Healthy Food

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Do you want to start eating healthier but you don’t know where to start or what to buy? Here’s a full list of ingredients you should always have at home!


Tips to Start Eating Healthier


Go for natural ingredients

Try to buy good ingredients, preferably biological and without GMOs (Genetically Modified Organisms).

In its right time

Buy seasonal fruits and vegetables. In this way, you can enjoy the full flavor of the food and are able to take better advantage of the quality/price ratio.

Too much isn’t always good

When you buy food, try to buy some things in bulk. In addition to being more economical and helping the environment by avoiding the packaging in plastic, you do not run the risk of buying food that can go bad.

What is local is good

Choose local markets instead of the big chains that only import food from abroad.

Good storing is essential

Keep some ingredients in glass jars (at home we recycle bottles of other products). It helps a lot in preserving, for example, dried fruits, oilseeds, leguminous plants, and even grains.


First Steps to Become Healthier

  1. Start by trying to replace, at least once a week, the main dish for lunch with a dish of grilled, sauteed or gratin vegetables. Gradually, increase the number of times;

  2. Try to include different fruits, vegetables and grains in your diet and slowly reduce the consumption of meat, eggs, milk and dairy products;
  3. Start consuming meat only every other day;
  4. Discover new ways to prepare different dishes and products. For example, vegan hamburgers, vegetable milks, protein pastes made from legumes, vegetable sauces for pasta. This prevents your food from being monotonous, tiring and colorless!

Things you Should Buy to Start Eating Healthier


Grains and Cereals


Brown, black and basmati rice










Oat flakes


Corn for popcorn



Legumes (dried)


Azuki, white and black beans








Lupin beans


Green and Black Olives (with water, garlic, aromatic herbs and unsalted)



For Sweets


Date jelly


Coconut jelly


Chocolate (min. 75%)


Cocoa powder (light)


Agar-agar powder


Sodium bicarbonate


Baking powder


Vanilla (pod and powder)




Whole Wheat Flour


Rice Flour


Corn Flour


Coconut Flour


Teff Flour


Cassava Flour


Chickpeas Flour







Linseed/ Flaxseed












Dry Fruits
















Coconut Shavings













Brazil nut


Sources of Fat, Oils, and Vinegars


Extra virgin olive oil


Coconut oil


Sesame oil


Chia oil


Linseed oil


Various oil pastes (peanut butter, almond butter, sesame butter, hazelnut butter, walnut butter, and cashew butter)


Cider vinegar


Balsamic vinegar




Coconut aminos (vegetable sauce rich in amino acids, vitamins, and minerals, soy sauce style, gluten-free, lactose-free and sodium-free)


Tamari sauce (soy sauce, without wheat)


Tomato Sauce


Himalayan pink salt


Nutritional yeast





Black pepper (grains)


Pink pepper (grains)




Cayenne pepper




Garlic powder






Turmeric (root)


Ginger (root and powder)


Cinnamon (stick and powder)





I dedicated an entirely separate post about superfoods. You can read more about Spirulina, Chlorella, Black Maca, Camu-Camu, Lucuma, Raw cocoa, Wheatgrass, Baobab, Acai, Moringa, Matcha, Dried seaweed (wakame) and Vegetable protein (rice, hemp, and peas) here.

Aromatic Herbs

















In the Fridge


Plant milks (almond, oat, coconut, rice, hazelnut)


Coconut and rice cream


Tofu of all kinds (smoked, with seaweed, creamy, and simple)


Fresh mushrooms


Vegan cheeses


Coconut yogurts




Spices like dijon mustard and cashew mayonnaise


Seasonal vegetables and vegetables of all colors (only those that need refrigeration or that are cut in portions)


Outside the Fridge










Roots (ginger, turmeric, beet, sweet potato, turnip, carrots, and cassava)


Seasonal fruits (bananas, apples, citrus fruits, etc.)


Seasonal vegetables and vegetables of all colors (fresh herbs, zucchini, pumpkin, peppers, etc.)


In the Freezer

Pre-cooked legumes
Vegan hamburgers and croquettes


Of all kinds, in dried herbs or ecological sachets

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Meditation can feel unfamiliar, not to mention mystical, too New Age and overly complicated. It did for me too, until it became a part of my self-development and spiritual growth! Learn what meditation is, how to meditate, the benefits of meditation and understand other tools that you can use to complement your practice, such as mantras, mudras, music or visualizations.


Meditation, the medicine of the mind

When it comes to meditation, a lot of people think ‘I don’t have time’, ‘I don’t know how’, ‘It’s not for me’, ‘I can’t clear my head’, ‘I am already too busy’, ‘I am not sure I’m doing it right’. It’s true, we live in a busy world that continues to get more frantic, more technology-focused and more distant from our true human nature. We are no longer able to understand what it means to be present in the moment. And for this reason alone, I believe meditation is more important than ever before!

What is meditation?

Let’s demystify this a little. In meditation, we are actually not trying to achieve or ‘do’ anything. Meditation is simply a state of ‘restful alertness’. Yes, there are many forms of meditation, but don’t be overwhelmed. You can start with simple techniques and, as you become accustomed to a regular practice, you can then expand with techniques of meditation that resonate with you. There is no right or wrong. This is about self-awareness and connectivity to your deeper consciousness. You can use meditation to bring yourself into a state of deep physical relaxation and inner awareness.

Meditation has become increasingly popular and even trendy in recent years, with more and more people turning to meditation for peace of mind. Ironically, technology has made meditation much more accessible can serve as a fantastic introduction to and way of experiencing some of the numerous benefits with Spotify meditation playlists or apps for guided meditation.

Meditation comes in all different shapes and sizes. There are hundreds of different types of meditation, including the below, so for sure there is a practice that will work for you:

  • Mantra-based meditation
  • Mindfulness meditation
  • Guided meditation
  • Sound meditation
  • Kundalini meditation
  • Zen meditation
  • Transcendental meditation (which became popular with The Beatles)
  • Vipassana meditation
  • Loving-kindness meditation
  • Yoga meditation
  • And so on!

We have on average 60,000-80,000 thoughts per day. If you go on the premise that through meditation you will be able to stop all thoughts altogether, you are headed to an impossible task! So much of the noise in our minds is generated by our own internal dialogue, impressions of past memories and anxieties about the future. The aim is not to force the mind to be quiet but to connect to the stillness that already resides within. This is our happy place, the place of higher awareness. The home of love, compassion, empathy and joy.

Why should you meditate?

The more you believe that your mind cannot be calm and that meditation is a waste of time, the more I say you probably need it. People have been meditating for thousands of years to expand awareness and stay in the present moment. One thing is for sure: our minds have become more frenzied than ever before, and we can sometimes lose control of our emotions.

Meditation helps us to regain control over our emotions and nerves by quieting the mind. Through meditation, you can start to reduce the number of thoughts that take over your day. Over time, you will be able to reduce negative emotions such as fear, grief, anger, greed and jealousy, which trigger the release of stress hormones that can affect your physical health as well. Connecting to your consciousness and deepening your intuition helps when you are trying to make healthy dietary and lifestyle choices.

How to meditate

Setting up the right environment will enhance the clarity and focus of your mind during the practice of meditation. Set up your space so that it is clean, clutter-free, noise-free, with plenty of ventilation so that fresh air is able to enter the room. Keep some comfort provisions, such as cushions and blankets, nearby in case you need extra support, padding, and warmth.

When you practice meditation, you should sit in a comfortable position, ideally seated on the floor or on a chair, with the spine erect, chest open and the focus on your breath. If you want, start by doing some breathing exercises (pranayama) to put you in the zone for meditation.


Place your hands on your legs or knees, palms facing up. Close your eyes and start to deepen your breath. Bring your awareness to your breath and keep your focus on the rise and fall of your chest area as you gently breathe in and out. Start by counting to 4 while you are breathing in and again counting to 4 while you are breathing out. When you feel relaxed, just be gentle and start to breathe normally again. Continue for as long as you can – up to 20 minutes ideally. If you want, you can use other tools to complement your practice, such as music, mantras, mudras or visualizations as focal points. Thoughts will come in. As soon as you witness them, release them and try to focus again on your breath, music, mantra, mudra or visualization.

What are mudras

The hand postures are known as mudras. These can influence your mind, body and mood. They are used particularly in worship and rituals in the Hindu, Buddhist, Christian and other faiths and are also used in many cultures to greet people.

In the UK, for example, people greet each other by shaking hands, in Europe you kiss each other’s cheeks and in India you place both hands together in prayer (anjali mudra), bow the head and say ‘Namaste’. This mudra with the word ‘Namaste’ translates as ‘The divinity in me bows to the divinity in you’, as a way of being welcoming and respectful to all. While preserving your personal energy, prayer hands help you to connect both the right and left side of the brain at the same time, representing unification. In Yoga, this gesture serves as an ‘offering’ of yourself as you commit to your practice.  Prayer hands focus your awareness on the spiritual heart center in your chest.

Mudras can be used as a focal point in meditation. These hand gestures have been used in the East for thousands of years, not only as a way of connecting to your higher self and channeling energy in meditation, but also as a way to heal physical ailments, improve clarity and concentration, and encourage love and compassion.

finger elements

We are composed of 5 elements and each finger represents one of those elements. The thumb represents fire (agni), the index finger represents air (vayu), the middle finger represents ether (akash), the ring finger represents earth (prithvi) and the little finger represents water (jala). Since all problems and diseases are caused by an imbalance in one (or several) element(s), you can use mudras to channel the flow of prana through your fingers and balance those elements.

Types of Mudras

Gyan Mudra

gyan mudra

This mudra stimulates the root chakra and is grounding. Calms and improves concentration.

Vayu Mudra


This mudra helps prevent problems such as gas, sciatica, gout and rheumatism.

Akash Mudra

akash Mudra

This mudra increases the space within body and mind. Increases intuitive power and alertness. It is beneficial for bone diseases, ear pain and toothache.

Prana Mudra

prana mudra

This mudra gives energy, reduces fatigue and nervousness. It calms you, brings inner stability and improves vision.

Prithvi Mudra

prithvi mudra

This mudra increases heat, energy and strength in the body.

Jala Mudra

jala mudra

This mudra increases and restores water balance in the body. It helps reduce dryness in the skin and congestion in the lungs.

What are mantras

Faith-based healing is real and there are cases all over the world. In our hour of need, when all else fails, many of us turn to prayer as a request for help and assistance from a higher source. Prayer helps to restore a sense of hope and comfort and helps us ‘feel’ better.

It doesn’t matter your faith, religion or belief structure. What is important is that you understand that words carry power, both internally and externally, and what we believe becomes our reality. It is the placebo effect. Praying or saying mantras is a way to communicate with your consciousness.

Mantras are energetic sound vibrations, and they can enhance the benefits of meditation. Man is the root of manas, meaning ‘the mind’ or ‘to think’, and tra is a suffix that means ‘tool’ or instrument, so mantra literally means the tool for the mind.

Mantras are sounds that produce vibrations within your body as you chant. This chanting connects you to your ‘higher self’ and to the universe. Mantras are a great tool to calm the mind in meditation. This powerful technique of sound channeling can also influence deep-seated emotional patterns, exercise, increase the strength of the mental faculties, open your intuition and increase your awareness.

Types of Mantras


Related to the earth, root chakra and adrenals. It brings groundedness, contentment, and stability.


Related to water, sacral chakra and reproductive glands. It encourages willpower.


Related to fire, the solar plexus and the pancreas. It gives power of movement and direction.


Related to air, the heart center and thymus. It gives space and force.


Related to ether, the throat chakra, and the thyroid.


Related to the third eye chakra, and the pituitary gland.


Related to the crown chakra, the center of consciousness and pineal gland.


Mantras are a great technique to incorporate with the practice of meditation, as the vibration generated can help balance the seven chakras and the five elements. These mantras stimulate positive energy and healing for their associated organs, chakras and elements.

Bullet Journal


 Thinking of starting a bullet journal? You’ve come to the right place! Here you’ll learn what a bullet journal is, why you need one and some cool ideas to be creative and adjust your bullet journal to your needs!


What is a bullet journal?

Thanks to Instagram — and mounting stress levels — millions of people have ditched their basic planners for a bullet journal and consider this method the best way to plan, reflect, and meditate. And while for some people this is just a journal full of confusing symbols and shorthand, it’s actually a mindfulness practice disguised as a productivity system.

Equal parts day planner, diary, and written meditation, bullet journaling turns the chaos of coordinating your life into a streamlined system that helps you be more productive and reach your personal and professional goals. With sections to log your daily to-do’s, monthly calendar, notes, long-term wants and more, your bullet journal is customized to your life and your needs.

By updating it daily, you learn how to get rid of things that are distracting you and add things you care about. But it’s really built with you in mind: the only thing that the bullet journal needs to be is effective, and how it can best serve its author is entirely up to them. Customize your bullet journal by selecting symbols that are easy for you to understand and creating sections (called “collections”) that align with your long and short-term goals such as a fertility tracker, fitness log, diary, and more.

And for everyone who’s panicking about their art skills, a bullet journal is always about function over form. And to be very clear about that, form can mean sloppy or beautiful. It doesn’t matter what your bullet journal looks like. It’s about how it makes you feel, and how effective it is in moving you towards the things that matter to you.

That’s where the mindfulness connection comes in. Unlike traditional organizers and planners, this method encourages authors to examine how their goals, tasks, and responsibilities make them feel. Instead of a standard checklist, bullet journaling requires daily, monthly, and yearly reflections along with bullet points and asterisks galore.


A bullet journal is good for…

  • People who have a million little to-do lists floating around
  • People who like pen and paper to-do lists
  • People who are into goal-setting and habit tracking
  • People who like stationery, journaling, scrapbooking, beautiful pens, etc.
  • People who really love planners
  • People who want to really love planners, or who want to be more organized
  • People who would really like to keep a journal/diary but are having trouble sticking with the habit


What tools do I need?

  • An A5 dotted notebook
  • Pen (Micron fineliners)
  • Fine point markets
  • Calendar stickers
  • Washi tape sets
  • Stencil sets


How do I start bullet journaling?

Ask yourself: what do you want the bullet journal to do for you? Once you have a general idea, build a system that suits your needs and art skills. If you’re overwhelmed about the flexible format, start with a monthly log where you can prioritize responsibilities to meet monthly goals. From there, flesh it out with a daily log.



This section is at the front of your notebook and serves as a table of contents with page numbers to different collections and a symbol key that you update as you go.

Future Log:

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This four-page spread is a year-at-a-glance calendar with future events, goals, and long-term tasks. Add birthdays, travel plans, and major holidays.

Monthly Log:

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This two-page spread includes a calendar with a bird’s-eye view of the month and a task page with things you want to tackle during the month. You can also add other monthly tracking pages (“modules”) including a food, fitness, finance, or book log.

Many bullet journalers have at least two pages devoted to the big-picture view of each month: a monthly calendar page, and a monthly tasks page:

Calendar Page: Use this to write down your events and/or add a note of what happened. The calendar is laid out this way to give you enough space to write a short snippet of events you may have going on and also to note anything you may wish to remember. This will allow you to get a snapshot of what happened.

Task Page: This list consists of tasks you want to get done this month and tasks from last month that you migrated.

Daily Log:

image-asset (3)

This is your day-to-day to-do list.


Which other collections can  I create?

Collections are a group of related ideas. Every single page in the Bullet Journal is by definition considered a collection. This includes the monthly log, daily log, future log, and any page you give a topic to. You can make a list of anything! Here are some suggestions.


List of things you like:

It can be, for example, a list of songs you like. If you recall, in the Daily Log there are these songs with a Note Bullet, that were then migrated to a Collection to keep them in one place, as per the Bullet Journal guidelines when you find yourself writing down the same kind of idea over and again in your Daily Logs.

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Gratitude Log:

Collections can be logs of some kind. Here is a gratitude log to write down 3 things you are thankful for each night, seeing them all in one place makes my heart happy.

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Log & Tracker:

Another idea for a collection can be a log & tracker – to write down, for example, notes about how you feel after your daily run.

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Goal Plans:

Goal plans are fun to create with a bullet journal. You can write about your plan, including your motivation, S.M.A.R.T. game plan, and color-code it to connect the ideas on how you would follow-through.

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You can also create a tracker as a system to help you reach your goals and complement your plan. A tracker is the perfect thing to help you reach your aims! Here’s a week-by-week tracker related to the goal plan from the last photo.

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Sometimes you just want to turn the page and sketch. Simply make an entry in your index called, “Sketches: 22, 45-49,…” and add to it to keep track of your collections that span across several pages.

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There are many, many other forms and types of collections I’m sure you could come up with! It’s a notebook, first and foremost, and the blank page is a canvas to create anything you wish!


Bullets and Signifiers in Bullet Journaling

While you should create a key that fits your needs, you can use the following symbols as an example to create consistency:


Of course you can choose to create your own Bullets and Signifiers as you see fit. It’s your call!

Putting the pieces together

  • When you create a collection, you add it to the index;

  • You use bullets & signifiers to the left of the bullet points as needed;

  • You migrate tasks between collections as needed on a monthly basis. At the end of the month, look over through all of your collections (this includes the monthly and daily logs) to assess whether they are worth doing. If they are worth doing, Migrate them to the new Monthly Log. If they are not worth doing then cross them out, remove the noise. If they are worth doing, but at some other point in time, schedule them in the future log (either in a specific month or in a blank future log page).


Design Ideas for your Bullet Journal Collections


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If you have no idea what cross stitching is, it’s a type of needlework that uses small x-shaped stitches to create intricate works of art. It has been around for ages, and it is one of the easiest forms of hand embroidery to learn.

Want to try it but don’t know where to start from? This article is here to help you.

Materials you need for cross stitch

If you are new to cross stitch you might wonder what are the best supplies for cross stitch. Below is a list of the essential things you need to cross stitch:

  • Cross Stitch Fabric (most projects are made on Aida or Evenweave Linen fabric)
  • A Cross Stitch Pattern (you can check Pinterest for ideas)
  • An Embroidery Needle (the size will depend on the fabric, but 24 should be OK)
  • Embroidery Floss (after you select the pattern you want to copy, you can check the color codes that you will need to use for that project)
  • Embroidery Hoop (this is optional, but the hoop helps to keep the fabric stretched and you finish stitching you will have your work directly framed in the hoop)

Beginners Tips

First important tip is: start in the middle of your fabric! It’s easier and this way you make sure you have plenty of room for your work. You can quickly find the center by folding your fabric two times double.

Then thread your needle just as you would a needle for hand sewing. Don’t make a knot in the tail end. You will stitch over the tail as you work to secure it without needing a knot. Another important thing is to aim for an even tension on your stitches. Don’t pull too hard as they will warp the fabric, and don’t leave them to loose so they will look sloppy.

One annoying thing about cross stitching is that the embroidery floss tends to get twisted as you stitch. Every once in a while, let your needle hang freely to let the thread unwind.

Also very important: do not forget the backside of your project. Don’t make it look too messy just because no one is going to look at it. Avoid making long jumps because they might show through the openings on the front. When you have to skip more then 4 blank pixels, I recommend that you secure your floss and start with a new thread.

And finally, be consistent in your stitching. The first line of your cross should always be leaning in the same way. It doesn’t matter if you start your cross stitch going ‘////’ or ‘\\\\’ as long as you are consistent with this pattern over the entirety of your project.

How to make a basic cross stitch

Our golden tip for making perfect cross stitches is to start making all the first legs of your cross stitches as per your cross stitch pattern.

After that you can easily stitch the second leg without having to look at your pattern.

Cross stitching projects for beginners

Years ago, I found this cute Garfield pattern online and decided to give it a try. This was my first cross stitching project and it came out really nice. I bought the materials I needed and just went for it! I found out that cross stitching is actually quite relaxing.

Then, years later, as a gift to my boyfriend, I decided to do a cute little panda (as his nickname used to be ‘Panda’).

For this one I bought a kit with all the materials included. I didn’t have time to finish the background of this one, as I had to give this on a specific date, but I think it still looks cute anyways!

Over time cross stitch hasn’t really had the recognition it deserves. It is actually quite fun, relaxing and a bit of a secret talent to have. There is no such as getting bored when you can take your little cross stitch kit with you wherever you go.

Fear not, because all though a finished cross stitch project looks super fancy and detailed, it is actually really easy to pick up. Give it a try and be surprised!


Gym Exercises

Gym Exercises

I used to be very sedentary. I pretty much always had a car during my adult years and started being really lazy because of it. However, since I started dating Alejandro a couple of years ago, he made me change.

He is super fit and into exercising and eating healthy. He goes to the gym like 4-5 times/ week and he plays football as well. I remember that he pushed me into signing up to the gym back in Jan 2018. I’ve been going non-stop ever since. Some weeks more, some weeks less, but I learned to integrate that into my weekly routine and I feel much better now.

In the beginning, I had no idea what I was doing, but Alejandro helped me and taught me to do things right and improve my posture. Pinterest was also one of my great allies. If you just joined a gym and you feel lost surrounded by fit people who seem to know exactly what they are doing, don’t worry! Soon you can be one of those people as well.

Below are lists of simple exercises you can do if you’re just starting out.

Stretching Exercises

It is very important that you always start by doing some stretching exercises. These exercises reduce muscle tension and increase your range of motion. Stretching is very important to avoid pain and muscle strains, as you prepare your body for the exercises that come next.

Legs & Butt Exercises

These are the exercises I do more often. If you’re a girl, it is normal that you focus your attention on your lower body: legs and butt.

Upper Body Exercises

Even though I do leg exercises most of the time, sometimes I need to change it up a bit and I work on my upper body: arms, chest, back. Since I don’t do it often, I don’t have a lot of strength in my arms, so I use light weights: 3-4 kgs usually.

Abs Exercises

Usually, I finish up my exercise routine with 7-10 min of cardio (treadmill, bike or step). However, at least once a week I try to finish my exercise with some abs instead of cardio.

I used to hate doing abs because your tummy will hurt for a couple of days if you don’t do it often. But with time I saw the importance of doing it, as I was usually doing just leg exercises and felt that even though my legs were getting toned, my belly was still flaccid. My goal is for every area to be balanced.

So these are the exercises I do when I go to the gym. If you don’t do any type of exercise, remember: exercising makes you happier, relaxes you, gets you in shape and gives you more energy! Do something today 🙂


Beer Caps

Beer Caps

What is it about bottle caps that makes them so intriguing? Maybe it’s the fact that they are little souvenirs of our favorite drinks. Or it could be their compact size & ready availability make them easy to collect.

It’s time you get your bottle cap collection out, and turn them into something beautiful. Even simple beer cap crafts, when skillfully executed, turn into nice DIY projects.

Fridge Magnets

One cool idea is to create and decorate fridge magnets using beer caps. You need to resize some images you like so they fit the interior of the caps and print them out. Use puff paints or glitter to decorate the caps. Once you’re done with painting, you can use a two-part resin called Envirotex Lite in the cap covering all the paint. Lastly, glue a magnet on!


Picture Frame

Using a similar concept, you can print out pictures of you and your boyfriend/girlfriend, fit them inside beer caps and place them in a picture frame. You can add some initials or special dates to create some variety. This can be a nice Valentine’s Day gift idea!


Christmas Ornaments

It’s Christmas time! If you think Christmas ornaments are too expensive, why not make them yourself? Beer caps can look pretty cool on a Christmas tree! All you need is some rope and lots of imagination!


If you have a love for bottled beer and DIY projects, then making a beer bottle cap table is likely going to be right up your alley. It’s functional, unique and a fairly easy project if you know what you’re doing. If you have a bar or pub, this can also be an interesting addition to the decoration of your space.


Chalkboard Edges

Another nice idea if you have a bar or pub is to write the menu specials or funny quotes on a chalkboard with edges decorated with beer caps.


Wind Chime

Wind chimes are commonly used to maximize the flow of chi or life’s energy. Try creating your own wind chime with beer caps. You haven’t heard true music until you’ve experienced the delicate clankity-clank of metal slapping together in the breeze.



If you enjoy reading a book and have the bad habit of folding the edge of the page to know where you stop, try creating an original bookmark with a paper clip. Know any avid readers? They might appreciate this bookmark as well.


Mini Statues

If you are really crafty, you can give it a try and make some small statues with beer caps. As you spend 8 hours a day at your desk, these little statues will help you daydream about your favorite pass times.