Holiday Bites

Alright guys and gals...it's that time of the year, yet again.  Time to bust out 'Joey's Thanksgiving Day pants' and step up to the trough of gluttony.  You may be one of the people who often claims, "I'll resolve to do better next year, but for now give me that pie/cake/donut/cocktail/extra gravy/mile high mashed potatoes!!!!"  Any of this sound familiar?

Honey, I'm not judging.  I'm exposing the mentality that we all have, or had.  It's the Holiday Season, so whoop dee do and pack on the pounds!

What this leads to is some serious regret.  If you limit your Holiday 'sins' to two days (Thanksgiving and Christmas days) you'll probaby be ok.  But for most of us, this is our 'get out of jail free' card and we like to play it for two solid months.

Peppermint mocha?  Don't mind if I do!!!  Holiday themed hostess cupcakes?  I mean, HELLO they only come around ONCE a year.  Cocktail parties every weekend?  CHEERS!!!  And can we get a great big HIP HIP HOORAY for fudge covered double stuffed oreos?  We're a Hershey's kiss away from fat pants.

You're not alone!  In fact, you're in a crowded sea of foodies.  Everybody wants to sell you some type of pill, weight loss secret or miracle cure for over indulgence.  ESPECIALLY this time of the year.  It's crazy...CRAZY!!!

Follow these savvy foodie principles now and throughout the new year...trust me they'll save you ;)

• Pack your breakfast with a healthy dose of protein - This helps to keep us feeling fuller longer.  Less temptation for a "brunchy" (the time between breakfast and lunch) snack.  It also helps to stabilize blood sugar levels and we won't feel 'starving' afterwards.
• The first bite is the sweetest - We all love a tempting sweet something.  Have a bite or two and then be done with it.  Seriously, the rest of it is just fat and calories decorated in Holiday tinsel.  
• Rev up your metabolism - Sorry to any gym phobics, but you've gotta get to a gym and pump some iron, do some push-ups and make your fat cry (i.e., SWEAT).  By getting a circuit program together and minimizing rest periods to no more than 30 seconds...you'll spike your metabolism and not your punch! But don't think once is enough, you've got to be committed to feeling the burn at least 3 times a week in order to let your metabolism do some butt kicking while you're at rest.
• Close your kitchen early - Eat your calories EARLY and don't open the fridge again after 5 or 6pm.  I know, you may feel like a blue hair at Denny's, but they've got it right.  Our metabolism slows to a crawl at night so it's super important to splurge early and stop late.
• Question your hunger - Before indulging simply ask yourself, "Do I really want this?"  Stop the mindless eating dead in its' tracks!!
• Don't leave the table until your veggies are gone - Start with your veggies first! Give yourself a generous helping.  Watch for one's covered in butter.  Stray away from anything with a cheesy topping, too.  No silly, green bean casseroles don't cover it.  If you know your host/ess won't have organic veggies at the party, bring your own!  You might be THAT savvy foodie, but you'll fill up on yummy nutrion instead of fat laden dead veggies.  
• GoodWill your fat pants - This will keep you honest.  If you usually reach for your sized up, elastic waist band pants during the Holiday season...get rid of them.  Let your skinny jeans be the ONLY pants you'll wear this season.
• Be cool with hunger - I'm not suggesting you starve yourself...quite the opposite.  But trust that during this revolution, you may find yourself less stuffed.  It's all good.  
• Grab a glass of water - When you feel hungry.  9 times out of 10 we're just dehydrated and not  hungry.
• Save yourself - Set up a cheat meal!  Reward yourself and prioritize your calories.  If french fries are your weakness, indulge once.  Get your fix and then move on.  
• Be nutty - Grab unsalted almonds, walnuts or pistachio's to get a serious fix.  Break up with peanuts...not a healthy nut.
• Education is power - Read your labels and ask yourself if you're even eating real food!
• Pump up the playlist - Christmas music may not be your thing, so make a gym playlist.  Pepper it with energy boosting jams so you can get your sweat on.

And finally...stay away from ANYTHING with the words 'Limited Edition Holiday' to help you gain perspective.  Just dressed up processed CRAP!


Put your armor on and don't be one of the mindless Holiday foodies, it'll be the best present you give to yourself...HEALTH!

Not so 'super' market

We all need to eat.  We all need to get food in order to do so.  We pop in our car (or on a bike) and head off to the grocery store to get some good eats.

What awaits us is beautifully lined shelves stocked full of our favorite treats.  Bright colors, cool temps, wide aisles and more selections than there are women for Tom Cruise to choose from.  It's all designed to be appealing and trigger impulse purchases.

Do you know there are research and design teams whose sole purpose is to get us to buy their product, regardless of its' potential toxicity?  Companies who make their bread and butter from the average shopper don't give a rat's ass about what they are peddling.  They just want us to BUY, BUY, BUY, so they keep their job.

If you're a savvy shopper, you'll pick up on their ploys and put their product back where it belongs.  Well, ok...so it probably belongs in the trash, but seeing as how most grocery stores aren't keen on  shoppers throwing their goods in the trash...just refrain from buying their trash and put the item back where you found it.

As a savvy foodie (and savvy shopper) I have started looking at most grocery store food as nothing more than child's play.  Would I eat the play-doh french fries...um no, well why should I eat the real french fries?  They are equally nutritional.  Ever think of it like that?

The next time the donut box gets passed around at the office, try seeing the contents for what they are...fake food.  Feel like splurging on a sweet roll with your coffee?  Think again!  It's nothing more than disease, fat, high blood sugar, artery clogging causing crap.  It ain't food!  Most 'super'markets peddle fake food!  What's so super about that?

And don't think by shopping at Whole Foods you'll be as safe as a little kitten.  You still have to put your thinking cap on and discern the crap from the food.  My cap comes in the shape of education.  There are certain guidelines I follow when I'm shopping.   I always flip the item over and read the label.

LOOK FOR - 

• ORGANIC
• GMO - free (Genetically Modified Organism)
• 'Meat that is organic and no antibiotics and/or raised without antibiotics' (Prevention Magazine, November 2012, pg. 16)
• Very short ingredient list
• Coconut oil is a safe oil
• Short shelf life

AVOID - 

• Put item back on shelf if the ingredients read like a novel
• If I see the words 'soy' ANYTHING listed it automatically goes back on the shelf
• Avoid pretty much ALL oils (Safflower, Sunflower, Vegetable, Canola, even Olive)
• Drop item immediately if you see the word 'corn' in any form - usually it'll read 'corn syrup'
• Shop the outside aisles - produce is safe, meat and some dairy
• If something says it's 'low-fat/no-fat' this is an automatic NO-NO.  This will alter your metabolism and the sugar is most likely amped up to make up for the lack of taste.
• Watch out for trick words like "low fat", "no fat", "all natural", "healthy" - 'this will only tell you that no artificial colors or flavors have been added.  
• Don't trust 'anti-biotic free' or 'anti-biotic residues' - these are not USDA-approved terms for meat and should raise a red flag' (Prevention Magazine, November 2012, pg. 16)

Any questions, additions or comments....please share!

Eatin' trash

I attended a nutrion workshop the other night.  I'm not being endorsed or anything, but the name of the program is Genesis Transformation.  The main idea is simple...eat real food.  The program also suggests drinking a gallon of water each and every day.  Skip alcohol (if weight loss is your aim) and try to quit your addiction to sugar.  They also touted the old belief of 'eat less, move more' is indeed passe.  We need to eat more REAL FOOD and always be sure to make exercise a part of our norm.  The instructor provided an hour and half pitch basically telling the group to enjoy NON-PROCESSED food.  To me, this is a no brainer.  I was happy to realize this program was not gimmicky, there was no 'buy this and you'll lose weight' sell and their bottom line "healthy eating will naturally lead to weight loss".  WOO-FRIGGIN-HOO!  And NO DUH!

I was held up on the dropping of the vino part.  I love my wine and dark chocolate and I'm not sure I will be able to part with these loves of my life.  Just as I desperately held on to the belief these two things are vital to my happiness, there was a woman in the group who was very resistant to the idea of foregoing her beloved sandwich. She asked the instructor if she actually meant that with this program bread was a giant 'no-no'.  The instructor reassured her it was difficult for her to give it up as well, but once she was able to drop the bread her weight dropped, too.  This woman dragged on the bread debate, for what seemed to be awkwardly too long, and even said, "I don't eat any other processed food but I need my sandwich for lunch at work."  I wanted to take this woman aside and ask her what she was actually putting on her sacred bread.  Last time I checked, bread was nothing more than a vehicle used to transport cured (code for sugar) processed meat into the body.

Check out the label of any bread found in your typical grocery store...fresh from the bakery or taking up an extended stay on the shelf.  PROCESSED TRASH!  That's all it is.  And don't even get me started on deli meat.  I made it a rule to fore go my former lover, turkey breast sandwich.  I know, it's super hard.  I wish I didn't know what I knew because then I might be able to eat like a foodie.  But folks, I'm a savvy foodie and it's impossible for me to stick my head in the sand and pretend that all food is good for us.  I used to believe, hand to God, if the grocery store sold it then it was ok.  I also sincerely thought that if it was super bad, the kind clerk would tell me I was purchasing poison.

Yeah...not so much.  Even the FDA doesn't have our best interest.  Food, for the most part, is manufactured.  The goal of the grocer and food producers is to keep their pockets lined with cold hard cash.  Our country is among the fattest in the world and there's a good reason for it.  We tend to believe there's a quick and easy method for everything.  When we hit our bumps, we take another route.  For me, it took over 365 days to start seeing a change in my body composition.  But with a beautiful blend of being a savvy foodie and a personal trainer in the making...I am seeing the results I craved.

You cannot stick your head in the sand and shove the sandwich in your mouth and expect things to change.  Life is hard.  Working out can suck.  There is information overload when it comes to diets.  Throw it all in the trash and EAT REAL FOOD.  That's the key.  Low fat, no fat, low calorie, no calorie, all natural, healthy...just words.  Words the greedy food manufactures use to get us to buy their crap and think we're 'eating well'.  Spin it 'round and READ LABELS!  Find out what exactly you're putting into your magnificent body.  Judge for yourself and trust no one.  Most of the stuff out there, ready for 'consumption' should be labeled....TRASH.  Why put trash into your body?

Don't worry my little savvy readers.  There is hope.  Just think outside the box and say it with me...EAT REAL FOOD.  The diet industry is a billion dollar one and you want to know why, because we hide from the truth.  There's no easy way out.  There's no pill.  There's no diet.  It's just eating natural food the good Lord provided.  Fruits and veggies.  Make those your main courses and you'll start seeing a difference.  It's all good.

Find Your Power

I absolutely LOVE this video!  Watch the passer by's reactions to some of the yogi's.  I was cracking up.

There have been times in my life when I have felt like the 'crazy' yoga person standing on their head in the middle of the street, more times than I care to mention.  Being savvy about food and fitness can, in some settings, make 'ya feel like a fish swimmin' up stream.

My motto - get out of your own way and just do your thing, no matter who's watching.

This video, put out by Lifetime Fitness, is awesome!

Picky, picky

Happy Summer!!  As we shed our winter layers, some of us may be a little shocked to see there's more of us to love than we thought.  It's hot outside and we will want to keep as cool as cucumbers this season.  What this means is our thighs/arms/tummies/legs will surely want to get out in the sun, be it in the form of a swim suit, shorts and t-shirts or tanks.  Most of us have areas we'd rather not reveal and secretly beat ourselves up for not getting toned up in time.  There's still hope!  

This is the first summer, since I was a kid, I've worn shorts without hesitation.  I used to HATE the way my legs looked and thought shorts were as flattering as a burlap sack.  My upper arms were not toned, either, and therefore I was a huge fan of 3/4 length sleeves.  While I'm not tooting my horn and suggesting I look perfect, I can safely tell you I look a whole lot better than I did last summer.

Wanna know my secret?  I'm picky!!  I am a savvy foodie and when it comes to Summer fare, or any seasonal dish, I pick what I want and pass on what I can do without.  Right now I'll bet your calendars are getting loaded up with graduation partites, weddings, barbeque's and just any excuse to be out with friends and EAT (what else?!).  It's ironic, we're supposed to take off the layers just as we really pack on the calories.  But you don't have to.  

Lets take a typical American Summer fav - cheeseburgers and french fries.  You can eat it, but just pick the meat and skip the potatoes.  Don't eat the bun and maybe go without the cheese.  If there's beer on tap and you want to indulge, realize you're having some serious calories with your meal and maybe just grab one cold one and pace yourself.  Enjoy your food, with time.  There's no race happening, so enjoy your food and chances are if you don't wolf it down...your brain will catch up with your stomach and you'll be full before you know it and therefore eat fewer calories.

Now if you don't dine on swine (or other fatty meat options) be careful if carbs are your thing.  Just say to yourself, as you saddle up to the buffet line, "What do I really want and what can I skip?"  At first this may seem hard to do, but try it a few times and it'll become second nature to 'ya!

Another tip - education!  There's a great app called 'My Fitness Pal'.  It's also a website which I've included here.  Fitness Pal Nutrition facts page  They offer a nutrition fact page and if you only knew how many calories were in a beer (for example) you may think twice before throwing them back.  Or if you knew how offensive those pesky french fries can be, you may only grab one or two, at most.  Just arm yourself with education and watch how it transforms your waistline.  

Be picky and see what happens!!!  

In your light

                 *I found this video on YouTube and I cannot help but SMILE :-)

I recently read an article in Prevention Magazine regarding, what else...hurdles in weight loss.  The article pointed out common pitfalls we may find ourselves in when we just can't lose those last pesky pounds.  One of the ideas they highlighted was the 'birds of a feather' theory.

Meaning, folks who are trying to lose weight need to be mindful of the company they keep.  If you're going out to eat with a preferred friend and they do not have the same weight issues or they frankly don't give a damn...they may be subconsciously or consciously affecting you.  You may have heard people say to you, as you try to stand your ground, "You have been doing so good, just splurge!" or "Lets just eat whatever we want...chili cheese fries work for you?".

You don't want to be anti-social or isolate yourself, so it's very savvy to be prepared for comments like these.  Stick to your guns and tell that person it's not your 'cheat day' and hopefully they will understand.  There's a fine line between being a savvy foodie and a foodie snob.  Practice some will power and tell that person they can have whatever they want because you're not trying to lose their weight, just your own.  You don't have to get all self-righteous on them, just simply order something you know isn't going to stunt your weight loss progress.

If going out to eat is just too tempting, find alternate activities.  I know this may be easier said than done...our culture centers around food and cocktails.  Want to go out for some broccoli?  Stop over and I'll not cook.  Sounds funny, right?

Perhaps phone/text a friend who is a positive influence.  Get all food geeky and talk about what you've found to work.  I once got a friend turned on to Kale simply because we were talking about it over dinner!  I'm a savvy foodie, so usually my topics of conversation are centered around tips and tricks I've learned ;-)

It's not easy, but you're quite savvy so I trust you'll think of something.  Get in the savvy light and that is all you'll need.

*The song 'In Your Light' is one of my favorites.  Every time it comes on my iPod I just cannot help but be in a good mood.  I hope you enjoy!

Gimme a break!

Remember being in school as a kiddo, what was the best part?  For me, it was recess.  A time which allowed me to do what I wanted.  This usually involved talking to my friends and playing.   It was the best part of the day because I was able to decide what I wanted to do.  

Fast forward to being a working stiff, recess looks more like a lunch break.  The only time of the day, for some, when you are in charge of your activities and not the boss.  Is it any wonder when we have some free time we do not want to 'eat right' and 'exercise'...we like breaks!  For most of us, it's completely natural.  But if you're anything like my savvy hubby,  breaks only happen when he goes to sleep.  We're terribly opposite in this regard.  I like free time.

So when we get our free time - what do we do?  If we're not used to being savvy foodies or if the word 'exercise' is seldom uttered, guess what...it's going to suck changing our patterns.  If free time is spent doing nothing, eating without caution or just veggin' on the couch lets shake things up, shall we?  

How long will it take, you may be asking.  Most experts believe it takes roughly thirty days to break a habit and adapt a new one.  THIRTY DAYS...doesn't that sound ridiculous?  My attention span barely lasts thirty minutes.  How in the world am I supposed to give myself a month to get rid of my old ways?  Calm down and keep reading ;)

I have the answer, but it's going to cost 'ya.  You can make your checks out to 'savvy foodies' and mail them to, KIDDING!!!  The cost is perseverance!  That's it!  You will have to wrestle with your ego and challenge your body and mind.

Here are a few tips:

- Knowing me, knowing you.  Hi, I'm Amy.  Well nice to meet you, Amy, I'm Amy.  Sounds corny, right? Well I've had 33 years to get to know myself and guess what...I'm still learning my patterns.  What I do know is I'm a morning person.  I work out in the morning and at night I crash and burn. So if I don't go to the gym in the morning, it won't happen.  Working out at night is NOT an option.  Perhaps, you're a night owl and working out after work pumps you up.  Getting to know when you are able to best perform is half the battle. 

- Add before you subtract.  Being a savvy foodie takes effort.  It also takes simple arithmetic.  Before I take something out of my diet, I must put a healthy and satisfactory substitution in so I won't feel deprived.  Deprivation is the key to failure.  Don't let it happen.

- Make your body happy.  If you love to dance, go to classes that allow you to shake what your mamma gave you.  If you consider a workout to be complete only if you sweat your brains out, try a boot camp class.  Maybe you like to compete, find a running group to motivate and inspire you.  If you like going for a dip in the pool, don't judge water aerobics until you shake it under water.  Try different forms of exercise to see what your body responds to.  

This is my favorite -  

- Get comfy.  I live in yoga pants.  They are the most ridiculously comfortable pants in the world.  I also swear by LuLu Lemon.  The prices are nuts, but I live in their clothes. Once I'm in my work out gear, I'm more apt to exercise.  I also swear by my Brooks sneaks, so anytime I've got them on I never sit down.

- Eliminate pressure.  For goodness sake, it's a marathon not a sprint.  Accept there will be days when, quite frankly, you won't feel like going for a jog/walk/bike ride, whatever.  You're only human.  Just make sure you get back on your horse.  

- Read Savvy Foodies.  Keep reading for ideas, tips and tricks.

- Watch the pounds fly.  Best part of switching things up, you are on your way to health!  Best part, period.  Once you've committed to changing your old unhealthy ways, positive things will happen.  It's not going to happen over night, I can promise you.  But once it becomes habit, it's going to be so rewarding.

These are just a few tips that I have found helpful.  It has taken me a year of dedication in order to get to a spot where I'm pleased with my results.  It's not always easy, but it's only my health.  No big deal, again I kid.  If you don't have your health, what do you have?  So next time you have some free time, what will you do?

What to do when it hits the fan?

Today my sh*t hit the fan.  I usually have (relatively) easy going days and I'm not bogged down in crap...thank you Jesus.  Today, however, was an exception.  And no, it's not PMS related...I'll just squash that notion right now.

I realized, despite my 'do-good' intentions some people are just plain evil.  In my everyday life, I'm a social worker.  I thought I finally found a path that would allow me to help people share my passion for healthy living.  What I got caught up in are a bunch of legal road blocks.  For all of the wonderful people out there who need my help, I'm letting the few b*stards get me down.  Hopefully my funk will be just for one day.  I need to keep my chin up and press onwards.

But I had a funny thought come into my head - what to do when upset?  My immediate thought was to give up all my hard work and question everything.  Adopt a 'who cares' mentality and dig into a giant plate full of mac n' cheese with a large side of french fries.  Yup...that was my first thought. Then I looked at myself in my 'skinny jeans' and got a grip, real quick.

Why am I sharing this?  Well, my fellow savvy foodies, it is to confess that NO ONE is perfect.  I have learned so much information about maintaining a healthy lifestyle and there are moments when you just want to throw in the towel and say, "It's too hard to be good".

My alternative to throwing my car into drive and speeding to the nearest grocery store to re-stock my pantry with processed crap (with cheese)...I'm writing.  There in black and white staring me in the face, I have figured out a healthy channel for my frustrations.

So thank you for reading because writing, for me, is re-affirming my commitment to being a savvy foodie.

Quit your diet!!

Do you ever remember a time when you were NOT 'on a diet'?  I have heard of the few random people out there who are trying to put weight on, but for the rest of us mere mortals...we're always watching what we eat.

With the exception of the occasional weekend cheat feast or a Holiday free-for-all, if you're reading my blog chances are you've considered yourself to be 'on a diet'.  My definition of a savvy foodie: a smart-minded individual making good choices about the food they put in their mouth.  Guess what else I define as being savvy...diet free foodies!  Can I get an AMEN?!?!

The word 'diet' is a four letter word and should be banished from everyone's vocabulary.  Every time you say the word, you owe me a quarter!  Current research is proving diet products can be useless.  I hear the word and shudder.  I equate it with deprivation.  I have lots of savvy friends who say things like: "Tomorrow my diet will start" or "I'll get back on my diet after this meal".  It's heart breaking!  These words translate into failure.  Feelings of guilt usually follow.  Food is meant for us to enjoy and be nourished.  So you know what I say...to hek with it!  Who needs to feel deprived in a world that is already stressful enough.  Stop the madness and quit your diet, TODAY!

Stop being a slave to guilt.  If you want to eat a cheeseburger and fries and you're fairly convinced you'll die if you don't eat it...GO FOR IT!  There are ways to be savvy about your passion for greasy goodness.  When you get the burger and fries skip the bun, use half the ketchup, have a few french fries and eat slowly.  If you think you won't be able to resist temptation you can ruin the rest.  I tried this with a piece of pie and my grandmother nearly fainted as I poured pepper over the pie we were not going to consume.  She wasn't used to trashing uneaten food, but it certainly kept me from mindlessly consuming added calories.

Here's the thing, you have to carefully select the meals you want to splurge on.  Plan ahead!  If there's an event that you know you won't want to be as savvy as you usually are, maybe skip the greasy meals that week in preparation for the upcoming splurge.

If you order wine with dinner, don't get desert.  If you have an appetizer with your savvy spouse, perhaps you can split your dinner entree.  This takes some compromise on both parts so it's best to figure it out before hand.

A savvy foodie also knows the importance of being physically active.  If I know I'm not liking the way I'm fitting in my jeans, and I refuse to eradicate my cheeseburger, I'll make sure my butt is at the gym as much as possible.  Go to a class and stay for the full hour.  Do an activity that you know you enjoy, otherwise you'll fall off the exercise wagon.

There are ways to have the food you truly enjoy and still maintain a healthy lifestyle.  The two are not incompatible.  It simply takes some planning ahead, dedication, will power and a large pepper mill always at hand!

Here are some of the tricks this savvy foodie employs:

• Skip what you really can do without
• Plan ahead and omit some portion of the appetizer, dinner, desert and wine
• Think about your week in advance so you can plan a good cheat meal (or two) ahead of time
• If you know something is coming up, get your booty to the gym
• Eat slowly so your tummy can fill up in time with your brain to say 'STOP EATING'
• If you don't like something, for heaven's sake don't eat it
• Pack a lot of veggies into your mealS.  Veggies are rich in fiber and fill us up with yummy goodness, not just senseless calories
• QUIT YOUR DIET

Go out there a live your life!  Enjoy what you love and before you know it you'll be a savvy foodie, without even thinking about it!

I kicked my own butt

In addition to being a savvy foodie, I also make exercise a normal part of my life.  There's no weight loss goal, I gave up on bikini season and I'm happily married (so he wisely tells me I'm a beautiful everyday).  I try to switch up my training, so as to avoid getting bored.  I "enjoy" yoga, strength training and I've survived 2 spin classes.

Over the weekend there was a substitute for my favorite strength training class.  I thought the usual teacher was tough, this sub was BRUTAL!  I've been working out, regularly, for 8 months and I consider myself to be strong.  Today is the first day I have actually been back to the gym.  I took 2 days off, not because I was busy but it pained me to walk.  So today I got back on my 'wagon' and I decided to take a spin class.  Oh sweet Jesus am I hurtin!  In a class of 25 regulars, I was the only gal who hadn't taken this class in months and the instructor was new to me.  He said I would probably hate him afterwards, and while I refrain from hating anyone...if I never see his face again, I'd be ok with that.

I know I'm in a ridiculous class when I keep looking at the clock.  That was the longest hour of my life!!  I kept trying to plot out an escape route, but my ego kept my butt on that uncomfortable bike seat.  I would have been too embarrassed to walk out after 15, 20, 35, 55 minutes.   I was the youngest person in the class and I felt a sense of obligation to the other spinners.  When I ran out of water, with 15 minutes still to go, I nearly justified a walk of shame.

The reason I'm blogging about this is to share a trick that keeps me going.   When I'm in a class with other people and there's no easy exit, my tendency is to stay right where I am and gut it out.  I mean, obviously I would have left if I thought death was the only alternative.  But seeing as how I was still very much alive and spinning, I had no other choice than to remain in the center of the room and keep on cycling.

It's amazing what your body will do when you put your mind to it!  I may not be able to walk for another 2 days, but at least my integrity is in tack.