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Speaker 1: Do you love chocolate? Do you feel like you could

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Speaker 1: even be addicted to it? Well? On today's midweek motivational

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Speaker 1: episode of The Nutrition Couch, we chat all things chocolate

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Speaker 1: and why it tastes so damn good and how you

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Speaker 1: may be able to manage your intake in the future. Hi,

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Speaker 1: I'm Leanne Wort and I'm Czborrow And every week we

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Speaker 1: bringnew The Nutrition Couch, the bi weekly podcast. It gives

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Speaker 1: you up to date on everything that you need to

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Speaker 1: know in the world of nutrition, as well as all

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Speaker 1: delicious things chocolate. Today we found a great new tasting

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Speaker 1: dip that we actually love the nutritionals on and I'm

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Speaker 1: going to share one of my favorite summer salads for

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Speaker 1: you guys. So to kick us off, Susie, I've found

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Speaker 1: a really cool study this week all about chocolate. So

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Speaker 1: it's basically a feel good, fat study on the science

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Speaker 1: behind chocolate. So what researchers were looking at was essentially

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Speaker 1: on the science of why chocolate tastes so good. So

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Speaker 1: basically what they decoded, the scientist de coded was the

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Speaker 1: physical process that takes place when you put chocolate in

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Speaker 1: your mouth. And what the scientists are suggesting is that

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Speaker 1: it's about the fat content. So when you're putting the

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Speaker 1: chocolate in your mouth, that mouth feel and texture which

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Speaker 1: makes chocolate so appealing and why people say, I'm so

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Speaker 1: addicted to chocolate, I need to have it all of

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Speaker 1: the time. It's about the fat content and about the

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Speaker 1: physical texture of what it does. So when chocolate comes

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Speaker 1: in contact with your mouth, it releases a fatty film

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Speaker 1: that coats the tongue and other surfaces in the mouth.

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Speaker 1: And it's because of this feeling or sensation that comes

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Speaker 1: from the release of this fat that apparently makes chocolate

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Speaker 1: taste and feel so good. So basically with the cocoa solids,

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Speaker 1: once they release, they play an important role in terms

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Speaker 1: of like the tactile sensations or what people feel within

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Speaker 1: the mouth. So one of the lead research is in

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Speaker 1: the study, it was quoted to say that the lubrication

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Speaker 1: science behind the mechanism is that it basically gives us

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Speaker 1: some insight into how we could potentially adjust some of

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Speaker 1: these foods in the future. So we want to keep

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Speaker 1: obviously the taste and the mouth feel of the chocolate

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Speaker 1: the same, but how can we play with that from

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Speaker 1: a recipe development, you know, perspective in the future that

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Speaker 1: will actually help to reduce some of the calories. So

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Speaker 1: what she's saying is that we can use that knowledge

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Speaker 1: that this study is provided to make this food taste

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Speaker 1: the same, if not better, and improve the texture, but

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Speaker 1: also improve the health benefits that chocolate may have. So

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Speaker 1: if chocolate has five percent fat or fifty percent fat,

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Speaker 1: it will still form those chocolates in the mouth. And

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Speaker 1: what this really this new study was showing was it's

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Speaker 1: actually about the first part and how that chocolate breaks down.

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Speaker 1: It's about the first part of where the fat lies

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Speaker 1: and the makeup of the chocolate that makes up each

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Speaker 1: stage of the lubrication. So we want to use a

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Speaker 1: lot of chocolate in the initial stages around the coating

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Speaker 1: of the chocolate, but what's inside the middle of the chocolate,

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Speaker 1: the mouthfeel doesn't register as much as what the outer

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Speaker 1: coating of the chocolate. So researchers or manufacturers can actually

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Speaker 1: reduce the high fat content in the middle of the

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Speaker 1: chocolate to overall reduce the bulk of the calories without

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Speaker 1: compromising on the texture and the mouse feeling sensation as

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Speaker 1: long as the high fat content was still on the

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Speaker 1: outside of the chocolate. So I just thought, Susie, it

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Speaker 1: was a really cool little study where potentially food manufacturers

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Speaker 1: can look at playing with the nutritionals of chocolate in

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Speaker 1: the future, and potentially because I know a lot of

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Speaker 1: companies have looked at reducing the sugar content of chocolate.

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Speaker 1: But if we were to perhaps reduce the actual fat

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Speaker 1: content of the chocolate but still keep that beautiful mouthfeel

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Speaker 1: and lubrication, we could actually be onto a winner. I

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Speaker 1: think long term in the future.

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Speaker 2: I think there's certainly something around that act of savoring,

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Speaker 2: which is why when encouraging clients to have a sweet

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Speaker 2: treat or enjoy chocolate, and I hear what's happening with

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Speaker 2: the actual food chemistry of chocolate. But I don't think

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Speaker 2: it's dissimilar to cake, for example, where there's that really

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Speaker 2: rich or even ice cream that's got that mix of

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Speaker 2: sweet ice cream and the fat and all, so perhaps

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Speaker 2: lollies or confectionery in it. There's certainly science to show

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Speaker 2: that when several different areas of the brain light up

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Speaker 2: for that texture in terms of ticking the box on

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Speaker 2: sweet and crunchy and a number of those sort of

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Speaker 2: appealing taste sensations in the mouth, it's easier to over

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Speaker 2: sort of consume those rich foods. I think for me,

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Speaker 2: when it comes to chocolate, it just emphasizes that it's

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Speaker 2: all about quality. And I think when we've had food

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Speaker 2: issues for quite some time, or grown up in a

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Speaker 2: house where kind of treat style food was banned or

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Speaker 2: heavily restricted, you have a scenario that evolves where people

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Speaker 2: will just if it's available or they have permission to

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Speaker 2: eat it, or they might be having a binge because

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Speaker 2: of stress or emotional eating. They're not even tasting the food,

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Speaker 2: they're just eating it because they're allowed, it's available, they're stress,

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Speaker 2: they're having a binge. And the issue with that is

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Speaker 2: that you lose that brain biochemistry and pleasure that comes

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Speaker 2: from eating slowly and savoring that sensation. And that's one

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Speaker 2: of the reasons Leam. One of my favorite chocolate products

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Speaker 2: for my clients who want to enjoy something after dinner

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Speaker 2: is a limp ball, because if you think about a

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Speaker 2: limp ball, it actually takes quite a long time.

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Speaker 1: To eat those layers.

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Speaker 2: If you sort of don't bite it and chew it quickly,

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Speaker 2: that sort of process of sucking down the ball takes

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Speaker 2: quite a lot of time. It really dissolves slowly in

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Speaker 2: the mouth. You've got a lot of richness that comes

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Speaker 2: from the flavor. And for sort of I think a

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Speaker 2: ball's about I want to say it's fifty calories.

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Speaker 1: Is that right?

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Speaker 2: Is limpball fifty calories or is.

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Speaker 1: It a bit more about seventy seventy?

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Speaker 2: So for less than one hundred calories, I think it's

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Speaker 2: something you would say for maximal pleasure for the size

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Speaker 2: versus think back to if you had a Cabri block

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Speaker 2: and you just down to roll two very quickly, that dissolves,

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Speaker 2: particularly if it's filled with sort of lollies or confectionery.

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Speaker 2: So if you're someone who does in joy chocolate or

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Speaker 2: sweet food, I would really encourage you to spend the

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Speaker 2: time really considering what you feel like and what you

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Speaker 2: like the most. One of my favorite things and more teasers,

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Speaker 2: because I find them they take quite a long time

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Speaker 2: to eat because you sort of can break down the

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Speaker 2: soft chocolate and then sort of dissolve the middle. I

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Speaker 2: find that just a few of those with a jar

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Speaker 2: of hot chocolate drink is a very enjoyable process versus

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Speaker 2: just chucking stuff in for the sake of it very

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Speaker 2: quickly and not savoring it. So yeah, if you're someone

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Speaker 2: and you know you go sort of for a Homer

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Speaker 2: style of eating where you just chuck it in so

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Speaker 2: quick and don't even notice, have a practice with a

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Speaker 2: limp ball and just see how long and if you

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Speaker 2: get more enjoyment and pleasure by savoring it. And any

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Speaker 2: of those kind of rich chocolates that have very strong

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Speaker 2: flavor and take a bit longer to eat. I think

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Speaker 2: the other good example we've used before the end of

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Speaker 2: those little Audi miniblocks.

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Speaker 1: I love them.

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Speaker 2: They're over one hundred calories, but they're still pretty good

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Speaker 2: portion control and they're very tasty mix of chocolate, and

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Speaker 2: I think that, yeah, we're really encouraging people to really

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Speaker 2: enjoy what they have.

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Speaker 1: You know.

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Speaker 2: I had a few clients over the holiday period and

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Speaker 2: sort of on their food doors, they were logging things

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Speaker 2: like milkshakes or you know, baked goods, and I was thinking,

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Speaker 2: that is a lot of volume in calories in one meal.

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Speaker 2: I would question how much pleasure was actually achieved from

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Speaker 2: that versus I reckon sometimes if you have a hot

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Speaker 2: cup of tea and a small slice and sit down

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Speaker 2: and enjoy the process rather than I'm allowed to have

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Speaker 2: it and just chucking it in, and I think you

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Speaker 2: just notice how little you need to actually feel satisfied

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Speaker 2: and actually feel in control of your eating rather than

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Speaker 2: just out of control because it's there and throwing it

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Speaker 2: all in mindlessly. So yeah, I found it interesting too,

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Speaker 2: and it doesn't surprise me. And I'd say in general,

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Speaker 2: better quality chocolate is always preferable than just wasting calories

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Speaker 2: on sort of cheaper stuff but doesn't taste as good,

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Speaker 2: and its good quality. Actually, for any parents of kids,

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Speaker 2: you might have noticed the Mister Beasts range has released

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Speaker 2: a block of chocolate. Now, mister Beees is a YouTube star.

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Speaker 2: The only reason I know anything about it is that

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Speaker 2: my little boys are obsessed, and when we were in

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Speaker 2: America earlier this year, they made me go to Walmart

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Speaker 2: and find this mister Bee's chocolate. Crazy And then they've

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Speaker 2: just actually released it in Woolworth and someone had posted it,

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Speaker 2: i think on the kids spot chat and they profiled

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Speaker 2: the ingredients comparing it to Cabri chocolate and it's basically

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Speaker 2: very similar about sort of a higher mix of sugar.

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Speaker 2: But they've got a dark chocolate one and I had

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Speaker 2: some in my bag just left over and I had

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Speaker 2: a bit and it was really rich tasting, and I thought,

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Speaker 2: that's actually quite good because it slows down consumption, Whereas

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Speaker 2: I find when you have very sweet milk chocolate, you

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Speaker 2: eat a lot more of it. So that's another thing

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Speaker 2: over time, if you know you over eat that food,

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Speaker 2: going for a darker one that you eat more slowly

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Speaker 2: is another good way to savor it a bit more

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Speaker 2: and control your intate rather than filing out of control

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Speaker 2: with it.

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Speaker 1: Because typically it's got a higher mass of cocoa butter,

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Speaker 1: so it's a high fat content, which again for that

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Speaker 1: mouth feel and that pleasure and that satisfaction, it can

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Speaker 1: be a lot better. And also the thing with linballs

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Speaker 1: is I find they're very easy to savor and eat

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Speaker 1: mindfully because they're so damn expensive that it's very hard

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Speaker 1: to eat the entire container of limpballs because you feel

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Speaker 1: so guilty because you're like twenty bucks a pop. So

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Speaker 1: a very good chocolate to eat very mindfully. Because they're so.

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Speaker 2: Expensive, you couldn't eat more than what two or three

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Speaker 2: limb balls without feeling sick.

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Speaker 1: Surely, like they are rich, they're beautiful to enjoy and

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Speaker 1: really eat mindfully.

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Speaker 2: Yeah, like one you might have one two, but like three,

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Speaker 2: I'd be thinking, oh, that's that's a lot. So yeah,

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Speaker 2: and that's getting onto a meal size. So certainly one

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Speaker 2: or two is maximum recommended portion al rightly, am, Well,

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Speaker 2: I'm excited today because if anyone who likes to platter

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Speaker 2: as I do, you will know that my eternal issue

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Speaker 2: is trying to find dips that are healthy, because when

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Speaker 2: you do a platter, colorful dips make or break a platter,

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Speaker 2: and so many of them are just really high fat,

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Speaker 2: whether they're based on cream, cheese or just oil, and

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Speaker 2: it's so sad if you look at the ingredient. Listen,

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Speaker 2: I've done a review on this for nine honey, if

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Speaker 2: you want to look it up. There's so few that

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Speaker 2: are actually what i'd call a healthy dip, and people

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Speaker 2: always thinking.

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Speaker 1: Oh, homss is healthy. Well, it's hard.

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Speaker 2: To find a really healthy homss. A lot of them

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Speaker 2: are still based on vegetable oil and they're really high

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Speaker 2: calorie but leanne I found.

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Speaker 1: A good one. Now.

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Speaker 2: I don't know if this range is actually reformulated in general,

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Speaker 2: or it's just an anomaly, or they've purposely gone out

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Speaker 2: and reformulated to be better quality, but I'm a big fan,

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Speaker 2: so the one. There's a few of them actually that

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Speaker 2: are veggie based, but this is my favorite at the moment.

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Speaker 2: So it's the Yumi's range of dips, which have been

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Speaker 2: around forever, often on sale for two for seven at

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Speaker 2: the supermarkets. They'redairy and gluten free, and there's heaps of them.

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Speaker 2: There's about twenty different varieties, but I've just stumbled across

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Speaker 2: this one, which is the Mediterranean Vegetable, and it's got

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Speaker 2: a veggie base, like more than fifty percent. So it's

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Speaker 2: thirty one percent red caps given twenty two percent eight plant,

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Speaker 2: followed by canola oil, and then fifteen percent zucchini. So

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Speaker 2: it's actually, what is that, like sixty five percent vegetable,

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Speaker 2: which is unheard of, like unheard of. And even better,

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Speaker 2: it tastes really good, because that's the other thing, isn't it.

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Speaker 2: You know, it's fine if they're healthy, but if they

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Speaker 2: don't taste amazing, you're sort of not encouraged to buy it.

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Speaker 2: You know. I was a fan of the Egyptian beettroot

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Speaker 2: of Chris's dips, but it's not amazing, Like it's pretty

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Speaker 2: pretty plain. You can see it's not as indulgent as

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Speaker 2: a regular deep and that's the same for I guess

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Speaker 2: to zeki and salsa. You know, they're just not the same,

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Speaker 2: whereas this tastes like a dip and it's delicious, and

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Speaker 2: it's like sixty percent vegetable, so it's outstanding formulation. So

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Speaker 2: they're really in my good books. I can't find it

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Speaker 2: at Willies. I can only find it at Coals, and

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Speaker 2: I've been using it for all my shoots at the moment,

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Speaker 2: so I'm very cross that. Just running through the ingredients,

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Speaker 2: so canola oil is a keni fifteen percent egg, tomato powder,

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Speaker 2: olive oil, sugar, onion, salt, garlic, carrot food acid, which

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Speaker 2: is just to keep it from going from those vegetables

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Speaker 2: turning parsi, oregano, pepper preservative, mustard, vegetable gum. Their list

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Speaker 2: is pretty clean. You couldn't have vegetable product without a

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Speaker 2: bit of preservative because they'd basically go off nutritionally. Though

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Speaker 2: one hundred grams, which is huge, like one hundred grams

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Speaker 2: half the container. You know, you certainly wouldn't encouraging people

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Speaker 2: to have more than a couple of tablespoons as one

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Speaker 2: hundred and sixty nine cow per tablespoon thirty four cow

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Speaker 2: and little protein fat eleven grams. So regular dips range

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Speaker 2: between twenty five thirty even up to fifty percent fat,

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Speaker 2: so this one is really quite low at eleven percent,

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Speaker 2: and they're saturated, very low, so low saturated fat, bit

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Speaker 2: of carbs, but nothing to be concerned about, a bit

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Speaker 2: of sodium, nothing to be concerned about. But yeah, it'll

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Speaker 2: be the top dip on my platters this season. And

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Speaker 2: I do also think that eggplant one is not dissimilar,

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Speaker 2: but eggplant can be a bit polarizingly and not everyone

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Speaker 2: loves it, but this one I can guarantee taste as

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Speaker 2: good as a regular dip, and you get a whole

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Speaker 2: lot of veggies and just five stars from me. I'm

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Speaker 2: really excited to have found it, because yeah, it's hard

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Speaker 2: to find a healthy, healthier dip for platters.

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Speaker 1: I love it. I'm off to cause I'm going to

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Speaker 1: get some this afternoon. And I also love that it's

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Speaker 1: really appropriate for our allergy friendly families as well. So

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Speaker 1: it's dairy free, it's gluten free, and it's perfect from

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Speaker 1: an allergy perspective. The only one you need to watch

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Speaker 1: there is egg so Sadly, if you have egg allergy,

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Speaker 1: it's a no go. But anything else it's pretty good.

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Speaker 1: It's basically, as she said, Zusi, a couple of herbs,

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Speaker 1: a little bit of old oil, egg, and some vegetables.

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Speaker 1: So it gets a big thumbs up from us. It

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Speaker 1: does all righty well. Moving on to the last segment,

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Speaker 1: our recipe of the week, it is salad season, so

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Speaker 1: I'm going to share my favorite Vietnamese rice noodle salad

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Speaker 1: with a little bit of chicken to boost the protein

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Speaker 1: and help us metabolically. So, as Zuzzi said, a nice

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Speaker 1: balance salad has a big carbs, has a bit of fat,

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Speaker 1: and has some protein as well. So I like to

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Speaker 1: marinate the chicken because I find that plain chicken in

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Speaker 1: a salad can be sometimes a little bit boring. So

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Speaker 1: for the salad, I also like to meal prep things.

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Speaker 1: So with this salad with a few of the components,

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Speaker 1: if I'm meal prepping it, I'll keep the components separate.

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Speaker 1: I'll keep my chicken and my noodles separate. Particularly if

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Speaker 1: my chicken's marinated, I'll actually put my noodles in a

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Speaker 1: separate box. If the chicken's plane, I'll put the chicken

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Speaker 1: in a noodle together. Then I'll put the dressing separately

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Speaker 1: as well. Then I'll put all the salad separately as well.

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Speaker 1: So coals have these graye salad containers that have like

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Speaker 1: separate compartments within them. It's in the one container, but

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Speaker 1: you can separate out the dressing, the protein, and the

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Speaker 1: vegetables as well, because if you were just to whack

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Speaker 1: it all and mix it all together, it'll goes soggy

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Speaker 1: in an hour or so, and if you're gonna go

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Speaker 1: eat that two or three days later, it's not very nice.

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Speaker 1: So definitely when you're making this, if you're making it

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Speaker 1: for a couple of serfs, freeze sell full lunches, or

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Speaker 1: for dinners, I would recommend keeping each component separate. So

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Speaker 1: I like to marinate the chicken. I've got four hundred

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Speaker 1: grams of chicken breast across the four servings. I've got

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Speaker 1: a couple of clothes of garlic, a good squeeze of lime,

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Speaker 1: one or two tablespoons of fish sauce, and about one

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Speaker 1: tablespoon of soy sauce as well. So you marinate that,

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Speaker 1: leave it at least half an hour, if not overnight,

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Speaker 1: and then you'd cook that just in a pan, little

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Speaker 1: spray of olive oil, and then cook that up till

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Speaker 1: it's nice and you know, crispy or brown, and cook through.

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Speaker 1: And then a good Vietnamese salad is all about the sauce.

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Speaker 1: So this is a you're gonna kill me in pronouncing

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Speaker 1: the SUSI I think it's non charm sauce. Well, that's

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Speaker 1: really bad. Anyway, It's a really delicious sauce. It's got

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Speaker 1: three close of like a squeeze of lime juice, thirty

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Speaker 1: meals of rice vinegar, about two tablespoons of fish sauce,

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Speaker 1: a small teaspoon or tablespoon of just normal white sugar,

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Speaker 1: a little bit of chopped red chili, like if you

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Speaker 1: don't like spice, definitely take the seeds out and use

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Speaker 1: the bigger chilies versus the very small ones are very spicy.

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Speaker 1: If you make it for the kids, I would leave

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Speaker 1: the chili out altogether unless they like spice. And about

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Speaker 1: one hundred and twenty mils of cold water just to

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Speaker 1: make up the volume in that sauce. And that source

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Speaker 1: goes across the four servings and then into each bowl.

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Speaker 1: Of course, we want to start with a great base

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Speaker 1: of salad. So I would do about eight cups of

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Speaker 1: lettuce or any sort of salad base, you know, mixed leaves,

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Speaker 1: baby spinach, k or whatever you like. They're large continental

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Speaker 1: cucumb but four carrots, and you're gonna slice really really

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Speaker 1: thinly the carrot and the cucumber, and then a big

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Speaker 1: handful on top of each bowl of fresh bean scratch,

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Speaker 1: which adds a beautiful crunch to the salad. And then

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Speaker 1: you're gonna use some rice vermicalae noodles. So, depending on

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Speaker 1: what your requirements are in terms of a car perspective,

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Speaker 1: anywhere between kind of I'd say probably one hundred and

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Speaker 1: fifty grams of noodles up to about two hundred and

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Speaker 1: fifty grams of noodles, depending on what your requirements are

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Speaker 1: and how much car you'd like in that meat. So

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Speaker 1: essentially you've got the noodles as the carb you've put.

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Speaker 1: The chicken is the protein. There's not a whole lot

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Speaker 1: of healthy fat that goes into a Vietnamese salad, but

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Speaker 1: a lot of people will use a bit of oil

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Speaker 1: in the cooking of the chicken. I like to put

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Speaker 1: a little bit of a sprinkle of peanuts on top,

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Speaker 1: so that's kind of again adds to the crunch factor

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Speaker 1: and adds a little bit of beautiful and healthy fats

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Speaker 1: to it as well. You could also use those deep

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Speaker 1: fried shalots. That's another option that goes really well with

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Speaker 1: some of these more Asian type quissines as well. So

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Speaker 1: we will pop that recipe on the Nutrition Couch page.

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Speaker 1: But it's pretty simple. You marina, you chicken, then you

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Speaker 1: cook it up, You pour your boiling water over your ricenerles,

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Speaker 1: divide it into your bowls, and then you just chop

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Speaker 1: all of your salad ingredients, pop it into your bowls,

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Speaker 1: mix together the sauce, and pour it over only when

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Speaker 1: you're ready to eat it. You don't pour it over

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Speaker 1: early or as I said, it'll go a bit soggy.

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Speaker 1: So that is my favorite summer Vietnamese salad, susy.

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Speaker 2: And I think it just ticks the box with salads.

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Speaker 2: I'm always trying to put one little tasty ingredient in

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Speaker 2: there because I think that transforms the salad from being

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Speaker 2: perceived as a boring healthy addition. You know, some of

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Speaker 2: my ghostoos, as I've said, for whether it's the goats cheese,

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Speaker 2: whether it's the roasted broad beans, whether it's some different seeds.

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Speaker 2: You know, I just did a salad the other day

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Speaker 2: and all they did was get some pecan nuts and

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Speaker 2: I got a bit of honey and drizzled it over

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Speaker 2: and baked them, and I kept them in the fridge

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Speaker 2: so they were crunchy, and then I added them to

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Speaker 2: a salad and it transformed a rocket paar and parmesan

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Speaker 2: from just being pretty dull to like delicious. So I think,

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Speaker 2: always think of what's that little thing I can add,

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Speaker 2: even if it is a bit of fat to make

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Speaker 2: a salad delicious. The other thing I sometimes do is

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Speaker 2: a bit gross.

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Speaker 1: But you know those baked chips, like veggie chips. No,

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Speaker 1: they're like chips, but they the baked things. Yeah, yeah, they're.

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Speaker 2: Quite expensive now, but in that day they used to

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Speaker 2: be cheap. And I like salt and vinegar. So sometimes

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Speaker 2: I just get a handful of those and crunch them

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Speaker 2: into a salad and it's like delicious, Like it transforms

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Speaker 2: a boring salad into something very tasty. So I think,

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Speaker 2: don't be scared to see snuppy salads. You'll eat more

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Speaker 2: of them. And for that little bit of extra fat

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Speaker 2: and calories, you eat a lot more salad, So yeah,

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Speaker 2: i'd swil like the Vitnamese one because you can add

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Speaker 2: those crunchy kind of noodle things and they're as I said,

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Speaker 2: just transform it from being boring to really delicious. And

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Speaker 2: Americans do that very well. But they also have a

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Speaker 2: lot of fat, so we've got to find you.

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Speaker 1: That absolutely all right, all things salad here in the

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Speaker 1: nutrition catch. So that brings us to the end of

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Speaker 1: today's potty. We wanted to say you listened to this

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Speaker 1: potty when we've uploaded it, You've just missed out on

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Speaker 1: our live webinars, but we would love you to go

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Speaker 1: and listen to the recording we've got too available. It's

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Speaker 1: why weight pardon the pum and huck your hormone so

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Speaker 1: you can listen anywhere in the world from your home.

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Speaker 1: We did live Q and A's afterwards we answered everybody's questions.

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Speaker 1: They were fabulous. We had lots of attendees and lots

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Speaker 1: of people tuning in and ask you some great questions.

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00:18:35,880 --> 00:18:38,359
Speaker 1: If you've got questions, if you need assistance or help

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00:18:38,560 --> 00:18:41,200
Speaker 1: with your way to with your hormone or health, absolutely

405
00:18:41,240 --> 00:18:44,320
Speaker 1: tune into our They were live webinars, but then our

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00:18:44,320 --> 00:18:47,080
Speaker 1: pre recorded webinars that anybody can purchase all around the world.

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00:18:47,119 --> 00:18:50,159
Speaker 1: They're available on our website, the nutritioncouch dot com. And

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Speaker 1: we will catch you guys in next Sunday's episode.

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Speaker 2: See you Sunday,