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A One-Week Healthy Lunch Plan For New Moms

May 10, 2026 By: deannacomment

This is a one-week healthy lunch plan for new moms, complete with ingredients and instructions.

Day 1: Chicken And Avocado Wrap
Why It Is Great: It has protein, healthy fats, and fiber to help keep your energy steady

Ingredients

  • 1 whole wheat tortilla
  • 1 cup cooked shredded chicken
  • 1/2 avocado, sliced or mashed
  • 1/2 cup baby spinach
  • 1/4 cup shredded carrots
  • 2 tablespoons hummus or plain Greek yogurt
  • pinch of salt and pepper

Instructions

  1. Spread hummus or Greek yogurt over the tortilla.
  2. Add chicken, avocado, spinach, and carrots.
  3. Sprinkle with salt and pepper, roll tightly, and slice in half.

Day 2: Quinoa Veggie Bowl With Feta
Why It Is Great: You get iron, fiber, and protein all in one bowl.

Ingredients

  • 1 cup cooked quinoa
  • 1/2 cup chickpeas, drained and rinsed
  • 1/2 cup cucumber, chopped
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup crumbled feta cheese
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • salt and pepper to taste

Instructions

  1. Add quinoa, chickpeas, cucumber, tomatoes, and feta to a bowl.
  2. Drizzle with olive oil and lemon juice.
  3. Toss and season with salt and pepper.

Day 3: Turkey And Sweet Potato Lunch Plate
Why It Is Great: It supports postpartum recovery with protein, complex carbs, and vitamin A.

Ingredients

  • 1 medium cooked sweet potato
  • 3 to 4 ounces sliced turkey breast
  • 1 cup steamed green beans or broccoli
  • 1 teaspoon butter or olive oil
  • pinch of salt, pepper, and cinnamon

Instructions

  1. Split open the sweet potato and add butter or olive oil, plus a little cinnamon if you like.
  2. Serve with turkey slices and steamed vegetables on the side.

Day 4: Salmon Salad Toast
Why It Is Great: It gives you omega-3 fats, protein, and nutrients that support your brain

Ingredients

  • 1 can salmon, drained
  • 1 tablespoon plain Greek yogurt
  • 1 teaspoon dijon mustard
  • 1 teaspoon lemon juice
  • 1 tablespoon chopped celery
  • 2 slices whole-grain bread, toasted
  • baby greens or tomato slices, optional

Instructions

  1. Mix salmon with Greek yogurt, mustard, lemon juice, and celery.
  2. Spoon onto toast and top with greens or tomato if using.

Day 5: Lentil Soup And Crackers
Why It Is Great: It is easy, comforting, and full of fiber and plant protein.

Ingredients

  • 1 1/2 cups lentil soup, homemade or low-sodium store-bought
  • 4 to 6 whole-grain crackers
  • a side of fruit or a boiled egg, optional

Instructions

  1. Heat the soup and serve with crackers.
  2. Add fruit or a boiled egg on the side if you need a bigger lunch.

Day 6: Egg And Veggie Rice Bowl
Why It Is Great: It is quick, budget-friendly, and a great way to use up leftovers.

Ingredients

  • 1 cup cooked brown rice
  • 2 eggs
  • 1 cup mixed vegetables, fresh or frozen
  • 1 teaspoon olive oil or sesame oil
  • 1 teaspoon low-sodium soy sauce
  • sliced avocado or sesame seeds, optional

Instructions

  1. Heat oil in a skillet, then cook the vegetables until tender.
  2. Scramble or fry the eggs.
  3. Place rice in a bowl, top with vegetables and eggs, and drizzle with soy sauce.

Day 7: Greek Yogurt Chicken Salad
Why It Is Great: It is high in protein and easy to make ahead of time.

Ingredients

  • 1 cup cooked chopped chicken
  • 2 tablespoons plain Greek yogurt
  • 1 tablespoon diced apple or grapes
  • 1 tablespoon chopped celery
  • 1 tablespoon chopped walnuts or pecans
  • salt and pepper to taste
  • lettuce leaves, whole-grain bread, or crackers for serving

Instructions

  1. Mix chicken with Greek yogurt, apples or grapes, celery, and nuts in a bowl.
  2. Season with salt and pepper.
  3. Serve in lettuce leaves, on bread, or with crackers.

A One-Week Healthy Breakfast Plan For New Moms

May 5, 2026 By: deannacomment

This is a one-week healthy breakfast plan for new moms, complete with ingredients and instructions.

Day 1: Overnight Oats With Berries And Chia
Why It Is Great: You can make it the night before, so your tired self will thank you in the morning.

Ingredients

  • 1/2 cup rolled oats
  • 3/4 cup milk or fortified unsweetened plant milk
  • 1/4 cup plain Greek yogurt
  • 1 tablespoon chia seeds
  • 1/2 teaspoon cinnamon
  • 1/2 cup mixed berries
  • 1 teaspoon honey or maple syrup, optional
  • 1 tablespoon chopped walnuts or almonds

Instructions

  1. In a jar or container, mix oats, milk, yogurt, chia seeds, and cinnamon.
  2. Stir in honey or maple syrup if using.
  3. Cover and refrigerate overnight.
  4. In the morning, top with berries and nuts.

Day 2: Veggie Egg Muffins With Whole-Grain Toast
Why It Is Great: It is high in protein, easy to make in batches, and you can eat it with one hand while holding your baby.

Ingredients

  • 6 eggs
  • 1/4 cup milk
  • 1/2 cup chopped spinach
  • 1/4 cup diced bell pepper
  • 1/4 cup chopped tomatoes
  • 1/4 cup shredded cheese, optional
  • salt and pepper to taste
  • 4 slices whole-grain toast
  • butter, avocado, or hummus for toast, optional

Instructions

  1. Preheat oven to 375°F.
  2. Whisk eggs and milk in a bowl.
  3. Stir in spinach, bell pepper, tomatoes, cheese, salt, and pepper.
  4. Pour into a greased muffin tin, filling each cup about 3/4 full.
  5. Bake for 18–20 minutes until set.
  6. Serve 2 egg muffins with whole-grain toast.

Day 3: Greek Yogurt Parfait With Fruit And Granola
Why It Is Great: It is quick, filling, and feels a little special, even on busy mornings

Ingredients

  • 1 cup plain Greek yogurt
  • 1/2 cup sliced strawberries or blueberries
  • 1/4 cup granola
  • 1 tablespoon pumpkin seeds or sunflower seeds
  • 1 teaspoon honey
  • 1 tablespoon nut butter, optional

Instructions

  1. Spoon half the yogurt into a bowl or glass.
  2. Add half the fruit and granola.
  3. Repeat layers.
  4. Top with seeds and drizzle with honey.
  5. Add nut butter on top or on the side if desired.

Day 4: Avocado Toast With Egg
Why It Is Great: It is balanced, satisfying, and quick to make

Ingredients

  • 2 slices whole-grain bread
  • 1/2 ripe avocado
  • 2 eggs
  • salt and pepper
  • red pepper flakes, optional
  • lemon juice, optional
  • a few tomato slices, optional

Instructions

  1. Toast the bread.
  2. Mash avocado with a pinch of salt, pepper, and a little lemon juice if using.
  3. Cook eggs your favorite way: fried, scrambled, poached, or hard-boiled.
  4. Spread avocado on toast and top with egg.
  5. Add tomato slices or red pepper flakes if you like.

Day 5: Peanut Butter Banana Smoothie
Why It Is Great: Perfect for mornings when you want something easy to drink

Ingredients

  • 1 banana
  • 1 tablespoon peanut butter or almond butter
  • 3/4 cup milk or fortified plant milk
  • 1/2 cup plain Greek yogurt
  • 1/4 cup rolled oats
  • 1/2 teaspoon cinnamon
  • 1 teaspoon flaxseed, optional
  • ice cubes, optional

Instructions

  1. Add all ingredients to a blender.
  2. Blend until smooth.
  3. Pour into a cup and drink immediately.

To make it more filling, add a boiled egg or a slice of whole-grain toast on the side.

Day 6: Cottage Cheese Bowl With Fruit And Nuts
Why It Is Great: It is full of protein and requires almost no cooking

Ingredients

  • 1 cup cottage cheese
  • 1/2 cup pineapple, peaches, or berries
  • 1 tablespoon chopped pecans or walnuts
  • 1 tablespoon chia seeds or ground flaxseed
  • 1 teaspoon honey
  • cinnamon, optional

Instructions

  1. Spoon cottage cheese into a bowl.
  2. Top with fruit, nuts, and seeds.
  3. Drizzle with honey and sprinkle with cinnamon if desired.

Day 7: Oatmeal With Apple, Cinnamon, And Almond Butter
Why It Is Great: It is warm, comforting, and great for those mornings that seem to last forever.

Ingredients

  • 1/2 cup rolled oats
  • 1 cup milk or water
  • 1/2 apple, diced
  • 1/2 teaspoon cinnamon
  • 1 tablespoon almond butter or peanut butter
  • 1 tablespoon raisins, optional
  • 1 tablespoon chopped nuts

Instructions

  1. Add oats, milk or water, diced apple, and cinnamon to a pot or microwave-safe bowl.
  2. Cook until oats are soft, about 5 minutes on the stove or 2–3 minutes in the microwave.
  3. Stir in almond butter.
  4. Top with raisins and nuts.

They Tried To Organize My Pantry. I Suggested They Move Out.

April 30, 2026 By: deannacomment

The other morning, I embarrassingly thought I was actually in charge of my own home.

I finally sat down with a hot coffee. No one was asking me where their wallet, charger, water bottle, or even their will to live had gone. For a moment, I felt like I was thriving.

Then my teenager walked into the living room and said, “Before you get upset…”

That is always a fun sentence. So relaxing. It ranks right up there with “We need to talk” and “I heard a weird noise from the car.”

I said, “I’m already upset, and I do not even know why yet. Go on.”

Apparently, one of my older kids decided to “organize” the pantry.

I know what you are probably thinking: how helpful, how mature, what a blessing to have grown kids taking initiative.

But what actually happened was every item from the pantry ended up spread all over my kitchen, like we were preparing for a low-budget game show called Extreme Couponing: Emotional Breakdown Edition.

There were canned goods on the counter, pasta on the table, snacks on the floor, and at least three jars of something nobody here has ever eaten, but someone still bought. I found five open boxes of crackers, four bottles of the same barbecue sauce, and one can of pumpkin purée that had survived for years.

And the kid who started this? Gone.

Vanished.

Apparently, he left to get “organizing supplies,” which is interesting since nothing has actually been put away yet.

So I stood in my kitchen, looking at everything from my pantry laid out like a museum exhibit called Motherhood And The Slow Loss Of Control.

Then, as if they sensed trouble, the rest of the kids started drifting in.

One said, “You should put the snacks where people can see them.”

Oh, should I? So you mean it would be easier for you to eat them all in one day and then text me, “Do we have any snacks?”

Another said, “We should make zones.”

Great idea. Let us make a zone for things nobody finishes, another for things nobody puts back, and a special spot for “Ingredients Purchased For One Recipe In 2020.”

My teenager, who is especially good at stepping over problems, looked around and said, “Honestly, the system before was not working.”

I’m sorry, you mean the system where food just stayed on the shelves? That system?

Please, tell me more, kid who cannot find ketchup unless it is right in front of you with a spotlight on it.

And just to keep things interesting, the original organizer finally came back, looked at the mess he had made, and said, “Wow. This is overwhelming.”

Yes, it is overwhelming – for me. Welcome to my world.

So I spent the next hour putting the pantry back together, all while being watched by people who have never once replaced the kitchen trash bag without acting like it was a huge ordeal.

The whole time, they offered suggestions.

“Maybe label the shelves.”
“Maybe get matching containers.”

Maybe move out.

And of course, later that day, I heard one of them tell their dad, “Mom got kind of stressed when we were helping.”

Helping.

That magical family word meaning “created a bigger mess, contributed one idea, and left for a snack.”

Parenting older kids in a nutshell: they are old enough to make big problems, confident enough to critique how you handle them, and comfortable enough to leave their shoes in the hallway as if they pay the bills.

And yet, I love them fiercely.

But just for the record, if anyone touches my hidden snacks again, they will see how organized I can really be.

The Fridge Was Full. Then My Kids Came Home.

April 25, 2026 By: deannacomment

The other day, I opened the fridge and just stood there, trying to decide if I live with one teenager and three young adults or a group of very organized raccoons.

How does the fridge get emptied so fast and so thoroughly, but nothing useful ever gets replaced?

Inside, I found half a bottle of mustard, three salad dressings nobody liked enough to finish, a single pickle floating in a jar like the last survivor of a disaster, and one yogurt that looked like it had been there since the kids were homeschooled during the pandemic.

Everything else? Gone.

The turkey I bought for sandwiches? Gone.
The shredded cheese meant for taco night? Gone.
The leftovers I specifically said were dinner for the next day? Absolutely gone.
The expensive berries I bought as a treat? Gone so quickly, you would think they were top secret.

And of course, what was left was the usual: a carton with just two tablespoons of milk, a juice bottle with one lonely sip at the bottom, and a container of leftovers so small it looked more like a science experiment than a meal.

This is what gets me about older kids. They can eat $250 worth of groceries in a day and a half, but somehow replacing anything is impossible.

My teenager will yell, “There is nothing to eat,” while standing in front of a fridge full of ingredients, produce, yogurt, eggs, tortillas, and six kinds of cheese. If food cannot be eaten one-handed straight from the package while staring into space, it does not count.

And the young adults are no better.

They come in, eat as if they are preparing for a polar expedition, and leave behind evidence of their visit in the form of little signs of disrespect.

An empty orange juice carton in the fridge.
An empty cereal box back in the pantry.
A loaf of bread with only the end piece left, as if that means it is not finished.
And my favorite: putting a container back with just one bite left, so technically no one has to admit they finished it.

Honestly, it feels like psychological warfare that deserves a study.

The other morning, I asked, “Who finished the coffee creamer?”

Four faces looked at me with the calm innocence of people who have never known hardship.

“I barely used any,” one said.
“It was almost empty when I got here,” said another, despite living here.
“I thought we had more,” said the teenager, who has never once in his life worried about keeping track of what is in the house.
And one of my young adults, with total confidence, said, “Didn’t you just buy groceries?”

Yes.
Yes, I did.
That is what makes this such a mystery.

I’m basically running a small, unpaid restaurant for people who write “we need food” in the family group chat, as if I’m a distant supplier who let the whole village down.

No one makes a list.
No one notices we are out of anything until the exact moment they want it.
No one throws away the empty container.
But everyone has feedback.

“Do we have anything good?”
“We need more snacks.”
“Why don’t we ever have drinks?”
“You should get that bread I like.”

Oh, you mean the bread you eat in one sitting, then leave the bag open on the counter as a warning to everyone?

And somehow, every grocery trip is the same. I buy food. They eat it all. I find the leftovers. Then someone opens the fridge, looks at the emptiness they created, and says, “There is literally nothing here.”

Literally nothing.

Except for condiments, produce, eggs, yogurt, leftovers, lunch meat, and enough ingredients for six meals. But sure, Jessica, it is a famine.

And yet, because motherhood is cruel, tender, and ridiculous all at once, I know that one day this fridge will stay full.

The berries will last.
The leftovers will remain untouched.
The good cheese will sit there exactly where I put it.
And no one will drink the last of the creamer and put the empty carton back as a small act of domestic sabotage.

And as maddening as it is now, I know I will miss these hungry people one day.

I will miss the slamming fridge door, the constant search for snacks, the teenager claiming he is starving five minutes after eating, and young adults wandering through the kitchen as if it were still their safe place.

But today?

Today, if one more person tells me “there is nothing to eat” while holding a spoon in front of my empty yogurt shelf, I might finally reach the level of character-building everyone says comes with motherhood.

Picky Eating With Older Kids

April 20, 2026 By: deannacomment

Handling picky eaters is different when your kids become teenagers or young adults. Instead of just hearing “I hate green beans,” you end up managing a mix of food preferences, gym habits, late-night snacks, and at least one kid who feels strongly about oat milk.

I know I am not supposed to run a 24-hour diner for four opinionated, almost-adults. I focus on making good meals, keeping the kitchen stocked, and not taking it personally when someone looks in the fridge and sees their favorite yogurt is missing.

I have found that simple, flexible meals work best. I make a main dish and add a few easy sides or toppings so everyone can put together their own plate. Tacos, baked potatoes, pasta, grain bowls, sandwiches, or grilled chicken with sides all let people customize their dinner.

Here Are A Few Things That Help:

  • I keep basic foods around that they can make themselves, like fruit, toast, salad ingredients, rice, pasta, yogurt, eggs, and snacks.
  • I do not make four separate dinners. I love my kids, but not enough to be a personal chef with no breaks.
  • I let natural consequences happen. If someone skips dinner because “nothing looked good,” they will be fine until breakfast.
  • I ask for their input before grocery shopping, but I do not accept last-minute complaints from anyone who could have told me earlier that they are “off turkey” this week.
  • I get them involved in cooking when I can, especially the young adults. If you are old enough to critique the menu, you are old enough to help chop onions.

With older kids, I try to stay neutral. I’m done begging anyone to eat vegetables. I put out good food, make sure there are options, and then step back. This approach has saved me a lot of stress.

Honestly, the biggest change for me has been realizing that food does not need to be dramatic. I want our home to feel welcoming, not like a restaurant where everyone leaves reviews about the chicken.

Of course, if your kid has real sensory issues, digestive problems, disordered eating, or a very limited diet that affects their health, that is different and should be taken seriously with a doctor or specialist.

But for everyday picky eating with older kids, I use structure, flexibility, and trust that anyone tall enough to reach the cereal can figure out a backup plan.

Out-The-Door Bin Hack

April 15, 2026 By: deannacomment

The out-the-door bin has truly saved me. With a teenager and three young adults always coming and going, I rely on it more than ever.

I keep a bin by the door for anything that becomes my responsibility if left anywhere else. That means keys, chargers, library books, return packages, work papers, gym clothes, the hoodie someone suddenly needs, and whatever random thing a kid texts me about after they have already left.

Anything that needs to leave the house goes in the bin the night before.

Here Is The Truth About Parenting Older Kids:

  • They might technically be adults, but I’m still the one keeping track of everyone’s schedules.
  • One heads to class, another leaves for work, someone might come home or might not, and the teenager moves at the speed of a dramatic sigh.

Why Does It Work?

  • It saves me from playing detective when I’m already busy.
  • Everyone knows to check the bin before asking me where their things are.
  • It also saves me from that classic mom moment: holding the missing item while someone asks if I have seen it.

It is not cute or color-coded. It is just a bin that brings me peace.

Bonus Tip: Put a sticky note on the door that says, “PHONE. WALLET. KEYS. BIN. TRY YOUR MOM’S LAST NERVE SOME OTHER DAY.”

That is not just being organized. That is what you learn from years of being a mom.

Nobody Warns You Sick Teenagers Still Need Their Mom At 2 A.M.

April 10, 2026 By: deannacomment

There are a lot of things people tell you about parenting older kids.

People tell you it gets easier.
People tell you they become more independent.
People say that once your kids can drive, make a frozen pizza, and handle their homework, you can finally relax a bit.

And to be fair, some of that is true.

But what no one really tells you is this: when your older kids get sick, they still want their mom.

It is not just a sweet, occasional moment where you think, “Aw, I’m still needed.”

Instead, it is 2:05 in the morning, your kid is wrapped in a blanket, and you get a text from upstairs: “Mom, can you bring me medicine?”

When a teenager gets sick, something changes. The kid who usually eats all the time, sleeps as if it were a sport, and always says he is “fine” suddenly becomes a tired little patient who seems to come from another time.

He appears in the hallway wrapped in a blanket, looking pale and almost offended by his own fever, and says, “I do not think I’m going to make it.”

As a mom who has been through this many times, my first reaction is always compassion.

Then I remind myself it is just a low-grade fever, nothing serious.

The young adults, of course, are not much different.

They might have jobs, busy schedules, and strong opinions about how often I should clean out my pantry.

But let one of them wake up with a sore throat, and suddenly I am once again the first call.

My phone starts filling with questions, some practical and some a bit dramatic.

“Mom, what should I take for congestion?”
“Mom, do you think I need to go in?”
“Mom, what is the difference between ibuprofen and acetaminophen again?”
“Mom, I think I’m dying.”

No, sweetheart. You are not dying.

You are sick, tired, uncomfortable, and maybe a little dramatic. Honestly, that is just how our family is.

That is the funny thing about parenting older kids. When they are healthy, they show you how much they know, how little help they need, and how well they can manage on their own.

But as soon as they get sick, it is as if everyone forgets how to drink water.

My teenager becomes especially committed to the whole experience.

He is too weak for school.
Too weak to empty the dishwasher.
Too weak to take his plate to the sink.

Yet somehow, he still has the energy to ask me to go get Chick-fil-A.

It is funny how their strength returns for the things that matter most to them.

And while I might laugh about it, because sometimes that is all you can do, there is something very tender about caring for your kids when they are sick, even when they are older.

Because no matter how old they get, being sick seems to peel them back a little.

The teenager with the deep voice and big sneakers suddenly looks like the little boy who used to fall asleep on my chest.

The young adult with her own car and grown-up responsibilities sounds, for a moment, just like the kid who once needed help opening applesauce.

And every time, it gets me.

Motherhood changes as our kids grow up, but it never really gets smaller.

It just becomes quieter.
A bit more spread out.
A bit more focused on texts.

These days, I am not pacing the floor with a toddler on my hip or lining up cartoon medicine cups in the bathroom. But I am still answering late-night texts about fevers, still making soup, and still listening closely to every cough, trying to decide if it is normal or something to worry about.

And I still do not sleep much when one of my kids is sick.

Maybe that part of motherhood just never leaves your body.

I can be in bed, eyes closed, completely exhausted, and still somehow alert to every sound in the house. A cough wakes me up. A text wakes me up. Even silence wakes me up, because then I start to wonder why it is so quiet.

It is a glamorous life, truly.

By morning, I look exactly like what I am: a mom who spent the night caring, listening, checking in, and keeping track of medicine, fluids, symptoms, and who ate what.

My coffee is cold.
My hair is questionable.
I am wearing the same sweatshirt I had on yesterday.
And I have reheated the same cup of coffee so many times that it now tastes more like perseverance than coffee.

But still, I show up.

That is what moms do.

I bring the soup.
I refill the water.
I answer the text.
I sit on the edge of the bed.
I ask, “How are you feeling now?” even though I have already asked six times and will probably ask six more times.

Because when your kids are sick, no matter how old they are, what they are really looking for is comfort.

They want someone to help them think.
Someone to remind them what to take.
Someone to make them tea.
Someone to tell them they will be okay.

They want home.

And somehow, for so many of them, home is still Mom.

That is the part that makes me smile even when I’m tired.

Long after they stop needing help tying their shoes, packing lunches, or finding missing homework, they still need us in the moments that matter.

They still call.
They still ask.
They still reach for Mom when they do not feel well.

It is sweet.
It is inconvenient.
It is exhausting.
It is one of the clearest reminders that love does not really fade with age.

So here is to the moms of teenagers and young adults, the ones still answering midnight questions from kids who are technically old enough to handle most things on their own.

The ones delivering ginger ale to kids who are taller than they are.
The ones answering medical questions from adults with full-time jobs.
The ones who are still, somehow, the family’s first call when somebody feels miserable.

We may be tired.
We may be running on cold coffee and very little sleep.
We may be just one group text away from putting our phones on silent and hiding in the pantry.

But we are still the comfort.
Still the steady voice.
Still, where they turn when they need care.

And maybe that is one of the strangest, sweetest things about motherhood:

It does not end when they grow up.

It just starts coming in as a text from upstairs.

Back Then The Messes Wore Diapers

April 5, 2026 By: deannacomment

These days, I no longer have to deal with diaper disasters. My kids are older now – a teenager and three young adults – but I’m still pretty sure I could handle a blowout in under 15 seconds if I had to.

But my funniest diaper memory is still stuck in my mind, just as vivid as ever.

Once, one of my boys was lying on the changing table, looking sweet and innocent. I remember thinking, “Wow, I am really getting the hang of this.” Every mom knows that is exactly when chaos hits.

As soon as the diaper came off, pee shot straight up, a chubby foot landed in the dirty diaper, and I grabbed for wipes as fast as I could. I held both ankles with one hand, tried to save the onesie with the other, and wondered how I got myself into this mess.

Meanwhile, my son just stared at me, calm and unbothered, maybe even a little amused.

Now that my kids are older, they roll their eyes when I tell these stories, which only makes me want to share them more. Motherhood is a long journey, from changing diapers to reminding grown kids to answer texts, and honestly, both stages involve cleaning up messes no one warned you about.

The difference is that diaper explosions were actually easier. At least back then, I was allowed to carry the emergency supplies for them.

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