Why “wholesome consuming” can look so many various methods

Betty Rocker (00:15):
What’s up, Rockstars Coach Betty Rocker right here. Thanks a lot for becoming a member of me. It’s nice to spend a while with you in the present day. I needed to speak to you about consuming. It’s such a private factor, proper? Such a private alternative, and it has such a big effect on how we really feel, how we reply to our coaching, how our power is, and naturally our total well being. And I, I assume I really feel like one of many greatest challenges we face is being introduced with so many diets and consuming kinds which might be supposedly one of the simplest ways to eat or to shed some pounds, or to get more healthy. And I hear from ladies day-after-day who’re confused and overwhelmed attempting to wade by means of all of the conflicting recommendation. One factor I believe it actually helps to recollect is that a number of the cause there may be a lot conflicting recommendation is as a result of really various things work for various folks at completely different instances.

(01:09)
Some diets are actually efficient for sure folks at sure instances of their life. There’s merely simply not one excellent weight-reduction plan for everybody. Bear in mind in our final dialog once we had been speaking about easy methods to recuperate successfully when you’ve been sick or injured, we had been speaking about all of the completely different programs in our our bodies and the way they’ll affect the extent of stress our physique is coping with at any given time, proper? All of us have these distinctive stressors because of our life stage, our life-style, our genetics, and so many different components. So how our physique responds to the meals we eat will differ as effectively, as a result of the interaction of those completely different programs in your physique is having a unique dialog than say the following particular person’s. As an illustration, your sister’s excellent weight-reduction plan may not work the identical for you as a result of you will have an intolerance to one of many predominant meals in it that could be causes an inflammatory response for you however not for her.

(02:12)
And that units off a cascade of different points that forestall you from losing a few pounds or it really works for you and never for her due to the best way you utilized the knowledge because it possibly was only a higher match in your life-style. So that you had been capable of be extra compliant and extra according to the rules within the weight-reduction plan. Or say your husband’s weight-reduction plan doesn’t work the identical for you and you’re feeling that there’s some lack in you or that you’re not doing it proper, it’s potential that his weight-reduction plan works significantly effectively for a person’s physiology, for a person’s hormone ranges and for the upper quantity of muscle mass a person has in comparison with a lady. Bear in mind, we’re not small males. We’re ladies with hormone ranges and physiology that’s distinctive to us. So not each weight-reduction plan will work the identical for each women and men on a regular basis.

(03:03)
It may be that he responds extra shortly as a result of he has extra muscle going into the weight-reduction plan than you do. Maybe the weight-reduction plan is even working for you. It simply requires extra time. I don’t truly know, however I do know that these are all issues I’ve seen occur over time, and it’s onerous to generally pinpoint precisely what it’s that’s working and never working once you’re evaluating two utterly completely different folks. One other instance is the weight-reduction plan you adopted at a sure time in your life now 10 years later, doesn’t work. There are a lot of explanation why this could possibly be one instance could possibly be your hormone standing has modified and your physique simply isn’t responding to the best way you’re consuming the identical approach because it used to, or a weight-reduction plan you used up to now isn’t working for you now as a result of your exercise stage is approach decrease than it was up to now.

(03:51)
So there’s a mismatch within the quantity of meals you’re taking in and the quantity of power you really want. Or possibly there’s a brand new inner stressor that your physique is utilizing its assets to take care of and it doesn’t have the identical capability for fats loss presently. For this reason it’s each onerous to check the best way you eat to the best way another person eats and even the best way you used to eat. And likewise why we merely want to simply do some experimenting as we undergo life to see what works for us now, and actually simply keep open and curious and depend on the response we’re getting from our physique realizing that meals is simply one of many many inputs that causes it to really feel, look and carry out the best way it does. I all the time consider consuming and our our bodies like a two-way dialog, proper? Like what we eat is us speaking to our physique and the way we really feel in consequence is our physique’s approach of speaking again to us.

(04:47)
That’s why I have a tendency to have a look at the meals I eat as like a set of vitamins which might be going to help my physique in numerous methods after I know what’s in my meals and what it vitamins it accommodates, it makes it only a lot simpler to decide on deliberately how I’m going to help that like inner crew of cells and organs and processes occurring for me 24 hours a day, seven days every week, 12 months a yr after I’m sleeping, after I’m awake, like actually on a regular basis. And I’m all the time picturing the internal panorama of my physique like a universe contained inside me. All these roadway programs like our circulatory pathways, our lymphatic system, and our digestive system operating by means of every part our organs like cities with vital roles within the inner world, every with its personal merchandise and duties that helps your complete ecosystem. And our hormones and enzymes are chemical messengers.

(05:40)
So I consider them just like the texts and the packages your physique sends throughout the universe that communicates and performs important jobs that preserve the city equipped with what they should perform correctly ourselves are like all the employees who’re working nonstop devoted to supporting our well being. So after I eat or after I practice, or after I take into consideration staying up actually late for the third evening in a row, I take into consideration how what I’m doing goes to help this crew or goes to hinder it in taking good care of me and the way I’m a part of the crew itself with the alternatives I make about utilizing my power, power that my physique works very onerous to provide, even the alternatives I make about easy methods to discuss to myself. Like if I’m being down on my physique for the way it appears to be like, I’m additionally telling my whole system that it’s not ok or it’s not doing a ok job when truly it’s doing the most effective that it could actually with the enter I’m giving it.

(06:37)
And that’s actually why these days when issues aren’t working proper, I take into consideration what I must do to help the crew. There’s this sense of duty I really feel to deal with myself. It goes approach past how a lot I weigh or how I look on the skin. And generally possibly it’s not one thing I can determine all alone. Perhaps I want some exterior help or somebody to look inside my at my blood to get extra info. Then I can simply glean with the signs I’m experiencing. The underside line is actually that taking good care of ourselves is a posh course of and it’s not straightforward. There isn’t one particular or proper technique to do it, proper? Now we have to experiment and discover the suitable approach for ourselves, and there are numerous methods that may work and a few that don’t work as effectively or work higher at particular instances in our lives than others.

(07:21)
I all the time take into consideration this podcast I did a pair years in the past with Trisha Nelson who wrote a ebook known as Heal Your Starvation about serving to folks take care of emotional consuming. It’s an awesome episode when you haven’t listened to it earlier than. She talked a couple of idea known as Three Meal Magic, which she makes use of to assist folks focus and have an anchor level. And I simply love how that sounds and it’s straightforward to recollect too, and it all the time resonated with me as a result of I’ve all the time taught the same strategy with three predominant meals as anchor factors all through the day. It’s fairly fundamental and quaint, but it surely works for a cause. Whereas I deal with three meals a day myself, I do additionally wish to have a smoothie, or I’ll have one thing in between meals on a day when my timing extends previous after I usually eat or I’m exercising onerous and I’m simply hungrier.

(08:13)
However the anchor level of the three predominant meals actually helps me get the vitamins my physique wants all through the day, and it simply makes it simpler to plan and never have to consider it very onerous. I do know that cravings are an actual factor, and I believe once we’re not getting the vitamins we’d like persistently that the crew inside us must do all of its duties. It’s gonna inform our mind that we’d like power, we’d like one thing to maintain working, and sugar or candy meals are a fast hit of power. So we sort of go to them, not excellent essentially, however efficient within the second. That’s why consuming deliberately with our predominant meals to present the crew what it must do its job is so vital. So we’ve got the constructing blocks that assist us suppose, help our power, rebuild our tissue all day lengthy.

(08:58)
, talking of rebuilding, possibly you’ve heard me speak about protein earlier than and why it’s such an vital nutrient to incorporate in every predominant meal. It’s as a result of protein breaks down into amino acids once we eat it, and people amino acids serve a ton of vital features for us. Now, the breakdown course of can also be serving us truly breaking down protein takes extra power than breaking down different vitamins. So once we’re consuming sufficient protein day by day, we’re additionally growing our total power burn because of the thermic impact of meals, which I talked about in relation to our total use of power all through the day. In one other latest podcast, that was one the place I additionally talked about strolling and fats loss, when you wanna take heed to that one. So anyway, the protein, it breaks down and the amino acids, it accommodates journey by means of the physique and get to work and our exercises break down our muscle tissue.

(09:51)
So a giant job that the amino acids have is to restore and restore the muscle tissue, which helps make us stronger and makes it so we are able to truly see the outcomes and the affect of our exercises. These amino acids additionally help our immune system. They activate specialised cells known as NK cells or pure killer cells that restrict the unfold of microbial infections and establish and get rid of dangerous micro organism, which is superior, proper? They’re simply so useful. Additionally they assist regulate your response to oxidative stress and power irritation and velocity up the speed at which your physique produces one thing known as lymphocytes, that are illness combating cells. These are all some fairly vital features for holding us wholesome and holding our immune system robust, proper? And people amino acids, additionally they affect our temper. Imagine it or not, with out sufficient protein, your mind can’t produce sufficient neurotransmitters like serotonin and dopamine, and that is important for reinforcing our power, having psychological readability and making us really feel happier.

(10:53)
Plus doing issues like regulating ache, nervousness and initiating sleep, that’s a giant one. The higher the neurotransmitters are fed, the higher they do at delivering vital info, which helps higher reminiscence and psychological alertness. I would like all of these issues to be occurring on autopilot in my physique principally. So it’s one more reason I’m all the time ensuring to incorporate protein in my meals, and also you may be sitting there pondering, effectively, how a lot do I want? And the reply is, it varies considerably. However when you’re consuming three meals a day, possibly begin with 20 to 30 grams per meal, which may be a bit low for you, but it surely’s a superb place to begin and also you gotta begin someplace. If that feels okay and also you wanna improve your quantity, simply attempt making the portion of the protein supply you’re together with a bit bigger in every meal. Or you possibly can add a protein smoothie in in some unspecified time in the future in your day like I do.

(11:44)
And when you’re within the perimenopause or publish menopause stage of life, it’s good to know that our physique doesn’t take in the aminos as readily because it did once we had say, increased ranges of hormones in our biking years. So even when you’re on hormone substitute remedy, you do wanna up your protein and take a bit from the ballpark vary I shared earlier than. So when you had been round 20 to 30 earlier than, you’d wanna go as much as like 30 to 40 grams per meal, and that’s a sliding scale, proper? Similar suggestion right here about easy methods to simply enhance your protein, like simply growing the portion of protein within the meal you’re making or including a protein smoothie into your day in some unspecified time in the future. However you understand, first, you do sort of want to try what number of grams of protein are within the meals or meals you’re consuming now, so that you truly know.

(12:29)
And that is actually the one nutrient I take note of, particularly realizing the grams I’m getting of day by day on a mean quantity. And actually, when you get a superb sense of what number of grams of protein are within the numerous meals you rotate by means of, it will get so much simpler to estimate and not likely give it some thought as a lot. And hey, if these numbers don’t give you the results you want, you can even take into consideration percentages like try to make 25 to 35% of your plate in your meal be a protein supply. As an illustration. I all the time give a variety since you may fall someplace on both finish of the spectrum, both due to your life-style, your exercise stage, your physique composition objectives, you understand, what have you ever. Just a few experimentation is all the time a good suggestion. And truly one different cool factor about protein is the way it’s extra satisfying than fats or carbs.

(13:18)
So not solely does it use extra power to interrupt down growing your resting metabolic charge, it additionally makes you’re feeling extra full and happy once you embrace it in enough quantities in your wants alongside along with your different meal parts. Which means you’ll be much less prone to be as hungry as quickly after since you’re supporting the interior crew with what it wants. So that you gained’t get these craving alerts or the necessity to snack as a lot since you’ll have a superb baseline of nutrient density from the protein portion of your meals. And there’s much more that protein does for the crew. I imply, the amino acids are the constructing blocks of a few of our hormones, which carry out vital signaling roles in our physique like insulin glucagon, human development hormone, simply to call a number of. And naturally, we’d like amino acids to assemble our enzymes, which helps velocity up chemical reactions in our physique like muscle contraction respiration, that’s sort of vital, proper? ,

(14:13)
Our digestion, our nerve perform protein synthesis, and so many extra issues. So there’s simply numerous worth in constructing protein into your meals day by day with intention. After all, completely different meals sources include completely different amino acids. There’s numerous completely different amino acids, however 9 which might be known as the important aminos as a result of your physique can’t make them by itself and has to get them from meals. Animal sources of protein include all 9 will. Plant sources include a combination. So when you don’t eat meat, as an example, consuming a different vegetarian weight-reduction plan can nonetheless cowl your bases. After all, I’ve all the time included each omnivore and vegetarian choices in all of my meal plans and packages. So that you’re all the time lined when you’re utilizing one thing that I created. And naturally, protein isn’t the one factor the interior crew must perform. We additionally want these carbs and fat. I do know it’s straightforward to be confused by carbs, but when you consider them for his or her potential to help your power steadiness and your intestine well being, it’s simply simpler to incorporate them with intention I believe, and make our decisions from complete meals sources that include extra fiber, that helps that intestine well being.

(15:17)
And our coronary heart well being. Carbs after all, are damaged down into glucose, which will get used for issues like fast power, and it’s your mind’s most popular power supply as effectively. Something that your physique doesn’t want for that on the spot power will get shipped off through the UPS system in your physique to your muscle tissue or to your liver, and it will get warehoused there as a usable type of power that your physique can name on afterward. And it’s known as glycogen in that kind. Now your physique unpacks the glycogen in between meals, so you will have power to maintain doing your entire issues, and it helps to gasoline your exercises and your restoration as effectively. For this reason I don’t actually advocate low carb or no carb diets for girls, however you understand, experimentation is all the time vital. It’s part of discovering what works greatest for you as a result of what low carb means to at least one particular person may be a reasonable or balanced carb consumption for another person.

(16:14)
So as an example, if we’re basing excessive carb on counting on numerous excessive sugar meals, undoubtedly a decrease carb weight-reduction plan that accommodates issues like complete grains, legumes, fruit, and fibrous greens goes to be a discount within the grams of sugar we’re consuming. And all of these complete meals are actually helpful to our well being and include numerous minerals and nutritional vitamins and issues like fiber which might be so vital for us. And that long-term, you understand, carb deprivation can result in this actual depletion of your physique’s storage glycogen ranges. It might depress your immune system, scale back your train tolerance, lower your metabolic perform, and simply trigger numerous long-term points. I bear in mind when the keto weight-reduction plan first turned actually standard, and that’s a really low carb weight-reduction plan. Individuals had been lining up as a result of the science confirmed how impactful it was for weight reduction. However the analysis was carried out on males who’ve very completely different hormone ranges and a better quantity of their physique tissue is muscle as in comparison with us.

(17:13)
We aren’t small males like I used to be saying. And you’ll’t simply blanket apply each research carried out on males to ladies’s our bodies and anticipate the identical outcomes. Now, ladies did see weight reduction too from doing that weight-reduction plan, however there have been long-term outcomes that confirmed that whereas it was efficient within the quick time period, it didn’t appear to have an awesome affect long-term for us and will truly improve our cortisol ranges, which after all, cortisol is a stress hormone. And when that’s elevated over time, it promotes fats storage. So whereas it’s all the time thrilling to suppose that there’s a shortcut or technique to shed some pounds quick, it could actually finish backfiring in the long run. That’s to not say there isn’t worth in it. That’s to not say you can’t use it for a particular timeframe, um, or experiment with it. I completely suppose experimentation is so helpful.

(18:01)
However these are simply a number of the outcomes of the long run research and likewise ladies’s particular, proper? I believe that’s actually vital to recollect once we are speaking about how various things work for various folks and never every part works the identical for everyone. Anytime we’re going a bit too low on our fiber consumption, like a weight-reduction plan that’s very, very low carb, particularly as ladies, I do get involved, a extremely low carb weight-reduction plan may deprive us of a few of these key parts that help us in vital ways in which truly can result in long-term sustainable fats loss. If that’s a objective in the way you’re selecting to eat. Fiber is after all a part in complete meals carbohydrate meals that slows the discharge of sugar into the blood, which provides you extra regular power, helps your wholesome intestine micro organism and immune system and helps an optimum digestive circulate.

(18:47)
Fiber is actually vital. It’s a extremely vital a part of our weight-reduction plan at all ages, but it surely turns into much more vital to concentrate to as we get into perimenopause and particularly supportive publish menopause as effectively, as a result of there’s this space of your intestine known as the estrobolome, which particularly helps our physique course of and take away extra estrogen. And within the menopause years, it’s actually essential to concentrate to nutrient dense meals that gasoline the great intestine micro organism to each help the range of the microbiome and particularly assist preserve the estrobolome steadiness so it could actually help that elimination of extra estrogen so we don’t find yourself getting the soiled estrogen circulating again into the bloodstream triggering estrogen dominance and the issues that basically exacerbate a few of these uncomfortable menopause signs that so many ladies battle with. After all, we’d like wholesome fats in our weight-reduction plan too. It actually helps gasoline our muscle once we’re doing low to reasonable depth actions, which is why I’ve carried out some latest podcasts about how your physique burns power and the affect that low affect exercise like strolling has on fats loss.

(19:47)
A number of the nutritional vitamins that your physique actually wants, like a, D, E, and Ok are all fats soluble they usually can’t be absorbed within the absence of dietary fats. Wholesome fats in our meals can also be very satisfying and it could actually assist us really feel full once we embrace it in steadiness with the opposite vitamins in our meals. And it additionally helps to gradual gastric emptying, which is only a fancy approach of claiming it slows down how briskly the meals exits your abdomen. And that is useful as soon as once more in holding your blood sugar ranges steady, which prevents an insulin spike that may set off fats storage. And having sufficient wholesome fats in your weight-reduction plan gives you with actually lasting power in your exercises and your day by day actions together with these glycogen shops we had been speaking about, which is, you understand how the physique shops glucose from our carbs, fats is burned throughout train and likewise low affect actions to spare the important amino acids from protein in your muscle tissue.

(20:46)
And that’s truly an vital level I needed to tie in about protein and why I encourage you to make it some extent to incorporate protein in every meal you eat. We’ve talked about how your physique diligently shops each fats and carbohydrates for later use. , once we want power in between meals, however the physique doesn’t actually have the identical mechanism for storing the amino acids from protein. They get used to rebuild our physique tissue although, and that’s what the physique breaks down when it must name on aminos for any of these vital jobs I used to be telling you about earlier, if it could actually’t discover amino acids circulating in your blood, say out of your final meal, it actually breaks down your muscle tissue to entry the saved amino acids there. And when you’re engaged on like a physique composition objective that features fats loss and muscle tone enchancment, you don’t wanna be shedding muscle tissue simply since you didn’t take note of your protein consumption.

(21:41)
And as we age, this turns into extra vital than ever as a result of we’re not absorbing the aminos as simply, proper? So this is likely one of the causes folks begin to lose their muscle tissue as they age. And the much less muscle you will have, the extra your resting metabolic charge goes down, and that’s how effectively burn energy or power at relaxation. So the extra muscle tissue we’ve got, the extra power we burn. So shedding our muscle tissue means we don’t burn as a lot, and if we preserve consuming the identical quantity, we acquire weight. So when you’re lively and exercising, we are able to take into consideration the significance of consuming round our exercises, proper? As a result of going into your exercise fueled or fueling up shortly after you practice goes to help your power and the muscle diversifications out of your coaching, which helps you protect the lean mass you will have and helps your physique in restoration and restore.

(22:33)
This doesn’t imply you want like a pre-workout drink or that it’s a must to have a protein shake instantly after you train, however after all you’ll be able to when you like, that’s completely fantastic, , it simply, it simply signifies that when you go for lengthy durations with out consuming, then exercise after which don’t eat for some time after that, your physique’s actually not getting the help it wants for that exercise and that power expenditure and it doesn’t have the constructing blocks. It wants to enter restore mode and regrowth mode after the coaching session. So your exercises gained’t truly be as efficient for strengthening your physique. For this reason I personally simply sort of focus persistently on getting these quaint three predominant meals a day. And my exercise normally falls someplace between two of these meals. And a few ladies are simply extra snug figuring out very first thing within the morning after which consuming their first meal after they practice, which is ok.

(23:26)
I’d simply advocate that you just eat fairly quickly after you practice when you didn’t eat earlier than your coaching session. One other technique to kind of give your physique extra of a buffer in your coaching session could be so as to add a protein shake within the combine along with your predominant meals, possibly on coaching days and even on non-training days when you’re only for it. And that is only a nice technique for reinforcing your total protein consumption for the day. And it could actually simply be a good way to get some extra nutrient dense fiber from fruit and even greens into your physique. So when you like having a protein shake, you might need it when you simply labored out, but it surely’s gonna be a short while earlier than your subsequent meal. Once more, it’s an awesome buffer. This, this might simply give your system a few of these nutrient constructing blocks it wants after your exercise, specifically protein and carbs, however you possibly can additionally simply eat your subsequent predominant meal if that was the, the suitable time of day for that.

(24:17)
I’d say one other handy approach to make use of a protein shake or smoothie could possibly be a short while earlier than your exercise. So right here’s a simple instance of that. Say you ate breakfast and also you’re going to work out in your lunch break at work, you wanna use lunch as your post-workout refuel meal, but it surely’s been some time since breakfast and your power ranges are dipping a bit. So as an alternative of going into your exercise hungry, you possibly can have a protein shake an hour to half an hour, or in some unspecified time in the future earlier than your exercise, which might offer you some quick digesting power from the carbs and the fruit and a few aminos in your system, proper? This may help you push tougher in your exercise and get extra out of it that approach. Too many various approaches along with your consuming timing can work, and I actually wouldn’t over complicate it.

(25:02)
Simply deal with making your meals include these nourishing complete meals and keep away from going lengthy durations round your coaching with no meals. I, I’d recommend not consuming or coaching too near bedtime both as each can sort of elevate your physique temperature and forestall deeper sleep. And I do know it’s very easy to get in our head about meals consumption and we wanna have these excellent numbers and ideal quantities for every nutrient. And don’t get me flawed, completely different methods work for us at completely different instances. And experimentation is a good way to study and study extra about meals deteriorating and see what works for you or you understand what you want. However one factor I believe that’s vital to bear in mind is that energy on meals are estimates. That’s why they differ between completely different producers. So if you wish to comply with a calorie kind of weight-reduction plan, I simply recommend having a variety and even your estimated intakes over the course of the week.

(25:55)
And needless to say on-line calculators that inform you what number of energy to eat are additionally estimates. They’ll’t actually know everyday what is strictly best for you. So don’t give them an excessive amount of energy over your decisions or you understand, attempt to go to a brilliant low calorie weight-reduction plan too quick simply since you actually need weight reduction. Bear in mind, the physique wants its personal time for this to happen in a protected and wholesome sustainable approach. After all, when you devour lower than you expend every day, you’ll shed some pounds. However once more, is it sustainable? Are you having fun with your expertise? And we’ve got to ask if weight reduction alone is the objective, or if we wanna lose physique fats and help muscle power, help our power steadiness, our hormone well being, our bone density and extra, which is the strategy that I are likely to take, which is why it’s not very excessive, proper?

(26:46)
It’s a long-term well being centered strategy that will get nice outcomes. However I additionally wish to be actual about the truth that I’m not attempting to do a crash course in weight-reduction plan right here. Which may not be best for you. , solely you’ll be able to resolve what’s greatest for you. I’ve simply seen over time how excessive weight-reduction plan and consuming too little for a very long time could cause severe well being points, actually depress our metabolic charge, making it tougher to lose charge weight down the street and go away us poor and important vitamins that we’d like, which may trigger numerous different well being issues. And this simply brings me again to this connection that we’ve got with our physique. Although we are able to’t see and possibly respect what our physique is doing for us every day in any respect hours, it’s occurring beneath our pores and skin continuously and dealing tirelessly with one objective to help us.

(27:36)
So what we put in with what we eat, what we breathe, what we drink, and even what we expect impacts the output or the outcome and the way we really feel, how we perform, and the way we age. So get in contact with that internal world. In case you haven’t thought of it in that approach earlier than, I believe it’s in all probability one of many issues that has had the largest affect in all probability alone decisions and, and the way I write my packages and simply take into consideration meals on the whole. , getting in contact with and caring about taking good care of my physique and the community of programs which might be taking good care of me each single day. And when you begin seeing it that approach, it’s simply simpler to make decisions that help us higher. So anyway, rockstar. I hope this dialog gave you some meals for thought , pun supposed. And also you’re impressed to simply take into consideration nourishing your self with this theme of supporting the crew inside you.

(28:31)
And do not forget that various things work for us at completely different instances, and that there isn’t one excellent approach to do that that works for everybody on a regular basis. There are some absolutes like all of us should eat , however there are numerous completely different choices to fit your tastes and you’ll experiment to see what works for you. You’ll find the consuming plans and recipe guides that I’ve created on the betty rocker.com web site, and naturally my exercise packages and natural protein powders too. A lot of nice help in your wholesome physique that I’ve loved creating over time. And thanks a lot for taking the time to hang around with me in the present day. I hope to attach with you once more very quickly. And till then, I’m Betty Rocker and you might be so superior, flawsome and wonderful. Bye for now.