Re: New Dose, Test Results, and Bad News

[Guest guest]

welcome to the club!!

I went down to 1325 calories. I think I will have to go down to 1200 or less to lose

Steph

[Guest guest]

BUMMER!!!!

As I have stated before, I weigh 205 lbs. I am 45 lbs overweight. I used to work out regularly 1 hour dance classes, walking and yoga. I have slowed down the last few months because my thyroid was being regulated. I haven't gained but I haven't lost either. I have tried the eating every 3 hours thing, low carb, low fat, etc. I do not lose. I haven't reached the point of total acceptance yet.

I am hoping either I will accept or I will lose the weight!

steph

[Guest guest]

I average about 1100 calories and am considered quite active with yoga,

pilates and ballet. I don't gain at that level, but I don't lose either.

sle816@... wrote:

welcome to the club!!

I went down to 1325 calories. I think I will have to go down to

1200 or less to lose

Steph

[Guest guest]

I am not sure the eating a little every 3 hours actually works for us

hypothyroid. It is too easy for me to end up eating too much that way,

so I try to just eat 2 meals a day and monitor the calories carefully.

laineemo wrote:

Hi all,

Well, life has a way of keeping me busy. Today was follow up from

first appointment. I got my test results and though I thought I did at

first, I realize now that I don't really understand them at all...

TSH - Was 5.0 and is now 2.8

Free T4 - Was .98 and is now .98

I certainly have not been feeling any better at all and doc put me on

a .50 dose instead of .25 and suggested I go with the brand name

Synthroid instead of generic. I go back in six weeks. So what exactly

is the T4 about as I think that is the number he didn't like??

So now for the bad news. I have been, for one month, eating PEFECTLY

and excercising every day. I have never in my life been so good about

eating only healthy foods and in moderate amounts. I evern adjusted my

schedule to eat a little something every three hours in hopes of

boosting my metabolism..... I gained a pound in the time since I last

saw the DR. and BELIEVE ME it is not muscle. I am so frustrated.

Nothing but fruit, veggies, whole grains, and protein and no more than

1650 calories a day. PLUS I started taking a multi-vitamin. What

gives? :- ( I haven't cheated even a little!

:- (

Lainee

[Guest guest]

For a lot of folks, "healthy foods" means little or no red meat. But for thyroid patients, plenty of beef and chicken is helpful for keeping your ferritin levels up. Pork and lamb may also be helpful, if you like them.

Ferritin is storage iron bound to a protein and aids in the conversion of T4 to T3. laineemo wrote:

Hi all, Well, life has a way of keeping me busy. Today was follow up fromfirst appointment. I got my test results and though I thought I did atfirst, I realize now that I don't really understand them at all...TSH - Was 5.0 and is now 2.8Free T4 - Was .98 and is now .98I certainly have not been feeling any better at all and doc put me ona .50 dose instead of .25 and suggested I go with the brand nameSynthroid instead of generic. I go back in six weeks. So what exactlyis the T4 about as I think that is the number he didn't like??So now for the bad news. I have been, for one month, eating PEFECTLYand excercising every day. I have never in my life been so good abouteating only healthy foods and in moderate amounts. I evern adjusted myschedule to eat a little something every three hours in hopes

ofboosting my metabolism..... I gained a pound in the time since I lastsaw the DR. and BELIEVE ME it is not muscle. I am so frustrated.Nothing but fruit, veggies, whole grains, and protein and no more than1650 calories a day. PLUS I started taking a multi-vitamin. Whatgives? :- ( I haven't cheated even a little! :- ( Lainee

Yahoo! FareChase - Search multiple travel sites in one click.

[Guest guest]

Thank you Jan. I was out of town this past week and while I got some

meat with meals, it was far from plenty. I developed an intense craving

for beef and wondered why.

Jan wrote:

For a lot of folks,

"healthy foods" means little or no red meat. But for thyroid patients,

plenty of beef and chicken is helpful for keeping your ferritin levels

up. Pork and lamb may also be helpful, if you like them.

Ferritin is storage

iron bound to a protein and aids in the conversion of T4 to T3.

laineemo

wrote:

Hi all,

Well, life has a way of keeping me busy. Today was follow up from

first appointment. I got my test results and though I thought I did at

first, I realize now that I don't really understand them at all...

TSH - Was 5.0 and is now 2.8

Free T4 - Was .98 and is now .98

I certainly have not been feeling any better at all and doc put me on

a .50 dose instead of .25 and suggested I go with the brand name

Synthroid instead of generic. I go back in six weeks. So what exactly

is the T4 about as I think that is the number he didn't like??

So now for the bad news. I have been, for one month, eating PEFECTLY

and excercising every day. I have never in my life been so good about

eating only healthy foods and in moderate amounts. I evern adjusted my

schedule to eat a little something every three hours in hopes of

boosting my metabolism..... I gained a pound in the time since I last

saw the DR. and BELIEVE ME it is not muscle. I am so frustrated.

Nothing but fruit, veggies, whole grains, and protein and no more than

1650 calories a day. PLUS I started taking a multi-vitamin. What

gives? :- ( I haven't cheated even a little!

:- (

Lainee

Yahoo!

FareChase - Search multiple travel sites in one click.

[Guest guest]

Maybe too many carbs...from what I gather, everyone has to kind of get to know their own bodies. I have lost al ittle bit since I started on the meds - maybe 5 lbs. But I have cut way down on starchy foods.

Steph

[Guest guest]

what are good sources of fiber. Is flax seed out? psyllium seed?

steph

[Guest guest]

No, I haven't really had any red meat, but here is a sample of my

daily diet and y'all can maybe help me out. I did a careful

calculation and 1650 is high compared to what I actually am eating. Oh

- and I am 157lbs. and about 20lbs. more than my lifetime average. The

20lbs were gained quickly in the last 18 months.

Morning - Thyroid Meds at 7:30am

Breakfast - 1.3 ounces of pre-packaged Cheerios (no milk) 140 calories

at 9:00am

Lunch - Tuna sandwhich on whole wheat bread 90 calroies for the tuna,

140 calories for the bread and 30 calories for 1/4 teaspoon mayo at 12:00

Daily Vitamin (One a Day Weight Control)

Snack - High fiber shake 120 calories at 3:00pm

Dinner - Egg sandwhich on wheat bread with slice of cheese approx. 350

calories at 7pm

Snack - Two cups air popped popcorn with 1/4 tbsp. butter 55 calories

at 9pm (don't always have a snack) or celery sticks

Drinks -Two cups coffee in AM and water rest of day

That is less than 1000 calories, and even if I am off on anything

(which some of it is pre-packaged so I can't be) it is really quite

small. I do vary to get in more fruits and veggies (this is just my

diet today), but I always have the same foods for breakfast and lunch

so no large variance. I'm not feeling hungry so that is good but this

is silly. Add to that about 20 - 30 minutes on a rowing machine daily,

there shouldn't be a thing left to make me gain weight - even a little.

How frustrating!! I am just so upset. I don't care about the weight

" number " so much (I don't even own a scale) but I do my measurements a

couple of times a week and they have gone nowhere. :- (

I could learn to accept being the size I am now, but I would be

devestated to gain more weight. I don't know what to do. : (

Thanks for letting my gripe and pout.

Lainee

> Hi all,

>

> Well, life has a way of keeping me busy. Today was follow up from

> first appointment. I got my test results and though I thought I did at

> first, I realize now that I don't really understand them at all...

>

> TSH - Was 5.0 and is now 2.8

> Free T4 - Was .98 and is now .98

>

>

> I certainly have not been feeling any better at all and doc put me on

> a .50 dose instead of .25 and suggested I go with the brand name

> Synthroid instead of generic. I go back in six weeks. So what exactly

> is the T4 about as I think that is the number he didn't like??

>

> So now for the bad news. I have been, for one month, eating PEFECTLY

> and excercising every day. I have never in my life been so good about

> eating only healthy foods and in moderate amounts. I evern adjusted my

> schedule to eat a little something every three hours in hopes of

> boosting my metabolism..... I gained a pound in the time since I last

> saw the DR. and BELIEVE ME it is not muscle. I am so frustrated.

> Nothing but fruit, veggies, whole grains, and protein and no more than

> 1650 calories a day. PLUS I started taking a multi-vitamin. What

> gives? :- ( I haven't cheated even a little!

>

> :- (

> Lainee

>

> ---------------------------------

> Yahoo! FareChase - Search multiple travel sites in one click.

>

[Guest guest]

I have been told that it is not a good idea for hypo folks to go below 1200 calories, because you will not convert enough of your T4 to T3 on so few calories. And you might do better if you add some red meat. My doc's wife was required to eat 8 oz of beef or chicken every day to bring her ferritin up.

The eggs and the tuna are good protein sources. I would question the high fiber shake. What are the ingredients? Fiber itself is a good thing, some fiber sources can be goiterogens. Also these same shakes often contain soy. laineemo wrote:

No, I haven't really had any red meat, but here is a sample of mydaily diet and y'all can maybe help me out. I did a carefulcalculation and 1650 is high compared to what I actually am eating. Oh- and I am 157lbs. and about 20lbs. more than my lifetime average. The20lbs were gained quickly in the last 18 months. Morning - Thyroid Meds at 7:30am Breakfast - 1.3 ounces of pre-packaged Cheerios (no milk) 140 caloriesat 9:00amLunch - Tuna sandwhich on whole wheat bread 90 calroies for the tuna,140 calories for the bread and 30 calories for 1/4 teaspoon mayo at 12:00Daily Vitamin (One a Day Weight Control)Snack - High fiber shake 120 calories at 3:00pm Dinner - Egg sandwhich on wheat bread with slice of cheese approx. 350calories at 7pm Snack - Two cups air popped popcorn with 1/4 tbsp. butter 55 caloriesat 9pm

(don't always have a snack) or celery sticksDrinks -Two cups coffee in AM and water rest of dayThat is less than 1000 calories, and even if I am off on anything(which some of it is pre-packaged so I can't be) it is really quitesmall. I do vary to get in more fruits and veggies (this is just mydiet today), but I always have the same foods for breakfast and lunchso no large variance. I'm not feeling hungry so that is good but thisis silly. Add to that about 20 - 30 minutes on a rowing machine daily,there shouldn't be a thing left to make me gain weight - even a little. How frustrating!! I am just so upset. I don't care about the weight"number" so much (I don't even own a scale) but I do my measurements acouple of times a week and they have gone nowhere. :- ( I could learn to accept being the size I am now, but I would bedevestated to gain more weight. I don't know what to do. : (Thanks for letting my gripe and

pout. Lainee> Hi all, > > Well, life has a way of keeping me busy. Today was follow up from> first appointment. I got my test results and though I thought I did at> first, I realize now that I don't really understand them at all...> > TSH - Was 5.0 and is now 2.8> Free T4 - Was .98 and is now .98> > > I certainly have not been feeling any better at all and doc put me on> a .50 dose instead of .25

and suggested I go with the brand name> Synthroid instead of generic. I go back in six weeks. So what exactly> is the T4 about as I think that is the number he didn't like??> > So now for the bad news. I have been, for one month, eating PEFECTLY> and excercising every day. I have never in my life been so good about> eating only healthy foods and in moderate amounts. I evern adjusted my> schedule to eat a little something every three hours in hopes of> boosting my metabolism..... I gained a pound in the time since I last> saw the DR. and BELIEVE ME it is not muscle. I am so frustrated.> Nothing but fruit, veggies, whole grains, and protein and no more than> 1650 calories a day. PLUS I started taking a multi-vitamin. What> gives? :- ( I haven't cheated even a little! > > :- ( > Lainee

Yahoo! FareChase - Search multiple travel sites in one click.

[Guest guest]

And where are the 3 to 5 veggies a day in all of this? I really look

dubiously at a " diet " that doesn't include veggies every single day. Not

only will the body suffer for certain nutrients that can ONLY be harvested

from food itself in a certain way, but the digestive tract suffers much for

this, even with a fiber shake. I truly believe that we were meant to gather

most of our nutrients from food itself, and that the vitamins are an add-on.

Being hypo slows down the metabolism a lot, and until this is mostly

corrected, it's probably not going to happen.

Re: New Dose, Test Results, and Bad News

> No, I haven't really had any red meat, but here is a sample of my

> daily diet and y'all can maybe help me out. I did a careful

> calculation and 1650 is high compared to what I actually am eating. Oh

> - and I am 157lbs. and about 20lbs. more than my lifetime average. The

> 20lbs were gained quickly in the last 18 months.

>

> Morning - Thyroid Meds at 7:30am

> Breakfast - 1.3 ounces of pre-packaged Cheerios (no milk) 140 calories

> at 9:00am

> Lunch - Tuna sandwhich on whole wheat bread 90 calroies for the tuna,

> 140 calories for the bread and 30 calories for 1/4 teaspoon mayo at 12:00

> Daily Vitamin (One a Day Weight Control)

> Snack - High fiber shake 120 calories at 3:00pm

> Dinner - Egg sandwhich on wheat bread with slice of cheese approx. 350

> calories at 7pm

> Snack - Two cups air popped popcorn with 1/4 tbsp. butter 55 calories

> at 9pm (don't always have a snack) or celery sticks

> Drinks -Two cups coffee in AM and water rest of day

>

> That is less than 1000 calories, and even if I am off on anything

> (which some of it is pre-packaged so I can't be) it is really quite

> small. I do vary to get in more fruits and veggies (this is just my

> diet today), but I always have the same foods for breakfast and lunch

> so no large variance. I'm not feeling hungry so that is good but this

> is silly. Add to that about 20 - 30 minutes on a rowing machine daily,

> there shouldn't be a thing left to make me gain weight - even a little.

>

> How frustrating!! I am just so upset. I don't care about the weight

> " number " so much (I don't even own a scale) but I do my measurements a

> couple of times a week and they have gone nowhere. :- (

>

> I could learn to accept being the size I am now, but I would be

> devestated to gain more weight. I don't know what to do. : (

>

> Thanks for letting my gripe and pout.

> Lainee

[Guest guest]

Thanks, I'll look for the noodles (if I can find an Asian store!!!!) They sound yummy!

Steph

[Guest guest]

Flax seed is a goiterogen, although I find I can eat a small amount from time to time with no ill effect. I would not eat it every day, however.

I have not seen any info on psyllium seed.

sle816@... wrote:

what are good sources of fiber. Is flax seed out? psyllium seed?

steph

Yahoo! FareChase - Search multiple travel sites in one click.

[Guest guest]

I find I don't feel well or lose anything if my calories are less

than 1200. I also low carb, but I don't allow my carbs to go below

30-40 per day for extended periods, as that, too, may inhibit the

coversion of t4 to t3.

I do not tolerate the plain, cheap tuna found in the grocery store,

due to the soy that is added. I know you can find soy-free tuna at

places like Whole Foods or Sun Harvest, but they are much more

expensive (and out of the way for me), so I've started to use

boneless, skinless canned salmon instead, which doesn't have the

added soy.

> > Hi all,

> >

> > Well, life has a way of keeping me busy. Today was follow up from

> > first appointment. I got my test results and though I thought I

did at

> > first, I realize now that I don't really understand them at all...

> >

> > TSH - Was 5.0 and is now 2.8

> > Free T4 - Was .98 and is now .98

> >

> >

> > I certainly have not been feeling any better at all and doc put

me on

> > a .50 dose instead of .25 and suggested I go with the brand name

> > Synthroid instead of generic. I go back in six weeks. So what

exactly

> > is the T4 about as I think that is the number he didn't like??

> >

> > So now for the bad news. I have been, for one month, eating

PEFECTLY

> > and excercising every day. I have never in my life been so good

about

> > eating only healthy foods and in moderate amounts. I evern

adjusted my

> > schedule to eat a little something every three hours in hopes of

> > boosting my metabolism..... I gained a pound in the time since I

last

> > saw the DR. and BELIEVE ME it is not muscle. I am so frustrated.

> > Nothing but fruit, veggies, whole grains, and protein and no more

than

> > 1650 calories a day. PLUS I started taking a multi-vitamin. What

> > gives? :- ( I haven't cheated even a little!

> >

> > :- (

> > Lainee

>

> ---------------------------------

> Yahoo! FareChase - Search multiple travel sites in one click.

>

[Guest guest]

Steph, a good source of fiber I have found is shirataki noodles.

They're made of Japanese yam root flour, are very low carb, high fiber,

extremely low calorie and fat free. I can only find them in asian

markets. They actually have no flavor, just absorb the flavors of

foods they're cooked with. It's not exactly like pasta, but a very

close substitute (after you get used to the different texture...it took

me a couple of times before I decided I like them), and have been a

great find for me, as I also am on a gluten free diet, and can't do the

LC pastas like Dreamfields. I use them in stir-fries, soups, and have

even learned to like them in Italian pasta dishes. Because of the high

fiber content, they're also extremely filling and help me avoid the

night-time munchies, which is my biggest battle right now.

>

> what are good sources of fiber. Is flax seed out? psyllium seed?

> steph

>

[Guest guest]

Is it soy protein or soy oil in the tuna? Most, but not all, of us can tolerate some soy oil.Niki wrote:

I find I don't feel well or lose anything if my calories are less than 1200. I also low carb, but I don't allow my carbs to go below 30-40 per day for extended periods, as that, too, may inhibit the coversion of t4 to t3. I do not tolerate the plain, cheap tuna found in the grocery store, due to the soy that is added. I know you can find soy-free tuna at places like Whole Foods or Sun Harvest, but they are much more expensive (and out of the way for me), so I've started to use boneless, skinless canned salmon instead, which doesn't have the added soy.>> I have been told that it is not a good idea for hypo folks to go below 1200 calories, because you will not convert enough of your T4 to T3

on so few calories. And you might do better if you add some red meat. My doc's wife was required to eat 8 oz of beef or chicken every day to bring her ferritin up. > > The eggs and the tuna are good protein sources. I would question the high fiber shake. What are the ingredients? Fiber itself is a good thing, some fiber sources can be goiterogens. Also these same shakes often contain soy.

Yahoo! FareChase - Search multiple travel sites in one click.

[Guest guest]

It's listed as vegetable broth, and in fine print notes " this product

contains soy " . I read elsewhere that most items that list " vegetable

broth " in their ingredients contain vegetable broth made from soy.

I did the soy challenge with this one...along with cutting out soy

protein products, I eliminated canned tuna for a few weeks. When I

did try tuna, I was almost comatose the rest of the day! I have

eaten fresh, grilled tuna since, with no reaction, so I'm pretty sure

it's the soy in canned tuna. I just avoid anything now that lists

vegetable broth in the ingredients, unless it states that it is soy-

free.

> >

> > I have been told that it is not a good idea for hypo folks to go

> below 1200 calories, because you will not convert enough of your T4

> to T3 on so few calories. And you might do better if you add some

red

> meat. My doc's wife was required to eat 8 oz of beef or chicken

every

> day to bring her ferritin up.

> >

> > The eggs and the tuna are good protein sources. I would question

> the high fiber shake. What are the ingredients? Fiber itself is a

> good thing, some fiber sources can be goiterogens. Also these same

> shakes often contain soy.

>

>

> ---------------------------------

> Yahoo! FareChase - Search multiple travel sites in one click.

>

[Guest guest]

Does even the water packed Tuna have soy in it? I never thought to

check...

> > > Hi all,

> > >

> > > Well, life has a way of keeping me busy. Today was follow up

from

> > > first appointment. I got my test results and though I thought I

> did at

> > > first, I realize now that I don't really understand them at

all...

> > >

> > > TSH - Was 5.0 and is now 2.8

> > > Free T4 - Was .98 and is now .98

> > >

> > >

> > > I certainly have not been feeling any better at all and doc put

> me on

> > > a .50 dose instead of .25 and suggested I go with the brand name

> > > Synthroid instead of generic. I go back in six weeks. So what

> exactly

> > > is the T4 about as I think that is the number he didn't like??

> > >

> > > So now for the bad news. I have been, for one month, eating

> PEFECTLY

> > > and excercising every day. I have never in my life been so good

> about

> > > eating only healthy foods and in moderate amounts. I evern

> adjusted my

> > > schedule to eat a little something every three hours in hopes of

> > > boosting my metabolism..... I gained a pound in the time since

I

> last

> > > saw the DR. and BELIEVE ME it is not muscle. I am so frustrated.

> > > Nothing but fruit, veggies, whole grains, and protein and no

more

> than

> > > 1650 calories a day. PLUS I started taking a multi-vitamin. What

> > > gives? :- ( I haven't cheated even a little!

> > >

> > > :- (

> > > Lainee

> >

> > ---------------------------------

> > Yahoo! FareChase - Search multiple travel sites in one click.

> >

>

[Guest guest]

Yes, the water-packed and in oil. I've stood in the grocery store

reading every single label on every brand of tuna in HEB, including

the pouches (embarrassing the living daylights out of my kids

repeating, " dammit, this one has it, too! " ) and couldn't find one

single can without it!

> > > > Hi all,

> > > >

> > > > Well, life has a way of keeping me busy. Today was follow up

> from

> > > > first appointment. I got my test results and though I thought

I

> > did at

> > > > first, I realize now that I don't really understand them at

> all...

> > > >

> > > > TSH - Was 5.0 and is now 2.8

> > > > Free T4 - Was .98 and is now .98

> > > >

> > > >

> > > > I certainly have not been feeling any better at all and doc

put

> > me on

> > > > a .50 dose instead of .25 and suggested I go with the brand

name

> > > > Synthroid instead of generic. I go back in six weeks. So what

> > exactly

> > > > is the T4 about as I think that is the number he didn't like??

> > > >

> > > > So now for the bad news. I have been, for one month, eating

> > PEFECTLY

> > > > and excercising every day. I have never in my life been so

good

> > about

> > > > eating only healthy foods and in moderate amounts. I evern

> > adjusted my

> > > > schedule to eat a little something every three hours in hopes

of

> > > > boosting my metabolism..... I gained a pound in the time

since

> I

> > last

> > > > saw the DR. and BELIEVE ME it is not muscle. I am so

frustrated.

> > > > Nothing but fruit, veggies, whole grains, and protein and no

> more

> > than

> > > > 1650 calories a day. PLUS I started taking a multi-vitamin.

What

> > > > gives? :- ( I haven't cheated even a little!

> > > >

> > > > :- (

> > > > Lainee

> > >

> > > ---------------------------------

> > > Yahoo! FareChase - Search multiple travel sites in one click.

> > >

> >

>

[Guest guest]

If you find them, read the label...there are 2 kinds. One with pure

yam root flour, and one that's a combo yam root/tofu, which is soy.

>

> Thanks, I'll look for the noodles (if I can find an Asian

store!!!!) They

> sound yummy!

> Steph

>

[Guest guest]

Niki, do you buy them in San ? If so, where?

Thanks!

Betsy

Thanks, I'll look for the noodles (if I can find an Asian store!!!!) They sound yummy!

Steph

[Guest guest]

I found them in a little hole-in-the-wall asian market in a strip

center right off Marbach & 410. It's just inside the loop, the same

strip that has Mother's window tint, a nail place, and a beer joint

(and some other stuff, that's just what I remember)right behind the

exxon on the corner. I'm sure other similar asian markets around town

would have them, too. I will warn you, you have to just look for them,

because no one seems to know what I'm talking about when I ask for

them...I'm not sure if I'm mispronouncing them, or they have another

name for them. They're in the refrigerated section, in clear plastic

pouches packed in water (they look like little waterbeds with worms

floating in them...I know, bad visual!).

Another name for them is Konjac. Here's a website with some about

them: http://www.konjacfoods.com/index.htm

> >

> > Thanks, I'll look for the noodles (if I can find an Asian

store!!!!) They

> > sound yummy!

> > Steph

> >

> >

> >

>

[Guest guest]

Well, it's very colorful!

Thanks for all the info.

(they look like little waterbeds with wormsfloating in them...I know, bad visual!).

[Guest guest]

I haven't read it, but I try to eat low carb plenty of protein vegies and fruit. I need to move more, I know. I am trying to walk 20-40 minutes every day. (I just added that.) Will try to read Broda . Is all his stuff from the 80's or does he have anything new out.

Steph

[Guest guest]

Hi, Steph:

Have you tried the Broda diet? I was able to lose about 12

pounds the first couple of months. My weight has stabilized now,

but I know I need more physical activity. I'm trying but I'm still

tired and sore a lot, unmotivated and etc. But better, much

better! One day I can take a walk and feel absolutely energized,

and another day I take a walk and I'm so tired I just crash all

afternoon. What's up with that, I'd like to know!?

>

> BUMMER!!!!

> As I have stated before, I weigh 205 lbs. I am 45 lbs

overweight. I used

> to work out regularly 1 hour dance classes, walking and yoga. I

have slowed

> down the last few months because my thyroid was being regulated.

I haven't

> gained but I haven't lost either. I have tried the eating every

3 hours

> thing, low carb, low fat, etc. I do not lose. I haven't reached

the point of

> total acceptance yet.

>

> I am hoping either I will accept or I will lose the weight!

> steph

>