WEBVTT - Should I Keep Trigger Foods In the House

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<v Speaker 1>I won't let my body out, me out well everything

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<v Speaker 1>that I'm made dope, won't spend my life trying to change.

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<v Speaker 1>I'm learning to love who I am. I get I'm strong,

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<v Speaker 1>I feel free, I know who every part of me.

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<v Speaker 1>It's beautiful and now will always out way if you

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<v Speaker 1>feel it with joys in the air, She'll love to

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<v Speaker 1>the moon. I am there. Let's say good day and

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<v Speaker 1>did you and die out? Happy Saturday? Outweigh fam, and

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<v Speaker 1>I guess as we say Happy Saturday. Just a quick

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<v Speaker 1>little note here that Lisa and I have tossed around

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<v Speaker 1>moving the Outweigh episodes to another day, but we will

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<v Speaker 1>definitely give you a heads up if that happens. So

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<v Speaker 1>just once y'all in on the conversations we're having of,

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<v Speaker 1>you know, possibly moving it from a Saturday to another day,

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<v Speaker 1>so you're not totally surprised if that does happen. Um.

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<v Speaker 1>But today's episode, we're gonna talk about a question that

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<v Speaker 1>I sent to Lisa because it was a genuine thought

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<v Speaker 1>that I had, and I don't really know that I

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<v Speaker 1>know the right answer. I know what's been working for

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<v Speaker 1>me when it comes to trigger foods, but my question

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<v Speaker 1>to Lisa was should I keep trigger foods in the house,

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<v Speaker 1>like in the pantry, in the fridge. And you know

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<v Speaker 1>my thought process Lisa behind sending this was, you know,

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<v Speaker 1>we've talked about the as if mentality. And for me,

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<v Speaker 1>when I'm shopping at the grocery store, if i see

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<v Speaker 1>oreos and I know I want the oreos. I don't

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<v Speaker 1>know why oreos are always my go to example, but

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<v Speaker 1>they are, maybe because I just never would have allowed

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<v Speaker 1>oreos in my house. But I throw them in my

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<v Speaker 1>cart sometimes as if just because I want to put

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<v Speaker 1>them in my cart, as if that's normal for me

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<v Speaker 1>to buy them, And I put them in my pantry

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<v Speaker 1>as if it's normal for me to have them in

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<v Speaker 1>my pantry. And now they can sit there for weeks,

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<v Speaker 1>sometimes even months at a time. And I was the

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<v Speaker 1>girl where that was not a possibility whatsoever. If I

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<v Speaker 1>bought a thing of oreos, I didn't trust myself. So

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<v Speaker 1>I either had to eat as many as I could,

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<v Speaker 1>and then of course I would get sick feeling, and

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<v Speaker 1>then I would have to just throw them in the

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<v Speaker 1>trash and destroy them somehow, get them wet or spray them.

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<v Speaker 1>What's something so that I couldn't eat them? So anyway,

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<v Speaker 1>my question for you, being the expert, is should you

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<v Speaker 1>keep trigger foods in the house? Great question, and I

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<v Speaker 1>think you really did a great job explaining what a

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<v Speaker 1>trigger food is. But for anybody listening, I think the

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<v Speaker 1>way Amy's defining that is any food that you feel

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<v Speaker 1>like you can't be controlled around. So those foods that

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<v Speaker 1>if you have one, you will have them all. And

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<v Speaker 1>my my answer really stems from personal experience and working

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<v Speaker 1>with clients over the years, and two specific clients come

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<v Speaker 1>to mind when we talk about this. One was a

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<v Speaker 1>client who was obsessed with dried mangoes. And I give

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<v Speaker 1>that example because it could be any food. It could

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<v Speaker 1>be an oreo, it could be a blueberry, it could

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<v Speaker 1>be a raisin, it could be raisin bran, and what

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<v Speaker 1>it is really doesn't matter. It's your relationship to that food.

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<v Speaker 1>I want to throw in, since you're saying that that, yes,

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<v Speaker 1>hummus used to be on my list of things I

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<v Speaker 1>couldn't trust myself around because yes, it's you know, made

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<v Speaker 1>of chickpeas and has all the quote unquote healthy ingredients

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<v Speaker 1>that fit my box. However, I couldn't buy a thing

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<v Speaker 1>of hummus without completely finishing off the thing of hummus.

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<v Speaker 1>So then it got to where I wasn't even allowing

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<v Speaker 1>myself to have hummus because again I couldn't trust myself.

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<v Speaker 1>So hummus was a trigger to me over eating something.

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<v Speaker 1>So yeah, I'm glad you clarified that because people maybe

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<v Speaker 1>need to examine as they're thinking through this, like what

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<v Speaker 1>foods have played that role in my life before? And

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<v Speaker 1>mine too was actually hummus For a while, I forgot

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<v Speaker 1>about that, And in college, the joke used to be

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<v Speaker 1>that I would buy the party size for myself and

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<v Speaker 1>go through an entire container of it. And I think

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<v Speaker 1>that stems from the idea of hummus is quote unquote

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<v Speaker 1>healthy and therefore I can eat all of it. But

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<v Speaker 1>then you eat all of it and you still feel

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<v Speaker 1>bad about it somehow, right, And that's because whether again

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<v Speaker 1>it's an oreo or hummus or chicken, whatever, whatever it is,

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<v Speaker 1>it doesn't really matter. It's your relationship to that food

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<v Speaker 1>and whether you trust yourself, whether you've put that food

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<v Speaker 1>on a pedestal, and what's kind of happening because of

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<v Speaker 1>all of that. So the client with the dried mangoes,

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<v Speaker 1>I remember when she came into my office and she said,

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<v Speaker 1>I cannot keep dried mangoes in my house. If I

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<v Speaker 1>keep them in my house, I will eat every single

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<v Speaker 1>one of them. And my reply was, it's time to

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<v Speaker 1>go shopping for dried mangoes and start having them regularly.

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<v Speaker 1>Another client, and we'll get to kind of how both

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<v Speaker 1>these stories ended up. Another client had these like special cookies.

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<v Speaker 1>They were from like Switzerland or something, and she's like,

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<v Speaker 1>I cannot have just a single cookie. And I was like,

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<v Speaker 1>I promise you that it's possible for you to enjoy

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<v Speaker 1>a single cookie, because she was eating ten fifteen cookies.

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<v Speaker 1>So the point where it doesn't matter what the food is,

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<v Speaker 1>nothing is enjoyable at that level when you're feeling so

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<v Speaker 1>stuffed physically and mentally going through the guilt because of

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<v Speaker 1>you've eaten so much, and um, you're afraid of those

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<v Speaker 1>quote unquote consequences. And she looked at me, she's like, Lisa,

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<v Speaker 1>you don't understand. These are the most special cookies. And

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<v Speaker 1>I'm like, I get it. I've been there too with

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<v Speaker 1>my own, you know, special cookie. And both of them

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<v Speaker 1>we reintroduced into their life in a way that I

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<v Speaker 1>want to encourage anybody listening to do in the same way,

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<v Speaker 1>and I mean weeks months later, both of them said

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<v Speaker 1>the same thing either a the one with the cookie

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<v Speaker 1>was like, wow, I can really enjoy and savor a cookie,

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<v Speaker 1>two cookies, three cookies, whatever, and the other one was like,

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<v Speaker 1>I forget the dried mangoes are in my house and

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<v Speaker 1>the freedom that comes with that. It's not about eating less,

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<v Speaker 1>it's not about not eating it. It's just about not

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<v Speaker 1>being so absorbed with the food that it's all you

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<v Speaker 1>can think about, and when you consume them, they kind

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<v Speaker 1>of take over. My own anecdotal story as well was

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<v Speaker 1>besides for the hummus was chocolate covered almonds. This was

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<v Speaker 1>this food that if I had one chocolate covered amond,

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<v Speaker 1>I would eat all the chocolate covered almonds. And they're

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<v Speaker 1>heavy food. A nut is a calorically dense food that

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<v Speaker 1>and provide us with a lot of energy, and therefore

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<v Speaker 1>eating that in mass amounts is going to leave you

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<v Speaker 1>quite uncomfortable, especially if it's a snack, right, not part

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<v Speaker 1>of my meal. Long story short is I found with

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<v Speaker 1>myself that like two years ago, I remember when we

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<v Speaker 1>were living in d C. I opened up the cabinet

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<v Speaker 1>and I saw the chocolate covered dommonds just sitting there

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<v Speaker 1>and I was like, I forgot that I even had those,

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<v Speaker 1>And I think I wrote a post about it, like

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<v Speaker 1>literally two years ago, and I was like, this is

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<v Speaker 1>what happens when you make room for the quote unquote

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<v Speaker 1>bad foods that you can't be controlled around in your life.

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<v Speaker 1>They simply just become part of your everyday life that

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<v Speaker 1>you sometimes think about, sometimes don't think about. And I

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<v Speaker 1>think that's that's the freedom there. I want to recognize too,

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<v Speaker 1>because Lisa and I've been on both sides of things,

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<v Speaker 1>and now that I'm in recovery, I'm like, I just

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<v Speaker 1>want to scream from the rooftops. Yes there is hope, Like, yes,

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<v Speaker 1>food doesn't have to be on a pedestal. You mentioned

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<v Speaker 1>the word pedestal a few minutes ago, and I think

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<v Speaker 1>that's a great way to put it. Is we elevate

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<v Speaker 1>these foods and make them so amazing that sometimes when

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<v Speaker 1>we bring them back down to reality, they're really not

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<v Speaker 1>as great as we made them out to be. So

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<v Speaker 1>there's that hope too. There's a lot that I have

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<v Speaker 1>allowed myself to have even this last year in recovery,

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<v Speaker 1>where I take a bite of something that I even

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<v Speaker 1>remember for my teenage years being so special that like,

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<v Speaker 1>I denied myself at all the time, And now I

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<v Speaker 1>take a bite and I'm like, oh, oh, I was

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<v Speaker 1>really obsessed with this. These are gross, Like I got

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<v Speaker 1>no satisfaction from this whatsoever. So there's that piece of

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<v Speaker 1>hope there for you. But then also I want to

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<v Speaker 1>recognize that, you know, when Lisa mentioned her post on

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<v Speaker 1>you know, the chocolate covered almonds, old me that wasn't

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<v Speaker 1>in recovery would have seen a post like that and

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<v Speaker 1>been hopeful, yes, but also like, uh, that's so great

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<v Speaker 1>that happened for her, but that could that will never

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<v Speaker 1>happen for me. That just seems so impossible and it

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<v Speaker 1>seems so out of reach. And I want to speak

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<v Speaker 1>to whoever that person is that might be listening to

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<v Speaker 1>Lisa and I talked about this and be like, well,

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<v Speaker 1>this is really great for y'all, but this will never

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<v Speaker 1>happen for me. I'm more damaged, or I have more

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<v Speaker 1>going on, or I just have way more issues than

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<v Speaker 1>you'll ever had. I want you to know I had

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<v Speaker 1>all those same thoughts. So I hope that you hear

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<v Speaker 1>this and you're not discouraged, You're encouraged, and you know

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<v Speaker 1>that we're sharing this so that you know that there

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<v Speaker 1>is there is that hope. I'm glad to hear that

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<v Speaker 1>my approach was was right. I don't know if I

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<v Speaker 1>heard that from somewhere else, and it might not be

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<v Speaker 1>for everybody. I want you to speak to that too

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<v Speaker 1>and how people introduce it, because I am in a

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<v Speaker 1>healthy place where I can live in that as if

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<v Speaker 1>you know, every person is so different that, yeah, what

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<v Speaker 1>works for me might not work for you. But Lisa,

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<v Speaker 1>I'm curious to see your take on that, so I

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<v Speaker 1>want to I want to give you some actionable things

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<v Speaker 1>to do so that you can start bringing those foods

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<v Speaker 1>off of the pedestal and down to what you called

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<v Speaker 1>amy reality. And I also just want to mention that

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<v Speaker 1>your relationship to said food will continue to evolve. And

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<v Speaker 1>I'm in the next evolution of my relationship to chocolate

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<v Speaker 1>covered almonds, where you know, first it was I would

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<v Speaker 1>binge on them, then it was I'd forget about them,

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<v Speaker 1>and now I'm so happy to report that in my

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<v Speaker 1>postpartum experience, the high of my day is from chocolate

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<v Speaker 1>covered almonds. So there isn't a complete neutrality or that

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<v Speaker 1>or like Amy said, where she'd eat a food from

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<v Speaker 1>her past and be like, I don't really like them.

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<v Speaker 1>When I eat these foods, they're the high of my

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<v Speaker 1>day right now in postpartum. They provide me with just

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<v Speaker 1>this sweetness and serotonin, the happy hormones in our brain,

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<v Speaker 1>and it's so cool that I'm able to enjoy them

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<v Speaker 1>and eat them and sometimes more than the amount of

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<v Speaker 1>just a handful, and then I'm still not swarmed with

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<v Speaker 1>that guilt even if I overdo it. So again just

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<v Speaker 1>kind of highlighting here that your relationships to these foods

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<v Speaker 1>will change. The goal is not to eat less, but

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<v Speaker 1>rather to be present to what's going on and really

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<v Speaker 1>break down and understand why these foods are trigger foods

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<v Speaker 1>for them. So getting into the nitty gritty of how

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<v Speaker 1>you can start to break these foods down and knock

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<v Speaker 1>them off that pedestal, so Tippenham. Or one is to

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<v Speaker 1>eat these foods when you're not craving them. And that

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<v Speaker 1>might sound really crazy because you might reserve them for

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<v Speaker 1>that special occasion, whether it's you know, your birthday and

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<v Speaker 1>you're allowed to have it, or Thanksgiving and you're allowed

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<v Speaker 1>to have it, or just when you have that intense craving,

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<v Speaker 1>But going into it with that intense craving is still

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<v Speaker 1>keeping them on a pedestalitais I can't have them now

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<v Speaker 1>unless I really really want them. So eat them when

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<v Speaker 1>you aren't completely craving them thinking about them all the time,

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<v Speaker 1>and which really means introduce them to your daily life.

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<v Speaker 1>The best way to do that Tip number two is

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<v Speaker 1>to add them into your normal meals. So let's say

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<v Speaker 1>a food for me. One of the foods that I

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<v Speaker 1>also struggled with as a trigger food was French fries.

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<v Speaker 1>So I made a point to order French fries with

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<v Speaker 1>my normal meals whether I went to lunch and I

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<v Speaker 1>really wanted a salad, Oh great, can I have a

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<v Speaker 1>side of fries with that too, so that I was

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<v Speaker 1>introducing them and not just eating them on their own,

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<v Speaker 1>which would typically leave to the binge because as I'd

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<v Speaker 1>only eat them at these specified occasions on their own,

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<v Speaker 1>and then therefore they were the problem. So a good

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<v Speaker 1>way to do this is to also pair it with

0:11:08.160 --> 0:11:10.200
<v Speaker 1>a safe food, So a food that you feel really

0:11:10.240 --> 0:11:14.120
<v Speaker 1>comfortable with added onto that plate makes sense. Yeah, I

0:11:14.120 --> 0:11:16.920
<v Speaker 1>love that. The next tip is to avoid eating these

0:11:16.920 --> 0:11:20.760
<v Speaker 1>foods on an empty stomach. So everything tastes better when

0:11:20.800 --> 0:11:23.840
<v Speaker 1>we are hungrier because biologically that's what's keeping us alive.

0:11:24.200 --> 0:11:27.199
<v Speaker 1>The hungrier we are, the more body is asking for fuel,

0:11:27.320 --> 0:11:29.600
<v Speaker 1>and therefore we feel like we can't stop because our

0:11:29.600 --> 0:11:32.160
<v Speaker 1>bodies are trying to get that fuel in as fast

0:11:32.200 --> 0:11:34.480
<v Speaker 1>as it possibly can. That's your body taking care of you,

0:11:34.920 --> 0:11:38.920
<v Speaker 1>but you might misinterpret that as you can't be controlled.

0:11:39.160 --> 0:11:41.320
<v Speaker 1>So a good way to separate that is to not

0:11:41.360 --> 0:11:44.040
<v Speaker 1>eat these foods on an empty stomach. So maybe it's

0:11:44.080 --> 0:11:46.400
<v Speaker 1>again with the meal, or maybe it's an afterthought to

0:11:46.480 --> 0:11:49.320
<v Speaker 1>the meal. And my final tip is to take a

0:11:49.360 --> 0:11:53.040
<v Speaker 1>pause before you eat the food and simply ask yourself

0:11:53.200 --> 0:11:55.679
<v Speaker 1>do I want them? Because I think so often we're

0:11:55.679 --> 0:11:58.280
<v Speaker 1>tangled up. It sounds so simple, I know, but sometimes

0:11:58.320 --> 0:12:01.040
<v Speaker 1>we're so tangled up in the story of it's my birthday,

0:12:01.080 --> 0:12:03.240
<v Speaker 1>I'm allowed to have them, it's Saturday night, this is

0:12:03.280 --> 0:12:05.200
<v Speaker 1>my cheat day, whatever it is, that we just go

0:12:05.400 --> 0:12:08.480
<v Speaker 1>running for it, and those wheels are turning so fast

0:12:08.679 --> 0:12:11.000
<v Speaker 1>that we are shoving the food in our mouth. We're

0:12:11.040 --> 0:12:13.319
<v Speaker 1>not even enjoying it because the guilt train is already

0:12:13.320 --> 0:12:16.040
<v Speaker 1>you know, out the gate, and we haven't even checked

0:12:16.080 --> 0:12:18.160
<v Speaker 1>in to say do I want it in this moment,

0:12:18.400 --> 0:12:20.560
<v Speaker 1>and that answer really might be yes, and it really

0:12:20.640 --> 0:12:23.320
<v Speaker 1>might be no. But taking that pause for a second

0:12:23.520 --> 0:12:26.679
<v Speaker 1>is giving yourself a chance to decide what's going on.

0:12:27.040 --> 0:12:30.240
<v Speaker 1>I think that pausing is so important because for so long,

0:12:30.520 --> 0:12:33.280
<v Speaker 1>so many years, at least for me, I lived in

0:12:33.360 --> 0:12:37.640
<v Speaker 1>such a disconnected state to eating. It was almost like

0:12:37.679 --> 0:12:41.400
<v Speaker 1>a turned into some sort of a zombie or something same.

0:12:41.760 --> 0:12:45.400
<v Speaker 1>But I was present because I was getting the what

0:12:45.559 --> 0:12:48.800
<v Speaker 1>is is it a dopamine hit or in serotonin when

0:12:48.800 --> 0:12:51.160
<v Speaker 1>we eat, especially if it's sugar or carb or fat

0:12:51.200 --> 0:12:54.440
<v Speaker 1>food feel good for our brain? Yeah, so I was,

0:12:54.720 --> 0:12:57.840
<v Speaker 1>especially if I had a planned binge or I was

0:12:57.920 --> 0:12:59.599
<v Speaker 1>in a situation where I knew I was going to

0:12:59.679 --> 0:13:01.360
<v Speaker 1>get to indulging this. I mean, there was a certain

0:13:01.440 --> 0:13:03.880
<v Speaker 1>level of excitement where I was present for a minute

0:13:04.200 --> 0:13:07.440
<v Speaker 1>and I got rewarded. But then it all went out

0:13:07.480 --> 0:13:10.520
<v Speaker 1>the window and I turned into almost Yes, I guess

0:13:10.559 --> 0:13:12.800
<v Speaker 1>we'll describe it as a zombie. I didn't even know

0:13:13.160 --> 0:13:15.040
<v Speaker 1>what I was doing. And now I'm thinking of zombie

0:13:15.040 --> 0:13:16.760
<v Speaker 1>and walking dead, and I'm like, maybe that's not even

0:13:16.800 --> 0:13:18.959
<v Speaker 1>the right analogy, because I think we understand what you

0:13:19.000 --> 0:13:21.200
<v Speaker 1>mean when you're in a trance and you just can't stop.

0:13:21.320 --> 0:13:23.839
<v Speaker 1>But again, like if it feels good, the best thing

0:13:23.840 --> 0:13:26.520
<v Speaker 1>you're gonna want to do is chase that high, and

0:13:26.559 --> 0:13:29.199
<v Speaker 1>that high is going to feel much higher if it's

0:13:29.200 --> 0:13:31.560
<v Speaker 1>on an empty stomach, if you're not allowed to eat

0:13:31.559 --> 0:13:33.319
<v Speaker 1>this food at a certain time, if it's your one

0:13:33.360 --> 0:13:36.080
<v Speaker 1>window to do so. So it's less about you know,

0:13:36.200 --> 0:13:38.280
<v Speaker 1>should I keep this food in the house, Yes, that's

0:13:38.320 --> 0:13:40.760
<v Speaker 1>the answer. It's really about breaking down all your other

0:13:40.840 --> 0:13:44.360
<v Speaker 1>structures and relationships to food, food timing, you know, all

0:13:44.360 --> 0:13:47.880
<v Speaker 1>these different things that play into that situation, and being

0:13:47.880 --> 0:13:49.880
<v Speaker 1>present with your food can be one of the tips

0:13:49.960 --> 0:13:52.559
<v Speaker 1>like that Lisa said, and having gratitude for what you're

0:13:52.559 --> 0:13:54.719
<v Speaker 1>about to take in and take some deep breaths and

0:13:54.960 --> 0:13:57.760
<v Speaker 1>combining all of those tips that you shared, I think

0:13:57.960 --> 0:14:01.480
<v Speaker 1>are super important and help full. And you know we're

0:14:01.480 --> 0:14:05.320
<v Speaker 1>all at different stages, so don't beat yourself up if

0:14:05.400 --> 0:14:07.960
<v Speaker 1>you know you're not quite where you can tackle any

0:14:08.000 --> 0:14:10.000
<v Speaker 1>of those tips just yet, but keep them in your

0:14:10.000 --> 0:14:13.079
<v Speaker 1>back pocket and start testing them out because you never know,

0:14:13.280 --> 0:14:16.040
<v Speaker 1>like when once you give yourself that success at least

0:14:16.040 --> 0:14:18.320
<v Speaker 1>for me, and I could show myself that I could

0:14:18.360 --> 0:14:20.720
<v Speaker 1>do it. I just kept taking that one next right

0:14:20.840 --> 0:14:23.680
<v Speaker 1>step and another next right step. And the last thing

0:14:23.720 --> 0:14:26.000
<v Speaker 1>I just want to add is for many of you,

0:14:26.520 --> 0:14:29.520
<v Speaker 1>when you go and buy that let's use your Oreo example,

0:14:29.680 --> 0:14:31.640
<v Speaker 1>when you bring it home the first time, it's very

0:14:31.680 --> 0:14:35.200
<v Speaker 1>likely that you will quote unquote fail. You will eat

0:14:35.240 --> 0:14:38.160
<v Speaker 1>all of the oreos because that is step one. Step

0:14:38.200 --> 0:14:41.480
<v Speaker 1>one is allowing it into your life after so long

0:14:41.520 --> 0:14:43.560
<v Speaker 1>it not being allowed into your life. I put that

0:14:43.600 --> 0:14:46.400
<v Speaker 1>word fail in quote because it's not a fail. It's

0:14:46.400 --> 0:14:50.120
<v Speaker 1>your first major leap in breaking down the cycle because

0:14:50.200 --> 0:14:52.200
<v Speaker 1>what happens next is going to be different. Yes, you're

0:14:52.200 --> 0:14:54.440
<v Speaker 1>gonna have those daunting thoughts that say, I have to

0:14:54.480 --> 0:14:56.600
<v Speaker 1>go do blah blah blah to burn it off. I

0:14:56.640 --> 0:14:58.560
<v Speaker 1>can't keep the oreos in my house. But then you're

0:14:58.560 --> 0:15:01.200
<v Speaker 1>going to take another pause that to I'm working on

0:15:01.240 --> 0:15:04.000
<v Speaker 1>my relationship to food and this is step one and

0:15:04.000 --> 0:15:06.480
<v Speaker 1>I'm doing the best that I can in this very moment.

0:15:06.800 --> 0:15:09.960
<v Speaker 1>So I don't want to sugarcoat this process. As you

0:15:10.000 --> 0:15:12.200
<v Speaker 1>know you try it and you're there, I want to

0:15:12.280 --> 0:15:15.320
<v Speaker 1>encourage you to continue with the process even if you

0:15:15.400 --> 0:15:18.400
<v Speaker 1>think that you're failing, because what we've coined as a

0:15:18.440 --> 0:15:21.600
<v Speaker 1>fail is not a fail, it's you learning to trust yourself.

0:15:21.920 --> 0:15:25.000
<v Speaker 1>Thank you Lisa for helping with that question and breaking

0:15:25.000 --> 0:15:28.240
<v Speaker 1>down you know, can we keep trigger foods in the house?

0:15:28.360 --> 0:15:30.200
<v Speaker 1>And so hopefully this was helpful to you all. We

0:15:30.240 --> 0:15:33.280
<v Speaker 1>would love to hear from you. We're still taking personal stories.

0:15:33.360 --> 0:15:35.440
<v Speaker 1>If you have one that you think you would like

0:15:35.520 --> 0:15:38.160
<v Speaker 1>to share with our Outweigh family, you can email us

0:15:38.520 --> 0:15:41.880
<v Speaker 1>hello at Outweigh podcast dot com. We'll have that in

0:15:41.920 --> 0:15:44.360
<v Speaker 1>the show notes as well, so you o case you forget,

0:15:44.520 --> 0:15:46.360
<v Speaker 1>you can just click on there send us a note,

0:15:46.480 --> 0:15:48.760
<v Speaker 1>or if you have any topic ideas or a question

0:15:48.840 --> 0:15:51.360
<v Speaker 1>you would like answered, just like I sent that question

0:15:51.360 --> 0:15:53.960
<v Speaker 1>to Lisa, you could send us your questions as well.

0:15:54.040 --> 0:15:56.040
<v Speaker 1>So thanks for joining us and we hope you have

0:15:56.080 --> 0:16:06.080
<v Speaker 1>a great rest of your day.