One of our favorite educators, Jill Weisenberger MS, RDN, CDCES, CHWC, FAND is offering an Easy Meal Planning for Blood Sugar Control program on Tuesday, November 16, 2021, at 6:00 PM, EST.
Jill is excited to invite you to this program, specifically to recognize Diabetes Awareness Month. It’s sponsored by Northeast Beef Promotion Initiative (NEBPI). NEBPI is a subcontractor to the Beef Checkoff Program and is funded by U.S. Farmers and Ranchers.
And it’s going to be great, whether you have diabetes, prediabetes, or simply want to learn more about easy meal planning. By the end of this short program, you’ll
know the simple 3-step formula to crafting a balanced meal to manage your blood sugar
learn cooking techniques to boost your portion of food but not your blood sugar or weight
have a new, delicious beef recipe to prepare lickety-split
know where to access resources for more recipes, tips, and insights
Plus, Jill Weisenbergerpromises tons of fun, a chance to win prizes, and the opportunity to cook along with her. We’ll get you the ingredients list if you’d like to have dinner ready by the end of the program.
We’re talking about how to get over the fear and anxiety about speaking publically about your diabetes and related health issues (including depression and sleep apnea) on this Divabetic podcast with music from Carly Simon.
Grammy winner Carly Simon has recorded over 30 albums, won two Grammies, and an Academy Award. Carly Simon managed to accomplish her dreams by overcoming severe stuttering and painful migraines to achieve her success. When I was a young child,” Carly Simon has revealed, “I had a stammer. And the only time it went away was when I sang. One day, my mother said to me, ‘Don’t speak it, sing it.’ And that’s what I did.”
Leading advocates share their journeys and tools that help them: FreeStyle Libre 2 App, CPAP machines, and a new line of baked good mixes, TruEats.
The FreeStyle Libre system measures glucose levels through a small sensor applied to the back of your upper arm. It provides real-time glucose readings for up to 10 days, both day and night.
Sleep Apnea is a potentially serious sleep disorder in which breathing repeatedly stops and starts. If you snore loudly and feel tired even after a full night’s sleep, you might have sleep apnea.
Continuous positive airway pressure (CPAP) therapy is a common treatment for obstructive sleep apnea. A CPAP machine uses a hose and mask or nosepiece to deliver constant and steady air pressure.
Guests include the Director of Content of the sleep sites of Pillar4 Media, Marten Carlson, and Plus-Size Fashion and Tavel Blogger, LGBTQ+ Influencer, Alysse Dalessandro Santiago.
October’s Divabetic podcast features music from Carly Simon’s Coming Around Again album courtesy of SONY Music.
If you missed last night’s Salad Making program on Zoom with special guest, Jill Weisenberger MS, RDN, CDCES, she offered the following advice for anyone facing a weight loss plateau:
1). Learn to love yourself at your current weight
2). Focus on your health habits (Examples” How are you sleeping? Do you exercise regularly? Eating fruits and vegetables? Portion control, etc.)
3). Make a detailed list of what was working for you to begin with, and be honest with yourself. (Examples: Was it portion control? More, or regular exercise? Were you eating more salads?)
“I actually like people to do this during the weight loss process because most of us tend to underestimate what we’re doing and what aspects are working for us,” says Jill. “Then when we hit a tough spot, we can look at our list for motivation or a reality check. Maybe you were eating out less when the weight was coming off? Or maybe you were under-eating, and now you can see it’s not a good idea.”
4). Talk to your doctor about medical intervention using medications and/or surgery. using medications, devices, or surgery.
Finally, we tend to SHAME ourselves into getting better, but research proves this approach does not work. Self-compassion is much more effective at helping with blood pressure, weight loss or maintenance, sleep, and diabetes self-management. Be kind to yourself. We believe in YOU!
Jill Weisenberger’s Divabetic Salad Recipe features Arugula, Beets, Purple Cabbage, Jicama (a root vegetable that’s low in calories), Garbanzo Beans, Chery Tomatoes, and Avocado.
Divabetic Salad Dressing
2 garlic cloves
1 teaspoon herbs such as herbs de Provance, oregano or Italian seasonings
1/2 teaspoon Dijon mustard
salt and pepper
4 tablespoons lemon juice (or vinegar)
8 tablespoons high-quality olive oil
Jill Weisenberger’s Tip: When cooked potatoes cool, some of the starch changes and becomes resistant to our digestive enzymes. Resistant starch then doesn’t get absorbed as glucose (so cold potatoes have slightly less calories and contribute slightly less to glucose levels). Resistant starch is food for our good gut bacteria.
Jill Weisenberger’s Stick With It is a self-paced video course that guides you step-by-step to the healthy habits you want. You’ll learn why your motivation and willpower move up and down like a roller coaster and what you can do to keep them up higher and longer!
Need a boost? Listen to Divabetic’s podcast focused on Eye Challenges related to diabetes with music from TLC. Guests include Sherrol Reynolds M.D. (Associate Professor and Chief of Advanced Ophthalmic Care at the Nova Southeastern University College of Optometry, President of the National Optometric Association (NOA)), Rishi Singh, M.D. (Retina Specialist and Staff Surgeon at the Cole Eye Institute, Cleveland Clinic), Andrea Sledge, Natalie Karabel,Patricia Addie-Gentle RN, CDCES.
Don’t miss Divabetic’s Annual Mystery podcast. This year’s A Christmas Peril is based on a real-life story premiering on Tuesday, September 14, 2021, at 6 PM, EST. Starring Mr. Divabetic. Best-Selling Author Tonya Kappes, Mama Rose Marie, Patricia Addie-Gentle, Maryann Nicolay, Catherine Schuller, Terri Seidman, Wendy Radford, Seveda Williams, Chef Robert Lewis, and Trisha Artman.
Please join us for Divabetic’s freeBaking Party withStacey Harris aka ‘The Diabetic Pastry Chef’ onThursday, September 23, 2021, 7-8 PM. Stacey will be sharing tips for how to cut back on the sugar in recipes, using sugar substitutes and alternative flours, and cutting back on the carbs without losing any flavor, and demonstrating one of her most popular Sugar-Free baking recipes.
Register now for Divabetic’s free Salad Making Party with special guest, Jill Weisenberger MS, RDN, CDCES, CHWWC, FAND on Wednesday, August 18, 2021, 7 – 8 PM, EST on Zoom.
Eating a salad sounds healthy, doesn’t it? But a leafy green salad can go bad when you pile on the high calorie and high carb toppings, dressings, and other deep-fried offerings.
How do you make a great-tasting salad without sacrificing your diabetes wellness?
Special Guest, Jill Weisenberger shares 2-3 of her favorite nutrient-dense salad and tasty dressing recipes that you can make at home and answers your nutrition questions.
Nationally recognized Dietitian, Certified Diabetes Educator Jill Weisenberger MS, RDN, CDCES, CHWC, FAND. Jill has authored four books. Diabetes Weight Loss Week by Weekis a bestseller and can help you manage your weight and blood sugar at the same time.
And Jill’s latest book Prediabetes: A Complete Guideleads you through dozens of concrete steps to lower your risk of developing type 2 diabetes and other chronic health problems.
Learn to finally Stick With Itand keep your motivation and willpower up for healthy lifestyle habits. Jill Weisenberger’s Stick With It is a self-paced video course that guides you step-by-step to the healthy habits you want. You’ll learn why your motivation and willpower move up and down like a roller coaster and what you can do to keep them up higher and longer.
Jill Weisenberger’s Grated Summer Squash Salad: A New Favorite
“I came up with this simple, pretty, and very tasty summer squash salad,” says Jill Weisenberger. “I’ve tried it with zucchini and with yellow squash, as well as a variety of types of summer squash. Use what you have or what you like best! Feel free to call it zucchini salad, or anything else.”
Keith was diagnosed with type 2 diabetes back in 2006. However, he doesn’t feel his family history of diabetes (a few extended members with diabetes) is responsible for his diagnosis. Instead, he blames his eating habits.
“I didn’t take my diabetes seriously for the first ten years of my diagnosis,” Keith admits. “I never checked my blood sugars. I wasn’t exercising or watching what I ate. My doctors told me I had diabetes, and I didn’t do anything about it. I had all the information at my disposal. But I wasn’t applying it. I’d lie about checking my blood sugars with my doctor. My doctor would look at my blood work and challenge me. My grandmother had this saying, “someone will never do what they need to do until they’re ready to do it” — which pretty much sums up my mindset back then.“
Looking back, Keith feels his careless attitude could result from no one around him growing up taking their diabetes seriously either.
“As a kid, we referred to diabetes as ‘sugar.’ I knew I had diabetes, but it was just a word; I didn’t think of it as a disease. I never thought it was something fatal. Or as something that could take your limbs, sight, or life. I didn’t put any of that into perspective for the first ten years.”
“My close friend’s unexpected passing from diabetes was a wake-up call. That’s when I started to manage my diabetes. ”
Keith continued with regular doctor visits but started to adhere to a medication routine, exercising at home (watching exercise DVDs), and eating healthy.
Eventually, he had to have part of a toe removed.
“My foot issue happened about five years ago after I got serious with my diabetes.”
Keith’s foot issues sparked his desire to have weight loss surgery.
“Four years ago, I had gastric sleeve surgery. Several friends and family underwent the same surgery, so I knew about it. I talked to my doctor about it after I found out it would help with my diabetes.”
“I was pretty successful at managing my weight until I got the Security job in December of 2020. The stomach is a muscle and can be stretched back to its original shape if you’re not exercising and eating right. Both of which have happened since taking this job. I’ve been doing ok since being off for the summer, but at 56 years old, it’s hard to get that momentum back and in high gear to where I was before getting my job.”
Managing diabetes at work can be challenging, especially if you cannot get up and move around freely. I spoke to Keith about his new security job on the NBC TV show, The Blacklist, what a typical day is like, and how his work environment has been affecting his diabetes wellness.
Q: What is your typical schedule for the day and week when you work security?
A: On the Security job, I work 16-18 hours or more a day. I don’t get any breaks; the only break is when you go to the bathroom. Lunch is brought to you from craft services. So basically, you on your post from the time you arrive at 4:30 am until you leave, which can be anytime in the evening/night.
Q: How does your work schedule affect your health?
A: My health has been up & down gained weight since starting this job on 12/2020.
Q: Has your sleep schedule changed?
A: I don’t get much sleep. I get up at 2:15 am and work till at least 7 or 8 pm.
Q: Has your diet changed since starting your job? Gained or lost weight since working this job?
A; I have gained ten pounds. I’ve gone from 176 lbs to 186 lbs (I was weighed at the doctor today).
Q: Has your fitness level changed?
A: With these job hours, I haven’t worked out since starting the job.
Q: Have you been to the doctor since starting this job? If so, have there been any changes? What are they? In meds? A1C? etc.
A: I still make all my doctor appointments, my weight has gone up my A1C fluctuates from good to not so good. I blame it on me being a foodie and craft services and having no self-control.
Photo by Flex Point Security on Unsplash
Q: How much physical activity do you get at work? If you don’t get physical activity, then describe what you do – are you sitting all day, in one place, moving around from area to area, etc.
A: I get absolutely NO physical activity on this job. I sit, stand, walk, but it’s not enough to break any kind of sweat or get the body in a serious routine. I have to control my eating, and that’s it with this job.
Q: What do you typically eat when you’re at work?
A: I eat pretty healthy. I eat many fruits, vegetables, some fish & chicken, water, tea, nuts, etc.
Q: Do you bring your own food, or is it provided?
A: We have Craft Service, which has EVERYTHING you can imagine, from shrimp calamari ribs soups, fish wraps, vegan dishes, cakes, pies, cookies, etc. So I eat pretty healthy fruits, vegetables, fish and chicken nuts, water tea sometimes snacks like cookies, chips, gummies, but not much.
Q: Describe some of the challenges you face managing type 2 diabetes at your job?
A: As I mentioned before, I’m a foodie, and there isn’t a lot to do. You’re bored lots of the time, so I eat it’s all me. So I’ve gotta have better self-control.
Q: What would make it easier for you to manage your diabetes at work?
A: Honestly, not going back. The job is also located on the water, so it’s extremely cold even when the weather is nice outside. The studios are located right alongside enclosed parking lots. There are always continuous drafts. No matter how layered up you are being in one place for hours, the cold still creeps in on the body.
Q: Any additional thoughts on the ‘the struggle is real’ scenario?
A: As I mentioned earlier, I’m a ‘foodie.’ I’ve got to have self-control over myself; I can’t give in to boredom. I must develop a backbone.
Since many of us are facing similar issues that Keith mentioned, I reached out to Divabetic friend and colleague, Jill Weisenberger MS, RDN, CDCES, CHWC, FAND to get her advice on the issues that Keith is facing in his current work environment.
Jill has authored four books. Diabetes Weight Loss Week by Week is a bestseller and can help you manage your weight and blood sugar at the same time. The Overworked Person’s Guide to Better Nutrition offers solutions to your everyday food and nutrition problems – no matter how busy you are. 21 Things You Need to Know About Diabetes and Your Heart gives you specific actions to take to improve your health right away. And Jill’s newest book Prediabetes: A Complete Guide leads you through dozens of concrete steps to lower your risk of developing type 2 diabetes and other chronic health problems.
Q: What advice can you share for someone who tends to overeat out of boredom?
Jill Weisenberger (JW): I like making rules with exceptions. For example, “I do not eat unless it’s a meal or a planned snack. Period. Except when … ” So, for me, it’s except when I’m offered something I will have no opportunity to try another time (gelato in Italy, Sacher torte at the Sacher Hotel, etc.)
Q: What strategies can you share for someone who is surrounded by too much food at work that’s trying to maintain a healthy weight?
JW: Same as above. Additionally, I think it’s important to build in treats. Once I worked at a job that always had lots of junk food. So I planned that every Wednesday afternoon, I’d pick one thing. I did that for 8 years.
Q: What advice can you give someone who admits to having ‘no self-control’? (I know you have written about this topic. Can you also share the link to one of your blog posts on it?)
JW: Most importantly, address your environment. You have more control over your environment than you do over your willpower.
Looking for a fun way to socialize without putting your diabetes wellness at risk? Do you need a little help staying on track with your diabetes self-care?
Join the happy healthcare host, Mr. Divabetic for this free, fun Virtual Salad Making Party with our special guest, Nationally recognized Registered Dietitian, Certified Diabetes EducatorJill Weisenberger MS, RDN, CDCES, CHWWC, FANDon Wednesday, August 18, 2021, 7 – 8 PM, EST on Zoom.
Eating a salad sounds healthy, doesn’t it? But a leafy green salad can go bad when you pile on the high calorie and high carb toppings, dressings, and other deep-fried offerings.
How do you make a great-tasting salad without sacrificing your diabetes wellness?
Special Guest, Jill Weisenberger shares 2-3 of her favorite nutrient-dense salad and tasty dressing recipes that you can make at home and answers your nutrition questions.
Sometimes scrolling through Instagram pays off. I came across this easy-to-make Eating Well’s Strawberry-Chocolate Greek Yogurt Bark recipe. It’s a perfect Summertime time snack because this treat is frozen so you can break it into chunks just like chocolate bark. I shared this recipe with my friend and fellow Divabetic Mystery podcast castmate, Seveda Williams. Seveda has appeared in Gypsies, Tramps & Peas (‘Boom Boom LaRue’), Swan Wake, Gingerbread Men Prefer Blondes (‘Agnes Frumpster’), Kill Me Madam (‘Goldie Hightower’), and the upcoming A Christmas Peril (‘Ruby Garland’) podcasts.
“This year’s podcast is an early Christmas treat because it’s so much fun to be a part of. On top of the crazy plot twists, there’s so much great information and explanation. Plus, this year’s mystery has an important message to share with isteners.”
Seveda texted me back that this Greek Yogurt Bark is delicious! “It’s a delightful cold treat that’s easy to make, says Seveda. “I added some vanilla bean, cinnamon, and pistachios because I love chocolate and pistachios. Keep in mind, it takes a while to set up in the freezer so leave it in overnight.”
This recipe takes about 10 minutes to prepare. It’s low calorie, low carb, gluten-free, and low sodium. Plus, it’s packed with protein.
Looking for a fun way to socialize without putting your diabetes wellness at risk? Do you need a little help staying on track with your diabetes self-care?
Join the happy healthcare host, Mr. Divabetic for this free, fun Virtual Salad Making Party with special guest, Jill Weisenberger MS, RDN, CDCES, CHWWC, FANDon Wednesday, August 18, 2021, 7 – 8 PM, EST on Zoom.
Eating a salad sounds healthy, doesn’t it? But a leafy green salad can go bad when you pile on the high calorie and high carb toppings, dressings, and other deep-fried offerings.
Tune in to Divabetic’s 11th Podcast Anniversary with musical inspiration from Toni Braxton. Click Here.
The seven-time Grammy Award-winner has sold over 70 million records and is one of the best-selling R&B artists of all time.
When Toni Braxton was first diagnosed with systemic lupus in 2008, her doctors told her that she would need a heart transplant and might not ever perform again.
“I remember being petrified,” she said. “I was scared. I didn’t know anything about lupus.”
Lupus is an autoimmune disease that can affect the joints, skin, brain, lungs, kidneys, and blood vessels. It can also lead to heart disease and kidney disease.
Insulin resistance is increased in people with systemic lupus erythematosus (SLE). Insulin resistance occurs when excess glucose in the blood reduces the ability of the cells to absorb and use blood sugar for energy. This increases the risk of developing prediabetes, and eventually, type 2 diabetes.
Guests include Dr. Sara Reece, PharmD – NGMC, GME, Patricia Addie-Gentle RN, CDCES, Keith Anthony Fluitt, and Sonya Hogans. Hosted by Max ‘Mr. Divabetic’ Szadek.
Looking for a fun way to socialize without putting your diabetes wellness at risk? Do you need a little help staying on track with your diabetes self-care?
Join the happy healthcare host, Mr. Divabetic for this free, fun Virtual Salad Making Party with special guest, Jill Weisenberger MS, RDN, CDCES, CHWWC, FAND on Wednesday, August 18, 2021, 7 – 8 PM, EST on Zoom.
Eating a salad sounds healthy, doesn’t it? But a leafy green salad can go bad when you pile on the high calorie and high carb toppings, dressings, and other deep-fried offerings.
How do you make a great-tasting salad without sacrificing your diabetes wellness?
Special Guest, nutritionist Jill Weisenberger shares her favorite nutrient-dense salad and tasty dressing recipes that you can make at home and answers your nutrition questions.
Divabetic is committed to making sure that every ‘wellness with a wow’ program event that you register for is going to be great!
Just because something is called a salad on the menu does NOT make it the best choice.
Here are a few tips for making sure your stay on track with your health goals when you eat salad:
Reach for darker greens, such as spinach, leaf lettuce, arugula, kale, and watercress, instead of iceberg lettuce.
Croutons don’t add much nutritional value, but they can add a lot of calories. So if you like a few crunchy toppings, add a tablespoon or two of chopped walnuts or flax seeds.
Nationally recognized Dietitian, Certified Diabetes Educator and Author Jill Weisenberger MS, RDN, CDCES, CHWC, FAND is the author of four books. Diabetes Weight Loss Week by Weekis a bestseller and can help you manage your weight and blood sugar at the same time. The Overworked Person’s Guide to Better Nutrition offers solutions to your everyday food and nutrition problems – no matter how busy you are. 21 Things You Need to Know about Diabetes and Your Heart gives you specific actions to take to improve your health right away. And Jill’s newest book Prediabetes: A Complete Guide leads you through dozens of concrete steps to lower your risk of developing type 2 diabetes and other chronic health problems.
Learn to finally Stick With It and keep your motivation and willpower up for healthy lifestyle habits. Jill Weisenberger’s Stick With It is a self-paced video course that guides you step-by-step to the healthy habits you want. You’ll learn why your motivation and willpower move up and down like a roller coaster and what you can do to keep them up higher and longer.
Last night, Jill Weisenberger MS, RDN, CDCES, CHWC, FAND shared her delicious Red Quinoa Tabouli recipe, answer our questions and even recommended some helpful kitchen tools at Divabetic’s Cooking Party on Zoom.
You’ll learn to fit in your favorite treat foods, so you never feel deprived, choose the right foods to avoid blood sugar spikes, keep track of the carb counts in your usual foods, eat to feel full – no more long-lasting hunger pangs, and more!
Enjoy a diva-licious discount on Diabetes Smarts bonus information when you purchase Jill Weisenberger’s The Beginner’s Guide To What To Eat With Type 2 Diabetes. To save, enter the code ‘DIVABETIC’ for the bonuses to be free here.
“Enjoy this refreshing Mediterranean-style salad as a side dish with hot or cold foods, or make it into a meal with the addition of kabobs, chickpeas, chicken or salmon,” says Jill Weisenberger.
Jill Weisenberger MS, RDN, CDCES, CHWC, FAND guests on this episode of Divabetic’s Diabetes Late Nite podcast with music from Maria Callas. Throughout the podcast we will be featuring music from the Grandiose Stimmen: Maria Callas album courtesy of SONY Music.
Lately I feel the real culprit in managing my weight is portion size. It’s not what I eat, it’s how much I eat. I’ve been learning the hard way that the amount of food I used to eat at 20 or 30 is making me gain weight! Old eating habits are hard to break too.
When I was growing up, my father told me to “clean your plate.”
The problem is that dinner plates, especially in restaurants, have gotten bigger. And so has the amount of food we put on them. If I clean my plate now, I’m overeating.
If you struggle like me with portion sizes, the best help might be right in the palm of your hand.
Photo by Nsey Benajah on Unsplash
Use Your Hand To Figure Out Portion Sizes
Your fist = the size of a cup
The palm = the size of 3 ounces of meat
Your thumb = the size of 1 ounce of cheese
Another helpful tip is to check food labels and restaurant menus for hidden calories. Learn to “eyeball” your food to gauge what’s too much — and what’s just right.
The good news is that experts agree that when you downsize to healthy portions, your body will, too!
Love New Recipes?
Join the happy healthcare host, Mr. Divabetic for this free Virtual Cooking Party with special guest, Author of The Beginner’s Guide To What To Eat With Type 2 Diabetes, Registered Dietitian and Certified Diabetes Educator Jill Weisenberger MS, RDN, CDE, CHWC, FAND on Zoom on Tuesday, March 2, 2021, 7-8 PM, EST. Jill shares her favorite quinoa recipes with us!
Can you find the five words above that are connected to diabetes wellness? Each word starts with one of the choices from the left side column. It then continues with something from the middle column and then finishes with something from the right side column.
Clues:
Counting this to help manage blood sugars
Insulin _________ is a marker for Metabolic Syndrome
What your liver turns this fat into
It was first used in the treatment of diabetes in 1922
An emergency medical treatment to treat very low blood sugar.
Tune in To Divabetic’s popular Diabetes Late Nite podcast featuring Mila Clarke Buckley ‘The Hangry Woman’, Sex Therapist Janis Roszler, PhD, RD, LD/N, CDCES, FAND, and Bella Krueger and music from Celine Dion’s ‘Falling Into You’album.
What is Metabolic Syndrome?
Metabolic Syndrome is a combination of several medical issues. Together they increase your chance of developing heart disease, stroke and diabetes. The condition is also known as insulin resistance syndrome. According to a national health survey, more than 1 in 5 Americans has metabolic syndrome
Insulin resistance means that the body does not use insulin efficiently to lower glucose and triglyceride levels. A combination of hereditary, genetic and lifestyle factors may result in insulin resistance.
Love New Recipes?
Join the happy healthcare host, Mr. Divabetic for this free Virtual Cooking Party with special guest, Registered Dietitian and Certified Diabetes Educator Jill Weisenberger MS, RDN, CDE, CHWC, FAND on Zoom on Tuesday, March 2, 2021, 7-8 PM, EST. Jill shares her favorite quinoa recipes with us!
We’re talking with pharmacist Dr. Sara (Mandy) Reece PHARMD, CDCES, BC-ADM, BCACP, FADCES about the effectiveness of various weight loss drugs marketed for people with type 2 diabetes on March’s Divabetic Diabetes Late Nite podcast with music from Jessye Norman.
For the first time, a drug, semaglutide, made by Novo Nordisk, has been shown so effective against obesity that people may avoid developing obesity health-related consequences reports The New York Times.
Many people with type 2 diabetes are already using semaglutide.
Three quarters (75%) of people who received semaglutide 2.4mg lost more than 10% of their body weight and more than one-third lost more than 20%. No other drug has come close to producing this level of weight loss.
Up until now, the most effective weight loss treatment to help people lose 25 percent to 30 percent of body weight has been bariatric surgery.
Join the happy healthcare host, Mr. Divabetic for this free Virtual Cooking Party with special guest, Registered Dietitian and Certified Diabetes Educator Jill Weisenberger MS, RDN, CDE, CHWC, FAND on Zoom on Tuesday, March 2, 2021, 7-8 PM, EST. Jill shares her favorite quinoa recipes with us!
