Hi, suzanna ~ Palm oil isn't an easy subject to come to grips with, but I gave it a try here a while back. Read through, see what you think. Personally, I'm going to pass on palm oil until we learn more. ~~ and thank you so much for your kind words!
I am a Type A and would like to know what to eat to gain weight. I have always relied on dairy products (ice cream, cheese etc.) to maintain my weight (I have always been underweight - 5'5" 105-110#). What would be good to eat between meals? Laura
Just following your A diet should normalize your weight. Eat your full quota of acceptable grains and fish/fowl. A couple of tips: eat in a relaxed frame of mind, chew thoroughly, and relax a bit with some soothing music after your meal. Yoga is great for harmonizing your endocrine system, calming your digestion, and encouraging development of active body mass. The Pilates system is a fine method to build muscle on those delicate bones of yours!
In the book "Complete Blood Type Encyclopedia" on p. 582 there is listed Wild Yam (Dioscora) being beneficial for Type O, but it does not say anything about the other blood types. I am an A non-secretor and I would like to know if the wild yam is a neutral or an avoid. I would also like to know the answer for the other blood types for this supplement. Thank you so much for your time and effort. Marilee
I don't have an authoritative value for wild yams as such, Marilee. All I can offer is that "true yams" are an avoid for all type As ~ beneficial for Bs and ABs ~ and neutral for Os. Wild yams and and the yams in our food lists are both Dioscorea villosa. Therefore, the values for both must be identical. :-}
I am a B+ nonsecretor diagnosed with invasive breast cancer 11 yrs. ago. Strong family history on both sides. Soy and peanuts have anticancer properties but i do not eat them because they are avoids for me. Should I eat them anyway as being cancerfree is more important than my weight! Also I quit eating flaxseed oil in my MFC because of its high linoleic acid content which I understand to be a cancer promotor.. Again not what I want to do. Confused as many doctors advocate flax. Please help me to understand what is best for ME. Thank you for your time. Jean
Unfortunately, the benefits soy and peanuts confer on type As don't extend to Bs and Os -- quite the opposite. Soy has been shown to impair Bs' immune defenses by reducing B antigen levels. Instead of peanuts, use Peter's Aromastat supplement to block aromatase levels and inhibit early cancer growth. Also, please consider adding flax oil back into your diet. Here's a link to Peter's Ask Dr. D. on flax. I hope you have purchased the Complete Blood Type Encyclopedia, as it is full of detailed information and protocols concerning cancer. Best of health to you, Jean!
I am an AB blood type. Can I use flax seed meal? Alexandra
Sure! Best way to get flax meal is to buy the seeds and use a coffee or spice grinder to prepare small amounts of meal when you plan to eat it. The oil in the seeds goes rancid quickly, so this method is better than purchasing the meal pre-ground. Keeping your flax seeds, meal or oil in the fridge greatly extends their "fresh-life."
I belong to the B blood group and would like to lose some weight on the blood group diet. I don't understand why Tofu is to be avoided under blood group B and yet soya flour is acceptable. Would eating Tofu deter weight lose? Btw, Tofu is one of my favourite food - I eat Tofu 3 - 4 times a week. Must I totally avoid Tofu in order to lose weight? Edith
For weight loss, try to eat 100% beneficial foods and engage in B-type exercise and stress-relief practices. Tofu will only retard your progress and lead to discouraging results down the line.
If it will ease your pain a bit, remember that virtually all of us have bade fare-thee-well to at least one favorite food. I commiserate with you in the tofu and tempeh regard (love 'em both). I've lost chickpeas (hummus with sweet peppers! *sigh!*) buckwheat pancakes with maple syrup! oatmeal on cold mornings! fresh roasted sweet corn, corn bread with pancetta and hot peppers, gourmet purple popping corn! OH, don't get me started on the vasty wealth of brilliant cheeses from France and Ireland... and curried cabbage... brussels sprouts in quiche, potatoes in every form imaginable... chestnuts in December, sunflower seeds in July, fried plaintains with Haitian goat stew. Honeydew, just as it is. Apples cool in the breeze, blackberries warm from the bush. STRAWBERRIES. Other than that, I have no complaints. ~~;-D When you see the weight dropping and little surprise healthy "side-effects" showing up, your longing for tofu will fade as well. Hang in there, dear!
I live in Turkey-Istanbul. I am Blood A Rh+ and 33 years old female. I have still skin problem too much (acne)and I have gastrit problem and helico bacter. My doctor couldn't do anything about my problems. I would like to learn which supplement that I have to add my diet. Thank you very much for your helps and best regards, Ipek
Ipek, try to cut down on grains. See if you can find fish to replace any meat or fowl you eat. Fill up on as many green vegetables as you can get locally. Follow the A diet in Eat Right 4 Your Type and include yoga or meditation every day. For your skin, use Witch Hazel on it. Can you obtain the following: burdock tea, Holy Basil in capsules, Pantethine (not pantothenic acid), and vitamin A? Five or ten drops of Gentian tincture in warm water before meals will help with your stomach distress, and Linden tea and Asian (Panax) Ginseng can be added to get rid of the H. pylori infection. Two weeks should see a great improvement. Write back if you have any trouble recognizing these names.
I'm a French reader of your 3 books. My husband (A+) and I (O-) enjoy your blood diet method. Now, we want to be sure about our secretor status. How could I buy your test ? Do you have an european web site with price in euros or can I find it in a store, here, in France ? You know that french like food so we find a lot of good receip for our two blood type, how can I give you them ? Thank you for your answer, best regards. Valérie
Hallo, Valérie! You can order the secretor test from our friend Cocky who represents Stacktheme in Europe. Just email her at StackEurope ~ she'll take care of your needs. And if you would be so magnanimous as to send your recipes to me at helpinghand, I will be your friend for life. :-) My man (German) and I (Irish) have a little love affair with food, too. I'll post them into the Recipe Exchange so we all can enjoy them! Thank you!!
Anne, the rye bread mix sounds fine. Technically, type O nonsecretors should avoid soy, but if you're in good health and don't plan to learn your secretor status, just keep watch that it doesn't constipate you or cause pain or gas. The range of frequency for two slices of bread is between two and six times per week. The two Organ products are based on cornstarch ("maize starch"), so aren't recommended for us. Thanks for writing, and best of luck with your baking!
I have been following the diet very closely for about 6 weeks, including integrating cardio and strength training into my schedule. I am type O, 22 years old, 5'6" and weighed 123 pounds when I started and 127 pounds now. I don't care so much about losing weight, but I want to lose some flab and convert some fat into muscle. So far, I feel great and I look better, but I have gained 4 pounds and want to see less flab and more muscle! I'm wondering if I am eating too few calories and perhaps my metabolism is suffering for this. Dr. Dadamo's calorie calculator says I should get at least 2000 calories a day (for light exercise, 2300 for moderate exercise), but frankly I find this a very high number. I have lately been calculating my caloric intake and find it to be at most 1500 per day. I eat very healthy and I am not hungry, so I can't imagine what I could do to bump this up, but I don't want to slow down my metabolism! Can you explain the relationship between calories, weight, and metabolism? I'm sure this could help some others as well! Thanks! Kay
Hi, Kay ~ Instead of the calorie calculator, try the Body Mass Index calculator. The weight you gained may well be muscle. If your BMI is improving, then you are losing fat and building active tissue mass ~ your report that you feel great and look better means you're doing the right things. Instead of the scale, take measurements of your waist, hips and thighs. Compare them weekly with the old ones. Rather than adding calories, just follow the portion/frequency charts in Live Right, don't eat to the point of discomfort, and note your energy levels after your workouts. If you're dizzy or weak, add a berry & nutbutter shake or other protein snack. As you build muscle, you may begin to require more food. For now, give it time, you'll do fine! NOTE FROM CONTRIBUTOR ADDED: "If one gains weight, whether fat or muscle, the BMI will also go up. This is why the BMI is an inaccurate measurement of health status in professional bodybuilders and other muscular folk. The best way to determine whether or not you are losing fat is to monitor you body fat percentage using calipers and/or bioelectric impedence testing. Cheers, Ryan" Thanks, Ryan! I realized my error only this morning as I was checking the column (*;-}), and I appreciate your note about it!
Currently reading BTD, Century Books 2001 edition. Am O positive (with hypothyroidism), my husband O negative and OK, but am about to care for A2-type Mum post knee replacement surgery so was checking to see how we could cater for all of us. Herbal teas for A (p. 125) says that cornsilk and red clover should be avoided as they have the opposite effect to that required and suit type O, but in the list for type O on p. 80, they are among the teas to be avoided. Obviously there is something wrong with these lists. Now I am wondering if other lists are also wrong. I take 150µg thyroxine daily and was told to avoid iodine, so assume that this includes the bladderwrack etc. advocated. Rosalind
Your book's lists are correct: cornsilk and red clover should be avoided by both type O and A. Ask your doctor whether the iodine in seaweeds will interfere with your medication. There are multiple Outcome Reports referring to alleviation or normalization of thyroid function after following the type O diet for a period of time. Go to the page I just linked ~ in the Search For field, put "thyroid" and in the Search By pulldown menu, choose "Comments." You might copy, paste and print them for your discussion with your doctor. Good luck, and good health to you!
Having been a cook and now a carpenter, I did get a tiny amount of exercise. But at the end of the day I have always been too mentally and physically exhausted to do serious exerecise. When I was young, my body literally craved exercise without end. But having been a couch potato on numerous medicatiions for years, my promptings greatly diminished. Do you know of any herbs, supplements or foods that will help jump start my body's urge to exercise again?
I eat meat once a day, usually red meat, around 6 oz at breakfast with a large salad and eggs. Also, is cow feta ok for O's? And ketchup, being listed as an avoid, can be made with cider vinnegar and sweetened with fruit juice, but is it then ok? Oh and you forgot to mention goose as an avoid for O Se's in one of your answers. David
David, I want to congratulate you on the accomplishment of your goals. More than that, I laud you for continuing to seek ways to implement Peter's suggestions in order to attain robust health.
Stressful jobs of a multitude of varieties can put us through a "mental work-out" leaving exhaustion in its wake, while the body's musculature has done little (if anything) other than key-up for fight-or-flight whilst keeping that smile on the face. :-E Many of us regularly come home at night feeling wrung out by a workday in which much was encountered, but nothing required (or allowed) in the way of physical response. That's precisely the time when we need our hour on the Nautilus machines, 10-mile cross-country run, yoga class, Qigong practice, or walk in the gardens most of all, and just when we are least inclined to do so.
The key? START. Just keep telling yourself you need to start, until you do. Give it a try once. Do a 15-minute run/walk. Do it again a couple of times that week, then add a minute onto your exercise sessions for the next week, and so on ~ and keep going. Remember to do thorough stretching before and afterwards, to prepare the body for activity and protect against injury. Stretching before bed can help with a morning workout, surprisingly. Think about other activities you might like -- team sports, one-on-one confrontations like tennis/raquetball/squash/2sies volleyball, or gym workouts, or skating, climbing, swimming, and mix it up. The great thing about this is, every day you exercise (including the first!) will feel in sharp contrast to those months or years when you didn't -- the psychological payoff is intense and lasting. It's just a glorious feeling. JUST DO IT, as stupid as that sounds! Just do it. :-}
Can I recommend herbs, supps or food to get you going? well ~~ I notice that I, at 130 pounds and 5'9", eat at least twice as much meat as you do. OK, I'm a nonsecretor.... Still, I hope you're using the Live Right recommendations on portions and frequency? :-) Second, I wonder if you are eating your largest meal at breakfast, which is a proven lose-weight strategem? If so, please add some nice fish or meat (very small & simple) at your last meal of the day, and include some olive or walnut oil, or homemade mayonnaise. It will put pep in your step for the next morning's exercise. Another thought: nutritional yeast (KAL is my favored brand) and some Methyl (B12) Plus (sold on this site) elevate mood, increase physical energy and contribute to a "warrior's attitude." ;-> Take them separately, and the yeast during the early part of the day. If taken at night, it may energize you just when you'd like to sleep instead.
Cow feta is fine for O's. Ketchup made with cider vinegar and fruit juice, is O-K for O secretors, too. And I've got good news for you: goose is Neutral for ya. Pork, quail and turtle are your only listed meat no-nos.
Vitality is not merely a quality of the mind. We are physical beings, and to engage in an appropriate exercise program is to honor the gift of the body. The concomitant rewards are physical, emotional, mental and spiritual.
David, I want to hear from you on your progress in getting those tootsies moving. Please keep me posted!
What is vegetable glycerine, which you recommend as a sweetener? The local health food stores have never heard of it. Rachel
Hi, Rachel ~ here's your chance to foster continuing education at your HFS! ;-D Heritage and NOW are the two brands I've seen in my city's many organic grocers ~ you could ask your store manager to order it for you (NOW is cheaper, and as far as I've been able to ascertain it, the products are entirely identical). However, for the best price, you might consider buying it online. Take a look at Harvest Moon Health Food's NOW glycerine page-- it's the lowest retail price I've seen for that item. enjoy!
Hi, Susan ~~ I'm kinda surprised your HFS folks had never heard of it, but hey! here's a chance to contribute to their education. :-) Here is one source for Triphala, a combination of Amla (Indian Gooseberry), Beleric Myrobalan (fruit from the Bihara tree) and Chebulic Myrobalan (the fruit from another Indian tree, Harada). Scroll down to the grey box entitled "The Amazing Ancient Triphala" and read all about it. It's a great page to print out for your HFS manager's reference.
Good luck with your protocol, and thanks for writing!
Great Report from Don ~ Heallix mystery solved ~ Tinea - NOT! ;-) ~ Speeding Hair Growth ~ Recipes & Encouragement! :-DMarch 4th, 2000 , by admin
Dear Heidi, My wonderful, insightful daughter may have found the answer to the homeopath's comment that I could become "allergic" to Heallix. With that comment, and the fact that I was feeling quite thirsty, Nina wondered if in taking the Heallix there was a lot of "debris" left from killing the bad bacteria. She reckoned that I needed to "hose down" my bladder so that I can continue to detox. In fact, in the early days of taking Heallix I had a headache along the top of my eyes which I used to get when eating something I shouldn't It was from detoxing. With lots more water, about four liters a day, I feel great and can't wait to have the Heallix tested again. Will let you know what she says in October. Karen
Hello, Karen -- I'm VERY glad you two worked it out that you were having a detox reaction, and that you're feeling better now! :-) As I noted a while back, those symptoms are quite common during detoxing.
I'd like to remind everyone to be sure to read the Heallix site thoroughly if you have any questions about its use, how it works, or just anything at all about it.
This is just one brief note from the Heallix FAQ page:
However, this is quite different from an allergic reaction, which is again different from an intolerance -- so I'd still like to find out your homeopath's explanation of what you were initially told about the development of an "allergic" response... please update us, OK? Thanks so much, dear!!
Thanks for your information about tinea Heidi. Actually in the couple of days since I wrote I've tried a home remedy which has helped, and may indicate that it is not a serious fungal infection.I have not had a scrape test. What I did to ease the discomfort was to apply witchhazel (health food store) and to keep the area dry, dried it with a hair dryer after showering.It must the the most natural damp spot in the body (beneath the little toe).So far so good! Thanks anyway, I'll keep you instructions in case it bothers me too much. Best wishes, Jenny
Well, that's a relief! I'm glad you got it cleared up with a minimum of bother -- thanks for the update, Jenny! :-D
Hi Heidi I have a few questions. I Had all of my hair cut off (Bad perm). What can I do to get it growing quickly? I heard biotin was good, and increased protein in the diet. If so, how much of either should I take? Would the protein in your stock recipe help? Rachel
;-) Hi there, Rachel -- Do daily scalp massage, with fingertips, in tiny circles all over the skin. Move the skin, so that you're not just rubbing the surface. A yoga posture that increases blood flow to the head would also help.
Increased protein works if you have a protein deficiency which is affecting hair growth -- here, you're just trying to get your hair to grow out a bit faster. The stock recipe is good for every part of your body, and does contain nice stuff for the hair in its collagen, proteins and minerals. See to your health, your diet, and your exercise generally, and the hair will grow at its optimum pace. In the meantime, I'll bet the very short hair is a new experience! Enjoy it! You might get so attached to it that you keep it! ;-) Best wishes, Rachel!! :-)
Heidi, I am writing about Val’s fulvic acid based liquid minerals’ question. I asked Leo from Heallix a few months ago if he had any plans to offer a fulvic acid based liquid mineral product, in other words Heallix without the ionized silver. He said yes and that it would offer many health benefits to those not needing the silver to fight some pathogen. The other advantage is it will be much less expensive then Heallix, since it won’t have any silver in it. I looked on his site just a few days ago and he still didn’t have this new product listed. I need to write him again and ask when he thinks the new product will be available.
I also wanted to let you know that slowly but surely my sinuses are healing up since I stopped eating all gluten containing grains. In fact, I hardly eat any grains. I only have rice, and maybe buckwheat, a couple of times a month. Even my long time ragweed allergies are not really bothering me.
As I have told you before I had been fighting chronic sinus infection problems for around 10 years. The doctors I saw gave me constant antibiotics, prednisone, and other drugs as well as performed 4 surgeries on my sinuses. The end result was they did nothing to solve my long-term problem, but managed to take lots of my money, caused me pain and suffering, and I am sure further damaged my overall health. The past 10 years have been very difficult for many reasons. I believe my sinus problems and their impact on my adrenal glands were directly or indirectly related to many of the difficulties and problems I experienced.
The resolution to my sinus problems is a MAJOR life altering event for me. I am now starting to really look forward to the future again. With this sinus body burden gone I hope that this will also lead to a quick resolution to my adrenal fatigue problem (if it hasn’t already, I plan to test again soon), and may even help with my hypothyroid problem that started about 2 years ago.
The BTD and advice to type Os to consider eliminating grains led me to the discovery that gluten was the cause of my problem. Thank you and everyone else there that has helped get this information out to the world! I cannot express how wonderful it is to be able to breath through uncongested open nostrils again!!!
Let me add one more related item. I have been drinking Yerba Mate tea lately as part of the Allergy Control Protocol and I think it has helped open up my sinuses. From what I have read about Yerba Mate I assume the benefit is from stimulation, and maybe nourishment, of the adrenal glands. I am hoping that this will also help my adrenal glands recover and return to normal. Do you have any comments or info about Yerba Mate tea? Thanks again!!! Don
Well, HALLELUJAH! GRAND NEWS, Don!!
The only knowledge I have about yerba mate is what you've probably already seen: the TYPE O AND YERBA MATE post in the Ask Dr. D'Adamo column. I see nothing related to adrenal support, but your sources may have more detailed information.
I'm just really happy about your progress ~ please keep us updated!! :-D
Hi Heidi, This is for Marie (AB nonnie) who does not like turkey. As an A nonnie, I can relate to not wanting to eat meat nor fish for that matter. I am proof it can be done. :-) Here is a great "disguise the turkey" recipe.
Take ground white or dark meat turkey, whichever seems more innocuous to you. Add apple butter, with no sugar or honey. Then saute some sliced onions in olive oil with some dried herbs (basil, oregano, thyme and/or turmeric). When onions are translucent add ground turkey. Cover the pan with a lid. It will help it to cook the turkey fairly quickly and completely. Stir occasionally.
While cooking, make a sauce from olive oil, lemon juice, Braggs Liquid Aminos (wheat free Tamari) and powdered 100% pure mustard (start with small amounts - 1/8 tsp) and mix to taste. Put turkey mixture on cooked greens like swiss chard or kale and pour sauce over the whole thing.
The sweet from the apple butter and the savory bite from the sauce really complement each other. Really scrumptious!
There is a book that has really helped me with the being a nonnie and eating animals. It is titled "Message from Water" by Masaru Emoto shows how water crystals are affected by their environment even to the point of becoming more sparkling and luminous after the words "thank you" have been placed on the container with water.
You can go to http://www.adhikara.com/water.html for more information. Beautiful photographs and quite striking! So I bless and thank the animals that gave their lives so I and my family may live more fully.
And for great recipes like that and more come join us at our nonsecretors group and find stuff like a homemade BBQ sauce by Ann, O nonnie, homemade plum sauce by Paige, O nonnie, homemade pesto by Rose in Hungary, O nonnie, and homemade mustard by Mike, A nonnie, homemade fruit butter and so much more. Thanks Heidi for everything. Big hug, Nina
A BIG hug back, dear! Many thanks!! :-D
Heidi - Thanks for the helpful column! My question: I'm uneasy with your recommendation of bone broth as a source of calcium for type O. I'm sure I read somewhere that Dr. D said that gelatins of all types INCREASE the effect of lectins -- that is, allow them to do more damage than they already do! I have not seen in his books that he recommends gelatinous meat stock. It seems that it could be fine for those who are 100% compliant with the O diet (it sounds like you are!) but for those of us still eating some no-no's like flour tortillas or potatoes now & then -- shouldn't we avoid it? Jenny
Hello, Jenny! Are you thinking of the Answer to Critics, in which he mentions the 'detractor' who said broth can make all meats OK for types A & B, and the gelatin in the broth will block lectin activity, etc.? That claim is certainly untrue.
Peter goes on to say, "In addition to the fact that many people can not use gelatin for religious reasons, in over 6 years of research I have never seen a single study to support this contention. In fact many animal proteins, such as albumin, enhance the reactivity of lectins." Cannot use gelatin for religious reasons? He appears to be talking about gelatin derived from pork. I don't recommend anyone start making broth using avoids. And albumin, of course, is an animal protein we eat every time we have an egg. It's present in many other animal-source foods as well.
Rather than suggest you not enjoy broth (or eggs, or flesh food of any kind) if you eat avoids, I'd suggest not having avoids ... especially not with your broth! ;-) Hope this eases your mind, dear! :-D
Congratulations on your upcoming wedding! Shea, for this special occasion, a little reg'ler cake will do most folks no harm... but if you'd truly prefer a BTD-compliant wedding cake, let's give it a shot! I do hope this column "hits the air" in time to be of some help to you. :-D
Depending on your tolerance of grain, sugar and dairy, whether the cake will be homemade or ordered from a baker, and the size of your guest list, there are a number of options to consider.
(1) White spelt is an excellent substitute for the wheat flour used in cake recipes. If your organic grocer doesn't carry organic white spelt flour, it can be obtained through the Purity Foods or Frankferd Farms sites, for example. It is an avoid for nonsecretor Os, but if you "test-drive" some spelt bread before deciding on your wedding cake recipe, you'll know if it'll pass muster for you on this one occasion. We don't want the bride doubled over due to the wrong cake grain!! There are spelt cake recipes galore on the Internet and in cookbooks too numerous to list here, so if you can enlist the cooperation of the baker, you're set!
(2) Eggwhite-based batter is another way to get round the wheat problem. Many commercial bakers will make a genoise, or "flourless" cake for you. Because these cakes are softer, moister and of a more delicate texture, it may affect your original design -- wider than tall may be necessary in order to avert collapse! Nut flours (almond, walnut, hazelnut) take two minutes to make in a blender, and are great additions to genoises for the "stand-up" texture they confer, but if your guest list is too large to ascertain whether any person may be allergic to nuts, it may be better to use another method rather than risk a case of anaphylactic shock at the reception. :-} As with spelt, there are scads of flourless cake recipes on the Net, and in a multitude of cookbooks. Browse, pick & choose as your heart desires.
(3) If you'd like an alternative to sugar, consider vegetable glycerine, a remarkable, lectin-free liquid sweetener made from coconuts. Get this: it actively stabilizes blood sugar levels rather than bouncing them around as refined sugar does. It's magic in baked goods -- tastes like sugar, no odd or overpowering flavor or aftertaste like stevia or molasses, and adds loft and moisture. NOW and Heritage are two brands which come to mind. Your health food store may carry one or both, and in any case they can order some for you. At the moment, Harvest Moon has the 16 oz. NOW product on sale. :-D
(4) Buttercream frosting can be made with butter or ghee, sugar or veg gly, and your chosen flavorings (almond, lemon... vanilla is neutral for O secretors now, by the way!). Glaze is a snap with veg gly as the base.
"Sucrose" is the two-molecule simple sugar that we know as... well, as "sugar." :-) It is present in many whole foods along with its companion elements. The immense quantities of refined varieties of sugar in the average American diet are contributors to type II diabetes, immune dysfunctions, and a load of other ailments. No lectin is involved -- it's rather a metabolic tolerance issue. But again, most people deal with small amounts without adverse result. Let your own body be your guide. :-)
Fruit is best eaten alone, on an empty stomach. When eaten with other items, grains in particular, it tends to push its way to first-in-line in the digestive queue. That said, many people have no trouble with fruit/meat combinations in meals, and some enjoy fruit/grain/dairy desserts without complaint. Test your own reactions eating it with or after foods of various kinds, and look for discomfort or gas -- if present, you may be better off including it as your day-starter.
I wish you all the best, and truly hope these notes will contribute to a very happy and healthy wedding day for you and your husband ~ and many joyful years to follow! Good Luck!!