Maca powder - What is it and should you try it?

I've been taking Maca now for about 3 weeks now(not the one in the picture) so I thought I would share my thoughts and research about it.

What is Maca?
Maca is a powder made by grinding the root of a Peruvian plant that only grows high in the Andes mountains. Although it is often referred to a "herb" it is in fact and root vegetable so is classed as a food. The maca plant has been cultivated for 5000 years so it has a pretty long pedigree - the Inca's valued it so highly they reserved it for Royalty.

What does Maca do for you?
Maca acts on the endocrine system of the body, helping to normalise the production of hormones. It seems the unique combination of minerals and vitamins present in the root have a balancing effect on our systems. Some of the benefits of Maca include helping to relieve hot flushes in menopausal women, increased libido in both men and women as well as regulation of the thyroid, pituitary, adrenals, pancreas, etc.
People taking Maca report clearer, younger-looking skin, more energy, a happier outlook on life and greater enjoyment of sexual relationships.
Maca also contains minerals that help strengthen your bones, reverse anemia and a host of other complaints.

Sounds pretty good doesn't it? I've been taking it for 3 weeks and have noticed greater energy and less hot flushes but it's early days for me. I will report back as time goes on - and when I work out what is the right dose for me. Being a food, some people only need half a teaspoon of Maca per day to restore normality - others may need a tablespoon a day.

Where do you get it?
Maca is sold in most health food stores or online in either powdered form or in capsules. Beware of unscrupulous sellers who sell inferior product. Only buy it from health shops you know are reliable or online via the "Doctors are dangerous" site run by ELaine Holingsworth.
I buy the powdered form and put a teaspoon full on my cereal each morning. You can also mix it into smoothies or dissolve it in warm milk or water - it tastes a little like "Horlicks" - a drink I used to have as a child.

March 2012 Newsletter

Welcome clients to my first newsletter of 2012.

If you don't want to receive these newsletters, please send me an email and I'll take you off my list.
Feel free to forward this email on to friends and family that you think may find it interesting.

We are half-way through our Perth stay so I thought it was about time I checked in with you and let you know what we have been up to since we left Ballina.


INDIAN PACIFIC

After a frantic end of year stage of Christmas, packing and sorting out house sitters for our time away (thanks again Chevone for helping out there), Chris and I drove to Sydney and boarded ourselves and our car onto the Indian Pacific train and settled down for some R & R for three days.

We had a lovely time - there's not much to do on the train so we read books, looked out the windows, ate, slept, went on several interesting tours and looked out the windows some more. It was mesmerising watching the Australian landscape gradually change as we crossed mountains, farmland, dessert and travelled through cities and towns and amazing landscapes like the Nullarbor - a bit like a very long documentary.

Highlights of the trip were the tours of Broken Hill and Kalgoorlie, the interesting ghost town (almost) of Cook on the Nullarbor and seeing wild camels - also on the Nullarbor.

I would recommend the trip to anyone but you definitely need a sleeper - I don't know how the people in the seats coped for 3 days and nights.
We had a cheap sleeping cabin but spent most of our time in the lounge or dining cars - both had large picture windows and you can mingle - or not.


PERTH AND FREMANTLE

We arrived in East Perth refreshed and keen to see Perth on New Year's Eve. We drove through Perth first - a modern city set on a beautiful river, then on to Fremantle - a surprisingly large city that seems set in the 1800's. We were blown away at how beautiful Fremantle was - like a larger version of The Rocks. Apparently WA had a bad recession in the 70's and 80's so instead of knocking down all the old buildings in Fremantle, they just left them. Then when the boom times came, they started restoring them - it's still going on today. As a result, Fremantle is unique in Australia because most of it's buildings are old and now heritage-listed so they will continue to be preserved. Definitely worth a visit.

We then piked out of the New Years Eve celebrations and went straight on to our first house sit - for a friend 40 minutes south of Fremantle.


LIFE IN WA

After the first house-sit we had a few weeks in a Chalet on the beach near Fremantle and did a few small trips - Margaret river and a cruise on the Swan river were highlights.

We are currently staying in our second house sit in a suburb 15 minutes from Fremantle. We have another house sit booking in Fremantle - where Chris is working
- starting soon and going until mid June. I am looking forward to that as I am dying to explore Femantle in more detail.

The other thing holding me back is the weather. I knew it would be hotter here than Ballina but they have had a record number of heat waves (3 or more days over 40) and I am a bit over that.
I guess we missed all the rain and flooding on the east coast and it makes me very aware of how vast our country is - sometimes I feel like we are in a separate country over here. - see pics attached.


BOWEN IN WA

I haven't been doing any Bowen work here although I have contacted several Bowen colleagues here and done some swaps which has kept me "Bowen fit". Most of the practices here are busy but not so busy they need help - unfortunately for me. I may do some voluntary work when we move to Fremantle although I will have two big dogs to take for daily walks there - at least I will get fit!

I've also been doing yoga classes and I can recommend yoga to most of you. It is wonderful for correcting postural problems and increasing flexibility. It also helps strengthen your core and and a strong core means less back pain. Well worth a try if you have even low level of fitness. If unsure, check with your doctor first.
I've also been studying up on my anatomy and as always, researching health issues and natural treatments.


TIP OF THE MONTH – AIM FOR 30 MINUTES OF EXERCISE 4 TIMES EACH WEEK - that's only 2 hours!

Medical research has shown that every aspect of your health improves when you exercise - As an example, a couple of half-hour walks and two yoga sessions each week is enough to help reduce your blood pressure and cholesterol levels as well as greatly reduce your risk for diabetes, Alzheimer's, obesity, heart disease and cancer. You want to get your heart rate up for at least 20 minutes - not racing - just enough to get you sweating a bit.

Many people put off exercise because they think it requires a huge commitment - they see super-fit people running marathons and decide they will never be like them - so they do nothing - greatly risking their health. But you don't have to be super fit to gain health benefits. 2 hours of exercise each week is all it takes - we can all make that commitment. Try it for a month and I guarantee you will feel better and all your bodily functions will improve.

And don't forget to drink plenty of water to keep your body hydrated so you don't injure yourself during your exercise sessions.


MORE INFORMATION

Prior newsletters are available and you can also check out updates and detailed articles on my blog site athttp://bowentherapytips.blogspot.com/


If you would like to see more information about Bowen Therapy, you might like to check out my web page on the
Natural Therapy Pages at http://www.naturaltherapypages.com.au/therapist/25736

You can also check out my youtube video at http://www.youtube.com/watch?v=OZdWWmINSGc
You can also follow me on facebook - Carolyn Blackburn Bowen Therapy

And follow me on Twitter - @Bowentweeter



Best wishes to you and your families,

Carolyn .

November/December 2011 Newsletter

Welcome clients to my November/December 2011 newsletter.

Plans are progressing for our trip to Perth next year (from January until the end of June) and as I will not have time for 2 editions before the end of the year I have decided to do them both together.

Next year from Perth I hope to continue my newsletters monthly if I have the time.


If you don't want to receive these newsletters, please send me an email and I'll take you off my list.
Feel free to forward this email on to friends and family that you think may find it interesting.


TIP OF THE MONTH – DRINK PLENTY OF PURE WATER IN THE HOTTER MONTHS


This month's tip is one I trot out at this time of year. Many people get into bad habits over the cooler months and not drinking enough water for optimal health is one of them.

On the list of vital ingredients to maintain life, water comes second after oxygen.

That's why you suffer if you don't provide enough of this vital substance to your body every day.

Two litres per day is best for most people although bigger people and those who do a lot of exercise will need more.

If you need more encouragement, adequate water will plump up your skin (reducing wrinkles), aid in nutrient absorption and speed up the elimination of waste - helping you to shed any unwanted kilograms added over winter.

If you do nothing else to improve your health, drinking plenty of filtered water every day will make a difference and may cure many of the nagging issues like aches and pains as well as preventing some more sinister illnesses.

In Bowen therapy, we always ask clients to drink lots of water before and after treatments because Bowen kick-starts the body's ability to heal itself - but it can't do that if it can't clean out the waste buil-up and transport nutrients to starving muscles and organs.


BOOK REVIEW – TAKE CONTROL OF YOUR HEALTH and escape the sickness industry by Elaine Hollingsworth.

This is a very important book and I urge you all to obtain a copy if you can. It will change your way of life - for the better.

Elaine is the director of the Hippocrates Health Centre of Australia which is based at the Gold Coast where she lectures on health issues and continues her research into natural ways of maintaining good health.

In this marvellous book, Elaine attacks "big pharma" - the multinational pharmaceutical companies that peddle everything from cancer drugs to over-the-counter meds and lotions that we consume - often to our detriment.

She also gives details of some of the most misunderstood health problems - like hypothyroidism and adrenal exhaustion and suggests healthy alternatives to the toxic "cures" most commonly prescribed by doctors. There are some important warnings about cancer cures that do more harm than good and Elaine details safe alternatives.

The book also covers all the foods we eat (and shouldn't eat) and why - with a prescription for health that is sure to help anyone who gives it a go. For example, did you know that raw foods contain enzymes which we need to digest and metabolise them properly and that cooking destroys these? We should all be trying to eat as much raw food as possible - just like our ancestors did.

Elaine peppers the book with interesting little tidbits like the following - Did you know that if your short and curlies (down there) become straight and limp it is sure sign of adrenal exhaustion?

And - people with large ear lobes generally have more robust health than those with small ear lobes or almost no ear lobes.

Of course, lifestyle and food choices can effect that but if you have small lobes, you need to take even more care of your health than your stronger, bigger-lobed colleagues.

Even if you only adopt some of the suggestions in this book, your health will improve and you may avoid unnecessary surgery or the toxic effect of chemicals that will only make your condition worse.

For further information, you can check out the Hippocrates Health Centre Website (which also has details of how to order this book) at http://www.doctorsaredangerous.com

For individual copies, Elaine sells them at $30 each - she doesn't do this for profit - but to merely cover costs and continue her good work. If a few of you want to buy this book, contact me and maybe we can buy a job lot (it's cheaper that way).

I don't have shares in the company or anything. I just think this is the best health book I've read and want you all to get something out of it too.


DANGERS OF MOULDS

I recently read a disturbing article on the "Mercola.com" website about the toxic effect of moulds on our overall health.

As we live in a part of the country that becomes very humid during the summer, mould is a constant problem in our houses.

These moulds release toxic substances into the air that can make us really sick - Dr Mercola says they are more dangerous than some of the heavy metals that we all fear. - Scary stuff!

If you would like to read this article in full, the link to it is:

http://articles.mercola.com/sites/articles/archive/2011/09/03/molds-making-you-ill.aspx

Unfortunately, the cure is not easy and even prevention can be expensive as most of us can't afford room dehumidifiers and brand new appliances but at least keeping your house well aired and clean (with non-toxic cleaners) and "cupboard camels" can help a little.

Shannon Lush recommends putting a quarter of a teaspoon of clove oil into a spray bottle filled with water and spraying the mist into your shower regularly to keep mould at bay - I do it and it really works and smells good too!


ON A LIGHTER NOTE

I hope you and your loved ones all have a happy and safe Christmas and New Year.

I find Christmas a great time to be grateful for all the good things we have in our lives. We live in one of the safest countries in the world where no-one has to go hungry and we have wonderful opportunities to live fabulous lives.


MORE INFORMATION

Prior newsletters are available and you can also check out updates and detailed articles on my blog site at http://bowentherapytips.blogspot.com/


If you would like to see more information about Bowen Therapy, you might like to check out my web page on the
Natural Therapy Pages at http://www.naturaltherapypages.com.au/therapist/25736

You can also check out my youtube video at http://www.youtube.com/watch?v=OZdWWmINSGc

You can also follow me on facebook - Carolyn Blackburn Bowen Therapy

And follow me on Twitter - @Bowentweeter



Best wishes to you and your families,

Carolyn.

October Bowen therapy Newsletter

Welcome clients to my October 2011 newsletter.

If you don't want to receive these newsletters, please send me an email and I'll take you off my list.
Feel free to forward this email on to friends and family that you think may find it interesting.


TIP OF THE MONTH – DON'T PUT OFF WHAT YOU REALLY WANT TO DO IN LIFE

This month's tip is very apt for me as I try and make my big dreams happen. All it takes is planning, some hard work and being open to opportunities when they come your way. It was an opportunity to study Bowen therapy that led me to this exciting career that I always wanted - helping others to heal and lead their best lives.




One of the things my husband Chris and I have always wanted to do is take a trip across Australia on the Indian Pacific. I know many of you share that dream. Recently, Chris was offered a work contract in Perth for 5 months starting next January. Instead of turning it down, we tried to think of a way we could make it work for us. So we have arranged house sitters to mind our home and dog while we set off after Christmas - you guessed it - on the Indian Pacific with our car on board for the adventure of a lifetime.




We haven't yet worked out where we will live and I'm not sure if I will be able to get some work as a Bowen therapist while we are there - but I'm doing what I can to make that happen too.




Meanwhile I haven't forgotten you either dear clients. I am regretfully giving up my room in Lismore shortly - October 11 is my last day, but I will still be seeing clients at my clinics in Empire Vale and Ballina while I am available until we go to Perth. Then I have a colleague based in Suffock Park (south of Byron Bay) who is happy to see any of my clients who need treatments while I am away. Gladly, many of you are pain free these days and hopefully, will stay that way so won't need her services anyway.




I also intend to keep writing these newsletters so will keep you all up-to-date on our progress in WA.





BOOK REVIEW – There is no book review this month. I hope to bring you one next month.






BECOME BODY AWARE



Studies have shown that patients who are aware of their bodies during treatments respond better than those who zone out and ignore small changes. Patients were given a stimulus on their hands during a treatment session and were asked to show testers where on their hand they felt the pressure and whether it was sharp or dull. The control group received no stimulus and were encouraged to read a magazine during the treatment.



The patients who had to concentrate on the exact feelings in their hands reported greater pain relief from the treatment than the control group even though the pain they felt had nothing to do with their hands.



I often ask clients to be aware of subtle changes they may feel during Bowen treatments as their feedback can let me know whether the treatment is targeting the right areas. I now know that can also help them feel better after a treatment.



It is a good idea to become more body aware anyway so that you are alerted when things change in your body. Sometimes a small change can mean the beginnig of a disease process - or the start of a healing . Of course most things we notice are just normal bodily functions such as the movement of food through our digestive system.



But if you have some changes in your body and you are worried about them - they may be causing pain or discomfort - please see your doctor and get them checked out. We don't want to become hypochondriacs but being body aware is one of the best things you can do to ensure your body is functioning at its best at all times.


LISMORE CLINIC CLOSING OCTOBER 11, 2011.

Lismore clients please remember that I am only going to be at Traditional Medicinals for 2 more weeks so if you want a treatment, please book in as soon as possible.




REMEMBER, IF YOU WANT YOUR DREAMS TO HAPPEN, SEE TO LITTLE ACHES AND PAINS BEFORE THEY HAVE A CHANCE TO BECOME BIG ONES.



MORE INFORMATION

Prior newsletters are available and you can also check out updates and detailed articles on my blog site at http://bowentherapytips.blogspot.com/


If you would like to see more information about Bowen Therapy, you might like to check out my web page on the
Natural Therapy Pages at http://www.naturaltherapypages.com.au/therapist/25736



Youcan also check out my youtube video at http://www.youtube.com/watch?v=OZdWWmINSGc


You can also follow me on facebook - Carolyn Blackburn Bowen Therapy

And follow me on Twitter - @Bowentweeter



Best wishes to you and your families,

Carolyn .

September Newsletter

Welcome clients to my September 2011 newsletter.

If you don't want to receive these newsletters, please send me an email and I'll take you off my list.
Feel free to forward this email on to friends and family that you think may find it interesting.


TIP OF THE MONTH – GIVE A SMILE TO A STRANGER. IT MIGHT BE THE ONLY SUNSHINE THEY SEE ALL DAY


BOOK REVIEW – There is no book review this month. I hope to bring you one next month.


BOWEL HEALTH - SOMETHING WE ALL SHOULD BE CONCERNED ABOUT

I tragically lost my sister-in-law Cath last week to bowel cancer. She was 49 and a more caring person, I've yet to meet. At her funeral there were hundreds of people - all mourning the loss of someone too young to die from something that could have been prevented or cured if seen to earlier.
It was terribly sad and I can only recommend that anyone over 50 (or younger with symptoms) have a colonoscopy - I am having one this week.
The inconvenience is so much easier than the horror of what Cath went through.
We all have to be aware of what is going on in our bodies and our bowel habits can give us a clue as to how our body is going.
I have written an article on this very important topic and I suggest you read it if you care about your health - just below this on my blog.
In it I also mention the Ilioceacal valve which can be normalised with Bowen therapy if that is an issue for you. The article goes into detail on this topic.


SOMETHING UPLIFTING TO END WITH

Flatter me and I may not believe you
Criticise me and I may not like you
Ignore me and I may not forgive you
Encourage me and I will never forget you

Remember that a true friend is someone who reaches for your hand, but touches your heart.


MORE INFORMATION

Prior newsletters are available and you can also check out updates and detailed articles on my blog site at http://bowentherapytips.blogspot.com/

If you would like to see more information about Bowen Therapy, you might like to check out my web page on the
Natural Therapy Pages at http://www.naturaltherapypages.com.au/therapist/25736

Youcan also check out my youtube video at http://www.youtube.com/watch?v=OZdWWmINSGc

You can also follow me on facebook - Carolyn Blackburn Bowen Therapy
And follow me on Twitter - @Bowentweeter



Best wishes to you and your families,

Carolyn .

Bowel Health

I am always amazed at how many people have problems with their bowels and don’t do anything about it – accept the occasional use of laxatives.
Most bowel problems are caused by our modern food and lifestyle habits. There are few bowel problems amongst the people who work in the rice paddies of Vietnam and yet they are far poorer than us. Why is this so?
In this article I will briefly outline some of the common bowel problems that we get and the causes and remedies for them.
The number one problem suffered by people of the first world is hardly ever an issue in the third world. It is constipation.
Constipation is usually caused by a diet too high in refined carbohydrates and meat protein and too low in fibre-rich vegetables and fruit as well as a lack of adequate exercise and water consumption.
It should be simply resolved by increasing the amount of fibre in the diet – both soluble and insoluble, eating less meat, drinking more water and regular exercise – even in Jane Austin’s day they knew the benefits of the daily constitutional walk.
Unfortunately, for some people, these changes don’t always resolve their constipation. This is because their lifetime of eating refined carbohydrates (mainly sugar and white flour) have caused chronic inflammation in their bowel and over time this can even lead to permanent damage to the walls of the digestive tract and malabsorbsion of nutrients. They could also be suffering from an overgrowth of yeast in their digestive tract and they may even have killed off all their good bacteria from too many antibiotics.
These issues can be helped by a qualified naturopath who can advise on diet and supplements to help restore the normal environment of the bowel. I have also recently heard of a new treatment where the patient has a “poo” enema from a person with healthy bowel flora to replace theirs. Apparently they are having wonderful results but this treatment is only available in a few hospitals so far.
Another cause of chronic constipation is a lazy Iliocecal valve. The Iliocecal valve creates a one-way door between the small and large intestine.
In the stomach, food is mixed with digestive juices. Then as it makes its way through the small intestines nutrients are slowly absorbed through the walls. By the time it reaches the iliocecal valve, the remainder is waste. In a normal body, the iliocecal valve opens periodically to allow the liquid waste to pass through into the large intestine (or colon). Bacteria in the colon further break down the waste and water is reabsorbed through the walls of the bowel. The solid waste is then excreted each day as soft stools.
If someone has a lazy iliocecal valve, it doesn’t open regularly. There is then a build-up of toxic waste in the small intestine, and excess water is absorbed – along with some of the toxins – through the small intestine walls. The waste in the colon doesn’t have the regular addition of new liquid to keep it moving along normally, so it stalls and more and more water is reabsorbed from it. This cause it to gradually harden and it is passed infrequently as small hard stools. These bowel motions are often painful and unsatisfying as often only small amounts pass at any one time - or no motions at all for up to 2 weeks at a time.
This often ends with an explosive elimination when the ileocecal valve finally opens normally, letting out an accumulated build-up of waste.
The unfortunate person can then suffer from diarrhoea which is the next most common bowel problem suffered from people in the western world.
In fact, many people with lazy ileocecal valves oscillate between constipation and diarrhoea constantly and live a miserable bowel life which they often keep largely secret. This condition is often referred to as irritable bowel syndrome which is then treated with a range of drugs.
In Chinese medicine, bowel health is considered to be of great importance and many of their medicines and therapies are aimed at helping to restore normal bowel function.
Western medicine focuses on symptoms only which has led to an overuse of constipation and diarrhoea medications without any attempt to correct the causes of the problems.
Bowen therapy has moves that can restore the iliocecal valve to normal function and together with diet and lifestyle changes and the use of some natural products such as aloe vera juice, slippery elm, normality can be reached by most people.
Of course, there are serious bowel complications that can occur if no action is taken. Diverticulitis is when a small pouch forms in the colon (often due to frequent straining stretching the bowel wall). Waste can get caught in the pouch and infected, causing extreme pain and in some cases, hospitalisation and operations are required.
Colitis and Chrone's disease are other inflammatory diseases of the colon that causes pain and discomfort. These conditions are routinely treated with antibiotics which can then lead to more bowel problems – it’s a vicious circle.
Stress is another factor which can effect bowel health and it is another thing that is on the rise in our busy, modern lives.
In the worst case scenario bowel cancer can form. This disease is on the rise in the western world despite campaigns to encourage people to have bowel scans regularly.
We could do well to copy the lifestyle of the rice paddy workers of Vietnam who live in harmony with nature. They get plenty of fresh air and exercise while they tend their crops. They prepare simple meals dominated by rice and fresh, organic vegetables and drink mainly water and green tea.
They also live in groups where family gatherings and social interactions with close friends are a vital part of their daily routine. It has been shown that harmony in our lives with others can help us to maintain health and the village lifestyle seems to offer a rich source of this vital ingredient.

August 2011 Newsletter

Welcome clients to my August 2011 newsletter.

If you don't want to receive these newsletters, please send me an email and I'll take you off my list.
Feel free to forward this email on to friends and family that you think may find it interesting.


TIP OF THE MONTH – AVOID DRINKING COFFEE AFTER EXERCISE

Apparently, when you drink coffee before exercise it gives you a boost of energy (which is why some athletes have gotten into trouble for abusing it) but when you drink it after exercise it blocks the body's natural response to exercise which is to build more muscle to replace that which has been damaged from the exercise by synthesising protein. Our bodies are always doing this and by exercising more, our bodies build more muscle (to meet our needs).

So, maybe have the coffee before you exercise and stick to good old fashioned H2O after. Cheers to that!



BOOK REVIEW – SAVE OUR BONES PROGRAM

My book of the month is "Save our Bones Program" by Vivian Goldsmith.

This is a great book for anyone who is interested in maintaining their bones in peak condition into old age so they can avoid osteoporosis and the risk of fractures.

Vivian offers lots of advice about keeping physically fit and eating a healthy diet. I've written quite a lot about the importance of maintaining the best physical fitness you can in past articles (see my blog for more on that), so I will only summarise Vivian's suggestions regarding supplements to keep your bones strong.


They include (in order of importance)

Calcium - Organic is best (from Marine algae). Take 500mg at a time 1200mg/day

Magnesium - take with calcium 320-420mg/day

Zinc - take with calcium 8-11mg/day

Boron - take with calcium 3mg/day

Copper .9mg/day

Manganese 1.8-2.3mg/day

Silicon 12mg/day

Vitamin D - sun is the best source 600IU+/day

Vitamin K - best from soy called NATTO 50mg/day

Vitamin B complex 1 mega multi/day

Vitamin C 500mg+/day

Omega 3 - fish oil 1000mg/day

CoQ10 50mg/day

Antioxidants - Lycopene, polyphenols

It's quite a list and I would advise you check with your doctor before embarking on it. Many of the minerals are available in a multi-form although I have yet to find a multi that includes an organic source of calcium.

Vivian also recommends increasing your exercise levels, reducing your acid levels and de-stressing. It seems that what is good for your general health is also good for your bones - makes a lot of sense really.

This book is available from bookdepository.co if you are interested in buying a copy.


SOMETHING LIGHTLHEARTED TO END WITH

A wise man once said, before you criticise someone, walk a mile in his shoes.

That way, if he gets angry, he'll be a mile away - and barefoot!


MORE INFORMATION

Prior newsletters are available and you can also check out updates and detailed articles on my blog site at http://bowentherapytips.blogspot.com/
If you would like to see more information about Bowen Therapy, you might like to check out my web page on the
Natural Therapy Pages at http://www.naturaltherapypages.com.au/therapist/25736

You can also check out my youtube video at http://www.youtube.com/watch?v=OZdWWmINSGc
You can also follow me on facebook - Carolyn Blackburn Bowen Therapy

And follow me on Twitter - @Bowentweeter


Best wishes to you and your families,

Carolyn .