Dealing with Depression

Hello All,
A talk I did in January of this year "Dealing with Depression" hit home with many; whether you suffer its affects, or a family member or a friend does, everyone feels the pain of depression.

Notes from the Dealing with Depression Talk/Presentation

Symptoms of Depression

Fatigue, insomnia, change in appetite, lack of desire to do what was once enjoyable, sad mood, anxiety, lack of concentration, feelings of guilt and/or hopelessness, frequent crying spells, difficulty in keeping up with peers (socially or otherwise).

Some Causes of Depression

Situational depression (loss of job, death, relationship ends, etc.), meds, drug use, PMS, cancer, MS, Parkinson’s Disease, RA, any limiting or degenerative disease, vitamin B-12 or B-6 deficiency, and heredity.

The longer a person stuffs his emotions and doesn’t deal with the root cause of the depression, the harder and longer the later recovery will be, and at a very high cost—lost years. Every decision you make is based on your current way of thinking and mindset. Your life will take shape and direction from this starting point. You may not like where you are in two, five, or even ten years if you make decisions built on your current emotional state. These are all things to consider.

Depression is caused by many known factors, many at the same time. A counselor will help you to determine whether negative incidents led to the present situation, or a chemical imbalance is the culprit. Many times both are to blame. Allergies to chemicals, medications (some medications create nutrient deficiencies), or even foods can cause a depressed state. A safe area to start change is your diet. Eating a healthy, well-balanced, and well-varied diet is never a waste of time or effort. You may even feel improvement immediately.

Food affects mood. You’ve heard that you are what you eat; hence, junk food equals junk body. The temptation of sugary treats, sodas, and juices (with more forms of sugar than fruits) is a nationwide epidemic. Who could blame children and teens (not to mention many adults) for desiring such sweetness?

The problem isn’t only tooth decay and empty calories; sugar is like a drug in the bloodstream. The sugar high is all too short and followed by a crash that leaves you lower than when you started. It’s a false energy boost. Sugars can be addictive, making depression worse because of the struggle to overcome the need to have more of it, and the inevitable increased intake of sugars and starches.

Simple carbohydrates (such as pasta, snack chips, cakes, candy, and even breads) break down quickly in the digestive system and rush into the bloodstream, where the brain is affected first. Remember that false energy boost? After your energy and emotions have been on a roller coaster ride, the offending “sugar” now imbalances mineral levels (especially calcium-which also could contribute to insomnia), dissolves B vitamins (which are especially necessary for nerve health), depresses the immune system, exhausts the pancreas, and contributes to weight gain. It also plays a negative role in diabetes, hypoglycemia, heart disease, cholesterol levels, nearsightedness, and indigestion.

Nutrient deficiencies throw the body out of balance. The body’s chief role is to survive and seek balance. Each day humans are met with an onslaught of toxins, radiation, processed and refined foods (virtually devoid of nutrition), chemicals, hormones, antibiotics, viruses, bacteria, and so on. Some are greeted in the air we breathe, water we drink, and from out-gases in our buildings (homes included), but many are eaten by way of the standard American diet (S.A.D.); such disruptions to health imbalance us. Simple changes (over time) in our way of eating can relieve, and even reverse many health concerns. 

A short list of foods high in fiber, EFAs (essential fatty acids), vitamins & minerals, and enzymes (notably for brain health):

Brown rice, wheat germ, tofu, tempeh, beans, almonds, sunflower & pumpkin seeds, walnuts (particularly for prevention of dementia and Alzheimer’s disease), sea vegetables (nori, kelp, etc.), oranges (and other citrus), apples, and sprouts.

A fresh salad of raw veggies (baby spinach, red peppers, onions, carrots, cucumbers, seeds, sprouts, fresh herbs) and an outrageous dressing added daily is a great start to any healthy beginning. Soy yogurt with

wheat germ and fresh fruit makes a satisfying breakfast. Snacks of seeds and nuts (not salted & roasted— raw only), or fresh fruit are a better alternative than dangerous packaged snacks.

Half the brain’s weight is essential fatty acid. A low-fat diet, or an over-processed one, is lacking EFAs.

Enzymes are necessary for every function of the body. They are replenished by eating fresh foods. Cooked (and heated foods) are dead. The enzymes are lost, the first to die when cooking food. The secret is to eat fresh, raw fruits and vegetables whenever possible.

NOTE: Food coloring and preservatives are known carcinogens (cancer-causing). They also may contribute to frequent headaches and mood swings (as well as other maladies).

• Water is an important nutrient to the body. Six to eight glasses of pure water daily are necessary for proper hydration, waste removal, and organ function.
• Sunlight contributes to a healthy mind and body. At least fifteen minutes a day is necessary for the body to synthesize vitamin D (used with vitamin A to utilize calcium).
• Exercise promotes fluid movement and drainage in the lymphatic and elimination system, oxygenates the blood, sparks the digestive system, curbs the appetite, and releases endorphins (happy hormones)—among other things.
• Yoga, T’ai Chi, Karate, and Pilates are forms of exercise that truly serve the participant. They offer more than simple exercise. They have time-tested benefits of relaxation, discipline, peace, and calmness.
• Hypnotherapy, biofeedback, and acupuncture offer additional methods of relaxation. Learning deep relaxation has helped some people to overcome chronic depression, in conjunction with lifestyle changes.
• Adequate sleep is crucial to overall good health. Eight hours a night allows your body to not only rest, but to heal. Your body heals when you sleep! Depression can make sleeping a challenge and lack of sleep can worsen depression.

A list of foods to avoid (negative effects on mood and overall health): 

Cheese, yeast extract, alcohol, soda, coffee, caffeine, junk food (refined & processed—basically anything in a box with a long ingredients list), artificial sweeteners, sugar, food dyes, all preservatives, aluminum-based baking powders, (and aluminum cookware).

A list of supplements that are rich in enzymes, EFAs, amino acids (protein), vitamins, and minerals:   

• Blue-green algae

• Chlorella and spirulina

• Barley, wheat, and alfalfa (grasses)

• Royal Jelly— (from bees-not vegan) a powerhouse of B vitamins, the eight essential amino acids, and more.
• Probiotics— beneficial microorganisms –necessary to intestinal health for proper nutrient assimilation and elimination of wastes. Also, needed for manufacturing a few B vitamins.
• Fish oil—Omega-3 fatty acid is an important nutrient to the body but especially the brain (helpful in depression and assisting anti-depressants to do their jobs better). Fish oil is the better form of Omega-3 (compared to flax seed oil) for depression. 

Toxic Colon = Toxic Brain

Highly refined and processed foods (white flour, pastas, etc.) form a type of sludge in the colon. When fiber (whole foods, vegetables, grains, beans) is absent from the diet, or insufficient, the wastes are not moved through the colon, and the elimination passage narrows. Animal products also “gunk” up the colon. Foods that are left behind putrefy (causing a noxious odor when passed as gas), and then petrify (forming desiccated pebbles). Nutrients are unable to be assimilated because of these obstructions. Increased nutrients will not help, as they will not be properly absorbed. 

                                           

Lifestyle choices that benefit mental health:

Exercise, sunlight, fresh air, proper diet, adequate hydration, laughter, love, interdependent relationships, spiritual peace and practice, friendships that encourage and support, enjoyable work and interests, doing for others (service), smiling, joint projects or tasks with others, uplifting music, involvement in movements or ministries that matter to you or to someone you care about,  playing/petting animals, visiting nursing homes, singing, writing/journaling, art (painting, drawing,carving), playing/learning an instrument, crossword puzzles, game night with people who are a hoot, and anything else that makes you  awesome!

Herbals to get you through it all:

• Bach’s Rescue Remedy-especially good to calm high anxiety, sullen mood, and aid in depression
• B-Complex Vitamins-nourish the nervous system and calm the body and mind; they also improve the efficacy of prescription anti-depressants.

Supplementation Dosages from Andrew Weil, MD ~~~~

St. John's wort: St. John's wort is an herbal remedy that has long been used in Europe as a treatment for mood disorders. Standardized extracts have shown an effectiveness equaling Prozac in the treatment of mild to moderate forms of the disease. It should not be taken with anti-retroviral medications, birth control pills, or antidepressant medications, especially SSRIs like Prozac or Celexa. Try 300mg of an extract standardized to 0.3 percent hypericin, three times a day. It's full effect will be felt in about eight weeks.

SAMe (S-adenosy-L-methionine): Has the advantage of working more

quickly than St John's wort. Use only the butanedisulfonate form in enteric-coated tablets, or in capsules. Try 400-1,600 mg a day on an empty stomach.
Fish oil: Recent preliminary studies suggest that omega-3 fatty acids found in fish oil may be helpful in maintaining a healthy mind. I think that reasonable doses of fish-oil supplements (1,000 - 2,000 mg per day) might be useful in addressing mild depression. Fish oil is an excellent source of docosahexaenoic acid (DHA), an essential fatty acid found in nerve and brain tissue.
____________________________________________________
I cannot stress the need for lifestyle change and the addition of counseling or group therapy enough! Keeping silent and being isolated will not improve your condition. Depression doesn’t just disappear, or go away. You may find as you work through your depression that you discover many wonderful things about yourself.

The world is waiting…

Women, Hormones, & the Stages of Life

                                      Hello from RI during our last 12 days of summer!

This is my first post in 2013. My dad was ill and passed away soon after my last post in 2012; I was too uninspired and sad to write.This past July I did a talk on Hormones and the Stages of a Woman's Life. I thought I'd start blogging again with highlights from that talk.     Thanks for reading and for the questions that keep coming in...I will start posting answers again (and to those who have enjoyed the e-mails instead, they'll continue, as well). 

Hormones and the Stages of a Woman’s Life

Imbalances: Hormones help regulate everything from energy flow to inflammation to women’s monthly cycles. When hormones are out of balance the effects are felt differently by each woman--bio-individuality is the reason. 

Signs of the Times

·    Teens have begun cycles earlier (some at 8 or 9 yrs. old); pre-menstrual syndrome is common in today’s world.

Child-bearing years can include PMS, infertility, fibroids, endometriosis, headaches, depression,  & low libido.

Other signs of hormone imbalance are irritability for no reason, frequent water retention, spotting between cycles or absence of menstruation, and painful or difficult menses.

Major causes of imbalances are stress, adrenal exhaustion (produce most hormones), severe dieting or exercise, deficiencies in nutrients (especially protein, calcium, B-complex, EFAs: essential fatty acids), environmental pollutants and hormones, birth control, and HRT (hormone replacement therapy). 

      Fertility/Pregnancy:

·    Herbal support for normal, healthy child-bearing years: many varied fresh fruits and veggies in the diet, whole-food supplements (especially rich in folic acid and chlorophyll), and essential fatty acids (EFAs).

·    Massage therapy is essential in helping with infertility—stress management is important. Avoid caffeine.

Hot Flashes & Menopause:
Hot flashes are caused by the hypothalamus (regulates sleep cycles, appetite & body temp, and produces hormones in the pituitary gland) over-reacting & producing hormones, attempting to stimulate estrogen production.

Menopausal symptoms can be heavy bleeding (unlike/worse than normal periods), spotty bleeding, leg cramps, migraines, fibroids, low libido, hot flashes, mood swings, crying for no reason, vaginal dryness, hair loss or thinning, and night sweats.

*Hot flashes can last 2-4 years after menopause has ended.

·         

      Herbal Support:  Supplements are made for particular needs and will vary to include many of these herbs: Dong Quai, Black or Blue Cohosh, Licorice Root, Wild Yam, Chaste Tree/Vitex, and Ginseng

*Black Cohosh: research has shown 8 weeks later, estrogen levels are equal to Rx medications' results.

*Licorice Root: stimulates the adrenal system.

·    Vitamins/Minerals/EFAs: Supplements may contain any number of these beneficial components to aid your needs: Vitamin E, Omega 3 or mixed EFAs, folic acid/B-Complex, and Valerian Root/Kava Kava.

·    Foods: Super foods, such as those high in chlorophyll (wheat grass, barley grass, spirulina, etc.) are wonderful system-wide health builders that will increase stamina and have a long list of other benefits. 
      Add these foods to your diet (high protein & mineral content): Sea veggies (kelp, dulse, wakame, etc.), soy foods, papaya, seeds, nuts, miso, and green or white teas.

*Sea veggies help remove toxins from the body by binding to chemical wastes and then eliminating them through the proper channels.

*1 cup soy = 1 Premarin tablet

*To moderate bleeding: drinking red raspberry or green tea may help. Exercise is something that will either help you to lessen the bleeding or increase it—this is your bio-individuality…you have to try it first to find out.

NOTE: Many people have sought relief from every malady known to man through acupuncture and/or acupressure. Also, massage therapy (including foot, hand, and ear reflexology) has miracle-like results!

God provided every tree, grass, berry, nut, seed, flower, root, bark, stem, leaf, and fungus (did I miss any?) to help nourish and cure us of our ills whilst providing nutritive sustenance. He also gave us trigger points for effective body work—all to help us cope in this changing, beautiful, yet difficult world.

Q & A (Health--Cholesterol and Statins)

This week's question is from J. D. in W. Warwick, RI.

How can I lower my cholesterol naturally so I can stop taking statins?

Cholesterol. How can something we need in our bodies be so bad for us, too? Well, simply stated, more is not better..., and high cholesterol levels proves this maxim.

Cholesterol is a fat (lipid) and a sterol (hormones known as steroids are made from this). Its essential functions in our bodies are to make hormones and vitamin D, forming outer cell walls, and bile acids (for digestion).
We manufacture cholesterol even without eating it in our diets; the body can over-manufacture cholesterol when certain factors are present--heredity, over-consumption of high cholesterol or high-fat foods, or the inadequate use of cholesterol when producing bile.

I won't get into what your numbers should be and all the available medications, you've either heard it before, or you should be asking your doctor to explain the cholesterol fun facts. What I will share with you today are some things you might not hear in your doctor's office, but I add, always speak with your physician before embarking on dietary changes that are significant (especially when adding supplements). "Natural" does not automatically mean safe. Herbs can interact with other herbs and medications. Herbs are the natural or original forms of most medications, usually safer but not always safer. You can also ask your pharmacist about mixing your medications with herbs and supplements.

Each of us is a bio-individual--what works for one is not certain for another; add to that our dietary and medical differences and you have a biological lottery of possible horrific outcomes--the least of which is death...considering life from a vegetative state being the worst possible scenario. I cannot stress enough the importance of taking seriously the use of supplements. Anything in too large amounts is not healthy especially if contraindicated with another medication or herb or vitamin. Substances interact with each other--to help or to harm; by nature they are to do something...

Now that I have terrified you into submission, you are ready for the useful lists of foods to eat, foods to minimize or avoid, supplements to aid digestion and reduce cholesterol, and lifestyle support (note I did not say changes).

I have just started growing a group of glossary/fact pages for all the bits of knowledge necessary to further explain subjects posted in this blog. See the tabs at the top of the page.

Do not expect your cholesterol to plummet and your statin days to be a memory cast aside like a treacherous ex-spouse because you ate some beans and drank green tea. This lifestyle may take getting accustomed to, and you may be able to reduce (or remove) your dependency on pharmaceuticals, but there are no absolutes. Remember, bio-individuality and all the factors of your life. Pay close attention to how you feel and report changes to your doctor immediately.

I don't want to sound like a downer, I want you to be successful in gaining control of your body and its systems. I also don't want to sound cavalier about natural medicine or its affects to your health.

Foods to Eat to Help Lower Cholesterol

Whole grains (oats, barley, oat bran), fresh fruits (high fiber types: pears, apples, raspberries), vegetables (artichokes, broccoli, peas), beans, lentils, split peas, garlic, onions, mushrooms, yogurt, nuts and seeds (about a handful--raw not roasted: walnuts, pistachios, almonds), green tea, avocados, and extra-virgin olive oil (unheated). 

Meat eaters should avoid visible fat and skin. Chicken and fish are the best choices. In fact, fish oil from mackerel, salmon, herring, halibut, and sardines are loaded with Omega-3 fatty acids--good for lowering blood pressure and keeping your heart healthy when eaten in moderation.

Flax seeds also contain omega-3 fatty acids in lesser amounts. Flax seeds should not be heated or toasted. Their vital fatty acids are rendered not only useless, but rancid once cooked due to their delicate balance.

Foods to Minimize/Avoid

Refined foods (white sugar and flour), processed foods (boxed breakfast cereals, white pasta), fat-laden dairy (milk, cheese, ice cream), animal fats, fried foods, red meats, salty foods (chips, salted nuts, snack foods, canned soup), sodas and soft drinks, and bottled juices (better to eat the fruit rather than to drink a pasteurized, processed juice).

Animal products contain cholesterol, plant products do not.

Supplements

Brewer's yeast*
Red yeast rice*
Nutritional yeast*
Niacin*
Green tea or green tea supplement
Milk thistle tea or milk thistle seed extract
Dandelion root tea
Cinnamon caps or cinnamon added to oatmeal or tea--1 tsp. per day (also helps manage blood glucose levels)
Maitake mushroom extract
Essential fatty acid complex (EFA oil caps--especially omega-3 rich)
Panax ginseng (protects the liver), taken in extract or capsule or tea
Digestive enzymes (capsules before or during a meal--chewables are also available, but may contain sugars)
Probiotic capsules
Cholesterol blended product, specific to lowering or improving cholesterol and used in conjunction with the above intermittently. Read dosage on labels. Example: Cholesta-Lo

Herbs to stimulate the body to heal itself, not to do the work for the body!

Lifestyle Support

Reduce body weight--it's always in the answer if you are overweight at all. Every 10 lbs. overweight produces extra cholesterol every day.

Regular exercise--daily exercise (even 10 minutes) will lower LDLs and raise HDLs (as well as boost circulation).

Each day pray, meditate, sing, or whatever you do to calm down and relax to a peaceful state or to routinely reduce stress. Stress does more harm in the body than you can imagine. As an example, when you are stressed or experience fear...even for a moment, the body excretes B-vitamins in the urine. B-vitamins are necessary for nerve health (and keeping cholesterol in check). Do you see the cycle? All systems of the body affect each other.

Eliminate all forms of tobacco--nicotine raises cholesterol.

Eat smaller meals towards the end of the day for best metabolism; snacks should be no larger than your fist.

Increase fiber in your diet with plenty of fresh fruits and vegetables, oats and oat bran, cooked beans and peas, and nuts and seeds.

Drink 8 to 9 8-oz. glasses of water per day; more if you exercise or sweat from hot weather. Water is necessary to all organs and systems to do their jobs, to maintain body temperature, and to hydrate skin and lubricate joints.

*Please, see the Supplement page (tabbed at top of page) for usage/dosage and warnings.

Q & A (Health--Meat Protein vs. Vegetable Protein)

Hello!
I have been finishing up educational certifications and took a few weeks away from the blog, but I am back with a bunch of topics in queue.
There are always more natural health questions than others...this may narrow the focus of the blog over time. I'll keep you posted (seriously, that was an unintended pun).
Thanks for reading; it's exciting to see the increasing page views!
~~*Sunday


This week's question is from Paul M. in Riverside, RI.

Is meat protein a better (or necessary) choice over vegetable protein especially in regards to IP (intractable pain) patients?

From,
Paul M., Riverside, RI

This question comes up often for vegetarians and vegans. I’ll answer it the same way, as it really is a matter of packaging…read on to learn what I mean.

Naysayers argue that vegetables (exclusively) do not provide adequate protein for maintaining health and vitality. No matter the proof, no matter the forum, there will continue to be debate because many people like the taste of animal protein, and still more just don’t want to be told “No!” Ultimately, we all decide whether to eat meat based on lifestyle and concerns (be they health, illness, compassion, or environment).
Know why you make the choice…it is a choice.

The perspective of science tells us that animal protein is loaded with the amino acids we need to form proteins in our bodies, which are necessary for all body processes to keep us alive, nourished, healing, and vital. All true. Animal protein is also rife with saturated fats and zero fiber. It contains a small amount of other nutrients such as iron, but no useable enzymes, unless you eat it raw. Basically, a delivery of high amounts of amino acids and saturated fats with no enzymes to break it down or fiber to carry it away.

Science also tells us that vegetables (some more than others—beans, lentils, etc.) have protein, but without the saturated fat. All veggies have vitamins and minerals (some more plentiful and varied than others—kale, broccoli, etc.), are loaded with enzymes, and have enough fiber to carry away its waste and some hitchhikers, too! Vegetables (and fruits) also have something animal protein does not, water. Water eaten from the plant kingdom not only hydrates, it carries with it absorbable nutrients which enter the bloodstream quickly, it cleanses and detoxifies the tissues and organs, and it is bursting with enzymes.

IP (intractable pain)* patients, like anyone else, need maximum nutrition for their caloric buck. IP patients (as other types of patients) must take medications, specifically pain medications (analgesics), to control their severe discomfort (enough) to function each day.

Cases where opioids are being used for IP the protein question is germane. If protein is necessary for the effective use of the drug in pain management, should animal protein be considered superior to vegetable protein? This is what some believe.

Animal protein has a greater amount of amino acids per bite, but the quality of the packaging should matter. Animal protein promotes inflammation in the body—especially in large amounts or as the largest protein source. Inflammatory response to foods leads to degenerative diseases. Opioids can cause inflammation, as well. Inflammation is the body’s natural, protective response to injury; it protects the affected site. In fact, the inflammation is what causes the pain, which alerts you to the problem.

Vegetables will provide the amino acids needed, but a greater amount of vegetation, as well as a varied amount, will need to be consumed to provide the same amino acids necessary (or equal to, in grams) as animal sources. Be not discouraged…those not wishing to eat flesh! Supplements are available to support the non-meat eater with his/her amino acid needs. An amino acid complex should do the deed in conjunction with a balanced diet.

Armed with the information, the choice is yours to decide. It is also important to note that the amount of protein needed in the diet is not as much as one would think. High animal-protein diets are hard on the organs and can be harmful to your health. The average** adult needs about (women—46 grams) and (men—56 grams) per day. Your doctor may tell you an increase of protein is needed in the diet (for IP); amino acids are necessary for every function in the body and pain control is not least among them. Speak with your doctor about healthy ways to increase protein and reduce your pain, too.

*IP (intractable pain) is defined as pain that after medical intervention cannot be abated, cannot be cured; no treatment exists or can be found. IP is not pain from a terminal disease or the progression of a disease; though, IP may result in death. IP is not defined as chronic pain; it is disabling, constant, severe, and causes other havoc on other body systems (heart rate, blood pressure, hormones, and neurologic pain). Uncontrolled, it can cause dementia, muscle wasting, cardiovascular disease, and osteoporosis, as examples.
  Chronic Pain is defined as intermittent or persistent but does not disable a person for more than a few days at a time.

**Pregnant and nursing mothers require increased protein (as well as other nutrients), as do athletes. 

    
    Always consult your physician when increasing or restricting dietary intake.

Garlic for the Rest of Your Days (Health)

I write a newsletter for the Women's Ministry of my church. I am the WM Leader and I get to write what I like! I will post a few informative articles from the newsletters to this blog. 

Garlic is one of God’s greatest gifts to us. It brings flavor to foods whether used raw, roasted, baked, broiled, boiled, or sautéed. Slice it, chop it, mince it, smash it, and puree it…no matter how you prepare garlic, you will be visited by its many tasty and curative powers.

There are millions of bacteria that fear no manmade antibiotic, yet die in the presence of princely garlic. Viruses are not killed by antibiotics, but garlic wipes out the offending troops with little effort.

Imagine the ease of staving off life’s chills and spills just by eating a healthy diet replete with garlic as its steady companion. I challenge you to find new ways to use garlic in your daily meals. Can you increase your usage to two of your three meals per day?

Though I could handle garlic for breakfast, I am not suggesting a tasty rising meal of groats ‘n garlic to tempt you out of bed. But, a breakfast of whole-grain toast with roasted garlic spread will do the body good! You’ll also keep away flies and pesky neighbors.

Garlic is more than a food flavor enhancer and antibiotic/antiviral. Garlic lowers blood pressure and cholesterol levels, improves the immune system, and fights cancer; it also fights the overgrowth of Candida (yeast) in the intestines. Yeast infections are common to some people (men included); many may not be aware of the growing enemy within them. The typical symptoms of itching and other unpleasant south-of-the-border alerts are not necessary friends of yeast.

Diabetics and those who have used antibiotics or oral birth control are at risk…possibly without warning. Over consumption of sugars and white flour are also to blame for yeast imbalance, especially in those whose bodies are more sensitive.

Candida yeast is a threat because it affects every part of the body and can cause irritability, mood swings, confusion, digestion and elimination problems, hormonal imbalances, poor liver and thyroid function, fatigue, and rashes to name but a few health concerns.

No matter how you choose to enjoy garlic, it will benefit body and mind. It will flavor your world and heal many ills. Done correctly, you won’t know to blame garlic for fewer colds, lower blood pressure, or lowered cholesterol. It’s a modest herb that does its job without fanfare; the eternal go-to-food for everybody!