Diet and nutrition, homeschooling, Photographic diary, plant based diet, recipes, Uncategorized

How much protein do you really eat?

DSC_4900-EditI have teetered on the edge of veganism for quite some time now,  I’ve committed to a total plant based diet for a month in 2019, but my biggest challenge is losing weight as I get older and keeping it off, and without eggs I think I struggle getting enough protein into my body.  The longer I don’t eat any meat, the more I want to cut all animal products from my diet, so as more and more plant based foods hit the shelves in our grocery stores here in NJ, and more and more restaurants are giving us vegan options, I am ready to commit fully.

I think it is time to really revamp my diet, I need to be adding more protein rich plant based foods into every meal that I eat, so it is time to do some more research and add a few essential protein rich foods to my grocery list.

If you are considering a more plant based diet, or you want to be totally vegan, this is what I have learned about eating more protein without eating any animal products.

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Protein is vitally important for our bodies, if you do not eat enough our health and body composition suffers immensely. It is usually recommended that an average sedentary man needs 56 grams of protein a day, and an average sedentary woman needs 46 grams of protein a day, which when you eat animal product this is easy to achieve, but when eating plant based foods this can be more difficult to achieve, especially if you are like me and avoid all soy based foods.

I have never in my life struggled with weight loss, I consider myself to have been very lucky, but as I have aged and my metabolism has changed I have noticed my weight creeping up, and despite calorie counting and eating a very clean healthy diet I still yo yo from day to day or week to week, but what I have noticed is that the weight difference can be attributed to how much food I have eaten that day, and most importantly how much protein I have eaten too.

So with all this in mind I am setting about changing my eating habits yet again. I have always struggled to eat large meals, but as I age I find I need to eat a good amount of healthy calories a day, but what I need to think about is the make up of the calories, how can I add more protein into every meal I eat.  Eating avocado on sourdough toast is not enough protein in that meal, if I average out 46 grams of protein for each day, each of the three meals I eat needs to have approximately 15 grams of protein in. If I eat two meals a day I have to add a whopping 23 grams of protein to each meal.

So lets look at some plant based foods that can give us a healthy amount of protein for each meal…

Of course soy foods are one of the highest protein plant based foods, I avoid soy for personal reasons, so I never include them in my meals but they can give you a whopping 10 – 19 grams of protein per 3.5 oz, pretty good for adding that 15 grams into every meal.

Now I do love me some lentils, green, red or French, I love lentils in everything. Lentils not only provide you with 18 grams of protein per cooked cup, they also provide you with a type of fiber that has been shown to feed the good bacteria in your colon.  I can see many more lentils appearing in my meals in the very near future.

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Garbanzo beans, chickpeas or whatever you want to call them, they are delicious and provide 15 grams of protein per cooked cup, I love, love, love them, hummus, roasted or ground into a flour to make pancakes, thicken sauces or make into a totally gluten free pizza base. Chickpeas and all other beans are most definitely a must pantry supply for adding a punch of nutrition to your meals.

Now I have been using nutritional yeast for many years now, not to be confused with yeast we use for baking.  Nutritional yeast adds some nice cheesy flavor to many meals, it is delicious in mashed potatoes and it is delicious sprinkled over pasta.  From my research I discovered that using nutritional yeast on or in my meals can add 14 grams of protein per ounce, it will also give me 7 grams of fiber… I need to be buying this in bulk and using it on everything.

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I do love to sprinkle hemp seeds on many of my dishes, they not only look pretty but they add some great nutrition to your meal. Now what I did not realize was the amount of protein these tiny little seeds could add to my food, 10 grams per ounce of completely digestible protein… I may just have to sprinkle a few more into each meal now.

When I was a child I hated green peas, I used to hate the fact my Mom put them on my plate with what seemed like every meal… Now I just love green peas with everything, how our tastes change, I love them mashed with some salt and pepper, I love them in casseroles, I love them in salads, it is fair to say that I really do love some green peas with everything these days.  Not only do these little round green peas provide you with 25% of your daily fiber and vitamin A,C and K, they are a great source of protein weighing in with 9 grams of protein per cooked cup, making them a great addition to every meal.

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Now this one surprised me, I have to be honest I bought spirulina quite some time ago, and I haven’t used it once, I am totally rethinking this, 2 tablespoons gives you 8 grams of protein, it is also an anti-inflammatory…  I may just have to add a little to our green juice in the mornings and sneak a little into casseroles here and there.

Quinoa has become a firm fave in our house, whenever I feel I need a little more protein in a meal I cook up some of this ancient grain that is totally protein packed giving us 8 – 9 grams of protein per cooked cup… definitely a staple pantry item in our house.

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I am thinking I may need to add more oats and oatmeal into our diets, I love oat milk, but as for actual oats we very rarely have them… half a cup of dry oats gives you 6 grams of protein and 4 grams of fiber… oats can be added to everything from casseroles to veggie burgers and of course a good bowl of oatmeal anytime is the perfect comfort food to get you through a long cold winter.

Did you know that wild rice contains 1.5 times more protein than brown rice or basmati… now I did not, but now I do, guess what type of rice will be added to my grocery list.  One cooked cup of wild rice gives us 7 grams of protein… wow, who knew?

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Who makes chia pudding… hands up, me, me, me! 1.25 ounces of chia seeds give us 6 grams of protein, and a huge 13 grams of fiber making them a great addition to any meal, go grab some and chia pudding away.

Now we all know about nuts, seeds and nut butters, one ounce can give us between 5 – 7 grams of protein depending on the nut or seed… I always try to buy raw nuts and seeds and the most natural nut and seed butters I can find, its always a bonus if you find an organic one too.

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Finally there are protein rich fruits and vegetables, this is something I always forget, loading your plate up with them not only adds great protein but a host of other nutrition too.  Lets look at the vegetables that can give you between 4 – 5 grams of protein per cooked cup, broccoli, a firm favorite in our house, spinach, asparagus, artichokes, potatoes, sweet potatoes and brussel sprouts, these all make a regular appearance on our plates, but now I will be thinking of the protein I am adding to my plate.  Surprisingly fruits can be protein rich too giving us 2 – 4 grams of protein per cup, guava, blackberries, nectarines and bananas to name a few that can really pack a punch of nutrition.

Eating the rainbow is a must… but adding just the right of protein is just as important too, it keeps our bodies healthy and can really aid in weight loss when done correctly… now to work out the formula that is perfect for my body… wish me luck!

Photographic diary, Uncategorized

Looking back over 2019.

DSCF1585As is life, 2019 was full of ups and downs, but I am most definitely choosing to focus on all of the best that 2019 bought us… and 2019 did not disappoint…

The year started with lots of snow, and although I am not the biggest fan of winter and being cold, if I have to go through this season living in the cold, snow is the way to go, when it snows the world is peaceful and calm, then the blue skies appear and the snow glimmers, our fire roars inside our house keeping us toasty warm and two little children get so excited, my camera comes out as snow boots are put on and foot prints appear in that newly laid snowed… I’ll take that any day over gray rainy days that go on forever.IMG_3113

The beginning of last year saw most of us revising for our US citizens test, I think I was the most nervous out of everyone, everyone’s appointments were at different times on different days, one by one my children added to the number of Americans living in our house until it was our turn, Paul, Blu and I, I do have to say that I think my nerves got the better of me, I could barely sign my name on the iPad they provided, Paul and Blu took it all in their stride of course… we swore allegiance to the Flag and sung the national anthem, I think that was the moment it really hit me… I was an American Citizen.098D69F8-2EF4-4141-AC87-100896701A30

Around May time, Paul needed a break from work so I booked our little trip to Savannah Georgia… oh my what a wonderful week, we did not hire a car, we walked everywhere, we sampled a few bars, who knew in Savannah you could walk around outside with an alcoholic beverage.  The weather was perfect, although it was warm the outdoor pool in our hotel had not heated up just yet, we did not care, we swam everyday, well that was after it took me 30 minutes to actually get in.  We sat by the docks and watched large container ships travelling through, trying to guess their final destination or where they had come from.  My camera had a field day with all the gorgeous buildings, it really was a perfect week for all four of us.IMG_6784

2019 was a year that academically saw two of my children reach milestones in their life… first came Lewis, the first person on either side of our family to graduate with his Masters Degree in environmental science, we drove into Newark for the ceremony, and for once in our lives we were actually early, we even had time to grab some food and beers for Paul and Lewis before the ceremony began… Jordan joined us after work, and surprisingly the ceremony did not last too long, tears most definitely flowed, we laughed, we clapped and I snapped a few photos here and there… an extremely proud moment in time, held there for just one moment.  Next came Mabel, really High School flew by in my minds eye, one minute she was a freshman worried how she would find her way around the huge new school, the next she was graduating with honors, crazy right? The ceremony was held inside due to construction on the field, but to be honest it did not matter in the end, the pride you feel as a parent is the same no matter where you sit.  The best part of both graduations for me was the fact that they were live streamed and all those people that could not be there in person could most definitely watch that moment wherever they were, including my Mom who was 3500 miles away.

It was around a quarter of the way through the year that our lives got turned upside down… we were told that Pauls job would be moving to Columbus Ohio… at first we thought there would be no way we would ever go, but now… we’ll let’s say things change.GPTempDownload

July saw us packing again, we made a quick detour to Philadelphia PA for a night, we headed into this beautiful city for lunch, then Paul and Lewis headed out to watch ELO in concert, which by all accounts was fantastic, then it was time for our final destination, Delray Beach Florida, a last minute change of location and hotel, left us at Palm beach airport with no hotel booking,  when I changed the booking I had forgotten to press the final confirmation button on my iPad… yikes!  Luckily our hotel of choice had one, yes just ONE double suite left, how lucky were we, I wasn’t panicking at all… ha ha.  The rest of our vacation was one of the best I had ever had, resort hotel, beautiful pool and gorgeous beach literally across the road, why wouldn’t it be fantastic. But let’s just add in a cute little seaside town into the mix, free local bus service and quality family time… why indeed would this vacation be anything other than fantastic!

August was tinged with sadness for me, how could I let my big girl head to college, how was she really old enough to fly our little nest… but the time came, we packed up our car full to the brim and moved her into her dorm room, I left with tears in my eyes… but it’s funny how change becomes our new norm, we adapt much quicker than we think is possible… and to be honest it has given us opportunities to visit her and stay in hotels for a few nights away… which is always a plus in my book._dsc0412

The next few months saw my Mum and Dad arrive… yay!  We experienced Family Day at college, Florrie and Tate’s best day EVER, we went apple picking in October on the hottest day, 90f… we managed a few late season swims in Jill and Bobs pool before it closed… and we simply chatted and chatted. This was also the time Jill and Bob moved back to England, our Monday’s definitely changed over night, no drives to Rockaway and no lunches sat around their table chatting about anything and everything, but as I said before the thought of change is daunting but when it happens it’s funny how quickly we adapt, but in all honesty it really doesn’t mean that we still don’t miss them… 7 years of memories is hard to forget for me, that’s for sure._DSC1496 (1) copy

The last part of our year has flown by, we have have visited Princeton, New Hope in PA, Lambertville, Madison and Ewing just a few times.  We have experienced beautiful sunrises, ice rain storms and a huge amount of snow.  Two of my children have left their jobs and are about to start new ones.  We have reconnected with old friends, which I love… and this year for the first time ever we have changed the Holidays up a little, starting the Christmas Break with a wonderful getaway to Long Branch New Jersey, followed by nine days of nothing, just being in the moment, enjoying our family before our busy new year begins.DSCF1553

Change is inevitable, often the thoughts leading up to that change are far worse than the time that follows… the one thing that I have learned as I get older is to try and stay positive even if you are totally scared of what will come next…

Happy New Year everyone.

Photographic diary, Uncategorized

Really my camera is totally awesome and I never knew it!

Having made the decision to take my camera off of automatic mode I knew I had to get to grips with how the camera actually worked, everyone said the photos would improve and I would never want to go back, but I just couldn’t get my head around exactly what settings were for what.

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I decided photography blogs and you tube should be my first port of call… I found an excellent video on you tube that explained all of those buttons and dials, that I had just ignored for so long… I suddenly could see what each button was called and exactly what it did, I watched it several times with my camera in my hand going through each button and dial as the guy in the video explained what it was and what it did.

Next I found some excellent photography for beginners blogs, I read, and reread them, aperture, ISO, shutter speed, I wrote notes and found cheat sheets on Pinterest… next I gave myself exercises to understand how each aspect of the exposure triangle worked with each other… when you reduce the ISO the shutter speed needs to be increased, and when you increase the ISO in darker situations you need to decrease the shutter speed, what I did not realize was that changing the aperture, F-stop would then affect both the ISO and shutter speed too… so much to think about.

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I found an excellent guy on you tube who has created these fantastic short videos using his real life to explain everything from lighting to shutter speed and everything inbetween. Moose Winans sang to me, his videos are short fun and speak my language when it comes to photography, I love to sit watching his videos and they seemed to explain this complicated world of a DSLR camera to me.

This changed the way I set my camera, suddenly I began to understand a little bit more, I start with a setting of ISO 400 shutter speed of 320 and f-stop of 1.8, then I adjust it from there depending on whether I am inside or outside, if the light is good, if there is shade, I always change my ISO first, more of less depending on how much light I have I set my white balance to the type of situation I am in and then I look at shutter speed, moving it up or down until my white balance meter is set to either 0, just above + or just below -.

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Once I gathered a little knowledge it was time to get a new lens, I wanted one with a lower F-stop than the two lenses I had, I wanted to take portrait photos both indoors and outside, I looked at both 35mm and 50mm, in the end I chose the 35mm, just because I like to take a lot of photos indoors, but I am now looking to invest in the 50mm too, just because I want something with a longer exposure for outside and I am now looking at the lens with a lower f-stop of 1.4.

I also decided it was time to switch from the basic photo editing software on our Mac computers and iPads, I looked at lightroom and photoshop, lightroom seemed easier to use, but photoshop although more difficult to learn could do much more creative effects that I would eventually like to do, so I found the monthly $9.99 deal for both online by reading blogs written about both lightroom and photoshop… after a little research I signed up and I am loving it.  There is so much advice online about settings for different types of filters you want to create, the list is endless and in lightroom it is so simple to achieve a look you require.

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I have endless amounts to learn in all areas of photography, everyday I take my camera out and snap away changing the settings and experimenting with it, I then go onto lightroom and I am trying to learn how to change the photo for different filters, the above vintage setting is one of my favorites. I may have slightly over used it recently, but with my newly acquired skills I think I am allowed a little creativity over use.  I am tending to set the camera for a lighter setting, some might think it looks a little over exposed but I am loving the new lighter effect of the photos, I hadn’t realized quite how dark the photos looked on the auto setting of the camera… one of the bonus’ of setting your camera to manual you get to choose the settings exactly the way you want your photo to look.

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I had read so many times that once you switch you camera off of Auto and start to really learn your camera in Manual mode you would never want to go back… As someone who has recently made the switch I don’t think I will ever go back, sometimes I second think my settings and panic a little, but usually I have made the right choice, so I should have more faith in myself…  everything I read was completely true… I have thought about doing this for a very long time, but always doubted myself, the Manual setting is so much more fun and you have complete control instead of relying on your camera guessing the type of photo you want… if I can do it, you can do it to… it wasn’t as difficult as I first thought and every day gets a little bit easier.

Photographic diary

The making of a Christmas card…

Well the forecast is COLD COLD COLD next week as the polar artic blast is set to freeze our socks off… but the weather has been very mild up until now, so mild in fact that we even managed a Fall trip to the beach…

The beach… that is when I decided I needed a mini Christmas card photo session… I love to be non-traditional at this time of year, I love the idea of cards set in something you would not necessarily think of as Christmas, with a little twist… so I planned outfits and simplistic prop and off we went…


It was so mild my children even decided to take a quick dip, I freaked out thinking the water would be freezing, but after a little investigation I agreed with them the water was very pleasant and kind of warm.  It was a good job I had packed several outfit changes as Tate was having so much fun at the waters edge he fell over flat on his face and got soaked… Mommy to the rescue, quick change into dry clothes before he got cold, then he was up and running around again.


I love the beach when it is quiet, the waves crashing in and the sand stretching for miles shining in the sunshine… I was expecting a very empty beach when we arrived but we were surprised to find a lot of people had had the same idea, and who could blame them, it’s not often you get a lovely day at the beach this near to Christmas… oh to live in a warm climate all year round near the beach… that’s what dreams are made of.


As I’ve got older I’ve learnt to appreciate the simple things in life… I’m in the process of decluttering my life and so with that in mind I wanted my card to be simple, no fancy Christmas colors, just shades of white to match the sand, sea and sky, a very simplistic prop was all I needed to highlight the time of year and it was done. (Gorgeous dress by Mini Boden and the cutest boys clothes by ZARA)

Now I consider myself to be very lucky to have two of the very best models around, they love the beach so I just let them do their thing and snapped away, I think it came out pretty well considering my amateur photographer status.  

Some of you may ask ‘why are only two of your children on the card?’ Well the answer is simple, most of my children hate having their photos taken, Mabel said if she was around she would have loved to have been in the photo, but she is a social butterfly these days and so she was out with her friends on this day out at the beach… you have to take what you have been given and in this case I think I was very lucky to have these two beautiful babies let me take photographs of their day at the beach.


Happy Holidays xxx xx xxx

Photographic diary, Uncategorized

Sunday afternoon…

I have been contemplating for quite a while where I could go for a little antiquing fun, in England we visited all over on our antiquing quests, Lewes near Brighton in Sussex was my favorite little town to visit, I could spend hours just wandering around the little antique stores scattered around.

This past Sunday we decided to brunch in our little neighbouring town, the cutest little lunching place was our destination, we were hoping to get there for breakfast but our timekeeping was not great, we did manage to get there for lunch though,  stuffed mushrooms for me with salad on the side and a huge sandwich for Paul, our babies had a firm favorite of grilled cheese sandwiches… the atmosphere was relaxing and the food was comforting.  What I had forgotten about this town was how abundant it was in antique shops… yay a win for me.


Lunch was fun but shopping was even more fun, I told both F and T not to touch anything, they could look but not touch and I have say they were both so good, several people commented on how good they were, they loved looking at all the old things, asking questions and just looking with very little touch ‘I’m just rocking the baby Mom’ Tate said in the cutest little voice. Paul and I love browsing the old antiques, we look at very different things then occasionally we find an item we both love.  I could have spent so much money, I’m a little bit addicted to all this old ‘junk’, old crates, glass bottles and jars, weighing scales and old ladders, I want it all… but I did not see an old farmhouse table, one thing I really need, but I did buy some old farmhouse meat weighing scales, did I need them, no, did Paul and I love them… yes, so now they will be hanging in my new kitchen, much to my fussy daughters disgust, she does not take after me for my love of old things… maybe one day.

On our way home we called into a weekend Antique sale at a local storage place… lucky we did or I wouldn’t have found my old 1800’s bus shelter bench… I saw it from the car and knew it had to be mine, luckily Paul loved it too, several people looked at it, but I knew I wanted it… perfect when bought back to life with a farmhouse table in my bay window… I’m so excited… luckily it got mostly good reviews in my house, apart from my teenage daughter who as I have said absolutely hates old junk… I think she lives in the wrong house 😃

Photographic diary, Uncategorized

Summer is drawing to an end…

Well who agrees with me, Summer went so fast… One minute my children were finishing school and we were all looking forward to switching off our alarms and laying in bed in the mornings with no real plans for the day, then just like that it’s August, back to alarms as Heat Week kicked off, then early morning soccer practice every day, followed by thoughts of school buses, school supplies and back to school haircuts.

Summer for us always begins early, we are so lucky to have good friends with a beautiful pool… Once the weather turns and Spring is in full bloom, we are in the pool, and this has become over the years a big part of our Summer fun.  We usually visit two or three times a week, sometimes we stay for a BBQ too, but this year it’s been much more difficult to juggle with our kitchen renovation, we’ve managed it somehow and it has been so worth it, Florrie is now swimming without her armbands and Tate has gained so much confidence it’s crazy, he loves jumping in now and going under, it’s a pleasure to watch them.

 

We kicked off our Summer with some fruit picking at a local farm, it was a hot and dusty day, but we all had fun, ate way too many raspberries and Florrie discovered she loved fresh peas straight out of the pod… This made me very happy.

When we arrived in England earlier this year we discovered everyone was drinking Prosecco, what? It had become a craze, and I’m not going to lie we thought it was crazy, but as in all crazes we got hooked on our return home, this Summer has become a Summer of drinking Prosecco on the deck, with no kitchen to speak of we have grilled and grilled on our brand new BBQ and drunk copious bottles of Prosecco.


  

We Spent our Fourth of July at our friends pool, we had a BBQ too, then grabbed our suitcases and caught our late flight Down to Jacksonville, Florida for our 10 day vacation.  First stop the beautiful town of Saint Augustine, it was VERY hot, extremely picturesque and so busy, but we had a fantastic time, our condo was beautiful, the pool was warm and it was so much fun to swim every evening before dinner.  Next stop a flying visit to Daytona Beach on our way to Orlando, home to the Happiest place on earth… Disney World, it was extremely hot 103f, extremely busy but it was so magical to watch Florrie and Tate’s faces take in the whole experience that is Disney.  The first of our two days in Orlando was spent in Magic Kingdom and the second was spent in a slightly quieter Hollywood Studios, both very full long days, two days was more than enough time for me in theme parks, next year I’m taking a year off from them completely.


On our return from Florida the kitchen renovation kicked up a notch, permits were attained and contractors began to arrive, also Summer Birthday Season began with Jordan’s 26th celebration, a quiet one at home, followed by Farrel’s 22nd, Mabel’s 15th and Blu’s 17th Birthdays.  Farrel was flying to Arizona on his special day, so we had a Birthday Starbucks for breakfast before he left, then Both Mabel and Blu had soccer practice on their Birthdays so we celebrated around the coming and going that is August Soccer, Mabel with Hibachi and Blu with smokin BBQ.  Mabels friends also organized a surprise Beach party for her, which of course involved some parent help too… The sun shone, Mabel was totally surprised and had a fantastic time.

The first week in August came and it meant that my Mum was going home, with kitchen contractors in most days it was difficult to get out and make the most of her last few days here.  We did manage an afternoon at Dingmans Falls, it was a beautiful stroll through cool woodland, the Falls were relaxing to say the least.  The first weekend of August was Lumineers weekend, 6 tickets were purchased for the Stone Pony concert arena in Asbury Park, our car was loaded with beach stuff and people, the day did not disappoint even though we got absolutely soaking wet when a short heavy storm came in. I sat in the outdoor free concert on the beach with my Mum, Florrie and Tate, whilst the others all stood for hours and watched the show from inside the outdoor arena.


The last part of the Summer has been quiet for us, lots of swimming in the pool, eating Rita’s custard ice happiness, Florence’s absolute favorite, soccer practice, dinners with friends, contractors coming and going, trips to IKEA for kitchen parts, family BBQ and prosecco time on the deck, the Great British Bake Off on a Sunday evening, shopping with Dom for vacation clothes, including lunch at the Cheesecake Factory, Moms Taxi rides and let’s not forget the Sunflower Maze, a family tradition for us year after year, we love the sunflowers and getting lost in the maze, it’s always so hot in there so of course after numerous photos being taken I bribe Florrie with ice cream for just a few more shots, it works and I snap a few more before we buy sunflowers to take home and head off in the direction of something cooler.

…And that was our Summer 2016, almost over for another year, just a few more things to do on this holiday weekend. ✨

Photographic diary, Uncategorized

Just an idea…

I have fallen in love with photography… I have always loved to take photos, but mainly of my family and in the main when I processed my little roll of film some would be good and a lot would be bad.  In 2007 we moved over to the US and that was the year I got a DSLR, I think it was at that point my love of photography changed, the Internet was sitting there, there were websites like KODAK to share albums of photos to family and friends around the world, I think that was the change for me and little did I know back then how much I would grow to love this new world.


My family feel I post way too many photos on a daily basis and I will admit to being a little addicted.  So I was talking to Jordan the other day and he had the idea that I could set up a website gallery just for photography, he was saying he thought it would be good to just showcase a few of my very best photos, or the ones I thought were my best, I loved this idea instantly and have since been mulling it over in my mind… Ok I know I’m not the best photographer in the world, but some of my photos are decent, or at least I think they are.

Photography to me is like a link to my past, with 8 children I’m always so busy and I easily forget things, to me my photos link me to things I may forget, this sunflower for instance reminds me of two hot children wandering around a maze and a drip of sweat dripping down my back as the realization came to me that the day had turned out much hotter than I had expected it to be… Life 🌻