10 Signs You May Have a Poor Relationship With Food and Tips to Help

Andrea is addressing the complex relationship you might have with food, identifying common red flags that might indicate a less-than-healthy perspective, may not even be aware of. With a compassionate and informative approach, she discusses how labeling foods as 'good' or 'bad,' obsessive food thoughts, and the cycle of restriction followed by overindulgence can negatively impact one's mental and physical health. Andrea shares her personal journey towards food freedom, illustrating how small, consistent changes can lead to significant improvements in self-esteem and overall well-being. Encouraging listeners to reevaluate their dietary habits, Andrea's message is one of hope and empowerment, advocating for a lifestyle where health and enjoyment of food coexist harmoniously.


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Transcript

[00:00:00] Well, hey there. Welcome back. Today, we're going to be talking about your relationship with food, and particularly if you possibly have a poor relationship with food. Now, obviously everything we're going to talk about is not set in stone and guarantees that you have a poor relationship with food. But when we start to notice a compound of some of the things I'm talking about, it might be a good indicator for you to rethink how you mentally View food and even some of your habits and things you were doing around food, because maybe you're starting to imagine some of those thoughts and feelings or actions are normal.

And I'm hoping that as I point out some of those red flags today, you might realize there might need to be some adjustment in your life and it's actually going to make your relationship with food and fitness and health and yourself and self esteem much stronger, which is awesome. Always, always my goal with every episode to help you see balance and to have freedom in [00:01:00] the way that you deal with health issues, health topics, fitness, and food.

As always, if you find this episode helpful, please don't forget to share it with your friends, family on social media, tag me. I love to look for those and write a review. Let me know what your thoughts are. I love reading the reviews. They make such a difference in getting me pumped for the episodes. Even if you have some negative criticism, I'm all for anything.

Feedback only makes people better. And don't forget to follow along wherever you listen. if you go to the top right corner of the screen wherever you listen to the podcast, you can have the toolbar drop down and make sure that you subscribe or follow along for every episode so they are downloaded directly to your phone every single Wednesday and you don't ever miss an episode.

And as we talk about today's episode, I know that you're here because you care about your health. I know you want to find balance. And as we talk about these red flags of a poor relationship with food, a really simple way that you can work on making sure you're getting the right vitamins and minerals and nutrients you [00:02:00] need is adding AG1 into your routine.

I'm going to be honest. The main reason I started drinking AG1 is because I'm busy. I'm busy and I didn't feel like all my meals were always perfect. I tried pretty hard to make sure I was getting enough vitamins and minerals, but I didn't want to worry about it when I wasn't, which is why I started drinking AG1 first thing in the morning.

It was easy. and I know that AG1 delivered comprehensive nutrition to support my whole body health. It replaced my multivitamin, my probiotic, and it was simple to drink, and I know that it is science driven formulated for vitamins, as I mentioned, probiotics, and just a whole food source nutrient.

It was basically easy for me to add in and I'm all about making things simple and easy. So if you're looking for a simple way to take ownership of your health, AG1 is a great way to make your health routine more effective. Try AG1 and get one free year supply of vitamin D and five travel packs of AG1 and trust me, you're going to want those travel packs as [00:03:00] summer or spring break around the corner.

Go to drinkag1. com. Ag1. com slash simple. Again, that's drink ag1. com slash simple. I will also add a link in the show notes. And as I said, anything that's going to make my health better, that's easy and doable. I am on that ship. So give it a try.

 Alright, let's get into it. Let's talk about some red flags that you might have a poor relationship with food and then a couple of small tips on how to start possibly improving it.

 [00:04:00] So as I start this episode, I do want to explain that I have been doing nutrition coaching for about 10 years now. I have been Doing workout coaching, like as a personal trainer or a group fitness instructor since I was 19. So for 20 years, but I've only been doing nutrition coaching for about 10. And in those 10 years I've learned myself and I've taught my coaches who are on my staff to look for certain steps.

to recognize someone's relationship with food. I do have a handful of coaches that work under me. In fact, I interviewed one a couple of weeks ago. Her name was Wren. If you haven't listened to that episode, it's worth a listen. She tells her journey of losing a hundred pounds on her own and how she. built that during consistency.

It's a great episode, but it's an example of the people on my staff and they really are amazing people. And we've learned all together to kind of look for these statements that people make to be aware of someone's relationship with food. Because in my opinion, [00:05:00] You can't change someone's experience with health and nutrition if they don't have the right mindset for it.

For example, I can give someone a workout all day long and I can tell them how to squat and give, you know, a full workout. But if they mentally have a poor connection with working out, it's going to make their journey harder. If they have poor form in the workout I have given them, they're also not going to reap the benefits of the workout. So there's a lot of different pieces when you are nutrition coaching someone that you do want to be aware of. And one of them for me is their relationship with food and how they view food.

So we look for these statements. Obviously, there are some statements that the coaches know to escalate and we recognize as more than just a poor relationship with food, but something that needs to be addressed with a therapist or on a much higher level. And we will refer those people out. But sometimes there are smaller statements, which just show that we don't have a great relationship with food.

For us as [00:06:00] coaches, that becomes a big goal for us to kind of address that with each client and point those out and try to create that better relationship with food by creating some food freedom.

Now, none of the things I point out today are a guarantee that you have a poor relationship with food. My goal is for you to possibly see patterns or notice that maybe you're doing two, three, four of them, and then possibly think about how you feel and how you recognize your own relationship with food, and if you think that maybe it could have some improvement and be more positive, that you can make that shift as needed.

Some of these red flags I'm going to point out may help you even see that you need to speak with a professional for help which I am all for. If you think you have any sort of disorderly eating or eating disorder, I do want to point out that we're going to be talking about some of these triggers but these are smaller triggers, but please reach out for help as your life doesn't have to be negative and you don't have to fear the worst.

Food in that manner, [00:07:00] and for some people, they're able to fix the relationship on their own with reverse dieting or simply working on shifting their mindset around food.

So let's get into these signs or red flags. And I want you to really think about yourself, have an open heart and open mind, and think about if this is something that you may be experiencing or a couple of these things you kind of connect with and realize that you may need to adjust your relationship with food.

The first red flag is you categorize food as good and bad or clean and not clean. The problem with this is while some food, yes, can be healthier than other food, when we label food entirely as good and bad, it creates fear and shame around the food that you have labeled as bad. Because you've created shame and guilt around that food, when you do have that food, it often creates even more shame around it and you will overdo it.

 Something else that falls into this red flag besides labeling it as good and [00:08:00] bad is you have a really long list of rules surrounding foods you can and cannot eat. For example, Oh, I can't eat carbs. They will make me gain weight. Or if I have If I have ice cream, I will just lose my mind altogether so I can never have ice cream.

Just any sort of strict list around an entire food or food group that tells you you can or cannot have it. All of those are creating guilt and shame around certain foods,

which can be very mentally exhausting even if you have small amounts and sometimes can perpetuate you into having larger amounts of those because you feel like you failed if you've had them and then you just go deep with that food because you think I'm not going to have this again. It's on my banned list so I'm just going to have all of it right now and then I'm not going to ever have it again.

So that's one red flag you may have a poor relationship with food. The second one is you think about food all day long, [00:09:00] like consistently between meals, before meals, after meals, during the meal, everything revolves around what you're going to eat and all you think about is your meals. Now, once you do have your meals, often you are limiting and restricting your intake at that meal, no matter how hungry you are.

This can be really, really time consuming when all you're ever thinking about is food. And it really shows that you have a preoccupation with food and often is linked with body image or shape or size of yourself. So if you're constantly thinking about food, constantly thinking about your meals and have a preoccupation with food, body image, shape or size, that can be a red flag that you have a poor relationship with food.

 The third red flag is you restrict or really focus on having small portions of food for a certain period of time and then you overdo it during another period of time. So, for example, this may manifest as [00:10:00] someone who eats clean all week and then they lose it on the weekend and eat. all kinds of desserts, treats, have tons of alcohol, whatever the situation is.

This can also happen if you are really, really limiting your food earlier in the day, and then in the evening, maybe you overdo it, and then you feel guilt and shame, and then the cycle starts over. So whether this is happening on a daily basis, on a weekly basis, every couple days, It's a period of trying to restrict, and I know for many people, they don't realize they're under eating when they're trying to restrict.

They think like, Oh, I'm just trying to be good. I'm trying to diet. And then when I overeat, I'm bad. So if that is something that is happening on a regular basis for you, for some people, it can be months at a time, weeks at a time, years at a time. That can be a really big red flag that something is off with your relationship with food.

The next couple kind of go hand in hand, but I want to point them all out separately. The fourth red flag is you skip meals after you think you have messed up or [00:11:00] overate. Even if you're hungry, you still try to undereat the next day and often you try to make up with it with exercise. So imagine you think you are hungry. ate too much or you messed up on what your plan was. The next day, you may be hungry at lunch, but you're like, no, I ate too much yesterday.

I'm going to skip lunch to make up for it.

or I'm going to work out extra hard to make up for it. So what's happening is you're trying to make up for eating something you felt you shouldn't have, or for eating too much of something you felt you should have. Even if you're hungry. Even if you're tired, even if you've exercised enough, you try to make up for it.

The fifth is you always weigh yourself after a big meal or after you feel like you've messed up to see the damage. And then purposely, once you weigh yourself, you know, it's going to be different and it creates a lot of shame and guilt and you restrict even more.

Typically, after someone eats a really big meal, it doesn't make sense to get on a scale. You already [00:12:00] know you had more food than normal. We know that carb retention is a real thing where it can make the scale go up for a day or two and then down. We know salt retention is a real thing. We know when we're processing alcohol, it can affect our weight or even water, how much we slept, all of those things.

So getting on a scale directly after having a big meal or eating off. Is a way for some people to kind of prove that they messed up and then gives them the concept in their mind that now they can restrict because there's proof on the scale that they made a mistake, even though there could be a lot of variables, so that is definitely a red flag if that's happening consistently.

The next couple red flags all are going to have to do with social situations or eating in front of people, but I have separated them out as obviously signs and symptoms. You may have a poor relationship with food. So the sixth is you avoid situations because you think you may not have control. In the situation of what you are going to eat or you fear that you will eat something you [00:13:00] didn't plan if going to social events stresses you out, not because maybe the people or maybe you're an introvert or any of those things, but simply because you don't know what foods going to be there and you don't know if you'll have control.

That's definitely a red flag. You may also feel stress and anxiety when eating in social situations because you worry about what others think of your food choices. So either of those options for those social situations can be a sign.

The seventh red flag is maybe you judge others and make assumptions about them based on what they're eating or not eating. If you go to a social event out with friends, anything, like even at the park and you're seeing other moms eat. If you are always sizing up what they are eating and thinking, Oh, how do they eat that?

Or, I'm shocked they eat that. Or, wow, I didn't know she ate that. It leads back into that preoccupation with food where you're overthinking about it. And then you're sizing up [00:14:00] what others are eating and then what they look like. That can definitely be a sign of a poor relationship with food. This is also one of the reasons that if I ever go into a lunch or a party or any type of social situation, I make a massive effort to never make a statement about food, what others are eating, what I'm eating, just in general.

I Don't bring it up at all. And I see all the time people around me where they're pointing out, I'm eating this, I'm so bad, or I can't believe she's eating this, or if I do this, I have to exercise. And whenever someone does that, I literally change the subject because you never know who is in the room and how it is affecting their relationship with food.

You never know if someone is sitting across the table who has feared eating. carbs and all of a sudden they're like, I'm going to order a sandwich. And then you making a statement about bread breaks their soul and makes it so they fear that food. So I make a massive effort to not say [00:15:00] anything about food in social situations for this very reason, whether I'm having seven cookies and I'm like, you know what, I love this cookie.

I'm eating seven of them. Whether I'm having one cookie or whether I'm having none, I just don't say anything because. People can be in their own minds. They can fear these social situations. They can fear how they respond. They can fear if people are judging them. And on the flip side, sometimes we need to be aware if we're judging others that that can show our own poor relationship with food.

The eighth sign is you wait until you're alone to eat something you want. You're worried to eat in front of other people because it feeds back into these last couple you're worried they're going to judge you. You're worried about the amount that you have in front of them.

You're worried about eating in front of people in general. That can show that you have a poor relationship with food and there might need to be a mindset shift because you should happily be able to enjoy things you love around friends, family, and strangers [00:16:00] and not have to worry about what they're thinking about or have a preoccupation with what they are thinking about.

So that can definitely be a sign as well.

The ninth red flag is you don't recognize hunger cues at all, or you ignore them regularly. For example,

you can be hungry and notice that you're hungry, but maybe it's not time to eat yet. Maybe your dinner is at five and it's three o'clock and you're thinking, Oh, it's not time to eat. It doesn't matter that my body is actually telling me I'm hungry. My plan is not to eat till five o'clock. Now I do understand that sometimes we don't want to spoil our dinner.

Like if I'm going to a nice dinner that night, I'll be like, Oh, I don't want to eat now because I want to have a lot of dinner. I do understand there's different circumstances and that is true for all of these. So you really have to have an open mind because obviously there's different circumstances when some of these really do make sense.

But if on a regular basis you're ignoring your hunger cues, or you don't have any at all [00:17:00] because they've been suppressed for so long, that can be a big indicator of having a poor relationship with food because you're actually not ever listening to your body.

and responding accordingly. So for example, when we have clients who sign up the first week, we do nutrition coaching with them. Their job is literally to just listen to their hunger cues. I tell them, look, I'm not going to tell you how many snacks to have. I'm not going to tell you when to have snacks.

I'm going to tell you to eat your meals and then look at when you're hungry. And when you're hungry, that's probably a great time to put a snack in. And some clients will have a snack between breakfast and dinner. Lunch and then lunch and dinner. Some clients will only have a snack, you know, in the afternoon, it varies by the person, but I do want them to learn to recognize their hunger cues and then to eat accordingly because our hunger cues are our bodies talking to us and we don't need to ignore them.

And so that whole first week, all they do [00:18:00] is focus on their hunger cues when they get their food, a plate at lunch. We talk about, are you actually satisfied? If not, go back and get a little bit more food. There's no shame in that. So just recognizing that seeing those is not a bad thing.

 And the next red flag is you sign up for challenge after challenge or diet after diet, anything that's extreme and you've never actually created a lifestyle that you can implement and take what you've learned in a long term fashion, but you just focus on these quick challenges and these quick diets to restrict and cut full food groups out.

If you are someone, and this kind of goes back into that yo yo dieting that in general we've all heard of. If you are doing challenge after challenge, I'm going to do this for 30 days. What happens after 30 days? If it's so extreme that you can't do it for more than 30 days, it's probably not a great road or maybe it can be a little bit more extreme, but there has to be a road path to something different after it to a lifestyle.

So if you're doing extreme diet [00:19:00] after extreme diet, challenge after challenge. And you're never taking what you've learned into a long term lifestyle. That can cause issues for sure and that can be a sign that you don't have a great relationship with food because you're not in a situation where you are learning more about nutrition and actually adapting it and putting it into your life on a regular basis based on what you learn.

Now those are the 10 red flags. Obviously there's a lot more than those, but hopefully you are taking stock of your own habits and your own thoughts and might see some patterns and realize there might need to be some adjustments you're making, or maybe you didn't experience any of those and you're like, okay, I'm in a good spot with food.

I'm feeling good. Either way, I don't believe that there is one way to heal your relationship with food. I'm not that naive. I've seen so many different things that show that people do it in a different way and it can be a very different experience for many different people. For example, sometimes people can heal their relationship with food.

In a way that could [00:20:00] trigger somebody else based on their experience. And here's a really good example. Obviously tracking macros for some can break the stigma of foods as good and bad because they see, Oh my gosh, I can fit in a cookie and it's not a crisis. It's just proteins, fats, and carbs. And it loses that good and bad stigma and it allows them to have more food freedom.

Now, on the other hand, someone else can track macros and feel restricted and obsessive over the numbers and that is not a good situation for them. So when you are looking at healing your relationship with food, it's really important to pay attention to yourself and your own emotions and what makes you feel good and adapt for you.

So there is not one way for everybody. But no matter how you want to try to improve your relationship with food, I want to give you a couple of quick tips. tips. Obviously, this episode is more about the red flags, but I do want to end with some action oriented statements to kind of help you on your journey.

If you're trying to improve your relationship with food, [00:21:00] the first thing you can do is eat when you're hungry. I've already talked about that. We spend the whole week of coaching on the week when you're hungry. They are very for starting on starting to recognize those hunger cues. Just giving yourself that freedom to eat when you're hungry can really heal that relationship and not feel this tug of war with your body on you telling your body what it should feel and your body telling you what it should be doing.

It can kind of break that tug o war. So eat when you're hungry. And if you are in a situation where you're out and about, you don't have time to eat. I suggest bringing some snacks. So you aren't in a situation where you are hungry and you feel deprived. And then you feel like you lose it when you get home.

Maybe not because you were meaning to restrict, but because you were busy and running errands and running your kids to and fro, let's throw a snack in your car. Let's keep some jerky or an apple or whatever you want. Nuts. In your car so that you're eating when you're hungry and you're kind of listening to your body.

 I suggest you welcome all [00:22:00] foods into your diet. For many people who have a poor relationship with food, they need to remove restrictions. Anything that is making them feel stuck. That good and bad idea of foods, the labeling of foods. Anything like that. Removing that can be very, very helpful and create food freedom.

Maybe you start by taking a food you felt was off limits or was bad and you just slowly add it back into your routine. Obviously, you don't have to do it all at once. If you're scared of carbs, you don't have to go to a restaurant and order pasta. But I'm going to encourage you to see that carbs are not the enemy.

Carbs give you energy. So, start with your eggs and add, if it's only a small thing, add a half a slice of toast. Then change it to a slice of toast. You'll see that your body actually does really well on it. Whatever it is, if you do it in small amounts, you can reduce that fear. But take those limitations away.

I do understand that there are gut health issues. I do understand that [00:23:00] sometimes what we eat affects autoimmunes. So you have to be aware of yourself in those situations. But if you've just created a restriction to create a restriction, I suggest removing them and welcoming foods to improve your relationship with food.

A really simple example I can think of in my life is when I was in my very early 20s in college, I was like, no, ice cream cannot be in my house. If I have ice cream in my house, I'll eat the whole tub. And you better believe if I had ice cream in my apartment, in college, after college, even when I was very first married.

I would eat the whole tub in one sitting and then I'd feel guilt and shame and the whole cycle of many of the emotions that I've already pointed out was red flags because I did used to have a poor relationship with food probably about, man, 15 years ago, which is partly why I did dive into even more nutrition coaching because it took me a couple of years to see, like, this is beautiful.

I want to teach balance to people, but I couldn't have ice cream in my house. And when I first started changing my own relationship with food, I. gave myself permission [00:24:00] to keep ice cream in my house. And I gave myself permission to have some every day. I got myself out a scoop every day. And I'm not going to pretend that when I first didn't have in my home, that sometimes I was like, okay, just kidding.

I want two, three, four scoops. It did happen, but my goal was to fix my relationship with food. So I kept it in my house and I made a goal to just have it consistently in a normal amount and I wasn't perfect, but eventually. I just kind of got over it. Like I would start having it consistently. And then all of a sudden I would notice it'd be like a day where I didn't have any, and then two days where I didn't have any, and then I didn't even really care anymore.

And obviously now I don't care if there's ice cream at my home. If I want ice cream, I'll have a scoop of ice cream. If I don't, I won't. I don't feel any pressure with ice cream anymore because I removed that restriction. When we cut foods out, we put them on a pedestal. We give them power. You are important.

You ice cream are on a pedestal and that didn't work for me because then it was a tug of war with the ice cream [00:25:00] instead of me being the boss and saying, if I want ice cream every day, I'm gonna have it every day in a normal amount. And if I don't, I don't. So even if you have foods that you're restricting and limiting that way, I'm going to suggest that you slowly start weaving it in on a regular basis.

I found a really, really cool study and I'm going to link it in the show notes about milkshakes and people who were overly restricting and basically putting on a pedestal or trying to like avoid it and cookies. So they gave both of the groups a milkshake and then they left them in a room with cookies.

So after they drank the milkshake, then they left them a room with cookies and the people who are not overly restrictive of. of desserts because they were like trying to diet really hard and not have any treats and eat clean. The people who were not on that diet after they had the milkshake only had like one cookie or zero cookies or just like a smaller number.

The people who they tested who they gave the milkshake to and they were very [00:26:00] restrictive and thinking that you know desserts were wrong and they were trying to diet and restrict. They ended up having two milkshakes. A lot more cookies left in the room than the other group because their mind had put that dessert on a pedestal.

It had told them no matter what, they cannot have it. It had put it on a pedestal. And it was, It doesn't have to be that way. Like even with our coaching clients when we're trying to balance their food intake, one of the things I tell them is, Hey, every day put something in your food that you love. Have a piece of chocolate, have a ball of cookie dough, have a scoop of ice cream.

Have something every day you love so it becomes normal and you don't fear that food and you don't restrict it. And that study proves that when we overly put things on a pedestal and restrict it, it causes problems.

My next quick tip to improve your relationship with food is pick your plate based on how you feel. I Basically I'm saying allow yourself to eat the food that you feel is best for you in that moment. Not because you have to or not because you shouldn't. For example, I have to eat a salad for dinner because I didn't work out [00:27:00] today. Nope, that's not true. That doesn't have to happen. If you're hitting dinner and you've been running errands all day and you don't have time to work out, you could still have burned a ton of energy and you might be like, no, I don't want a salad.

I still would like whatever insert meal you want. That's fine. Or maybe if you think I'm upset, so I, I should have a big treat. I wouldn't really make a treat a reward. And then you may think, is the treat actually going to make me feel better? Or will I have like a sugar crush and crash now, if you really want it, and that is going to make you feel better, go for it, but don't just do it because we assume when we're upset that we have a treat actually eat, what makes you feel good inside and when you're eating it, eat it slowly and enjoy it.

Don't feel shame. Don't feel guilt. It ruins the experience. Just have it and move on.

 Alright, my last tip for helping improve your relationship with food is choose your food and diet chatting friends wisely. You need to be smart who you talk about food with.

And I'm actually going to read this [00:28:00] direct quote off WebMD. I know it's WebMD, but I thought they said it really, really clearly. And I think it's very true that I want to read it directly And I'll add the link also in the show notes. The way that we communicate about food with friends, families, acquaintances really can affect us. If you have a family member who is always labeling food, always calling things good or bad, always judging people. Maybe it's not even judging you. Maybe you're somewhere and she's like, I can't believe that lady's eating that.

If you have someone close to you who's doing that, you, you need to avoid food situations with them because they're wearing on you mentally. It's really hard for you to have a healthy relationship with food. When someone close to you is always bashing food, certain kinds of foods, others, what they're eating, their body images, whatever it is, you know, they're making it a bigger deal.

It's going to be harder for you to have that healthy relationship with food. And not only that, but we do want to surround ourselves with people with healthy relationships with food who can have moderation, who can have things they [00:29:00] enjoy, who don't have to always overdo it because they're overrestricting.

There can be that balance. I do want to read this quote that I saw on WebMD, and I know it's WebMD, but I thought it was still a pretty good quote, and it was worth sharing, and I'll link actually the entire webpage in the show notes as well. It said, The way you think about food and act around it can be contagious, Richard shows.

That's why it's smart to spend time with friends and family members who are healthy eaters. Don't fall into the trap of always eating alone, as you may be more likely to binge.

However, you might want to avoid people who make negative comments about your eating or your weight, or theirs. If you feel you need more support, get it. This is everything. Surround yourself with people who have healthy relationship with food. Don't allow yourself to fall into the trap of avoiding eating food around people as that's a red flag.

But don't surround yourself with people who make negative comments about your food, your weight, their food, their weight, other people's. Just [00:30:00] don't do it. It's gonna help you so much if you don't. And if you think you need further support, I'm gonna encourage you to get it. Obviously, I could only give a couple of quick tips on how to improve it, but if you feel like you need further support, a psychologist, a psychiatrist, a therapy, anyone who specializes in eating disorders can teach you new ways of thinking about food and can make such a difference for you in shifting your mindset and shifting your experience and helping you see food in a different way.

So if you're working on some of these things and you think you need additional support, get it. Get it. It will make your life better. Food is not the enemy. I promise you it is not the enemy. Your enemy is the way you are viewing food. and creating a battle with food. Food is fuel. Food makes your workouts and daily activities more effective and makes you stronger in those daily activities and movements.

It gives you energy. It helps your hair, skin, and nails. It helps your hormones be balanced. I know [00:31:00] so many people who they have a poor relationship with food and their hormones are a hot wreck. So food is good for your hormones and it even helps level your mood. Do not fear food. I hope you learned a lot from this episode.

I hope you might see ways you can change things based on what we talked about. And I hope you know you're not alone. Food is tricky for a lot of people. You can have a positive relationship with food. I mean it. I love you. I say it every week and I mean it every week when I say it. You are doing so much better than you think you are.

Alright, that's it for this week. We'll chat next week.