newbie - Forum - The Frugivore Diet

Smoothies vs whole foods

2021-01-31T12:57:53.000Z

Hey everyone! I'm new here and hoping to get some advice. I would love to try fully raw food! However, I live in Canada and such a lifestyle is pretyy expensive (I hope to oneday build a greenhouse when I own my own home).

So, in the meantime, I was thinking raw til 4! I look at Freelees results and I'm just in awe, and have also really struggled with other diets.

My only concern is the smoothies. I've heard of studies that say smoothies are actually not very good for you, and that eating the foods in whole food form is most ideal... But when I try to cram in as many calories without the aid of smoothies I find it very challenging...

Hoping to get advice :)

New Member - Been on HCLF vegan diet for 4 months

2016-09-14T17:48:05.000Z

Hi all, I'm Rebecka (Reb/Becka) are fine as well :). I'm still pretty new to this lifestyle, but I believe that it is the best decision I have made in life. It's such a phenomenal feeling to know that every meal I eat makes a positive contribution to the world we live in as well as my physical and mental health.

I hope to meet more people here! xx

Newb with BC question

2016-03-21T01:06:32.000Z

Hey there! I'm brand spankin new to the diet, I've been inconsistent with my diet since high school, and I've finally had enough so I'm here for the support! My family is incredibly unsupportive of not consuming animal products, and my boyfriend understands though he does not see the same change as right for himself (hopefully this will change when I expose him to some pro-raw vegan literature and documentaries)

I do have a question about birth control. I'm weaning myself off taking Zoloft, prescribed for anxiety and stress. Now that the sun is in the sky longer, I'm feeling much more myself and I'm hoping this diet will cure my depression once and for all! However!!!

I started taking birth control pills when I was 19 and in July of 2015 (I'm 23 now) I stopped taking pills and had the Mirena IUD inserted.

Can anyone tell me how this affects my body otherwise? I personally have not experienced any negative side effects that I know of. What should I do? I don't get a period because of it, and to be honest I don't mind that at all... and I'm also not looking to get pregnant. hahaha

Mentor/Vegan raw till 4 guru for the uk?

2016-01-13T22:19:13.000Z

Hey hey!! I recently went vegan and am embarking on the Raw Till 4 journey!!I'd really appreciate the help of people who have experienced the pitfalls, highs, lows, positives and negatives of the diet so I can understand what it's doing to my body :) any advice for this newbie would be awesome! And if anyone is in the UK, it would be great if you could recommend where to at our as a vegan or vegan groups I could join?Thanks fellow plant people :)

Traveling in Thailand, a HCRV Newbie

2015-12-04T15:00:24.000Z

Hello everyone!

My name is Freyja and I'm fairly new to 30bad as well as high carb veganism. I've been vegan for 3 1/2 years however, and am a chef at a raw vegan restaurant. I recently graduated from college, and want to do some traveling. Obviously, the fruit drew me to Thailand, as well as the friendly people, warm weather, slower pace of life, and inexpensive living. I'm thinking about traveling for around 2-3 months sometime between January-June of 2016. Living in a cold climate, it would be nice to go during the colder months-however, I would love to be able to go to the RT4 fruit festival in June. Or maybe I would stay for longer than 2-3 months, who knows! When's the best time to go?

I mainly wanted to reach out to all of you fruity folks as a way to connect with some like-minded people, as well as ask for any tips/advice while transitioning toward hcrv, and traveling in Thailand. I look forward to hearing from you! Thanks

Much love,

Freyja

A question regarding nausea from a Newbie!

2015-06-29T00:59:41.000Z

Hi guys!

I've been vegan for the last 3 days, and today was my official day of starting raw till 4.
This morning i had 10-15 feijoas at about 9:30 am, everything was fine at first, but 30 mins later and i started to get like a headache and rushing feeling. I waited a bit longer and drank some water. The nauseous feeling still lingers, and i even threw up a bit of the fruit too (Ew yuck!), it also burnt my throat like no tomorrow!!

Oh, last night i had a stirfry rice with brown rice, green beans, capsicum, brussel sprouts, leek, broccoli, cauliflower, with a clove of garlic and half a cube of reduced salt vege stock.

I'm just wondering if this feeling is normal this early? Do you have any tips? Is it okay to have a cooked carb lunch? something plain like rice or potatoes with no salt and oil of course, or should i just tough it out and have another mono meal - a different fruit probably.

Exploring Vegan lifestyle - Find it so expensive in NZ!! Any help appreciated

2015-05-09T00:28:38.000Z

Hi guys i recently stumbled upon DurianRiders youtube page and became interested as his dietary recommendations go against everything i've ever learned. I want to give it a go but am finding it so hard as dates and bananas are hard to find/expensive. It seems like this lifestyle is perfect for those living in tropical climates. Please help

Standard American making moves

2015-02-27T00:06:21.000Z

Hey everyone- My name is Nick, I'm from the US, and I've gone through phases of being a vegetarian and then vegan. I ended up falling off of it because I was not educating myself fully, and ended up malnourished. When my attention was brought to a raw diet, I was immediately intrigued, and felt that it made sense to me. I've struggled endlessly with digestive issues, and want to feel good knowing that I am doing my body good.

It has been about two weeks on a mostly raw/raw til 4 style way of living. A lot of people say that this lifestyle does not have to be expensive, but I find myself spending quite a bit of money. Yes, granted, I did stop huffing on an electronic cigarette (saving me about $60 a week), and I'm not going out to restaurants, so these little bits definitely help keep some cash in my pocket.

It seems that I'm eating a lot of oranges in the morning, usually followed by a banana smoothie, and then I bring about 64 oz of smoothie with me to work. When I get home I'll have a cooked meal, hang out, and then sleep. Yes, there are issues with the way my day is setup. I work in the restaurant industry as a server (no, not ideal, but it has to work for now), and my schedule is more like wake up at 11am, and be at work from around 4pm to midnight or so.

I'm here looking for advice, tips, tricks, helpful/intelligent conversation, and whatever else we all may have to offer one another! I'm currently reading Doug Graham's 80/10/10. Some issues I find are: cravings for sweets (cakes, cookies)... also things like ranch dressing... It has been about 2 weeks, but I feel like it's breaking an addiction!

Thanks, and looking forward to meeting all of you!

Nick

3rd day raw

2015-02-10T02:18:27.000Z

Today I had a wonderful day at school. I had a green juice with apples, spinach, strawberries, and oranges. I also had an organic salad. I had a bowl of craisins and raisins. I also had about 3 rock melons.

14 year old with unsupportive parent

2015-02-07T11:47:59.000Z

Hi everyone,I am a 14 year old girl (vegan) wanting to become even healthier and happier by getting into the hclf lifestyle! The only problem is, my parents are so unsure about my new way of eating. My mum thinks I'm eating waaay to much fruit and sugar, which she thinks will result in me getting fat. (I have previously been overweight and through hard work, I lost the weight) my dad thinks I won't get enough protein, and when I told them I was going vegan he made me eat tofu every day just to make sure I was getting enough protein!Now the real question is, how do I get them so accept me eating so much fruit every meal? I cannot eat more than two bananas without my mum giving me looks. And I know I will gain some weight on this lifestyle, which will just make my mum lecture me about how bad carbs are. My family is Asian (Korean, to be exact) so rice is a staple in our diet and I love it, but my mum will again, look at me funny when I eat more than a certain serving of rice. She always glances over and asks "I thought, you were trying to lose weight?" And "Too much rice will make you fat" and "I've dieted before and fruit made me gain weight so easily" and "Do you even know how many calories are in _____ bananas?" Etc etc.I really hate my parents telling me meat is needed for me to grow, meat is needed for protein, milk is good for you and all that bullshit.So please help me, I'm 14 so I can't move out or make my own money. My parents don't give a shit about documentaries or whatever, so I need a way to persuade them that a fruity, high carb life is optimal for humans.Thank you for reading this everyone!!!!

Help a newbie

2015-02-02T12:36:47.000Z

Hey everyone! I'm quite new to Raw till 4 and have some questions I'm hoping someone can answer.

1. Are grains and flours completely forbidden? Or can it be eaten sometimes? Like porridge out of quinoa, oats, buckwheat etc.

2. Why are these things forbidden?
- tofu, soy meat
- plantbased milks
- plantbased, unsweetened yoghurts

3. Are peppers and beans ok to combine with anything? Because they're not in any group, like high starch or fatty or acid etc. Not that I can see anyway.

4. Can I eat vegetables for lunch or does it have to be fruit? I like having salad and raw lunches like zucchini pasta with tomato sauce. Is that ok or not?

Thanks in advance!

Newly transitioning to Raw till 4!

2015-01-15T00:21:40.000Z

Hey fruity people!

I just started my journey with raw till 4 yesterday after being vegetarian for about a year.

During that time i did try vegan but i was uneducated and basically starving myself so no surprise but i fell back to vegetarian.

This time I've done my research and I've watched lots of videos (thanks freelee and durianrider!) and I'm sure that ill do it right this time!

Ive started a 'vlog' on youtube, I'm hoping it will keep me motivated and on track, and i can share my progress with everyone!

My first video is here if your interested: https://www.youtube.com/watch?v=ybD4bL6Dtc0&feature=youtu.be

If anyone has any tips or advice it would be greatly appreciated!

Im also interested in the HCLF.. so far I'm eating only fruits during the day :)

Its only been a day and i feel awesome!!

Cassie x

Lonely Beginning of Raw Till 4

2015-01-07T05:08:33.000Z

Hello friends!

I've done a lot of research prior to beginning Raw Till 4, and it's almost a week since I've begun it, but I am feeling the overwhelming sense of doubt flood over me with every little shift and change in my body. I am certainly not used to this, and I'm still worried about vitamin deficiencies such as iron, b12, and D despite having heard countless times why and where these things can be obtained.

As a lot of the women (and men) come to this lifestyle with disordered eating pasts and presents, I too come here wearing my badges of dishonor: calorie-restrictor, weight obsessed, digestively challenged, nut-binger, and hypochondriac. I may have given up the most severe case of calorie restriction 2 years ago, but I would certainly be heading down that beaten path again in no time if it weren't for this lifestyle.

My metabolism in compromised GREATLY, I am still healing from antibiotics given to me in order to eradicate vicious h. pylori, I am jumping head first into this despite having done Fully Raw wrong 7 months prior, and I am more confused than ever about who to listen to and what will keep my body from feeling so ill. I feel like I'm being pulled in so many directions, but I don't know who to follow. No doubt Vegan is important, but I still truly believe there is no one set way of eating for every person. I'm just not sure where to begin, but I have decided to build my base upon RT4 and add gradually until I find what is absolutely right for me.

For now I feel a little lonely in the journey because I have no one to talk to about my specific ailments thus far. I'm a worrier, something I would like to alleviate with time, but I cannot help the fear I am going to have life-threatening symptoms but I have no way of telling -of course, until it's too late and I've ruined my health more.

Gosh, does that make sense? I guess what I'm trying to say is I feel weird, and I would love to hear more about others' first couple weeks going HCRV / RT4.

Forgive my incoherence!

Love and light,

Pip

Back in the game, bloating/digestion advice?

2015-01-05T22:45:17.000Z

Hey guys,

I was eating raw till 4 this summer and managed 2 months before I went back to eating the SAD diet once again, along with smoking, and drinking. I'm happy to say that I'm back to a high carb low fat vegan lifestyle. I'm definitely want to do it right this time around and have no plans of falling off the wagon again!

I've been raw till 4 for about 10 days now and I'm having the worst digestion problems. My stomach hurt so bad last night that I barely made it through my shift as a waitress. I should also mention that I stopped taking the contraceptive pill 2 months ago and my time of the month hasn't come back into full force yet. It definitely felt like terrible PMS cramps, but magnified by 100!

Anyway, if any of you lovely ladies have advice on how to work through this please let me know!

Lauren

Vegan=big boobs??????

2015-01-03T07:10:46.000Z

Since keeping a HCLF rawtill4 lifestyle, I my breasts have enlarged from a E/F to a G+I have been rt4 since the 1st of November 2014 and most of my body has remained the same size besides my waist and boobs. My weight has stayed the same however my body composition has changed dramatically.I had a G cup for 2 years on a restriction 1200ish calories vegetarian diet then moved to a high protein low carb vegetarian diet still keeping around 1500 calories for 1 year and my boobs shrunk to a DD cup.Since eating 2500+ calories in fruit, veg and starches they have totally ballooned out.I'm curious to know if this is something that happens to a lot of females out there/if anyone has possible explanations as to why this has occurred or if anyone has any other comments.Thanks :)

20f. 6mos PLANTBASED! New to 30BaD <3 Sayin' hello

2014-11-25T22:00:47.000Z

Hey new friends!

So excited that I finally got myself on this friggin website! My name is Jaz, I'm 20 years old born n raised in Orange County, California. I went vegan May 7th after around 2 months paleo and 2 weeks vegetarian. I was drawn to the lifestyle by a drive to find health. I continue on with ease now as my eyes have been open to the tremendous wrong we do to animals, the Earth, and to ourselves by consuming animal products. I hope to make many posts in the future detailing further my continuing journey with veganism! The community I have connected with, mostly through Instagram, have been completely astounding in their sheer positivity, support, and vigor to get the vegan message out there to the masses. (Something about not having rotting flesh inside ur tummy must make u a happier person I guess!) I'm so glad I can finally connect w even more of u amazing carb crunchers, calorie smashers, fruit bats, and banana boys&girls!

I've had enormous success on a plant based diet so far, cheers to a lifetime more of compassionate living!

*takes swig of fruit smoothie*

.:Connect~:.

IG @plantbasedjaz

highcarbhippie.tumblr.com

Transitioning into RT4 and stuff about eating disorders

2014-11-06T10:07:35.000Z

Hello!

I'm totally new here and literally just signed up.

I'm writing here to see if I can find any people who have similar experiences as me and hoping you can give me some tips.

I recently found out about RT4 and I'm very interesting in trying this lifestyle. How did you transistion into the lifestyle? Did you just dive head first into it or did you ease into it?

I'm recovering from an eating disorder (one year out of the woods) and I'm afraid that the transistion into this lifestyle will trigger my eating disorder into life again. My eating disorder included calorie restriction and binging, as well as body dysmorphia (spelling?). I've heard that a lot of people experience som weight gain when they first transistion while their bodies adapt. This will be very hard for me as my weight is a sensitive trigger too. Did some of you find a way to avoid it or will I just have to deal with it?

FInally; is there any people here who is recovering from an eating disorder and making this lifestyle work? I really would love to hear some of your stories!

Hope to hear from some of you!

xxx
Esther

Need some info for others in the Salt Lake City, UT Area!!

2014-11-05T05:48:10.000Z

I am new to the fruitarian lifestyle and I'd love any tips or info anyone could give me. If you're in my area (Salt Lake City, UT), I'm also looking to meet like minded people. My husband is on-board but is not sure that he wants to go totally raw...yet ;) I'd like to meet some people that can steer me in the right direction to succeed with this lifestyle.

I'm also wondering if anyone can give me some info about good resources for obtaining high-quality, organic produce at a reasonable price in this area (as my husband and I are both students).

Any Vegan College Students?

2014-11-04T17:34:50.000Z

Hello everyone!

My name is Erin, and I've been vegetarian for most of my life and have been beginning to try the vegan Raw Till 4 lifestyle! I am currently 19, attending college (double major in Communications and French), trying to occasionally run when I have the time and energy. I've been modifying my diet over the past two weeks, succeeding some days and failing the others. I think I'm just now starting to get the hang of consuming the proper amount of carbs (well, probably not optimal, but enough so I don't fall off the wagon and binge!) and keeping myself hydrated, but I need to smash in more fruit while staying on a student budget with little room to store fresh food! So far, I've kept frozen and dried fruit available and bought generic fruit smoothies (Naked Smoothie Juice) but I'd really like to get optimal health benefits and find more ways incorporate fruits during the day and enjoy awesome cooked vegan meals at night that keep me full! Currently, my dinners stuff me until midnight (college student- late hours are the worst, my sleeping schedule is destroyed) and then I do my best to resist temptation and find something that will fill me- I was lucky enough to find cheeseless pizza topped with veggies last night!

Whew! Sorry for the rambling, but I wanted to give a brief description of where I currently am with implementing RT4 in my life. It's been very difficult getting a good start eating vegan while living on campus, but I have finally started to make some progress. I would love to hear how other college vegans find healthy ways to eat and have energy, and other wise fruit eaters to help me with recipes, proper food combining, and how to eat out at restaurants and keep vegan!

Thanks for reading, everyone!

Erin

How much is too much?

2014-10-31T20:16:16.000Z

I came to this lifestyle from the female bodybuilding mentality of cutting my calories to 1200-1400 and focusing on primarily protein. I was eating close to 200 grams of protein every day but keeping my carbohydrates as close to 100 as I could. I lifted heavily 6 days a week, supplementing cardio 3 or 4 of those days. As you can imagine, I burned myself out pretty quick. I have been on a RawTill4 diet for the past week and since I feel so free of calorie restrictions, I haven't even been tracking how much fruit I've been eating. Today I decided to count it all up and I hit 2,000 pretty quickly (around lunchtime.) I'm 5'8, 135 lbs, and fairly active. I don't train as much as I used to, but I run twice a week, lift twice a week, and bike everywhere I go. Like any girl coming from years dieting, I am terrified, yet so excited to finally implement abundance in my diet. But, how much is too much? Is it excessive for a moderately active female to reach the 3,000's and will I not be as lean as I could be??

Thanks for your input, I'm a newbie :)

Dates?

2014-10-20T11:03:45.000Z

Hey all,

I know this is probably a silly question but I'm new-ish and I've been putting off getting dates because they are so expensive.

But finally I found a way to get 6kg of organic dates for around 50 euro where I live and I was just wondering if this is a good price? And more importantly, how long will they last?

I'm forever buying fruit and then having to throw it out because they get overripe and I'm afraid of spending so much money on dates only to have them dry up or rot. How long do they last?

And is 6kg enough? I don't even know, I'm sorry for all the silly questions! >__<

I'd be looking to have datorade everyday if that helps!

Thank you for anyones help!! x

Hello All!

2014-10-15T15:43:30.000Z

Hello Everyone!

I just wanted to introduce myself and get my feet wet on the forums. I just started my journey on this HCRV lifestyle this week. My main goal is to help heal my body. I'm really loving being able to eat fruit to my hearts content because it's always been my favorite food group, but I've always limited it because that's what most diets out there tell you to do. It's so freeing to be able to eat a whole watermelon and not be ashamed of it. And this girl right here can put down some watermelon. Next summer beware! I'm gonna have melon for breakfast EVERYDAY! Woohoo!!

The only negative experience I've encountered so far is from other people. I work evenings so most of my meals are eaten at work. Yesterday I brought my date & apple smoothie to work for lunch, and I got a lot of disgusted faces and "why would you eat that?!?!"

It's strange to me that people can be so closed minded. I think it's outrageous that I have to defend my choice to eat fruit. I'm sure this is nothing new to ya'll, but holy cow.... It made me feel really defensive and kinda angry that these people would be so blatantly rude and negative about MY food choices. And what bothered me the most was the majority of the negativity was coming from a girl that keeps gaining and losing the same 20 lbs over and over again doing things like Advocare, taking diet pills, and other restrictive diets - then binges and gains all the weight back when she gets to her goal weight. I guess I will get the last laugh when I am healthy and thriving and she is still stuck on the dieting yo-yo.

Hope everyone has an awesome productive day.

New FruitBat! =)

2014-10-01T09:38:08.000Z

Hey Guys!

My name is Maria and I a new high carb vegan! I have a lot of fear coming into the lifestyle because its not something I am used to. Dairy used to be my life and I haven't eaten dairy in 3 weeks and I don't crave it but I do crave vegan sweets (oreos, twizzlers, lays) I am an 18 year old college student and although I try to limit myself and keep it under control those craving really do bother me and I do give in from time to time. What scares me about this lifestyle is that I was SOOO used to calorie restricted and now that its eat all you want and you will lose weight that scares me. I literally cried during breakfast because it was bigger then what I was used to (I usually skip breakfast, I know terrible) and my breakfast was only 600 calories -.- I ended up hitting my mark of 2,500 calories but it was so hard to accomplish that. I realized I ate more frequently throughout the day rather then sit down and eat a BIG meal, I would eat a good meal and eat some fruit throughout the day and today I had some sushi tonight which I ate with a BIG SMILE ON MY FACE because I love sushi. So I guess my question is how do you get over the fear of calories?!

Thanks! :)

P.S : Heres a little about me: I am 18 years old, College Student in NYC, Actress but a corporate communications major (I want to be a lawyer), and I am also a youtuber (beauty and fashion) ! :)

New FruitBat! =)

2014-10-01T09:38:06.000Z

Hey Guys!

Thanks! :)

P.S : Heres a little about me: I am 18 years old, College Student in NYC, Actress but a corporate communications major (I want to be a lawyer), and I am also a youtuber (beauty and fashion) ! :)

Watermelon doesn't work for me?

2014-08-19T11:09:32.000Z

Every time i have watermelon for breakfast - this is a whole, medium watermelon so like 800-1000 calories, i end up full but still hungry? And a few hours later i'm feeling lightheaded as if i haven't eaten anything? Is this just because i'm only a month or so into raw till 4 so my body is not used to it yet?

I'm thinking about doing watermelon island for healing but i'm worried that i won't be satisfied and constantly hungry.

Just another cronometer question...

2014-08-05T16:14:53.000Z

Hi everyone,

first of all sorry for just another cronometer question...lol

I know is it possible to set cronometer to 80/10/10 and so I did.
I also know I shall ignore the recommended calories BUT what about the fat and protein values?
Shall I use the recommendation there? (Protein = ~ 40g / Fat = ~18 g)
Or have these values to be a bit higher as well?

Hello from Germany

2014-08-03T19:44:25.000Z

Hi everyone,

I am quite new to this lifestyle and hope to get some guidance and support in the beginning. =)

Years ago, after my graduation, I stopped my daily exercises literally overnight and that
was the worst decision I've ever made. I thought I wouldn't have the time anymore and
told myself I would keep the body my exercises formed. Restrospective I am not surprised at
all that I gained weight, became a couch potato and finally tried out almost every diet to
lose weight during the last ten years. It was very frustrating because every weight loss didn't last long and I gained even more weight.

Then I reached the stage of self-pity and gave up.
I lost all my self-confidence, felt ugly and isolated myself more and more from all.
At the end of the last year my colleague told me about her best friend who recently became vegan to lose some weight...and I got interested.

I did a lot of research, bought some books and then finally tried out this so called 30 day challenge on my own this year. The author is quite famous for his books here in Germany and there are a lot of people who follow his vegan nutrition succesfully. After my 30 days I had lost only 3 kg but I felt better than ever. Nevertheless his kind of meals were too complex and expensive for me and so I started to do some research again. I was so inspired when I found Freelee's videos and some interesting Instagram accounts that I wanted to try this as well. So I slowly started to add fruits and vegetables to my meals, then had fix vegan days (RT4) within the week and now I feel ready to switch completely to RawTill4.

I feel sorry for the lost years, but I am finally able to admit that I am the only one who can make a change in my life - and here I am! My aim is to improve my fitness again and lose something between 10 - 15 kg. Furthermore I'd like to connect with other vegan people =)

Greetings from Germany

Daily macronutrient needs in grams? Need some math help...

2014-07-07T19:07:33.000Z

I am trying to follow the 80/10/10 rule, but I dont really have time/the skills to calculate the exact percentage of my diet that is carbs, fat and protein every day, I'm not that great at math! I have tried using cronometer but it's quite american so not accurate for me, as some of the products I eat aren't on there, also it takes a long time. Could someone help me calculate the grams of fat and protein I need on 80/10/10? I have worked out that I need about 600g of carbs a day (im about 60kg, 17yrs old).

Thanks :)

"How To" advice for people wanting to start jogging for the first time (video)

2014-07-07T11:28:21.000Z

Here is a video I put together to help people start jogging for the first time without injuring themselves.

The full program is in the video description.

Transitioning and food combining. .. newbie mistakes???

2014-07-03T21:48:14.000Z

So I am new to this lifestyle and beggining to transition (currently mostly cooked/high fat vegan) but I notice that I am constantly bloated. I dont think I am following food combining rules very well but i dont know what to do?

My usual diet goes like this: a few bananas followed by a huge bowl of cornflakes with almond milk (breakfast), more fruit like apples/oranges/mango then cereal bars or dried fruit & nut bars (lunch), cooked vegan meal like chickpea stew/curry/wraps (dinner) and then a small amount of fruit, dried fruit, sometimes nuts or biscuits and vegan chocolate. Every meal is a good 4 hrs apart, so I thought my digestion could deal with this? I need some ideas to help me transition to high carb low fat raw till 4 lifestyle? - I also have problems convincing the parents that its good to eat so much fruit, affording fruit, food availability etc.

P.s I seem to be addicted to chocolate! I can't imagine not eating it?!

Thanks :)