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Gestational Diabetes Breakfast Ideas No Eggs

Gestational Diabetes Recipes And Meal Ideas

Gestational Diabetes Recipes And Meal Ideas

Tetra Images/Brand X Pictures/Getty Images The food cravings and aversions of pregnancy often make meal planning and eating a bit more complicated, and gestational diabetes only adds to this complexity. When it comes to meal ideas and recipes, a woman with gestational diabetes needs tobe most mindful of carbohydrates, which is the nutrient that impacts blood sugars the most. Gestational diabetes refers to diabetes mellitus (also called "diabetes") that develops in women for the first time during pregnancy. Diabetes means that glucose (sugar) levels in a person's bloodstream are too high. Normally, the hormone insulin , which is produced by an organ called the pancreas, absorbs and uses glucose that comes from your food. During pregnancy, though, a woman's hormones make it difficult for her to use insulin (this is called insulin resistance). In other words, she has to use a lot more insulin, up to three times as much, to bring down glucose levels in the blood. In some pregnant women (around 9 percent, according to the American Diabetes Association) their body cannot make enough insulin to keep their glucose levels within the normal rangethis condition is called gestational diabetes. In order to control blood sugar, women with gestational diabetes need to follow a carbohydrate-controlled diet. Sometimes, if a diet is not enough to control blood glucose levels, a woman may need to also take insulin or an oral medication like metformin . When planning your meals (under the guidance of your healthcare team), there are a couple tidbits to keep in mind. One is that your sensitivity and reactivity to carbohydrates may increase as your pregnancy progresses. Also, pregnancy with diabetes can make big demands on time which can influence your ability to preparehome-made meals. Thi Continue reading >>

10 Diabetes Breakfast Mistakes To Avoid

10 Diabetes Breakfast Mistakes To Avoid

I once went to see a friend who has diabetes. Her table was laid out with a wonderful breakfast for the both of us. However, it didn’t look too much like a breakfast a diabetic should be eating. There were carbs, carbs, and more carbs. To me it was a dream, but my thought for her was, “oh geeze, her blood sugar!” It seems innocent enough that we were having; croissants, jam, fruit, and array of fresh juices. For most people, this is a very healthy start. For diabetics, it is missing one key item that will help stall the burn of all those carbs – protein!” Here you will see biggest diabetes breakfast mistakes you’re probably making and you didn’t know you were doing it. Don’t make these breakfast mistakes to keep your blood sugar stable. At the end I have also included list of some commonly asked questions about diabetes breakfast. 1. Skipping Protein When you eat carbohydrates alone, they are digested quickly causing spikes in your blood sugar levels. When paired with a protein, they bind together and take longer to digest and burn up. If you have a bowl of cereal and toast, eat an egg with it. Fruit with Yogurt. Pancakes with Sausage. In a hurry? Just add Peanut Butter to your toast! 2. Smoothies on the Run Smoothies make you feel great! No doubt a good smoothie gives you a rush to get you going, but turns out its mostly a sugar rush. Make sure to check our 8 best smoothies for people with diabetes. Add a scoop of protein powder to slow the burn. Drink a smoothie and nibble a hardboiled egg. Skip the smoothie and have a bowl of oatmeal with some bacon! 3. Not Eating Breakfast You may have been fine without breakfast before diabetes, but after you are diagnosed you may not be anymore. People who skip breakfast actually have higher blood sugars during the Continue reading >>

Breakfast Ideas For Gestational Diabetes?

Breakfast Ideas For Gestational Diabetes?

hi I'm currently 30+1 with dc3 and just diagnosed with GD. I've been tracking my blood sugar levels and breakfast I have been getting high readings of 8.3-9.1 mmol I've been having sugar free Alpen as recommended by the dietician, she has now suggested I try having egg sandwiches for breakfast or boiled egg on granary bread but I really cannot stomach egg first thing in the morning, egg is one of those foods I really have to fancy to eat or it makes me feel ill. Do any of you have any suggestions for a good breakfast? I've been told if my results rant any better by Monday they will start me on insulin injections with my breakfast, as it may be my body just isn't coping first thing in the morning. Oh my sympathies..I was on insulin for the last trimester I know what you say about eggs..but I lived on them..kept sugar at 5-5.2. You can also eat sausages, salami, frankfurters..any meat- grilled will keep you ok. Grilled mushroom, slice of cheese, half grilled tomato, oats with nuts, ryvita with philadephia light...and eggs enough to never ever want to eat them again..that was me!! Hope it remains in check though ime don't beat yourself up about metformin and insulin dosage and even with your food diary. I was warned that DS would huge, will need early induction etc. Bah! He was 3.5kg! 2 days before due date! His sugar was ok and he is fine!! Will try and recall what I ate...check labels..and eat away..oh yes low sugar beans on toast also works. How about porridge, but made with water instead of milk? I know that sounds wierd, but personally I find it too rich made with milk, and prefer it this way. You could have it with a pinch of salt, a spoonful of seeds (sesame, sunflower or broken linseed are good) or nuts. If you don't have the time to make real porridge, microwaved Continue reading >>

7 Easy Breakfast Ideas For Type 2 Diabetes

7 Easy Breakfast Ideas For Type 2 Diabetes

Cooking with less fat by using nonstick pans and cooking sprays and avoiding fat- and sugar-laden coffee drinks will help ensure that you're eating a healthy breakfast. For many people, breakfast is the most neglected meal of the day. But if you have type 2 diabetes, breakfast is a must, and it can have real benefits. “The body really needs the nutrients that breakfast provides to literally ‘break the fast’ that results during sleeping hours,” says Kelly Kennedy, MS, RD, an Everyday Health dietitian. “Having a source of healthy carbohydrates along with protein and fiber is the perfect way to start the morning.” Eating foods at breakfast that have a low glycemic index may help prevent a spike in blood sugar all morning long — and even after lunch. Eating peanut butter or almond butter at breakfast, for example, will keep you feeling full, thanks to the combination of protein and fat, according to the American Diabetes Association. And a good breakfast helps kick-start your morning metabolism and keeps your energy up throughout the day. Pressed for time? You don't have to create an elaborate spread. Here are seven diabetes-friendly breakfast ideas to help you stay healthy and get on with your day. 1. Breakfast Shake For a meal in a minute, blend one cup of fat-free milk or plain nonfat yogurt with one-half cup of fruit, such as strawberries, bananas, or blueberries. Add one teaspoon of wheat germ, a teaspoon of nuts, and ice and blend for a tasty, filling, and healthy breakfast. Time saver: Measure everything out the night before. 2. Muffin Parfait Halve a whole grain or other high-fiber muffin (aim for one with 30 grams of carbohydrates and at least 3 grams of fiber), cover with berries, and top with a dollop of low- or nonfat yogurt for a fast and easy bre Continue reading >>

Breakfast Ideas For Someone With Gestational Diabetes

Breakfast Ideas For Someone With Gestational Diabetes

If you're pregnant or hope to become pregnant, you might be concerned about a possible complication -- gestational diabetes. This temporary condition develops when a woman's body becomes resistant to insulin produced by her pancreas, causing her blood-sugar levels to rise above healthy levels. It affects about 18 percent of pregnancies, according to the American Diabetes Association. Modifying your diet can help control gestational diabetes. Paying attention to breakfast -- the first meal of the day -- can start you off on a good eating plan. Check with your doctor or a registered dietitian for help developing the best diet for your pregnancy. Video of the Day Your body breaks down carbohydrates into glucose, so carbohydrates have a direct impact on blood-sugar levels. Choosing the right types of carbs at breakfast helps your blood sugar rise slowly and steadily, without the spikes that require lots of insulin. The best choices are rich in fiber, which helps carbohydrates have a low-to-moderate effect on blood sugar. For example, a breakfast that includes a whole-grain cereal such as bran flakes or a whole-grain muffin, tends to raise blood sugar slowly. Oat bran is a good choice because of its high-fiber content, which also supports gastrointestinal health. Dairy products contain carbohydrates but still contribute to a healthy breakfast, when used in moderation. Add milk or yogurt to your breakfast, but the University of California Medical Center recommends consuming only 1 cup of dairy products at a time to keep blood sugar from spiking. Choose low-fat versions to manage your intake of saturated fat, which can contribute to high levels of blood cholesterol. If you use butter, spread it thinly or switch to a low-fat spread. Fresh fruit is generally a healthy food but i Continue reading >>

Breakfast Ideas For Gestational Diabetes

Breakfast Ideas For Gestational Diabetes

Home / Community / Pregnancy Issues / Breakfast ideas for Gestational Diabetes Breakfast ideas for Gestational Diabetes mrssenorita TTC since Jul 2012; California 569 posts can any one please tell me protein rich food which has no/low carbs for breakfast/snacks. FYI i am a vegetarian. Can i eat hard boiled egg/butter/Swiss cheese/brown bread. I am 26 weeks preggo! loving little luna 1 child; Stavanger, Norway 835 posts Quoting mrssenorita:" Hi can any one please tell me protein rich food which has no/low carbs for breakfast. FYI i am a vegetarian. Can i eat hard boiled egg/butter/Swiss cheese/brown bread." Kristin B. +down.55* 2 kids; Montgomery, Alabama 2054 posts are you taking any kind of medicine? like metformin??? eggs have alot of protien, sausage..any meat is ok. Cheese. if you're taking metformin or anything like it...breads are ok in moderation. Jays*Mama 2 kids; Michigan 5689 posts I could usually only have one piece of bread in the morning because it would shoot my sugar up. I always ate things like eggs, sausage, bacon. Cottage cheese would be good. I love making homemade breakfast burritos. I put egg, green peppers, onion, cheese in a little tortilla shell and add salsa. Yum and has protein. The one tortilla shell shouldn't spike your sugar as much as toast or a bagel would. BunnyGirl19 Due August 18 (girl); 6 kids; 10 angel babies; Oregon 18548 posts Andie. 3 kids; Oregon 7883 posts Whole grains cause blood sugar to raise more slowly than refined ones. Some whole wheat/12 grain bread is ok. I would have a slice of 12 grain toast with a couple eggs most days and my sugars stayed pretty low. mrssenorita TTC since Jul 2012; California 569 posts Quoting Kristin B. +down.45+:" are you taking any kind of medicine? like metformin??? eggs have alot of protien, sa Continue reading >>

Best Breakfast Tips For Gestational Diabetics

Best Breakfast Tips For Gestational Diabetics

If you are detected with diabetes while being pregnant, this is known as gestational diabetics. It occurs in 7% of women. Gestational diabetes, if not treated in the early stage can lead to complications in the later date. Women with the controlled limit in blood sugar deliver healthy babies. When the carbohydrate restriction in blood does not burn calories, then it leads to diabetes. Glucose is considered as the primary source of energy for the body. Still, it is considered as the enemy of diabetes. What are the foods that should be avoided during the gestational period? If you have gestational diabetes, then you should avoid some foods like- milk, yogurt, fruits, juices, rice, grains, cereals, pasta, bread, tortillas, bagels, rolls, split beans, dried beans, lentils, corn, yams, potatoes, winter squash, and peas. What are the primary dietary considerations while opting for a diet in gestational period? Your physician will prescribe you certain food and calculate some carbohydrates you need at meals. There are some facts which you need to keep in mind while opting for a healthy diet. Divide your day and your meals accordingly into three main and two snacks. The carbohydrate intake of your lunch should be reasonably small. Drink one cup of milk a day and restrict the amount. Limit the portion of fruit you eat. Mind your breakfast menu and eat accordingly. Limit the intake of sweets and desert. Use artificial sweetener instead of natural sugar. Some useful breakfast ideas for gestational diabetics In case you have gestational diabetes, then you have to stress a lot of the intake of breakfast. Breakfast is essential as it’s the primary source of nutrition after a long gap. So, it’s evident that you stress a lot on your breakfast. The following breakfast tips can be ha Continue reading >>

Can You Eat Eggs If You Have Diabetes?

Can You Eat Eggs If You Have Diabetes?

To eat or not to eat? Eggs are a versatile food and a great source of protein. The American Diabetes Association considers eggs an excellent choice for people with diabetes. That’s primarily because one large egg contains about half a gram of carbohydrates, so it’s thought that they aren’t going to raise your blood sugar. Eggs are high in cholesterol, though. One large egg contains nearly 200 mg of cholesterol, but whether or not this negatively affects the body is debatable. Monitoring your cholesterol is important if you have diabetes because diabetes is a risk factor for cardiovascular disease. High levels of cholesterol in the bloodstream also raise the risk of developing cardiovascular disease. But dietary intake of cholesterol doesn’t have as profound an effect on blood levels as was once thought. So, it’s important for anyone with diabetes to be aware of and minimize other heart disease risks. A whole egg contains about 7 grams of protein. Eggs are also an excellent source of potassium, which supports nerve and muscle health. Potassium helps balance sodium levels in the body as well, which improves your cardiovascular health. Eggs have many nutrients, such as lutein and choline. Lutein protects you against disease and choline is thought to improve brain health. Egg yolks contain biotin, which is important for healthy hair, skin, and nails, as well as insulin production. Eggs from chickens that roam on pastures are high in omega-3s, which are beneficial fats for people with diabetes. Eggs are easy on the waistline, too. One large egg has only about 75 calories and 5 grams of fat, only 1.6 grams of which are saturated fat. Eggs are versatile and can be prepared in different ways to suit your tastes. You can make an already-healthy food even better by mixi Continue reading >>

What I Ate When I Couldn't Eat Anything: Facing Gestational Diabetes As A Food Lover

What I Ate When I Couldn't Eat Anything: Facing Gestational Diabetes As A Food Lover

What I Ate When I Couldn't Eat Anything: Facing Gestational Diabetes as a Food Lover Whether food is your comfort, your hobby, or your profession, gestational diabetes is tough. Here's what you can eat. [Photograph: Shutterstock ] In the first few months of my pregnancy, friends often asked me how I was dealing with life without wine, beer, and cocktails; without buttery pieces of toro at my beloved neighborhood sushi bar; without the various other foods most people avoid when they're carrying a baby. Early on, none of those things mattered much to me; I was too sick to crave much more than mac and cheese. Coffee and wine started to taste oddly bitter and flat to me, but it didn't seem that awful to wait 40 weeks to get back to enjoying them. My local bar always managed to serve me some creative alcohol-free concoction. (Pineapple juice and savory Cel-ray? Highly recommended.) I took advantage of California's citrus season, buying pounds of floral Oro Blanco grapefruits and tangerines for making fresh juice. Fruit never tasted better: I sent my husband on wild goose chases for out-of-season mangoes, and celebrated the early arrival of local strawberries by eating a pint every day. And I had ice cream: pints of salted caramel at home, cones of Bi-Rite's insanely rich buffalo-milk soft serve during walks around the park. In challenging moments in those first few months, Max reminded me that "at least it's an excuse to eat all the ice cream you could desire." (I never did convince him to ship me some homemade pints of this crazy chocolate number from New York.) But in mid-March I found myself undergoing a hazing ritual pretty much all pregnant women experience: you show up at the hospital with an empty stomach, get your blood drawn, and then chug a bottle of extra-strong Continue reading >>

7 High-protein, Low-carb Breakfast Recipes | Gestational Diabetes, High Protein Low Carb And Low Carb Breakfast

7 High-protein, Low-carb Breakfast Recipes | Gestational Diabetes, High Protein Low Carb And Low Carb Breakfast

7 High-Protein, Low-Carb Breakfast Recipes Skinny Quiche, Protein Banana Pancakes, Skinny Greek Omlet, Avocado Egg Scramble 7 High Protein, Low Carb Breakfast Recipes--good for gestational diabetes. I'm getting tired of just eggs! 12 High-Protein Low-Carb Breakfast Recipes Low carb - High protein - Try these 12 High-Protein Low-Carb Breakfast Recipes. Full of heart healthy fats, lean protein, and filling fiber to stave off hunger all morning long! This low carb breakfast pizza would be great for breakfast, lunch or dinner. Easy and tasty meal. This delicious and easy Spinach and Mozzarella Egg Bake is low-carb gluten-free and vegetarian! [FromThis delicious and easy Spinach and Mozzarella Egg Bake is low-carb gluten-free and vegetarian! Make your morning easier & more energizing? With this Easy Egg Muffins breakfast recipe. Really versatile recipe- you can put any veggies, cheese or meats like bacon or sausage in them- whatever is your favorite! The Best Breakfast Casserole - Hearty and packed with hash browns, eggs, cheese and ham! Cheesy Sausage Quiche -- A perfectly healthy, satisfying, gluten free meal. Enjoy a generous slice of this flavorful cheese and sausage quiche for only 140 calories. Bonus: its all prepared in one pan! High protein, low carb pancakes that are light, fluffy and delicious? The Fountain Avenue Kitchen 6 eggs 1 cups cottage cheese teaspoon kosher or sea salt cup flour (see comments above regarding gluten-free options) teaspoon baking soda Getting Started With a Low Carb Diet Plan Our Skinny Crustless Quiche is one of our favorite go-to breakfast-dinners (aka: brinner) when it [. 7 High-Protein, Low-Carb Breakfast Recipes Want to lose weight? The first place you start is in the kitchen. High protein low carbs is the way to blast fat and burn max Continue reading >>

Sample Diet For Gestational Diabetes

Sample Diet For Gestational Diabetes

This sample diet for gestational diabetes is only an example of what is practical. Talk to your health care team for more specific details about the correct diet for you. The goal is to provide enough nutrients to support your body and meet the needs of your growing baby. At the same time, the diet must maintain proper blood glucose levels. Your calorie requirements will change during your pregnancy. For example, you would need extra 300 calories per day during the second and third trimester. The following diet plan is an example only. The purpose is to show you some variations and ideas. Every woman is unique and so are her dietary requirements. Therefore, it is vital that you follow a diet plan designed for you personally. Speak to your health care team to model a diet plan that is appropriate for you. Meal planning should focus on eating several small meals throughout the day. Small, frequent meals support the stabilization of blood glucose levels better than larger, infrequent meals. The combinations of foods are also very important. The age-old saying is "An apple a day keeps the doctor away." Eating seven apples on Sunday is a bad thing, where one per day is good. Another non-negotiable rule is to drink at least eight glasses of water every day. Adding to the examples below, drink at least eight glasses of water per day. A glass of water with every meal and snack, and you have had six glasses already. Drinking plenty of water is important in building body fluids, digestion and blood circulation. Extra water also aids the kidneys in expelling the extra sugar from the blood. Find out more about portion sizes at: Gestational Diabetes Menu. Sample Diet for Gestational Diabetes for Monday Breakfast. 2 Scrambled eggs. 1 slice of whole wheat bread, plain or toast. 1 teas Continue reading >>

8 Diabetes-friendly Breakfast Ideas

8 Diabetes-friendly Breakfast Ideas

Starting out the day with a wholesome breakfast can benefit just about anyone. This healthy habit is especially important for people with diabetes. There’s even evidence to suggest that eating a healthy breakfast can support weight loss, which can positively improve blood sugar control and insulin sensitivity. “Some studies find that breakfast eaters are slimmer, have overall diets with greater nutritional quality, and have less insulin resistance,” Jill Weisenberger, MS, RDN, CDE, FAND, told Healthline. Weisenberger is a Virginia-based registered dietitian, certified diabetes educator, and author of “Diabetes Weight Loss Week by Week.” Skipping breakfast may be associated with a significantly increased risk of type 2 diabetes, according to a meta-analysis published in Public Health Nutrition in 2015. Regular breakfast consumption may even be used as a prevention tactic. Everyone with diabetes should know their numbers, or the amount of carbohydrates they should aim to eat at every meal. Because this is so individualized, speak with your doctor if you don’t already know your numbers. Your doctor and dietitian can provide guidance. These target goals may be expressed either as grams of carbohydrates per meal or number of exchanges per meal. Knowing your numbers is important when planning your meals. “Sometimes people with type 2 diabetes are more insulin-resistant in the morning than at other times of the day, but this is not always the case,” said Weisenberger. “[Carb goals are] individualized based on preferences, blood sugar control, blood sugar goals, medications, and more.” Once you know your numbers, stock your kitchen with diabetes-friendly breakfast staples. While breakfast is important, choosing a healthy option when you’re short on time ca Continue reading >>

What To Eat For Breakfast If You Have Gestational Diabetes According To A Nutritionist

What To Eat For Breakfast If You Have Gestational Diabetes According To A Nutritionist

What to eat for breakfast if you have gestational diabetes according to a nutritionist Gestational diabetes is diagnosed during pregnancyand occurs whenyour body cannot cope with the extra demand for insulin production resulting in high blood glucose levels. It can often initially be managed with healthy eating and regular physical activity. But there are three basic components in effectively managing gestational diabetes: Ahealthy, balanced brekky is a great way to get those blood glucose levels in shape for the rest of the day, so try these 6 recipes the our Healthy Mummy nutritionist, Cheree approves of, to ensure youre getting all the nutrients you and your baby may need. 6 breakfast ideas for mums with gestational diabetes Orange juice bircher with apple, cinnamon and walnuts The sweetness of the fruit, cinnamon and juice is balanced with the tartness of the yoghurt. Nuts on top bring the protein in too, making this a well balanced breakfast.A tasty way to start the day! Nutritionist, Cheree says,combining a fat source such as walnuts when you eatfruit, slows down the rate at which the fruit sugars areabsorbed, meaning less likely to have a blood sugarspike. Cinnamon is also used to increase the uptake ofglucose. Place the oats and raisins in a bowl and pour over orange juice. Leave in the fridge for an hour or otherwise prepare the night before for your breakfast. When ready to eat, top with yoghurt, apple pieces, cinnamon and walnuts to serve. Low in carbs and sugar and high in essential fatty acids and fibre, this is the perfect breakfast and not just reserved for the weekends! A pregnant woman should aim to reduce her total fatintake to 30% of her daily energy requirements, whilefilling that 30% up with good sources of essential fattyacids. Avocado and eggs ar Continue reading >>

Gestational Diabetes Diet: Breakfast Ideas

Gestational Diabetes Diet: Breakfast Ideas

Gestational diabetes diet: Breakfast ideas When I first found out I had gestational diabetes I immediately started googling what I can and cant eat, but I didnt find many blogs sharing peoples experiences. So Ive decided to do a little mini series of posts about what works and what doesnt work for me, starting with breakfast. Itsactually the most difficult meal of the day for me partly because I dont want to get up earlier than usualto make anything, and partly because I just love a bowl of cereal (and no matter how many times Im told my diet doesnt need to change dramatically, Im not naive enough to think Crunchy Nut Cornflakes will give me a decent blood sugar reading). Cereal, porridge and muesli are pretty much off the menu for me, especially if my fasting blood sugar is close to the limit (5.3 for me), so its usually a more savoury breakfast than Im used to. We bought Joe Wickes Lean in 15 book for some ideas, and its definitely helped us to vary our meals. Ill do another post on quick breakfast ideas, but if you have a bit more time in the morning, this is whats worked for me so far. Ive just realised that Ive only made this once even though I enjoyed it. Take an avocado and split down the middle, crack an egg into it and bake (or microwave to save time) until the egg is cooked. I added some bacon for extra protein, and it was really nice. To contain the eggs in the avocado you need to scoop some of the inside out, and Id recommend finding big avocados if you dont want the egg whites all over the plate! More avocado! Mash up half of it and spread it on toast, then top with a boiled or poached egg. I go for boiled because there doesnt seem to be much point in going to the effort of poaching an egg if youre not allowed a soft yolk! I find if I go for brown seeded b Continue reading >>

Gestational Diabetes Survival Tips + Meal And Snack Ideas

Gestational Diabetes Survival Tips + Meal And Snack Ideas

This post contains affiliate links. This means that I make a small commission off of purchases made through my links at no extra charge to you. All opinions are my own. When I was pregnant with Bensen, my biggest struggle came when I was diagnosed with gestational diabetes. Some women cry when their regular clothes don't fit anymore, I cried when my carb intake became drastically limited and I realized just how many high carb foods I enjoy. I knew going into that pregnancy that I was at risk for GD because I was pre-diabetic, a little overweight and have a family history of Type II diabetes, but getting that confirmation that I indeed had it was rough for me. I'm here to tell you that I survived and that six weeks postpartum, I was healthier than I'd been when I first got pregnant! My diagnosis came the week of Valentine's Day, so my loving husband changed his plans for our celebration. Instead of going to our favorite pasta restaurant, stuffing ourselves silly, and then coming home to lounge on the couch in front of a movie, he planned and prepared a low carb dinner at home and then we went for a walk. It meant a lot to me because I knew how much time and effort he'd put into researching and preparing our meal, and also how much of a sacrifice it was for him to eat the same thing that I was eating and nothing more. He told me later that he was hungry within a couple of hours because the meal just wasn't filling enough for him. During those last two months of my pregnancy, I learned to love vegetables and eat foods that I never would have considered in the past. After a few weeks of testing my blood sugar levels before and after each meal, I learned what I needed to eat and do to keep them level throughout the day. Some days were better than others, but I was diligent a Continue reading >>

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