Two Chia Seed Protein Pudding Recipes

I was introduced to chia seed pudding a few years ago and instantly fell in love. A healthy alternative to regular pudding? Yes, please! I love “healthifying” my favorite foods that aren’t so healthy for you so this was right up my alley. I tried a few chia seed pudding recipes and started to develop my own. Most of the recipes I found didn’t have protein added to them so I decided to boost mine with protein. Chia seed protein pudding packs a healthy punch. It’s loaded with healthy nutrients which makes it a great option for either breakfast or a healthy dessert.

Chia Seeds are a good source of plant based omega-3s, fiber calcium and iron. They also have small amounts of phosphorous, manganese, potassium and copper. I love their “crunchy” texture. They almost remind me of tapioca but they’re much healthier for you.

Chia seeds can be eaten raw or cooked. I recommend eating them after they’ve either been soaked (like in a pudding recipe) or cooked because these seeds expand once they’ve been hydrated. Eating them dry can lead to them expanding in your throat which may give you a slightly weird feeling. One of the big benefits is the fiber content which will help give you a feeling of fullness leading to better satiety.

Chia Protein Pudding Recipe 1: Vanilla, Almond + Coconut

Serves 4:

8 T Chia Seeds

2 C Almond Milk (or milk of choice)

2 T Madagascar Vanilla Extract (I love this vanilla extract because of it’s deep flavor.)

4 T Shredded Coconut (plus a little extra to sprinkle on top)

2 T Maple Syrup (or honey)

4 Scoops Protein Powder (I used grass-fed whey vanilla but you can use your favorite animal or plant based protein powder – about 20g per scoop)

4 T Almonds

*If you like a creamier taste, use vanilla flavored almond milk or toasted coconut almond milk by Califia farms to get a richer taste.

How To:

– Mix seeds, almond milk, vanilla extract, coconut and maple syrup until fully combined.

– Add in protein powder and mix in with a whisk to break it up. Keep mixing until you don’t have any clumps of protein powder in mixture.

– Pour evenly into 4 cups and place in refrigerator for about 15 minutes.

– Take out of refrigerator and give each chia seed protein pudding a stir to make sure the chia seeds are fully incorporated (sometimes they’ll sink to the bottom).

– Return to refrigerator and let sit for a few hours or overnight until mixture has become pudding or gel like.

– When ready to eat, sprinkle almonds and extra coconut on top and enjoy.

Chia Protein Pudding Recipe 2: Double Chocolate Cacao

Serves 4:

4 Scoops Chocolate Protein (animal or plant based)

4 T Cacao Nibs (plus extra to garnish)

4 T Chocolate Covered Hemp Seeds (you could use semi-sweet chips but you won’t get the benefit of the hemp)

2 T Maple Syrup or Honey

8 T Chia Seeds

2 C Almond Milk

*If you like chocolate + peanut butter, add 1 T of peanut butter (or almond butter) to the mixture for that chocolate + nut flavor.

How To:

Use the same how to instructions as above for the Vanilla, Almond, Coconut pudding.

Once the pudding is finished, sprinkle cacao nibs on top and enjoy!

I make these recipes often for breakfast because they’re an easy make ahead meal prep option. Then you can eat quickly or grab and go before heading out the door. I also enjoy them as a snack or healthy dessert if I’m craving something a little sweet. Enjoy them however you like and feel free to get creative with the recipes as you see fit.

Source by Margot Rutigliano

Lactose Free Recipes – Desserts!

Are you looking for some lactose free recipes? Desserts being left out of the diet for those who are lactose intolerant is just wrong. I think just about everyone has a sweet tooth and just because your body and milk don’t get along doesn’t mean you have to go without.

It’s tough enough searching for recipes or adjusting your current recipes to be made lactose free; creating lactose free recipes, desserts for example can be a little tougher. Many desserts call for milk or a milk product such as ice cream or whipping topping. With a little thought and ingenuity you can create some very tasty treats that are lactose free.

The recipes can be simple or they can be more complex and they can be fresh or they can be frozen. You can make shakes, cakes, cookies and even whipped topping. If you have the hang of the foods that you can eat, then creating desserts that will quickly become your favorites will be easy.

When searching through the numerous lactose free recipes, desserts specifically, you will find a variety of flavors just like you do when you are searching for a new recipe for breakfast or dinner. One super simple recipe is to make a milkshake from chocolate flavored almond milk and blend with ice; if you want to add a little vanilla you can.

So what are you craving for or what is the occasion that you would like a dessert for? Is it a birthday, a family get together or a potluck? Do you want to make cookies, brownies, cheesecake or how about chocolate truffles? If you have a hankering for a particular dessert, there is probably already a recipe created for you to follow or you can make your own. There are plenty of lactose free recipes, desserts too, available on the Internet but I want to share some with you here.

The first recipe is super easy and super quick to make and only takes 3 ingredients. If you love peanut butter cookies try this recipe: thoroughly mix together one cup of peanut butter, one cup of sugar and one egg. Drop a tablespoon at a time on a cookie sheet and bake for 8 to 12 minutes in a preheated 325 degree oven. You can leave them in the “drop” form or flatten with a fork before baking. To keep them chewy, store in a sealed container; this recipe is also vegan and gluten free.

This next recipe is really easy too and great for the holidays or any time of year. It is nut free and also soy free and full of flavor. Heat in a medium saucepan the following until bubbly:

· 29 ounce pumpkin (canned)

· one cup rice milk

· ¼ cup agave syrup or maple syrup

· 1 cup honey

· Cinnamon, nutmeg and cloves

In a separate bowl, whisk together the egg yolks until thick and creamy then stir in approximately a half cup of pumpkin mixture to slowly warm the egg mixture without cooking the whites. Then slowly mix in the rest of the egg mixture into the pumpkin mixture. Continue cooking until this mixture has thickened. Serve warm or cold in custard dishes.

Desserts can complete a wonderful meal and are wonderful to share with others when celebrating special occasions. When looking for lactose free recipes, desserts shouldn’t be left out and there are plenty to choose from.

Source by Eric D Cooper

French Coffee Press – How Best We Can Make Use of It

Coffee connoisseurs praise the special fine quality that manual French Press delivers to consumers. This custom coffee maker is designed and known to produce the finest of coffee flavors. It has the capacity to put together more of the coffee’s flavor & essential oils – so that every cup sipped is packed with full of benefits in its highest form.

To make your delicious home brewed coffee, tea, almond milk, frothed milk, fresh juices etc. with a French Press the following steps need to be followed


You have to first boil the water in the kettle.

After boiling, allow it to sit for 1-3 minutes.

  • Now add the coffee grounds into the French Coffee Press.
  • Go on and add some of the hot water (say about 1/3 quantity) – to help infuse the grounds. Your timer should be on now for proper timing. Begin to blend the coffee grounds together with the poured water evenly. This should be done in 5 seconds. Now cover the French Press and allow it to sit for 30 seconds more.
  • You can now add the remaining volume of hot water, and keep stirring gently. Now raise the plunger & allow 3 minutes.
  • Now push the plunger down.

Remember that coffee is always best served fresh hot or warm. At this stage, you can now pour the brewed coffee into your serving coffee cup. Put some cream & sugar as may be desired and then go on to enjoy your freshly brewed French Press homemade coffee.

In case you won’t be serving all of the coffee immediately, you should transfer the rest into a separate serving jug to avoid further brewing or bitterness.

With the aforementioned steps – please note that you can still apply some flexibility. Studies have been carried out on several techniques to provide a good starting point, and what any coffee lover should anticipate if they wander well outside of the regular proportions. With that said, everyone has their individual preferences when it has to do with brewing coffee that fit-in to each person’s taste.

To explore several results, you can experiment on your own, and utilize the trial & error system – till you can generate your desired coffee brew on a constant basis. Simply learn to alter some variable at a time and watch how it plays out.

Lastly – please remember to ensure your 8 Cup French Coffee Press is well cleaned before starting the brewing process. This is because any form of old coffee grounds stuck within the filter might spoil your coffee with a really bitter flavor.

Source by Andy Jones

Nutrition for Athletes – A Look at Recoverite From Hammer Nutrition

Define Your Needs

Post workout weight training supplements are plentiful. When it comes to finding the right one, it can sometimes be a bit daunting to find the ones that provide good nutrition for athletes, given their specific goals. For many weightlifters or pro to semi-pro body builders, going with something that has a lot of calories and protein makes sense. But if you aren’t looking for enormous gains, something a little more moderate might be a better fit.

Recoverite is a post workout supplement created by Hammer Nutrition that fits into that well-balanced category. It comes in three flavors: Citrus, Chocolate, and Strawberry. Even though the directions say to mix with water, I almost always mix my protein shakes and recovery drinks with low-fat milk or almond milk. That being said, I dodged the citrus flavor thinking that might not go so well with a milk type product.


One of the first things many people ask when looking for the best muscle-building supplement is, “How does it taste?” I know I always ask that. Recoverite definitely delivers on good taste. Both the strawberry and the chocolate flavors have a creamy, not too sweet flavor that is sure to make you look forward to the end of your workout (maybe you already were). As mentioned before, I definitely recommend trying it with a low fat milk or an almond milk if you don’t like the results with plain water. For taste alone, it is worth a test.

What makes Recoverite unique?

Many products out there boast huge amounts of protein and other ingredients. One of the nice things about Recoverite is it’s balance. It provides a 3:1 carbohydrate to protein ratio that more and more research suggests is optimal for post workout muscle rebuilding and glycogen synthesis. The protein comes from pure whey protein isolate which has proven again and again to absorb better in the body than other types of protein. The calories are fairly low considering some of the competition weighing in at a sparse 170 when mixed with water. There are no grams of fat, 32 grams of carbs, and 10 grams of protein. I love that there are only 3 little grams of sugar.

Results and Thoughts

That last statistic may be off-putting to some but that 3:1 ratio is the key for Recoverite’s success. I performed a workout routine for ten weeks, five weeks without using Recoverite and five weeks with it. I could definitely tell that my muscles were considerably less sore the day after an intense workout while using the product. However, it needs to be said that if you are looking for big gains in your muscles and weight, Recoverite can be a great part of what will need to be a broader supplement regimen. There’s just not enough protein and there aren’t enough calories in it to be a stand alone supplement for the heavier weight lifting goals. But if your objective is increasing functional strength for sports, I highly recommend Recoverite. It’s a terrific product with great taste.

Source by Ernest Dempsey

Best Home Remedies For Trigeminal Neuralgia

Trigeminal Neuralgia is a neuropathic issue. Trigeminal nerve is the fundamental nerve controlling the sensation in the face. It is the consequence of consistent squeezing of the vein on the nerve close to the cerebrum stem. Changes in the veins of the cerebrum can bring about veins rubbing against the trigeminal nerve root. Trigeminal nerve comprises of three branches – the ophthalmic nerve, the maxillary nerve, the mandibular nerve.

It regularly includes the center branch and the lower branch i.e., the maxillary nerve, the mandibular nerve. There is extreme pain in the face beginning from the trigeminal nerve. Extraordinary pain might be felt on any one side of the face. It goes on for a few of minutes to seconds and repeats itself the every day. The pain is generally unendurable and drives individuals to sorrow and self-destructive inclinations.

The pain can be activated by exercises, for example, eating, talking, shaving and brushing teeth and so forth. Certain home cures when regularly utilized can be helpful in pain relief of trigeminal neuralgia however it is constantly prudent with patients of trigeminal neuralgia to counsel their specialist.

Home Remedies For Trigeminal Neuralgia

Almond Milk

Admission of almond milk gives you the required supplements essential for battling trigeminal neuralgia. It is ideal to plan almond milk at home as purchasing packaged packs as it will give every one of the advantages of almond. Almond is a rich source of Vitamin B.It contains Vitamin B2 (Riboflavin) the lack of which impairs iron absorption.. Vitamin B3 (Niacin) keeps up the nervous system, helps in the synthesis of different hormones and functions as an antioxidant.

IBiotin show helps all aspects of the body to accomplish and keep up great health. It is also a rich source of iron and potassium. Vitamin E, a cell reinforcement shields the body from neurodegenerative diseases. General it directly has a positively affects the nervous system and also helps in healing quicker, along these lines a decent choice for eating routine admission in trigeminal neuralgia.


Setting Heat packs and cold packs over the cheeks and jaws gives instant relief. The packs help in alleviating the muscle hurt along these lines going about as a muscle relaxant.

Rose Mary

Connected, Rosemary’s pain relieving properties help to relieve pain. Nervine properties helps to the carnial nerves, including the terminal nerve and hence beneficial in trigeminal neuralgia. Antioxidant properties boost the immune system thus making heal faster.Being nerve narcotic it induces the nerve system to quiet down in this manner giving help from anxiety, injury. It gives similar advantages when taken inside as tea however ought to be stayed away from by pregnant ladies.

Ashwagandha Oil

Utilization of the ashwagandha oil will give relief from nervous pain.. The calming properties will give relief from pain. Cancer prevention agent properties help the immune system making healing quicker. Sedative properties actuate the nervous system to quiet. Along these lines the utilization of this oil will give relief from pain.

Cayenne Pepper

Blend a pinch of cayenne pepper with olive oil. The Capsaicin from the cayenne pepper hinders the pain by diminishing Substance P, a concoction that transmits pain signals between nerves. Individuals who drain effectively and are excessively touchy to cayenne pepper should avoid utilizing this treatment.The moisturizing properties of olive oil make the item slip deep into the skin. The antioxidant properties boost the immune system making heal faster. Anti inflammatory properties alleviates inflammation thus helpful for trigeminal neuralgia.

Relaxation Techniques

Tune in to music as this will help to calm the nerves and diminish tension and stress. Develop a few side interests for relaxation, as this will help in improving fixation, in the same time you will be occupied with something positive and will also help to calm down the nerves and be imaginative.

Source by Shweta R

Simple Almond Milk Recipe

One of the most difficult parts for a new vegan is finding an alternative to dairy milk. The most common thing to change it with is almond milk. Almond milk can get expensive, so making your own can often save you more than a few dollars.

Almond milk in it’s simplest form (unsweetened, un-enriched), is simply water drawn through ground almonds. You can often use sweeteners such as sugar, agave or maple syrup if you prefer to have a sweeter milk. By sweetening the milk, it becomes a perfect addition to any dessert.

What You Need (Ingredients)

2 cups of water

1 cup of raw almonds

A sweetener such as agave syrup or maple syrup. You can sweeten with sugar but it won’t taste as good. If you are not vegan, you can also use honey which provides a nice natural sweetener.


1. You will need to soak the almonds for up to 2 days. Put the almonds in a bowl, and cover with water. The water should be about an inch above the almonds in the bowl, as the almonds will soak up the water over time. The longer you can soak the almonds, the creamier the almond milk will be.

2. Rinse the almonds. Remove the almonds from the soaking water, and rinse them several times under some running water. The almonds should be soft by this time.

3. Place the almonds and 2 cups of water into a blender.

4. Pulse the blender a couple of times just to break the almonds up a little. Once the almonds are reasonable split up, blend on a relatively high speed for 2 minutes. You may need to stop half way to scrape the sides. When finished, the almonds should be a very fine grain in the water, and the water itself should be white (Not clear!).

5. Strain the almonds though a very fine sieve. You will need to use a wooden spoon to press out all the liquid from the almonds. The final result should be a very white liquid. Basically looking like regular dairy milk.

6. You can now sweeten the almond milk to taste. Then store in a refrigerator for up to 2 days.

What to do with the left over almond meal?

Once storing the milk, you will be left with a sieve full of almond meal. This can be added to any cake/muffin/cookie recipe to create a lovely nutty flavor. You can even bake it by itself on a tray and save as a snack!

Source by Jason Frazer

Making Strong Kava Drinks

We have a new question that gets asked of us more and more these days. It’s how to go about making the strongest Kava possible. Well, lucky for you, there are many ways to make your Kava as strong as possible!

First, anyone who has experience with Kava knows that Kava drinks are usually made with water or coconut water. Fruit juices are often added, but mainly, Kava drinks are made from water.

The trouble is, is that Kavalacatones, the active ingredients in Kava responsible for the pleasurable effects, really like to be extracted into fats. Fats include liquids we all know well, such as milk, soy milk, coconut milk, and many others. Oils are also fatty, but who wants to make a drink out of olive oil? Not me!

The other problem is that fats and oils do not get along together. If you have ever had balsamic vinaigrette salad dressing, you know that you have to shake the oil and vinegar to get them to blend. And even then, it only blends long enough to get onto your salad! So, let’s do a little bit of math:

Kavalactones account for just 10% of the total Kava root powder material. Doesn’t that mean we could use a 10% fat solution for our drink to get that 10% of Kavalactones? Well, unfortunately, it doesn’t work exactly like that. Things like soy milk are already water-based, and have plenty of water in them. So, if we wanted the strongest possible drink without any extra additives, we could simply use 100% milk, soy milk, or almond milk as these are already blended with plenty of water, instead of just water.

Kava Additives

But there are more than a few natural products that act as emulsifiers. What’s an emulsifier you say? Glad you asked! Emulsifiers help bridge the gap between water and oils (or fats). Emulsifiers allow water and fats or oil to play nice together, and stay blended in your drink. So, if your salad dressing had an emulsifier added to it (many do), you would never have to shake your dressing!

Knowing that, what might be typical emulsifiers for Kava? Having water and fats play nice together does indeed make for stronger Kava drinks. One very common emulsifier is coconut milk and another is soy lecithin. These are used quite often as a way to give your Kava that extra “kick”. Both are safe, and vegan as well. So, they’re popular choices. There is another product available online called Kava Blender. This is an organic rice-based product that does a very similar job to soy lecithin, but as a powder instead of a thick, gooey substance or in granule form. I really like it and prefer that over soy lecithin at the moment.

Heating Your Kava

I also get asked whether or not Kava can be heated up. Even though the breakdown point for Kavalactones is only 140 degrees Fahrenheit, we have made plenty of Kava tea, Kava brownies, and a stack of other Kava-related items that still had plenty of kick to them. So, although Kava isn’t approved as a food ingredient, there are many reports online of people making treats out of Kava and enjoying a Kava brownie alongside that Kava drink. And, from personal experience I can say that this is an effective way of having a stronger Kava experience without actually making strong Kava.

Drink More Kava

Let’s now look at the more obvious ways of making strong Kava. One of the easiest ways is to simply drink more of it! I know the focus of this article is making strong Kava, but the beautiful thing about Kava is that there is no immediate tolerance to it as you’re drinking it. This makes it possible to enjoy several shells over the course of a few hours. In social situations, my friends and I will enjoy several cups (“shells”) of Kava over the course of a few hours.

It doesn’t matter how strong you make your Kava, the effects only last about an hour or so when taking single servings of Kava. But, when you start to consume more than just one shell an hour; say 2 shells per hour, some very relaxing and pleasurable effects start to take hold. And that is when things can get very interesting.

Another simple way to increase the effectiveness of your Kava is to simply add stronger Kava into the drink you’re making. This is most easily accomplished by using items such as Kava Tincture Plus or Kavalactone Paste 55%. These items are both emulsified, and will blend easily with any Kava extraction that you’re working on. If you’re looking for a bigger initial “kick” then these simple additives are the perfect solution to making strong Kava drinks.

And, just like anything else, both responsibility and moderation is the key to having a safe and fun time with Kava. It’s completely legal throughout the world for personal use (except Germany as of this writing), but can have effects that could make it more difficult to drive. So, if you plan on making strong Kava, please make sure you’re in a safe place such as a Kava bar or your own home, and get familiar with the effects before venturing out into the world.

In Summary

So, what have we learned about making strong Kava drinks today? That it is indeed possible, and fun at the same time! You can extract into something that already has natural fats in it such as soy milk, almond milk, or even cow’s milk. That will make a stronger Kava drink than if you had extracted into only water.

There are also additives that can be quite effective, and are only needed in small amounts. Next, there’s always simply drinking more Kava! It’s not technically making stronger Kava, but it definitely is concentrating your Kava inside your body.

Lastly, please be responsible, and don’t be afraid to experiment and have fun with your Kava journeys. And, now you can hopefully do it as a better informed Kava drinker!

Source by Makaira Kealoha

Care of Wild Baby Mice

If for some reason wild baby mice have been placed in your care, I have included a few tips on caring and feeding to help you give them a chance at life. Please be aware that even in the wild, mice have a 50% chance of surviving beyond 5 months of age, given a normal upbringing. The mice that do make it can live up to around 5 years if healthy. A pair will have a better chance of survival than a lone mouse.

As soon as you have your baby mice, it is important to keep them safe and warm. You can use a small pet carrier, large plastic tub or any other suitable box in which you can put them. Layer the bottom with a towel and place the mice on top. Then, use another soft material to lightly cover the mice like fleece. Place the box in a warm place, ensuring that it isn’t hot; otherwise the mice will become dehydrated. A heater on the lowest setting may be all that is needed. Test the towel the mice are laying on so that it feels cosy and warm to your hand.

If the baby mice are less than 14 days old they will need dropper fed with a milk substitute until they are weaned. They usually open their eyes when they are just about weaned and able to eat by themselves. You will need to feed them every 2 hours so be prepared to get up during the night. Set your alarm. When I was looking after wild mice, I was getting up every 2 hours to check them. I have since read that during the night mother mouse would be away looking for food and may only return to the nest once to feed her babies. Use common sense, if you can manage a few night feeds, all the best for the babies chance of survival, especially in the early days.

Kitten milk is available to buy at pet shops. I used raw coconut blended up and strained. It should be 1 cup coconut to about 2 and ½ cups water. You could also use soaked almonds to make an almond milk using the same ratios. Make sure the nuts are natural and plain. Once you’ve made up the milk, store in a sterilised glass jar and keep in the fridge until required. When you go to feed the mice, take a quarter a cup of the milk and warm it up by pouring it in a small jug and standing in hot water. Use a dropper or baby syringe (you can get these at the chemist) to feed 1 or 2 drops of the milk at a time into the baby mouse mouth. When the mice are really young, they might not open their mouth. Be careful not to get the milk up their noses, they will splutter/cough if you do. It can be dangerous for their health if you do. The way I fed the mice was to put a facecloth down on a table and to put one mouse at a time onto it. Then you can gently hold the baby’s head whilst you administer the milk with the dropper. You’ll get the hang of it with a bit of practise. The baby might not seem to be taking much milk, don’t worry. Very young babies may only need to get a drop or 2 on their mouth/tongues until they can take more. The main purpose here is to keep them hydrated with a little drop at a time every couple of hours.

Once the baby is fed, you need to stimulate a bowel movement. To do this, put some warm water in a small bowl and dip a cotton bud into it. Then, put the cotton bud between the baby’s back legs and gently turn the bud around. You should see a little brown staining, that is their poo. Dip the other end of the bud into the water and gently stroke the baby’s body, this emulates the mother licking them. After all that, tuck baby up in it’s soft bedding and place in a warm spot. This is the basic routine that needs to be repeated every couple of hours during the day and at least 2-3 times during the night, especially around 1am and 5am.

As you can see, it’s quite a commitment, looking after baby wild mice. But, there is also a great reward in the caring of them and the bonding you will feel as a carer.

When the babies start to open their eyes or at least take a peak, they may be taking a lot more milk and starting to walk around a little. This is when you need to be extra careful; one fall is enough to be fatal. You can make a little safe roaming area in the bottom part of a pet cage or shoebox/basin. Line it with newspaper and leaves to simulate a natural environment. The youngsters will enjoy stretching their legs and taking their first steps. This is important, as it will build up their muscles and strength.

Once the babies start to bite your fingers quite firmly when you feed them, they may be ready for a little solid food. They will also be starting to open their eyes (12-14 days old) Start very slowly with this. Try some baby fruit puree to start or natural rice pudding. The food should not be chilled. Let them lick it off your finger. Avoid putting the purees onto a dish for the mice to feed from, as they might get messy and end up with matted fur, which needs to be avoided. Some other foods to graduate to are porridge, banana, tomato, dried oat flakes, strawberry. Just go real easy with the food and keep it simple and easily digested to start with. Congratulations! You’ve actually made it to the weaning stage, which is quite something with wild baby mice.

Continue to provide a safe space for the mice to sleep and once weaned, they will be able to come out at night to feed. Give them a little dish near their bed so they can feed during the night. At least you can get some sleep now! Continue to offer the milk during the day and provide some water for them. Usually, wild mice will still have some mothers milk up to about 4 weeks of age.

Now you have to decide whether to keep them or release into the wild. I don’t know how many mice have been successfully hand-reared and released into the wild. I would think it unlikely that they can survive. However, you’ve done your bit and if they seem strong and healthy and quite active, it might be possible to release them. Or, you can keep them as pets.

Finally, if you did your best and the mice died, don’t feel bad. Survival chances in the best of conditions i.e. with their natural mother are still low. Just enjoy the experience you’ve had with them and the opportunity to get a glimpse into their little lives. They are little bundles of love and it is wonderful to have at least given them some love when otherwise they might have perished.

Source by Anabrese Neuman