The Power of Nutrition | Luke Corey, RD, LDN | UCLAMDChat

Hello and welcome to today's webinar.

My name is Luke Corey and I'm a registered dietician and sports nutritionist.

The topic for today is the power of nutrition and we're going to look at how you can

use nutrition to fuel your body, to boost your health and to power performance so

if you're tuning in and you have a question you can reach out to us on

Twitter using the hashtag UCLA MD chat or you can comment on our Facebook page

and we'll be answering those questions at the end of today's webinar all right

so just a brief outline of what we're going to discuss a day the first thing

we're going to do is we're going to take a look at nutrition and give it a new

definition something that is a little more up-to-date and then we're going to

follow it up with talking about the impacts that nutrition has on your day

to day performance we're gonna look at the difference between poor nutrition

and optimal nutrition and that will lead into what I call the five basics of

optimal nutrition and then finally we're gonna finish off by putting everything

into practice you have a good understanding of what you need to do in

order to truly maximize from this information you're gonna receive today

just a brief introduction as I mentioned I am a registered dietician and sports

nutritionist I work out of the UCLA Health Sports Performance Center that's

located the UCLA UCLA health training center in El Segundo which is the home

of the LA Lakers at our facility we provide performance training and fitness

classes for youth high school and elite athletes as well as just recreational

adults who are looking to get back into shape from my end of things I provide

the nutrition support for all of those members and that comes in the form of

evaluations and assessments body composition measurements and the

creation of nutrition action plans that they can take and start to implement

into their day-to-day routine so the first thing I want to discuss is is

redefining what nutrition is so if you take a look in any dictionary a typical

nutrition definition is something like this it says it's the process of

obtaining food the food necessary for health and growth which is great

what they're saying is you're using nutrition to keep you alive and

functioning I'm sure that's what we all want but

when we're talking about optimal health and optimal nutrition I think we need to

expand on this definition so this is how we define optimal nutrition we see that

that it's eating the right amount of nutrients on a proper schedule to

achieve the best performance and longest possible lifetime in good health so

essentially what that means is that we're using nutrition to not only

maximize health and happiness and well-being but if you're athletic to

improve your athletic performance as well and nutrition can have a profound

impact not only on your daily health but if you're again if you're an athlete on

your athletic performance as well so taking a look here

just what day-to-day perspective what we can see is that good optimal nutrition

habits can reduce your risk of developing diseases and disorders like

cancer diabetes and heart disease it can also make it easier to lose fat mass and

to gain muscle mass which is what is optimal for good health tissue quality

so things like nails skin hair and teeth good nutrition supports those those

particular tissues joint health is a big one especially as we get older

good optimal nutrition can reduce your risk of developing arthritis and other

degenerative joint disorders and lastly if you're an adolescent and you're in

your growth period good nutrition can support that growth and development so

that you can reach your full potential so the day to day impacts of optimal

nutrition are are profound then from a performance standpoint so this can be

athletic performance or this can just be day to day performance even work

performance optimal nutrition can support cognitive function so things

like focus and concentration and and quick decision making skills though it

can all be improved and enhanced by good nutrition your ability to exercise so

not only exercise longer and harder but to exercise at a higher intensity

that's all improved by simply incorporating good nutrition practices

into your into your routine things like energy and endurance again from an

athletic standpoint is very important but just the energy to get through a

typical day is improved by good nutrition strength and power from a

performance standpoint is improved your risk of injury decreases so if your

injury prone you may want to look at the quality of your nutrition and good

nutrition habits can reduce that risk of injury and also help you recover from

injury if you've suffered one in the past and then lastly a lot of people

suffer with poor sleep and a lot of times it is nutrition related so the

quality of sleep can be improved by just making some modifications to your eating

habits so what we want to take a look at now is looking at the difference between

poor nutrition and a poor diet and what we consider kind of the optimal

nutrition habits so if we look at those people who typically follow a poor diet

what we see is that the consult consuming low nutrient foods so there's

really no quality to the foods that they're consuming and then they're also

consuming those those foods and large portions we tend to see that these

people have irregular eating patterns so they're skipping meals or they're

skipping snacks or every day looks a little bit different in terms of their

the schedule of their meals and snacks and then lastly what we see is that

these people are typically dehydrated or the consuming unhealthy fluid sources so

things like sodas and energy drinks and those sorts of things so if you're

following a diet like this typically your calorie consumption is is higher

than it should be and that can lead to a lot of issues like weight gain and a lot

of those disorders and diseases that we talked about in the previous slide so

ideally we want people to gravitate more towards what we consider the optimal

nutrition habits this is eating nutrient-rich foods so basically getting

the best quality and every bite that you take consuming those foods in the

appropriate portion sizes eating at regular times and we'll get into this

I'm in more detail later on and then being well hydrated and

consuming healthy fluid sources so ultimately the goal today is to help

whether it's you or people you know gravitate from sort of this poor diet

into something that's a little bit more higher quality and will help you reach

whatever goals that you have in mind so that leads us in to what I call the five

basics of optimal nutrition see these are the five things that you can

implement into your day-to-day routine that's gonna help you reach your goal

that's gonna help improve your health and boost your performance those five

things we're gonna discuss our eating schedule the key nutrients that you want

to be focusing on when you're building your meals out the types of foods that

you should be selecting in order to get those key nutrients we're gonna look at

portion sizes and then finish off with talking about how to stay well hydrated

throughout your day so let's start with eating schedule so there's a few

different routines that people typically follow as part of their their eating

schedule some of those common routines include one that is considered kind of

the most common which is eating every two to three hours so a typical day for

somebody like this would be they have breakfast in the morning they follow

that up with a snack mid-morning then they're having lunch then they're having

another snack in the evening and maybe finishing off their day with dinner

that's a very common practice for most people and it's a very healthy practice

as well but there's other people who might follow what we call the 3 square

meals on routine where they really thrive off of just eating breakfast

lunch and dinner they're not really big snack eaters and that's perfectly fine

as well and then lastly there's people who skip meals or they put themselves

into a state of intentional fasting so what that looks like is perhaps on

purpose they're skipping breakfast every morning and then the first meal is lunch

and then they're having snack and then they're having dinner and that's a

perfectly healthy routine as well right one thing to consider though is you do

go into a fasting routine it's not really recommended for those who are

pregnant in their growth periods having impaired glucose regulation so if they

have issues with diabetes or prediabetes or if

they're athletic and they want to gain muscle it's just it's just not a

suitable eating schedule for those types of people but what the research shows is

is it's not so much the schedule that you follow it's the consistency that you

can maintain right so whether you prefer to eat you know every couple of hours or

if you like three square meals or if you like to follow a fascinating protocol as

long as you can stick with that day to day and that every day looks the same

that's when your body is gonna thrive so really picking that routine that you

know you can follow on a day to day basis is where you're gonna get the most

benefit from and then what we want to figure out and determine are the key

nutrients that we want to include within those meals so this four key nutrients

that we want to ensure our part of our entire day and a part of every meal and

snack the first one and probably the most important one is protein right so

protein are the building blocks of our bodies they're the building blocks of

muscle bone tissues organs even our brains are all built using proteins and

our bodies regenerate and replace these proteins on a daily basis so we want to

make sure that our diet is rich in lean high-quality proteins in order to

support these to this tissue quality while also keeping the body healthy and

strong and for those who are in their growth phase making sure that they have

the building blocks to grow to their full potential so every time we make a

meal there always should be a source of protein with that meal whether it's

animal-based or plant-based and we'll get into those foods in a second here

but the second key nutrient that we want to include in our daily diets are

carbohydrates now carbs have kind of developed a bad

reputation over the last few years a lot of people are associating carbs with fat

gain and unfortunately there's not a lot of research to actually back that up

so carbohydrates are a beneficial part of our diets we just want to make sure

we're consuming in the right portions which we're going to be talking about

in a few slides from now what we need to know though is that carbs are the main

source of fuel for our bodies and for our brain so we want to make sure that

we are including carbs as part of our as part of our meals and snacks if you're

active carbs are your main source of energy

during exercise and then a lot of foods that provide carbohydrates also provide

those soluble and insoluble fibers that support got health and cardiovascular

health as well right so we want to make sure that we do include carbohydrates

within our diets keep in mind though that the amount that we consume can be

adjusted based on the goals that we have so typically what we see is for people

who do you want to lose a little bit of weight you know we'll cut back on their

carb intakes but if you're athletic and you train at a high level we want to

make sure that your carb intake is sufficient enough to support all of

those activities so proteins are a big part of our diet carbs are a big part of

our diet we also want to make sure that we are including fat in our diet as well

so again fat had that bad reputation a few years ago as well everything we ate

was low-fat or no fat but what we found in the research is that we actually need

fat in our diets right but we need the right types of fat the reason why is

that some healthy fats support joint health right a lot of these fats have an

anti-inflammatory property to them so if we're talking about reducing our risk of

our thright as' or other chronic joint issues we want to may want to look at

incorporating some more healthy fats into our diet those healthy fats also

support cognitive function as well so making sure that we are keeping our

brain healthy using these healthy fats and then lastly there's a lot of

essential vitamins that can only be absorbed by incorporating some of these

fats in our diets so things like vitamin A D and K which are all vital to just

the daily functioning of our bodies we want to make sure that our body is able

to absorb these and the only way to do that is to ensure that we have enough

for those healthy fats in our diets and then lastly we want to make sure

that we are getting enough vitamins and minerals and we're we're consuming the

full spectrum of vitamins and minerals with the foods that we eat vitamins

minerals are like the you know the key and the ignition of our car what keeps

our bought it's what keeps our body functioning day to day right it

essentially keeps you alive all right vitamins and mirrors also keep

your immune system strong and healthy and protect your body from disease so

overall when we're building out our meals we want to make sure that we

include all four of those key nutrients throughout our meals throughout our

snack so by the end of the day our body gets everything it needs to support

health performance and just day-to-day functioning so we've established our

eating schedule that's the first thing we talked about we have identified those

key nutrients that we want to include in our meals and snacks now it's time to

focus on those foods that are going to provide us with those key nutrients so

this is just a quick snapshot the thousands of different types of foods

that can provide those key nutrients that we're looking for so for example we

talked about protein being a vital nutrient in terms of maintaining good

lean tissue and and strong bones and so on well we can get protein from a number

of sources not only lean meats things like fish and seafood and chicken and

beef no sorts of things we can also get it from different dairy products as well

right milk cheese Greek yogurt those all are very good sources of protein we have

to keep in mind though that we also want to get some of those plant-based

proteins in our diet as well so things like beans and lentils tofu tempeh and

different nuts and seeds provide us with those essential proteins that our body

requires right so making sure that we get a variety of those foods as part of

our daily diet to make sure that our body gets all the different proteins

that it requires what - carbohydrates there's really two

categories the first one are grain products so these are kind of the more

nutrient-dense carb sources things like oats wheat bread wheat pasta brown rice

quinoa barley couscous those sorts of foods provide us with a lot of those

complex carbohydrates that give us the fuel source to keep our bodies

functioning throughout the day but then we also want to make sure that we're

getting fruits and vegetables in our diet they provide carbohydrates as well

things like apples and different types of berries and bananas and then

vegetables like sweet potatoes squash carrots those sorts of things those are

all carb rich nutrient-dense options that we want to include in our diets as

well and then lastly those healthy fats that we talked about those come from

things like nuts and seeds and different oils things like almonds and flax seed

and chia seeds olive oil is a great safe source of those healthy fats even some

foods like salmon which is also a protein source provides those healthy

fats as well so getting those foods as part of our diet is essential to making

sure that we get those healthy fats our body requires so we're getting a variety

of protein we're getting a variety of carbohydrates whether it's through

grains or fruits and vegetables and if we get a variety of those fat sources

that's going to provide us with all of those vitamins and minerals that we

talked about is that fourth key nutrient so the key here is making sure we get

variety throughout our diets people people typically tend to eat a lot of

the same things every day so we wanted to expand that palatal load there we

want to start to really explore some of these different foods that we might not

consume on a daily basis and ultimately when you're building out a meal getting

something from each one of these categories ensures that by the end of

the day you're hitting all your key nutrient targets so visually what that

looks like is something like this what we see here is we see a lot of color a

lot of variety just different foods that we can be including in our diet on

daily basis so our lean proteins some of our whole grains fruits and vegetables

even dairy products are healthy options as well so ultimately what you need to

start thinking about is ways that you can upgrade your current meals to

something that's a little bit more balanced and something that includes all

four of those key nutrients that we talked about so here's an example here

right a lot of people for dinner or for lunch have something like this maybe

it's some chicken strips with some french fries

right yes this meal here provides protein and carbohydrates but

unfortunately because it's typically deep-fried you're gonna get unhealthy

fats as part of that meal right and then you're missing out a lot of key vitamins

and minerals that your body requires right instead what we want to try to do

we want to try to upgrade from that meal and get something that includes all four

of those key nutrients that we talked about so something like this we've got

chicken we've got rice we've got vegetables fruit even a couple pieces of

cheese what that's gonna do is that's gonna give us those lean proteins that

our body requires good sources of carbohydrate in the rice and the fruits

the vegetables healthy fat which could be a dressing on the vegetables and the

the key vitamins and minerals from just that variety of food that again supports

day to day functioning so if you're kind of following along what we've done so

far again is develop that eating schedule we have identified the key

nutrients that we want to include proteins carbs healthy fats vitamins and

minerals we've we've identified the foods that provide those nutrients now

what we want to do is we want to focus on consuming those foods and the right

portions so portion sizes have increased over the last few decades and I think we

see a correlation with the increase in you know rates of obesity and being

overweight and a lot of that is is attributed to two portion sizes kind of

going out of control a little bit so we want to do is we want to

use some perspective on the the sizes of the portions of food that you're

consuming on a daily basis and I'll also give you some perspective on you know

how many portions you should be consuming over the course of a day so

the easiest way to understand portion size is to use your hand so for example

if you have a protein source one serving fits in the palm of your hand so it's

about 3 ounces of something like chicken or fish or even like beans or lentils

it's whatever can fit in the palm of your hand that's one serving for

carbohydrates it's one copped hand so it's about a half a cup overall so that

would be grains you know things like oats or cereal something like that rice

it's whatever you can fit in a cupped hand that's one serving those healthy

fats that we talked about it's about a thumb size so about one ounce or a

tablespoon right so if it's oil if it's not it's about the size of one thumb and

then fruits and vegetables a fistful would be considered one serving so

that's about one cup as well right so again if you're preparing your meal take

a look at the portion sizes you're consuming and just make sure they fit

with the recommendations here so to put this in perspective let's get an

understanding of what a typical day looks like for your average person so

the average male consumes around 2,000 calories everyday if we were to break

that down into portions and this is kind of the ideal breakdown we're talking

about eight servings of protein so there'd be about eight of those palm

falls throughout the day of protein we're looking at 13 servings of

carbohydrates so that's a combination of those grains and fruits and vegetables

typically we try to do half or more of those servings as fruits or vegetables

and then lastly we're talking about nine servings or nine thumb sizes of fat as

well for that typical male 2000 calorie diet females

typically it's about 1600 calories a day so you're looking at about six servings

or six palm fulls of protein ten servings of carbohydrates with at least

half of those being fruits and vegetables and then seven servings of

fat or seven unfolds so if you're looking for a breakdown of how that's

distributed throughout the day if we take a look at that male 2000 calories

again eight servings of protein 13 servings of carbs nine servings of fat

if we were to break that down with this eating schedule here it looks something

like this two of those palm folds so two of those servings of protein will come

at breakfast maybe you add one serving of grain two servings of fruits and

vegetables and maybe two servings of fat

what that could look like in real life would be something like a cup of Greek

yogurt a little sprinkle of granola maybe throw on some blueberries some

strawberries and add some chopped almonds right that would hit that full

nutrient profile in the right portions and then you just continue to spread out

those servings throughout the day until you get kind of an even distribution

between your meals and snacks and you reach your daily totals all right so the

key theme here is is know your numbers and try to reach those numbers on a

consistent basis day in and day out same thing with our females again some fewer

portions overall but but still distributed throughout the day similar

to on the male example there so lastly what we're going to talk about is

hydration and how you ensure that you are well hydrated throughout your day so

the human body is approximately 75% water so small changes in hydration can

really impact the body and you may have suffered from some of these symptoms of

dehydration things like headaches constipation fatigue joint and muscle

pain reduced athletic performance impaired cognitive function if you've

ever had any of these symptoms you may want to take a closer look at your

hydration you might be in a dehydrated state

so in order to avoid dehydration to stay well hydrated it's good to know how much

water we actually need to drink every single day and an easy way to figure

that out is to take your weight in pounds and divide it by two that's the

number of ounces of calorie-free fluid that you should be consuming every

single day so for example if you weigh a hundred and fifty pounds you need to

drink about 75 ounces or about two and a half liters of water every single day

all right and I keep mentioning water because that's your best fluid source

but you can get that hydration from things like coffee and tea trying to

avoid putting too much sugar or cream into those into those drinks unsweetened

iced tea so low sugar calorie free lemon water so basically water with a slice of

lemon in it just to give us some flavoring or again if you don't like the

flavor just plain water using a flavoring agent can help boost your

hydration so trying to hit that number on a daily basis will ensure that your

body is getting all the hydration it needs to function as and it's best one

way to track hydration is to look at urine color so we want something

typically in this yellow to pale yellow that is that ensures that you're in a

hydrated state the darker your urine gets the more dehydrated you are the

more you're going to need to focus on your hydration intake in the future so

again up to this point and in terms of our five basics we've talked about

establishing that eating schedule identifying those key nutrients that you

want to include throughout your day choosing the right foods that are going

to provide you with those key nutrients even those foods and the right portions

and then making sure you're well hydrated alright to complement

everything you've been doing up to that point so now it comes to putting this

all into practice and there's some simple things you can do in order to

achieve that what I encourage people to do is to sit down and make a plan right

just write things out you can start by writing out just your fuelling schedule

so take a look you know your typical day look at your

work schedule look at your exercise schedule your social activities and fit

your nutrition into that plan and make sure you're able to repeat that on a day

to day basis - to maintain that consistency right so establish that

eating schedule so write that down then you want to write out just how you want

your meals to be built all right always making sure that some protein is part of

those meals and snacks making sure you've got some good carb sources

whether it's grains fruits vegetables those sort of things and then including

those healthy fats as well once you have that template in place it becomes easy

to start to fill out the foods that you want to consume right so what you can do

is you have your template and then you can build out you know Monday Tuesday

Wednesday Thursday and so on right just using that template there so what that

looks like is now you start to pick the foods that you want to consume so if you

go back to your your template you're gonna have breakfast first thing in the

morning you know you want to include a protein source

maybe that protein source is Greek yogurt you want to pair that with some

carbs a little bit of granola some blueberries and then as I mentioned

earlier add that healthy fat in the form of chopped almonds or something like

that and you repeat that throughout the day so that you're hitting on all those

key nutrients as you build out your meal plan from there you can even take it one

step further and establish your portion sizes right so your Greek yogurt one one

palm full or three-quarters of a cup your granola is one cup handful or about

a quarter cup or half a cup and so on and continue to do that throughout your

day because then from there what all you need to do is build your grocery list

all right so now you have all the foods that you need you know the amounts that

you need you just create your grocery lists from there go to the store do your

shopping come home and if you have time start to prepare those meals so maybe

you're preparing you know bulk meals for the whole week or if you're just

preparing for the for the next day all right that's going to help ensure that

you're getting all the proper nutrition you're getting that

optimal nutrition that we're talking about every single day of the week

essentially the more you do that the more it becomes a habit right so again

kind of following this routine here you know establishing that evening eating

schedule being consistent day in and day out hitting those key nutrients

throughout your day choosing the best quality foods choosing those foods and

consuming those foods and the right portions for you making sure you're well

hydrated throughout the day and then just repeating that day in and day out

and again you can accomplish that with a little bit of meal planning grocery

shopping and meal preparation so in summary I've given you some some pretty

basic information but free for you to truly be able to implement it and to

benefit from it the best thing to do is to set a goal for a lot of people they

want to lose weight and those basics that I just talked about there that can

help you do that right so set a goal whether it's weight loss maybe it's

improving athletic performance maybe it's just improving markers of Health

have that goal in mind and then create your plan so take this information that

we talked about it you may need to modify a few things but overall those

are the typical recommendations that you want to follow that's gonna be the plan

that's going to be the the roadmap for you to reach that goal something that

can be really beneficial for a lot of people is to recruit people who are

supportive so maybe it's family members or friends people have similar goals who

you can follow and take this journey along with it just makes it easier for

you to reach your goal it provides you with that accountability that you're

looking for so recruit a team track your progress whether that's just checking in

with yourself every single day if you've set say you know a hydration goal at the

end of the day check off whether you accomplished that or not the other way

to track your progress is to meet with somebody like myself a dietician who can

track that progress along with you and then lastly a lot of this can be

challenging making changes to your routine especially if it's a routine

default for such a long time can be difficult so celebrate those

victories if your hydration is drastically improved right you know

celebrate that posted on social media you know go out for dinner with your

family your friends and just celebrate that accomplishment overall if you can

implement that routine that we just talked about if you can track your

progress celebrate your victories this is just gonna go a long way towards

moving you down a more ideal and healthier path towards that optimal

health and optimal nutrition so if you're looking for more information you

can reach us through our website UCLA health org slash sports performance if

you're looking for a one-on-one consultation you can reach out to us

there as well but overall I just want to say thank you guys for tuning in and

we're happy to answer some questions so again if you have a question you can

reach out to us on twitter using hashtag UCLA md chat so I think we've got some

questions now all right

okay so first question is what do you think about diet trends like keto diets

and intermittent fasting so these are two of the more popular nutrition trends

that we're seeing these days both of yous typically in a weight loss you know

capacity so people using keto diet or interim fascinating as a way to lose

weight and there's actually a lot of research to back that up

the thing about keto diet intermittent fasting is that there they can be

challenging diets to maintain and you really have to you know follow it as

specified right so you can't just do like a half a keto diet some days and

then other day is just a regular diet it's one of those things you really got

to follow and stick to on a day to day basis I also recommend if people are

looking to do something like keto diet or intermittent fasting to reach out to

somebody like myself who has lot of experience and knowledge in those

areas and can help just help you establish the proper guidelines that you

need to follow in order to really maximize you know these these diet

protocols all right any recommendation for eating during sports a volleyball

tournament I have one to two hour breaks what are items that are promoted to be

good but really or not so things like sports tournaments can be challenging

because you're on the road there's not usually a lot of good healthy options in

the area so what I typically recommend people do is one take a look at the

schedule ahead of time understand where your breaks are and how long those

breaks are and then plan accordingly I really encourage people to pack their

own snacks and meals get yourself a little cooler that you can take with you

to the tournament that's got healthy options so you don't have to rely on you

know buying something from the from the cafeteria from the canteen or from you

know a local fast food place and something that's typically promote

promoted as as being good but really isn't especially for youth sports it's

gonna be things like sports drinks like Gatorade or Powerade those are really

useful for people who train or perform in a really high level but for your day

to day youth athletes those are just really high sugar high calorie foods you

probably don't need at that point you're better off suited with something like

fruits and vegetables just plain water packing snacks like trail mix or protein

bars you know even like a peanut butter and jam sandwich is just gonna be a

better option for you at a tournaments and different sporting events let's see

here if my goal is to lose weight how do I modify these recommendations you

provided so as I mentioned the those recommendations are pretty universal to

most people no matter you know what your goal is whether you're trying to lose

weight or perform at your best in your sport establishing an eating schedule

that's consistent will help with that the only place you want to modify is

probably with your your portion sizes alright so in

the end if your goal is to lose weight you just need to be consuming fewer

calories typically the easiest place to reduce from is gonna be your your

carbohydrate intake so if you remember for the mail and a 2,000 calorie diet it

was about 13 servings for a female it was about 10 so even just cutting back

in those areas maybe dropping from 13 to 210 or 9 for the male and from 10 to 6

or 7 for the female that's going to reduce that overall calorie intake and

that's what's gonna help lose that weight the other part of the equation is

just exercising more right so we want to be able to burn more calories than we

take in and that comes in the form of exercise all right last one here so is

plant-based diet the best solution for health and fitness I've seen many

documentaries on Netflix supporting that I'll just say that Netflix is in the

business of making money so a lot of those documentaries that you see on

there they can be very deceiving and they can really skew a lot of what the

research actually says so plant-based eating is not necessarily healthier than

just a regular diet that includes animal-based proteins what it comes down

to like I mentioned is are you getting all those key nutrients that we talked

about really when it comes down to health it's making sure that we're not

at risk of a nutrient deficiency that our body is getting everything it needs

in terms of carbs proteins healthy fats and all the vitamins and minerals that's

gonna be a better solution for good health than just going and starting a

plant-based diet there's nothing wrong with the plant days based diet you can

certainly be just as healthy that way but it's not you know the best diet out

there all right so so thank you for your questions and I appreciate you guys 2

minute tuning in and I hope you have a great rest of your day thank you very

much you