New Blog Updated: Just Checked My Fat% and BMI with the OMRON Fat Loss Monitor

Read the new entry at the new blog:

Just Checked My Fat% and BMI with the OMRON Fat Loss Monitor

 

 

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NSV! My first pair of Pilates workout pants....are falling off!

I grabbed a pair of pants from the "mass of black workout wear pants in the clean clothes corner" when I got up today and as I went about doing some light chores, I had to keep yanking them up. They keep sliding right down.

Now, these are 4x Danskin Plus cotton/lycra bootleg pants. They were my best friend during my first year of Pilates, along with my 4x Danskin capri pants, before I moved on to the 3x versions. This spring, I started using the 2x version. :)  While the 3x still fits--and the 3x capri version are on display here---the 4x are now officially too big. These were perfect in 2008 and part of 2009.

By next birthday, I intend to fit into the 1x....or better. :)

Dr. McDougall's Vegetable Soup and...Down Again!

I've had a loss on the scale every day for about a week now, and it's really encouraging. I started fiddling with my eating almost there weeks ago, but until I got my caloric intake UNDER 2100, I didn't see movement, and until I got it under 1900, I didn't see daily downs.

Yesterday, my body was "off" from the sleep interruption posed by the flooding--see previous post--and I ended up eating two meals and a snack, instead of three with two snacks. My calories were lower than usual at just over 1500. I figured it would be a minor change (possibly even upward, as I ate a very salty dinner and had salty feta with breakfast), but I was nicely surpised:

266.0

That's 1.2 lbs less than the previous day.

Yes!

It's still so cheering to see the different "decade" on the scale. I'd wanted to see it for so long, and there it is. Now, I want it to be a very brief visit and be in a new decade by New Year's Day.

Now, the soup:

I was beyond lethargic last night, so, being hungry, I looked for the easiest thing to fix. Ended up with reduced-fat kosher hot dogs and veggie soup with fruit and Amaretti cookies and cinnamon milk for dessert. I didn't make it to 11 f/v's yesterday. Only made it to 7, but the lack of a third meal made up for it, I guess.

The veggie soup was one of the ready-to-serve from Dr. McDougall's. It's only 75 calories for one cup, 150 for the whole package.

I love this soup. I will be buying this soup as a staple 'hunger control/get veggies/get fiber" diet tool. It had a lovely, satisfying texture (not overly brothy, not overly thick). It had lentils and rice (for complete protein), and that made the texture shine. I didn't find the taste overly salty. The broth was tomatoey, but not aggressively acidic. Chunks of potatoes, bits of peas, carrots.

I liked this soup very much for a packaged soup (nothing's as nice as homemade). One can't quibble with the calories. I had one cup and sprinkled imported parmesan and it was great.

I like the Hebrew National reduced-fat beef franks. I cut off one-third of the hot dog bun to reduce calories, and I don't miss it. Since I'm not a piler at home (ie, lots of stuff on top of the hot dog) I don't need the extra height of bun.

We try not to eat these often. Just when I get a craving. I don't consider hot dogs a healthful food, but they do make me feel like a kid again. Can't deny that.

I'm planning to make a veggie lasagna for supper today....

May we all have a health-advancing day!

One Nice Step Forward, One Small Step Back, and Redeeming Poor Choices

Well, I had another happy weigh-in this morning: 268.0

So, about a half-pound less than the day before. I'm firmly in this "decade", hooray.

But it was a family get-together, and I had 4 hours sleep. Not a good combo. When I feel tired, my brain interprets it as: hungry.

I was in a rush (hairdresser appt way down south, a 45 min drive), so I had a small breakfast (I had to eat SOMETHING). I didn't have time to make my veggies or any other fruit than a quickly scarfed orange. I took protein mix to have mid-afternoon to ward off a binge.

Unfortunately, I made some bad choices, but not as bad as I normally would have. I only took a couple bites of the dessert, though I wanted it ALL.

When I tallied my calories (in a notebook, as I was away from a puter for tracking), I knew I only had a couple hundred calories left for dinner. Trouble.

So, I made a smart decision. Not to skip dinner, but to have a lighter one. I was afraid if I tried skipping or just having fruit or another protein mix, I'd set myself up for a late night binge.

I stopped at Chicken Kitchen and got grilled chicken breast on a garden salad. I carefully measured out 2 TBSP Italian dressing and mixed in lemon juice to expand. I used lots of pepper for flavor. And I ate that huge salad, which wasn't a lot of calories. Because I still had a yen for something sweet (due to that taste of cake), I had a sugar free vanilla Jello for 60 calories.

In the end, I went over 200 cals of my target. Not too bad, really. I stopped and made conscious choices rather than "going with the food flow" and blowing my calories all to hell. I'll pat myself on the back for that.

It's a lesson: It's never too late to stop, think, plan, and make adjustments in order to minimize damage. A day is not done until you hit the sack.

But, okay, I didn't exercise and I'm too pooped now to do it.

Tomorrow, Pilates and another day to do better with food choices and movement. :)

I still feel very good and full of hope....

HAPPY DANCE! Broke 270 at last!

You regulars know I've been agonizing over being stuck in the 270's, up and down, in this "decade".

Well, I got on the scale today and it said....

269.6

Granted, that's just BARELY outta the 270's, but I haven't seen a 260-something since a brief blip in April of 2008. Two and a half years of solid 270-somethings. And just last month I was up at nearly 277 after the flu-comfort-food binge-fests.

I credit the motivation and accountability I'm getting over at SparkPeople. Now, I'm feeling pretty hopeful. Yessss!! I want to see lower numbers in the '60s. And then...tada, I wanna get out of this decade before New Year's Day.

That's the goal.

So, off I go to ingest lots of those lovely veggies and fruits I bought yesterday.

For those weighing-in today, I hope you love your scale today.

Happy Friday!

Note: The "Happy Dance" art is by Maria Mercado, who I think did a great job. Makes me smile to look at it.

Finally easing out of the nasty flu, and beginning to get mojo back...sorta

I've been sick for 3 weeks and one day. This swine flu is fiendish. But I can sleep nearly normally now and the lung goop and coughing is minimal. My energy level is pretty low--I had trouble reading the paper earlier in the week, cause keeping my arms up was exhausting. Amazing, huh?

Anyway, I may be able to return to my Pilates next Wednesday (have an appt). I've gone without for three weeks, and I can fear reverting to mush. :P I had missed some appts in Sept due to asthma. So, this season has been rough on me, my respiratory system, and my exercise regimen.

Eating a lot of restaurant takeaway crap for almost 3 weeks means I gained weight (yeah, others lose when they're sick, I gain. Comfort food a la Princess is really fatty.) I got up to 276.8 (maybe higher, but that was when I remembered to weigh in). Today I was at 273.6. So, a few days of eating fruits and veggies and lean protein again helped oodles.

I have been in the low seventies for ages, so I feel stuck. But with a glimmer of returning mojo, I hope to make progress.

To that end, I revamped my Diet Blog Royalty list. Blogs that were moribund or just no longer inspirational got removed. New blogs--quite a few--have been added. Scroll down on the left sidebar and see what's new.

I hope y'all do not get this flu. Sucks hard. Granted, I have chronic conditions (respiratory and immune) that means I am at higher risk and recover more slowly, but still, I had the luxury of being prepared (my doc made sure I had my Rx's just in case), a hubby who took days off during the worst of it to make sure I didn't asphyxiate on my own lung goo, and who made sure I had plenty of food and juice and water, and who regularly swapped out my puke/spit bags. I could wholly concentrate on recovering and didn't have to freak too much about several sleepless days in a row cause I simply would not stop coughing/spitting up/struggling to breathe. So, I thank God for provisions, a great hubby with a flexible schedule in these rough times, and for being past the worst.

Be well and lose weight and get fit. I want that for me and for all of you.

OH, HELL!

Did the requisite January 1st weigh-in to know how the year ended, new year starts.

Bad. This was BAD. Baaaaaaaaaaaaaad.

277.8

Geesh.

Well, ignorance was bliss.

~

Finally decided on when to weigh in...

After tossing around Fri and Sat as days to consider, I decided the FIRST day of the week would be appropos metaphorically. So, it's Sunday.

Weighing in, well, I forget sometimes. It's easy to just head for breakfast than wend to the depths of the hinterlands of my home. I had to set up the scale way back in the storage area (no a/c, cluttered), because there's no carpeting in that spot, so the scale can lay flat. It makes it easy to forget, unlike when it was in the bedroom (but it's carpeted and I'd get weird readings.)

So, today being Sunday, weigh-in: 271.8

All right. Less than last weigh-in.

I find that I'm really in some sort of zone where losing is tough. Tougher even than a year ago. Maybe I'm definitely getting very near to full-out menopause and my hormones conspire against me. Dunno. But it's just really hard to get the scale moving, even though, unlike last year or the year before or the year before....I'm exercising rigorously 3x a week. I still want to move that to 5x a week, but so far, my indolence clings.

Yet, menopause and sloth aside, I am undeterred.

I guess I'll be praying fat loss prayers on Saturday nights. :)

~

Right Fit? Not So Much.

I ordered a pair of Lane Bryant's new "Right Fit" Jeans, according to which I'm a BLUE 6. I'm big and CURVY!

Well, they fit perfectly in my waist and hips, yes (where they have you measure), but there's an enormous baggy part in the groin/thighs. I look inflated there. If I could have them taken in from my lower hips through my upper thighs--that would be my right fit.

Maybe a future true RIGHT FIT will take into account how much your upper thighs, perhaps even lower hips--not just widest parts--measure. Or they'll tailor it for your multiple measurements.

Clearly, what Lane Bryant offers now is not a Right Fit for this Princess. :(

But it might be for YOU!

Dang. I was hoping to fit right in jeans again. Not yet. Back to my elastic waist ones.

(Though I might see if a tailor can take these in without costing MORE than the jeans did in the first place.)

Time To Get Serious In the Kitchen & on the Move! & A Tasty Microwaveable Soup!

What I ordered minutes ago:



And what helps with Mexican cravings at lunchtime:


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Numerical Reality Check and the Quest for SoulFire!

Revelation:

I weigh the fricken same I did back in November of 2007.

Good news: Not heavier.

Bad news: ARGGGGGGGH!

I should be 60 pounds lighter! Should be, should be, should be....the words that preface a jolt of regret.

I purposely went back to old posts on my blog to get perspective. I'm not depressed, as I was back then, I no longer have wacky liver enzymes, as I did back then, and I'm no longer a couch potato, as I was back then. Still, in the portion control department, I'm still stuck.

I feel duly slapped and dumbass, but not discouraged. Just pissed at myself. Really ticked.

Back to business time. And numbers are part of it...the bottom line. Numbers. Weight. Body fat percentage. BMI. Waist in inches. Hips in inches.

I got out my faboo MyoTape measure and my OMRON Fat Loss Monitor. I measured hips, waist, fat %, and BMI. I've already eaten, so no weigh-in on Mr. Tanita. Still, I need a baseline for this new time of resolve, and this will do:

47.7% fat
BMI: 44.5
Hips: 55.5
Waist: 44.5

(I see 44.5 is the number of the month!)

Geesh. Ugly ass numbers.

Ah, well. I ain't giving up. My trainer said today she sees improvement in my strength, sees I'm more limber, that I can do stuff I couldn't do 3 weeks ago.

Thank you, Jesus.

But...I need numerical progress in places other than exercise.

I ain't giving up. Screw all the obstacles. I will find the way to be on fire. I'm gonna find the way to turn into a living flame.

I'm burning down all those suckers that keep me back.

I'm gonna be like a Phoenix, baby. Burn, burn, burn as brightly as I can, take it down to the fundamentals, the very atoms of my dysfunction, the very core of my spiritual power and mental resolve, then build myself up spanking new, stronger and better.

Nothing less than cleansing fire is gonna do.

Call me Princess Phoenix.



~~~

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Wanna Make a Chart?

Head over to SkinnyR.com. It's pretty easy.

I began with my May 2004 high of 299, charted some progress points from there, and entered my weight today.

Image version:


Flash version:

Get your own graph at skinnyr

It's pretty easy to notice when I fell heavily off the wagon (spring 2008), when hubby got his lay-off notice and we were up in the air and stressed.

But it's back on the way down (and I'm gaining muscle!)

I've seen folks charting with TickerFactory, but I only see the straight across ticker, not the chart (except for ovulation). Anyone know how to access the weight loss graph?

If you have a link to other such measuring tools, drop me a url in a comment, would ya?

~

Been THAT Long?

To all those who dropped me a comment in the last month (and yeah, it's been just over a month since I've posted), thanks!

Life sort of intruded, and ALL my blogs--this one, the writing one--not to mention other online activity has suffered.

The week after my last post, hubby got his lay-off notice. So, since then, it's been a bit tense. He's got work until the end of May, then he needs to start something new. Fortunately, we have a cushion in the severance and health insurance through the end of the year.


Looks like, barring some nice divine intervention--which I never rule out--we may need to relocate to another state. This has been the number one source of stress for me. All my family (except the ones in Cuba) are here in Florida. I am emotionally conflicted.

Plus, with the housing woes in the US, trying to sell our house now is a nightmare. And if we relocate, we pretty much have to do something! Sell--while Miami is the WORST city for sales at the moment. Or rent--and try to keep up with stuff from across a continent. Sigh.

But, I have also been preparing--researching housing and other costs in the states we might end up in. Considering how to start going through our 25 years of amassed stuff (since we can't move it all!)

There's also the matter of making repairs and renovations in order to be able to sell. The money is staggering.

I want to stay!!!!!!!!!!!!!

Okay, whine done.

Fortunately, I've not veered too far off in my eating plan. Maintaining has been my mantra (in other words, not stuff my face to comfort myself emotionally and regain), rather than losing.

But I have lost. Hurrah.

Today, I weighed in at 268.8. The last few days I was at 269.0. Sunday, I got as low as 268.4.

So, I am in a slightly lower range, and what I had regained previously is gone.

I've lurked the last week at some old haunts--Chubby Chick's and Lyn of "Escape from Obesity" mainly, just to not lose total touch. I want to congratulate Lyn on her amazing progress, her steadfast commitment to change, her behavioral modifications, and just having lost a honking lot of weight. Her posts are fabulous.

I think she should eventually write a book about it. Really.

Now you know where I've gotten off to. Dealing with life. Trying not to backslide and regain. Still working on bad habits. Still believing I can overcome the fat obstacle...and now the economic obstacle.

Yeah, I really do have faith I can. We can.

For now, I leave you with this blog's mantra...

Onward and DOWNWARD!

Yeah, Baby! And a bit of a PSA...

Those raw lunches must be helping. Today, the scale said: 268.4

My lowest yet. I won't officially call my mini-goal of 269 met (and surpassed) unless I can stay in the 260's. I'm too familiar with ups and downs due to dehydration, hormonal changes, etc.

I better enjoy it before those salty food fluctuations sneak in. ; ) Especially since it's my birthday week coming up with dining out and feasting in the works. (My party is tomorrow, to facilitate family attendance, but it's not until next week. Still bummed I couldn't get a chocolate banana tiramisu raw cake.)

Just to clarify, btw, because of my previous couple posts: I'm not on a raw foods diet. I simply add raw foods now more consciously to my diet. I've always liked having something raw at every meal, just cause, but now I am doing it mindfully, in order to maximize eating "clean."

I still eat meat, eggs, and dairy. In fact, I am a bona fide cheese junkie. Me loves the stuff. I just eat organic cheese, eggs, and meats now. Although, I really don't like the grass-fed beef, so, I may try to find a "wellness" category beef (ie, humanely raised, no antibiotics or hormones, etc.) I do very much like the organic chicken and pork. Lovely. And I'd been buying (and paying more) for cage free, vegetarian diet, omega eggs for years. I simply now focus on ORGANIC fed ones, too.

I will say that the low-heat pasteurized, grass-fed, organic milk is very nice. It spoils faster (a week in the fridge, pretty much), but it has a very nice flavor, and, hey, happier cows. I'm a latte fiend, so I've been using this organic milk for those coffee treats.

I do notice my appetite is calmer (post period), which is the norm. Crazy hunger pre-period, nice and calm with no chocolate cravings after. I walk right by those truffles and organic choco-covered almonds without so much as a sigh. Give it two weeks and I'll be insane for 'em.

I hope y'all had a satisfying and healthful Valentine's Day. Impress on your loved ones to buy you non-food treats, when possible, on such occasions. Or, if chocolate is in the cards or stars, to buy fair-trade treats and flowers, and organic when possible. Better for communities globally and better for your body, er, locally. :)

I've long supported aid to third world communities via donations, but I figure it's time I buy more consciously, too. I shouldn't support slavery or abusive pricing just cause I want something to eat. I shouldn't support poor farming techniques that ruin the land just cause I want roses in my vases.

Just like I watch my water usage in and out of the house. (I pretty stopped watering my lawn when we got into a drought. I maybe add water once every 8 weeks if the grass is very yellow.) And just like I try to remember to switch off lights, etc. Every little bit helps overall.

It costs more to buy fair trade and organic, but it's easier on the conscience...and the world. And if your budget only allows partial "conscience" buying, then that's better than nothing. (If you eat berries, pears, an any other fruit or veggie where you consume the skin/husk/outer, focus on those. If you have kids, don't give them meats and milk with hormones. It's just really bad for growing bodies. It's not evolution that girls are getting their periods years and years sooner than their grandmas. It's hormones in food.)

PSA over. Let the lunch munching begin...healthfully!

~

Big Bummer ....and HALLELUJAH!

Bad news: When I went to weigh-in today, there was a pool of water where my scale is. Leaking from heavy rains yesterday and last night. We've had a small leak since Hurricane Madness a couple years ago, but, apparently, it's worse. We had roofing guys come and check it out back when, and they kept saying it wasn't the roof. No building contractors were free (after the multiple hurricane whammies of two-year's running, it really was nuts here finding people to fix stuff). Now, money is tighter, and it's stressful thinking of going through that hassle. (I will not stress eat, I will not stress eat, I wil not...)

Good news: After hubby and I wiped up the wet mess and I moved my scale to a dry spot:

269.2

Dang. That's a relief. Clearly, sleeping 12 hours has its benefits. I was sure I was gonna be up after all that soy sauce in my macrobiotic-vegan supper yesterday. Well, okay, I added extra. (If you ever get to try one of the Macro-Vegetarian ready-to-eat bento boxes, I recommend the one with dumplings and brown rice with adzuki beans. Faboo.)Note: Each Bento Box has two servings, and I ate both. So, double the nutritional/calorie info at that link. Double the sodium, too. Yikes. But, hey, 12 grams of fiber!


There ya go: Good news, bad news.

If anyone's had a leak that wasn't the roof but some structural thing, drop me a comment on how you went about getting a contractor and what they did. Thanks. I'm all about gathering info now.

I need coffee. Lots of coffee to go with my organic fresh-squeezed OJ, organic splelt English muffins, eggs, and papaya.
~

Easter Challenge: Well, um...hm.

270.2

My lowest. Still "maintaining" though. Just a pound difference, which, really, is not significant other than it not being a gain. :) No breakthrough.

Eating too many calories to lose, but eating really fresh, really good food, mostly. Let's say 95% is high quality, organic, fresh, home-cooked, non-processed, nutritious food. The rest tends to be, er, chocolate or a piece of some desserty thing. Or coffee syrup, sugarless. I'm hooked on sugar-free coffee syrups now--caramel, cinnamon dolce.

So, well, nothing great to report, but nothing horrible to report, and the stasis pretty much continues.

It's allergy time here for me (and my hairdresser, sister, etc). Something in the air has me (and others) all sneezy and scratchy. Thank God for Zyrtec, even if it's not a diet-friendly drug (appetite increaser). I take one every day and have for years, and when I miss a dose, I know, because the itching becomes unbearable. Combined with Singulair and my steroid inhalers and Serevent , the drugs let me BREATHE and function. I remember the years of NOT functioning, cause my immune system is wonky. But, maybe part of the price is weight-related. It was when my immune system went totally whack and I had to quit working that I gained 130 lbs. Prior to that, I was reasonably active and worked, studied, walked, swam, etc.

So, yeah: 270.2

Goal: to break into the 260's by next weigh-in. Please, Lord. :)

One of those Freaky Things

Yesterday, I had insane hunger and appetite issues. I think it's cause I'm trying to reverse from nite owl to day bird again cause of stuff coming up for which I need to be up in the sunlit hours! The weird strain of switching over, as I call it, does things to my appetite.

So, I woke up at 8:30 pm Sunday, and then didn't go to be at all Monday. IN fact, went to bed this morning at 7:00 am. So, I was up for a day and a half. And I was hungry.

Then I wake up this afternoon and got on the scale, figuring I'd have a bit of setback from the switch-over binge-ies.

No: 270.8

Now, whether it's a delayed reaction thing, or a "awake burns more calories than asleep" thing (although I'm so sedentary I might as well be sleeping), I dunno. Or a dehydrated thing. Or just one of the freaky things of the human body.

C'est la dieting vie.

I'm hoping my appetite is not crazed today/tonight.

~

Easter Challenge: Pretty Much Holding

Last week was 272.0.

Today was 271.2.

Essentially, I'm still in the holding pattern. Yeah, that's .8 lb down, but that's still in fluctuation/maintaining range.

But, better that than up, I say.

So, along with some other bloggers who have stuck around the same numbers for weeks, I'm struggling to recapture momentum.

But I'm not gaining. And that's a plus in my book. Any week of a little down or the same is a minor victory.

This is my birthday month, so I'd really like to get some fire in my belly over weight loss again. I'll be praying on it.

I've been doing a lot more cooking, which is good. It was one of my goals to learn to make stuff both that I liked and hubby would eat. (I'm a pretty crappy cook.) Hubby was very happy with the boneless blackened pork chops I made last night. It was a nearly 100% organic meal--the meat, the potatoes, the apple, the carrots, and the onions and cajun spices were all organic. The extra-virgin olive oil was not. (Although I have purchased an organic one, the one I've used for years is Goya, a Spanish EVOO that has great flavor and terrific low price, not the high-priced gourmet sorts.) My iced tea was from "fair trade" tea. So, hey, a pretty virtuous meal in various ways. I had papaya and blueberries for dessert, with a homemade "specialty" coffee. (I love that sugar-free caramel syrup from Starbucks. I add some quality cocoa powder with the caramel syrup in the coffee, and some milk, and it's just yummy.)

Obviously, I have not been going hungry!!!

I have some organic spinach soaking for degritting. I'm in the mood for a spinach-strawberry salad for lunch. What protein, not sure. Maybe I'll add some sort of cheese. I have an organic Vegan bento box meal in today's grocery delivery that I can have for my supper.

I may make a pizza for Tuesday, when hubby and I watch American Idol (he's hooked on it, I could take it or leave it.) I have an organic crust, organic mozzarella, and organic tomato sauce and veggies. So, yeah, that's an option.

With the economy being really shaky, and hubby's employer being VERY VERY shaky, I figure I had better start learning to make things we enjoy and that can be easy on the budget. So, more "home economics" sort of thinking will be going on round here.

I suppose eating LESS is economical and would please the scale, too. :)

Happy week and FEBRUARY to all. And for those of you who follow the Christian tradition, enjoy your feasting tomorrow, since Wednesday is Ash Wednesday, and the start of Lent. Easter is getting close!

Onward and (one hopes) DOWNward!

OOPS! Missed Monday Weigh-In

I've been feeling very lethargic still, and I let the Monday weigh-in pass. However, I did weigh-in and wrote it in my journal:

271.0

No weight loss for this week. Maybe cause I'm sleeping all dang day.

I don't seem to be upset about it. My emotional meter is kinda flat due to the Blue Funk.

On the labs front: My liver function tests were normal (ie, the slow weight loss helped a lot).

I do have very high platelet counts (again, this has been a recurring issue) and my LDL now, and that's a concern. So, a little tweaking to the eating plan is in order. More healthy fats, more garlic, and I will restart vitamin E (all to keep the blood slippery, considering my chronically high platelets). I wonder if the release of liver fat may have something to do with that LDL issue? Ah, well.

Still not exercising. Mostly sleeping 12 hours a day. Depression sucks.

~

Still Lethargic and Droopy, but Lighter

Still not peppy and productive in the royal kingdom. I've turned into a Sleeping Not-So-Beauty.

I'll be getting a blood test Friday, and I need to make a doc appointment for next week. I've just been dragging and sleeping more than half the day. The Princess is Pooped. And for no reason, either.

But, I've managed not to overeat, and the scale has me even closer to the 260's. Today I weighed in at 270.2. Oh, man, I can taste those 260's.

I haven't been drinking enough water, though. Mostly cause, well, I'm asleep a lot. I slept 16 hours yesterday, then only stayed awake for like 9 hours and went back to bed. Clearly, something is screwy. Or maybe it's just the Blue Funk that has been threatening since end of December. I honestly don't know. The blood and urine tests might have a clue.

But for now, I just wanna creep over the line into 269 point something.

Oh, I think I need another nap.

ZZZZZZZZzzzzzzzzzzZZZZZZZZZZZZZzzzzzzzz