6 Degrees Of Separation Quotes

When we encounter someone who holds a viewpoint we don’t agree with, we can begin to view their whole existence through the lens of our disagreement with them. Instead of getting to know them and engaging their ideas, we assume that we already know them because we know where they stand on a certain political or religious question. And the degree to which we disagree with them on this question becomes the degree to which we will disrespect and disregard their humanity. They become our cultural enemy with whom we can’t imagine having anything in common. We can’t imagine that they, like us, are people who love their families, walk their dogs, work hard at their jobs, enjoy a good book, and might just be working toward the common good (even if we disagree about what “good” looks like). By separating ourselves into categories of “us” and “them,” we can justify mocking them, misrepresenting their views, and (in extreme cases) condoning violence against them. But “when we engage in dehumanizing rhetoric or promote dehumanizing images,” writes sociologist Brené Brown, “we diminish our own humanity in the process.”6

The experience of the common worship of God is such a moment. It is in this connection that American Christianity has betrayed the religion of Jesus almost beyond redemption. Churches have been established for the underprivileged, for the weak, for the poor, on the theory that they prefer to be among themselves. Churches have been established for the Chinese, the Japanese, the Korean, the Mexican, the Filipino, the Italian, and the Negro, with the same theory in mind. The result is that in the one place in which normal, free contacts might be most naturally established—in which the relations of the individual to his God should take priority over conditions of class, race, power, status, wealth, or the like—this place is one of the chief instruments for guaranteeing barriers. It is in order to quote these paragraphs from a recently published book, The Protestant Church and the Negro, by Frank S. Loescher: There are approximately 8,000,000 Protestant Negroes. About 7,500,000 are in separate Negro denominations. Therefore, from the local church through the regional organizations to the national assemblies over 93 per cent of the Negroes are without association in work and worship with Christians of other races except in interdenominational organizations which involves a few of their leaders. The remaining 500,000 Negro Protestants—about 6 per cent—are in predominantly white denominations, and of these 500,000 Negroes in “white” churches, at least 99 per cent, judging by the surveys of six denominations, are in segregated congregations. They are in association with their white denominational brothers only in national assemblies, and, in some denominations, in regional, state, or more local jurisdictional meetings. There remains a handful of Negro members in local “white” churches. How many? Call it one-tenth of one per cent of all the Negro Protestant Christians in the United States—8,000 souls—the figure is probably much too large. Whatever the figure actually is, the number of white and Negro persons who ever gather together for worship under the auspices of Protestant Christianity is almost microscopic. And where interracial worship does occur, it is, for the most part, in communities where there are only a few Negro families and where, therefore, only a few Negro individuals are available to “white” churches. That is the over-all picture, a picture which hardly reveals the Protestant church as a dynamic agency in the integration of American Negroes into American life. Negro membership appears to be confined to less than one per cent of the local “white” churches, usually churches in small communities where but a few Negroes live and have already experienced a high degree of integration by other community institutions—communities one might add where it is unsound to establish a Negro church since Negroes are in such small numbers. It is an even smaller percentage of white churches in which Negroes are reported to be participating freely, or are integrated

Double Chocolate Brownies 2 6-ounce bags semisweet chocolate chips 3 tablespoons butter ¾ cup granulated sugar 3½ tablespoons water 2 eggs ¾ cup flour ¾ teaspoon salt powdered sugar 2 cups walnuts or pecans (optional) Preheat oven to 325 degrees. In a medium saucepan, combine 1 bag of chocolate chips with butter, sugar, and water. Cook and stir over low heat. When melted, stir in the second bag of chocolate chips and dissolve/melt into mixture. Next, stir in eggs, flour, and salt. (Optional: stir 2 cups of walnuts or pecans into batter.) Stir the thick, lumpy batter before pouring into (sprayed) 9-inch square pan. Bake for 30 to 35 minutes then set on rack to cool. Top with dusting of powdered sugar. Yield: 1 pan of brownies Donna’s Cook’s Notes I know I don’t look like I eat brownies by the pan full, and I don’t. But if I get a craving and make a pan, I share them with my pals at the station as well as whenever I run into cute paramedics. I always think I might freeze the rest, but that never happens because they disappear before I get around to it. Chocolate Cheesecake CRUST 1¾ cups graham cracker crumbs 2 tablespoons sugar 1/3 cup melted butter ¼ teaspoon salt Combine graham cracker crumbs, sugar, butter, and salt. Press mixture into side of greased 10 -inch springform pan. Chill. FILLING 2 8-ounce packages cream cheese 8 ounces of chocolate chips 2 eggs 2/3 cup corn syrup 1/3 cup heavy cream 1½ teaspoons vanilla Preheat oven to 325 degrees. Cube cream cheese and set aside to soften. In microwave-safe bowl, microwave chocolate chips on high for 1 minute. Stir. If chips aren’t completely melted, microwave for another minute then stir again. Next, in separate mixing bowl, beat eggs, corn syrup, cream, and vanilla until smooth. Slowly add cream cheese cubes. When filling is smooth, slowly

April 6 MORNING “Let us go forth therefore unto Him without the camp.” — Hebrews 13:13 JESUS, bearing His cross, went forth to suffer without the gate. The Christian’s reason for leaving the camp of the world’s sin and religion is not because he loves to be singular, but because Jesus did so; and the disciple must follow his Master. Christ was “not of the world:” His life and His testimony were a constant protest against conformity with the world. Never was such overflowing affection for men as you find in Him; but still He was separate from sinners. In like manner Christ’s people must “go forth unto Him.” They must take their position “without the camp,” as witness-bearers for the truth. They must be prepared to tread the straight and narrow path. They must have bold, unflinching, lion-like hearts, loving Christ first, and His truth next, and Christ and His truth beyond all the world. Jesus would have His people “go forth without the camp” for their own sanctification. You cannot grow in grace to any high degree while you are conformed to the world. The life of separation may be a path of sorrow, but it is the highway of safety; and though the separated life may cost you many pangs, and make every day a battle, yet it is a happy life after all. No joy can excel that of the soldier of Christ: Jesus reveals Himself so graciously, and gives such sweet refreshment, that the warrior feels more calm and peace in his daily strife than others in their hours of rest. The highway of holiness is the highway of communion. It is thus we shall hope to win the crown if we are enabled by divine grace faithfully to follow Christ “without the camp.” The crown of glory will follow the cross of separation. A moment’s shame will be well recompensed by eternal honour; a little while of witness-bearing will seem nothing when we are “for ever with the Lord.

The primary human endowments are 1) self-awareness or self-knowledge; 2) imagination and conscience; and 3) volition or willpower. The secondary endowments are 4) an abundance mentality; 5) courage and consideration; and 6) creativity. The seventh endowment is self-renewal. All are unique human endowments; animals don’t possess any of them. But they are all on a continuum of low to high levels. • Associated with Habit 1: Be Proactive is the endowment of self-knowledge or self-awareness—an ability to choose your response (response-ability). At the low end of the continuum are the ineffective people who transfer responsibility by blaming other people, events, or the environment—anything or anybody “out there” so that they are not responsible for results. If I blame you, in effect I have empowered you. I have given my power to your weakness. Then I can create evidence that supports my perception that you are the problem. At the upper end of the continuum toward increasing effectiveness is self-awareness: “I know my tendencies, I know the scripts or programs that are in me, but I am not those scripts. I can rewrite my scripts.” You are aware that you are the creative force of your life. You are not the victim of conditions or conditioning. You can choose your response to any situation, to any person. Between what happens to you and your response is a degree of freedom. And the more you exercise that freedom, the larger it will become. As you work in your circle of influence and exercise that freedom, gradually you will stop being a “hot reactor” (meaning there’s little separation between stimulus and response) and start being a cool, responsible chooser—no matter what your genetic makeup, no matter how you were raised, no matter what your childhood experiences were or what the environment is. In your freedom to choose your response lies the power to achieve growth and happiness.

For the Eggnog Cupcakes - 6 tablespoons (85 grams) unsalted butter, softened - ¾ cup sugar - ¼ cup sour cream - 2 teaspoons vanilla extract - 3 large egg whites at room temperature - 1 ¼ cup all-purpose flour - 2 teaspoons baking powder - ½ teaspoon nutmeg (I use speculaaskruiden, which has cinnamon, nutmeg, and cloves) - ¼ teaspoon salt - ½ cup eggnog - 2 teaspoons water For the espresso frosting - ½ cup salted butter - ½ cup shortening - 4 cups powdered sugar - 2 tablespoons hot water - 1 tablespoon instant espresso coffee - 2-3 tablespoons eggnog Directions Make the Cupcakes Preheat oven to 350 degrees Fahrenheit (176 degrees Celsius) and prepare a muffin tin with cupcake liners. In a large mixing bowl, cream butter and sugar together until light in color and fluffy, about 3-4 minutes. Add sour cream and vanilla extract and mix until well combined. Add egg whites in two batches, mixing until well combined after each batch.  Combine dry ingredients (flour, baking powder, nutmeg, and salt) in a separate bowl. Combine the eggnog and water in a small cup. Add half of the dry ingredients to the batter and mix until well combined. Add the eggnog mixture and mix until well combined. Add remaining dry ingredients and mix until well combined. Fill the cupcake liners about halfway. Bake for 15-17 minutes, or until a toothpick inserted comes out with a few crumbs. Remove cupcakes from oven and allow to cool for 2-3 minutes, then remove to cooling rack to finish cooling. Make the frosting Combine butter and shortening in a large mixing bowl and mix until smooth. Add 2 cups of powdered sugar and mix until smooth. Dissolve the powdered espresso in the hot water, then add about half of the espresso mixture to the frosting and mix until smooth. Add the remaining powdered sugar and mix until smooth. Add the remaining espresso mixture and eggnog as needed and mix until you have the desired frosting consistency. Decorate cupcakes with frosting as desired.

Locust Flower (Acacia) Fritters YIELD: 6 SERVINGS, 12 TO 15 FRITTERS THIS IS A TASTE from my youth that we still enjoy a few times each early summer. Two large locust trees next to our garden supply more fragrant flowers than we can use during the few weeks a year that these blossoms are available. The tiny white flowers have the sweet flavor of honey and a powerful spicy and musky aroma. 4 cups locust flowers, stems removed 4 tablespoons Grand Marnier ¼ cup sugar 1½ cups all-purpose flour 1 can (12 ounces) beer 1 teaspoon pure vanilla extract 2 large egg whites 2½ cups canola oil, for cooking the fritters Confectioners’ sugar, to dust the finished fritters Mix the flowers, Grand Marnier, and sugar together in a bowl, cover, and refrigerate for 1 hour. When ready to cook the fritters, place the flour, about two thirds of the beer, and the vanilla in a bowl. Mix well with a whisk until the batter is smooth, then add the remainder of the beer, and mix well. In a separate bowl beat the egg whites until they form peaks but are not too firm. Using the whisk, combine them with the beer batter. Fold in the locust flower mixture. At serving time, preferably, put enough of the oil in a large saucepan so that it is about 1 inch deep in the pan. Heat to 375 degrees. Using a large spoon or a small measuring cup, pour about ⅓ cup of the batter into the hot oil. Repeat, cooking 4 or 5 fritters at a time in the oil. Cook the fritters for about 4 minutes on one side, then turn with tongs, and cook for 4 minutes on the other side. They should be crisp and nicely browned on both sides. Lift the fritters from the oil with a slotted spoon, and place them on a wire rack. Repeat, making additional fritters with the remaining batter. Dust with confectioners’ sugar before serving. NOTE: If cooking the fritters ahead, recrisp in a 425-degree oven for 5 to 6 minutes, or until crisp and hot, then dust with the confectioners’ sugar just before serving.

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GERMAN CHOCOLATE CAKE COOKIES Do not preheat oven yet—make cookie dough first COOKIE DOUGH: 1 cup butter (2 sticks) 1 cup milk chocolate chips 2 cups white (granulated) sugar 2 eggs ½ teaspoon baking powder ½ teaspoon baking soda ½ teaspoon salt 2 teaspoons vanilla 3 cups flour (no need to sift) FROSTING: ½ cup firmly packed brown sugar ¾ cup tightly packed coconut ½ cup chopped pecans ¼ cup chilled butter (½ stick) 2 egg yolks, beaten In a microwave-safe bowl, melt the butter and chocolate chips on HIGH for 2 minutes. Stir until smooth. In another mixing bowl, mix the sugar and the eggs. Add the baking powder, baking soda, salt, and vanilla. Stir the melted chocolate until it’s fairly warm to the touch, but no longer hot. Add it to the mixing bowl and mix it in thoroughly. Add the flour and mix well. (Dough will be stiff and a bit crumbly.) Cover the dough and set it aside while you make the frosting. Combine the sugar and coconut in a food processor. Mix with the steel blade until the coconut is in small pieces. Add the chopped pecans. Cut the butter into four chunks and add them. Process with the steel blade until the butter is in small bits. Separate the yolks, place them in a glass, and whip them up with a fork. Add them to your bowl and process until thoroughly incorporated. (If you don’t have a food processor, you can make the frosting by hand using softened butter.) Preheat the oven to 350 degrees F., rack in the middle position. Chill the frosting while the oven’s preheating. It’ll make it easier to work with. This will be especially true if you’ve made the frosting by hand and haven’t chopped the coconut into shorter shreds. Pat the cookie dough into one-inch balls with your fingers. Place the balls on a greased cookie sheet, 12 to a standard sheet. Press down in the center of each ball with your thumb to make a deep indentation. (If the health board’s around, use the bowl of a small spoon.) Pat the frosting into ½-inch balls with your fingers. Place them in each indentation. Bake at 350 degrees F. for 10 to 12 minutes. Let the cookies cool on the cookie sheet for 2 minutes, then remove them to a wire rack to finish cooling. Yield: 5 to 6 dozen, depending on cookie size. Chapter Fifteen By the end of the day, Hannah’s feet were aching.

Lemon-Lavender Cupcakes A tart lemon cupcake with sweet lavender frosting. 1 cup unsalted butter, softened 2 cups granulated sugar 4 extra-large eggs, at room temperature ⅓ cup grated lemon zest (6–8 large lemons) 3 cups flour ½ teaspoon baking powder ½ teaspoon baking soda 1 teaspoon salt ¼ cup freshly squeezed lemon juice ¾ cup buttermilk, at room temperature 1 teaspoon pure vanilla extract Preheat oven to 350 degrees. Line cupcake pan with paper liners. Cream the butter and granulated sugar until fluffy, about 5 minutes. With the mixer on medium speed, add the eggs, one at a time, and the lemon zest. In a separate bowl, sift together the flour, baking powder, baking soda, and salt. In another bowl, combine the lemon juice, buttermilk, and vanilla. Add the flour and buttermilk mixtures alternately to the batter, beginning and ending with the flour. Fill paper liners until two-thirds full. Bake 20 minutes. Makes 24. Lavender Frosting ¾ cup unsalted butter, softened 3½ cups confectioners’ sugar 1 teaspoon dried culinary lavender 1 teaspoon vanilla extract 1 drop purple food coloring 3–4 tablespoons milk Fresh lavender In large bowl, cream butter. Gradually add confectioners’ sugar, one cup at a time, beating well on medium speed. Add dried lavender, vanilla, and a drop of purple food coloring, mixing well. Add milk as needed to reach desired consistency. Beat at medium speed until light and fluffy. Spread lavender frosting on cooled cupcakes and garnish with a fresh lavender sprig.

Maman’s Cheese Soufflé YIELD: 4 SERVINGS WHEN MY MOTHER got married, she was seventeen and my father was twenty-two. She did not know how to cook, except for a few simple dishes that she had learned from her mother. Yet she was willing and fearless. My father liked cheese soufflé, so my mother graciously obliged. She had never made a soufflé before, but a friend told her that it consisted of a white sauce (béchamel), grated cheese, and eggs—a cinch! To the béchamel, that staple of the French home cook, she added her grated Swiss cheese and then cracked and added one egg after another to the mixture, stirred it well, poured it into a gratin dish, and baked it in the oven. Voilà! No one had told her that the eggs should be separated, with the yolks added to the base sauce and the whites whipped to a firm consistency and then gently folded into the mixture. Ignorance is bliss, and in this case it was indeed: the soufflé rose to a golden height and became a family favorite. This is a great recipe; it can be assembled hours or even a day ahead, and although it is slightly less airy than a standard soufflé, it is delicious. 6 tablespoons (¾ stick) unsalted butter, plus more to butter a 6-cup gratin dish 6 tablespoons all-purpose flour 2 cups cold whole milk ½ teaspoon salt ½ teaspoon freshly ground black pepper 5 extra-large eggs 2½ cups grated Swiss cheese, preferably Gruyère (about 6 ounces) 3 tablespoons minced fresh chives Preheat the oven to 400 degrees. Butter a 6-cup gratin dish, and set it aside. Melt the butter in a saucepan, then add the flour, and mix it in well with a whisk. Cook for 10 seconds, add the milk in one stroke, and mix it in with a whisk. Keep stirring with the whisk until the mixture thickens and comes to a strong boil, which will take about 2 minutes. It should be thick and smooth. Remove from the heat, and stir in the salt and pepper. Allow about 10 minutes for the white sauce to cool. Meanwhile, break the eggs into a bowl, and beat well with a fork. Add the eggs, the cheese, and the chives to the cooled sauce, and mix well to combine. Pour into the buttered gratin dish and cook immediately, or set aside until ready to cook. Bake for 30 to 40 minutes, or until the soufflé is puffy and well browned on top. Although it will stay inflated for quite a while, it is best served immediately.

Banana Nut Bread Recipe Ingredients 2 eggs 1-1/2 cups sugar ½ cup shortening 1 tsp. vanilla 3 cups flour 2 tsp. baking soda ½ tsp salt 2/3 cup sour milk 3 very ripe bananas ½ cup chopped pecans or walnuts (optional) *Preheat oven to 325 degrees 1. In large bowl, cream together sugar and shortening.  Add eggs and vanilla.  Mix well. 2. In separate bowl, mix flour, baking soda and salt 3. Add dry mixture to the creamed mixture of eggs, sugar and shortening, alternating between that and the sour milk and bananas until all are well mixed. 4. Add nuts, if desired. 5. Pour into two lightly greased bread pans. 6. Bake at 325 degrees for one hour or until toothpick, inserted in center of pan, comes out clean. 7. Cool for 15 minutes or drizzle with optional topping (recipe below) Orange Drizzle (optional) Bake bread as directed above. Let cool for 10 minutes Mix: 1 cup powdered sugar, 3 tbsp. fresh orange juice and 1 tsp grated orange rind. Drizzle evenly over warm bread.

Remember to write continuously the entire twenty minutes. And never forget that this writing is for you and you alone. At the conclusion of your twenty minutes of writing, read the section “Post-writing thoughts” and complete the post-writing questionnaire. Post-Writing Thoughts Following the Day One Writing Session Congratulations! You have completed the first day of writing. After each writing exercise, it can be helpful to make objective assessments about how the writing felt. In this way, you can go back and determine which writing methods are most effective for you. For this and for all future writing exercises, respond to each of the five following questions either at the end of your writing or in a separate place. Put a number between 0 and 10 by each question. 0 — Not at all 1 2 3 4 5— Somewhat 6 7 8 9 10— A great deal ____ A. To what degree did you express your deepest thoughts and feelings? ____ B. To what degree do you currently feel sad or upset? ____ C. To what degree do you currently feel happy? ____ D. To what degree was today’s writing valuable and meaningful for you? E. Briefly describe how your writing went today so you may refer to this later. For many people, the first day of writing is the most difficult. This kind of writing can bring up emotions and thoughts that you may not have known that you had. It may also have flowed much more easily than you expected — especially if you wrote about something that you have been keeping to yourself for a long time. If you don’t want anyone to see your writing, keep the pages in a secure place or destroy them. If keeping them is not a problem, you can go back and analyze the pages at the end of the four days of writing. Now, take some time for yourself. Until tomorrow.

Debbie’s Delicious Christmas Cookies Cookies – Ingredients List #1: 2-1/2 cups flour 1 cup white sugar ¼ tsp. salt 1 tsp. baking soda 2 tsp. cream of tartar *Mix dry ingredients in large bowl   Cookies – Ingredients List #2: 1 cup butter, softened 2 eggs 1 tsp. vanilla *Mix wet ingredients Directions: Preheat oven to 350 degrees Mix both wet and dry ingredients together. (You can also refrigerate dough so it “firms up.”) Roll cookie dough on floured surface.  Cut with cookie cutters. Place cookies on ungreased cookie sheet. Bake for 6 – 10 minutes (depending on thickness)  *You can add more flour if the mixture seems “doughy” Frosting ½ cup solid vegetable shortening ½ cup softened butter (not melted) 1 tsp. vanilla 4 cups powdered sugar 2 tbsp. milk food coloring Cream butter & shortening Add vanilla Slowly add sugar Add milk Beat on high until fluffy.  (This recipe will test your mixer.  I recommend using a heavy-duty mixer, but it is not required.  Just keep an eye on the mixer so it doesn’t overheat.) *You can also add a little extra milk, a tablespoon at a time. Separate frosting into bowls.  Add drops of food coloring until color desired is achieved. Frost cooled cookies.  Decorate with sprinkles, etc.

Dough 4 egg yolks 2/3 cup white sugar 1 stick of butter (1/2 cup) 1/3 cup of sour cream 1 1/2 cup flour 1 tsp baking powder 1 pinch of salt 1 Tbsp vanilla extract Zest of 1 lemon Filling 3-4 large Granny Smith or other baking apples 1 tsp of cinnamon 1 pinch of flour Meringue: 4 egg whites 2/3 cup white sugar Equipment a mixer springform pan Preheat oven to 350 degrees. Grease a springform pan. I used 2 6-inch ones, because smaller cakes are easier to store, but one 9 or 10 inch springform pan would work as well. Separate egg yolks from egg whites. Refrigerate egg whites. Grate zest from 1 lemon. Peel apples, slice them into 1/2 inch thick slices, add cinnamon and flour. Mix thoroughly. If the apples are on the sweeter side, add a bit of lemon juice. Set aside. Cream 2/3 cups sugar with room temperature butter with a hand mixer. Add egg yolks one by one, mix thoroughly. Add sour cream, vanilla, and lemon zest. Mix. In a separate bowl combine flour, baking powder, and salt. Mix. Add to the wet ingredients and pour into the springform pan. Layer the apples on top. Bake for 30 minutes. After 30 minutes, removed the pan from the oven. Whip egg whites until stiff peaks form. Add sugar a little at a time and continue whipping until meringue forms and the entire 2/3 cup of sugar is gone. Layer meringue on top of the apples. Bake for additional 20 minutes. Meringue should be blush and pretty. Remove from oven and let cool to room temperature. Gently run a knife along the edge of the pan just like Dina did, to cut meringue, otherwise when you release the pan, half of it will come off. Release the pan and lift straight up. Enjoy with tea or your favorite beverage. ALSO BY ILONA ANDREWS Kate Daniels World BLOOD HEIR Kate Daniels Series MAGIC BITES MAGIC BLEEDS MAGIC BURNS MAGIC

Healthy Choices are the Way of a Healthy Lifestyle!!! If you work 9-6, then you should be healthier but there is nothing you can do in our busy schedule and yeah sometimes 9-6 desk job pretty much limits you from doing a lot of stuff including Working Out and Eating a well-balanced diet. Healthy Lifestyle always associated with a good diet and proper exercise. Let’s start off with some general diet(healthy breakfasts, workout snacks, and meal plans) and exercise recommendations: The Perfect Morning Workout If You’re Not a Morning Person: 45-minute daily workout makes it easy to become (and stay) a morning exerciser. (a) Stretching Inchworm(Warm up your body with this gentle move before you really start to sweat): How to do it: Remain with feet hip-width separated, arms by your sides. Take a full breath in and stretch your arms overhead, squeezing palms together and lifting your chest as you admire the roof. Breathe out and gradually crease forward, opening your arms out to your sides and afterward to the floor (twist knees as much as expected to press hands level on the ground). Gradually walk your hands out away from your feet, moving load forward, bringing shoulders over hands and bringing down the middle into the full board position. Prop your abs in tight and hold for 1 check. Delicately discharge your hips to the floor and curve your lower back, lifting head and chest to the roof, taking a full breath in as you stretch. Breathe out, attract your abs tight and utilize your abs to lift your hips back up into full board position. Hold for 1 tally and afterward gradually walk your hands back to your feet and move up through your spine to come back to standing. Rehash the same number of times in succession as you can for 1 moment. (b) Pushups(pushup variation that works your chest, arms, abs, and legs.): How to do it: From a stooping position, press your hips up and back behind you with the goal that your body looks like a topsy turvy "V." Bend your knees and press your chest further back towards your thighs, extending shoulders. Move your weight forward, broaden your legs, and lower hips, bowing elbows into a full push up (attempt to tap your chest to the ground if conceivable). Press your hips back up and come back to "V" position, keeping knees bowed. Power to and fro between the push up and press back situation the same number of times as you can for 1 moment. (c) Squat to Side Crunch: (Sculpt your legs, butt, and hips while slimming your waist with this double-duty move.) How to do it: Stand tall with your feet somewhat more extensive than hip-width, toes and knees turned out around 45 degrees, hands behind your head. Curve your knees and lower into a sumo squat (dropping hips as low as you can without giving knees a chance to clasp forward or back). As you press back up to standing, raise your correct knee up toward your correct elbow and do a side mash with your middle to one side. Step your correct foot down and quickly rehash sumo squat and mash to one side. Rehash, substituting sides each time, for 1 moment. Starting your day with a Healthy Meal: Beginning your day with a solid supper can help recharge your glucose, which your body needs to control your muscles and mind. Breakfast: Your body becomes dehydrated after sleeping all night, re-energize yourself with a healthy breakfast. Eating a breakfast of essential nutrients can help you improve your overall health, well-being, and even help you do better in school or work. It’s worth it to get up a few minutes earlier and throw together a quick breakfast. You’ll be provided with the energy to start your day off right. List of Breakfast Foods That Help You to Boost Your Day: 1. Eggs 2. Wheat Germ 3. Bananas 4. Yogurt 5. Grapefruit 6. Coffee 7. Green Tea 8. Oatmeal 9. Nuts 10. Peanut Butter 11. Brown Bread By- Instagram- vandana_pradhan

INGREDIENTS 2½ cups stone ground whole wheat flour 1½ cups white flour (some bakers use whole wheat again) ½ cup rolled oats 1½ teaspoon salt 1 teaspoon baking soda 1¾ cups buttermilk 2 Tablespoons molasses or treacle (optional, but Siobhán uses it) Siobhán even splashes in some Guinness for luck. In a large bowl, combine all flour, oats, salt, and baking soda. In a separate bowl, whisk together the buttermilk and molasses. Make a well in the center of the dry ingredients and pour in the buttermilk mixture. (Add a drop of Guinness for good luck.) Stir with a fork or spatula until combined. Cover your hands with flour and knead the dough into a ball. Place the dough ball on a lined baking sheet and press it flat, a few inches thick. With a knife, make a cross on top of the loaf. Bake at 450°F for 15 minutes. Then reduce to 400°F and bake an additional 20 to 25 minutes, until the bottom of the bread sounds hollow when tapped. Note: I once asked an Irish woman for her brown bread recipe. She let me know that recipes are handed down, not out. So I pushed my luck and asked how hers was so soft. She relented on this and suggested longer baking times at lower heat, that is, 180 degrees for one hour.

Ingredients • 2 cups all-purpose flour • 1/2 cup unsweetened dark cocoa powder • 1 teaspoon baking soda • 1 teaspoon salt • 3/4 stick (6 tablespoons) salted butter, softened • 1 cup granulated sugar • 2 large eggs • 1 1/2 teaspoon peppermint extract • 1 cup semisweet chocolate chips • 1 tablespoon confectioners' sugar optional: • 8 ounces, weight semi-sweet chocolate and/or white chocolate, melted • 1/2 cup crushed finely crushed peppermint or chopped andes mints Instructions 1 Preheat oven to 350-degrees F. Prepare large baking sheet by lining with parchment, baking mat, or with butter and flour. 2 In a bowl whisk together flour, cocoa powder, baking soda, and salt. 3 In a separate bowl, using an electric mixer beat together butter and granulated sugar until light and fluffy. Add eggs and beat until combined well. Add peppermint extract and combine well. 4 Stir in flour mixture to form a stiff dough. Mix in chocolate chips until combined.

Preheat oven to 400 degrees. Separate crescent rolls into 8 triangles. Place 5 triangles in a 9” pie pan, pressing together to form a crust, piercing the bottom 6 - 8 times with a fork. Reserve the other 3 triangles for another use. Cut a section of tin foil so that it covers the crust and weight it down with dried beans, rice, or pie weights. Bake 12 minutes until bottom is slightly brown. Let cool. In a mixing bowl, combine the remaining ingredients and pour the mixture into the crust. Bake for 35-40 minutes until crust is golden brown. Let cool 5 minutes before serving. May be served warm or cold. Enjoy!

cell, for example, has about 2 m of DNA—a length about 250,000 times greater than the cell’s diameter. Yet before the cell can divide to form genetically identical daughter cells, all of this DNA must be copied, or replicated, and then the two copies must be separated so that each daughter cell ends up with a complete genome. The replication and distribution of so much DNA is manageable because the DNA molecules are packaged into structures called chromosomes, so named because they take up certain dyes used in microscopy (from the Greek chroma, color, and soma, body) (Figure 12.3). Each eukaryotic chromosome consists of one very long, linear DNA molecule associated with many proteins (see Figure 6.9). The DNA molecule carries several hundred to a few thousand genes, the units of information that specify an organism’s inherited traits. The associated proteins maintain the structure of the chromosome and help control the activity of the genes. Together, the entire complex of DNA and proteins that is the building material of chromosomes is referred to as chromatin. As you will soon see, the chromatin of a chromosome varies in its degree of condensation during the process of cell division. Every eukaryotic species has a characteristic number of chromosomes in each cell nucleus. For example, the nuclei of human somatic cells (all body cells except the reproductive cells) each contain 46 chromosomes, made up of two sets of 23, one set inherited from each parent. Reproductive cells, or gametes—sperm and eggs—have half as many chromosomes as somatic cells, or one set of 23 chromosomes in humans. The Figure 12.4 A highly condensed, duplicated human chromosome (SEM). Circle one sister chromatid of the chromosome in this micrograph. DRAW IT Sister chromatids Centromere 0.5μm number of chromosomes in somatic cells varies widely among species: 18 in cabbage plants, 48 in chimpanzees, 56 in elephants, 90 in hedgehogs, and 148 in one species of alga. We’ll now consider how these chromosomes behave during cell division. Distribution of Chromosomes During Eukaryotic Cell Division When a cell is not dividing, and even as it replicates its DNA in preparation for cell division, each chromosome is in the form of a long, thin chromatin fiber. After DNA replication, however, the chromosomes condense as a part of cell division: Each chromatin fiber becomes densely coiled and folded, making the chromosomes much shorter and so thick that we can see them with a light microscope. Each duplicated chromosome has two sister chromatids, which are joined copies of the original chromosome (Figure 12.4). The two chromatids, each containing an identical DNA molecule, are initially attached all along their lengths by protein complexes called cohesins; this attachment is known as sister chromatid cohesion. Each sister chromatid has a centromere, a region containing