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There is only one thing that makes a dream impossible to achieve: the fear of failure - Paulo Coelho. #holisticunited #holisticgram #holisticquotes
  • 2
As I was thinking about writing this article, I was walking around various stores and supermarkets on empty stomach for about 2.5 hours.... 
I should have known better but hey, I thought it wouldn't take me so long to do what I was supposed to do, so I didn't come prepared. 
Lesson no.1 always... see more come prepared. 
Long story short, anything in sight that had TONS of sugar looked super tempting.
I also thought about stopping at Starbucks, Chipotle, Panera Bread, Bagel Man and a dozen of other places...about a hundred times...
When I was at CVS I almost bought multiple bags of M&M's (which I don't even like).... I had no idea they had so many flavors! 
 
Have you ever experienced anything like this? 
Experiencing temptation and trying to fight your way through it?
I'm sure you have. 
Today, I want to teach how to deal with temptations and urges and show you exactly how my own thought processing allowed me to come home without buying anything but Kombucha tea. 
 
Here are 3 steps in dealing with urges: 
1. Thought stopping & reframing - when you experience a cue, switch off the associated thought. No ambiguity, no maybes, no debates. Work on absolute and rigid responses to cues, that leave no room for doubt. 
How I did it? 
Whenever I had the urge (which was pretty much in every store I visited) to buy something from the junk food category I tried re-framing the situation. 
I actually replaced
CANDY (cue) = DELICIOUS (associated thought) 
with
CANDY  = MAKES ME FEEL LIKE CRAP 
or 
CANDY  = I DON'T EVEN LIKE THESE 
or 
CANDY = SUGAR CRUSH (I.E. NOT A HAPPY MONIKA)
 
2. Conditioning cues with negative associations - undercut the rewards value of food, and cool down the stimulus. 
How I did it? 
When I wanted to stop by Starbucks or Chipotle to get something for lunch I reminded myself that they use tons of fats, artificial ingredients and preservatives in their foods and that's not exactly what I like to put inside my body. 
 
3. Talking down the urge - "eating this food will satisfy me only for a bit", "eating this will make me feel bad and keep me trapped", "I will be happier if I don't eat this". 
 
How I did it? 
If I was still struggling with being tempted I told myself that I felt that hungry because I was also really thirsty. As soon as this hit me I bought myself a cold Kombucha Tea at Trader Joe's and everything started to make sense again. I no longer felt the urgency to eat right now and was able to come home and make myself healthy and satisfying lunch. 
  
I don't know if you've experienced this in your life but overeating, with its power to take us hostage, can be deeply demoralizing.
But when you gain the upper hand, by practicing the steps described above, the opposite effect can also occur.
The satisfaction of breaking the cycle that leads to the pursuit of unhealthy food can be reinforcing and it's own right.  
You will gain a new sense of competence and pride.  
Practice these 3 helpful steps and hopefully you will less tempted each time around. 
 
If you have any questions or comments please feel free to email me. 
  • 72
  • 2

It doesn't matter if you are a rose, or a lotus, or a marigold. What matters is that you are flowering - Osho. #holisticunited #holisticgram #holisticquotes
  • 42
  • 1
 
 
Healing all aspects of ourselves is necessary to find our ideal weight. We need to heal with natural food, regular exercise, a mindful presence, and the spiritual nourishment of self-compassion.
Here are 99 affirmations that can help with mindful weight loss. Use one of them, some of them, or... see more all of them!
Read More...
  • 48
  • 1
Increase your social media engagement with unique holistic quotes designed & tailored specifically for you and your brand.
I would love to help skyrocket your business & brand by providing you with...
* 100% royalty FREE images - my holistic quotes are designed using safe royalty free images.
*... see more Logo & Website included for FREE on the image quotes.
* UNIQUE DESIGNS - I will tailor the quotes to your brand & business.
* Focus on Engagement - get more shares, likes, comments and followers.
* 100% compatible with the latest size requirements for Social Media.
  • 23
  • 1 ratings
 

 
 
I have had migraines since I was 10 years old and they kept getting worse every year along with endometriosis and anemia. I have always had strong intuitive abilities and I became a health professional in order to discover the secret missing piece in the puzzle of my health and the health... see more of others. In 2012, I began to literally fall to the ground with gut cramps. By the end of 2015, I had tried 'everything under the sun' and was bedridden 4 days out of the week for 2 years and now also had dizziness and blurry vision. I prayed to God to help me or take me Home. I found the "Medical Medium: Secrets Behind Chronic and Mystery Illness and How to Finally Heal" book that same month and began to follow it immediately. One year later, in December of 2016, I was no longer bedridden for the first time in 3 years. I cannot even imagine where I would be now if it was not for this book. This information not only saved my life but saved me from unspeakable suffering. This is common sense wisdom that anyone can apply. The reason it works while nothing else worked for me is because it puts ALL the missing pieces of the health puzzle together AT THE SAME TIME - something no one else has been able to accomplish until now because science has not discovered these truths yet. The state of the liver, the amount of heavy metals, pesticides, medications and toxins in the body, the advancement of the viral infection, the aggressiveness of the viral strains one has, the unique blend of heavy metal alloys and toxins and the unique combinations of co-infections, the length of time one has been infected, one’s access to healing foods and supplements, the level of stress that has to be dealt with, and many other factors - all play a part in how long it takes for improvement and full recovery to be made. One of the most important things I learned from this illness is that we need to talk out loud to God and the Angels (even if we do not believe) and be patient and not be afraid to ask for help and to ask others to pray for us. Prayer works, just as practicing meditation, creativity and affirmations also work. They strengthen our spirit and soul and bring peace to our mind. I am sharing my story with you because there are millions in the world suffering from chronic illness. They all need someone to point their way to this knowledge. I want you to know that healing is possible and you can heal.I know that healing myself with this knowledge and helping others heal with it has always been my purpose in this life and my passion has been reignited after almost being extinguished. Thank you Anthony and Spirit. I now have the most powerful tool yet to do so - the Medical Medium knowledge. I now offer online support and guidance to those who have read the book and are ready to embark on or are already on this life changing journey. Contact me to learn more about the free irresistible offer I have right now and start transforming your life with small, easy, doable, specific steps customized just for you - for a limited time only.


 
  • 17
  • 1
  • 3
Live life as if everything is rigged in your favour! ~ #motivation #encouragement #inspiration #optimism #matrixrepatterning 
  • 12
  • 3
If it's still in your mind, it's worth taking the risk.#inspiration #motivation #matrixrepatterning
  • 11
  • 3
How you see yourself, is what matters most. #self #awareness #wellness #consciousness #matrixrepatterning
  • 8
  • 1
19 Jun 17
20887 Dalton Road, Georgina, ON, Canada
  • 53
  • 2
19 Jun 17
20887 Dalton Road, Georgina, ON, Canada
  • 53
  • 2
16 Jun 17
20887 Dalton Road, Georgina, ON, Canada
  • 55
  • 2
Not a day goes by that I don't see people posting on social media or emailing me about their new puppy or kitten (or adult dog and/or cat) having digestive issues.  The majority of these people have already taken the animal to a veterinarian (or several) and spent a lot of money on blood tests, fecal... see more tests, dewormers, antibiotics, medications, several different brands of pet food and/or expensive ingredients to make their own "home cooked" diet.  Sadly, all to no avail; the digestive issues continue. 
They are desperately looking for a way to help their pet be healthy again.  They are asking what brand of food others might recommend, or if supplements might be the answer and if so, which ones? 
The majority of people who email me  or request a consultation are the ones that have "tried everything" they have heard or been told to do.  My first question for them is:  "Have you considered feeding a raw diet? "
I get varied responses to that question but most of the responses are that they have not considered such a "drastic" thing until now and they ask me how feeding a raw diet could possibly help digestive issues in their dogs.
I guess I am still in awe of how many people can still believe feeding a processed pet food is feeding a proper diet to their companion animals.
Next time, in part 2 we will talk about "WHY" we should feed our pets raw food vs. processed pet food.
 
Interested in more in-depth information on proper nutrition for your dog or cat? Check out the  Carnivore Nutrition course at the American Council of Animal Naturopathy. 
 
 
DISCLAIMER The information contained on this post is education/information only. All information in this blog post, in articles or on The Whole Dog website, have been researched and reviewed for accuracy. However, they are not intended to be a substitute for diagnosis or "treatment" from a veterinarian or other qualified natural/holistic pet health professional. Dr. Jeannie Thomason and The Whole Dog does not assume any legal responsibility. 
copyright 2017
This article is the sole property of Dr Jeanette (Jeannie) Thomason and the American Council of Animal Naturopathy. It cannot be reproduced in any form whatsoever without the expressed written consent of the author.
  • 109
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People are creatures of habit. Our lives are filled with daily rituals that are set into motion as soon as we wake up.
Habits such as waking up at a certain time, brushing our teeth, getting dressed, taking medicine, making coffee, eating breakfast, going to the gym are all strongly engrained into... see more our brains.
They make our lives really efficient because they are performed on auto-pilot leaving our brain time & energy to solve more complicated tasks at hand such as dealing with a screaming baby. 
You realize how powerful habits are once you pull into your driveway from work without even remembering the actual drive. 
We all have both good and bad habits. That's just our nature. 
Today, I want to discuss, how you can start reversing some of your bad habits related to eating and drinking. 
 
Before I tell you how to do it there are three absolutely necessary conditions for any successful habit reversal: 
1. You need to be READY to make a change. 
2. You need to be WILLING to make a change. 
2. You need to be ABLE to make the change. 
 
One of the worst habits, and hardest to break is the FOOD/DRINK = REWARD habit loop. 
 
If we think rewarding food is a friend, we are likely to pursue it.
If we think it's an enemy, you will turn from it with distance.
 
Changing habits requires making a critical perceptual shift which behavioral psychologists call counterconditioning. 
Our perception of the food stimulus directly influences our behavior in response to it. 
 
So if our perception now is: 
ICE CREAM = YUM, DELICIOUS, FUN
we need to be able to make a shift in our brains and start creating a new loop that looks more like this: 
 
ICE CREAM = YUCKY, TOO MUCH SUGAR & FAT >> MAKES ME PUT ON WEIGHT, KEEPS ME UP AT NIGHT 
 
The goal is to extinguish the learned associations that encourage us to pursue a reward in the form of sugar, fat, and salt, and instead to develop a new associations that turn us away from them. 
 
So how can we put this knowledge into practice? 
 
6 steps to reversing bad habits: 

Awareness - you first need to be aware of your bad habit, and have a conscious knowledge of all the triggers that are causing you to want to engage in a particular behavior. 


Develop competing behaviors - to resist the pull of the behavior, you need to develop and learn alternative responses that are incompatible with it. To compete successfully with old habits, this new competing behavior needs to be planned before you encounter a cue and needs to be as rewarding as your previous behavior. 


Think competing thoughts - you need to start formulating thoughts that compete with, and serve to quiet, the old ones. Instead of telling ourselves how good this donut is going to taste, we can start telling ourselves how yucky it is instead. Re-framing the situation is of utmost importance. 


Find the right kind of support - your support system cannot work against you, endorsing the type of behavior you are trying to reverse. Especially in the beginning of the habit reversal process, stay away from anybody who can cause you to relapse. Don't worry it's only temporary, till you get comfortable with your new habits and no longer feel urges for the bad one. 


Learn emotionally - you need to learning how to evaluate a familiar stimulus in a new way, developing negative associations. This goes back to developing that critical perceptual shift in your mind. 


Practice practice practice! 

 
Do you need help with getting rid of some of your worst habits?
 
Shoot me an e-mail I would love to help. 
  • 100
  • 2

What if we recharged ourselves as often as we did our phones? #thoughts #awareness #holisticunited #holisticgram
  • 23
  • 1
Holistic United is a “next-generation” social business platform developed for holistic professionals requiring custom solution tools and extended ongoing community and team support.
  • 59

#CollectiveEvolution #Empathy #DeepBreathing

5 MINUTES OF DEEP BREATHING PROVEN TO MAKE US MORE EMPATHETIC by Alexa Erickson. 
Read on:
  • 78
  • 2

Allow yourself to be a beginner. No one starts off being excellent. #motivation #inspiration #wisdom#health #exercise #nutrition #wellness #triadweightlossclinic
 
  • 24
  • 1
  • 3
The most difficult thing is the decision to act, the rest is merely tenacity - Amelia Earhart. #motivation #inspiration #wellness #health #triadweightlossclinic
  • 30
  • 3
What you do today can improve all your tomorrows.#truth #health #wellness #fitness #triadweightlossclinic
  • 24
  • 3
... or jump to: 2016
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There is only one thing that makes a dream impossible to achieve: the fear of failure - Paulo Coelho. #holisticunited #holisticgram #holisticquotes
  • 2
As I was thinking about writing this article, I was walking around various stores and supermarkets on empty stomach for about 2.5 hours.... 
I should have known better but hey, I thought it wouldn't take me so long to do what I was supposed to do, so I didn't come prepared. 
Lesson no.1 always... see more come prepared. 
Long story short, anything in sight that had TONS of sugar looked super tempting.
I also thought about stopping at Starbucks, Chipotle, Panera Bread, Bagel Man and a dozen of other places...about a hundred times...
When I was at CVS I almost bought multiple bags of M&M's (which I don't even like).... I had no idea they had so many flavors! 
 
Have you ever experienced anything like this? 
Experiencing temptation and trying to fight your way through it?
I'm sure you have. 
Today, I want to teach how to deal with temptations and urges and show you exactly how my own thought processing allowed me to come home without buying anything but Kombucha tea. 
 
Here are 3 steps in dealing with urges: 
1. Thought stopping & reframing - when you experience a cue, switch off the associated thought. No ambiguity, no maybes, no debates. Work on absolute and rigid responses to cues, that leave no room for doubt. 
How I did it? 
Whenever I had the urge (which was pretty much in every store I visited) to buy something from the junk food category I tried re-framing the situation. 
I actually replaced
CANDY (cue) = DELICIOUS (associated thought) 
with
CANDY  = MAKES ME FEEL LIKE CRAP 
or 
CANDY  = I DON'T EVEN LIKE THESE 
or 
CANDY = SUGAR CRUSH (I.E. NOT A HAPPY MONIKA)
 
2. Conditioning cues with negative associations - undercut the rewards value of food, and cool down the stimulus. 
How I did it? 
When I wanted to stop by Starbucks or Chipotle to get something for lunch I reminded myself that they use tons of fats, artificial ingredients and preservatives in their foods and that's not exactly what I like to put inside my body. 
 
3. Talking down the urge - "eating this food will satisfy me only for a bit", "eating this will make me feel bad and keep me trapped", "I will be happier if I don't eat this". 
 
How I did it? 
If I was still struggling with being tempted I told myself that I felt that hungry because I was also really thirsty. As soon as this hit me I bought myself a cold Kombucha Tea at Trader Joe's and everything started to make sense again. I no longer felt the urgency to eat right now and was able to come home and make myself healthy and satisfying lunch. 
  
I don't know if you've experienced this in your life but overeating, with its power to take us hostage, can be deeply demoralizing.
But when you gain the upper hand, by practicing the steps described above, the opposite effect can also occur.
The satisfaction of breaking the cycle that leads to the pursuit of unhealthy food can be reinforcing and it's own right.  
You will gain a new sense of competence and pride.  
Practice these 3 helpful steps and hopefully you will less tempted each time around. 
 
If you have any questions or comments please feel free to email me. 
  • 72
  • 2

It doesn't matter if you are a rose, or a lotus, or a marigold. What matters is that you are flowering - Osho. #holisticunited #holisticgram #holisticquotes
  • 42
  • 1
 
 
Healing all aspects of ourselves is necessary to find our ideal weight. We need to heal with natural food, regular exercise, a mindful presence, and the spiritual nourishment of self-compassion.
Here are 99 affirmations that can help with mindful weight loss. Use one of them, some of them, or... see more all of them!
Read More...
  • 48
  • 1
Increase your social media engagement with unique holistic quotes designed & tailored specifically for you and your brand.
I would love to help skyrocket your business & brand by providing you with...
* 100% royalty FREE images - my holistic quotes are designed using safe royalty free images.
*... see more Logo & Website included for FREE on the image quotes.
* UNIQUE DESIGNS - I will tailor the quotes to your brand & business.
* Focus on Engagement - get more shares, likes, comments and followers.
* 100% compatible with the latest size requirements for Social Media.
  • 23
  • 1 ratings
 

 
 
I have had migraines since I was 10 years old and they kept getting worse every year along with endometriosis and anemia. I have always had strong intuitive abilities and I became a health professional in order to discover the secret missing piece in the puzzle of my health and the health... see more of others. In 2012, I began to literally fall to the ground with gut cramps. By the end of 2015, I had tried 'everything under the sun' and was bedridden 4 days out of the week for 2 years and now also had dizziness and blurry vision. I prayed to God to help me or take me Home. I found the "Medical Medium: Secrets Behind Chronic and Mystery Illness and How to Finally Heal" book that same month and began to follow it immediately. One year later, in December of 2016, I was no longer bedridden for the first time in 3 years. I cannot even imagine where I would be now if it was not for this book. This information not only saved my life but saved me from unspeakable suffering. This is common sense wisdom that anyone can apply. The reason it works while nothing else worked for me is because it puts ALL the missing pieces of the health puzzle together AT THE SAME TIME - something no one else has been able to accomplish until now because science has not discovered these truths yet. The state of the liver, the amount of heavy metals, pesticides, medications and toxins in the body, the advancement of the viral infection, the aggressiveness of the viral strains one has, the unique blend of heavy metal alloys and toxins and the unique combinations of co-infections, the length of time one has been infected, one’s access to healing foods and supplements, the level of stress that has to be dealt with, and many other factors - all play a part in how long it takes for improvement and full recovery to be made. One of the most important things I learned from this illness is that we need to talk out loud to God and the Angels (even if we do not believe) and be patient and not be afraid to ask for help and to ask others to pray for us. Prayer works, just as practicing meditation, creativity and affirmations also work. They strengthen our spirit and soul and bring peace to our mind. I am sharing my story with you because there are millions in the world suffering from chronic illness. They all need someone to point their way to this knowledge. I want you to know that healing is possible and you can heal.I know that healing myself with this knowledge and helping others heal with it has always been my purpose in this life and my passion has been reignited after almost being extinguished. Thank you Anthony and Spirit. I now have the most powerful tool yet to do so - the Medical Medium knowledge. I now offer online support and guidance to those who have read the book and are ready to embark on or are already on this life changing journey. Contact me to learn more about the free irresistible offer I have right now and start transforming your life with small, easy, doable, specific steps customized just for you - for a limited time only.


 
  • 17
  • 1
  • 3
Live life as if everything is rigged in your favour! ~ #motivation #encouragement #inspiration #optimism #matrixrepatterning 
  • 12
  • 3
If it's still in your mind, it's worth taking the risk.#inspiration #motivation #matrixrepatterning
  • 11
  • 3
How you see yourself, is what matters most. #self #awareness #wellness #consciousness #matrixrepatterning
  • 8
  • 1
19 Jun 17
20887 Dalton Road, Georgina, ON, Canada
  • 53
  • 2
19 Jun 17
20887 Dalton Road, Georgina, ON, Canada
  • 53
  • 2
16 Jun 17
20887 Dalton Road, Georgina, ON, Canada
  • 55
  • 2
Not a day goes by that I don't see people posting on social media or emailing me about their new puppy or kitten (or adult dog and/or cat) having digestive issues.  The majority of these people have already taken the animal to a veterinarian (or several) and spent a lot of money on blood tests, fecal... see more tests, dewormers, antibiotics, medications, several different brands of pet food and/or expensive ingredients to make their own "home cooked" diet.  Sadly, all to no avail; the digestive issues continue. 
They are desperately looking for a way to help their pet be healthy again.  They are asking what brand of food others might recommend, or if supplements might be the answer and if so, which ones? 
The majority of people who email me  or request a consultation are the ones that have "tried everything" they have heard or been told to do.  My first question for them is:  "Have you considered feeding a raw diet? "
I get varied responses to that question but most of the responses are that they have not considered such a "drastic" thing until now and they ask me how feeding a raw diet could possibly help digestive issues in their dogs.
I guess I am still in awe of how many people can still believe feeding a processed pet food is feeding a proper diet to their companion animals.
Next time, in part 2 we will talk about "WHY" we should feed our pets raw food vs. processed pet food.
 
Interested in more in-depth information on proper nutrition for your dog or cat? Check out the  Carnivore Nutrition course at the American Council of Animal Naturopathy. 
 
 
DISCLAIMER The information contained on this post is education/information only. All information in this blog post, in articles or on The Whole Dog website, have been researched and reviewed for accuracy. However, they are not intended to be a substitute for diagnosis or "treatment" from a veterinarian or other qualified natural/holistic pet health professional. Dr. Jeannie Thomason and The Whole Dog does not assume any legal responsibility. 
copyright 2017
This article is the sole property of Dr Jeanette (Jeannie) Thomason and the American Council of Animal Naturopathy. It cannot be reproduced in any form whatsoever without the expressed written consent of the author.
  • 109
  • 2
People are creatures of habit. Our lives are filled with daily rituals that are set into motion as soon as we wake up.
Habits such as waking up at a certain time, brushing our teeth, getting dressed, taking medicine, making coffee, eating breakfast, going to the gym are all strongly engrained into... see more our brains.
They make our lives really efficient because they are performed on auto-pilot leaving our brain time & energy to solve more complicated tasks at hand such as dealing with a screaming baby. 
You realize how powerful habits are once you pull into your driveway from work without even remembering the actual drive. 
We all have both good and bad habits. That's just our nature. 
Today, I want to discuss, how you can start reversing some of your bad habits related to eating and drinking. 
 
Before I tell you how to do it there are three absolutely necessary conditions for any successful habit reversal: 
1. You need to be READY to make a change. 
2. You need to be WILLING to make a change. 
2. You need to be ABLE to make the change. 
 
One of the worst habits, and hardest to break is the FOOD/DRINK = REWARD habit loop. 
 
If we think rewarding food is a friend, we are likely to pursue it.
If we think it's an enemy, you will turn from it with distance.
 
Changing habits requires making a critical perceptual shift which behavioral psychologists call counterconditioning. 
Our perception of the food stimulus directly influences our behavior in response to it. 
 
So if our perception now is: 
ICE CREAM = YUM, DELICIOUS, FUN
we need to be able to make a shift in our brains and start creating a new loop that looks more like this: 
 
ICE CREAM = YUCKY, TOO MUCH SUGAR & FAT >> MAKES ME PUT ON WEIGHT, KEEPS ME UP AT NIGHT 
 
The goal is to extinguish the learned associations that encourage us to pursue a reward in the form of sugar, fat, and salt, and instead to develop a new associations that turn us away from them. 
 
So how can we put this knowledge into practice? 
 
6 steps to reversing bad habits: 

Awareness - you first need to be aware of your bad habit, and have a conscious knowledge of all the triggers that are causing you to want to engage in a particular behavior. 


Develop competing behaviors - to resist the pull of the behavior, you need to develop and learn alternative responses that are incompatible with it. To compete successfully with old habits, this new competing behavior needs to be planned before you encounter a cue and needs to be as rewarding as your previous behavior. 


Think competing thoughts - you need to start formulating thoughts that compete with, and serve to quiet, the old ones. Instead of telling ourselves how good this donut is going to taste, we can start telling ourselves how yucky it is instead. Re-framing the situation is of utmost importance. 


Find the right kind of support - your support system cannot work against you, endorsing the type of behavior you are trying to reverse. Especially in the beginning of the habit reversal process, stay away from anybody who can cause you to relapse. Don't worry it's only temporary, till you get comfortable with your new habits and no longer feel urges for the bad one. 


Learn emotionally - you need to learning how to evaluate a familiar stimulus in a new way, developing negative associations. This goes back to developing that critical perceptual shift in your mind. 


Practice practice practice! 

 
Do you need help with getting rid of some of your worst habits?
 
Shoot me an e-mail I would love to help. 
  • 100
  • 2

What if we recharged ourselves as often as we did our phones? #thoughts #awareness #holisticunited #holisticgram
  • 23
  • 1
Holistic United is a “next-generation” social business platform developed for holistic professionals requiring custom solution tools and extended ongoing community and team support.
  • 59

#CollectiveEvolution #Empathy #DeepBreathing

5 MINUTES OF DEEP BREATHING PROVEN TO MAKE US MORE EMPATHETIC by Alexa Erickson. 
Read on:
  • 78
  • 2

Allow yourself to be a beginner. No one starts off being excellent. #motivation #inspiration #wisdom#health #exercise #nutrition #wellness #triadweightlossclinic
 
  • 24
  • 1
  • 3
The most difficult thing is the decision to act, the rest is merely tenacity - Amelia Earhart. #motivation #inspiration #wellness #health #triadweightlossclinic
  • 30
  • 3
What you do today can improve all your tomorrows.#truth #health #wellness #fitness #triadweightlossclinic
  • 24
  • 3
... or jump to: 2016