Mediterranean Diet Guidlines

• Eat your veggies and fruits — and switch to whole grains. An abundance and variety of plant foods should make up the majority of your meals. Strive for seven to 10 servings a day of veggies and fruits. Switch to whole-grain bread and cereal, and begin to eat more whole-gain rice and pasta products.
• Go nuts. Keep almonds, cashews, pistachios and walnuts on hand for a quick snack. Choose natural peanut butter, rather than the kind with hydrogenated fat added. Try tahini (blended sesame seeds) as a dip or spread for bread.
• Pass on the butter. Try olive or canola oil as a healthy replacement for butter or margarine. Use it in cooking. Dip bread in flavored olive oil or lightly spread it on whole-grain bread for a tasty alternative to butter. Or try tahini as a dip or spread.
• Spice it up. Herbs and spices make food tasty and are also rich in health-promoting substances. Season your meals with herbs and spices rather than salt.
• Go fish. Eat fish once or twice a week. Fresh or water-packed tuna, salmon, trout, mackerel and herring are healthy choices. Grilled fish tastes good and requires little cleanup. Avoid fried fish, unless it's sauteed in a small amount of canola oil.
• Rein in the red meat. Substitute fish and poultry for red meat. When eaten, make sure it's lean and keep portions small (about the size of a deck of cards). Also avoid sausage, bacon and other high-fat meats.
• Choose low-fat dairy. Limit higher fat dairy products such as whole or 2 percent milk, cheese and ice cream. Switch to skim milk, fat-free yogurt and low-fat cheese.
• Raise a glass to healthy eating. If it's OK with your doctor, have a glass of wine at dinner. If you don't drink alcohol, you don't need to start. Drinking purple grape juice may be an alternative to wine.

Shell Stitch Beanie

Hook-Size G Crochet Hook
Yarn-4-ply worsted weight
Size Estimate - 22 inches around

Abbreviations
SH = Shell
DC = Double Crochet
CH = Chain
MC = Magic Circle

I am providing two starts for the cap. You can pick which one you want to use.
Start 1: Magic Circle for starting loop.
Start 2: Chain 7, join

Round 1: CH 1, *SC in starting loop. SH of 5 DC in loop, complete 4 times from *, join in beginning SC. (4 Shells)

This next round is preparing for the shell increases. It takes two rounds to complete an increase for shells.
Round 2: SL ST to 3rd DC, CH 1, *SC in same ST, (this will be an increase shell)SH- 3DC, CH 1, 3 DC. SC in 3rd DC, complete 4 times from *, join in beg SC. (This is the first part of the shell increase, you will have 4 shells with 3DC,CH 1, 3 DC in each shell. There will be 4 more shells added to each chain 1 space in the next round.)

Round 3: SL ST to 2nd DC, CH 1,*SC in 2nd DC, SH of 5 DC in CH 1 space, SC in 2nd DC, SH of 5 DC in the next SC, Complete 4 times from *, join in beg SC. (This is the second part of the shell increase. When this round is complete, there will be 8 full shells with 5 double crochet each)
Round 4: SL ST to 3rd DC, CH 1 *SC in DC, SH-5 DC in the next SC, Complete 8 times total from*, join in beg SC. (This is just a normal round of shells. You will have 8 shells with 5 DC in each shell)

Round 5: SL ST to 3rd DC, CH 1, *SC in DC, SH-3DC, CH 1, 3DC in next SC. SC in 3rd DC. SH-5DC in next SC. Complete 4 times from*, join in beg SC. (First part of the increase. There will be 4 shells of 3DC, CH 1, 3 DC. There will be 4 shells of 5 DC. 8 Shells all together.)

The hat will take on the shape of a square at this point. This is normal for the previous and next round.

Round 6: SL ST to 2rd DC, CH 1, * SC in 2nd DC, SH-5 DC in CH 1. SC in 2 DC. SH-5 DC in next SC, SC in 3rd DC, SH-5 DC in next SC. Complete 4 times from *, join in beg SC. (Second part of the increase. There will be 12 shells total, with 5 DC in each shell) in the next SC.


After this there are no more increase rounds. The hat will shape into a hat even though it may not look like it at this point.

Round 7-17: SL ST to 3rd DC, CH 1 *SC in DC, SH-5 DC in the next SC, Complete 12 times total from*, join in beg SC. ( You will have 12 shells with 5 DC in each shell for the remainder of the hat)

BITCK

Dash Cam Saves The Day! Sitting at a red light....minding our own business....when the local BITCK drives by. Red spray paint scribbled in an angry manner....and the H looked like a K. Full screen so you can see the car and volume on to hear Cass' reaction.

cake surprise

iPhone photos back up - 2013 to 2015

 

 

 

 

 

 

 

 

Texas Avenue Makers Fair