10 Simple Nutrition Wins, Wholegrains and Intuitive Eating 

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0:32welcome to the wellness scoop your weekly dose of health and wellness inspiration and we're here as your hosts i'm ella males and i'm rihanna lambert and today is our other favorite day where we get to answer your questions and gosh do we have some amazing ones today

0:51before we dig in re have you got any good recommendations things that our audience need to know about? I think I might leave the Rex to you today. I don't really think I have any. I have the intention, Fern Cotton's book is sitting by my bedside table. I'm going to start it, scripted. I have to say with Fern, she's the most amazing novel writer, you know, writing fiction books as well. And I've contributed to one of her books in the past with a nutrition segment. And she really gets in the head of the characters. And you can just tell that maybe some of it's come from her experience in the industry and I think this book scripted really appealed to me so I'll feed back on it next week when I've had a chance to start that book.

1:33Ella how about you? Recommendations please? Do you know what I've got a really simple recommendation this week actually which is I was feeling quite overwhelmed last week as I've talked about we obviously made a big move from our old house in London to the countryside the kids started a new school and loads and loads of change and I would say that like unequivocally we both feel as in my husband and I that we have really 100 % made the right decision and I've seen like a massive change particularly in one of our children since we got here for the better and you know this weekend they were like out collecting ladybirds and making houses for their ladybirds and it was just it was everything that I wanted but I would say that it's obviously a massive change I love a routine I'm very used to routine I'm very used to structure and our house is also a building site you know there's just a lot going on and I found myself feeling really overwhelmed which I could kind of rationally say to myself this is really silly this is everything you wanted this is great but it all just felt quite new and you know a bit unsettling as a result and so I started coming back to actually those really simple gratitude practices that make such a difference and it's a very small recommendation and you can do it by yourself you could do it with a colleague you go for a walk with at lunchtime you could do it with your family your partner it doesn't matter I just do it when we sit down for dinner as a family in the evenings and we do a go around the table and we all say our funnest or like best moment of the day and what we feel most grateful for and it's such a simple thing to do but it's so lovely and it's the kind of thing I used to make quite a concerted effort to do and I've just kind of fallen off the radar.

3:18Anyway, it's a small recommendation, but it makes quite a big difference because sometimes it's easy to forget those things. And I also think it's really nice with the kids to start that quite young. Oh, I can't wait for Theodore's language to progress. And my little three-year-old at the moment, I get nothing out of him, Ella. You know, when you say, oh, how was your day at nursery? I've tried asking different types of questions, but I know with my eldest, I could definitely start that. And even if you don't have kids, what a good way to get a conversation going for the day I wish I'd done it before I had children totally as I said I don't think you need to do it with your children by any means I think doing it in a diary entry doing it with like a good friend with a partner like I don't think it's a children specific thing I think it's just that when you start to feel overwhelmed or yeah you're not in your best headspace I think just take a moment to be like okay wait a second there's always something great in my day even if it's small even if it's like just a great cup of coffee I feel like after last week's we know we discussed that headline on Monday that got a bit deep with the three billion investment I should have just afterwards said look moment of gratitude no matter what's happening in the world right now it's pretty amazing still there's things we can pull from life everywhere exactly and we also have a recommendation from a listener called Fran who wrote in to say hi there I absolutely love the Wellness Scoop podcast so thanks Fran I've really enjoyed all the episodes chat and info I loved the last one in which you mentioned the Australian smartphone ban for children so I think that was two or three episodes now ago, I wanted to let you know about, in case you hadn't already heard of it, the smartphone free childhood movement.

4:50It would be amazing if you could mention this in your podcast to help spread the word. Lots of schools have now set up their own parent-led WhatsApp groups that are campaigning schools to make the changes to ban smartphones. I need it, everybody. So it's called the smartphone free childhood movement. And I think it's a global campaign. I know it's here in the UK. I've seen Pick Up about it. So if this is something that's relevant to you, it's a really great shout from Fran in terms of this kind of community focused effort. Amazing. Go check it out.

5:23Our first question we've got today is from Maddy. Maddy has said, I would love to hear more about specific ways and lines to teach your kids about nutrition. I used to be on board with the intuitive eating thing, but now I just don't believe it works. she's written as if a kid is going to choose broccoli over a sweet which is a good point and more to the point I just don't want to feed my kids processed stuff all the time I know I can't protect them from the food environment we find ourselves in and then she said so far my three-year-old boy is amazing and eats all sorts of veggies loves tofu straight from the fridge wow um likes carrots because he says they make me big and strong but I'm worried about my baby girl and want to avoid eating disorder patterns what are some things I can say to help them understand that actually there are some bad foods out there like red processed meat without giving them a complex I think that's such a great question and I have to say it's a line of thought that I've definitely had to myself many a time when they're saying why can't I have an ice lolly every single day why can't I have a lollipop every single day and I'm like you can have them you just can't have them every single day and trying to explain these things in a way that doesn't create this kind of long-term good or bad fear of foods demonization fear-mongering but equally not sugar coating to sound use an ironic turn of phrase here things to the point that they have no kind of appreciation as to why I want them to eat their main meal above and beyond wanting them to eat lollipops oh gosh I think there's a big age factor here as well with how old the child is and I do think as a parent's prerogative you don't have to explain everything fully from naught to four I think it's good to explain it roughly but know that once they're at school the conversation is going to change again about how you approach food and the language you can use and then things start to matter a bit more as they get older and older with with the use of language but just to touch quickly on the fact that intuitive eating is an evidence-based self-care framework it's directed at adults not children that's the first thing to remember in the 1990s and it was created by dietitians Evelyn Tribal and Elise Resch and it was developed as an alternative to dieting restrictive rules so in clinic this is all with adults it's quite useful for those with disordered eating patterns because you know it helps them allowed to enjoy enjoyed items without feeling guilt without feeling shame.

7:53It's a big psychological component here. And I think we've almost had it too drilled into us, which is good. There's awareness that language matters on shaping a relationship with food, but it's almost gone too far. And I'm with you. I don't think that same adult framework can be applied to children in exactly the same way, because children don't have that emotional maturity to be able to understand the food police and those sorts of rules you are their parents and you guide them through the world of food and I think as long as you use really positive language around most foods it does pay off long term and you are allowed to say no you you are allowed to do that and we can feel such guilt for doing it for instance what was it at the weekend um my oldest had a complete meltdown because after a day of those wild things sweets and something else we'd had he then wanted to have another like portion of something at dinner and I said no we've actually had too much sugar today I said you know we can have it another day complete meltdown but I had to just accept it because it's my right as a parent and he can change as he grows older do you have any thoughts on that Ella?

9:05No I had the exact same thing this weekend yeah you are the worst mummy ever yeah I think I should get a new mummy yeah I'm naughty they'd had lots of snacks i was like you've had enough now you can have peanut butter apple or you can wait till lunch but you're not going to have another snack if you are genuinely hungry i'll do some like yeah apple and peanut butter or banana and peanut butter or i'll make you some pitta and nut butter or you know avocado whatever i'm not saying you can't have anything to eat but i'm saying you've had enough snacks are you actually hungry or are you hungry for sugar because they're two different things they're always hungry for sugar kids oh my gosh you can't put a lollipop and a stick of broccoli on a plate.

9:44And of course, a child is going to mostly pick a lollipop once they hit the age of, I'd say, three plus. I think not three, you shouldn't be offering a lollipop anyway. But they might be a bit more intuitive because they've not been exposed to the language around food and experienced as many receptors to sugar in that way. But you can't expect a child who can't regulate themselves and their brain isn't mature until they're 25 to make wise decisions around food without being guided at a young age? Yeah, so I think the kind of simple answer is it's okay to say no. My take on it, the complex comes if they never feel like they can have these foods and they're such restricted band items that as a result, it becomes like a bit of an obsession because they are exposed to them.

10:31If you're in mainstream education and going to birthday parties and all the rest of it, like it's just very, very available. You know, we went to three different birthday parties yesterday. Three lots of cake. Three different versions of it. And if at each party I'd said like, no, no, no, no, no, you can't have what everyone else is having. You know, it would just be so difficult. Whereas I was like, you know what, we're going to have a healthy breakfast. We're going to have a healthy dinner at the end of the day. And, you know, please just eat a sandwich before you have the cake. And that to me is the reasonable way of navigating it.

11:04but today is Monday and I will make a concerted effort that they are not having anywhere near as many cupcakes and cakes as they had yesterday. Rhi I think also intuitive eating is really interesting to pick up very quickly I know this wasn't the question I'll say it's my question in terms of adults because I think this is very confusing because the term is thrown around a lot in my understanding is that what it's really about is getting you back in touch with yourself is that right like trying to actually understand again like am I actually hungry am I full am I satisfied and trying to kind of regulate that with emotional cues because so many of us eat for comfort for stress for emotional regulation and intuitive eating is about getting to know yourself better and understanding trying to stop yourself from feeling guilty by understanding yourself better is that kind of the right lines it is confusing because they in the 1990s they used a word that children are intuitive because they're born intuitive about any external cues right so they've taken that word and put it in some framework in the 1990s which is why it's confusing but you're right it's about acceptance it's just accepting that it is okay to have this thing it's not going to cause any harm what's the worst thing that could happen it is completely about finding inner peace and food freedom essentially around food it's really deep and complex and I think it can be so helpful for an adult if you have a particularly disordered relationship with food like I said it's a 1990s framework and it is used like you said into well very confusingly so for children but children are intuitive eaters because they're very young that does not mean they're doing intuitive eating based on the 1990s framework if that makes sense yeah so they're two quite separate things yeah they are but you know I will reiterate that positive language makes a big big big difference.

12:53Like I'm only starting to notice now my eldest is five. All the things I've been saying over the past five years are actually sinking in. It's quite scary. He came out with it the other day, eating his broccoli at dinner. I love this. It makes me so healthy, mummy. I was like, oh, I don't think I'd ever use the word healthy with broccoli, but he's obviously got that from school. I've always said strong or help him run fast, you know, things that he's interested in, like being a superhero. And that's how I tend to motivate my children because that's what they're into but if your children have different goals just being really positive about food is such a help and mirroring it so there's a stat that I'll never forget from veg power at the 2022 conference that said one in four UK households never share an evening meal or only get the chance to share it once a week and it's because our jobs are so demanding but as parents we are role models we cannot take the pressure off ourselves because actually we play a really large role in shaping their relationships with food we can't just put it on the school it does matter how we speak about it and I think being positive rather than negative never shame food just say we can't have it all the time and I thought we could go on and on for this one couldn't we for the whole episode yeah we could and I'd love to pick up intuitive eating actually for adults in a deeper dive but we'll do that another day someone sent us a question on it then we can bring it in next week yeah email it to me okay right the next question comes from Beth another great question.

14:18I'm aware of the importance of fiber, but I'm finding more and more products with added chicory root fiber. Anecdotally, I don't think I'm alone in experiencing digestive problems with this ingredient. I welcome your views as it seems to be added to more and more products that I now feel I have to avoid. So, Rhi, we were talking about this a couple of weeks ago, weren't we, about how fiber is now such a trend. And as a result, there are a lot of companies in the industry using chicory root fibre, also called inulin, which is a type of soluble prebiotic fibre, which comes from the root of the chicory plant, which is part of the dandelion family, that is now being used a lot in manufacturing, which is very interesting because it adds fibre to the product.

14:59Now, personally, from where I sit, that's not inherently a bad thing, is it because it's also a sweetener? And so actually, if you think about all the different sweeteners I don't think that's bad in like the very basic sense of the fact that it's obviously adding some fiber but I think as far as I see it there's two challenges Beth you're right and we'll talk about this in a second that it can aggravate IBS for people who have more sensitive stomachs so you're not alone and that's correct but two and Rhi you kind of flagged this as a watch this space the problem is as well is like as I said if it's an on-the-go product I think it's quite a good option if you're not sensitive to it because it adds fiber to the product that's not inherently a bad thing but we can't be reliant on these being our sole sources of fiber because you're not getting the same plant diversity to feed your microbiome as you would if you were making your stir fry to be basic so i think just being wary of added fiber as a quick win because whilst it's not inherently a bad thing it's not the same as getting all the fiber from 30 different plants a week nowhere near as good and the second is it can aggravate ibs but really i'm sure you can speak more to that no i think you summarized it perfectly it's not bad in fact if i had to pick anything in a product that is exactly what i would choose because of the beneficial fiber content and actually acts as a kind of a prebiotic so it feeds your gut bacteria which is why it can interfere with people with sensitive stomachs it's all about the dose and what you probably don't realize is you might be having multiple amounts across the day if you're not reading the back of the packets if you are consuming a lot of those items on the go.

16:35But they're not inherently bad at all. Just be very wary of your diet. If you're someone on a FODMAP diet, which means you are looking at different types of fibre strains because of your digestive health at the moment, just be particularly aware. But ultimately, yeah, you're going to see it everywhere very, very soon. Chicory root fibre is a FODMAP, which is a type of fermentable carbohydrate, and it can be poorly digested and rapidly fermented by gut bacteria. So for some people, not for everybody, but for some people with IBS, with quite sensitive stomachs, you may find that because it ferments quickly in the gut, that inulin, that chicory root fibre can trigger some gas, some bloating, some cramping, especially in large amounts if you're not used to it.

17:18Everybody's tolerance is completely different. Some people can have 10 grams, no problems. Other people might react to 2 grams. So there's no rule of thumb here. But basically, Beth, you're right. you're not alone in experiencing it. And I think that'll be interesting to see as more and more things have added to it.

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18:26Uh, Limu? Is that guy with the binoculars watching us? Cut the camera! They see us! Only pay for what you need at LibertyMutual.com Liberty, Liberty, Liberty, Liberty Savings vary. Underwritten by Liberty Mutual Insurance Company and affiliates. Excludes Massachusetts. So our next question from Emily is, ah, she said, I can't tell you how much of a difference listening to your podcast episodes has made to my outlook on health and well-being, so thank you so much for that, and for making it so interesting, not overwhelming, and not overcomplicated too.

19:23Then she said, we can help with Ella? I loved this question, Rhi. I just thought what a positive way of thinking about it. It's not about following a specific diet. It's not about rigid rules, being dogmatic. It's like, what's a framework that I can live my life by, which gives me loads of flexibility, but also helps my health span, which I just love that outlook. So I had a go at 10. Rhi, I bet you've got your own 10. Do it. Do it, Ella. Go first. I love this. Okay. 30 different plant foods a week as you said fruit, veg, legumes, nuts, seeds, herbs, spices, whole grains. I love this framework as a general rule because it's so abundant, it's joyful, it's all about trying new things, not getting stuck in a food rut.

20:05It's a great reason to like try cooking with a celeriac or kohlrabi or ingredients that you might not necessarily use, sage, fennel etc. So try something new, get that diversity. 30 grams of fiber a day, you don't have to fiber max but you do want to get your 30 grams of fiber a day it makes a huge difference and it's very interlinked with your 30 different plant foods a week if you're making an effort to do that you'll probably quite naturally get 30 grams of fiber a day you do want several portions of legumes a week beans centels chickpeas they are so good for us also such a sustainable protein source which inherently is such a positive thing and there's so many things you could do with them like if you love hummus making hummus at home It's so easy, but switch the chickpea for a butter bean or switch it for a haricot bean.

20:52You know, it's such an easy way of just mixing up that diversity, getting those 30 plants a week. Or, you know, if you love to take a chili, do a five bean chili, all those different things. A little handful of nuts or seeds every day. Ideally, maybe two different types across the day. Again, such an easy win. So good for us. Have whole grains as your default carbs. Don't worry when you go out for dinner. Enjoy that bowl of pasta. But when you're cooking at home, if you can use quinoa, if you can use spelt, if you can use pearl barley, if you can use whole wheat pasta, jumbo, slow cook oats, etc.

21:27brown rice, such a win. Try and get half your plate with veg plants at most meals. Again, don't stress, but makes a difference. Include extra virgin olive oil. Try and get some fermented foods in and then have a balance of healthy fats, protein and carbohydrates. I do think don't be obsessed with your blood sugar, but I do think trying to have that healthy balance plate is going to just make such a difference to your energy and then prioritize the basics water movement sleep stress management because they all shape how nutrition works if you are exhausted you are clinically proven to crave less healthy foods and more sugar and it makes it really hard to stick to a healthy lifestyle so that all really matters so those were my kind of frameworks for a healthy life I think they're a great 10 and these can become part of your everyday life like we've got a nut jar at home and whenever the kids are hungry I said well start at the nut jar you know it's like the first thing or if it's your hummus and pita bread or crackers you know straight away that's that's going to help with your plant diversity it's going to help with your fiber and many of those targets I actually think the hardest thing to prioritize is probably the lifestyle factors you know it's out of your control sometimes how much sleep you get definitely is for Ella and I a lot of the time and the only thing I'd add is just start one meal at a time.

22:46It can be so overwhelming. If you don't normally cook plant-based meals, just try one meal a week. And even that is going to help with your gut health long term. As Ella always says, make plants really, really super and you'll feel better. It's quite a nice daily message. And don't follow accounts online that are fear-mongering fruit. It's a big red flag or something like that. That's all I have to add to that because I think ultimately it's about a lifestyle overall rather than 10 hardcore rules isn't it yeah exactly it's about creating a framework and you know you ask emily there like including oily fish great including some healthy animal protein great it's all about what suits you but i think having that veg first 30 plant a week loads of fiber whole grains nuts seeds legumes and trying to have that kind of vaguely balanced plate as often as you can like re-mentioned earlier in our episode on Monday if you're going to do avocado toast what a great meal sprinkle some seeds on the top such a simple win I did a reel last week on easy ways to hit 30 grams of fiber a day you can check that out and honestly I think I hit like 49 I wasn't even trying you'll be surprised I think if you do enjoy your food it is it is much easier to get it in if you're used to cooking a bit more but it does lead us on to who've we got next was it amelia ella it's amelia and amelia is asking i keep seeing people putting mushrooms in the sun to absorb vitamin d prior to cooking does this work can our bodies then absorb it if it does thanks so much love to you both from tasmania australia beautiful it's meant to be stunning there i love that we've got listeners like in all corners of the world so thank you amelia for tuning in yeah thank you so much the answer is yes you can do this but I wouldn't kind of do it as a reliable source of vitamin d however if you're living in Tasmania and do correct me if I'm wrong but isn't it sunny a lot more than it is here in the northern hemisphere so you probably don't need to be as worried about your vitamin d intake all year round unless you're wearing tons of sunscreen so ultimately when mushrooms are exposed to sunlight basically the uv light we get the uv rays from the sun they do naturally produce vitamin d and this happens because mushrooms like human skin they contain a component called augustrol which converts to vitamin d and when the uv rays basically hit our skin and actually it's not the vitamin d itself it's the hormone that's created in our skin when we absorb that vitamin d from the sunlight that's the important part that plays a role of our health but to get it in mushrooms so this is very specific you have to place them with the gills up don't put them the wrong way around first of all in the sunlight but it's important to know your types of vitamin d so the vitamin d that lasts for a few days is d2 and the one you kind of really need if anyone's looking at supplementing vitamin d as well it's d3 which is the preferred form that we often put in our supplements as well it's basically more effective and food just isn't a reliable source my only issue with this question it's great to do it but i don't know how much you're then getting like It's hard to know how much the mushroom has absorbed.

25:56How frequently are you eating enriched vitamin D mushrooms? How long are you putting it out in the sun for? We don't have an individual measure. And because the vitamin D is fat soluble, you can also have too much of a good thing. And that's equally important to remember. So especially if you live in the sun, I think my key take home would be do do it, but you don't need to overdo it if you live in the sun. and here in the northern hemisphere we should now all be supplementing 10 micrograms because we need that hormone calcitriol it's made in our kidneys after we get the sunlight onto our skin or we take the supplement it's first converted in the liver it's really important ella that was a bit of a waffle answer for me but i wanted to make sure i covered that you need d3 really because it lasts longer you can get d2 but d3 is the form that lasts more than a few days in your body and one thing to say um you just mentioned really obviously if you're in the northern hemisphere we're going into winter now and we should all be supplementing with vitamin d i really would hasten everyone listening to go and start doing that because vitamin d deficiency is associated with a whole host of different things but including low mood depression anxiety like it plays an important role in brain function and our neurotransmitters and so not to be like Obviously, that's not the sole route to solving low mental health.

27:18But I do think all these little things play a part. And it's supplementing vitamin D during winter, NHS recommended, government recommended. You just can't get it in the Northern Hemisphere. It's the dose, Ella. It's the dose I just want people to be really wary of. Because you see all these sprays that have really high doses. And actually, that can be detrimental. So unless you have a blood test that tells you you are low or deficient in vitamin D, you just take the recommended amount which is your 10 micrograms you do not want to be taking more than that because it builds up in the body so the reason we keep it low is because it builds up over time so like ella says start now start now if you do one thing from today in the northern hemisphere let's get vitamin d going okay we have another listener in another part of the world today which is great our fifth question comes from riley i absolutely love the podcast and listen every week during my morning stroll with my daughter in Beijing.

28:12It always leaves me motivated to plan a healthy week for my family. That is so cool to hear. Thank you, Riley. One question I'd love y 'all to discuss. I wonder if Riley's also from the US. Is it nutritionally really worth buying wheat pasta versus white pasta or brown rice over white rice? Should I start making the swap for my family? We already eat quite healthily and my husband has always preferred white pasta over wheat. So I've gone with it for years, but now our daughter is nine months old and can start bites of food i'm thinking more about the future and would love to hear your thoughts i love this great i mean yeah i i think go for it when it comes to uh whole grains essentially it's better to start off first off we're talking about children again get their taste palette used to the taste of your bread or your rice or your pasta being that whole grain whole meal version because it does taste different and the texture is different and if you can start them off young then that's their norm and that's only going to help them into adulthood as well as giving them a few b vitamins and other things that come alongside not stripping away the endosperm of the actual wheat grain itself so it's really beneficial of course you get some iron little key minerals and components but it is that taste profile because i know you'll find it ella as well when you're cooking the reason traditionally around the world in some parts we stick to white rice is because it's quite a neutral flavor and it really absorbs delicious curries and sauces and flavors into the rice but actually what we should all be doing for our health rather than taste profile of a dish is sticking to the whole meals does that make sense but i'd probably add in there like the middle ground which is that if you're cooking for a family and like my children for example they way prefer white rice so tonight i already planned it out i have already can you believe it marinated some tofu because it does taste so much better if you marinate it for a few hours with like a um a miso glaze and then doing then a mango and edamame type salsa we're going to have some roasted broccoli and a kind of uh soy sauce type dressing but i know they'll eat all of that with white rice and i know they've had brown rice they'll be like and so to me that's such a win they're getting tofu they're getting broccoli they're getting mango they're getting edamame we're going to do some sesame seeds on it and they'll eat that all up amazing they're getting loads of fiber they're getting loads of nutrients i'm good without the brown rice whereas if i've had a really manic week i don't have time to do anything and i'm doing tin of lentils jar of tomato sauce pasta i will try and use whole wheat pasta at that point because i'm like that's a good win so i in my mind it's like i don't think it has to be all or nothing equally go to a restaurant enjoy a beautiful italian pasta don't stress that it's not whole I think it's just one of those things that when you can swap it in but also there are other whole grains I feel like where you're not having to choose one or the other like if you're using quinoa or barley I know it's recommended barley the other week as being a delicious grain like you're getting the benefit of whole grains without people being like oh why have we changed it yeah I completely agree with Ella's relationships with food if they're babies or very young get them used to taste profiles and I think you can pick and choose then as your children grow up like Ella said at different points.

31:26And then remember, if any of you have a poor tummy, white rice also has a really valuable place for athletes as well. It's a fast releasing source of energy. It's easier to absorb on the digestive system than the breaking down the amount of fibre in the brown rice version as well. Many of you may have heard of the brat diet, you know, the bananas, rice, applesauce, toast, if you've got a poorly tummy. And that's purely because it's easier to break down. It gives you energy and fuel when you're feeling really poorly and rundown so white rice has a place guys also we can't demonize any foods but getting used to whole grains I think is no bad thing at all I love that question and also it just goes to show the nuance because if that was an Instagram post or a TikTok reel you just couldn't get that in it would be one or the other pitted against each other I am so grateful that you guys are here and I'm so grateful that we have the wellness scoop because it's such a lovely way to share a passion that we both have and I feel all our listeners have and an interest in the world of health and nutrition that's really nuanced and that's much more kind of long form and hopefully therefore more realistic and helpful and not the like here's three reasons why you'll die tomorrow because it's so reductive it's largely I find quite fear-mongering and quite unhelpful and all the algorithms are so odd these days anyway I'm just really famous I'm so grateful for this community so thank you all so much for being here me too honestly it really really really picks up our mood and it is really important to remember that you know we have the chance to speak for an hour or so on this podcast and connect with you all which is wonderful and yeah being online if it's not making you happy guys just come and listen to us every week we're here we're in the same boat we're in it together so on that note we will be back on monday with another episode discussing the headlines we've already got some really juicy ones that we wanted to put in next week haven't we yeah next week's a really good one so guys we will see you on monday have a great day thank you for listening thanks for tuning in all over the world