menopause

Menopause… itโ€™s unavoidable but healthy and normal. Symptoms can include night sweats, hot flashes, thinning hair, weight gain, disrupted sleep, poor memory, anxiety, mood swings, low sex drive and more. Diet plays a HUGE role in a womanโ€™s health and well-being during peri menopause and menopause!!!

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Your skin is changing now as you go through the stages of menopause. The shift in hormones can also lead to changes in your skin and nails that are often sadly overlooked. During menopause, you stop producing estrogen and it’s the decline ofย  hormone levels that are responsible for many of the symptoms we women experience.

Estrogen can increase the rate of declining collagen and elastin, which helps keep your skin looking youthful and plump. But, it’s not just a loss in youth boosting proteins that affect most women, it’s the testosterone dominance that can result in breakouts, oily skin, and acne. Adding to that the significant drop in estrogen levels causes a large change in the appearance and function of your skin. We see a rapid loss of structural integrity and ability to repair. Some women may experience a surge of pigmentation and age spots. Problems will vary between individuals, with genetic tendencies, skin type, previous skin treatments and past skin damage all making an impact. I highly recommend a proactive approach to your skincare regiment to combat this. Prevention, protection and repairing what can be repaired with a quality skincare regiment with proven track record. Consistency is the key and most women just don’t take the time for self care that they should. If you can get into the habit of good skin care before menopause, your skin won’t suffer as much when the hormone changes hit.

 

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Arbonne Support Through Menopause

Here are some of the Arbonne products that may help minimize the menopausal symptoms. Please contact me or your Arbonne Independent Consultant to discuss a plan for you!

Re9 Neck Cream – firms and helps to prevent sagging/loosening skin as result of collagen depletion on neck & chest as the skin is thinner, and highly exposed to elements.

Re9 Instant Lift Gel – Firms and lifts for a smooth appearance instantly to boost confidence.

Re9 Prepwork Eye Gel Masks – instantly reduces puffiness/dark circles/lines from poor sleep. Arbonne RE9 Advanced Night Repair Cream. A pot full of hydrating and repairing goodness, including vitamin B3, vitamin C, peptides and brown algae.

RE9 Intensive Renewel Serium – A super concentrated formula helps reduce the appearance of fine lines, balanced with a light , silky texture. Advanced peptides, antioxidants and essential botanicals work to defend your skin against ageing and prevent damage.

Genius Resurfacing Pads – diminishes sunspots, pigmentation, discoloration that surfaces through the thinning skin

  • Intelligence Nourishing Facial Oil – comforts the increase in dryness, restores moisture/radiance
  • Primer – hydrates, helps makeup glide & increases wearing power/freshness as hot flushes impact makeup performance
  • Greens Balance – feeds the skin with nutrients to maintain skin health, function, clarity, radiance
  • Omega 3 Plus – strengthens & protects cells
  • Mind Health – heightens cognitive function/concentration, balances mood/emotion/irritability
  • Sleep Well Spray – for women who have difficulty sleeping.
  • Rescue and Renew Detox Gelee – ย a cooling gel that helps soothe and cool the skin and muscles. It replenishes the skins natural moisture and promotes a sense of balance and peace.
  • Rescue & Renew Peppermint Essential Oil – promotes energy, yet is peaceful.
  • Arbonne Essentials Calcium Plus – helps support healthy bones and other biological functions. Complete with Vitamin D, Calcium, Magnesium, and Red Clover.
  • Digestive plus will aid gut health which increases serotonin which improves mood (anxiety, depression, etc), Sleep, etc
  • #Arbonne30 for all over health support including menopausal symptoms.

 

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Testimonials – Arbonne & Menopause Symptoms

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Robin;
"Yoyo dieter alert!ย ๐Ÿคช
That WAS me!
I had endometriosis lodged in my spine.ย ๐Ÿ˜ฉย ouch! Then it traveled to my 
diaphragm and the pain was worse!ย ๐ŸฅตI was diagnosed at 30 with 
osteoarthritis, pelvic congestion syndrome at 34, irritable bowel syndrome 
at 35, hypoglycemia at 36, pre-menopause symptoms were through the roof! 
Emotions and hormones were flying all over and then I ended up going to the 
emergency room with diverticulitis.ย ๐Ÿฅต๐ŸคขI was obese, depressed, and slowly 
eating my way to an early death. I could hardly get out of bed.
My daughter convinced me to try the Arbonne system and business and I'm 
sooo glad she did!ย โค๏ธโค๏ธ๐Ÿ‘๐Ÿ‘
My symptoms are completely gone!ย ๐Ÿ‘๐Ÿ˜
So I might still be a little crazyย ๐Ÿคฃ๐Ÿคชย but now it's crazy in love with 
this new life! No more pills! No more crazy lady hormone swings! No more 
being backed up worse than the 405 freeway in LA! No more crying myself to 
sleep in pain! No more laying in bed unable to move all day! I'm jogging 
every morning for the first time since high school!ย ๐Ÿ’ช๐Ÿƒโ€โ™€๏ธ
I'm not done yet but I've made so much progress that I'll never go back.ย ๐Ÿ˜"
Great advice from Jenny Burrell.
Are you 35/40+? This is defined chronologically as the Third Age, or 
peri-menopause. Your body is changing. What you eat and drink now REALLY 
MATTERS in a way that it never has before. What suited your metabolism in 
your 20's & 30's most probably just isn't going to work now. Time for a 
reset. There seems to be 4 big issues in the 3rd Age as far as nutrition 
is involved for women and they are -
SUGAR, EXCESS STARCHY CARBS, EATING PROCESSED/NON-HOME COOKED FOOD and 
ALCOHOL. Most of our socializing in this life phase involve eating and 
drinking and if we're not careful to adjust to what our bodies actually 
NEED as opposed to simply continuing with outdated habits, we might end up 
with a body, energy and health that's very much not where we want to be.
This is definitely me. Foods I used to be able to eat without causing 
weight gain or bloating I only just have to look at now!! The pounds seems 
to linger around my belly (not a good look!)
Arbonneโ€™s 30 days to healthy living plan resets your body by eliminating 
the above โ€˜dangerโ€™ foods and helping you to retrain your eating habits. 

DeEtte
"Back in October of 2015, I accepted a coffee date, with my now Arbonne 
coach. We talked about the business, but what I was really interested in 
was the 30 Day Detox. You see, I was 49, and struggling with pre-menopause 
symptoms, like weight gain, especially around the mid section, emotional 
issues, fatigue, pain in my joints, and aging skin.ย ๐Ÿ˜ซย I literally cried 
at our coffee date.
That day, I committed myself to doing the detox 100%! It is an 
understatement to say that I was a new woman by the end of those 30 days! 
No more heartburn, hip pain, fatigue, brain fog, and I lost 10 pounds! 
Everything that was promised, happened!
I now use all of the detox products in my daily life. I splurge sometimes, 
but my body lets me know that I can't do that all the time. Every time I 
hear from somebody that they have an autoimmune disorder, or migraines, 
adrenal fatigue, IBS, insert your issue here_________, I want to scream, 
"Try the 30 day Clean Eating Challenge/Cleanse with Arbonne"! But, I don't 
screamย ๐Ÿ˜‚, I just ask and encourage.
My life is forever changed by the Arbonne nutritional products, and I am 
so grateful!"
Testimonial from a client using Mind Health supplement. I am so, so happy 
she is feeling better and this has worked for her. She felt like nothing 
was working beforehand.
"I have been taking the mind health for over a month.
The difference it has made has been amazing,
before I was advised on trying it. I was very menopausal very tired,
headaches and very low in myself.
The difference in taking mind health is that I've had no headaches, a lot 
more energy and a lot more happier in myself.
I stopped taking it for a short time and all my symptoms have come back, 
so I know that the mind health has made a huge difference I would recommend 
it to anyone who is going through the menopause" x
M.R
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Aviva
After 5 months of dedication to my health, here are the results. Minus 
43.7 lbs. My shirt is now a dress! After one heart attack 4.5 years ago, 
cholesterol medication, no energy, in pain, peri menopausal ( canโ€™t lose 
an once at my age so I thought) I finally woke up. I canโ€™t thank Maria 
enough for introducing me to the best program for wellness globally. I no 
longer take Lipitor (with my doctorโ€™s permission), when I couldnโ€™t walk 
7 minutes without pain, I now walk 2 miles a day. I work full time as a 
school nurse and run a successful home based business. My goal is to now 
coach women and men alike (young and older) to do the same. It only took 
30 days to change my mindset. You can do it too. I want to thank my family 
at home for going with the flow.

 

donnaI want to share my passion for Arbonne Products and how the Clean Eating Challenge has completely changed my life.
Donna
These are just a few of my wins/successes after my first CEC.
(Clean Eating Challenge - aka #Arbonne30)
* No more blood pressure meds
* Better sleep
* Increased energy
* Decrease in menopausal systems
* Significant weight loss
* 7 inches gone
* Increased lean muscle mass
* Clear, Vibrant, Healthy Skin

You can see how unhappy I look about taking my before photo. I had not 
been treating my body right and I definitely wasnโ€™t putting foods that 
serve my body in it. In my after photo Iโ€™m happy, strong and lean.

 

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I am 50 y.o. menopausal. I didn't think I could possibly lose my gut. 
On 02 September I took the photo on the left. The following day I started 
the 30 days to healthy living for the first time. The photo on the right 
I took 5 of October.
Iย ๐Ÿ’šย Arbonne foreverย ๐Ÿ˜˜
c3

 


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30 Days to Healthy Living with Dr. Tanda Cook from Lisa on Vimeo.

Foods To Aid Menopausal Symptoms

  1. Coconut oil
  2. Radishes
  3. Beans
  4. Linseeds
  5. Sesame seeds
  6. Broccoli
  7. Cauliflower
  8. Cabbage
  9. Berries
  10. Essential fatty acids
  11. A rainbow of vegetables
  12. Foods Containing Phytoestrogens (ex; chickpeas, peanuts,ย flax seeds, barley, grapes, berries, plums, green andย black tea)
  13. Good quality protein sources and/or supplements
  14. Legumes

 

Foods To Avoid

  1. Processed foods
  2. Added sugars
  3. Alcohol
  4. Caffeine
  5. Super spicy foods
  6. Super salty foods

Menopause is linked to changes in metabolism, reduced bone density and increased risk of heart disease. Additionally, many women going through menopause experience unpleasant symptoms, such as hot flashes and poor sleep. A nutrient rich nutrition plan high in fruits, vegetables, whole grains (gluten-free if you are gluten sensitive), and high-quality protein, along with a good multi-vitamin may reduce menopause symptoms. Phytoestrogens and healthy fats, such as omega-3 fatty acids from fish, may also help. Or, omega-3 can be obtained as a supplement. Vegetarians and vegans can get their daily dosage of Omega-3’s from; seaweed, algae, chia; flax and hemp seeds, walnuts, kidney beans, and algae oilย 

These simple changes to your diet may make this important transition in your life easier.

 

DISCLAIMER: Results do vary from person to person and are dependent on the work and commitment to the products and program that you are willing to put in.ย 

unbalanced chakras

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๐‘บ๐’๐’–๐’๐’… ๐‘ฏ๐’†๐’‚๐’๐’Š๐’๐’ˆ

๐‘พ๐’‰๐’‚๐’• ๐’Š๐’” ๐’‚ ๐‘ด๐’‚๐’๐’•๐’“๐’‚? ๐‘จ ๐’”๐’๐’–๐’๐’…, ๐’”๐’š๐’๐’๐’‚๐’ƒ๐’๐’†, ๐’˜๐’๐’“๐’…, ๐’๐’“ ๐’ˆ๐’“๐’๐’–๐’‘ ๐’๐’‡ ๐’˜๐’๐’“๐’…๐’” ๐’•๐’‰๐’‚๐’• ๐’Š๐’” ๐’„๐’๐’๐’”๐’Š๐’…๐’†๐’“๐’†๐’… ๐’„๐’‚๐’‘๐’‚๐’ƒ๐’๐’† ๐’๐’‡ โ€œ๐’„๐’“๐’†๐’‚๐’•๐’Š๐’๐’ˆ ๐’•๐’“๐’‚๐’๐’”๐’‡๐’๐’“๐’Ž๐’‚๐’•๐’Š๐’๐’.โ€ ๐‘ป๐’‰๐’† ๐‘บ๐’‚๐’๐’”๐’Œ๐’“๐’Š๐’• ๐’˜๐’๐’“๐’… ๐’Ž๐’‚๐’๐’•๐’“๐’‚ ๐’„๐’๐’๐’”๐’Š๐’”๐’•๐’” ๐’๐’‡ ๐’•๐’‰๐’† ๐’“๐’๐’๐’• ๐’Ž๐’‚๐’- โ€œ๐’•๐’ ๐’•๐’‰๐’Š๐’๐’Œโ€ (๐’‚๐’๐’”๐’ ๐’Š๐’ ๐’Ž๐’‚๐’๐’‚๐’” โ€œ๐’Ž๐’Š๐’๐’…โ€) ๐’‚๐’๐’… ๐’•๐’‰๐’† ๐’”๐’–๐’‡๐’‡๐’Š๐’™ -๐’•๐’“๐’‚, ๐’Ž๐’†๐’‚๐’๐’Š๐’๐’ˆ โ€œ๐’•๐’๐’๐’๐’” ๐’๐’“ ๐’Š๐’๐’”๐’•๐’“๐’–๐’Ž๐’†๐’๐’•๐’”โ€, ๐’‰๐’†๐’๐’„๐’† ๐’‚ ๐’๐’Š๐’•๐’†๐’“๐’‚๐’ ๐’•๐’“๐’‚๐’๐’”๐’๐’‚๐’•๐’Š๐’๐’ ๐’˜๐’๐’–๐’๐’… ๐’ƒ๐’† โ€œ๐’Š๐’๐’”๐’•๐’“๐’–๐’Ž๐’†๐’๐’• ๐’๐’‡ ๐’•๐’‰๐’๐’–๐’ˆ๐’‰๐’•โ€.


๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚ ๐‘ด๐’†๐’…๐’Š๐’•๐’‚๐’•๐’Š๐’๐’๐’” & ๐‘ช๐’‰๐’‚๐’๐’•๐’”

๐‘น๐’๐’๐’• ๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚ ๐‘บ๐’‚๐’„๐’“๐’‚๐’ ๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚ย  ๐‘บ๐’๐’๐’‚๐’“ ๐‘ท๐’๐’†๐’™๐’–๐’” ๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚
๐‘บ๐’๐’–๐’๐’…: ๐‘ณ๐’‚๐’Ž
๐‘ฒ๐’†๐’š๐’๐’๐’•๐’†: ๐‘ช
๐‘ฝ๐’๐’˜๐’†๐’: ๐‘ผ๐’‰
๐‘ญ๐’“๐’†๐’’๐’–๐’†๐’๐’„๐’š: 256 ๐‘ฏ๐’›.
๐‘บ๐’๐’–๐’๐’…: ๐‘ป๐’‰๐’–๐’๐’…๐’†๐’“/๐‘ฌ๐’‚๐’“๐’•๐’‰๐’’๐’–๐’‚๐’Œ๐’†
๐‘ฌ๐’๐’†๐’“๐’ˆ๐’š: ๐‘ฎ๐’“๐’๐’–๐’๐’…๐’Š๐’๐’ˆ
๐‘บ๐’๐’–๐’๐’…: ๐‘ฝ๐’‚๐’Ž
๐‘ฒ๐’†๐’š๐’๐’๐’•๐’†: ๐‘ซ
๐‘ฝ๐’๐’˜๐’†๐’: ๐‘ถ๐’๐’
๐‘ญ๐’“๐’†๐’’๐’–๐’†๐’๐’„๐’š: 288 ๐‘ฏ๐’›
๐‘บ๐’๐’–๐’๐’…: ๐‘ถ๐’„๐’†๐’‚๐’
๐‘ฌ๐’๐’†๐’“๐’ˆ๐’š: ๐‘ณ๐’Š๐’‡๐’† ๐‘ฌ๐’๐’†๐’“๐’ˆ๐’š
๐‘บ๐’๐’–๐’๐’…: ๐‘น๐’‚๐’Ž
๐‘ฒ๐’†๐’š๐’๐’๐’•๐’†: ๐‘ฌ
๐‘ฝ๐’๐’˜๐’†๐’: ๐‘ถ๐’‰
๐‘ญ๐’“๐’†๐’’๐’–๐’†๐’๐’„๐’š: 320 ๐‘ฏ๐’›.
๐‘บ๐’๐’–๐’๐’…: ๐‘น๐’๐’‚๐’“๐’Š๐’๐’ˆ ๐‘ญ๐’Š๐’“๐’†
๐‘ฌ๐’๐’†๐’“๐’ˆ๐’š: ๐‘ท๐’๐’˜๐’†๐’“
๐‘ฏ๐’†๐’‚๐’“๐’• ๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚ ๐‘ป๐’‰๐’“๐’๐’‚๐’• ๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚ ๐‘ป๐’‰๐’Š๐’“๐’…-๐‘ฌ๐’š๐’† ๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚ ๐‘ช๐’“๐’๐’˜๐’ ๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚
๐‘บ๐’๐’–๐’๐’…: ๐’€๐’‚๐’Ž
๐‘ฒ๐’†๐’š๐’๐’๐’•๐’†: ๐‘ญ
๐‘ฝ๐’๐’˜๐’†๐’: ๐‘จ๐’‰
๐‘ญ๐’“๐’†๐’’๐’–๐’†๐’๐’„๐’š: 341. 3 ๐‘ฏ๐’›.
๐‘บ๐’๐’–๐’๐’…: ๐‘พ๐’Š๐’๐’…
๐‘ฌ๐’๐’†๐’“๐’ˆ๐’š: ๐‘ช๐’๐’Ž๐’‘๐’‚๐’”๐’”๐’Š๐’๐’, ๐‘ณ๐’๐’—๐’†
๐’๐’–๐’๐’…: ๐‘ฏ๐’–๐’Ž
๐‘ฒ๐’†๐’š๐’๐’๐’•๐’†: ๐‘ฎ
๐‘ฝ๐’๐’˜๐’†๐’: ๐‘ฌ๐’š๐’†
๐‘ญ๐’“๐’†๐’’๐’–๐’†๐’๐’„๐’š: 384 ๐‘ฏ๐’›.
๐‘บ๐’๐’–๐’๐’…: ๐‘ช๐’“๐’Š๐’„๐’Œ๐’†๐’•๐’”
๐‘ฌ๐’๐’†๐’“๐’ˆ๐’š: ๐‘ช๐’๐’Ž๐’Ž๐’–๐’๐’Š๐’„๐’‚๐’•๐’Š๐’๐’, ๐‘ช๐’“๐’†๐’‚๐’•๐’Š๐’๐’
๐‘บ๐’๐’–๐’๐’…: ๐‘ถ๐’Ž
๐‘ฒ๐’†๐’š๐’๐’๐’•๐’†: ๐‘จ
๐‘ฝ๐’๐’˜๐’†๐’: ๐‘จ๐’š๐’†
๐‘ญ๐’“๐’†๐’’๐’–๐’†๐’๐’„๐’š: 426.7 ๐‘ฏ๐’›.
๐‘บ๐’๐’–๐’๐’…: ๐‘ฉ๐’†๐’๐’๐’”
๐‘ฌ๐’๐’†๐’“๐’ˆ๐’š: ๐‘ฐ๐’๐’”๐’Š๐’ˆ๐’‰๐’•, ๐‘พ๐’Š๐’”๐’…๐’๐’Ž
๐‘บ๐’๐’–๐’๐’…: ๐‘จ๐’–๐’Ž (๐‘จ๐’‰ ๐’๐’“ ๐‘ถ๐’Ž)
๐‘ฒ๐’†๐’š๐’๐’๐’•๐’†: ๐‘ฉ
๐‘ฝ๐’๐’˜๐’†๐’: ๐‘ฌ๐’†๐’†
๐‘ญ๐’“๐’†๐’’๐’–๐’†๐’๐’„๐’š: 480 ๐‘ฏ๐’›.
๐‘บ๐’๐’–๐’๐’…: ๐‘ถ๐’Ž
๐‘ฌ๐’๐’†๐’“๐’ˆ๐’š: ๐‘ป๐’“๐’‚๐’๐’”๐’„๐’†๐’๐’…๐’†๐’๐’„๐’†, ๐‘ฌ๐’•๐’‰๐’†๐’“๐’†๐’‚๐’

๐‘ฏ๐’†๐’‚๐’๐’Š๐’๐’ˆ ๐‘พ๐’Š๐’•๐’‰ ๐‘ญ๐’๐’๐’…๐’”, ๐‘จ๐’„๐’•๐’Š๐’๐’๐’”, ๐’‚๐’๐’… ๐‘จ๐’‡๐’‡๐’Š๐’“๐’Ž๐’‚๐’•๐’Š๐’๐’๐’”

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๐‘ญ๐’๐’๐’…๐’” ๐’•๐’ ๐’”๐’•๐’“๐’†๐’๐’ˆ๐’•๐’‰๐’†๐’ ๐’•๐’‰๐’† ๐‘น๐’๐’๐’• ๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚:
๐’ƒ๐’†๐’†๐’•๐’”, ๐’“๐’‚๐’…๐’Š๐’”๐’‰๐’†๐’”, ๐’„๐’‚๐’“๐’“๐’๐’•๐’”, ๐’‘๐’๐’•๐’‚๐’•๐’๐’†๐’”, ๐’”๐’˜๐’†๐’†๐’• ๐’‘๐’๐’•๐’‚๐’•๐’๐’†๐’”, 
๐’‘๐’‚๐’“๐’”๐’๐’Š๐’‘๐’”, ๐’๐’๐’Š๐’๐’๐’”, ๐’ˆ๐’‚๐’“๐’๐’Š๐’„, ๐’•๐’–๐’“๐’๐’Š๐’‘๐’”, ๐’ˆ๐’Š๐’๐’ˆ๐’†๐’“, ๐’Ž๐’–๐’”๐’‰๐’“๐’๐’๐’Ž๐’”, 
๐’…๐’‚๐’๐’…๐’†๐’๐’Š๐’๐’, ๐’ˆ๐’Š๐’๐’ˆ๐’†๐’“, ๐’•๐’–๐’Ž๐’†๐’“๐’Š๐’„, ๐’‚๐’๐’… ๐’—๐’‚๐’๐’†๐’“๐’Š๐’‚๐’ ๐’“๐’๐’๐’•.


๐‘บ๐’•๐’“๐’†๐’๐’ˆ๐’•๐’‰๐’†๐’๐’†๐’… ๐’ƒ๐’š:
๐‘ช๐’๐’๐’๐’†๐’„๐’•๐’Š๐’๐’ˆ ๐’˜๐’Š๐’•๐’‰ ๐’•๐’‰๐’† ๐‘ฌ๐’‚๐’“๐’•๐’‰ ๐’•๐’‰๐’“๐’๐’–๐’ˆ๐’‰ ๐‘ต๐’‚๐’•๐’–๐’“๐’† (๐’†๐’™: ๐’†๐’‚๐’“๐’•๐’‰๐’Š๐’๐’ˆ), ๐‘น๐’–๐’๐’๐’Š๐’๐’ˆ, ๐’€๐’๐’ˆ๐’‚, 
๐‘ท๐’‰๐’š๐’”๐’Š๐’„๐’‚๐’ ๐‘ฌ๐’™๐’†๐’“๐’„๐’Š๐’”๐’†, ๐‘บ๐’๐’†๐’†๐’‘, ๐‘ด๐’‚๐’”๐’”๐’‚๐’ˆ๐’†, ๐‘ป๐’‚๐’Œ๐’† ๐’๐’‡๐’‡ ๐’š๐’๐’–๐’“ ๐’”๐’‰๐’๐’†๐’” ๐’‚๐’๐’… ๐’”๐’๐’„๐’Œ๐’” ๐’‚๐’๐’… 
๐’˜๐’‚๐’๐’Œ ๐’Š๐’ ๐’•๐’‰๐’† ๐’ˆ๐’“๐’‚๐’”๐’”, ๐’๐’“ ๐’”๐’Š๐’• ๐’–๐’๐’…๐’†๐’“ ๐’‚ ๐’•๐’“๐’†๐’†, ๐’„๐’๐’๐’”๐’† ๐’š๐’๐’–๐’“ ๐’†๐’š๐’†๐’” ๐’‚๐’๐’… ๐’„๐’๐’๐’๐’†๐’„๐’• ๐’˜๐’Š๐’•๐’‰ 
๐’•๐’‰๐’† ๐’†๐’‚๐’“๐’•๐’‰, ๐’•๐’‰๐’Š๐’๐’Œ๐’Š๐’๐’ˆ ๐’๐’‡ ๐’•๐’‰๐’† ๐’„๐’๐’๐’๐’“ ๐’“๐’†๐’…. ๐‘ซ๐’ ๐’•๐’‰๐’Š๐’” ๐’‚๐’• ๐’…๐’‚๐’˜๐’ ๐’๐’“ ๐’”๐’–๐’๐’…๐’๐’˜๐’.

๐‘จ๐’‡๐’‡๐’Š๐’“๐’Ž๐’‚๐’•๐’Š๐’๐’๐’”:
๐‘ฐ ๐’‡๐’†๐’†๐’ ๐’”๐’‚๐’‡๐’† ๐’‚๐’๐’… ๐’”๐’†๐’„๐’–๐’“๐’†.

๐‘ฐ ๐’‚๐’Ž ๐’„๐’๐’๐’๐’†๐’„๐’•๐’†๐’… ๐’•๐’ ๐’Ž๐’š ๐’ƒ๐’๐’…๐’š.

๐‘ฐ ๐’•๐’“๐’–๐’”๐’• ๐’Ž๐’š๐’”๐’†๐’๐’‡.

๐‘ฐ ๐’‚๐’Ž ๐’…๐’†๐’†๐’‘๐’๐’š ๐’“๐’๐’๐’•๐’†๐’….

๐‘ฐ ๐’Ž๐’‚๐’Œ๐’† ๐’‰๐’†๐’‚๐’๐’•๐’‰๐’š ๐’„๐’‰๐’๐’Š๐’„๐’†๐’”.

๐‘ฐ ๐’‚๐’Ž ๐’ˆ๐’“๐’๐’–๐’๐’…๐’†๐’… ๐’‚๐’๐’… ๐’”๐’•๐’‚๐’ƒ๐’๐’†.
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๐‘ฏ๐’†๐’“๐’ƒ๐’” ๐’‚๐’๐’… ๐‘ญ๐’๐’๐’…๐’” ๐’•๐’ ๐’”๐’•๐’“๐’†๐’๐’ˆ๐’•๐’‰๐’†๐’ ๐’•๐’‰๐’† ๐‘บ๐’‚๐’„๐’“๐’‚๐’ ๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚:
๐’Ž๐’‚๐’๐’ˆ๐’, ๐’Ž๐’†๐’๐’๐’๐’”, ๐’๐’“๐’‚๐’๐’ˆ๐’†๐’”, ๐’”๐’•๐’“๐’‚๐’˜๐’ƒ๐’†๐’“๐’“๐’Š๐’†๐’”, ๐’๐’–๐’•๐’”, ๐’‰๐’๐’๐’†๐’š, 
๐’‡๐’†๐’๐’๐’†๐’, ๐’‘๐’‚๐’“๐’”๐’๐’†๐’š, ๐’„๐’‚๐’“๐’“๐’๐’•๐’”, ๐’๐’“๐’‚๐’๐’ˆ๐’† ๐’”๐’˜๐’†๐’†๐’• ๐’‘๐’†๐’‘๐’‘๐’†๐’“๐’”, 
๐’‘๐’†๐’‚๐’„๐’‰๐’†๐’”, ๐’‚๐’‘๐’“๐’Š๐’„๐’๐’•๐’”, ๐’”๐’‚๐’๐’Ž๐’๐’ ๐’‚๐’๐’… ๐’„๐’Š๐’๐’๐’‚๐’Ž๐’๐’.


๐‘บ๐’•๐’“๐’†๐’๐’ˆ๐’•๐’‰๐’†๐’๐’†๐’… ๐’ƒ๐’š:
๐‘บ๐’†๐’๐’”๐’–๐’‚๐’ ๐’‘๐’๐’†๐’‚๐’”๐’–๐’“๐’†๐’”, ๐‘ช๐’“๐’†๐’‚๐’•๐’Š๐’—๐’† ๐‘ฌ๐’๐’…๐’†๐’‚๐’—๐’๐’“๐’”, ๐‘ท๐’‚๐’”๐’”๐’Š๐’๐’๐’‚๐’•๐’† 
๐’†๐’™๐’‘๐’“๐’†๐’”๐’”๐’Š๐’๐’, ๐’‰๐’†๐’‚๐’๐’•๐’‰๐’š ๐’ƒ๐’‚๐’๐’‚๐’๐’„๐’† ๐’๐’‡ ๐’Š๐’๐’…๐’–๐’๐’ˆ๐’Š๐’๐’ˆ ๐’Š๐’ ๐’๐’Š๐’‡๐’†โ€™๐’” ๐’‘๐’๐’†๐’‚๐’”๐’–๐’“๐’†๐’”,๐’…๐’“๐’Š๐’๐’Œ ๐’‘๐’๐’†๐’๐’•๐’š 
๐’๐’‡ ๐’‡๐’๐’–๐’Š๐’…๐’”, ๐’š๐’๐’ˆ๐’‚, ๐’…๐’‚๐’๐’„๐’†.


๐‘จ๐’‡๐’‡๐’Š๐’“๐’Ž๐’‚๐’•๐’Š๐’๐’๐’”:
๐‘ฐ ๐’“๐’†๐’”๐’‘๐’†๐’„๐’• ๐’Ž๐’š ๐’ƒ๐’๐’…๐’š.

๐‘ฐ ๐’•๐’‚๐’Œ๐’† ๐’„๐’‚๐’“๐’† ๐’๐’‡ ๐’Ž๐’š ๐’ƒ๐’๐’…๐’š.

๐‘ฐ ๐’‚๐’Ž ๐’‘๐’‚๐’”๐’”๐’Š๐’๐’๐’‚๐’•๐’†.

๐‘ฐ ๐’‚๐’๐’๐’๐’˜ ๐’Ž๐’š๐’”๐’†๐’๐’‡ ๐’•๐’ ๐’†๐’™๐’‘๐’†๐’“๐’Š๐’†๐’๐’„๐’† ๐’‘๐’๐’†๐’‚๐’”๐’–๐’“๐’†.

๐‘ฐ ๐’๐’๐’—๐’† ๐’Ž๐’š ๐’ƒ๐’๐’…๐’š.

๐‘ฐ ๐’†๐’Ž๐’ƒ๐’“๐’‚๐’„๐’† ๐’Ž๐’š ๐’”๐’†๐’™๐’–๐’‚๐’๐’Š๐’•๐’š.
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๐‘ฏ๐’†๐’“๐’ƒ๐’” ๐’‚๐’๐’… ๐‘ญ๐’๐’๐’…๐’” ๐’•๐’ ๐’”๐’•๐’“๐’†๐’๐’ˆ๐’•๐’‰๐’†๐’ ๐’•๐’‰๐’† ๐‘บ๐’๐’๐’‚๐’“ ๐‘ท๐’๐’†๐’™๐’–๐’” ๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚:
๐’˜๐’‰๐’๐’๐’† ๐’ˆ๐’“๐’‚๐’Š๐’๐’”, ๐’๐’‚๐’•๐’”, ๐’ƒ๐’“๐’๐’˜๐’ ๐’“๐’Š๐’„๐’†, ๐’”๐’‘๐’†๐’๐’•, ๐’“๐’š๐’†, ๐’‡๐’‚๐’“๐’“๐’, ๐’ƒ๐’†๐’‚๐’๐’”, 
๐’—๐’†๐’ˆ๐’†๐’•๐’‚๐’ƒ๐’๐’†๐’”, ๐’”๐’‘๐’“๐’๐’–๐’•๐’†๐’… ๐’ˆ๐’“๐’‚๐’Š๐’๐’”, ๐’Ž๐’‚๐’“๐’”๐’‰๐’Ž๐’‚๐’๐’๐’๐’˜ ๐’“๐’๐’๐’•, 
๐’„๐’‰๐’‚๐’Ž๐’๐’Ž๐’Š๐’๐’†, ๐’๐’†๐’Ž๐’๐’ ๐’ƒ๐’‚๐’๐’Ž, ๐’๐’†๐’Ž๐’๐’๐’”, ๐’„๐’๐’“๐’, ๐’‚๐’๐’… ๐’ƒ๐’‚๐’๐’‚๐’๐’‚๐’”

๐‘บ๐’•๐’“๐’†๐’๐’ˆ๐’•๐’‰๐’†๐’๐’†๐’… ๐’ƒ๐’š:
๐‘ฌ๐’™๐’†๐’“๐’„๐’Š๐’”๐’†, ๐‘ท๐’Š๐’๐’‚๐’•๐’†๐’”, ๐‘ช๐’๐’“๐’†-๐’”๐’•๐’“๐’†๐’๐’ˆ๐’•๐’‰๐’†๐’๐’Š๐’๐’ˆ ๐’€๐’๐’ˆ๐’‚, ๐‘ป๐’‚๐’Š-๐‘ช๐’‰๐’Š ๐’‚๐’๐’… ๐’๐’•๐’‰๐’†๐’“ 
๐‘ด๐’‚๐’“๐’•๐’Š๐’‚๐’ ๐‘จ๐’“๐’•๐’”.


๐‘จ๐’‡๐’‡๐’Š๐’“๐’Ž๐’‚๐’•๐’Š๐’๐’๐’”:
๐‘ฐ ๐’‡๐’†๐’†๐’ ๐’Ž๐’š ๐’๐’˜๐’ ๐’‘๐’๐’˜๐’†๐’“.

๐‘ฐ ๐’‰๐’๐’๐’๐’“ ๐’Ž๐’š๐’”๐’†๐’๐’‡.

๐‘ฐ ๐’‚๐’Ž ๐’”๐’•๐’“๐’๐’๐’ˆ ๐’‚๐’๐’… ๐’ƒ๐’“๐’‚๐’—๐’†.

๐‘ฐ ๐’‚๐’Ž ๐’‘๐’“๐’๐’–๐’… ๐’๐’‡ ๐’Ž๐’š๐’”๐’†๐’๐’‡ ๐’‚๐’๐’… ๐’Ž๐’š ๐’‚๐’„๐’‰๐’Š๐’†๐’—๐’†๐’Ž๐’†๐’๐’•๐’”.

๐‘ฐ ๐’„๐’‰๐’๐’๐’”๐’† ๐’•๐’‰๐’† ๐’ƒ๐’†๐’”๐’• ๐’‡๐’๐’“ ๐’Ž๐’š๐’”๐’†๐’๐’‡.

๐‘ฐ ๐’‚๐’Ž ๐’•๐’‰๐’† ๐’‚๐’“๐’„๐’‰๐’Š๐’•๐’†๐’„๐’• ๐’๐’‡ ๐’Ž๐’š ๐’๐’Š๐’‡๐’†.
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๐‘ฏ๐’†๐’“๐’ƒ๐’” ๐’‚๐’๐’… ๐‘ญ๐’๐’๐’…๐’” ๐’•๐’ ๐’”๐’•๐’“๐’†๐’๐’ˆ๐’•๐’‰๐’†๐’ ๐’•๐’‰๐’† ๐‘ฏ๐’†๐’‚๐’“๐’• ๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚:
๐’•๐’‰๐’š๐’Ž๐’†, ๐’ƒ๐’†๐’“๐’“๐’Š๐’†๐’”, ๐’Œ๐’‚๐’๐’†, ๐’ƒ๐’“๐’๐’„๐’„๐’๐’๐’Š, ๐’”๐’‘๐’Š๐’๐’‚๐’„๐’‰, ๐’„๐’‰๐’‚๐’“๐’…, 
๐’…๐’‚๐’๐’…๐’†๐’๐’Š๐’๐’ ๐’ˆ๐’“๐’†๐’†๐’๐’”, ๐’‘๐’‚๐’“๐’”๐’๐’†๐’š, ๐’„๐’†๐’๐’†๐’“๐’š, ๐’„๐’–๐’„๐’–๐’Ž๐’ƒ๐’†๐’“, ๐’›๐’–๐’„๐’„๐’‰๐’Š๐’๐’Š, 
๐’Ž๐’‚๐’•๐’„๐’‰๐’‚, ๐’ˆ๐’“๐’†๐’†๐’ ๐’•๐’†๐’‚, ๐’‚๐’—๐’๐’„๐’‚๐’…๐’, ๐’๐’Š๐’Ž๐’†, ๐’Ž๐’Š๐’๐’•, ๐’‘๐’†๐’‚๐’”, ๐’‚๐’๐’… ๐’Œ๐’Š๐’˜๐’Š.


๐‘บ๐’•๐’“๐’†๐’๐’ˆ๐’•๐’‰๐’†๐’๐’†๐’… ๐’ƒ๐’š:
๐‘ฎ๐’†๐’๐’†๐’“๐’๐’”๐’Š๐’•๐’š, ๐‘ซ๐’†๐’†๐’‘ ๐’ƒ๐’“๐’†๐’‚๐’•๐’‰๐’Š๐’๐’ˆ, ๐’€๐’๐’ˆ๐’‚ (๐’†๐’”๐’‘๐’†๐’„๐’Š๐’‚๐’๐’๐’š ๐’ƒ๐’‚๐’„๐’Œ-๐’ƒ๐’†๐’๐’… ๐’‘๐’๐’”๐’•๐’–๐’“๐’†๐’”), 
๐‘ฝ๐’†๐’ˆ๐’†๐’•๐’‚๐’“๐’Š๐’‚๐’ ๐‘ซ๐’Š๐’†๐’•, ๐‘ฝ๐’๐’๐’–๐’๐’•๐’†๐’†๐’“ ๐’˜๐’๐’“๐’Œ, ๐‘พ๐’๐’“๐’Œ๐’Š๐’๐’ˆ ๐’˜๐’Š๐’•๐’‰ ๐’‚๐’๐’Š๐’Ž๐’‚๐’๐’”.

๐‘จ๐’‡๐’‡๐’Š๐’“๐’Ž๐’‚๐’•๐’Š๐’๐’๐’”:
๐‘ฐ ๐’‚๐’Ž ๐’๐’‘๐’†๐’ ๐’•๐’ ๐’๐’๐’—๐’†.

๐‘ฐ ๐’‡๐’๐’“๐’ˆ๐’Š๐’—๐’† ๐’Ž๐’š๐’”๐’†๐’๐’‡ ๐’‚๐’๐’… ๐’๐’•๐’‰๐’†๐’“๐’”.

๐‘ฐ ๐’‚๐’Ž ๐’„๐’๐’๐’๐’†๐’„๐’•๐’†๐’… ๐’•๐’ ๐’๐’•๐’‰๐’†๐’“๐’”.

๐‘ฐ ๐’‚๐’Ž ๐’‚๐’• ๐’๐’๐’† ๐’˜๐’Š๐’•๐’‰ ๐’๐’‚๐’•๐’–๐’“๐’†.

๐‘ฐ ๐’๐’Š๐’—๐’† ๐’Š๐’ ๐’ƒ๐’‚๐’๐’‚๐’๐’„๐’†.

๐‘ฐ ๐’‡๐’†๐’†๐’ ๐’‘๐’†๐’‚๐’„๐’†๐’‡๐’–๐’.
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๐‘ฏ๐’†๐’“๐’ƒ๐’” ๐’‚๐’๐’… ๐‘ญ๐’๐’๐’…๐’” ๐’•๐’ ๐’”๐’•๐’“๐’†๐’๐’ˆ๐’•๐’‰๐’†๐’ ๐’•๐’‰๐’† ๐‘ป๐’‰๐’“๐’๐’‚๐’• ๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚:
๐’‡๐’“๐’–๐’Š๐’• ๐’‹๐’–๐’Š๐’„๐’†๐’”, ๐’‰๐’†๐’“๐’ƒ๐’‚๐’ ๐’•๐’†๐’‚๐’”, ๐’“๐’†๐’… ๐’„๐’๐’๐’—๐’†๐’“, ๐’„๐’Š๐’•๐’“๐’–๐’”, ๐’‘๐’†๐’‚๐’“๐’”, 
๐’‘๐’๐’–๐’Ž๐’”, ๐’„๐’๐’๐’—๐’†๐’”, ๐’‘๐’†๐’‘๐’‘๐’†๐’“๐’Ž๐’Š๐’๐’•, ๐’”๐’‚๐’ˆ๐’†, ๐’—๐’†๐’“๐’—๐’‚๐’Š๐’, ๐’ƒ๐’๐’–๐’†๐’ƒ๐’†๐’“๐’“๐’Š๐’†๐’”, 
๐’ƒ๐’๐’‚๐’„๐’Œ๐’ƒ๐’†๐’“๐’“๐’Š๐’†๐’”, ๐’„๐’๐’„๐’๐’๐’–๐’• ๐’˜๐’‚๐’•๐’†๐’“, ๐’‰๐’†๐’“๐’ƒ๐’‚๐’ ๐’•๐’†๐’‚๐’”, ๐’“๐’‚๐’˜ ๐’‰๐’๐’๐’†๐’š, ๐’‚๐’๐’… 
๐’๐’†๐’Ž๐’๐’


๐‘บ๐’•๐’“๐’†๐’๐’ˆ๐’•๐’‰๐’†๐’๐’†๐’… ๐’ƒ๐’š:
๐‘บ๐’Š๐’๐’ˆ๐’Š๐’๐’ˆ, ๐’„๐’‰๐’‚๐’๐’•๐’Š๐’๐’ˆ, ๐’Ž๐’‚๐’๐’•๐’“๐’‚ ๐’Ž๐’†๐’…๐’Š๐’•๐’‚๐’•๐’Š๐’๐’, ๐’‘๐’†๐’“๐’Š๐’๐’…๐’” ๐’๐’“ ๐’”๐’Š๐’๐’†๐’๐’„๐’† ๐’‚๐’๐’…/๐’๐’“ ๐’‘๐’–๐’ƒ๐’๐’Š๐’„ 
๐’”๐’‘๐’†๐’‚๐’Œ๐’Š๐’๐’ˆ, ๐’‡๐’“๐’†๐’† ๐’˜๐’“๐’Š๐’•๐’Š๐’๐’ˆ, ๐’„๐’๐’๐’”๐’„๐’Š๐’๐’–๐’” ๐’๐’Š๐’”๐’•๐’†๐’๐’Š๐’๐’ˆ ๐’‚๐’๐’… ๐’“๐’†๐’”๐’‘๐’๐’๐’”๐’†.

๐‘จ๐’‡๐’‡๐’Š๐’“๐’Ž๐’‚๐’•๐’Š๐’๐’๐’”:
๐‘ฐ ๐’”๐’‘๐’†๐’‚๐’Œ ๐’Ž๐’š ๐’•๐’“๐’–๐’•๐’‰ ๐’๐’‘๐’†๐’๐’๐’š.

๐‘ฐ ๐’๐’Š๐’—๐’† ๐’‚๐’ ๐’‚๐’–๐’•๐’‰๐’†๐’๐’•๐’Š๐’„ ๐’๐’Š๐’‡๐’† ๐’˜๐’Š๐’•๐’‰ ๐’Š๐’๐’•๐’†๐’ˆ๐’“๐’Š๐’•๐’š.

๐‘ฐ ๐’๐’๐’–๐’“๐’Š๐’”๐’‰ ๐’Ž๐’š๐’”๐’†๐’๐’‡ ๐’˜๐’Š๐’•๐’‰ ๐’„๐’“๐’†๐’‚๐’•๐’Š๐’—๐’Š๐’•๐’š.

๐‘ฐ ๐’†๐’‚๐’”๐’Š๐’๐’š ๐’„๐’๐’Ž๐’Ž๐’–๐’๐’Š๐’„๐’‚๐’•๐’† ๐’Ž๐’š ๐’‡๐’†๐’†๐’๐’Š๐’๐’ˆ๐’”.

๐‘ฐ ๐’‰๐’‚๐’—๐’† ๐’‚ ๐’—๐’๐’Š๐’„๐’† ๐’‚๐’๐’… ๐‘ฐ ๐’–๐’”๐’† ๐’Š๐’•.

๐‘ฐ ๐’”๐’‰๐’‚๐’“๐’† ๐’Ž๐’š ๐’†๐’™๐’‘๐’†๐’“๐’Š๐’†๐’๐’„๐’†๐’” ๐’‚๐’๐’… ๐’˜๐’Š๐’”๐’…๐’๐’Ž ๐’˜๐’Š๐’•๐’‰ ๐’๐’•๐’‰๐’†๐’“๐’”.
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๐‘ฏ๐’†๐’“๐’ƒ๐’” ๐’‚๐’๐’… ๐‘ญ๐’๐’๐’…๐’” ๐’•๐’ ๐’”๐’•๐’“๐’†๐’๐’ˆ๐’•๐’‰๐’†๐’ ๐’•๐’‰๐’† ๐‘ป๐’‰๐’Š๐’“๐’… ๐‘ฌ๐’š๐’† ๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚:
๐’”๐’•, ๐’‹๐’๐’‰๐’๐’” ๐’˜๐’๐’“๐’•, ๐’“๐’‚๐’˜ ๐’‡๐’“๐’–๐’Š๐’•๐’”, ๐’“๐’‚๐’˜ ๐’—๐’†๐’ˆ๐’ˆ๐’Š๐’†๐’”, ๐’‡๐’Š๐’”๐’‰, ๐’๐’–๐’•๐’”, 
๐’”๐’†๐’†๐’…๐’”, ๐’๐’Ž๐’†๐’ˆ๐’‚ 3 ๐’†๐’๐’“๐’Š๐’„๐’‰๐’†๐’… ๐’‡๐’๐’๐’…๐’”, ๐’„๐’–๐’“๐’“๐’š, ๐’•๐’–๐’Ž๐’†๐’“๐’Š๐’„, 
๐’…๐’‚๐’“๐’Œ ๐’„๐’‰๐’๐’„๐’๐’๐’‚๐’•๐’† (๐’„๐’๐’„๐’‚๐’), ๐’ƒ๐’๐’–๐’†๐’ƒ๐’†๐’“๐’“๐’Š๐’†๐’”, ๐’‘๐’–๐’“๐’‘๐’๐’† ๐’ˆ๐’“๐’‚๐’‘๐’†๐’”, 
๐’‚๐’๐’… ๐’†๐’ˆ๐’ˆ๐’‘๐’๐’‚๐’๐’•.


๐‘บ๐’•๐’“๐’†๐’๐’ˆ๐’•๐’‰๐’†๐’๐’†๐’… ๐’ƒ๐’š:
๐‘ด๐’†๐’…๐’Š๐’•๐’‚๐’•๐’Š๐’๐’, ๐‘ท๐’‚๐’Š๐’๐’•๐’Š๐’๐’ˆ, ๐‘ซ๐’“๐’‚๐’˜๐’Š๐’๐’ˆ, ๐‘จ๐’–๐’•๐’๐’Ž๐’‚๐’•๐’Š๐’„ ๐’˜๐’“๐’Š๐’•๐’Š๐’๐’ˆ, ๐’‰๐’š๐’‘๐’๐’๐’”๐’Š๐’”.

๐‘จ๐’‡๐’‡๐’Š๐’“๐’Ž๐’‚๐’•๐’Š๐’๐’๐’”:
๐‘ฐ ๐’‚๐’Ž ๐’„๐’๐’๐’๐’†๐’„๐’•๐’†๐’… ๐’•๐’ ๐’•๐’‰๐’† ๐’˜๐’Š๐’”๐’…๐’๐’Ž ๐’๐’‡ ๐’•๐’‰๐’† ๐’–๐’๐’Š๐’—๐’†๐’“๐’”๐’†.

๐‘ฐ ๐’‚๐’Ž ๐’Š๐’๐’•๐’–๐’Š๐’•๐’Š๐’—๐’†.

๐‘ฐ ๐’๐’†๐’‚๐’“๐’ ๐’‡๐’“๐’๐’Ž ๐’Ž๐’š ๐’†๐’™๐’‘๐’†๐’“๐’Š๐’†๐’๐’„๐’†๐’”.

๐‘ฐ ๐’‚๐’Ž ๐’Š๐’ ๐’•๐’๐’–๐’„๐’‰ ๐’˜๐’Š๐’•๐’‰ ๐’Ž๐’š ๐’Š๐’๐’๐’†๐’“ ๐’ˆ๐’–๐’Š๐’…๐’‚๐’๐’„๐’†.

๐‘ฐ ๐’๐’Š๐’”๐’•๐’†๐’ ๐’•๐’ ๐’•๐’‰๐’† ๐’˜๐’Š๐’”๐’…๐’๐’Ž ๐’๐’‡ ๐’๐’•๐’‰๐’†๐’“๐’”.

๐‘ฐ ๐’‚๐’Ž ๐’๐’‘๐’†๐’ ๐’•๐’ ๐’Š๐’๐’”๐’‘๐’Š๐’“๐’‚๐’•๐’Š๐’๐’.
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๐‘ฏ๐’†๐’“๐’ƒ๐’” ๐’‚๐’๐’… ๐‘ญ๐’๐’๐’…๐’” ๐’•๐’ ๐’”๐’•๐’“๐’†๐’๐’ˆ๐’•๐’‰๐’†๐’ ๐’•๐’‰๐’† ๐‘ช๐’“๐’๐’˜๐’ ๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚:
๐’‡๐’‚๐’”๐’•๐’Š๐’๐’ˆ/๐’…๐’†๐’•๐’๐’™, ๐’๐’‚๐’—๐’†๐’๐’…๐’†๐’“, ๐’”๐’‚๐’ˆ๐’†, ๐’๐’–๐’•๐’Ž๐’†๐’ˆ, ๐’‡๐’“๐’†๐’”๐’‰ ๐’‹๐’–๐’Š๐’„๐’†๐’”, ๐’‚๐’๐’… 
๐’๐’Š๐’ˆ๐’‰๐’• ๐’“๐’‚๐’˜ ๐’‡๐’๐’๐’…๐’”.

๐‘บ๐’•๐’“๐’†๐’๐’ˆ๐’•๐’‰๐’†๐’๐’†๐’… ๐’ƒ๐’š:
๐‘ด๐’†๐’…๐’Š๐’•๐’‚๐’•๐’Š๐’๐’, ๐‘บ๐’„๐’“๐’Š๐’‘๐’•๐’–๐’“๐’† ๐‘บ๐’•๐’–๐’…๐’š, ๐‘ท๐’“๐’‚๐’š๐’†๐’“, ๐‘ท๐’Š๐’„๐’Œ๐’Š๐’๐’ˆ ๐’–๐’‘ ๐’‚ ๐’๐’†๐’˜ ๐’”๐’Œ๐’Š๐’๐’ ๐’”๐’–๐’„๐’‰ ๐’‚๐’” 
๐’‘๐’๐’‚๐’š๐’Š๐’๐’ˆ ๐’‚ ๐’Ž๐’–๐’”๐’Š๐’„๐’‚๐’ ๐’Š๐’๐’”๐’•๐’“๐’–๐’Ž๐’†๐’๐’•, ๐’‚๐’๐’… ๐’”๐’Š๐’๐’ˆ๐’Š๐’๐’ˆ.

๐‘จ๐’‡๐’‡๐’Š๐’“๐’Ž๐’‚๐’•๐’Š๐’๐’๐’”:
๐‘ฐ ๐’‚๐’Ž ๐’„๐’๐’๐’๐’†๐’„๐’•๐’†๐’… ๐’•๐’ ๐’•๐’‰๐’† ๐’˜๐’Š๐’”๐’…๐’๐’Ž ๐’๐’‡ ๐’•๐’‰๐’† ๐’–๐’๐’Š๐’—๐’†๐’“๐’”๐’†.

๐‘ฐ ๐’•๐’“๐’–๐’”๐’• ๐’Ž๐’š ๐’Š๐’๐’•๐’–๐’Š๐’•๐’Š๐’๐’.

๐‘ฐ ๐’‡๐’†๐’†๐’ ๐’‚๐’• ๐’๐’๐’† ๐’˜๐’Š๐’•๐’‰ ๐’๐’•๐’‰๐’†๐’“๐’”.

๐‘ฐ ๐’‡๐’†๐’†๐’ ๐’‚๐’• ๐’๐’๐’† ๐’˜๐’Š๐’•๐’‰ ๐’๐’‚๐’•๐’–๐’“๐’†.

๐‘ฐ ๐’‚๐’Ž ๐’๐’‘๐’†๐’ ๐’•๐’ ๐’…๐’Š๐’—๐’Š๐’๐’† ๐’˜๐’Š๐’”๐’…๐’๐’Ž.

๐‘ฐ ๐’๐’Š๐’—๐’† ๐’Š๐’ ๐’•๐’‰๐’† ๐’‘๐’“๐’†๐’”๐’†๐’๐’• ๐’Ž๐’๐’Ž๐’†๐’๐’•.

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๐‘บ๐’Ž๐’๐’๐’•๐’‰๐’Š๐’†๐’” ๐’‡๐’๐’“ ๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚๐’”

๐‘ฏ๐’†๐’‚๐’๐’Š๐’๐’ˆ ๐‘พ๐’Š๐’•๐’‰ ๐‘ช๐’“๐’š๐’”๐’•๐’‚๐’๐’” & ๐‘บ๐’•๐’๐’๐’†๐’”

๐‘น๐’๐’๐’• ๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚ ๐‘บ๐’‚๐’„๐’“๐’‚๐’ ๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚ย  ๐‘บ๐’๐’๐’‚๐’“ ๐‘ท๐’๐’†๐’™๐’–๐’” ๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚
๐‘ช๐’“๐’š๐’”๐’•๐’‚๐’๐’” ๐’‚๐’๐’… ๐‘บ๐’•๐’๐’๐’†๐’”
๐‘ป๐’‰๐’† ๐’„๐’๐’๐’๐’“ ๐’๐’‡ ๐’•๐’‰๐’† ๐’“๐’๐’๐’• ๐’„๐’‰๐’‚๐’Œ๐’“๐’‚ ๐’Š๐’” ๐’“๐’†๐’…โ€”๐’˜๐’‚๐’“๐’Ž, ๐’‰๐’๐’•, ๐’‡๐’Š๐’†๐’“๐’š, ๐’‚๐’๐’… ๐’‘๐’“๐’๐’•๐’†๐’„๐’•๐’Š๐’—๐’†. ๐‘ด๐’๐’”๐’• ๐’“๐’†๐’… ๐’”๐’•๐’๐’๐’†๐’” ๐’‚๐’๐’… ๐’”๐’๐’Ž๐’† ๐’ƒ๐’๐’‚๐’„๐’Œ ๐’๐’๐’†๐’” ๐’˜๐’๐’“๐’Œ ๐’˜๐’†๐’๐’ ๐’˜๐’Š๐’•๐’‰ ๐’•๐’‰๐’† ๐’“๐’๐’๐’• ๐’„๐’‰๐’‚๐’Œ๐’“๐’‚;ย  ๐’ƒ๐’๐’‚๐’„๐’Œ ๐’•๐’๐’–๐’“๐’Ž๐’‚๐’๐’Š๐’๐’†, ๐’ˆ๐’‚๐’“๐’๐’†๐’•, ๐’๐’ƒ๐’”๐’Š๐’…๐’Š๐’‚๐’, ๐’‚๐’๐’… ๐’“๐’–๐’ƒ๐’š.๐‘ฌ๐’”๐’”๐’†๐’๐’•๐’Š๐’‚๐’ ๐‘ถ๐’Š๐’๐’”
๐‘ป๐’‰๐’† ๐’“๐’๐’๐’• ๐’„๐’‰๐’‚๐’Œ๐’“๐’‚ ๐’„๐’‚๐’๐’๐’” ๐’‡๐’๐’“ ๐’†๐’‚๐’“๐’•๐’‰๐’š ๐’”๐’„๐’†๐’๐’•๐’”; ๐’ƒ๐’๐’‚๐’„๐’Œ ๐’‘๐’†๐’‘๐’‘๐’†๐’“, ๐’‘๐’‚๐’•๐’„๐’‰๐’๐’–๐’๐’Š, ๐’—๐’†๐’•๐’Š๐’—๐’†๐’“, ๐’‡๐’Š๐’“, ๐’”๐’‘๐’“๐’–๐’„๐’†, ๐’‚๐’๐’… ๐’„๐’š๐’‘๐’“๐’†๐’”๐’”.
๐‘ช๐’“๐’š๐’”๐’•๐’‚๐’๐’” ๐’‚๐’๐’… ๐‘บ๐’•๐’๐’๐’†๐’”
๐‘ป๐’‰๐’† ๐’„๐’๐’๐’๐’“ ๐’๐’‡ ๐’•๐’‰๐’† ๐’”๐’‚๐’„๐’“๐’‚๐’ ๐’„๐’‰๐’‚๐’Œ๐’“๐’‚ ๐’Š๐’” ๐’‚ ๐’˜๐’‚๐’“๐’Ž ๐’๐’“๐’‚๐’๐’ˆ๐’† ๐’•๐’๐’๐’†. ๐‘ช๐’“๐’š๐’”๐’•๐’‚๐’๐’” ๐’•๐’‰๐’‚๐’• ๐’‰๐’†๐’๐’‘ ๐’ƒ๐’‚๐’๐’‚๐’๐’„๐’† ๐’‚๐’๐’… ๐’„๐’‚๐’๐’Ž ๐’•๐’‰๐’† ๐’†๐’Ž๐’๐’•๐’Š๐’๐’๐’” ๐’‚๐’“๐’† ๐’ˆ๐’๐’๐’… ๐’„๐’‰๐’๐’Š๐’„๐’†๐’”;ย  ๐’‚๐’Ž๐’ƒ๐’†๐’“, ๐’„๐’‚๐’“๐’๐’†๐’๐’Š๐’‚๐’, ๐’„๐’Š๐’•๐’“๐’Š๐’๐’†, ๐’‚๐’๐’… ๐’•๐’๐’‘๐’‚๐’›.๐‘ฌ๐’”๐’”๐’†๐’๐’•๐’Š๐’‚๐’ ๐‘ถ๐’Š๐’๐’”
๐‘ป๐’‰๐’† ๐’”๐’‚๐’„๐’“๐’‚๐’ ๐’„๐’‰๐’‚๐’Œ๐’“๐’‚ ๐’๐’๐’—๐’†๐’” ๐’๐’Š๐’๐’” ๐’˜๐’‰๐’Š๐’„๐’‰ ๐’‡๐’๐’„๐’–๐’” ๐’๐’ ๐’„๐’‚๐’๐’Ž๐’Š๐’๐’ˆ ๐’‚๐’๐’… ๐’๐’‘๐’†๐’๐’Š๐’๐’ˆ ๐’•๐’‰๐’† ๐’†๐’Ž๐’๐’•๐’Š๐’๐’๐’”; ๐’‹๐’‚๐’”๐’Ž๐’Š๐’๐’†, ๐’๐’“๐’‚๐’๐’ˆ๐’†, ๐’š๐’๐’‚๐’๐’ˆ-๐’š๐’๐’‚๐’๐’ˆ
๐‘ช๐’“๐’š๐’”๐’•๐’‚๐’๐’” ๐’‚๐’๐’… ๐‘บ๐’•๐’๐’๐’†๐’”
๐‘ป๐’‰๐’† ๐’”๐’๐’๐’‚๐’“ ๐’‘๐’๐’†๐’™๐’–๐’” ๐’„๐’‰๐’‚๐’Œ๐’“๐’‚ ๐’Š๐’” ๐’‚๐’”๐’”๐’๐’„๐’Š๐’‚๐’•๐’†๐’… ๐’˜๐’Š๐’•๐’‰ ๐’•๐’‰๐’† ๐’„๐’๐’๐’๐’“ ๐’š๐’†๐’๐’๐’๐’˜ ๐’‚๐’๐’… ๐’•๐’‰๐’† ๐’—๐’Š๐’ƒ๐’“๐’‚๐’๐’• ๐’†๐’๐’†๐’“๐’ˆ๐’š ๐’๐’‡ ๐’•๐’‰๐’† ๐’”๐’–๐’; ๐’„๐’Š๐’•๐’“๐’Š๐’๐’†, ๐’‹๐’‚๐’”๐’‘๐’†๐’“. ๐’‚๐’๐’… ๐’•๐’Š๐’ˆ๐’†๐’“โ€™๐’” ๐‘ฌ๐’š๐’†.๐‘ฌ๐’”๐’”๐’†๐’๐’•๐’Š๐’‚๐’ ๐‘ถ๐’Š๐’๐’”
๐‘ถ๐’Š๐’๐’” ๐’•๐’‰๐’‚๐’• ๐’ƒ๐’‚๐’๐’‚๐’๐’„๐’† ๐’‚๐’๐’… ๐’‰๐’†๐’๐’‘ ๐’Š๐’ ๐’…๐’Š๐’”๐’„๐’†๐’“๐’๐’Ž๐’†๐’๐’• ๐’‚๐’“๐’† ๐’‰๐’†๐’๐’‘๐’‡๐’–๐’ ๐’‡๐’๐’“ ๐’•๐’‰๐’† ๐’”๐’๐’๐’‚๐’“ ๐’‘๐’๐’†๐’™๐’–๐’” ๐’„๐’‰๐’‚๐’Œ๐’“๐’‚;ย  ๐’„๐’‚๐’“๐’…๐’‚๐’Ž๐’๐’Ž, ๐’‘๐’†๐’•๐’Š๐’•๐’ˆ๐’“๐’‚๐’Š๐’ ๐’‚๐’๐’… ๐’”๐’‘๐’†๐’‚๐’“๐’Ž๐’Š๐’๐’•.
๐‘ฏ๐’†๐’‚๐’“๐’• ๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚ ๐‘ป๐’‰๐’“๐’๐’‚๐’• ๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚ ๐‘ป๐’‰๐’Š๐’“๐’…-๐‘ฌ๐’š๐’† ๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚ ๐‘ช๐’“๐’๐’˜๐’ ๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚
๐‘ช๐’“๐’š๐’”๐’•๐’‚๐’๐’” ๐’‚๐’๐’… ๐‘บ๐’•๐’๐’๐’†๐’”
๐‘ป๐’‰๐’† ๐’„๐’๐’๐’๐’“๐’” ๐’“๐’†๐’๐’‚๐’•๐’†๐’… ๐’•๐’ ๐’•๐’‰๐’† ๐’‰๐’†๐’‚๐’“๐’• ๐’„๐’‰๐’‚๐’Œ๐’“๐’‚ ๐’Š๐’๐’„๐’๐’–๐’…๐’† ๐’•๐’‰๐’† ๐’‰๐’†๐’‚๐’๐’Š๐’๐’ˆ ๐’—๐’Š๐’ƒ๐’“๐’‚๐’•๐’Š๐’๐’ ๐’๐’‡ ๐’ˆ๐’“๐’†๐’†๐’ ๐’‚๐’๐’… ๐’๐’๐’—๐’Š๐’๐’ˆ ๐’—๐’Š๐’ƒ๐’“๐’‚๐’•๐’Š๐’๐’ ๐’๐’‡ ๐’‘๐’Š๐’๐’Œ; ๐’‚๐’Ž๐’‚๐’›๐’๐’๐’Š๐’•๐’†, ๐’‚๐’—๐’†๐’๐’•๐’–๐’“๐’Š๐’๐’†, ๐’Ž๐’‚๐’๐’‚๐’„๐’‰๐’Š๐’•๐’†, ๐’‚๐’๐’… ๐’Ž๐’š ๐’‡๐’‚๐’—๐’๐’“๐’Š๐’•๐’† ๐’“๐’๐’”๐’† ๐’’๐’–๐’‚๐’“๐’•๐’›.
๐‘ช๐’“๐’š๐’”๐’•๐’‚๐’๐’” ๐’‚๐’๐’… ๐‘บ๐’•๐’๐’๐’†๐’”
๐‘ป๐’‰๐’† ๐’„๐’๐’๐’๐’“ ๐’‚๐’”๐’”๐’๐’„๐’Š๐’‚๐’•๐’†๐’… ๐’˜๐’Š๐’•๐’‰ ๐’•๐’‰๐’“๐’๐’‚๐’• ๐’„๐’‰๐’‚๐’Œ๐’“๐’‚ ๐’Š๐’” ๐’”๐’๐’๐’•๐’‰๐’Š๐’๐’ˆ ๐’ƒ๐’๐’–๐’†๐’”; ๐’•๐’–๐’“๐’’๐’–๐’๐’Š๐’”๐’†,ย  ๐’Œ๐’š๐’‚๐’๐’Š๐’•๐’† ๐’‚๐’๐’… ๐’‚๐’’๐’–๐’‚๐’Ž๐’‚๐’“๐’Š๐’๐’†.
๐‘ช๐’“๐’š๐’”๐’•๐’‚๐’๐’” ๐’‚๐’๐’… ๐‘บ๐’•๐’๐’๐’†๐’”
๐‘ป๐’‰๐’† ๐’„๐’๐’๐’๐’“ ๐’‚๐’”๐’”๐’๐’„๐’Š๐’‚๐’•๐’†๐’… ๐’˜๐’Š๐’•๐’‰ ๐’•๐’‰๐’† ๐’•๐’‰๐’Š๐’“๐’…-๐’†๐’š๐’† ๐’„๐’‰๐’‚๐’Œ๐’“๐’‚ ๐’Š๐’” ๐’Š๐’๐’…๐’Š๐’ˆ๐’. ๐‘บ๐’๐’Ž๐’† ๐’”๐’•๐’๐’๐’†๐’” ๐’•๐’‰๐’‚๐’• ๐’ƒ๐’‚๐’๐’‚๐’๐’„๐’† ๐’•๐’‰๐’† ๐’•๐’‰๐’Š๐’“๐’… ๐’†๐’š๐’† ๐’‚๐’“๐’†; ๐’„๐’†๐’๐’†๐’”๐’•๐’Š๐’•๐’†, ๐’๐’‚๐’ƒ๐’“๐’‚๐’…๐’๐’“๐’Š๐’•๐’†, ๐’๐’‚๐’‘๐’Š๐’” ๐’๐’‚๐’›๐’–๐’๐’Š ๐’‚๐’๐’… ๐’‚๐’Ž๐’†๐’•๐’‰๐’š๐’”๐’•.
๐‘ช๐’“๐’š๐’”๐’•๐’‚๐’๐’” ๐’‚๐’๐’… ๐‘บ๐’•๐’๐’๐’†๐’”
๐‘ป๐’‰๐’† ๐’„๐’๐’๐’๐’“๐’” ๐’ˆ๐’†๐’๐’†๐’“๐’‚๐’๐’๐’š ๐’‚๐’”๐’”๐’๐’„๐’Š๐’‚๐’•๐’†๐’… ๐’˜๐’Š๐’•๐’‰ ๐’•๐’‰๐’† ๐’„๐’“๐’๐’˜๐’ ๐’„๐’‰๐’‚๐’Œ๐’“๐’‚ ๐’‚๐’“๐’† ๐’˜๐’‰๐’Š๐’•๐’† ๐’‚๐’๐’… ๐’‘๐’–๐’“๐’‘๐’๐’†;ย  ๐’„๐’๐’†๐’‚๐’“ ๐’’๐’–๐’‚๐’“๐’•๐’›,ย  ๐’Ž๐’๐’๐’๐’”๐’•๐’๐’๐’†, ๐’‚๐’๐’… ๐’‚๐’Ž๐’†๐’•๐’‰๐’š๐’”๐’•.

๐‘ฏ๐’†๐’‚๐’๐’Š๐’๐’ˆ ๐‘พ๐’Š๐’•๐’‰ ๐‘บ๐’„๐’†๐’๐’•

๐‘น๐’๐’๐’• ๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚ ๐‘บ๐’‚๐’„๐’“๐’‚๐’ ๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚ย  ๐‘บ๐’๐’๐’‚๐’“ ๐‘ท๐’๐’†๐’™๐’–๐’” ๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚
๐‘ฌ๐’”๐’”๐’†๐’๐’•๐’Š๐’‚๐’ ๐‘ถ๐’Š๐’๐’”
๐‘ป๐’‰๐’† ๐’“๐’๐’๐’• ๐’„๐’‰๐’‚๐’Œ๐’“๐’‚ ๐’„๐’‚๐’๐’๐’” ๐’‡๐’๐’“ ๐’†๐’‚๐’“๐’•๐’‰๐’š ๐’”๐’„๐’†๐’๐’•๐’”; ๐’ƒ๐’๐’‚๐’„๐’Œ ๐’‘๐’†๐’‘๐’‘๐’†๐’“, ๐’‘๐’‚๐’•๐’„๐’‰๐’๐’–๐’๐’Š, ๐’—๐’†๐’•๐’Š๐’—๐’†๐’“, ๐’‡๐’Š๐’“, ๐’”๐’‘๐’“๐’–๐’„๐’†, ๐’‚๐’๐’… ๐’„๐’š๐’‘๐’“๐’†๐’”๐’”.
๐‘ช๐’“๐’š๐’”๐’•๐’‚๐’๐’” ๐’‚๐’๐’… ๐‘บ๐’•๐’๐’๐’†๐’”
๐‘ป๐’‰๐’† ๐’„๐’๐’๐’๐’“ ๐’๐’‡ ๐’•๐’‰๐’† ๐’”๐’‚๐’„๐’“๐’‚๐’ ๐’„๐’‰๐’‚๐’Œ๐’“๐’‚ ๐’Š๐’” ๐’‚ ๐’˜๐’‚๐’“๐’Ž ๐’๐’“๐’‚๐’๐’ˆ๐’† ๐’•๐’๐’๐’†. ๐‘ช๐’“๐’š๐’”๐’•๐’‚๐’๐’” ๐’•๐’‰๐’‚๐’• ๐’‰๐’†๐’๐’‘ ๐’ƒ๐’‚๐’๐’‚๐’๐’„๐’† ๐’‚๐’๐’… ๐’„๐’‚๐’๐’Ž ๐’•๐’‰๐’† ๐’†๐’Ž๐’๐’•๐’Š๐’๐’๐’” ๐’‚๐’“๐’† ๐’ˆ๐’๐’๐’… ๐’„๐’‰๐’๐’Š๐’„๐’†๐’”;ย  ๐’‚๐’Ž๐’ƒ๐’†๐’“, ๐’„๐’‚๐’“๐’๐’†๐’๐’Š๐’‚๐’, ๐’„๐’Š๐’•๐’“๐’Š๐’๐’†, ๐’‚๐’๐’… ๐’•๐’๐’‘๐’‚๐’›.
๐‘ช๐’“๐’š๐’”๐’•๐’‚๐’๐’” ๐’‚๐’๐’… ๐‘บ๐’•๐’๐’๐’†๐’”
๐‘ป๐’‰๐’† ๐’”๐’๐’๐’‚๐’“ ๐’‘๐’๐’†๐’™๐’–๐’” ๐’„๐’‰๐’‚๐’Œ๐’“๐’‚ ๐’Š๐’” ๐’‚๐’”๐’”๐’๐’„๐’Š๐’‚๐’•๐’†๐’… ๐’˜๐’Š๐’•๐’‰ ๐’•๐’‰๐’† ๐’„๐’๐’๐’๐’“ ๐’š๐’†๐’๐’๐’๐’˜ ๐’‚๐’๐’… ๐’•๐’‰๐’† ๐’—๐’Š๐’ƒ๐’“๐’‚๐’๐’• ๐’†๐’๐’†๐’“๐’ˆ๐’š ๐’๐’‡ ๐’•๐’‰๐’† ๐’”๐’–๐’; ๐’„๐’Š๐’•๐’“๐’Š๐’๐’†, ๐’‹๐’‚๐’”๐’‘๐’†๐’“. ๐’‚๐’๐’… ๐’•๐’Š๐’ˆ๐’†๐’“โ€™๐’” ๐‘ฌ๐’š๐’†.๐‘ฌ๐’”๐’”๐’†๐’๐’•๐’Š๐’‚๐’ ๐‘ถ๐’Š๐’๐’”
๐‘ถ๐’Š๐’๐’” ๐’•๐’‰๐’‚๐’• ๐’ƒ๐’‚๐’๐’‚๐’๐’„๐’† ๐’‚๐’๐’… ๐’‰๐’†๐’๐’‘ ๐’Š๐’ ๐’…๐’Š๐’”๐’„๐’†๐’“๐’๐’Ž๐’†๐’๐’• ๐’‚๐’“๐’† ๐’‰๐’†๐’๐’‘๐’‡๐’–๐’ ๐’‡๐’๐’“ ๐’•๐’‰๐’† ๐’”๐’๐’๐’‚๐’“ ๐’‘๐’๐’†๐’™๐’–๐’” ๐’„๐’‰๐’‚๐’Œ๐’“๐’‚;ย  ๐’„๐’‚๐’“๐’…๐’‚๐’Ž๐’๐’Ž, ๐’‘๐’†๐’•๐’Š๐’•๐’ˆ๐’“๐’‚๐’Š๐’ ๐’‚๐’๐’… ๐’”๐’‘๐’†๐’‚๐’“๐’Ž๐’Š๐’๐’•.
๐‘ฏ๐’†๐’‚๐’“๐’• ๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚ ๐‘ป๐’‰๐’“๐’๐’‚๐’• ๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚ ๐‘ป๐’‰๐’Š๐’“๐’…-๐‘ฌ๐’š๐’† ๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚ ๐‘ช๐’“๐’๐’˜๐’ ๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚
๐‘ฌ๐’”๐’”๐’†๐’๐’•๐’Š๐’‚๐’ ๐‘ถ๐’Š๐’๐’”
๐‘บ๐’๐’Ž๐’† ๐’†๐’”๐’”๐’†๐’๐’•๐’Š๐’‚๐’ ๐’๐’Š๐’๐’” ๐’”๐’†๐’†๐’Ž ๐’•๐’ ๐’•๐’๐’–๐’„๐’‰ ๐’๐’“ ๐’“๐’†๐’๐’‚๐’•๐’† ๐’•๐’ ๐’•๐’‰๐’† ๐’‰๐’†๐’‚๐’“๐’•; ๐’๐’†๐’“๐’๐’๐’Š, ๐’“๐’๐’”๐’†๐’˜๐’๐’๐’…, ๐’๐’‚๐’—๐’†๐’๐’…๐’†๐’“ย ๐’‚๐’๐’… ๐’“๐’๐’”๐’†.
๐‘ฌ๐’”๐’”๐’†๐’๐’•๐’Š๐’‚๐’ ๐‘ถ๐’Š๐’๐’”
๐‘ป๐’‰๐’† ๐’ƒ๐’†๐’”๐’• ๐’†๐’”๐’”๐’†๐’๐’•๐’Š๐’‚๐’ ๐’๐’Š๐’๐’” ๐’•๐’ ๐’“๐’†๐’”๐’•๐’๐’“๐’† ๐’•๐’‰๐’† ๐’•๐’‰๐’“๐’๐’‚๐’• ๐’„๐’‰๐’‚๐’Œ๐’“๐’‚ ๐’‘๐’“๐’๐’Ž๐’๐’•๐’† ๐’”๐’†๐’†๐’Š๐’๐’ˆ ๐’‚๐’๐’… ๐’‚๐’„๐’„๐’†๐’‘๐’•๐’Š๐’๐’ˆ ๐’•๐’‰๐’† ๐’•๐’“๐’–๐’† ๐’”๐’†๐’๐’‡ ๐’Ž๐’๐’“๐’† ๐’„๐’๐’†๐’‚๐’“๐’๐’š ๐’‚๐’๐’… ๐’„๐’๐’Ž๐’‡๐’๐’“๐’•๐’‚๐’ƒ๐’๐’š; ๐’‡๐’“๐’‚๐’๐’Œ๐’Š๐’๐’„๐’†๐’๐’”๐’†, ๐’๐’†๐’Ž๐’๐’, ๐’„๐’‰๐’‚๐’Ž๐’๐’Ž๐’Š๐’๐’† ๐’‚๐’๐’… ๐’‘๐’†๐’‘๐’‘๐’†๐’“๐’Ž๐’Š๐’๐’•.
๐‘ฌ๐’”๐’”๐’†๐’๐’•๐’Š๐’‚๐’ ๐‘ถ๐’Š๐’๐’”
๐‘ถ๐’Š๐’๐’” ๐’•๐’‰๐’‚๐’• ๐’“๐’†๐’๐’‚๐’•๐’† ๐’•๐’ ๐’„๐’๐’‚๐’“๐’Š๐’•๐’š ๐’‚๐’๐’… ๐’˜๐’Š๐’”๐’…๐’๐’Ž ๐’‚๐’“๐’† ๐’‰๐’†๐’๐’‘๐’‡๐’–๐’; ๐’๐’†๐’Ž๐’๐’, ๐’”๐’‚๐’๐’…๐’‚๐’๐’˜๐’๐’๐’…, ๐’‚๐’๐’… ๐’„๐’๐’‚๐’“๐’š ๐’”๐’‚๐’ˆ๐’†.
๐‘ฌ๐’”๐’”๐’†๐’๐’•๐’Š๐’‚๐’ ๐‘ถ๐’Š๐’๐’”
๐‘ป๐’‰๐’Š๐’” ๐’Š๐’” ๐’‚ ๐’—๐’†๐’“๐’š ๐’‰๐’Š๐’ˆ๐’‰ ๐’—๐’Š๐’ƒ๐’“๐’‚๐’•๐’Š๐’๐’, ๐’‰๐’Š๐’ˆ๐’‰ ๐’†๐’๐’†๐’“๐’ˆ๐’š ๐’„๐’‰๐’‚๐’Œ๐’“๐’‚. ๐‘ผ๐’”๐’† ๐’๐’Š๐’๐’” ๐’•๐’‰๐’‚๐’• ๐’†๐’๐’„๐’๐’–๐’“๐’‚๐’ˆ๐’† ๐’…๐’†๐’•๐’‚๐’„๐’‰๐’Ž๐’†๐’๐’• ๐’‡๐’“๐’๐’Ž ๐’•๐’‰๐’† ๐’—๐’Š๐’”๐’Š๐’ƒ๐’๐’† ๐’˜๐’๐’“๐’๐’… ๐’‚๐’๐’… ๐’”๐’–๐’‘๐’‘๐’๐’“๐’• ๐’„๐’๐’๐’๐’†๐’„๐’•๐’Š๐’๐’ ๐’•๐’ ๐’˜๐’‰๐’‚๐’• ๐’Š๐’” ๐’‚๐’• ๐’•๐’‰๐’† ๐’‰๐’Š๐’ˆ๐’‰๐’†๐’“ ๐’๐’†๐’—๐’†๐’๐’” ๐’๐’‡ ๐’„๐’๐’๐’”๐’„๐’Š๐’๐’–๐’”๐’๐’†๐’”๐’”; ๐’„๐’†๐’…๐’‚๐’“๐’˜๐’๐’๐’…, ๐’‰๐’†๐’๐’Š๐’„๐’‰๐’“๐’š๐’”๐’–๐’Ž, ๐’“๐’๐’”๐’† ๐’‚๐’๐’…ย ๐’”๐’‘๐’Š๐’Œ๐’†๐’๐’‚๐’“๐’…

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“๐‘ผ๐‘ต๐‘ฉ๐‘ณ๐‘ถ๐‘ช๐‘ฒ ๐‘จ๐‘ณ๐‘ณ 7 ๐‘ช๐‘ฏ๐‘จ๐‘ฒ๐‘น๐‘จ๐‘บ” 8 ๐‘ฏ๐’๐’–๐’“ ๐‘ซ๐’†๐’†๐’‘ ๐‘บ๐’๐’†๐’†๐’‘ ๐‘ด๐’†๐’…๐’Š๐’•๐’‚๐’•๐’Š๐’๐’: ๐‘จ๐’–๐’“๐’‚ ๐‘ช๐’๐’†๐’‚๐’๐’”๐’Š๐’๐’ˆ & ๐‘ฉ๐’‚๐’๐’‚๐’๐’„๐’Š๐’๐’ˆ ๐‘ช๐’‰๐’‚๐’Œ๐’“๐’‚

How we grocery shop vegetarian(ish) Mediterranean

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Our modifications to the above chart: ๐Ÿšซ meats, poultry, or cheeses. Yogurts when we have them, which isn’t very often,ย  are non dairy based.ย 

Hubby and I both did a ton of research. On my end I was checking out vegetarian, fruitarian, vegan and flexible nutrition plans and Keith was checking out keto and intermittent fasting plans. I know in the past I blogged about the direction we were headed with nutrition and food and I thought I’d update on what we finally decided works best for us and is as “clean” as possible, and steps forward as far as going vegetarian and ultimately vegan healthily.ย 

Vegetarian Mediterranean nutrition plans are vegetable heavy, so we experimented with recipes. Tried veggies in different ways, like cauliflower crust pizza. We eat kale or spinach salad with roasted sweet potato, eggs and peppers often for breakfast. And we have been working on making our three meals a day very balanced. I know we both used to eat barely anything in the morning and minimally at lunch, with dinner being our heavier meal. We are trying to balance that out and move towards breakfast being our heaviest meal and lunch being somewhat lighter and dinner being our lightest meal.

Think about it, we wake up after not eating for around 10 or more hours, shouldn’t our big meal be in the morning? We don’t need as much fuel when we sleep, do we?ย 

We’ve also been doing the intermittent fasting thing on the weekends. This where you eat your daily worth of food between certain hours and then “fast” the rest of the day/night.ย  On the weekends we finish your last meal at around 8pm and then don’t eat until 12 noon the next day, so we are technically fasting for 16 hours between meals. It is generally recommended that women only fast 14-15 hours, because they seem to do better with slightly shorter fasts, so I eat a small snack, like a handful of nuts, around 10am.

Taking it Vegan

Vegetarians who follow the Mediterranean diet โ€œrarely need to worry about a deficit in protein if they eat a varied diet including nuts, beans, seeds, dairy, eggs, tofu, and high-protein whole grains such as quinoa.โ€ ` Jennifer McDaniel, MS, RDN

And if you want to take a Mediterranean Diet Vegan, stay healthy with a Vegan Omega-3 supplements. Omega-3’s help with mood, eye and brain health, and can improve risk factors for heart attack. Omega-3’s are a great inflammation fighter and studies link higher omega-3 intake to decreased age-related mental decline and a reduced risk of Alzheimer’s disease (73,ย 74,ย 75). The list goes on and on, so this is not something our bodies should be deprived of, even as Vegans, Vegetarians or humans for that matter.

ps…I’m always in search of new vegan and vegetarian tried and true recipes so if you have any to share drop the recipe or link in comments!

๐ŸฅฌORGANIC VEGETABLES

  • Green leafy veggies
  • Cucumbers
  • Garlic
  • Ginger
  • Celery
  • Carrots
  • Bell peppers
  • Cauliflower rice
  • Broccoli
  • Squashes (mostly winter, I think summer squashes are bitter and nasty)

๐Ÿ TUBERS

  • White potatoes
  • Sweet potatoes
  • Yams

๐Ÿ“FRUITS

Fresh and frozenย 

  • Watermelon
  • Cherries
  • Blackberries
  • Blueberries
  • Peaches
  • Raspberries
  • Strawberries
  • Plums
  • Lemons
  • Avocados
  • Bananas
  • Frozen pitaya & acaii packetsย 
  • Apples
  • Pears
  • Melons

๐ŸŒฟFRESH HERBS

  • Mint
  • Basil
  • Rosemary
  • Thyme

๐ŸฅšANIMAL PROTEIN

Two or three times per week

  • Wild-caught shrimp
  • Wild-caught fish
  • Eggs

๐ŸŒฐNUTS &ย SEEDS

  • Nut butters
  • Tahiniย 
  • Chia seeds
  • Flax seedsย 
  • Cashews
  • Almonds
  • Sunflower seeds
  • Macadamia nuts

๐ŸžWHOLE GRAINS/NO GRAIN

  • Quinoaย 
  • Rolled oatsย 
  • Whole grain pasta
  • Whole grain bread
  • Whole grain pizza crust

๐Ÿง€NON DAIRYย 

  • Cheese
  • Milks (coconut for me, almond for my hubby and Oat for random other things)

๐ŸฅœLEGUMES

  • Chickpeasย 
  • Black beans
  • Lentils
  • Peanuts

๐ŸฅฅOILS & HEALTHY FATS

  • Coconut oilย 
  • Olive oil
  • Avocado oil
  • Walnut oil

๐ŸฏNATURAL SWEETENERS

  • Liquid Stevia
  • Organic coconut sugarย 
  • Raw, local honey
  • 100-percent pure maple syrup

๐Ÿ’งDRINKS

  • Water
  • Coconut waterย 
  • Teas
  • La Croix & Bubbly
  • Unsweetened almond & coconut milkย 
  • Wine

๐ŸตSUPERFOODS & SMOOTHIE EXTRAS

  • Maca powderย 
  • Raw cacao powderย 
  • Collagen peptidesย 
  • Protein powderย 
  • Coconut flakesย  ย 

๐Ÿ’TIPS!

  • Eat locally and seasonally
  • Eat a variety of fruits and vegetables
  • Eat more beans
  • Lower meat consumption, and eat more plants
  • Reduce food waste

*”Scientists estimateย that switching to a Mediterranean diet can reduce greenhouse gas emissions by up to 72%, land use by up to 58%, energy consumption by up to 52%, and water consumption by up to 33%. Remember, we do not inherit the earth from our ancestors; we borrow it from our children. Your children and your childrenโ€™s children will thank you!”

*Excerpts from: SUSTAINABILITY TIPS FROM THE MEDITERRANEAN

A Kinder Thanksgiving

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Dark Faerie Creations

This year we’re headed to family for our Thanksgiving feast. My part of the cooking duties is desert, not pies though. My Mother-In-Law is the amazing pie maker of the family!ย  So I’ve been scouring the web seeking out recipes because at the moment I’m not taking the time to whip up my own and give a test run or two. So I thought I’d share some fabulous vegetarian and vegan recipes that I’ve stumbled across in hopes you may be inspired to try something different and make a new tradition of a kinder, gentler holiday! Enjoy browsing the recipes and let me know if you tried one or two and how it turned out!ย 

Here are my picks for my part of the holiday feast baking!

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Arbonne Truffles (No Bake)

Mix 3 cups of oats, 2 1/4 cups Arbonne Protein Mix, 2 cups Almond butter, and 1 3/4 cup honey or agave (low glycemic). After mixing ingredients, roll into 1″ balls. Microwave Wilton’s Candy Melts (try 1/3 of a bag) at 30 second intervals. With a fork dip each ball into the chocolate and tap off excess. Sprinkle with topping!

Gluten-Free Chai Latte Cupcakes

Keep scrolling for more delicious recipe ideas!

 

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Main Courses

Pumpkin Pot Pie

Sweet Potato Gnocchi With Balsamic Sage Brown Butter

Whole Roasted Stuffed Delicata Squash

Warm Autumn Tart

Vegan Thanksgiving Wraps

Pumpkin Chili

Classic Nut Loaf

Kale And Ricotta Stuffed Shells With Butternut Squash Sauce

Hefty enough for a main course –ย Roasted Sweet Potato, Kale & Farro Salad

Mini Pumpkin & White Bean Pot Pies

Vegan Thanksgiving Torte

Roasted Squash with Shallots, Grapes & Sage

 

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Sides & Soups

Baked Acorn Squash With Walnuts And Cranberries

Quinoa “Stuffing”

Simple Pumpkin Soup

Roasted Pumpkin salad With Walnuts

Roasted Green Beans With Lemon and Walnuts

Smokey Butternut Mac & Cheese

Gravy

Butternut Squash, Brussels Sprout, and Bread Stuffing with Apples

 

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Breads & Appetizers

Cauliflower Garlic Bread

Herb & Cheese Drop Biscuits

Cloud Bread With Garlic and Cheese

Rosemary Cloud Bread

Savory Sweet Potato Bruschetta

Cannellini Bean Dip On Cucumber Chips

Healthier Homemade Biscuitsย 

 

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Desert & Beverages

Mini Pumpkin Pie Tarts with a Sunflower Cookie Crust

Coconut Whipped Cream

Pumpkin Pie

Peppermint Mocha

 

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Leftovers

Thanksgiving Leftovers Veggie Burger

 

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some of my favorite cookbooks

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One Part Plantย ย 

Naturally Nourishedย 

Wanderlust Find Your True Fork: Journeys in Healthy, Delicious, and Ethical Eating

The Intuitive Eating Workbook: Ten Principles for Nourishing a Healthy Relationship with Food (A New Harbinger Self-Help Workbook)

Thug Kitchenย 

The Pescetarian Plan: The Vegetarian + Seafood Way to Lose Weight and Love Your Food

Forks Over Knives – The Cookbook: Over 300 Recipes for Plant-Based Eating All Through the Year

Minimalist Baker’s Everyday Cooking: 101 Entirely Plant-based, Mostly Gluten-Free, Easy and Delicious Recipes

Nourish Bowls: Simple and Nutritious Balanced Meals in a Bowl

The Healthy Ketogenic Vegetarian Cookbook: 100 Easy & Delicious Ketogenic Vegetarian Diet Recipes For Weight Loss and Radiant Health

Plant-Strong: Discover the World’s Healthiest Diet–with 150 Engine 2 Recipes

 

 

*Notes:

While I myself am not doing a vegan nutrition plan, something vegans and even vegetarians who are finicky need to remember: By eliminating food groups from your diet, you are potentially at risk of missing out on certain micronutrients. By avoiding animal and animal products, a vegan diet is at risk of being low in calcium, vitamin D, iron, vitamin B12, zinc and omega-3 fatty acids. Therefore, if you follow a vegan diet it is essential that you get enough of these nutrients through specific vegan food sources โ€“ and may even need to take additional supplements.

When selecting dairy-free alternatives, make sure you are choosing the fortified options. Humus is a good nutrition choice; tahini (sesame seed paste) ย is a good source of calcium, zinc and iron, which are all micronutrients hard to get a hold of on a vegan diet.

While within my own lifestyle I am focusing on a a more pescatarian/vegetarian/ovo-vegetarian, dairy free, gluten free, ย centered nutrition plan, I am also trying to keep my nutrition clean and whole food oriented and items like these below that are consumed by many vegetarians and vegans I just keep out of my diet.

Soy, in large or often amounts: “because the soybean contains large quantities of natural toxins or “antinutrients.” First among them are potent enzyme inhibitors that block the action of trypsin and other enzymes needed for protein digestion.”

Nutritional Yeast: Simply because I don’t think it makes ANYTHING really taste like cheese. I would rather just eliminate the cheese and stop trying to emulate it with something that tatses nothing like the cheese I so love and is so bad for me and my health. It just toys with my senses.

 

Pledge To Go Veg! Veg Week 2017!

veg week

Join me and pledge to go veg for a week (at least)!

For more info and to sign up (it’s free), just Pledge To Go Veg!

From Esther’s Kitchen – Esther’s Cheezeburger Tortilla Pizza

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Esther’s Cheezeburger Tortilla Pizza
Cuisine: Esther approved, GF option if using GF tortillas
Prep Time: 15-20 minutes
Bake Time: 15 minutes
Serves: 4 -8″ pizzas
Author: Chef Linda
Ingredients
8 (8″) flour tortillas, forked to remove air pockets
Blush Sauce Ingredients
1 (14.5 oz) can organic diced tomatoes
1 Tablespoon ketchup
2 Tablespoons egg-free mayonnaise
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
1/2 teaspoon pink himalayan salt
1/4 teaspoon fresh ground black pepper
Topping Ingredients
1-(13.7 oz) package gardein-the ultimate beefless ground, defrosted and divided into 1 cup portions for each pizza
1-1/2 cups Daiya mozzarella style shreds
1-1/2 cups Daiya cheddar style shreds
(4) 1/4″ red onion slices, divided
(4) 1/4 cups diced pickles, divided
1 cup cherry tomatoes, sliced, divided
2 cups chopped lettuce, divided

Preheat the oven to 425F. Spray 4 pizza pans with cooking spray. Set aside.
1. Lay the 8 tortillas on your workspace. Use a fork and pierce random areas onto each tortilla. This will prevent the tortillas from expanding during baking. Lay one tortilla on each pizza pan.
2. In a small mixing bowl, combine the Daiya mozzarella and cheddar style shreds. Spread 1/4 cup Daiya cheese mixture onto each tortilla. Place the other tortillas on top of each cheese covered tortilla. Bake in the oven for 5 minutes. Remove from the oven.
2. Add the sauce ingredients to a small bowl. Stir until combined. Spread 1/2 cup sauce onto each pizza leaving about 1/4″ of sauce from the tortilla edge. Spread 1/2 cup Daiya cheese onto the sauce.
3. Place the beefless ground, red onion and tomatoes on the cheese layer.
4. Bake the pizzas for 10-12 minutes at 425F.
5. Remove the pizzas from the oven. Place the pickles and lettuce on the pizzas. Slice and serve. Add additional salt and pepper to taste

For more amazing recipes check out Esther’s Kitchen on Facebook

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To find out more about the adorable Esther herself, check out her Facebook Pageย or her Website. I think you will fall in love with her, her kitty and pup siblings & her Dad’s like I did! If you want to join a great cause you can always join Esther’s Army!ย You can also find out more about Happily Ever Esther and see what the cause is all about!

 

Slow Cooker Loaded “Baked” Sweet Potatoes

 

Cooking sweet potatoes in the slow cooker makes them extra moist and sweet! Top with black beans, corn, avocado, spices, and smoky cashew cream for an easyย and healthy meatless meal. Yewguyz. Iโ€™m doing like a fusion of a toe tap and a jump squat right now (I just wrote squart, that should be a word) over the fact that you can make sweet potatoes in the slow cooker. And itโ€™s not just that you can…ย Read More ยปย Slow Cooker Loaded “Baked” Sweet Potatoes