AnnaTheApple - AnnaTheApple

April 17, 2013

A busy week = WIAW

Firstly, and most importantly, I want to start this post by saying my heart goes out to all those affected by the Boston Marathon tragedy. When I heard what happened my heart literally stopped. I couldn’t believe something as terrible like that could happen. Obviously as a human being I find this abhorrent, and as a runner I am shocked that any one could target should an event. I can only imagine how horrific it must be to the runners who trained so hard to have their dreams shattered by something so terrible. And not just the runners, but all the other people, spectators and race officials etc., to have to experience such a truly nasty attack.

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I know it feels almost irrelevant and small to think of writing something as trivial as a post on What I Ate Wednesday, so please forgive me for continuing ‘business as usual’.

Thanks to Jenn for hosting as usual

These are my eats from Tuesday. The week has been busy with a new project kick-starting so it’s all go-go-go. I feel a bit stressed out with trying to juggle different things. But hey it keeps life interesting.

Breakfast was my usual oatmeal. The consensus being, if it ain’t broke don’t fix it. I love it, it works, I have it every day.

(Re-used photo – but seriously, it doesn’t change!)

However, I did make protein flour pancakes with mango topping on Sunday.

They were pretty tasty I must say, and helped reawaken my love for pancakes. And you can’t beat the fresh taste of mango. It’s such a treat for me to get as I can never be bothered to go through the effort of cutting up a mango as it’s so darn messy!

Lunch was my usual salad but livened things up with adding some turkey bacon and regular sliced turkey.

OK I know there looks like just a load of veg there but I assure you there was a good portion of turkey that I put into that beast. You can’t beat a big old salad for lunch. I like food that takes me ages to eat so I can savour the process! I also had a Babybell and fruit salad with Greek yogurt.

(Recycled photo again but essentially identical)

I had some great snacks in between. I’ve been loving my Graze box which honestly is a huge temptation sitting on my desk all day long. The struggle not to eat it all in one sitting is quite strong…

I ate these yesterday when I got peckish some time after lunch. They were Thai crackers with sweet chilli dip. Very yummy. It felt quite novel dunking and crunching at work. Then a banana and apple just before going home.

Dinner was a wing-it meal. But it was pretty tasty if I do say so myself. And thankfully quite quick and easy to throw together when getting in from work later than usual.

I used chicken from the roast chicken at the weekend, fried it with mushrooms and zucchini and BBQ sauce and seriously this was taaaaasty. I had this on salad. The only sad thing is that I used up all my BBQ sauce. I would have the chicken swimming in this stuff if I could! Maybe a good thing it ran out…

Also I have been indulging a bit in eating a few slices of cake now and again in the evenings…

This, if you’d believe it, was a slice of our wedding cake! I have been slowly defrosting and making a dent in the vast amount of cake we have saved (seriously a lot). It was a slice of the lemon flavoured tier. Delicious.

And, erm, yeah some chocolate as well. But they’re only little!!

Not as good as Lindt but yummy none-the-less. Speaking of Lindt…hello offer in Tesco!!

Well, it’s important to have a balance. With running five times a week I need to bump the calories up a bit so I’m happy to fill this need with chocolate and cake. Shhh all you nutritionists out there, I know this isn’t the healthiest way to do it! But I need a bit of fun now and again.

In terms of fitness, I ran on Monday morning and still felt tired. I am so frustrated that my recovery from a tough run takes so long.

OK it wasn’t a rubbish run, I know that. But it felt TOUGH. Really, really hard going. My body just felt tired. I am clearly not superwoman!

However my run last night (Tuesday evening) went better, though it was shorter.

I will be going to the running club on Thursday evening again and I guess I’m thinking of running with the faster guys again but I’m scared. Genuinely scared because of how tough it was last time. I might look into running with them every other week and running with the slower paced guys…I’m a wuss…

And that’s all I have! Not the most exciting eats, I grant, but in this busy week I’m happy with them

How do you cope when you’re busy?

Do you still try to eat well when you’re running out of time?

How quickly do you recover after a tough workout?

April 15, 2013

Steak, chicken and peanut flour pancakes

Ah Monday. So we meet again.

Seems like just a few seconds ago it was Friday and I was leaving work. Ah well. And it seemed to rain from Friday until Saturday night.

This is the dismal view from the window by my desk at work. It looks like February. It felt like February.

Friday night I decided to whip up a different meal from usual. You might have seen that I eat a lot of chicken and not much other meat. I don’t mind pork and I don’t mind beef mince but I can’t stand lamb. Not sure why but there we go. Anyway, I saw a recipe and knew I needed to try it. Main ingredient? Steak.

Basically it’s steak with a honey marinade and goat’s cheese salad. I used THIS recipe but subbed the gorgonzola for goat’s cheese just because I love goat’s cheese. I also left out the walnuts and portabella mushroom as I thought I’d keep it simple.

The marinade was this:

pinch of sea salt
1 tsp. garlic powder
1 tsp. onion powder
2 tbs. honey
1 tbs. soy sauce
good splash of Worcestershire sauce

I used thin steaks (as the recipe says) which I was glad for as I’m not that adventurous to try a big old thick steak. They took next to no time to fry. So a very simple meal all in all. And very tasty. The goat’s cheese and steak went perfectly together.

Then we watched a whole lotta House of Cards (the new series we’ve gotten into as we signed up to Netflix). I love Kevin Spacey, there is something strangely attractive about him and his smooth talking. Am I alone in this?

Saturday morning I managed to dodge the rain and get out for a 9 mile run before it started again with a vengeance about 30 mins after I got back. I knew that the run would be tough because of Thursday’s super charged run. Honestly, even if I wanted to run faster I couldn’t have. My legs were so fatigued.

As soon as I started I knew it was going to be tough, so I kept the pace easy and just enjoyed being outside listening to my podcast. Sometimes it’s good to just let your mind wander and just relax into a nice pace.

And guess what I had for breakfast afterwards? You’ll be forgiven for guessing oatmeal, but I had something different. Yes. I know, shocking.

I was going to have some basic pancakes but realised I didn’t actually have any regular flour. Ages ago I bought some peanut flour but have never used it so I thought I might as well give it a whirl.

Peanut Flour Pancakes (Serves 1)

1/4 cup peanut flour
1 tbs. oats
1 tsp. baking powder
1 tbs. sugar/alternate preferred sweetener
2 egg whites/1 egg
1/4 cup almond milk (or regular milk)
pinch of salt

– Basically, mix all the ingredients together, then heat a tsp. oil in a frying pan and pour in the mixture in batches to make about 4-5 pancakes.

– Then add your favourite topping! I served mine with some mango that needed using up.

A random choice perhaps and not particularly beautiful but it tasted pretty good. To be honest, I couldn’t really taste the peanut flour. It tasted just like normal pancakes, but I guess the mango could have helped disguise any differences hehe.

Hurrah a different breakfast for once! Though I did miss my oatmeal…well, you can’t have everything

After getting ready we then had to take Alfie to the vets for his booster injection.

Bless him, he was all fine in the waiting room sniffing around but as soon as we got into the vet’s room he was not a happy bunny. And he really didn’t want his injection and tried as hard as he could to avoid it But in the end it was fine. Honestly he’s a big girl’s blouse. Also, check out the crazy dog hair products you can buy.

They were £9.99 for a spray to make your dog’s fur smell nice. I don’t even spend £10 on my own shampoo!! I think Alfie would be offended if we suddenly turned him into a pampered pooch. In his mind I’m sure he believes he’s a big scary Rottweiler (incidentally, one of my friends has a 2-1 shampoo and conditioner for her pug…).

Saturday evening we met up with Ben’s mum and went out for dinner at a local pub. Usually this pub is quite nice; we’ve been a fair few times. But it wasn’t amazing. Ben and me shared a mezze board for starters which was tasty but nothing spectacular (and we know our mezze boards!)

The falafels were nice, as was the hummus and obviously the sweet potato was good if not a bit huge for a starter. But three olives? Hmmm. And the square pastry things were tasteless.

The main I was really excited about, but the portion was quite small considering it was one of the more expensive things on the menu and this isn’t a fine dinning restaurant, it’s just a regular pub!

It was turbot steak with mango salsa and more sweet potato. The two bits of sweet potato at the top were actually from Ben as he had them with his meal and didn’t want them. They must have had a stupid amount of sweet potato in the that kitchen!!

It was tasty but just a bit small (I was grateful for Ben’s off casts – though I was feeling a bit sweet potato’ed out by this point). But the company was lovely and we had a good natter

Sunday (today) we enjoyed another roast chicken, this time a bit bigger and I left it to roast without adding anything to it as I wanted some plain meat for other meals in the week.

I love how the house smells when you’re cooking a roast! So warming.

I had a whole lot of chicken with veg and, er, yeah more sweet potato…I obviously wasn’t put off too much last night! Deliciously simple. I could have made gravy to go with it but we just fancied something really fresh and simple. And Ben wanted to drown his with lots of garlic mayo sauce. Lovely.

Speaking of Ben…he was keen for me to mention that he’s still going well with not drinking alcohol (he gave up four weeks ago in effort to get more healthy, run more and be ready for the 10k which is in 4 weeks time). Unfortunately his running has had to stop for a bit as he’s had some knee and back issues but hopefully, after seeing the physio a few times, he’ll be raring to go again. Though he is counting down the days until he can have a glass of wine again haha.

*** I’m still waiting to hear back from SlimKicker regarding the giveaway, I’ll post the winner as soon as I know***

What did you get up to this weekend?

What’s your favourite way to roast a chicken?

Do you have a dog? What’s his feelings on the vets?

April 12, 2013

Running with the big boys

Well hello there Friday, nice to see you around again. These last couple of days in the office I have been FREEZING. A choice few of my fellow workers have decided to commandeer the air con dial and make it sub-zero temperatures. I spend my time glaring at them while hunching over my laptop sipping hot drinks all day long. They’re comments of “there’s nothing of you” for reasons why I’m cold are not well accepted. I mean, what if I was to say the reverse to them hmm? I’m not sure that would go down so well.

Anyway, it’s Friday!

This week has been fairly good (hypothermia aside). I’m really pleased with a few runs I did –especially my out of the blue super speedy run the other evening for example. And though I skimped on the Tuesday night running club run, I did go to the Thursday night (last night) one instead.

I didn’t really know what to expect to be honest. I got to the meeting place and there were like 30 people. And they were planning on doing an off-road style run, but in different paced groups. There were three paces 11mins/mile, 9-10mins/mile and 7.30-8mins/mile. My plan had been to take it easy and just enjoy the run but I really didn’t want to be running 9mins/mile or slower. I hugely faffed about not deciding what to do. Then after speaking with the three guys who were doing the 7.30mins/mile they persuaded me to join them.

It started well, I was happy with the pace. UNTIL we got to like three consecutive hills. Oh my goodness, these hills. And these guys were just bouncing along happily while I was ~~quietly~~ dying. It was definitely an ego check for me. I’d say about 60% of the run I was trailing behind them. To put this into perspective, one of these guys had just done the Paris marathon and was treating this as a RECOVERY run.

I think I held my own quite well, and the guys looked after me well and looped back if they went off too fast and pushed me on when I lagged. There was a great team-feel between us. But by the end I was just couldn’t maintain the pace and had to lag back. I felt terrible that I was holding them back but they didn’t seem to to mind.

I was so shattered by the end that when I past a fellow runner (not part of the club) who said hello to me I replied “morning” in a spluttering daze.

But it was brilliant. Though at the time there were many points where I literally wanted to cry it was so hard (ahh OK maybe it wasn’t that bad) and when we ran close to where I live it took every ounce what strength I had left to not run away home, it pushed me and I felt hugely satisfied by the end. I’d run with the big boys and done myself proud. They seemed happy to have a female member in their clan as well! Haha.

When I got home it was just after 8pm and I literally didn’t want to eat at all. Though obviously I did have dinner it was really hard to get myself motivated to feel hungry.

But I am never one to miss dinner and I knew it was really important to refuel after such an epic run. So I had three whole eggs, a LARGE scoop of cream cheese, and lots of veggies.

When I stood up after dinner my calves had massively cramped and were so painful, so after I showered I made sure to get some of this action in.

Yes those are my PJs

And I am so glad I did because honestly this morning my legs were still quite painful but I imagine not half as bad as they would be. THOSE HILLS!!!

Though I enjoyed running last night it did mess with my system last night. Like not wanting dinner, feeling a bit unsettled in my tummy (lots of strange noises going on in there when I went to bed) and not being able to feel tired at all. Usually I’m ready for bed at like ~~8.30pm~~ 9pm but I got into bed at 10pm and just didn’t feel sleepy. I didn’t fall asleep until after 11pm!!

I know this is because of doing quite intense exercise in the evening and it is a bit annoying but I’m happy to have a change in routine, and plus the next day is FRIDAY so it isn’t that big a deal.

On a non-running related note, I am so excited that my lovely parents have let us borrow their slow cooker so we can give it a test drive to see if we want to buy one ourselves. I have seen so many recipes using slow cookers that I’ve look longingly at and pinned in the hopes that one day maybe we’d invest. But the thing is, I know the slow cooker is potentially one of those appliances that could end up on the Dead Shelf. You know the shelf. The shelf where those amazing, gadgety appliances you bought ages ago because they’d save time and looked cool and of course you’d use every day…that you now never use. Yes, hand-held milk-frother, I’m looking at you.

To stop this from happening, I’m going to see if I’d actually make use of a slow cooker before parting with my hard-earned moolah. I’m hoping it’ll work out well. Especially with me doing the running club now it would be ideal to not have to worry about cooking when I get in late.

So watch this space… if you don’t hear anything about it, you know it’s gone back to my parent’s Dead shelf after failing.

Right, lovely readers, have a lovely weekend!

Do you exercise in the morning or at night?

Does mixing up your exercise (or eating) regime mess with your system?

Do you use a slow cooker? What’s your favourite recipe?

April 10, 2013

Trying to mix things up

Happy Wednesday everyone!

Hope you’re week’s going well. I’ve been finding it so much easier to get up in the morning because of the light. Obviously when the alarm goes off I’m not leaping out of bed with a huge smile on my face (who does that??), but it’s easier because I’ve already started to wake up gradually so it’s not as big a shock as it was in the winter. Though at the weekend I have this annoying habit of hiding under the duvets when it starts getting light and then I fall back into a really deep sleep and feel so tired when I pull myself out of bed between 8-9am. I hate sleeping later than 9am as I’m one of those people who feels like the day is wasted otherwise.

So it’s What I Ate Wednesday. Check out Jenn’s blog to get involved!

I’ve been really trying to do new recipes more often as I’m participating in Megan’s So Fresh So Clean Challenge. Basically it’s a challenge to see if you can refresh your food and fitness routine a bit.

I wanted to take part in this because honestly I am such a routine-orientated person and can get so stuck in food ruts (see below: oatmeal every single morning). It’s really helping to push me to try new recipes and mix up my routine a bit. I love trying new recipes but can find it a bit of an effort at times…So this challenge has helped motivate me that little bit more!

I know I need to work on switching up my breakfast but at the moment I haven’t quite managed that…it’s still oatmeal with almond milk *hides in shame*.

But honestly, this weekend I really want to try mixing it up. I’m more inclined to experiment with breakfast at the weekend as I have an irrational fear that nothing else will fill me up and I’ll be at work STARVING. Yes a little over-dramatic. So maybe this weekend I’ll step outside my safety oatmeal bubble.

Lunch at the weekend and lunch in the week are obviously going to be different for me as I work in an office during the week and I’m limited by what I can bring or buy. And I hate buying lunch as it’s just so expensive.

Yesterday it was a sandwich with sliced turkey and cream cheese with a side salad.

I had this with some slice melon and Greek yogurt.

Throughout the day I also snack on my Graze box.

The bottom left-hand section were oatcakes with an onion marmalade and let me tell you, they were AMAZING. I opened them fully with the intention to snack on a couple and then save for later. Oh they did not stand a chance. Those babies were gone within minutes.

I also have my usual apple and banana towards the end of the day to stop me keeling over mid-commute back home. Also prevents me from eating the first thing I see when I get home…

Lunch this weekend was something I’ve been meaning to try for yonks.

Sweet potato roasted in the oven with a blob of cream cheese with two fried eggs (and a side portion of Brussels’s sprouts obviously…) I wasn’t sure about mixing eggs and sweet potato but it went so well together.

I made dinner for Tuesday night on Tuesday morning as I was planning to go to running club literally just after I got back from work and really didn’t fancy making anything when I got back at like 8.30pm. Plus who knows what sort of thing Ben would have made himself?? Dangerous to give him so much freedom He’d have cheese on cheese with a side portion of cheese if he could.

So I made One-Pot Moroccan chicken.

I used THIS recipe. The only thing I changed was instead of honey (of which I had none) I used some regular sugar. Probably missed some of the depth of the honey flavour but I wasn’t too bothered. It was an easy recipe to whip up in the morning and then reheat in the evening.

It was quite spicy, but had lots of bold flavour and was definitely very filling with the chicken and chickpeas. Couscous would probably work well this (though I was a bit couscous’ed out from the weekend).

However, I never made it to running club. I found out it was a timed mile (for progress monitoring) and then some intervals. I really wasn’t up for that. Don’t get me wrong, I love running with other people but I didn’t fancy just doing a mile and the intervals. I know I’m being such a picky runner but I want to just run. Anyway, Thursdays are more for ‘normal’ running so I’m going then instead.

I decided to do a quick 3 miles when I got home anyway as I didn’t want to miss a run. I really wasn’t up for it so as soon as I started in my head I was just like “get this done as quick as possible and then you can have dinner”. This was a BRILLIANT motivator

When I first started I was finding it so tough and when I looked at my Garmin I couldn’t believe my pace! No wonder I was dying. I am so pleased with this run. I couldn’t have maintained it for long though – I was already slowing down considerably on the last mile.

So I’ve mixed up my fitness a bit by not always running in the stupid hours of the morning. And I’ve also been managing to use my foam roller after runs (OK some runs…not all. Work in progress).

I have a love-hate relationship with the foam roller. I like following THIS helpful guide of the exercises to do. To be honest, I never do all of them… but the one I always do because it always hurts to do it (so by that perverse logical I know it’s working) is this one:

Sweet, sweet pain.

And I’m trying to do more planks again. Ahh, back in the day I could do 3 minute long planks, but after such a break since I focused mainly on running I’m struggling to go for a minute a half. Again, work in progress

So the challenge is helping me – small steps, granted. But it’s always nice to have that extra motivation!

How do you mix things up when you get into a rut? Fitness or food-related?

What new recipes have you been loving lately?

Do you foam roll?

*** Also don’t forget to enter my giveaway – open only to US residents, sorry non-US readers***

April 8, 2013April 8, 2013

Baby shower and my first giveaway!

Well, this weekend definitely felt like it was spring. The sunshine was beautiful and warm, and there were blue skies finally! And I have my first ever giveaway (is it sad that I’m quite excited about this??) – which I will get to shortly.

On Saturday morning I got up and went for my usual long run. I was wearing my usual running jacket, long leggings and gloves and within the first few miles I realised this was going to be a fairly warm run. At least I hadn’t warn my hat! By the end I was stupidly hot, but I won’t complain!

It felt like a tough run. Normally I quite enjoy my long runs as they’re just relaxed and I enjoy listening to my podcast (normally the BBC 5 Live movie review with Simon Mayo and Mark Kermode, or Marathon Talk). But I found this run really tiring and a bit of a slog.

I wolfed down my breakfast, showered and then got on with my usual housework. Then I had a nice huge lunch as I was starving by the time I’d finished my jobs.

I made one of my favourite meals that I always keep on rotation when I have canned pumpkin (my stocks are getting dangerously low – one tin!! Panic!!). It’s creamy pumpkin chicken (but without the pineapple). Honestly, I can’t get enough of cream cheese at the moment. Philadelphia can do no wrong in my eyes.

Then Ben and I took Alfie for a lovely long walk in the glorious weather.

Unfortunately as we both stepped out of the house and the door slammed shut we looked at each other sheepishly and said “do you have keys?”…to which neither of us did. Whoops. So our lovely long walk was indeed lovely but a little bit more long than originally intended as we had to wait for my mum to drive round with our spare key! We were very grateful!

Sunday I had to get myself into gear and get some food made for my sister’s baby shower which was later in the day. As I mentioned a few posts ago, my sister had a beautiful baby girl the other week, called Megan. But she was 6 weeks premature so very unexpected! She’s all well and lovely thankfully, if a little small (dinky I like to say). Anyway, the baby shower was obviously planned ages ago when we thought Rachel would still be pregnant. However now little Megan could join in the fun too.

For the food, I made a few things and also bought some nibbles, like crisps and sausage rolls.

I wanted to keep things fairly simple and easy for myself, so I made hummus.

Hummus (based on THIS recipe)

One tin of chickpeas, drained and rinsed
150g tahini paste
1 tsp. ground cumin
2 tsp. paprika
Juice of 2 lemons
2 large garlic gloves, diced
1 tbsp. olive oil
A good pinch of salt

I basically whizzed up the chickpeas using my hand blender with a few tablespoons of water to begin with and then added the lemon juice. I whizzed again and then added all the other ingredients in. Simple as that really!

I peeled and cut up some carrots and took breadsticks with me for dunking.

I also made a large batch of coronation chicken.

Lime and Mango Coronation Chicken (based on THIS recipe)

1 cooked chicken (about 1.5kg)
1 tsp. ground cumin
¼ tsp. ground turmeric
1 tbsp. curry powder
200ml Greek yogurt (I used 0% fat but any would do nicely I think)
150ml mayonnaise (again I used light)
Grated zest of 1 lime and juice of ½
2 tbsp. mango chutney
1 small ripe mango, cut into chunks
25g toasted flaked almonds

I removed and discard the skin from the chicken and then basically pulled the meat from the chicken using my hands which I put into a large dish. [The entire time I did this Alfie sat at my feet and didn’t take his eyes of me]

I then dry-fried the cumin, turmeric and curry powder on a low-heat to ‘release the fragrance’ of the spices.

Then put the yogurt, mayo, lime zest and juice, and chutney into a small bowl and mix, then add the spices. Add this to the chicken and mix in well. Then add the chopped mango and almonds. I didn’t have any fresh coriander, but I sprinkled dried coriander on at the end to add some oomph.

It was very creamy, fragrant and tasty. As I had made stupid amounts I was able to take some home with me after the shower and Ben and me had that for dinner as well. Yum.

I also made a very simple couscous salad which was basically couscous, herbs, and roasted vegetables. I added in a spoonful of harrissa paste, lemon juice and garlic as well to liven things up.

The baby shower was lots of fun. There was a quiz (of which my team did not win, boo!) and a ‘guess what’s in the nappy’ game. There is something quite wrong about seeing mango chutney and marmite in a nappy. It ain’t pretty.

But the best part by far (OK maybe after Laura, my sister’s sister-in-law’s AMAZING cupcakes) was holding Megan. She was so beautiful, soft, warm and lovely.

Literally a bundle of joy.

But after hearing all the different birth stories from the different mums and watching one small child, Leah, eat a chocolate cupcake…I wasn’t quite convinced about having kids just yet!!

A very proud nana!

[Apologies for the terribly dark photo] This was Rachel feeding Megan.

As I said above, Laura (who occasionally reads my blog – hello!), made some extremely tasty cupcakes. Usually I’m not a big fan of chocolate cake but these were heavenly.

I only managed a bit of a skewwhiff photo as I didn’t want to look like a weirdo taking photos of my food but check out how good that cake looks! I’ll need to get the recipe I think

It was so lovely to spend the time with Rachel, friends, my mum and, of course, Megan.

After getting home I was shattered. I felt like the weekend was a bit non-stop. I did have a meal planned but in all honesty I couldn’t be bothered so Ben and I had leftovers.

Coronation chicken, couscous and salad. Perfect.

Now… time for my first ever giveaway!

SlimKicker recently contacted me asking if I would host a giveaway for the blog and of course I thought this would be very exciting. I haven’t had a giveaway before!

Baiscally SlimKicker is an online calorie tracker where you can track your workouts, exercises and calories. It’s a great way to stay accountable because you can enter diet and fitness challenges with others and “check-in” to report on how you’re doing.

And if you’re looking for recipes, SlimKicker has a bunch of them for many diets such as Dukan Diet.

So if you needed that boost to keep yourself on track with whatever goal you have in mind, it’s a great way to stay organised and stay motivated.

And the giveaway prize that SlimKicker have kindly offered is a Hamilton Beach Powder Elite Multi-Function Blender!

For all your smoothie and milkshake needs! Especially with summer coming around the corner as well (apparently…).

To enter the giveaway, you need to leave a comment with what your fitness or health challenge idea would be. For example, “do 20 squats a day” or “do a 1 minute plank every day”. SlimKicker will then pick the best one after 1 week, and use it on their site!

So Monday 15th I will announce the winner that SlimKicker have chosen and they will ship you the blender!

**Unfortunately I can only limit this to USA residents though due to shipping costs. Apologies to my non-US readers!!**

Have a great start to the week everyone