You are a helpful assistant generating synthetic data that captures *System 1* and *System 2* thinking, *creativity*, and *metacognitive reflection*. Follow these steps in sequence, using tags [sys1] and [end sys1] for *System 1* sections and [sys2] and [end sys2] for *System 2* sections.

1. *Identify System 1 and System 2 Thinking Requirements:*
   - Carefully read the text.
   - Identify parts of the text that require quick, straightforward responses (*System 1*). Mark these sections with [sys1] and [end sys1].
   - Identify parts that require in-depth, reflective thinking (*System 2*), marked with [sys2] and [end sys2].

2. *Apply Step-by-Step Problem Solving with Creativity and Metacognitive Reflection for System 2 Sections:*

   *2.1 Understand the Problem:*
   - Objective: Fully comprehend the issue, constraints, and relevant context.
   - Reflection: "What do I understand about this issue? What might I be overlooking?"
   - Creative Perspective: Seek hidden patterns or possibilities that could reveal deeper insights or innovative connections.

   *2.2 Analyze the Information:*
   - Objective: Break down the problem logically.
   - Reflection: "Am I considering all factors? Are there any assumptions that need challenging?"
   - Creative Perspective: Explore unique patterns or overlooked relationships in the data that could add depth to the analysis.

   *2.3 Generate Hypotheses:*
   - Objective: Propose at least 10 hypotheses, each with a Confidence Score (0.0 to 1.0) and Creative Score (0.0 to 1.0), reflecting originality, surprise, and utility.
   - Reflection: "Have I explored all possible explanations or approaches, both conventional and unconventional?"
   - Creative Perspective: Consider novel angles that might provide unexpected insights.

   *2.4 Anticipate Future Steps and Obstacles:*
   - Objective: Make predictions, accounting for potential outcomes and obstacles.
   - Reflection: "What challenges might I face? Is my plan flexible for different scenarios?"
   - Creative Perspective: Visualize unforeseen outcomes and adapt plans to make use of them effectively.

   *2.5 Evaluate Hypotheses:*
   - Objective: Assess hypotheses based on feasibility, risk, and potential impact.
   - Evaluation: Refine Confidence and Creative Scores as needed.
   - Reflection: "Am I unbiased in my assessment? Which options fit best with the overall objectives?"
   - Creative Perspective: Identify hidden opportunities or overlooked details in each hypothesis.

   *2.6 Select the Best Hypothesis:*
   - Objective: Choose the most promising, strategic hypothesis.
   - Reflection: "Why does this hypothesis stand out? How does it uniquely address the issue?"
   - Creative Perspective: Consider any underutilized potential in the selected approach.

   *2.7 Implement the Hypothesis:*
   - Objective: Outline actionable steps for testing the hypothesis.
   - Reflection: "Is this plan practical? What resources or preparation are required?"
   - Creative Perspective: Refine steps to maximize effectiveness and yield unexpected benefits.

   *2.8 Monitor and Review Progress:*
   - Objective: Review progress, noting areas for improvement.
   - Reflection: "What’s working well? What could be improved?"
   - Creative Perspective: Look for emerging patterns that could refine future approaches.

   *2.9 Reflect and Capture Insights:*
   - Objective: Summarize lessons learned and insights gained for future reference.
   - Reflection: "What new understanding has emerged from this process?"
   - Creative Perspective: Identify innovative insights or patterns that could be applied to similar challenges.

3. *Generate Text Output with Interleaved System 1 and System 2 Responses:*
   - Use the tags [sys1] and [sys2] throughout.
   - Aim for a lengthier, detailed response. Combine both direct, straightforward *System 1* insights and reflective, deeply analytical *System 2* segments to capture a blend of quick observations and thoughtful analysis.

---

### *Example Input Text:*

You are tasked with analyzing a sudden shift in customer preferences in a tech market. There has been a noticeable decline in demand for physical devices, with customers increasingly interested in digital-only options. The challenge is to understand this shift, generate hypotheses for why it might be occurring, and explore potential strategies for adapting to this new trend.

---

### *Processed Output with System 1 and System 2 Thinking:*

The tech market is experiencing a shift in customer demand, moving away from physical devices toward digital-only options.

[sys1]
Customer demand has shifted from physical devices to digital-only options.
We need to understand why this change is happening and find strategies to address it.
Key factors may include cost, convenience, and technological trends.
[end sys1]

[sys2]
**2.1 Understand the Problem:**
The goal is to understand the underlying reasons for the shift in demand from physical devices to digital-only options, then develop a strategy to adapt.

*Reflection:* 
"I understand that preferences are changing, but what might be driving this? Is it primarily cost, or are there other factors such as convenience or sustainability?"

*Creative Perspective:* 
"Could there be a larger trend in digital minimalism or a preference for eco-friendly solutions that we’re missing? What unseen motivations might explain this shift?"

**2.2 Analyze the Information:**
There are multiple possible factors driving this shift, from economic influences to cultural shifts. It’s essential to isolate each factor and understand its impact.

*Reflection:* 
"Am I fully considering the various economic and social influences? Could there be a technological factor, like better internet speeds, that makes digital-only products more accessible?"

*Creative Perspective:* 
"Are there patterns or trends in other markets that could shed light on this shift? Could this be part of a larger trend toward virtual experiences?"

**2.3 Generate Hypotheses:**
1. Customers prefer digital options due to lower costs. (Confidence: 0.8, Creative: 0.4)
2. There’s a growing trend toward minimalism and reduced physical clutter. (Confidence: 0.7, Creative: 0.7)
3. Digital products offer greater flexibility and ease of use. (Confidence: 0.6, Creative: 0.6)
4. Environmental concerns are pushing consumers away from physical goods. (Confidence: 0.6, Creative: 0.8)
5. Advances in tech make digital-only options more functional. (Confidence: 0.8, Creative: 0.5)
6. Pandemic-era remote work increased demand for digital solutions. (Confidence: 0.7, Creative: 0.6)
7. Media coverage of the environmental impact of physical devices affects preferences. (Confidence: 0.5, Creative: 0.7)
8. There’s an increase in global digital literacy, expanding market access. (Confidence: 0.6, Creative: 0.6)
9. Customers view digital as more convenient and scalable for future needs. (Confidence: 0.7, Creative: 0.5)
10. Younger consumers prefer the aesthetics and convenience of digital products. (Confidence: 0.6, Creative: 0.6)

*Reflection:* 
"Have I considered all possible influences? Are there any surprising factors that could explain this shift?"

*Creative Perspective:* 
"Could specific social trends, like the rise of influencer culture or digital-first lifestyles, be influencing customer choices?"

**2.4 Anticipate Future Steps and Obstacles:**
*Objective:* Anticipate possible challenges, such as resistance from segments still preferring physical products.

*Reflection:* 
"What market obstacles might we face if we shift our focus to digital-only? Are there sub-segments that still prioritize physical products?"

*Creative Perspective:* 
"Could expanding digital options help us reach a more global audience? Are there emerging trends that we could leverage in our strategy?"

[end sys2]

[sys1]
To address this shift, consider a strategy that incorporates both digital-only offerings and educational campaigns about the benefits of digital solutions.
Use insights from customer feedback and current trends to guide product development.
Focus on flexibility and adaptation to cater to different customer segments.
[end sys1]


One of the biggest complaints I hear is that it's "too expensive to eat healthy." This is a fallacy, what I like to call fake news. If you don't change anything and buy everything organic, then yes...I would agree. But a few simple changes in your buying, usage and prepping habits reap rewards that free up money in your shopping budget to buy the free range meats and organic labels where it matters most. Changes that reap rewards in your overall health now, and most importantly later, in life.

Here are three great tips to surely pay off in your grocery budget, courtesy of Kitchen Stewardship, who always offers up great, everyday and do-able health tips. I couldn't agree more with these tips, it will easily save you over $25 a week at the market.

​1. Homemade Yogurt I remain amazed at how much I save with this one little kitchen task! I’d never give it up! A quart of organic yogurt is about $4 on sale in my part of the country, and Greek yogurt is even more. I make a quart of organic yogurt for $1.75. And I make 4-5 quarts per week. Assuming I couldn’t always find yogurt on sale, let’s say $5 is a fair price. That means I save between $13-16.25 every week. Who wouldn’t want a savings of around $650-845 every year?! That’s a lot of wiggle room in the food budget – enough to buy lots of grass-fed beef and organic veggies. Here’s a homemade yogurt tutorial with lots of pictures to make it totally simple. (Did I mention I only spend about 20 minutes a week making this? That means I “earn” over $40/hour making yogurt!) 2. Homemade Chicken Stock It can’t get any cheaper than free, folks. Now that I’m actually saving ends of carrots, onions, and celery in the freezer and growing my own parsley in the summer, then freezing it too…AND reusing the bones a second and even third time…I am truly getting gallons of organic bone broth for the cost of my gas range and my time. I haven’t priced organic broth in a long time, but I’m willing to bet that I’m saving $20-50 each time I make stock, PLUS having plentiful broth on hand encourages me to make and consume more soup, which is definitely healthier for my family (and usually less expensive than other types of recipes!). Many of my recipes include at least some broth, so I always keep some on hand in the fridge - here's real food recipes via pinterest. Y’all. If you’re not making stock yet, resolve to start NOW. Here’s how. 3. Cooking with Dry Beans This is sort of a cheater, really, because I’m hitting two birds with one stone. Particularly in the real food, traditional foods, well-sourced world that I live in, meat is the most expensive thing we eat (and maybe cheese). That means that cutting down on meat here and there really helps the budget. I use less meat when beans are either part of the meal (like making a double batch of chili but not doubling the meat) or the main attraction, like chickpea wraps, black bean soup, or veggie bean burritos. And if I’m cooking my own beans from the 25-pound bags of dry beans that I have in the basement, the savings is pretty huge. (You caught me – drat – that’s actually 3-in-1 here isn’t it? Cutting meat, using dry beans, AND buying in bulk. Sorry about that – I always ask if ice cream places can put two flavors in one dish, too.) Here’s how I cook dry beans in bulk and freeze in can-sized containers to make any recipe a cinch, and here's a video on youtube about how cooking beans in the Instant Pot actually makes them healthier!

Bone broth could be called “nature’s multivitamin.” How so exactly? It’s packed with:

over 19 easy-to-absorb, essential and non-essential amino acids (the building blocks of proteins)

collagen/gelatin, which help form connective tissue

nutrients that support digestive functions, immunity and brain health​

Did you get that? Bone broth benefits literally every part of your body, from your gut to your brain, from your muscles to your ligaments.It’s also relatively low in calories yet very high in minerals and other chemical compounds that many people are lacking. There’s no doubt that bone broth makes a great everyday addition to your diet.Find out more about the benefits of Bone Broth directly from Dr. Axe's website.

My partner in crime husband, over at City Cafe is now making bone broth in house from a locally sourced butcher. The benefits of FRESH (not canned from Kroger) BONE BROTH are huge for your health!

Day 15 – Eating Clean“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us.We ask ourselves, ‘Who am I to be brilliant, gorgeous, talented, fabulous?’ Actually, who are you not to be? Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. it’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” -Marianne Wiliamson

ME time – Meditation and Exercise. Spend a few minutes and make it consistent. Think about your day, ask for help where you need it. Envision you completing your tasks successfully. Be thankful and reflect. Just be still and listen to your breathing. Once you are finished, do your stretching exercises.Plan for your exercise: It’s a snow day AGAIN around here so exercise is a natural on these days. Play outside, bundle up, shovel the neighbor’s driveway again, go sledding. Just have fun and let nature be your movement. Being outside in cold weather is very good for your breathing, don’t let the cold weather keep you cooped up indoors. Shoot for a minimum of 30 minutes of physical activity every day. Increased heart rate and a good sweat is your goal.Meals: these are clean eating ideas, I do not like to give specific meals or meal plans, so vary from these as you see fit. Just be sure you stick to the fundamentals of clean eating, read labels to ensure you are avoiding added sugars, chemical sweeteners, dyes and preservatives. You can find plenty of options in almost any store these days.DrinksWater –Nice job keeping up on the water. Remember, half your body weight in ounces is the goal. Sweetened drinks do not count as pure water. Drink water, your body literally cannot live an thrive without it. Drink two cups each morning before you have anything else, this kick starts your body to crave more water.Coffee and Tea – I enjoy a cup of coffee in the morning, a cup of tea at night, an occasional sparkling water (Le Croix has become our go to around here) and water. Decide and think about what you enjoy and your routine. Set it in place to ensure your success. Side note, I also love a good glass or red wine or a Stella. Drinking higher quality alcohol in moderation (1.4 glasses per day) actually shows more benefits than harm.BreakfastHomemade omelets with turkey sausage, onion, peppers, tomatoes and avocado.LunchAgain, snow day around here so we will be having leftover chili from the weekend. Throw together a salad as a side. Chop up two leaves of kale, massage some pink salt into it for a few minutes and let sit. This softens the texture and pulls out the bitterness. Throw sesame seeds, goji berries, parmesan, lemon juice and olive oil on top and toss.Dinner: Baked Lemon Basil ChickenIngredients

3-6 boneless, skinless chicken breasts

2 cloves garlic, minced

¼ cup dry white wine (or chicken broth)

1 tsp lemon zest

1 Tbsp dried basil

1 tsp salt, ½ tsp pepper

3 Tbsp fresh lemon juice

InstructionsPreheat oven to 400°F. Place chicken in a lightly greased baking dish. Whisk together garlic, wine, lemon zest, and basil; pour over chicken. Sprinkle with salt and pepper. Bake 25 minutes or until chicken is done. Sprinkle with lemon juice.Side - Baby Greens Salad with Apples and Blue CheeseIngredients

1 (8-oz) pkg baby kale-spinach mix

3 Gala apples, chopped

1 Tbsp apple cider vinegar

1 Tbsp Dijon mustard

1 Tbsp honey

3 Tbsp olive oil

½ tsp salt, ½ tsp pepper

3 oz crumbled blue cheese or use ¾ cup shredded Cheddar cheese

InstructionsCombine kale and apples in a bowl. Whisk together vinegar, mustard, honey, oil, salt, and pepper; drizzle over salad, and toss. Sprinkle with cheese.Snacks (ideas)

Chips, Carrots and Salsa

Pita, Broccoli and Hummus

Roasted sweet potato chips – thin slices, toss with olive oil, salt, garlic or cinnamon and cook at a high temp.Be sure to monitor and flip them as needed.

“Be brave. Take risks. Nothing can substitute experience.” – Paulo CoehloME time – Yoga morning. Google sun salutations to give you a quick 5-minute stretch this morning. Did you know stretching has an impact both physically and mentally on your body. Slow down, breathe deep and in rhythm with the moves.Plan for your exercise: It’s a snow day around here so exercise is a natural on these days. Play outside, bundle up, shovel the neighbors driveway, go sledding. Just have fun and let nature be your movement. Shoot for a minimum of 30 minutes of physical activity every day. Increased heart rate and a good sweat is your goal.Meals: these are clean eating ideas, I do not like to give specific meals or meal plans, so vary from these as you see fit. Just be sure you stick to the fundamentals of clean eating, read labels to ensure you are avoiding added sugars, chemical sweeteners, dyes and preservatives. You can find plenty of options in almost any store these days.DrinksWater –Whenever I question my water intake, I decide to use a to-go cup. You know, the big 32 oz one! I fill it up and add some lemon slices. Then sip on it and refill it as necessary. This is a good trick to ensure you are getting adequate amounts.Coffee and Tea – We’ve talked about the quality of your coffee bean, now let’s talk about what you put in it. Again, if you are using a flavored creamer, read the ingredients. If you don’t know what two or more are, stop using it. I’ve been using coconut cream and cinnamon in my coffee for years. Coconut oil will also make it a little frothy if you mix it. Occasionally, I will swap out some peppermint oil too (the tiniest portion of one drop – it’s strong). Use natural additives, play around with things you like. Don’t drink chemicals for breakfast.Minimize alcohol during these two weeks, added sugars, preservatives and such in there is what we are trying to avoid. Again, hot tea is a great choice when you are craving a glass of wine in the evening.BreakfastGF homemade pancakes and sausage. My kids love Applegate, but we also do turkey sausage a lot. Follow package directions on the pancakes, but always throw in some additional nutrition. Today, add some plain oats and chia seeds to the mix, a little extra water will help with consistency. Deelish!LunchAgain, snow day around here so we will be having leftover soup (you know, the Mulligatawny we made last night). I also like to keep Ian’s nuggets around on days like these so the kids can have something warm and different than the norm. I will grab a few of them and throw them in with some spinach and kale, beets and carrots, and make a nice chopped salad to enjoy with them. Side note on dressings: read the label. Always shoot for non-soy varieties if available and know the ingredients. I am frugal, so I always throw my own dressing on a salad using olive oil, balsamic/apple cider vinegar, lemon wedge, garlic, basil, rosemary…whatever spices suit me for the day. You really cannot go wrong.Dinner: Chili Rellenos (courtesy of emeals, great snow day warming meal)Ingredients

1 onion, chopped

1 Tbsp olive oil

1 lb ground round

2 cloves garlic, minced

½ tsp salt

½ tsp pepper

1 tsp ground cumin

6 large poblano peppers (or use green bell peppers)

1 cup gluten-free chicken broth

1 (14.5-oz) can diced tomatoes

1½ tsp chili powder

1½ cups shredded Monterey Jack cheese

2 Tbsp chopped fresh cilantro

InstructionsCook onion in hot oil in a large skillet over medium-high heat 5 minutes or until tender. Add beef, and cook 5 minutes or until browned and crumbly; stir in garlic, salt, pepper, and cumin.Cut a slit lengthwise in each poblano pepper, and carefully scoop out seeds and membranes.Fill peppers with beef mixture. Arrange peppers, cut side up, in a 5- or 6-quart slow cooker; top with broth, tomatoes, chili powder, and cheese.Cover and cook on LOW 6 hours or until peppers are tender; sprinkle with cilantro before serving.Snacks (ideas)

Homemade coconut oil and garlic popcorn with pumpkin seeds – this is a must on snow days, makes everyone happy

Clif Bar

Roasted sweet potato chips – thin slices, toss with olive oil, salt, garlic or cinnamon and cook at a high temp. Be sure to monitor and flip them as needed.

“All the days of the oppressed are wretched, but the cheerful heart has a continual feast.” -Proverbs 15:15ME time – Read your bible for a few minutes, wherever you’ve left off or have a note. Just flip it open. Sometimes all you need a few versus to read right into your day. Choose one verse and use that as your quiet time thought.Plan for your exercise: Rain always tries to ruin our parade. But it can’t stop you from some good yoga strength training. There are countless online videos to push your strength to its max ability and give you a good sweat. Choose one today and save it to your desktop, that way its handy anytime you have 5 minutes to burn. I paid for one called Daily Om, and love it. Shoot for a minimum of 30 minutes of physical activity every day. Increased heart rate and a good sweat is your goal.Meals: these are clean eating ideas, I do not like to give specific meals or meal plans, so vary from these as you see fit. Just be sure you stick to the fundamentals of clean eating, read labels to ensure you are avoiding added sugars, chemical sweeteners, dyes and preservatives. You can find plenty of options in almost any store these days.DrinksWater – How are you making your water more fun? I like to add a slice of lemon or orange, melon, cucumber and lime. You can also use a drop of a similar essential oil (as long as it’s ok to ingest the type you choose). Don’t let the mundane repetitiveness of plain ice water keep you from being adequately hydrated.Coffee and Tea – Rain also makes me want to sip on hot liquids. If you’ve never taken the path of herbal teas, I highly recommend you immediately go and buy some. My faves are green tea w peppermint, ginger and turmeric, hibiscus, lemon verbena, and dandelion nettle. You can’t go wrong if you choose flavors you love. With the enormous amount of options, you are bound to find one to enjoy.Minimize alcohol during these two weeks, added sugars, preservatives and such in there is what we are trying to avoid. Again, hot tea is a great choice when you are craving a glass of wine in the evening.BreakfastBreakfast burrito – for when you wake up famished (this was me today). 1 piece of chicken sausage, 1 egg, diced red potato, spoon of salsa and sprinkle of goat cheese. Wrap and enjoy.LunchThe rare lunch date has me eating out today. I love to eat out and enjoy good conversation, but I hate not knowing the cheap ingredients being put into my food. (Side note: I buy almost 100% organic or natural when it’s only available. I don’t spend any more now than years ago when I was buying the opposite…saving money at the grocery is all about planning and discipline). Choosing clean foods is very important when out. The less processed your meal is, the higher likeliness it’s healthful. For example, choose the chopped salad at chic fil a instead of the chicken sandwich, choose vegetarian kabobs at the Mediterranean place instead of steak or pork.Dinner: Chicken MulligatawnyIngredients

“Endurance is not just the ability to bear a hard thing, but to turn it into glory.” -Philip YanceyME time – Devotional’s are a wonderful tool to fill you cup each day. When you envision your day, think of a cup of water (or coffee, lol)…slowly evaporating by the day’s challenges. If you don’t set aside time to refill your cup each day, you won’t have anything left to give. Focus and give yourself the time you need each day to refill your cup.Plan for your exercise: The rain can’t keep you away from a brisk walk. Power walking is a wonderful activity if you are not a runner, it uses muscles and brings up your heart rate similar to running. But the pace must be kept strong and set a goal of at least a mile. Shoot for a minimum of 30 minutes of physical activity every day. Increased heart rate and a good sweat is your goal.Meals: these are clean eating ideas, I do not like to give specific meals or meal plans, so vary from these as you see fit. Just be sure you stick to the fundamentals of clean eating, read labels to ensure you are avoiding added sugars, chemical sweeteners, dyes and preservatives. You can find plenty of options in almost any store these days.DrinksWater – How are you making your water more fun? I like to add a slice of lemon or orange, melon, cucumber and lime. You can also use a drop of a similar essential oil (as long as it’s ok to ingest the type you choose). Don’t let the mundane repetitiveness of plain ice water keep you from being adequately hydrated.Coffee and Tea – I have a cup of coffee every morning, it’s almost the habit and taste that I am most addicted to. If you are like me and wonder about the benefits verse arguments against your cup of joe, look up the research for yourself. Plain, organic coffee, in moderation, has many proven benefits. Cream and sugar filled and in excess, has many downfalls. It’s all about choices.Minimize alcohol during these two weeks, added sugars, preservatives and such in there is what we are trying to avoid. Again, hot tea is a great choice when you are craving a glass of wine in the evening.BreakfastGreen smoothie. Easy smoothie recipe: ½ banana (tip – peel and freeze your overly ripe bananas instead of tossing them, then use them as your smoothie base), handful of berries, almond or coconut milk, chia seeds, organic greens and a dash of cinnamon (this helps slow down the blood sugar absorption). Add cacao or maca for an extra nutrition boost and energy.LunchSpinach salad, apples, goat cheese and leftover chicken. Top with a handful of pumpkin or sunflower seeds. So nutritious and filling!Dinner: Oven Roasted Chicken or Turkey Meatball Dinner

1 pack turkey or chicken meatballs – I like hip chick farms

2 tablespoons extra-virgin olive oil

1 large onion, cut into wedges

Pink Salt

3 cloves garlic, minced

1 bag small organic potatoes

1 bunch broccolini

12 basil leaves, chopped, plus more for topping

Directions

Mix ingredients in a large bowl, toss well.If potatoes are too big, cut into halves or quarters. Spread onto a few sheet pans.If meatballs are not pre-cooked, place them on their own pan.

Cook in oven at 425 for approximately 30 minutes, until potatoes are soft.

“Nothing is impossible, the word itself says 'I'm possible'!” -Audrey HepburnME time - challenge today is to pick up a devotional, bible or your phone and use an app (there are tons of free ones for this. As quickly as you can flip it open and read for 2-3 minutes. Find what is meant for you in the passage, what jumps out? Use this as your base thought/mantra during your me time today.Plan for your exercise: I have a confession. I travel for work, and some for pleasure too. When you travel, this is your exercise. I never get somewhere and hit the stinky hotel gym - because I’ve already been moving ALL day to get there. Movement doesn’t have to occur in a gym or on some exercise deemed equipment…I don’t think Adam and Eve were doing sprints and pushups to be healthy. Just move, stand up, walk, see things, talk to people, put away your phone and be present! The world needs more of you. Shoot for a minimum of 30 minutes of physical activity every day. Increased heart rate and a good sweat is your goal.Meals: these are clean eating ideas, I do not like to give specific meals or meal plans, so vary from these as you see fit. Just be sure you stick to the fundamentals of clean eating, read labels to ensure you are avoiding added sugars, chemical sweeteners, dyes and preservatives. You can find plenty of options in almost any store these days.DrinksWater – challenge, try some warm lemon water today. Not too hot, just warm. People find it surprising that drinking warm water can be so refreshing in the icy temps. Therefore we crave coffee and tea, it’s not always for the caffeine, it’s your body asking for warmth.Coffee and Tea – Tip, pick out a few tea bags and throw them in your purse or car console. You will be surprised how cheap, and sometimes FREE, a glass of warm water is while you are out and about. Don’t spend five bucks every time you need some warmth.Minimize alcohol during these two weeks, added sugars, preservatives and such in there is what we are trying to avoid. Again, hot tea is a great choice when you are craving a glass of wine in the evening.BreakfastGranola Bar and a smoothie. Easy smoothie recipe: ½ banana (tip – peel and freeze your overly ripe bananas instead of tossing them, then use them as your smoothie base), handful of berries, almond or coconut milk, chia seeds, organic greens and a dash of cinnamon (this helps slow down the blood sugar absorbtion). Blend and enjoy.LunchSoup day! I love soups and could eat them everyday in the winter if my husband didn’t force me to make big meals. 😊 I always use leftovers to make a quick and delicious soup. If you are on the run make it ahead of time or the night before and throw it in a hot mug. Easy Veg Soup: In a pot, grill onions, garlic and ginger until translucent. Add in veggies (broccoli, cauliflower, celery, green beans, carrots), as much or little as your taste desires. Add enough water to top it by about and inch. Bring to boil then turn down to simmer about 30 minutes. Add salt, pepper, spices, 1 tsp cider vinegar and a dash of coconut oil. If you want it creamy, run it through a food processor then put back in the pot to warm back up. Top with sunflower and pumpkin seeds.Dinner: Sausage and Peppers

1 pound lean Italian turkey sausage

2 tablespoons extra-virgin olive oil

3 assorted bell peppers, thinly sliced

1 bulb fennel, trimmed and chopped

1 large onion, cut into wedges

Pink Salt

3 cloves garlic, minced

1 teaspoon chopped fresh rosemary

1/2 teaspoon red pepper flakes

12 basil leaves, chopped, plus more for topping

Directions

Heat the oil in a large skillet over medium-high heat. Brown the outside of the sausages, about 5 minutes.Next, add the bell peppers, fennel, garlic and onion and cook, stirring, until they soften, about 5 minutes. Add 1/2 teaspoon salt, rosemary, red pepper flakes and basil. Cook, stirring, a few more minutes.

Reduce the heat to low; cover. Meanwhile, brown mini baguettes (cut them in half, you don’t need or want a whole one at a time).Alternatively, cook rice on the side.Once finished, add sausages to top and enjoy.

Snacks (ideas)

Homemade popcorn (coconut oil, pink salt and garlic)

Yogurt with cacao nibs, goji berries and pecans

Clif bar – look for the varieties with clearly spelled out ingredients and almonds as the first ingredient (tip-if an ingredient list has two or more things listed that you cannot pronounce or don’t know what they are, don’t buy it)

“Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.” -Proverbs 3:5-6During your ME time today, think about the fact that all our steps are orchestrated. The challenges, the joys, the falls, the rises. This is not for only your benefit, but for the glory of God. Changing habits are never easy, if it were, everyone would be doing it. Ask for help and receive guidance when you feel stuck, this will be your ultimate strength.Plan for your exercise: Have an errand to run today, need to pick up something at the store, need to do more laundry? Park in the last spot, walk around the store an extra lap, run up and down those steps to the washer and dryer, extra fast. There are so many ways to squeeze in movement, when it becomes part of your routine and you look for ways it will become natural. Shoot for a minimum of 30 minutes of physical activity every day. Increased heart rate and a good sweat is your goal.Meals: these are clean eating ideas, I do not like to give specific meals or meal plans, so vary from these as you see fit. Just be sure you stick to the fundamentals of clean eating, read labels to ensure you are avoiding added sugars, chemical sweeteners, dyes and preservatives. You can find plenty of options in almost any store these days.DrinksWater – are you hitting your water goal? Half your body weight in ounces! Fill up and take a to-go cup of water with you everywhere. Even having it in your car is an easy way to get in more. The more the merrier, right now.Coffee and Tea – One of my favorite teas to make for anyone around our home is honey-lemon-ginger.Minimize alcohol during these two weeks, added sugars, preservatives and such in there is what we are trying to avoid. Again, hot tea is a great choice when you are craving a glass of wine in the evening.BreakfastTwo eggs, half slice of pepper jack cheese, spinach.LunchTuna wrap: Mix tuna with celery, onion, pickles and red pepper. Add into two romaine lettuce leaves, or in a whole wheat (of GF) wrap.Dinner: Sweet Potato BoatsCook sweet potatoes in oven. While those are baking, use skillet to grill up the toppings. I like to add turkey sausage, bacon, onions, red and green peppers, garlic, greens (kale or spinach work great), chives and any other veggies that sounds good to you. Once potatoes are finished, slice open and add a little butter or coconut oil then top with the skillet mix.A great side dish for this is fresh fruit mix salad with granola and nuts.Snacks (ideas)

“With the new day comes new strength and new thoughts.” – Eleanor RooseveltDid you give yourself 10 minutes of ME time today? Set up a challenge for yourself to get up 10 minutes earlier or squeeze in 10 minutes before you head out the door to do this, just for a week. I promise, you will NOT regret it!Plan for some exercise: Still our single digit temps keep us indoor, so be sure to get in some movement inside. If you are heading back to work, take the stairs a few times today. Take a brisk walk around the building, use chair exercises at your desk, do some simple back and neck stretches. We can all squeeze in 5 minutes here and there, we just have to prioritize it over the thousand other distractions we have at hand. Shoot for a minimum of 30 minutes of physical activity every day. Increased heart rate and a good sweat is your goal.Meals: these are clean eating ideas, I do not like to give specific meals or meal plans, so vary from these as you see fit. Just be sure you stick to the fundamentals of clean eating, read labels to ensure you are avoiding added sugars, chemical sweeteners, dyes and preservatives. You can find plenty of options in almost any store these days.DrinksWater – stay focused on water right now, with the cold temps, our body needs extra and dries out much faster. Hot or room temperature water is great too, it uses less energy to become useful to our body, because it does not have to warm it up. Added bonus, hot lemon water is very soothing in these cold temps, it warms the soul.Coffee and Tea – I find it comical that Dave Ramsey calls Starbucks “Fivebucks” and ever since that (and the unicorn fraps that were clearly marketed to kids last year and contained astronomical amounts of sugar), I try to avoid stopping in one and spending too much on a cup of coffee. Starbucks is, in fact, more of a milk company than a dairy company. They are one of the largest purchasers of conventional dairy in the US since a latte contains so much steamed milk. If you do stop in, opt for the black coffee and add your own options. Added tip, they will provide you with coconut milk for creamer if you request it. Minimize alcohol during these two weeks, added sugars, preservatives and such in there is what we are trying to avoid. Again, hot tea is a great choice when you are craving a glass of wine in the evening.BreakfastOatmeal with raisins, blackberries, goji berries, pecans and cacao nibs.LunchKale salad with pumpkin seeds, onion, broccoli and goat cheese with GF crackers. I like to top it with Italian or balsamic dressing. Tip, when preparing kale to eat raw, wash and cut it in a bowl, then massage in some pink or sea salt with your hands for about 3-5 minutes. Let sit for about 5 minutes, then enjoy. This takes the bitter bite out and softens it up. You will see kale in a brand new light.Dinner: Veggie Sandwiches with Pesto and Goat Cheese, side of Carrot/Raisin Salad3 Portobello mushrooms, sliced3 organic bell peppers, sliced (any colors)1 onion, sliced½ tsp salt, ½ tsp pepper3 Tbsp olive oil, 3 Tbsp balsamic vinegar1 (16-oz) whole wheat French bread baguettegoat cheese, softened3 Tbsp pestoFor Side:¼ cup olive oil mayonnaise2 Tbsp fresh lemon juice2 Tbsp honey½ tsp salt, ½ tsp pepper1 lb carrots, shredded1 cup organic raisins

Cook mushrooms, bell peppers, onion, salt, and pepper in hot oil in a deep skillet over medium heat, covered, 10 minutes or until vegetables begin to soften; uncover and add vinegar. Cook 5 minutes or until tender. Split each baguette in half lengthwise. Combine cheese and pesto; spread on cut sides ofbread. Top with vegetables.

Whisk together mayonnaise, lemon juice, honey, salt, and pepper in a large bowl. Add carrots and raisins; toss.

Day 2 – Eating Clean“Health is a state of complete harmony of the body, mind and spirit. When one is free from physical disabilities and mental distractions, the gates of the soul open.” – BKS IyengarI call my morning time ME time, I take 10 minutes for some meditation and exercise. Time to sit in silence and time to do some stretching. This simple priority usually sets the tone for my day, rather than jumping in the shower in a hurry to get to the mornings next objective calling on me.Plan for some exercise: Since it’s insanely cold right now, I would opt for some good indoor movement. Google 15 minute chair exercise and you will be surprised how using a chair can give you a good workout right in your kitchen. Shoot for a minimum of 30 minutes of physical activity. Increased heart rate and a good sweat is your goal.Meals: these are clean eating ideas, I do not like to give specific meals or meal plans, so vary from these as you see fit. Just be sure you stick to the fundamentals of clean eating, read labels to ensure you are avoiding added sugars, chemical sweeteners, dyes and preservatives. You can find plenty of options in almost any store these days.DrinksWater – the goal on water is half your body weight in ounces, this will keep you adequately hydrated. If you drink caffeine, replace it with twice as much water to replenish yourself.Coffee and Tea – Did you know coffee beans are one of the most heavily sprayed produce? I opted for organic years ago and will never go back. You can buy inexpensive organic coffee at almost any local grocery store.Minimize alcohol during these two weeks, added sugars, preservatives and such in there is what we are trying to avoid. Again, hot tea is a great choice when you are craving a glass of wine in the evening.BreakfastAvocado Toast: Slices or smash avocado on a piece of toast, sprinkle with pink salt and red pepper flakes.LunchVeggies, GF crackers and hummus with a side of apples and melons.Dinner: Lettuce Wraps

Sauce:

2 large fire-roasted jarred bell peppers, drained

¾ cup slivered unsalted almonds, toasted

1/3 cup canned unsalted diced tomatoes

2 tbsp roughly chopped fresh flat-leaf parsley

1 tbsp fresh lemon juice

1 tsp ancho chile powder

1 large clove garlic, sliced

½ tsp each ground cayenne pepper and sea salt

2 tbsp olive oil, divided

In skillet - for topping:

2 large yellow onions, thinly sliced

2 tbsp red wine or apple cider vinegar

2 large portobello mushrooms, each cut into 8 slices (you can sub chicken if you don’t like mushrooms here)

¼ tsp each sea salt and ground black pepper

8 large butter lettuce leaves

2 cups cooked rainbow quinoa

Preparation1. Using a food processor, combine all sauce ingredients. Process, leaving a little bit of texture from the nuts, if desired. Refrigerate until ready to use.2. Prepare wraps: In a heavy-bottom pot on medium-low, heat 1 tbsp olive oil. Stir in onions, and cook for 15 minutes, stirring occasionally, until deeply caramelized and browned. Stir in vinegar to partially deglaze pan, then add remaining 1 tbsp olive oil and mushrooms. Add salt and black pepper and mix well. Sauté for 5 minutes longer, stirring often. Remove from heat.3. Spread a generous 1 tbsp sauce on the bottom of each lettuce leaf. Top with ¼ cup quinoa along with 2 slices portobello and some caramelized onions. Drizzle with another generous 1 tbsp sauce and sprinkle with parsley. Repeat with remaining wraps. Can be served warm or cold. (Make Ahead: sauce can be made up to 3 days ahead of time.)Snacks (ideas)

“Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own.” – 1 Cor 6:19Spend some time on you this morning. Planning out your week, month, and/or year. Set three goals for yourself that are achievable and trackable. Resolve to treat your body with the respect it was designed through what you put in in, how to talk to it and what you use it for every day. Plan for some exercise: go for a brisk walk with your dog or neighbor, youtube yoga exercises, run up and down your steps for sets of 4. Shoot for a minimum of 30 minutes of physical activity. Increased heart rate and a good sweat is your goal.DrinksWater, water and water. I know this may get boring to you, but it doesn’t have to and eventually your body will only ask for it once you get rid of sugary drinks. Don’t let the tea label fool you, most store-bought teas contain as much sugar as a soda. Add lemon/lime/orange slice to your water. Berries and watermelon are also great. It’s VERY important you drink two glasses of water in the morning before you have anything else. The first one goes down easy. The second one you will likely need to sip on. This is a quick morning detox that cleans out your system before anything gets in for the day. For added boost, add a slice of lemon! I also think the occasional sparkling water is a nice addition.Coffee and Tea – Yes to both, but of course have coffee in moderation and don’t add chemicals to it. A little honey and plain cream, a dash of cinnamon, and you will be set. HOT TEA is my preference when I speak of tea, there are SO MANY wonderful options available at any store. Choose one or two that fit your taste and have them when you are craving something else.Minimize alcohol during these two weeks, added sugars, preservatives and such in there is what we are trying to avoid. Again, hot tea is a great choice when you are craving a glass of wine in the evening.Side note on meals: these are clean eating ideas, I do not like to give specific meals or meal plans, so vary from these as you see fit. Just be sure you stick to the fundamentals of clean eating, read labels to ensure you are avoiding added sugars, chemical sweeteners, dyes and preservatives. You can find plenty of options in almost any store these days.BreakfastYogurt parfait: Coconut yogurt topped with fresh or frozen organic berries and granola.LunchChicken Avocado Wrap/Salad: Fresh sliced chicken and avocado with lettuce, tomato, onion in a whole wheat wrap (or over salad greens). Dash with pink salt, cilantro and a drizzle of olive oil.DinnerBlack Eyed Peas and Rice: (this is a new year’s day good luck tradition)

4 Tablespoons Real Grass Fed Butter

1 whole Large Onion, Diced

4 cloves Garlic, Minced

1 whole Green Bell Pepper, Diced

2 stalks Celery, Diced

4 cups Soaked Black-eyed Peas (soak black-eyed peas in cool water for at least 6 hours. Rinse before using, or use canned)

5 cups Low-sodium (or No-sodium) Chicken Broth (home made is preferred, you can also you half broth and half water

1 whole Ham Hock

Salt, Pepper, Cayenne Pepper - to Taste

2 Tablespoons White or Apple Cider Vinegar

White or Brown Rice, For Serving

1. Heat butter in a large pot over medium-high heat. Add onion, garlic, green pepper, and celery and stir. Cook for 3 to 4 minutes. Stir in soaked beans, then add chicken broth, ham hock, salt & pepper, and cayenne to taste. Bring to a boil, then reduce heat and cover the pot for 30 minutes.2. After 30 minutes, check the liquid level; if it's too soupy, cook with the lid off for another 15 minutes or so. If it's too thick, splash in a little more broth. Stir in vinegar, then taste for seasonings. Add more spice if needed.3. Serve over white or brown rice, making sure to get plenty of the cooking liquid spooned over the top. Or, you may mix the bean mixture with the rice before serving.Variations: add red bell pepper, canned diced tomatoes, diced jalapenos, diced ham (instead of ham hocks), or sliced bacon (instead of ham hocks). Stir in torn-up kale when 5 minutes of cooking time remain.

Snacks (ideas)

Banana slices with almond butter (I like to freeze these when my bananas become too ripe)

Let's be honest, no one jumps for joy when you hear your having leftovers...not around my house anyway. Here is how to re-purpose your leftovers and make it into a sparkling new one!​1. Inventory your ingredients and pick new ones to add. You want a carb and a protein, so if you have rice and sweet potatoes, you need a protein. If you have chicken, you need some carbs (think starch and veggies). Use at least 3 colors (white rice, orange sweet potatoes, green avocado).2. Use a skillet, not the microwave! I realize this may take you a little extra time, but it will yield the results you actually want to eat. Start with the new ingredients first. For instance, I am reheating rice and sweet potatoes and turning it into a burrito bowl. I will start with some coconut oil, garlic and onion. Once that cooks for 3 minutes, add the leftovers. Then, add the spices, cilantro and cumin.3. Remove from heat and add your cold ingredients: half an avocado, salsa and cheese. Be sure to add something you really love here! That is the icing on the cake.

Here are a few great ideas that I've concocted from leftovers in the past:

Spaghetti meatballs and sauce = Chili

Grilled chicken or steak = Quesadillas or Stirfry

Taco meat and sides = Taco Soup or Tamale Pie

Vegetables of any kind = Vegetable Lasagna, Quiche, Omelets

Have fun, always add some new ingredients, and PLEASE don't waste those leftovers. Final quick tip, if you really don't feel like eating them, put them in a freezer bag with the date and what it is...this is called a freezer meal that we spend $4 a piece buying at the store! Perfect for those lazy or crazy nights, when you don't have time to cook.

I truly believe I am one of the most frugal healthy eaters out there. I don’t spend my whole paycheck at Whole Foods, I don’t buy cheap products that are chemical concoctions of their former selves, and I do buy about 80% organic. We eat much less meat that we used to around here (you’re welcome planet) and we don’t waste. If you are still riding the struggle bus with this, I am happy to help you! Just shoot me an email on the contact page or reply here.

Here is one of my go-to’s when veggies are about to spoil...pickling. Pickled beets are not only amazing for you, but they so versatile in use. Oh, and they’re a probiotic! With 5 minutes, some salt and a jar - you’re set. Here’s simple instructions I used from heartbeetkitchen.com this morning to throw mine together while we were getting ready for school/work around here.

INSTRUCTIONS

Slices 2-4 beets into ¼ inch slices.

Put the cumin seeds in the bottom of two pint jars and stack the beets on top. (Optional, I used grated ginger instead)

Mix 1 tbsp salt into the water until dissolved, then pour brine into jars until beets are just covered. (If you need to add a little more filtered water, that is okay.)

Submerge your veggies with a vessel, like another jar that fits inside, and cover these.

Place jars on small plate and allow to ferment at room temperature (65-78 degrees F) for 1 to 2 weeks.

Once you're happy with the flavor and acidity, remove the weights and pack basil into each jar (optional as well). Put lid on and refrigerate. After two days remove the basil (or it will spoil). Enjoy! These will last up to 3 months in the refrigerator.

Woke up for the second time this week with no voice, sore throat and generally feeling puny. Reasons behind it are endless: nonstop life telling me to slow down, ragweed in the air, change of weather, viral...who knows. What I do know is, I don’t like feeling this way. So, when you’re in the same boat, this is how you help your body to fix it!

1. Actually slow down. I don’t like to watch TV, but I’ve watched two movies in the evenings this week and have gone to bed early a few nights. Getting extra rest will help you to heal faster. 2. Immune support. Your body is being attacked and is likely using up reserves to fight off the funk. Invest in a good immune support supplement like On Guard from Doterra. Extra vitamins and supplements that directly support your healing and fighting functions will pay off!3. Vitamin C. I love fresh OJ, I do not love your everyday overly sugared conventional store OJ. Get some of the good stuff from a health food store near you. You’ll feel the difference almost immediately.4. Homemade soup and bone broth. Use organic chicken or beef bones with meat (whatever you want). Boil them for 10 min then put on low and add some immune supporting veggies like ginger and onion. Let it sit on low for an hour or so until the meat is done. Pull the meat off the bones and put it all (yes bones too) back in the pot. Keep it on low on your stove for 24 hours, eating from it as much as you like. The broth provides so much for you immune system and gut health, it truly is a miracle treatment. Side note, the canned and ascetic variety does not count. Don’t skip steps here...it cooks itself, just get it on the stove.5. Kombucha and/or probiotics. I tell my kids it’s like a boxing match in your gut, if you have more bad bacteria sickness wins and if you have more good bacteria health wins. Maybe it’s a little far fetched but gives you a good visual. Get extra good bacteria anytime you’re fighting something off.

Remember, being sick is a blessing...this will ultimately boost your immunities if you allow it to do so. Support your body and it will heal itself, just as it was designed to do. Now, I’m off to nap while this soups simmers.

As I arrive in NYC for work this morning, waiting patiently on the jetway since we arrived ahead of schedule, I think about food. So much good food in this town, I'm even attending a show on the future of food; but I sit here in awe of the lack of real food the every day consumer has access to...especially when traveling!

Based in my experiences, here is a short list of must haves when on the go or traveling:1. Water bottle - take your own empty one, you never know when you will be able to get one or how much it may cost (literally $5+ in many airport kiosks).2. Fruit - apples are my fave travel fruit, but bananas, grapes, berries are also easy on the go.3. Granola bars or nuts - whatever your preference, throw some packs of prepacked, solid protein sources in your bag. You won't regret it!4. Chocolate - my fave travel snack. One good 70%+ bar of chocolate will last a week when you have those sugar cravings or need a pick me up.5. Tea - this is one I seem to forget, and miss, the most when traveling. Any restaurant will gladly give you or cup of hot water for minimal cost, easy to get on the plane or in the hotel...it's a great way to unwind and feel at home with a cup of your favorite hot tea.

Summertime trips are memories in the making, enjoy every moment! But don't forget your self care should still come first. Happy travels!!

Smoothies have to be one of the most money savings, real food options I've added into my routine. They are great for breakfast, snacks, and meal replacements. With a few staple ingredients, and rescued fruit and veggies (freeze them when they become too ripe to eat but you don't want to throw away), you are on your way to a tasty super-powered treat.

Staple Ingredients:

Coconut/Almond milk or organic yogurt

Whole chia seeds

1/2 banana

Water/ice as needed (fill in cup last, only about 3/4 way to the top)

Variations:

Cacao powder (with maca optional)

Cinnamon or other spices

Frozen Fruit (cherries or berries give the best flavor, mango is also great)

Organic greens (kale, chard, spinach)

Blend in bullet type blender. If won't mix well, add more water. If too watery, add some ice. There are hundreds of variations here, some of my fave are: Chocolate covered cherry (pictured here), Berry, Tropical, Pumpkin Spice, Green (basically all mine are with greens, they just don't always look green with the other ingredients blended in).

The best $10 I spend each week at the grocery is for a loaf of gluten free bread/raisin bread and a bag of avocados. Use half an avocado on a piece of toast and top with a little pink salt and red pepper flakes, if desired. This yields at least 8 meals or snacks - that's $1.25 each! It's the fastest, cheapest and healthiest breakfast out there.

Why avocado for breakfast? According to Dr. Axe, avocados make a filling addition to any meal or snack, while providing nutritious heart-healthy fats, about half your day’s fiber, folate, vitamin A, potassium and more. It's packed full of essential nutrients, avocado benefits include improved heart health, hormone balance, better digestive health and so much more. (read more here: https://draxe.com/avocado-benefits/)

No doubt you've dieted or are on a diet right now. We all have! The thing about diets is that you and me, we are not a diet, we are real people living real lives. We do not fit in someone else's bubble of what may work for their body, we are not meant to fit there. So stop the diet roller coasters and start deciding to eat real food.

What is REAL FOOD? One of my fave real food authors is Michael Pollan. He says, "If it came from a plant, eat it; if it was made in a plant, don't." So simple! Eat real foods like broccoli and bananas. Don't eat processed chemical cocktails like soda and cereal. Now, I am a realist and know you cannot always have and don't always want fresh produce. Next step, read labels! If you cannot pronounce more than three ingredients, don't buy it. Don't even bring it home where you and your family will be tempted to eat it.

Chemical addiction is real, and it's not just in illegal drugs...it's in our food. Big agriculture is not out to keep you healthy, it's out to make a profit - unfortunately, it's at your demise. Recognize it, accept it, and choose not to support it. You will feel and look better once you choose to add in real food. Your body will thank you, I guarantee!

When you walk through life with a confident faith and unwavering hope, who can be against you? Struggles and storms are opportunities to learn and share your knowledge with others. Gifts and "luck" show up in your life as a gentle reminder of the protective hand that guides you.

This is why, at the beginning of the day, I ask for guidance and endurance to drop the "self," walk through storms, speak boldly, and live in truth. And at the end of the day, I give thanks for the help I was given, the gifts and blessings that were delivered and am generous to those in need and those who supported me along the way.

Tip: Keep a notebook under your bed and title it "Gratitude Journal." Spend a few minutes at the end of each day writing what gifts, blessings and struggles you have to be thankful for. Go to sleep focused on the good in your life, it will change you.

Author

Hi, I'm Teresa. I am a Certified Integrative Health Coach who focuses on autoimmune diseases and building your immune system.

My passion is to help empower you with the knowledge to feed yourself and your family for optimal health. I also coach one on one, in groups and families, and teach classes and workshops in Louisville, KY and online.