Essential Oils: Aromatherapy or Hype?

 

Essential oils, concentrated extracts from plants, have surged in popularity, promising a natural approach to wellness. But do they live up to the hype? Let's look into the pros and cons.  Let's begin with the question - What are essential oils?  Essential oils are highly concentrated liquids extracted from various plant parts like flowers, leaves, stems, roots, and seeds. These oils capture the plant's unique aroma and are often used for their fragrant properties.

So how are essential oils used?  They are used in aromatherapy since inhaling  essential oils can promote relaxation, reduce stress, and improve mood. Many  claim benefits for skin conditions like acne, eczema, and wrinkles. They are also used for pain relief and muscle soreness.  In addition, some people add essential oils to bathwater, use them in diffusers, or even ingest them (though this is generally not recommended).  

You might wonder if essential oils are effective.  Unfortunately, thee is only limited scientific evidence to support the efficacy of essential oils.  While some studies suggest potential benefits for certain conditions (like reducing anxiety or improving sleep), strong scientific evidence is often lacking.  There is some anecdotal evidence in that many people report positive experiences with essential oils, but these may not reflect true effectiveness.  In addition,  some essential oils may have antimicrobial properties and could potentially aid in wound healing.

In addition to looking at its efficacy, we need to look at potential risks and concerns.  As far as safety concerns go, essential oils can cause skin irritation, especially if undiluted. Always dilute with a carrier oil (like coconut or jojoba oil) before applying to the skin. Unfortunately, some people may experience allergic reactions, such as skin rashes or difficulty breathing.  It is known that essential  oils can interact with certain medications.  Furthermore,  ingesting essential oils can be harmful and may lead to serious health problems and some oils may interfere with hormone function.  

Furthermore, the market for essential oils is largely unregulated, leading to potential for misleading claims and low-quality products.  Many claims about the benefits of essential oils are not scientifically supported. So you might wonder if you should use essential oils. Before using essential oils, especially if you have any underlying health conditions or are pregnant or breastfeeding, consult with a doctor or qualified aromatherapist.  Exercise caution by beginning with  a small amount and monitor for any adverse reactions. Always choose high quality oils and purchase them from reputable sources that prioritize quality and purity. Follow recommended dilution guidelines and avoid ingesting essential oils unless under the guidance of a qualified professional.

Essential oils offer a potential avenue for natural wellness, but it's crucial to approach them with caution and a critical eye. While some may experience benefits, it's important to rely on scientific evidence and prioritize safety when using them. Let me know what you think, I'd love to hear.  Have a great day.

Finding the Right Fit: Preventing and Managing Bunions Through Footwear

Bunions, the painful bony bumps that form at the base of the big toe, are often caused by ill-fitting footwear. By understanding how to choose and wear shoes properly, we can significantly reduce the risk of developing bunions and manage existing ones.  

Let's start with preventing bunions by properly selecting the shoe and making sure it fits correctly. The most crucial factor is ample space in the toe box. Your toes should have room to wiggle and spread naturally without being squeezed or cramped. Avoid pointed-toe shoes, stilettos, and shoes with narrow fronts.   Look for shoes with flexible soles that bend easily at the ball of the foot, allowing for natural foot movement. Choose shoes with good arch support and a stable heel counter to provide proper foot alignment and reduce pressure on the big toe joint.

 Opt for breathable materials like leather or canvas that allow your feet to breathe and prevent excessive sweating.  Limit the height of your heels. High heels can significantly increase pressure on the forefoot, exacerbating bunion development.  When trying on shoes, always wear the socks or hosiery you intend to wear with them. Stand and walk around in the shoes to ensure a comfortable fit. If you have wider feet, look for shoes specifically designed for wider feet. Many shoe brands offer a variety of widths to accommodate different foot shapes.  

If you already have bunions, what adjustments do you need to make. If you own a pair of shoes, you can use shoe stretchers can help to gently widen the shoe in the area of the bunion.  You might consider custom-made  orthotics can help to redistribute pressure and provide support for the foot, reducing pain and discomfort associated with bunions.  Consider using over-the-counter inserts can provide some cushioning and support, but they may not be as effective as custom orthotics.  For a quick fix, look at bunion pads.  These can help to cushion and protect the bunion from friction and pressure.  In some cases, a cobbler may be able to modify existing shoes to better accommodate a bunion, such as stretching the toe box or adding extra depth.  

Looking beyond the foot wear itself, there are a few things to keep in mind.  First, maintaining a healthy weight can reduce the pressure on your feet.  Second, perform strengthening exercises for the feet and ankles as they can improve foot stability and flexibility. Finally, if you are experiencing significant pain or discomfort due to bunions, consult with a podiatrist. They can assess your condition, recommend appropriate treatment options, and provide personalized advice on footwear and other management strategies.  

By following these guidelines and prioritizing comfortable, well-fitting footwear, you can minimize the risk of developing bunions and effectively manage existing ones, promoting healthier, happier feet. Let me know what you think, I'd love to hear what you have to think, Have a good weekend. 

The Power of Immunity-Boosting Foods

 

Our immune system is our body's intricate defense network, constantly working to protect us from harmful invaders like viruses, bacteria, and other pathogens. While lifestyle factors like sleep and stress play a crucial role, our diet is a cornerstone of a robust immune response. By nourishing our bodies with the right foods, we can significantly strengthen our defenses and improve our overall health. A balanced diet rich in whole foods provides the essential vitamins, minerals, and antioxidants that our immune system needs to function optimally.   

Let's start with vitamins.  Vitamin C is a potent antioxidant.  It  supports the production of white blood cells, the frontline defenders of our immune system. Vitamin C is found in citrus fruits (oranges, lemons, grapefruits), berries, kiwi, bell peppers, broccoli.  New it Vitamin D.  This "sunshine vitamin" plays a crucial role in immune cell function and helps regulate inflammation.  It is found in fatty fish fish (salmon, tuna, mackerel), egg yolks, fortified dairy products, sunlight exposure.  

 Zinc is essential for the development and function of immune cells, zinc helps wounds heal and supports a healthy immune response. It is found in oysters, meat, poultry, beans, nuts, seeds.  Selenium is another vitamin. It is an  antioxidant that supports immune function and protects cells from oxidative damage. It is found in  Brazil nuts, seafood, meat, eggs, whole grains.  Finally, include probiotics.   These beneficial bacteria found in yogurt, kefir, and fermented foods support a healthy gut microbiome, which plays a vital role in immune function.

Don't forget to include antioxidants.  These are found  in abundance in colorful fruits and vegetables, antioxidants protect cells from damage caused by free radicals, which can weaken the immune system. They are found in berries  (blueberries, strawberries, raspberries), leafy greens (spinach, kale), carrots, sweet potatoes.  In addition, include Omega-3 fatty acids.  These healthy fats, found in fatty fish, help reduce inflammation and support a balanced immune response.  

Let's look at some practical ways to incorporate immunity boosting foods into our diet. Make sure to eat  a variety of colorful fruits and vegetables in your daily diet.   Choose whole grains, lean protein sources, and healthy fats over processed foods.  Include garlic, ginger, and turmeric in your cooking, as these spices have anti-inflammatory and immune-boosting properties.  Also drink plenty of water throughout the day to stay hydrated and support overall health. Please pay attention to your body's hunger and fullness cues. 

By incorporating these immunity-boosting foods into your daily diet, you can provide your body with the necessary tools to fight off infections, reduce the severity of illness, and maintain optimal health and well-being. Let me know what you think, I'd love to hear.  Have a great day.

Sneaking Exercise into Your Day: Tips for the Time-Crunched

 

In today's fast-paced world, finding time for exercise can feel like an impossible feat. However, staying active doesn't require a dedicated hour at the gym every day. With a little creativity, you can sneak exercise into your daily routine and reap the benefits of a healthier lifestyle. 

Begin with your commute, especially if you can make a few adjustments.  For instance, if you live close enough, ditch the car and opt for walking or biking to work.  Choosing to walk or bike a short distance can make a difference.  On the other hand, if you rely on public transit, get off  the bus or train a stop early and walk the rest of the way. When you get off of work and  you're waiting for the bus or train, use the time to do some dynamic stretches, such as leg swings, arm circles, and jumping jacks. You could even walk or jog to the next stop and get on there.

You can also think about adding some workout at the office.  At your desk, incorporate mini-workouts into your workday. Try chair dips, calf raises, or desk push-ups while sitting.  Whenever possible, schedule walking meetings instead of sitting in a conference room. If you have to change floors, take the stairs instead of the elevator whenever you can.

At home, turn household chores into a workout. Dance while you vacuum, squat while you fold laundry, and lunge while you put dishes away. When your are outside, gardening  is a fantastic way to get some exercise. Digging, weeding, and planting all work different muscle groups. If you have a pet, engage  Engage in active playtime with your pets. Go for a brisk walk, play fetch, or have a game of tug-of-war. You can also take your dog out for a nice long walk every day.

If your job has you sitting a lot, set reminders to get up and move every 30 minutes. Do some stretches, walk around the office, or step outside for a quick breath of fresh air. In addition, practice  mindfulness while moving. Pay attention to your breath and the sensations in your body during your activities.   Engage in activities you enjoy such as dancing, playing a sport, or hiking.  When you have fun, exercising feels less like a chore.

Finally, look at using technology.  You can download  fitness apps that offer short, effective workouts that can be done anywhere.  You can utilize online platforms that offer a variety of workout videos, from yoga and Pilates to high-intensity interval training (HIIT).   Consider wearing a fitness tracker to monitor your daily steps and encourage movement throughout the day.

 Consistency is key. Even small amounts of exercise throughout the day can add up to significant health benefits. Start with small changes and gradually increase the intensity and duration of your activities. Finding ways to incorporate exercise into your daily routine makes it more sustainable and enjoyable. Let me know what you think, I'd love to hear.  Have a great day

The Dangers of Tanning: Why You Should Skip the Sun and the Salon

 

Sometimes in the middle of winter, you might get a bit discouraged because you aren't outside as much and you'd like your tan back. Although, a tan might seem like a sign of health, the truth is, tanning is a sign of skin damage. Both sunbathing and using tanning beds expose your skin to harmful ultraviolet (UV) radiation, which can have serious and long-lasting consequences.  

You might wonder why tanning beds are dangerous.  Well, tanning beds emit high levels of UVA radiation, which penetrates deeper into the skin than the UVB rays from the sun. This deeper penetration increases the risk of skin cancer.  Unfortunately, tanning bed use significantly increases the risk of developing melanoma, the deadliest form of skin cancer.   Tanning beds also increase the risk of squamous cell carcinoma and basal cell carcinoma. One study indicated that you can increase your risk of getting cancer up to 75% by using a tanning bed once and if you are under the age of 35.

In addition,  UV radiation accelerates skin aging, leading to wrinkles, age spots, and leathery skin.  Unfortunately, tanning beds can damage your eyes, increasing the risk of cataracts and other eye problems.  Also,  UV radiation can suppress the immune system, making it harder for your body to fight off infections.  

Furthermore, deciding to suntan outside in the sun also has its risks. Since the sun also emits both UVA and UVB rays, prolonged sun exposure carries the same risks of skin cancer as tanning beds. Unfortunately, sunburn is a painful and potentially dangerous side effect of excessive sun exposure.  Sin exposure also contributes to premature gaining of the skin, just like tanning beds.Sun exposure can also damage your eyes, increasing the risk of cataracts and other eye problems. 

You might wonder if there are any healthy alternatives to getting a "Tan".  If you're looking for a healthy way to achieve a bronzed look, consider these safer alternatives. First look at self-tanning products.  They  are available in a variety of forms, including lotions, sprays, and mousses. They provide a temporary, sunless tan without the harmful effects of UV radiation. Check out bronzing powders and creams since they can add a subtle glow to your skin without any risk of sun damage. In addition, many tinted moisturizers contain subtle bronzing pigments that can give your skin a healthy sheen.

Remember, when spending time outdoors, always wear broad-spectrum sunscreen with an SPF of 30 or higher.  Whenever possible, seek shade during the peak sun hours (10:00 am to 4:00 pm). Always, wear protective clothing, such as long-sleeved shirts, long pants, and a wide-brimmed hat, to minimize sun exposure. Tanning, whether in a tanning bed or in the sun, is a harmful practice. Prioritize your health and choose safe alternatives to achieve a bronzed look. Remember, a healthy glow comes from within, not from damaging your skin.  Let me know what you think, I'd love to hear.  Have a great weekend. 

The Sugar Rush and Crash: How Excess Sugar Impacts Your Body

Unfortunately, it is extremely easy to consume more sugar than you want.  It is found in drinks, processed foods, and in fat free foods.  Sugar, in moderation, provides a quick energy boost. However, excessive sugar consumption can have detrimental effects on your physical and mental health.  Your body goes through a rollercoaster when you have sugar.  When you consume sugary foods, your blood sugar levels surge rapidly. This triggers the release of insulin, a hormone that helps transport glucose from the bloodstream into your cells for energy.  Then as your body processes the sugar, your blood sugar levels plummet, leaving you feeling tired, irritable, and craving more sugar to regain energy. This cycle can create a dependency on sugary foods, making it difficult to break free from the cycle. 

There are multiple health consequences when you consume an excessive amount of sugar.  You can gain wait because excess  sugar, particularly from sugary drinks, contributes significantly to weight gain and obesity.  Unfortunately, high sugar intake can overwhelm the body's ability to produce insulin, leading to insulin resistance and ultimately type 2 diabetes. Also excessive  sugar consumption can increase triglycerides, raise blood pressure, and contribute to the development of plaque in the arteries, increasing the risk of heart disease and stroke. 

The liver can be effected.  The liver is responsible for processing fructose, a type of sugar found in many fruits and added sugars. Excessive fructose consumption can lead to the accumulation of fat in the liver, causing non-alcoholic fatty liver disease.  Sugar feeds the bacteria in your mouth, leading to tooth decay and cavities.   In addition, high sugar intake can contribute to skin aging and worsen certain skin conditions like acne. Studies have linked high sugar consumption to an increased risk of depression and anxiety.

The World Health Organization (WHO) recommends that added sugars should make up less than 10% of your total daily calorie intake. For the average adult, this translates to around 50 grams of added sugar per day, which is roughly equivalent to 12.5 teaspoons.  There are several ways to do this.  Avoid sugary sodas, fruit juices, and sweetened beverages. Opt for water, unsweetened tea, or black coffee. Instead, focus  on consuming whole, unprocessed foods such as fruits, vegetables, whole grains, and lean protein.

Take time to read food labels to find the hidden sugars in processed foods, such as breakfast cereals, bread, and sauces. Take time to reduce your intake of sugar.  Don't try to cut out sugar completely overnight. Gradually reduce your intake over time to avoid withdrawal symptoms and cravings. Find healthy alternatives by exploring natural sweeteners like stevia or monk fruit extract as alternatives to refined sugar.

While sugar provides a quick energy source, excessive consumption can have significant negative impacts on your health.By limiting your sugar intake and making conscious food choices, you can improve your overall health, reduce your risk of chronic diseases, and feel better overall. Let me know what you think, I'd love to hear. 

Maximizing Your Workout: High-Intensity Interval Training (HIIT)

 

In today's fast-paced world, finding time to exercise can feel like an impossible feat. But what if I told you that you could achieve significant fitness gains in a fraction of the time? Enter High-Intensity Interval Training (HIIT), a time-efficient and highly effective workout method that's taking the fitness world by storm.

HIIT involves alternating short bursts of intense exercise with brief recovery periods. Think sprinting for 30 seconds, then walking for 60 seconds, and repeating for several rounds. This alternating pattern elevates your heart rate significantly, pushing your body to its limits and maximizing calorie burn. 

Why is HITT so effective?  Well it  triggers your body's after burn effect, known as Excess Post-exercise Oxygen Consumption (EPOC). This means your body continues to burn calories even after your workout is over, helping you shed pounds more efficiently.  It also improves your cardiovascular health by alternating between high and low-intensity efforts. Consequently, HIIT strengthens your heart and improves your overall cardiovascular fitness. 

 Regular HIIT sessions can enhance your endurance, allowing you to perform longer and more challenging workouts.  It also enhances fat burning.  Studies have shown that HIIT can be more effective than steady-state cardio at burning fat and improving body composition. The biggest advantage of HIIT is its time-effectiveness. You can achieve significant results with just 20-30 minutes of intense exercise a few times per week.

You might wonder when the best time to workout with HITT.  Well, if you're an early bird, morning workouts can be a great way to jumpstart your metabolism and energize your day.  On the other hand, if your schedule is more flexible in the evenings, an after-work HIIT session can help you de-stress and unwind before dinner. Ultimately, the best time to do HIIT is whenever it fits best into your schedule and aligns with your personal preferences.

How do you get started with HITT? If you're new to HIIT, consider consulting with a certified personal trainer or fitness professional. They can help you create a safe and effective workout plan tailored to your individual fitness level and goals. Always begin with shorter intervals and gradually increase the duration and intensity as you get fitter.  Pay attention to your body's signals. If you're feeling fatigued or experiencing any pain, rest and don't push yourself too hard.  Stay hydrated by drinking  of water before, during, and after your workout.  Always include a proper warm-up and cool-down to prepare your body for exercise and prevent injury.

HIIT offers a powerful and time-efficient approach to fitness. By incorporating short bursts of intense exercise into your routine, you can achieve significant health and fitness benefits in minimal time. So, ditch the long, monotonous cardio sessions and give HIIT a try. You might be surprised at how quickly you see results.  Let me know what you think, I'd love to hear.

Understanding Belly Fat.

 Belly fat, particularly visceral fat (deep within the abdomen surrounding organs), is more than just an aesthetic concern.It's associated with an increased risk of serious health issues like heart disease, type 2 diabetes, and certain cancers.  

You might wonder why people get belly fat.  Some individuals are genetically predisposed to store more fat around the abdomen.  For others,  hormones like cortisol (released during stress) and estrogen can influence fat distribution.  Also a diet high in processed foods, sugary drinks, and unhealthy fats contributes significantly to belly fat accumulation. Unfortunately,  sedentary lifestyles lead to reduced calorie expenditure, making it easier to gain weight, including belly fat.  Note that as we age, our metabolism slows down, making it more challenging to maintain a healthy weight.  Lastly, chronic stress can disrupt hormone levels and lead to increased fat storage, particularly around the abdomen.  

After reading the above, you might wonder how to lose any acquired bellyful.  First, prioritize a balanced diet. Begin by focusing on Whole Foods.  Incorporate plenty of fruits, vegetables, lean protein, and whole grains into your diet.  Cut back on sugary drinks, fast food, packaged snacks, and processed meats.  Reduce your consumption of simple carbohydrates such as   white bread, pasta, and sugary cereals.  Do increase your fiber by including  high-fiber foods like fruits, vegetables, and whole grains to promote satiety and improve digestion.  Remember to include sources of healthy fats like avocados, nuts, seeds, and olive oil in your diet. 

Focus on getting enough regular exercise such as cardio, strength training and high intensity interval training (HITT). Try to engage in regular cardio activities like brisk walking, running, swimming, or cycling. Aim for at least 150 minutes of moderate-intensity cardio per week.  Do forget to Include strength training exercises 2-3 times per week to build muscle mass. Muscle burns more calories at rest, helping you burn more fat.   Short bursts of intense exercise followed by brief recovery periods, (HITT), can be highly effective for burning calories and improving cardiovascular fitness. 

In addition, work on reducing stress. Practice stress-reducing techniques such as yoga, meditation, deep breathing exercises, or spending time in nature.   Aim for 7-9 hours of quality sleep per night so you get enough sleep.  Reduce and limit your consumption of alcohol.  If  you choose to drink alcohol, do so in moderation.

Remember that sustainable  weight loss requires consistent effort with diet and exercise.   If you have any underlying health conditions, consult with a healthcare professional or registered dietitian for personalized guidance. Remember that losing belly fat is part of a broader health and wellness journey. Prioritize overall health and well-being over quick fixes. Let me know what you think, I'd love to hear.  Have a great weekend.

Why See a Nutritionist?

 

In today's world of conflicting dietary advice and overwhelming food choices, navigating the path to optimal health can feel like a daunting task. This is where a nutritionist can be an invaluable asset, providing personalized guidance and support on your journey to wellness.  

Let's start with understanding what a nutritionist can do for you. A nutritionist can personalize a dietary plan for you so it is tailored to your needs.  Nutritionists assess your individual needs, considering factors like age, activity level, medical conditions, allergies, and dietary preferences.  They help you create a realistic and enjoyable eating plan that fits seamlessly into your lifestyle, promoting long-term adherence. Whether your goal is weight loss, weight gain, or weight maintenance, a nutritionist can provide strategies to achieve your desired outcome in a healthy and sustainable manner. 

In addition, a nutritionist can help create a better diet if you have a chronic condition.  If you are diabetic, nutritionist can help  manage blood sugar levels through meal planning, carbohydrate counting, and dietary modifications.  Or if you suffer from heart disease, they  can advise on dietary changes to lower cholesterol, reduce blood pressure, and improve heart health.   They can also help with other diseases so you are eating as well as possible.

If you aren't sure you are eating a well rounded diet, a nutritionist can help identify and address nutrient deficiencies that may be contributing to fatigue.  They also help you  enhance your immune system and reduce the risk of illness and improve your mood.  Furthermore,  nutritionists can help you navigate dietary restrictions and identify safe and delicious alternatives.  Or provide guidance on proper nutrition during a pregnancy and after.  If you are an athlete's nutritionists can help optimize diets for peak performance, recovery, and injury prevention.

So why see one?  well nutritionists possess in-depth knowledge of nutrition science and can provide evidence-based recommendations.   They also tailor their advice to your unique needs and circumstances, ensuring a customized plan.   They offer you the opportunity for regular check-ins that can provide  motivation, accountability, and ongoing support.  By addressing your nutritional needs, a nutritionist can help you achieve your health goals and improve your overall well-being.  

What do you need to do to find the right nutritionist?  Ask your doctor, friends, or family for recommendations. Always check their credentials to  ensure the nutritionist is qualified and credentialed. The last step is to schedule a consultation.  Most nutritionists offer initial consultations to discuss your goals and determine if they are the right fit for you.  

Investing in your nutritional health is an investment in yourself. By consulting with a qualified nutritionist, you can gain valuable insights, develop sustainable eating habits, and embark on a journey towards optimal health and well-being.  Let me know what you think, I'd love to hear. 

The Incredible Link Among Fitness, Body, and Mind

The human body is a remarkable machine, a roadway of interconnected systems working together. While we often focus on physical fitness as a means to achieve aesthetic goals, its impact extends far beyond sculpted muscles and toned physiques. A great fitness regimen profoundly influences not only our physical well-being but also our mental and emotional states. This intricate interplay between fitness, body, and mind underscores the importance of a holistic approach to health and wellness.  

 Physical activity triggers a tremendous number of physiological benefits. Regular exercise strengthens the cardiovascular system, improving heart health and reducing the risk of chronic diseases. It builds and maintains muscle mass, enhancing strength, endurance, and overall functional capacity. Furthermore, exercise boosts bone density, preventing osteoporosis and improving balance, thereby reducing the risk of falls.   

Beyond these physiological advantages, physical activity plays a crucial role in maintaining a healthy weight. It helps regulate metabolism, burns calories, and promotes fat loss. A healthy weight, in turn, reduces the risk of numerous health problems, including type 2 diabetes, high blood pressure, and certain types of cancer.   

The impact of fitness on mental well-being is equally profound. Physical activity stimulates the release of endorphins, natural mood boosters that produce feelings of euphoria and reduce stress and anxiety. Exercise has been shown to be as effective as medication in alleviating symptoms of mild to moderate depression. It can also improve cognitive function, enhancing memory, attention, and focus.   

Moreover, regular exercise can improve sleep quality. Physical activity can help you fall asleep faster, sleep more soundly, and wake up feeling more refreshed. Sufficient sleep is crucial for cognitive function, emotional regulation, and overall well-being.   

The connection between mind and body is bidirectional. Just as physical activity influences mental health, our mental state significantly impacts our physical performance. Stress, anxiety, and depression can lead to decreased motivation, increased fatigue, and even physical ailments like muscle tension and headaches.   

To truly reap the benefits of the fitness-body-mind connection, a holistic approach is essential. This involves setting realistic and achievable fitness goals.   Start with small, manageable goals and gradually increase the intensity and duration of your workouts.   Choose activities that you enjoy, find fun, and engaging  Always get enough rest and sleep since they are crucial for repairing muscles and your overall well-being.  Take time to incorporate mindfulness, meditation, or deep breathing exercises or yoga into your daily routine.  Finally eat enough whole, unprocessed foods to support your optimal physical and mental performances.

The fitness, body, and mind connection is a powerful force that can significantly enhance our overall well-being. By prioritizing physical activity, cultivating mindfulness, and nurturing a healthy lifestyle, we can unlock our full potential, both physically and mentally. Remember, the journey towards a healthier, happier you begins with a single step. Let me know what you think, I'd love to hear.  Have a great day.