Freshman 15 - How to Get the Weight Off and Keep it Off

I can't sleep. It's 4:40 am and, no, I'm not usually this much of an early bird. I don't care about catching worms, I really just like to sleep. But I can't.

I've got Freshman 15 on my mind. It's May and most of the college Freshman are home now. My friend's sister came home from her Freshman year at college at least 15 pounds heavier and a little depressed. A lady who just bought my book, Stop Overeating Today!, told me her daughter just came home from her Freshman year and is at the heaviest weight she's ever been at and that she's struggling. My aunt brought in a relative who had a rough Freshman year due to the unhealthy college lifestyle - poor sleeping, poor eating, etc.

I've googled "Freshman 15" to see what kind of resources there are out there. Not much. One site, the first one on the list, addresses the problem but doesn't offer many solutions. But, if you go to their "how to be popular in college" page you can find out all about the parties and that the girls are supposed to dress like sluts to be popular. That's great information. (Hope you caught the sarcasm).

Hearing these stories about Freshman girls struggling with weight gain hits a personal chord in me. I gained about 20 pounds my Freshman year. Before college, I had already struggled with overeating and bulimia, so that definitely contributed to my difficulty adjusting to the anarchy of college. With nobody telling me what time to go to bed, what to eat, and what time to get out of bed in the morning, I was a free bird to experiment as I pleased and make plenty of mistakes along the way that affected my health and my judgment.

So how did I get my Freshman 15 off?? The solution wasn't just to exercise more. That didn't fix the main problem, which was overeating. I'm sure if I had been exercising as much my Freshman year in college as I had been as a high school cross-country runner, I would have only gained about half of the weight I did. But then, I'd still be 10 pounds overweight. The way to avoid gaining extra weight as a Freshman, as well as how to get rid of extra weight gained, begins with making a list of at least five occasions in which overeating occurred. College wasn't that long ago for me, so I can remember at least five times I overate. Here's my list:

1) Pizza party in the girls dorm at eleven pm

2) Brownie party in the girls dorm at two am

3) Getting seconds at the cafeteria in the morning

4) Buying extra food and stocking it in my dorm fridge

5) Ice cream party in college dorm at midnight

6) Late night runs to the college dorm vending machines while doing my laundry

(See a familiar theme? If I had gone to bed before 11 pm every night, I probably could have saved myself from gaining 10 pounds.)

The next thing to do is to identify why you overate in each situation. Were you stressed about your grades and felt like indulging? Were you eating out of emotion: giddiness, excitement, nervousness, anxiety, depression, or worry? Did you need to figure out how to get to bed earlier and miss most of the late night binges?

Here's a chapter from my book, Stop Overeating Today!, that talks about my ice cream party in the college dorm at night and discusses how I learned to stop emotional eating. The tips from my book were written after I successfully lost 35 extra pounds gained from overeating, weight acquired in high school and college. Obviously, my example is an extreme one, but it shows that I really understand the challenges of Freshman 15 and I am an expert in how to stop overeating and lose extra weight gained. Read the tip about emotional eating! How to Stop Emotional Eating

For more free chapters from the book Stop Overeating Today!, please visit: http://www.stopovereatingtips.com

Yesterday was one of the best days of my life

Seriously. Yesterday I was at a biannual trade show where I sell my book. I started working the trade show 6 months ago. Last time I was there, I had reasonable success as a first-time vendor selling my book Stop Overeating Today! This time was looking better. I was more relaxed and had some great freebies to hand out. I made an audio cd with tips like: 1) 5 ways to eat more fruits and vegetables 2) one mistake to avoid when trying to lose weight 3) 2 new ways to beat emotional eating and 4) how to play a more empowering role around food. I was also handing out shopping bags for free, because some of these shoppers had their bags full and their arms full too. Handing out free things without expecting a sale was a good feeling. I was reaching a new audience - people who wouldn't normally go out and buy a book on weight loss and wellness.

So here's the part about yesterday being AWESOME. One lady walked passed my table and almost nonchalantly remarked, "I love this book! I lost 50 pounds since I bought it 6 months ago at this event."
My jaw dropped. I just stared at her.
--"You lost 50 pounds since you read my book!" I exclaimed. "Can I give you a hug?"

Because there was so much going on, I didn't have a chance to ask her which tips were the most effective for her. Usually there are some that are universally moving. Tip #10 that talks about how to stop emotional eating by using the 4 questions is powerful, as is the one about getting over your guilt trip. I did ask for her e-mail and she said she'd send me before and after pics (yay!) and a testimonial.

I was absolutely thrilled for her - so proud of her. Another woman stopped by my table and told me about her heart attack 10 years ago and how changing her eating habits will literally change her life. She bought my book and I asked her to follow up with me.

Why are some people successful and others not? That is another question I will ask my 50 pounds lighter friend. In my own experience, it's because you are dedicated. What makes someone dedicated? Persistence (just take your stubbornness and use it to benefit yourself), humility (realizing you can't do it on your own and you need help), self-respect (loving yourself enough to help yourself, and a positive attitude. That's what helped me. Just the high you get from losing the first couple pounds can mobilize you to continue doing the positive things you are doing. Learning how to talk to yourself and get rid of negative self-talk was probably, for me, the #1 influence that helped me lose 35 pounds.

What about you? If you've lost a bunch of weight in the past, what was your secret? If you are trying to lose weight now, what do you think it would be? Comment and let me know!

(sidenote: after hearing that woman's incredible success story, I told everyone who stopped by my table and sold twice as many books as last time. Mentioning I was featured on the Dr. Laura Show didn't hurt either)

Gratitude Makes me Full

With Haiti and Chile's latest massive earthquakes and the deaths and diseases that have resulted on my mind, I want to write about gratitude today. It hit me this morning that I have everything to be grateful for and nothing to complain about. Do I have everything I could ever want? No, but I have everything I could ever need and more than the majority of the people in the world.

If a massive 9.0 earthquake shook the ground where I live in Orange County, CA, my home wouldn't tumble to the ground and crush me. That's a pretty significant thing, because so many in the rest of the world don't have that luxury. If there was a tsunami warning here like they just had on Oahu and I had to evacuate immediately, I would just grab my 72 hour kit backpack and go. (Hopefully I'd have a good amount of gas and not have to wait in line at the gas station). I stopped and talked to this woman the other day who had a sign that said, "Homeless with Kids." She didn't look much older than me. I asked her, "So, do you really have kids?" I've seen a lot of beggars that scam people, pretending to have limps and such. She told me about all four of her kids and how her husband lost his job so they were living in a motel in Long Beach. I gave her some cash, got her phone number, and told her I could point them in the direction of a good free employment center.

Man, I thought to myself, I am so blessed. Four kids in a motel. I asked the woman where she was from and she pointed out towards Pacific Coast Highway and said, "I used to live right over there." Kind of hard to believe a few years later she'd begging in her old neighborhood.

Anyway, the more I have felt grateful and humbly acknowledged that I have a more comfortable lifestyle than the majority of the world, the more satisfied and full I been. A lot of overeating is emotional. You don't feel full and satisfied emotionally so you turn to food to fill the void. If that describes you, try reading the news and counting your blessings. Your problems may seem a lot smaller and more manageable and you will have less of a void to fill.

Check out my book, Stop Overeating Today!, for more tips: www.stopovereatingtips.com

Babies Are Smarter than Adults

I've got a 9 month old and I love watching her try new foods. She is so decisive about what she likes and doesn't like. When she's trying something she doesn't care for, she makes the funniest faces of disgust and disinterest.

Just like she is decisive when she hates a new food, she is just as decisive when she is full. Sometimes I can't tell if she stops eating just because she is distracted and preoccupied with some new stimulus. So I try to feed her more, especially at night, to ensure I can get a full night's sleep by filling her up. But when she has had enough, she will purse her lips together and move her head away from me and then shout if she really wants to make her point clear, which she often does.

There is no justifying. No inner dialog in a baby's head, "it tastes so good, just one more bite." There is no emotional eating or self-medicating, "I've had such a hard day, eating this will make me feel better." Food is just fuel for her. That's it. It's not her friend or an enemy she punishes herself with by overeating when she's upset with herself. It just is.

How can adults undo all of their justifying, their emotional eating and self-medicating? How can they relinquish their relationship with friend as their friend, enemy, or sometimes both?

Some people may need to go into counseling or attend a local Overeaters Anonymous to identify how their relationship with food got so complex and how they can change it. There is also a self-help option that can help. Here is a free chapter from my book, Stop Overeating Today! that shows you the powerful relationship between our thoughts and what we eat, and how we can change our thoughts for the better. Enjoy!

Those who struggle with overeating feel more vulnerable than usual during the holidays. Thanksgiving, Christmas, Hanukkah, and New Years festivities all center around friends, family, and food. With so many opportunities to overdo it, guilt is a common reaction. Anyone in recovery knows that guilt can be incredibly damaging, acting like a magnifying glass that exaggerates the negatives. Here is a strategy from my book, Stop Overeating Today! (available on Amazon), that teaches how to break free from the guilt cycle.

Take a Vacation from Your Guilt Trip

This tip applies best to all of you who battle regularly with overeating. You may feel that it is a battle you will never win and that you lack the willpower to change.

When I was recovering from my eating disorder, I found that beating myself up and feeling guilty was not an effective way to make a positive change.

I remember one particular Thanksgiving. I was determined to stop eating before I felt full. I wanted to treat Thanksgiving like it was any other meal and not an excuse for overindulgence. As careful as I tried to be, I slipped and ended up eating too much.

At first, I felt very disappointed in myself. I had made so much progress in the former two months, only to “relapse” again. It felt like a defeat. As I sat there marinating in self-loathing, a light bulb went on over my head. I needed to stop feeling terrible and put things into perspective. Had I made a mistake? Yes. Did I regret it? Yes. Did I want to put myself through more self-loathing? No. Did my mistake determine my future? No. Could I move on? Yes. You get the idea.

It’s like I had taken the magnifying glass off of my mistake and was able to see it as a one-time event, not as a pattern of never-ending mistakes. I was able to look back at all of the progress I had made, the hard work I had done, and how far I had come. So what if I messed up once? I could call it a learning experience and move on. No need to hit myself over the head again and again.

Chronic guilt is not an effective way to grow and change. It keeps you focused on the problem. When the focus is on your weaknesses and mistakes, it keeps you from visualizing how you can change and what you can do to solve your problem.
Guilt is consuming and saps your energy. Moreover, it keeps you from remembering what strengths you do have and what progress you have made. Guilt keeps you stuck in a cycle of helplessness. Even if you have taken one step back, take two steps forward and acknowledge you are moving in the right direction.

For more information on the book or to order Stop Overeating Today! visit www.stopovereatingtips.com

What's Your Responsibility with the Cost of Obesity?

I don’t want to play the blame game, but I do want to point out the fact that if health care is standardized in the US, our tax dollars will be going to pay the high medical cost of obesity: diabetes, high blood pressure, cancer, etc. What is your responsibility? What is mine?

We each will have an individual responsibility to get in better shape so we’re not taxing the nation. One person’s weight problem will become everyone’s weight problem, because we all will be footing the bill together with our tax dollars hard at work paying for prescription medications and diabetes machines. That gives a new spin to the phrase “you are what you eat”. We will all be what everyone else eats.

It doesn’t help to point the finger at the fast food industry and say they combine salt, fat, and sugars in a way that hooks our brains and gives us urges we can’t control. Because then we’re still overweight and blaming something outside ourselves that we “can’t control”, so we don’t have to point the finger inward and think about our personal responsibility to ourselves and everyone else.

What’s the solution then? What can we do about the millions of people that are hooked to eating when we need a boost, comfort, or just something to take us away from our troubles or boredom? We all can’t be on the Biggest Loser and besides, we’re not all interested in being publicly showcased and humiliated. Paying for surgery to get a band stapled onto our stomachs is costly and not guaranteed. Thousands of people gain the weight back within three years of having the operation because they were still hooked to food.

I don’t want to come off as a critic, because I’m not. I want to be your biggest supporter if you have an eating and weight problem. But I want to point out the problem first because most people with eating problems keep their eyes closed, eat what they please, and live in denial. Even if taxing others doesn’t worry you, what about your own life? You’ve got yourself to worry about. Eating problems won’t go away on their own and I’m sure you are suffering for it, even if you don’t like thinking about it. Are you happy with how your body looks and feels? Can you get around as easily as you’d like? Does eating leave you feeling energized or stuffed and tired? Do you deal with guilt?

I want to help you because I know what it’s like to have an eating problem. I struggled with overeating and even bulimia, gained 30 pounds, lost self-respect and self-control, and dove into despair. What saved me was learning how to retrain my thinking around food, so urges did not control me anymore. I changed my relationship with food and believe everyone else can do the same. It just takes desire, lots of grit and determination, and a simple tool.

This summer I published a book called Stop Overeating Today! with 33 self-help strategies that teach overeating sufferers how I overcame my eating problem and how they can too. The tips are go-at-your-own-pace and encourage the reader to start slowly so retention is possible. This go-to guide is thorough, covering all aspects of overeating: emotional eating, eating at restaurants, eating at home, food shopping and preparation, eating for comfort, overcoming guilt, and more. It puts power back into your hands so you no longer can say, “I have no control.”

So, you can close your eyes and wish your eating problem and weight problem would disappear, or you can empower yourself with a guilt-free guide and start making small sustainable changes. It’s up to you. If you don’t, it’s up to all of us to foot the bill.

The Secret to Stop Overeating with Self-Psychology

When I was struggling with chronic overeating and bulimia in high school and college, sometimes it felt like I would never be able to stop. I felt like there was a huge weight over me and I couldn’t break free from it. I was embarrassed about my lack of control and worried about how others would perceive me if they knew. If I were to describe how I felt, my story would go something like this: “I have this huge weakness around food and when I’m stressed, anxious, angry, or even excited, I lose control and eat way too much. I’ve tried changing and eating like a normal person, but I keep going back to overeating patterns, no matter what. I’m stuck.”

In my newly released book, Stop Overeating Today!, I discuss the power of self-image and how our thoughts about ourselves determine what kind of role that we play, either limiting or empowering us. Here’s an excerpt:

“Shakespeare said, ‘All the world's a stage, and all the men and women merely players.’ Each moment of each day we can choose which role we will play. Our habits turn us into predictable characters. We expect to act certain ways because that is how we have done things in the past. That is the label we have given ourselves, that is the role we identify with, and that is how we see ourselves. Self-image is very powerful and can lead us to blindly play a role that is not in our best interest...”

Here’s an example of someone playing a role that limits him. After Joe experiences a series of unfortunate events one morning – he stubs his toe getting out of bed, there is a traffic jam on the way to work and he is 45 minutes late, he forgot to put on clean underwear – he thinks to himself, “I am having a really bad day!” He is convinced. Now he’s out to prove it. What role is he playing? The victim of a really bad day. He is out to find more examples to prove his theory that the world is out to get him. He discovers that the hum of the air conditioner is distracting and the guy who works at the cubicle across from him is breathing too loudly. See how he is playing a role, stuck as a character, and only he has the power to change his self-image?

Now, an example that relates to overeating. Shannon has been overeating for the past eight years and is unhappy with how she looks and how she treats her body. She deals with a lot of guilt and thinks, “I am a weak person.” That night at a dinner party, after eating a filling meal, she is offered delicious gooey brownies with a raspberry frosting for dessert. Her eyes pop out of her head and her mouth starts to water. She thinks, “Well, I don’t have the willpower to refuse. Here I go again.”

How can Shannon change her self-image and empower herself? Another excerpt from my book, Stop Overeating Today!, explains: “Choose a role that empowers you…If you find it difficult to start playing a more empowering role, come up with some adjectives to describe the type of role you’d like to play.” Shannon could choose strong, powerful, and healthy as her three adjectives.

Next, she needs to imagine herself as a strong, powerful, and healthy person and think about how such a person would react in front of the tantalizing brownies. She needs to visualize specifically what she will do instead of eating the brownies with crystal clarity, as though it’s already happened. On the other side of the room, Shannon sees three friends in the middle of what seems to be an interesting conversation. She sees herself standing up, leaving the table, and heading in their way to join them. After crafting her crystal clear visualization, she makes it happen, focusing so much on fulfilling her visualization that the brownies are no longer a temptation.

Phew! Now that you have a tactic for avoiding overeating in pressure situations, do you want to take it a step further? Grab a pen and a piece of paper and write down the role you have been playing around food that keeps you stuck in a cycle of overeating. Have you been feeling victimized, powerless, or depressed? After you identify your role, take that piece of paper and rip it up and throw it away. Don’t spend any more time dwelling on it.

Next, take out a fresh piece of paper and write down a phrase defining yourself with your new adjectives. For example, Shannon’s would say, “I used to feel weak, guilty, and out of control around food, but now I realize I am strong, powerful, and healthy enough make smart decisions.” Try it. What does your phrase look like? Every time you feel the urge to overeat, pull out that piece of paper and repeat your mantra. The more you practice this, the more natural sounding it will be and the easier it will be to follow. Before you know it, you are not just playing a new role, you have become a new person with healthier habits and a new sense of self-confidence.

(For more information about Stop Overeating Today!, visit www.stopovereatingtips.com)

Your Feelings Aren't That Important

I was listening to Dr. Laura on the radio telling one of her callers to stop paying so much attention to how she was feeling because feelings are irrational. She told the caller to use her brain and think instead of dwelling on her emotions that were keeping her stuck.

Voila! That's exactly the point I make over and over in my book. Your feelings will betray you.

Let's look at a specific example. Think of the last time you overate due to emotions. What was the emotion behind it? Was your thinking rational? Did it lead you to take action that resulted in satisfaction or regret?

It's not easy to break this cycle of putting too much stock in your emotions. The other day I was practicing shifting my attention from my emotions to my logic. It was tough! I was feeling sorry for myself because of a situation outside of my control and it was putting me in a bad mood. I told myself, "This feeling doesn't matter. It's just a temporary fleeting thing. I can focus on changing my thinking and I will feel better."

It took some struggling before I was able to successfully shift my focus from my "poor me!" emotions to rational logic that the negative situation was temporary and I could feel okay in spite of it. But it was worth it because I was able to put control back into my hands and feel empowered.

So it takes work, as all good things do. So to be perfectly honest, it's not a too-good-to-be-true fix. Nothing really is (so don't believe it if it claims to be). Nothing in my book Stop Overeating Today! pretends to be. That is something people appreciate. One reader today told me, "Stop Overeating Today! gives you hope, but it's not too-good-to-be-true. It's realistic and encouraging." The same is true for this exercise. When you practice thinking yourself out of a bad mood instead of dwelling in your feelings, you will get better and better at it. The good news? You won't be stuck in negative emotions without an alternative.

So next time you are feeling too much and it's getting you down or urging you to overeat, put on your thinking cap instead.

The Guidance You Need to Stop Overeating

New research conducted regarding American's health totally supports what my book is out to accomplish Stop Overeating Today! and proves how important support really is:

"'People have lofty, admirable goals of eating healthier, exercising more and
treating their bodies better. Our research suggests though, that implementation
of these goals is challenging. Many people need help and guidance to understand
where their health is lacking and how they can improve it,' recommends Krista
Faron." (source: http://www.reuters.com/article/pressRelease/idUS215305+03-Sep-2009+BW20090903)

The research also indicates that 45% of Americans surveyed struggle with overeating and want to treat their bodies better. Do you fall within that 45 percent? Want a resource that will teach you how to stop overeating, even when you're stressed, tired, bored, or emotional? Want a workbook that will help keep you on track, so you can apply the strategies immediately? Visit http://www.stopovereatingtips.com to get the skinny on how to stop overeating today.

Do you eat when you're hungry or when the fullness fix wears off?

This is what it comes down to. Do you eat only when you are hungry, or do you eat when you are no longer full? Your answer to that questions will help you see if you are using food as fuel to get more energy or if you are using food for comfort.

Maybe you don't get what I mean. There is a difference between being hungry and no longer being full. You get full right when you've finished your meal (hopefully not overly full). You are satisfied at that point. Let's say you eat something every three hours. Between being full and the next three hours, you're not going to be very hungry, but you won't have that perfectly satisfied full feeling the entire time either. It will wane until you are hungry again.

So what I'm saying is that there is being completely satisfied and full, there is being neither full nor hungry, and there is being hungry. At which point you eat again indicates whether or not you have a healthy relationship with food.

Some people with overeating tendencies want to have that full feeling the whole day. That's how I used to be. I thought about food all the time. (What will I eat next to get full?) It was definitely a problem. To me, eating wasn't about giving myself the necessary energy to keep moving and thinking healthily. It was to help me feel full in other ways that really had nothing to do with food. I was also eating to fend off negative emotions like anxiety, stress, and fear.

So, what about you? Is food your fuel for energy or is it your fix for other things? If you are an emotional eater that relies on having that full feeling all day long, you may want to start reading my book at Tip # 9 How to Avoid Emotional Eating or Tip #2, Lower Your Stress Levels. There's nothing more liberating than to be around food that used to be your weakness and feel no emotional connection to it at all.

Stop Overeating Today! Book Q & A

Q: What makes this book any different from the thousands of other books about weight loss and diets?

A: This book has nothing to do with diets. I'm not a big fan of them because, in my mind, to diet means to deprive. What makes this book different is that the tips are straightforward and easy to read and apply. You could pick it up and read anywhere for just 2 minutes and find something useful you can apply the next time you eat. The tips are easy to remember. The tone of the book is conversational and fun. I wrote the book as a peer, not as a doctor or a professional dietitian or psychologist. I actually used these tips to help me overcome my overeating problem. I know they work. These tips are not arbitrary. They are supported, tested, and proven.

Q: Why did you write this book?

A: After recovering from an eating disorder in 2001, I wanted to help people do the same. I was a mentor in a recovery support group and noticed that overeating was a common problem for a lot of girls. Later, I became a life coach and when I talked with people about eating issues, discovered they wanted ideas for ways to stop overeating. Since I have struggled with overeating in the past, I wanted to share strategies that worked for me.

Q: What is your favorite tip?

A: Tip #10, which talks about how to stop emotional eating by using a self-coaching method called "The Work of Byron Katie". I learned this method at Byron Katie's coaching school and discovered it works for any negative emotion: stress, anger, fear, hurt, you name it. You basically ask yourself a series of 4 questions, which help you start thinking rationally and to separate yourself from stressful emotions. After you can see yourself more objectively, you can make a healthier and less impulsive decision. It sounds like a long process, but you can successfully go through this self-coaching method in less than 10 seconds. To learn more visit http://www.thework.com.

Q: What additional products or services will you offer to complement the book?

A: Everyone who buys the book is offered a free 15 minute phone coaching session, to help them apply the tips in the book to them personally. If they find that beneficial, they are free to sign up for more phone coaching. My rates are currently $100/hr.

Q: How long did it take you to write the book?

A: I worked on it off and on for the last two years, and pretty consistently since September '08.

Q: When will be book be for sale?

A: That depends. If you buy it on my website it will be available in about 10 days. On Amazon it will be available in about 25 days. Can't wait!

When you just can't stop from eating a whole bag of cookies

Ever been in this situation? You ate an entire bag of cookies and then you wondered why? You weren't even that hungry, right?

I know exactly what you are talking about! That's why I wrote this book (Stop Overeating Today!). I used to be that person who would eat the entire bag of cookies and then wonder why. I would overeat enough that I decided I had to do something about it.

I decided to really tune in to what situations and thoughts set me up to overeat. What led up to it? What could I do to avoid that situation in the future?

Eventually I started narrowing down strategies that really worked, that lowered my stress, that tempered my emotions, that helped me step away from flawed thinking. I put 33 of the strategies in the book.

I can't wait to share these strategies with you, to do raffles and give away free copies of the book to blog readers, and to give discounts to make it accessible to whoever could use some 'how to stop overeating' advice.

Whether you only overeat on special occasions or you commonly find yourself emotionally eating, this book is for you. Now a word to the men on emotional eating. It is not just about eating a bunch of ice cream during PMS. I know guys who get a little stressed at work and then start munching, putting on some extra pounds in the process.

This book will have something for everyone. Let's face it, we live in America. Just going out to eat is an invitation to overeat, since the portion sizes are out of control.

Can't wait till I can show you what you can do about it! I'm expecting the book to be live on Amazon in 3 weeks. It will be on my website even sooner. Will keep you posted.

Stop Overeating Today! 33 Tips That Will Change Your Life

Have you seen the sneak peak yet? To see a book preview (with 3 of the tips) go here: http://www.stopovereatingtips.com/preview.htm

The book is almost here - yay! Pretty soon I will be adding links to Amazon.com, my website, and createspace.com to start selling the book designed to help people increase their mind power in impulsive or emotional situations and make healthier eating decisions. An e-book will soon be available as well.

Who doesn't need this book? I was on the phone with my website hosting company the other day. I'm not always the most technologically inclined and needed help. Anyway, the girl at the company asked for my domain name and I told her, "www.stopovereatingtips.com". She responded with, "I could use some of that."