Extreme Lean Circuit 3 & HIIT 15
Saturday – Fire 60 (Advanced Dvd’s) or Fire 45 + ChaLEAN Extreme AB Burner
Sunday – Off (or make-up day if another day was missed)

Week 10

Monday – CE Lean Circuit 3 + HIIT 30 from Advanced kit (or 30min Interval run)
Tuesday – Fire 45 EZ or 40min Run + ChaLEAN Extreme “Extreme Abs”
Wednesday – ChaLEAN Extreme Lean Circuit 3 + Partial “Stretch 40”
Thursday – Fire 30 + 20 min Interval Run + 5 min crunches + 5min Stretch
Friday – ChaLEAN Extreme Lean Circuit 3 & HIIT 15
Saturday – Fire 60 from Advanced Kit or Fire 55 EZ & CE Ab Burner
Sunday – Off (or make-up day if another day was missed)

Week 11

Monday – ChaLEAN Extreme Lean Circuit 3 + Fire 45 (or 45min RUN)
Tuesday –Fire 55 EZ + ChaLEAN Extreme “Ab Burner”
Wednesday – ChaLEAN Extreme Lean Circuit 3 + Partial “Stretch 40”
Thursday – Fire 45 EZ  + Core 20
Friday – ChaLEAN Extreme Lean Circuit 3 & HIIT 15
Saturday – Fire 60 from Advanced Kit (or Fire 55 EZ) + CE AB Burner
Sunday – Off (or make-up day if another day was missed)

Week 12

Monday – ChaLEAN Extreme Lean Circuit 3 + Fire 55
Tuesday – Fire 45 EZ  + ChaLEAN Extreme “Extreme Abs”
Wednesday – ChaLEAN Extreme Lean Circuit 3 + Partial “Stretch 40”
Thursday – Fire 30 + 20 min Interval Run + 5 min crunches + 5min Stretch
Friday – ChaLEAN Extreme Lean Circuit 3 & HIIT 15
Saturday – Fire 60 from Advanced Kit (or Fire 55 EZ) & CE Ab Burner
Sunday – Off (or make-up day if another day was missed)

Your Thoughts Are Affecting Your Healthy Lifestyle Transformation

Your Thoughts Are Affecting Your Healthy Lifestyle Transformation

Frederika Angus

positive-thinking

My dad is a retired marine. By the time I was born, he was out of active duty but you couldn’t tell by the way he ran things at home. As a kid, I called him strict, OCD, and maybe once under my breath, crazy.

Now that I have my own soldiers to keep in line, errrr, children to train, I see how he was just about order, and discipline. I’ll never be to his extreme on some things but those qualities are some pretty good ones to learn. And of all the things my dad taught me, one of the most important was about the power of your thoughts.

All throughout our home were quotes and poems on plaques, printouts, and handwritten on cardboard. Quotes that challenged low thinking or settling for less than if not being THE best, achieving your personal best.

And I had to memorize every.single.one. of them. It became a challenge to be able to recite word for word the core of what my family believed. Plus my dad would give me money for getting it right. Nothing wrong with a little financial motivation!

As he thinks in his heart, so is he. Proverbs 23:7 NKJV

When you consider the power of thoughts, I think this scripture breaks it down to the core. You are whatever you think that you are. How you see or perceive yourself, will become your reality. You can say one thing and act a totally different way.

In life, I’ve learned and I am learning, you will only act on what you believe. If you think there’s no way I can workout every day, you won’t. If you don’t believe eating clean is possible for you, you’ll find yourself staring at empty fast food containers meal after meal. And the same is true for those who strap on their gym shoes and power through a workout like P90X, TurboFire or Insanity. Or choose to grab a glass of water over a soda.

The results you see, or don’t see, are rooted in the power of your thoughts. Just like the little engine who said “I think I can. I think I can” you can only achieve what you think you can. That’s not to say all you must do is believe it and it will show up at your door like kids at Halloween. You do have to do the work. And part of the work of your healthy lifestyle starts with your inner game.

This is one of the poems my dad had me memorize that has stuck with me all those years. Print it out as a daily reminder that your thoughts are powerful and you can do whatever you think you can!

 

thinking-walter-wintle

 

I believe in you!

Frederika

Coconut Water Multiple Health Benefits

Coconut Water Multiple Health Benefits

Frederika Angus

Health-Benefits-Coconut-Water

It was bound to happen.

The night before we were planning to leave for our spring break trip to visit my in-laws, my two year old was sick all night. Not the coughy-sneezy-achy-mommy-I-don’t-feel-goods. This was of the “if I ate it, or even thought about eating it, it is not going to stay down no matter what you do” variety. Otherwise known as the dreaded stomach bug.

I had a sneaking suspicion that when she woke up and spit-up, just inches from my face, on the blanket I was comfortably wrapped in attempting to have just a few more minutes of sleep, my own fate would be sealed.

Luckily, she eventually rested (read: passed out from being sick from 3am-6am) and we were able to get on with our road trip. Well after she threw-up one time for good measure 1 minute into our journey causing us to turn around. The 6 hour trip in the car with 4 kids was otherwise uneventful outside of the typical sibling discussions (or arguments but hey, I’m a glass half full kind of girl!)

The kids finally went to bed around 11:30pm after being loved on by their grandparents. Ah peace and quiet. And then I heard it.

Yep, she was sick again.

My husband is such a trooper. He wakes up out of a sound sleep and launches into full scale cleaning mode while I tend to the girl. In my head, I’m so glad that I haven’t fallen to bug and none of the boys have been affected either.

Until the next night.

My youngest son wakes up my husband and I to kindly let us know he’s left a present on his Nana’s couch. And I feel it in the pit of my stomach. I silently scream because I’m scared to open my mouth. I’m next.

There is a churning that can only be compared to the work women use to do to turn cream into butter back in the day. Mom down!

I spent most of the day in bed while the aforementioned children were completely fine! (How does that happen?) It wasn’t until about mid-day as my husband was heading to the store to grab his hazmat suit (hey, one of us has to keep hope alive and fight this bug) that I remembered about coconut water.

What are the benefits of coconut water?

There are several studies that have shown that the antiviral, antibacterial, anti-inflammatory and antioxidant activity of coconut water may help with a number of minor to severe health conditions. This nutrient rich drink has been used to regulate blood pressure, blood sugar, and cholesterol levels, and it has been found to boost energy levels and increase metabolism in the human body. Other conditions that it has been found to be effective at treating include stomach flu, dysentery, indigestion, constipation, intestinal worms, cholera, urinary abnormalities, urethral stone, malfunctioning kidneys, dry and itchy skin, age spots, and wrinkles.

I typically drink coconut water after an intense sweaty workout. Coconut water is a good source of electrolytes, such as potassium, necessary for proper hydration. Electrolytes are also necessary for proper muscle contraction and to generate energy in the body.

Uses of Coconut Water

As found on http://www.homeremediesweb.com/coconut-water-health-benefits.php

Age Spots, Wrinkles, and Other Skin Problems

Researchers have found that Cytokinins help regulate the cell growth and their divisions. Coconut Water contains these cytokinins and lauric acid which can minimize the aging of skin cells, balance PH levels, and keep the connective tissues strong and hydrated. Therefore, simply applying Coconut Water onto affected skin areas every night before going to bed may help with acne, age spots, wrinkles, stretch marks, cellulite, and eczema.

Boosting Energy

Abundant in vitamins, minerals and other nutrients, Coconut Water makes a wonderful energy drink. In particular, coconut water has less sugar and sodium content compared to most sports drinks, while packing more Potassium, Calcium, and Chloride, which makes it a better choice to rehydrate, replenish and boost the body’s energy levels after any strenuous activity or workout. For example, in every 100ml of Coconut Water there is approximately 294mg of potassium compared to 117mg in an average energy drink, 25mg of sodium compared to 200mg in energy drinks and 41mg in most sport drinks, 5mg sugar compared to 20-25mg, and 118mg of chloride compare to 39mg in average energy and sport drinks.

Cardiovascular Health

According to researchers, individuals with high blood pressure usually have low potassium levels. Therefore, drinking coconut water on a regular basis can be quite effective at regulating blood pressure due to its high concentration of potassium and lauric acid. Similarly, some recent studies have found that coconut water can help increase HDL (good) cholesterol, which makes it a wonderful natural treatment for maintaining good cardiovascular health.

Dehydration

Rich in Potassium and other minerals, Coconut Water helps to regulate our internal fluids and replenish and rehydrate the body. It has been used to treat dehydration caused by dysentery, cholera, diarrhea and stomach flu, and the electrolyte balance and plasma in Coconut Water has been found to be similar to that of human blood. Therefore, drinking one cup of Coconut Water twice daily during digestive tract abnormalities, hot temperatures, and after strenuous workouts can help rehydrate the body quickly.

Digestive Problems

Coconut Water contains Lauric acid which our body converts into monolaurin. Monolaurin has great antiviral, antiprozoal and antibacterial activity which helps fight against intestinal worms, parasites, lipid-coated viruses and other gastrointestinal tract infections in children and adults. Additionally, the water from coconut may not only act as an antibiotic but it can also rehydrate the body. Therefore, a simple remedy for Intestinal Worms is to mix one teaspoon of extra virgin olive oil into a cup of Coconut Water and drink it daily for at least three days. For constipation, diarrhea and other common digestive problems drink one cup of Coconut Water twice daily.

Weight Loss

Coconut water is a natural electrolyte and isotonic beverage which help increase the body’s metabolism. Therefore, it can greatly benefit people who are struggling with weight issues.

 

After a few sips of coconut water, my stomach is beginning to feel normal again. Coconut water will remain a staple in our house as a part of our healthy lifestyle. Of course, it doesn’t replace the need for water. If you can’t get one fresh, some brands have a pretty high amount of sugar so be cautious if you’re counting calories. For me, in moderation, coconut water is likely to be one of my daily beverages of choice.

Have you tried coconut water? Tell me about!

Frederika

Getting Started With A Healthy Lifestyle

Getting Started With A Healthy Lifestyle

Frederika Angus

starting-healthy-lifestyle-startingline

Why is it that getting started with a diet plan, a workout routine and transforming to a healthy lifestyle is always the toughest thing to do? I know I am not alone on this one.

Year after year, if you’re like me, you make promises, plans and resolutions that this time you will start changing your eating. You tell yourself on Monday you’ll begin your new fitness routine. You buy new running shoes, tour the gym and stock up on all the necessary healthy eating cookbooks in preparation. You even purchase an at home workout DVD set for those days you’re travelling or unable to get to the gym.

Getting prepared to make a change for your health is usually not the problem.

Actually doing it, however, is another story.

Three years ago, I made a decision to really lose weight, get fit and learn how to life a healthy lifestyle. I’d always been what they call “thick” which I think is a nice way of saying overweight. LOL. I was preparing to turn 30 and hired a personal trainer. I knew there was no way I could get significant results without any accountability and someone to mentor me. In 3 months of working out once a week,  journaling my food choices and learning what works for my body and what didn’t, I had released 25 lbs and 26 inches. I was at the smallest I’ve ever been in my adult life. Even after reaching my goal and I was able to maintain my weight loss for 6 months continuing the habits I’d learned.

UNTIL I found out I pregnant with our fourth child right as I was launching my new business. Most of my healthy habits hit the floor as all of the cravings during the pregnancy kicked in. The business start-up stress started me back down the path of emotional eating, working day and night, leaving little time for rest, working out or even real food.

Fast forward to today and my daughter will be 3 in November! I can no longer use the excuse that it’s the weight from having a baby or stress from owning a business. The extra 30 pounds that I’m STILL carrying is a result of placing other things before the care of myself.

I made a decision in January to renew my vow to care for myself and lost 10 pounds by increasing my cardio and reducing my eating. It is amazing when you make your own health and well-being a priority how other things in your life line up as well. My business has grown as my waistline and pants size has dropped. I can truly say health is wealth in more ways than one!

I believe the key to making a lifestyle change is done through gradually changing habits and setting attainable goals. I also know that a big part of starting with a healthy lifestyle (over just dieting) is remembering that this is a journey, not a marathon. There are ups and downs. And when the downs come, you don’t quit or wait for the next Monday to get started. You forgive yourself, get up and get moving (literally) and move forward.

And that is what Train Your Temple is about. Gradually making a series daily decision to transform your mind, body and life. It’s the place you have a team of accountability to celebrate your successes and encourage you in the plateaus. It’s a place for REAL people like you who are ready to take control as you train your temple.

Welcome aboard!

Frederika