Wellness Wednesday: Why you should eat more FAT!

This post is just in time for New Year's!

And I know this is the time of year that everyone is thinking about going on a diet or cleanse of some kind. But before you do there are some things you should consider. 

A couple of months ago my cousin Courtney turned me on to this book called, "Beautiful Babies" by Kristen Michealis

Beautiful Babies: Nutrition for Fertility, Pregnancy, Breast-feeding, and Baby's First Foods 

This book is not all about fertility, pregnancy and breast-feeding. It's basis is on getting back to eating REAL FOOD. 

"...The kind of food we ate before the industrialization of our food supply. This is the food your great-grandmother would have recognized as food"

 She backs everything with facts and research. I feel like I could go on and on about the things she says. They all make so much sense! Although it is overwhelming to think about changing your diet- she likes to go by the 80/20 rule which states that 80% of the time we should try to feed our families healthy sustainable foods and 20% of the time we need to give up the control. 

I'm going to share with you one of my favorite findings in the book:

Why FAT is good for you!

-It used to be common knowledge that saturated fat (butter, red meat, eggs) was high in cholesterol and thus caused heart disease. Well now those studies have little to no credibility because of modern research. 

1.  Fat does NOT make you Fat. Sugar/refined carbs make you FAT.

This is probably the biggest misconception in our society. 

Fat is good for you!

Remember: When fat is combined with sugar/carbs it is NOT GOOD. So don't go and eat a gallon of ice cream or a red velvet cupcake with cream cheese frosting just cause I told you Fat is good for you. 

2.  Hormones are made from cholesterol. Without cholesterol we cannot make necessary hormones leading to hormone imbalances

"In 2007, a team of researchers at Harvard University found that women who consumed skim milk and low-fat dairy had 85% higher infertility rates than women who consumed whole-fat dairy"

-Yes there is a link between infertility and your hormones being balanced. 

3. When you take out fat you have to replace it with something else (usually processed/artificial sugars or carbohydrates)

-Next time you are at the grocery store look at the yogurt/milk products with LOWFAT or NONFAT labels and compare them to the WHOLE fat ones.

They always will have more sugar/carbs!!! or artificial sugars added

-This is one of the biggest lies told to women- That we need to eat everything "low-fat" in order to NOT BE FAT. 

-And guess what, Women have the most hormonal imbalances! (see #2)

4.  Fat makes you feel fuller longer and helps you store important vitamins like A,D,E,K. 

 If you are not getting enough fat in your diet than you are probably deficient in those vitamins because your body does not have the fat stores to store them!

- Plus you need vitamin A to make estrogen and other pregnancy hormones

Eating the RIGHT FATS

First we need to understand the Omega-6 to Omega-3 ratio: The amount of these two needs to be somewhat balanced. In American we get WAY TOO much Omega-6 from Corn (which causes: inflammation of arteries, depression/anxiety, insomnia, low-levels of energy).  Corn is in everything!!!!! and its ratio is 46:1 which really messes up everything. Corn is fed to all animals that we eat and it is turned into oil/sugar/starch which is in turn in everything we eat. It's a problem. 

So when it comes to FAT that you eat. You want it to be CORN-FREE!

1. Say No to Modern Vegetable Oils

-EAT: Olive Oil, Coconut Oil, Sesame Oil, Avocado Oil, Macadamia oil, Red Palm Oil

-DON'T EAT: Canola Oil (corn oil), peanut oil, sunflower oil, Safflower Oil- basically any yellow-seed based oil

2. Eat Traditional Fats

-Butter from grass fed cows (not corn fed cows)

-Sour Cream, full fat with live active cultures

-yogurt, full fat with live active cultures (harder to find than you think!)

3. Eat Meat and Eggs

-When choosing meat, try to choose grass-fed. This tends to be expensive but sometimes at stores like Trader Joes or Sprouts you can find deals or cheaper frozen options

-try to choose antibiotic and hormone free

-Don't be afraid of Bacon!

-The best eggs are ones you can get from someone local! Look on craiglist or ksl (in Utah)

-Second option: Choose eggs with Omega-3s and DHA (usually only a $1 or $2 more)

third option: Organic Eggs

4. How to Choose Dairy

-Best Choice is raw milk but good luck finding it and someone you trust who is selling it

-Second choice is Pasteurized whole milk and cheeses from grass fed cows

-Milk is one thing that I always choose to buy organic and spend a few more dollars on. 

5. Eat more Seafood

-the best source of vitamins A&D, omega-3 fatty acids and much more!

-eat more oily fish like sardines, anchovies and salmon

-try to stick to WILD vs Farmed (they are more nutrient dense)

Sorry if this all seems overwhelming!! When I first read this book I was definitely overwhelmed. But just remember FAT does not make you FAT!

CARBS/SUGAR DO!

So don't be afraid to eat 2-3 eggs for breakfast and some bacon! you will be shocked how much fuller you feel.  Just stay away from the donut and pancakes--most of the time :)

I definitely don't follow all these guidelines 100% of the time but I try to follow the 80/20 rule. Everything in moderation. 

Wellness Wednesday: Easiest Butternut Squash Soup Ever!

This soup is so easy! and pretty healthy too! My friend Oakley gave me the recipe. It's very forgiving and you can add more spices to your liking. 

Ingredients

-24 oz of pre-cut Butternut Squash

(Here I used two bags from Trader Joes, Costco also has this)

-32 oz Vegetable broth

(you could probably use Chicken Broth too)

-1-2 Tablespoons Coconut Oil

-Nutmeg

-Salt and Pepper

-Pumpkin Cornbread Croutons (Trader Joes) 

Directions

-Bring broth to a boil

-Add Butternut squash

-Season with Nutmeg, S&P to your liking

-Cook until soft

-Transfer to a Blender/Food Processor 

-Add Coconut Oil

-Blend until smooth

-Top with Croutons and Enjoy!

Wellness Wednesday: Carrot, Strawberry and Pineapple Smoothie!

Sorry I haven't done a post like this in forever!!

This is SO EASY and SO DELICIOUS!

Ingredients:

(all rough measurements since I just guess when making smoothies)

-1 cup of carrot juice (I use Bolthouse brand-Costco,Target)

-a couple of fresh pineapple spears

-two handfuls of cut up strawberries

-one handful of ice

Blend away and enjoy!

Wellness Wednedsay: Become an Anthropologist

(Trujillo, PERU 2008)

I wanted to share some excerpts from one of my favorite books, "Don't Sweat the Small Stuff…and it's all small stuff"by Richard Carlson. Every now and then I pick up this book and read a chapter or two (they are only a couple pages). Today this chapter really stood out to me.

Here are some key points:

--Anthropology is a science dealing with man and his origins. In this strategy, however, I'll conveniently redefine anthropology as "being interested, without judgment, in the way other people choose to live and behave". This strategy is geared toward developing your compassion, as well as a way of becoming more patient.

--Being interested in the way other people act is a way of replacing judgments with loving-kindness. 

--When you are genuinely curious about the way someone reacts or the way they feel about something, it's unlikely that you will also be annoyed. 

--Becoming an anthropologist is a way of becoming less frustrated by the actions of others.

--There's a fine line between being "interested" and being arrogant, as if secretly you believe that your way is better.

--One of the cardinal rules of joyful living is that judging others takes a great deal of energy and, without exception, pulls you away from where you want to be. 

I think this really goes along with "seeing the innocence in others". When we take a step back and really try to understand someone (where they are from, what they are going though) we have a better understanding of why they are acting the way they are. And then we are more easily available to love them. 

I feel like with all the social media buzz around us with instagram, Facebook, blogs and so on; it is so easy to have a judgmental attitude towards others. I know that I am guilty of this. I need to be better at NOT comparing myself to others and judging others. I know that if I can just work on being interested without judgment that I will definitely be less frustrated by the actions of others as well!

Wellness Wednesday: PB Banana Date Shake

This is so easy and delicious! When I really wanted dessert last night I just made this instead and it totally satisfied me. By using PB2 (powdered peanut butter) you cut out the fat/oils that are in peanut butter. And I used almond milk which is lower in calories and fat than milk. But you could use normal milk and normal PB if you don't have these. 

The measurements of the ingredients are not set in stone. You can add more ice if you want it thicker. 

INGREDIENTS:

-half of a banana

-3 or 4 dates (pitted)

-2-3 tbsp PB2 Powdered Peanut Butter (With Chocolate) 6.5 oz 

-3/4 cup of Almond milk

-4-5 cubes of ice

Mix and blend together. I use a Nutri Bullet. 

Enjoy!

Wellness Wednesday: Frozen Banana Bites

It's been a while since I did one of these posts! Sorry :(

So I got this idea from one of the food instagram accounts that I follow and I kind of made it my own. These are super easy to make and you can do a number of variations. I have moments where I really want something sweet! Especially before dinner or at night. These are perfect because they are small and pretty healthy, made with a small amount of almond or peanut butter and dark chocolate. 

Ingredients:

-2-3 bananas- fairly ripe

-1/3 cup of almond/peanut butter (i just scooped out of the jar)

-1/4 cup dark chocolate (try to do 60% cacao or more)

Directions:

-cut up the bananas in 1/2 inch slices

-make banana sandwiches with almond/peanut butter in center

-place on baking sheet or pan on wax paper or silpat

-melt chocolate in glass bowl in the microwave in 20 second increments stirring in between

-drizzle chocolate on top

-place in freezer for an hour or two

-take out and store in a ziploc or tupperware in freezer

**I had extra chocolate so I dipped raspberries and froze those as well- SO GOOD. 

Wellness Wednesday: Food Prep 101

Casey and I were inspired to do this the other day. He has a friend at work that does this every Sunday night for the whole week and I found THIS blog post about this crazy fit mom of three who has the same method. 

Basically as the saying goes "Fail to plan, plan to fail"--this is clean eating that's all about planning. 

We did a trial run of how much food to prep because we are not exactly sure how much we will need for a week of easy breakfasts and lunches. 

Here are some of the things we prepped:

-2lbs of Chicken tenders seasoned with s/p and olive oil baked for 20 minutes @ 375- flip half way then chop up when they cool down

-Veggie Bags- celery, snap peas, carrots- ready to go snacks or salad toppings

-Fruit- mangoes, strawberries, pineapple chopped and ready for salad toppings or smoothies/parfaits/oatmeal in the morning. 

-Hard-boiled Eggs-I did a dozen. These are the best for a quick snack or salad topping. I did it by placing eggs in pot of cold water-let them get a little past boiling then cover and turn off stove for 15-18 minutes- then place in ice cold water to cool down. Store in fridge-best in carton-last one week. 

-Chopped Lettuce- I hate chopping lettuce and cleaning it with the salad spinner. But if you do this ahead of time your lettuce should last you a couple of days. I also buy bagged lettuce (it's just more expensive). 

-Protein Balls: I ran out of time yesterday but these would be a great thing to make as well so you have a quick protein-filled snack when you get hungry

HERE is my recipe for these. 

- Other quick and easy snacks that we like to have are: mozzarella string cheese, Angie's popcorn snack  bags, Luna Bars, Kind Coconut and Almond bars, Apples (honey crisp!), Bananas, cocoa almonds, and roasted pumpkin seeds. 

I hope this helps! We will see how well we do this week :)

Wellness Wednesday: Have A Positive Body Image

BODY IMAGE: 

the subjective picture or mental image of one's own body.

This a a bit of a loaded topic. I was thinking about this lately and how important it is especially for women. We are the ones who have to have babies, putting our body's through lots and lots of changes. I struggle with having a positive body image and I'm sure we all do every now and then. 

The hardest time for me accepting my body was right after having Chase. Before you are pregnant you are usually pretty comfortable with your body. I was in pretty good shape. Exercising 3-4 times and week and eating relatively healthy. You go from that to being pregnant (where you just accept your body gaining weight) then after you have the baby you are definitely not the same as pre-baby! Well I thought I was pretty fat. haha. I had never been like that or weighed that much in my entire life. Plus your belly is so loose and jiggly! It's so weird!

 Breastfeeding really does help. I gained around 35 lbs and when Chase was 12 weeks old I had lost around 30 lbs! I only had 5 more pound to lose. Which I still have not lost! Whatever I do, I can't lose those pounds. I think my body is just holding on to them while I breastfeed. 

Which brings me to accepting our bodies. Most of us (except for Victoria's Secret Models) don't have the perfect body (and they work pretty hard for it). I have learned since having a baby that the different parts of my body are not created equal. I hate my arms. I love my legs. No matter what I do my arms are never going to be stick thin. I have to learn to accept that or I will never be happy! So I try to focus on the parts of my body that I love!  We have our bodies the whole time we are here on earth so we need to embrace them and learn to love them for how they are! 

I find myself comparing my body to other people and wishing I was as skinny as they are. That my arms or stomach looked like theres. But then I realize how amazing our bodies are and what they are capable of: making babies, running marathons, working 12 hour shifts, surfing waves and hiking mountains.  And I remind myself to be grateful for my own healthy body. 

"Hating your body will never get you as far as loving it will"

Wellness Wednesday: A little treat (the skinny version)

( I just realized it is Thursday---I was sick yesterday so it never happened haha)

These cookies are so so good! I got them off one of my favorite healthy food blogs: Skinny Taste.

I can't say that they are good for you but they are the healthier version--made with whole wheat flour and some healthier sweeteners like agave. Make sure you wet your hands when making them into balls, I didn't do this and they kind of fell apart when I pushed my fork on top. 

Skinny Pumpkin Spiced Snickerdoodles

Skinnytaste.com

Servings: 42 • Size: 1 cookie • Old Points: 1 pts • Points+: 1 pts (3 pts+ for 2)
Calories: 51 • Fat: 1 g • Carb: 9.5 g • Fiber: <1 1="" 6="" g="" protein:="" span="" sugar:="">
Sodium: 20 mg

Ingredients:

• 1 3/4 cups King Arthur white whole wheat flour
• 1/2 tsp baking soda
• 1/2 tsp cream of tartar
• 1 cup sugar
• 1/4 cup butter, softened
• 1 tbsp agave or honey
• 1 tsp vanilla
• 1 large egg
• 3 tbsp sugar*
• 1 tbsp pumpkin spice*

Directions:

1. Preheat oven to 375°F.  Line two baking sheets with Silpat mats and spray with cooking spray.

2. Combine flour, baking soda, and cream of tartar in a medium bowl, stirring with a whisk.

3. Combine 1 cup of sugar and butter in a large bowl; beat with a mixer at medium speed until well blended.  Add the agave, vanilla and egg; beat well.  Gradually add the flour mixture to the sugar mixture, beating just until combined.  Cover and chill for 10 minutes.

4. In a medium bowl, combine 3 tbsp sugar with pumpkin pie spice, stirring with a whisk to combine.   5.With moist hands, shape dough into 42 (1-inch) balls.  Roll balls in sugar/pumpkin pie spice mixture.

6. Place balls 2 inches apart onto baking sheets and slightly flatten with a fork.

7. Bake 375°F for 5-7 minutes (cookies will be slightly soft).  Cool on baking sheets for 2 minutes.  8.Remove from pans; cool completely on wire racks.  Enjoy!

Wellness Wednesday:" Reach out to just 'one' "

If you watched the LDS General Conference this last October you will probably remember this quote from M. Russell Ballards talk. I love how he simply challenged all members of the church to just "reach out to one person". This could be as simple as saying hello to a stranger or making cookies for your neighbor. It doesn't necessarily need to be sharing what we believe with someone. I know that it really is the little things that are important.  I challenge us all to look for the little ways to serve those around us especially during this holiday season. And remember, serving others sometimes does more for you than you think:)

Wellness Wednesday: No-Bake Protein Energy Bites

As you know, I am all about the easy healthy recipes. This one definitely fits that category. I have made many variations of these "Energy Balls". Here is a simple recipe that is easy to follow. You can add or omit ingredients like dried cranberries, white chocolate chips, yogurt chips, chia seeds, whole flax seeds, sesame seeds (good--I tried this once). Basically any kind of chopped nut or small nut (sunflower seeds). You can also make them with a little bit of protein powder (but don't put too much in because they won't stick together). 

Here you go!

Ingredients:

 -1/2 cup peanut butter (creamy or chunky)

-1/2 cup of honey 

-1 cup of oats

-1/2 cup sliced almonds

-1/3 cup of ground flax seed

-1/2 cup mini chocolate chips

-1/2 cup shredded coconut or coconut chips

- you can add a little bit of cinnamon or vanilla if you want

Directions:

-Mix wet ingredients together (I heat up a little in the microwave so they mix better-30 sec)

-add all the other ingredients and mix really well

-make dough into 1.5 inch balls

-Place on cookie sheet with wax paper

-Let sit in fridge for 30 minutes

-They last up to 1 week in the fridge in a ziploc bag!

Enjoy!!!

Wellness Wednesday: My Favorite Healthy (for the most part) Grocery Store Picks!

These are a few of my staples that I get at the grocery store weekly. They are mostly all healthy. Some of them might surprise you!

1. Light and Fit Greek Yogurt-Vanilla

I absolutely love this yogurt! It is so so hard to find greek yogurt without a ton of sugar unless you get plain (GROSS). This only has 7grams. I try to eat things with less than 10 grams per serving. We use this in our parfaits with cut strawberries/bananas and granola. And it's greek so you get the extra protein too!

2. Angie's Kettle Corn in individual packs

 From Target. You may think that this is not healthy BUT popcorn is a whole grain! and kettle corn is sometimes better than butter because it doesn't have the fat. Plus it has fiber-2 grams! and only 8 grams of sugar- 140 calories. A great snack!

3. Morning Star Veggie Corn Dogs

 Ok so I am not a vegetarian but I sometimes love stuff like this! I love kid food-including corn dogs. And this one is guilt free cause it doesn't have all the weird bad stuff in it that actual hot dogs have. And they are only 150 calories. I will eat these before I run my errands and don't have time to eat a full lunch.

4. Horizon Omega-3 Chocolate Milk

 so so good! I wake up STARVING in the morning. I contribute this to breastfeeding. But I have to feed Chase and make Casey lunch/breakfast so in the meantime I will take a few sips of this to hold me off until my breakfast. I also love to have a few chugs after a really good workout (it's a great recovery drink: good ratio carbs to proteins). Plus it has Omega-3s which are awesome for your baby if you are breastfeeding/pregnant. Anytime you can buy something fortified with calcium, vitamin D, Omega-3s--do it! (think OJ, eggs, milk)

5. Taylor Farms Salad Kits

I have found these at Sprouts and Target. They are the perfect lunch for me. I just add cut up lunch meat and avocado to this one. My other favorite one is the BBQ Salad and Southwestern. They come with dressing, almonds, cheese, etc. 

6. Acai Smoothie Packs

I have only found these at Sprouts Market. If you have ever had Acai bowls this is the secret ingredient. Casey and put one of these in our morning smoothies with banana, soy milk, frozen berries and protein powder. Then we put granola on top- so good!

7. High Fiber Oatmeal

I love oatmeal for breakfast. This stuff as so much fiber in it which makes it extra good for you. If you need to be more regular then this is for you! It also makes you feel fuller longer. I like mine with cut up strawberries or raspberries and a little bit of coffee creamer poured on top. 

8. Kind Almond and Coconut Granola Bar

The best granola bar ever created!! This has no added sugars. It is all natural. If you are a fan of almonds or coconuts you will fall in love with this bar. 

That's it! I hope you find these things as yummy as I do:)

Wellness Wednesday: Fill Your Love Tank

Sorry this is a day late!

I started reading this book called "The 5 Love Languages"by Gary Chapman. It's pretty popular so I'm sure you have heard of it. It is kind of a marriage self-help book. It's written on the basis that everyone has a love language and that you don't always have the same as your spouse/partner. So a lot of the time you may be speaking the wrong "love language" to your spouse and that may be why they are not happy. The book has a test in the back so you can figure out what your love language is.  Casey and I both took the test and were kind of surprised by the results. Your love language can definitely change when you have kids. For example mine is "Quality Time and Words of affirmation". Casey's was "Acts of Service and Words of Affirmation". One of my favorite parts of the book is in the beginning of the when it talks about how everyone is born with a empty"love tank".

"Child psychologists affirm that every child has certain basic emotional needs that must be met if he is to emotionally stable. Among these emotional needs, none is more basic than the need for love and affection, the need to sense that he or she belongs and is wanted. With an adequate supply of affection, the child will likely develop into a responsible adult. Without that love, he or she will be emotionally and socially challenged. 

I liked the metaphor the first time I heard it: "Inside every child is an emotional tank waiting to be filled with love. When a child really feels loved, he will develop normally, but when the love tank is empty, the child will misbehave. Much of the misbehavior of children is motivated by the cravings of an empty 'love tank'". "

I love this because it can be applied to both adults and children. It can help us see the innocence in our spouse when we realize that they may be acting out because their "love tank" may be running on empty. This is where knowing their "love language can really help". And with raising children this makes it seem kind of easy because all we need to do is love them and kiss them to death!! That's easy. Who doesn't want to fill their child's love tank all day everyday?

Wellness Wedneday: My Favorite 10-Minute Arm Workout

This is great to do when you don't have a lot of time. It works your biceps and triceps.  I kind of hate my arms so I try to do some kind of arm workout everyday. All you need is 5 lb dumbbells and 2 or 3 lbs as well. 

Enjoy!

Wellness Wednesday: Why Probiotics?

With Flu Season in full force I thought I would do a post about how we can prevent illness...introducing PROBIOTICS!

WHAT ARE PROBIOTICS

-Organisms such as bacteria or yeast that are believed to improve health. 

WHY ARE PROBIOTICS IMPORTANT TO YOUR HEALTH?

 In your digestive tract you have  more than 500 types of "good bacteria" and "bad bacteria". Probiotics help the "good bacteria" flourish. When you are taking an antibiotic, it kills the good and the bad bacteria. Which is why patients at my hospital will always be taking a probiotic if they are on any kind of antibiotic. You need the good bacteria to help keep your intestines healthy and assist in digesting food. Also introducing friendly bacteria is believed to challenge the immune system in healthy ways. 

WHAT THEY DO FOR YOU

-improved digestion

-help maintain a strong immune system

-improved vitamin synthesis

-reduced risk of Crohns Disease and Ulcerative Colitis 

-treating irritable bowel syndrome

-helps restore intestinal balance when diarrhea throws it off

-help fight bacteria that cause diarrhea 

-help maintain the integrity of the lining of the intestines

WHAT THEY DO FOR YOU BABY (IF YOUR BREASTFEEDING)

-breast milk has prebiotics which promote the growth of probiotics in a baby's gut. 

-treat acute diarrhea

-help reduce gas

-help reduce colic

-treating/preventing eczema 

GOOD SOURCES OF PROBIOTICS

-Yogurt (look for ones that contain lactobacillus and bifidobacteria)

-Look for products that contain "live cultures"

-Frozen Yogurt (the more tart the better) RED MANGO!

-Kefir (3x that found in yogurt)

-Soft cheeses (Gouda)

-Fermented Vegetables (sauerkraut and pickles)

-Miso Soup (fermented soybeans)

-Kombucha Tea (you have probably seen these at the grocery store-Synergy Drinks)

-Sourdough Bread- yum!

-Supplements (powders, tablets, capsules)

Picture at the top: (This is my favorite one yet! It tastes sooo good- like really tart frozen blueberry yogurt. All you take is a tablespoon a day. I got it at Sprouts Grocery Store--in the refridgerated supplement section ). 

***The only reason why you shouldn't consume probiotics is if you have a weakened immune systems or serious illness ***

Wellness Wednesday: Fill Your Life with Love

Today I just wanted to share a chapter out of one of my favorite books, 

"Don't Sweat the Small Stuff...and it's all small stuff"

by Richard Carlson. 

I like to read a chapter out of this book every now and then. They are only a page or two. Here is one of my favorite chapters

91. Fill Your Life with Love

I don't know anyone who doesn't want a life filled with love. In order for this to happen, the effort must start within us. Rather than waiting for other people to provide the love we desire, we must be a vision and source of love. We must tap into our own loving-kindness in order to set an example for others to follow suit.

It has been said that "the shortest distance between two points is an intention". This is certainly true with regard to a life filled with love. The starting point or foundation of a life filled with love is the desire and commitment to be a source of love. Our attitude, choices, acts of kindness, and willingness to be the first to reach out will take us toward this goal. 

The next time you find yourself frustrated at the lack of love in your own life or the lack of love in the world, try an experiment. Forget about the world and other people for a few minutes. Instead, look into your own heart. Can you become a source of greater love? Can you think of loving thoughts for yourself and others? Can you extend these loving thoughts outward toward the rest of the world--even to people whom you feel don't desert it?

By opening your heart to the possibility of greater love, and by making yourself a source of love (rather than getting love) as a top priority, you will be taking an important step in getting the love you desire. You'll also discover something truly remarkable. The more love you give, the more you receive. As you put more emphasis on being a loving person, which is something you can control--and less emphasis on receiving love, which is something you can't control--you'll find that you have plenty of love in your life. Soon you'll discover one of the greatest secrets in the world: 

Love is its own reward.