Sunday, March 31, 2019

Korean Beef (Turkey) and Rice

Here's another recipe that I like to make for dinner.
It's easy to put together and tasty.
I always use ground turkey instead of beef.
I actually haven't bought ground beef in years.
I found this recipe here.
(I just copied this recipe from the link and I don't know how to get rid of the annoying ad.)

KOREAN BEEF AND RICE

INGREDIENTS
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  • 1 lb lean ground beef
  • 3 cloves garlic, minced
  • 1 tablespoon sesame oil
  • 1/2 cup brown sugar
  • 1/4 cup soy sauce
  • 1/4 teaspoon ground ginger
  • salt and pepper
  • 1/2 - 1 teaspoon crushed red peppers (depending on how spicy you like it)
  • Rice (cooked)
  • 1 bunch green onions (diced)
INSTRUCTIONS
  1. Heat a large skillet over medium heat and brown beef with garlic in the sesame oil.
  2. Drain most of the fat and add brown sugar, soy sauce, ginger, salt and pepper and red peppers. Simmer for a few minutes to blend the flavors.
  3. Serve over steamed rice and top with green onions.

Meeting Forrest

Earlier this month, my sister-in-law Laurel informed us that she and my nephew Forrest 
were coming from Philadelphia to Utah. Forrest is 7 months old and we had  never met him yet.
We all met at Michelle's house after church. We had dinner together.
The kids played while the grown ups talked.
And we all took turns holding Forrest.
He's a curious baby and was so sweet to let us all gush over him.
















We won't see Forrest again until our family reunion in August.
He'll be a completely different baby by then!
I'm so glad that we got to enjoy him now.

St. Patrick's Day

I don't make a big deal about St. Patrick's Day.
When the kids woke up they found a green table cloth on our table 
with a bunch of chocolate gold coins. That was enough to excite them.


I we all wore green and I snapped a few pictures before church.





After church I took a few more pictures.
I bought the girls scarves and the boys hats at the dollar store.








Sam's Sacrament Meeting Talk 3-17-2019


Happy St. Patrick’s Day. And as they say in Ireland, “Top of the morning to ya.” Actually, my mom who served her mission in Ireland told that they do not say that.
My name is Sam Christensen. I’ve been in this ward for nearly 4 years but after a stint in the Stake Young Women’s Presidency and now nearly a year serving in the primary, there are many faces that I do not know in the congregation. So, I’ll briefly introduce myself and my family.
          My husband Sean and I both grew up in Washington, on opposite sides of the Snohomish valley. Snohomish is about 30 miles north east of Seattle. Sean and I met at a stake dance when I asked him to dance. We dated in high school and I waited for him while he was on his mission. Six months after his mission to Peru, Sean and I were married in the Seattle Temple. In a few weeks, we will be celebrating our 12th wedding anniversary.
          Sean and I received our bachelor’s degrees at BYU-Idaho. Sean studied accounting. He now works in Salt Lake as a senior auditor for the Department of Defense. I studied child development and am now a stay-at-home mom. We have five children. Lexi is 10, Avery is 8, Eli is 6, Ruby is 4, and Ty will be 2 in less than 2 months. Sean is a primary teacher and I am the primary secretary, so our family dominates the primary.
Our house is always loud and there are always finger prints on the walls and windows and toys and crumbs on the floor. But I have lots of little people to snuggle with and be my friend. I am grateful for my family.
Heavenly Father has organized us into families to help us successfully meet the trials and challenges of life. The home also exists to bless us with the joys and privileges of family associations. Our family and home are our safe place, our support network, our sanctuary, and our salvation. Our homes should be the strong place to which children can come for the anchor they need in this day of trouble and turmoil.
President Joseph F. Smith said, “There is no substitute for the home. Its foundation is as ancient as the world, and its mission has been ordained of God from the earliest times.”
Today, evil forces are challenging the home as never before. If our homes are to endure, parents and children must dedicate themselves to the gospel ideals that ensure preservation of home and family. Families aren’t failing, but we are failing the family because we have not learned how to put family life first in our world. There can only be one number one. “Is it your family?” If your family does not come first, your family will not last.
In homes where high ideals and gospel values are maintained, it is parents, not teachers, who lay the foundation of character and faith in the hearts of their children. If the training a child should receive in the home is neglected, neither the Church nor the school can compensate for the loss.
Following President McKay’s well-known statement “No other success can compensate for failure in the home,” he went on to say: “The poorest shack in which love prevails over a united family is of greater value to God and future humanity than any other riches. In such a home God can work miracles and will work miracles.”
I’d like to share with you a few quotes about the family…
Harold B. Lee said, “The most important of the Lord’s work you will ever do will be within the walls of your own homes.”
Ezra Taft Benson stated, “There can be no genuine happiness separate and apart from the home. The sweetest influences and associations of life are there.”
Joseph Fielding Smith declared, “The primary function of a Latter-day Saint home is to insure that every member of the family works to create the climate and conditions in which all can grow toward perfection.”
Joseph F. Smith said, “We are living for eternity and not merely for the moment. Death does not part us from one another, if we have entered into sacred relationships with each other by the virtue of the authority that God has revealed to the children of men. Our relationships are formed for eternity.”
I believe that we came to this life to become families and to learn to have an eye single to the glory of God. Heavenly Father wants to see if we’ll choose Him and His path. Latter-day Saints whose eyes are single to God’s glory see life from a vastly different perspective than those whose attention is directed elsewhere.
When we’re filled with the light of the gospel and the love of the Savior, the most natural desire is to share it with all those around us.
I really do believe that the spreading of the gospel and building up of the kingdom on earth today is a marvelous work. And how wonderful it is that we can witness the rolling forth of the gospel. It’s not enough to just witness the work of God. We need to be doers of the work. The best place to start is within the walls of our own homes. Our homes need to be missionary training centers.
          I believe that this is why the two hour block and the new home church Come Follow Me has been introduced. Our homes are to be second to the temple in sacredness. By studying the Come Follow Me lessons at home each week we have another opportunity to have the spirit in our homes.
The Come Follow Me program has blessed my family. And to be honest, I feel like preparing for this talk has been more for me than anyone else. I have really enjoyed the new home church curriculum but we have been struggling implementing it the past few weeks. I was getting discouraged when my family looked nothing like those you’d find in the Ensign. Not all of my children are as interested in studying the manual as I am. And believe it or not they don’t always sit still or pay attention. Lately, I’ve found myself getting discouraged. I feel like preparing for this talk has been Heavenly Father’s way of gently nudging me back on the path.
          What I really love about the Come Follow Me program is that it stream lines everyone’s gospel education. I love that it gives all of my family something to focus on and to study together. And I love that what we study at home each week is reinforced and added upon every week at church.     
I’d like to share some teachings from Elder Robert D. Hales October 2016 General Conference address titled, “Come Follow Me by Practicing Christian Love and Service.”
Elder Hales taught that our Christian love and service naturally begin in the home. He reminded parents that we are called to be loving teachers and missionaries to our children. They are our investigators. We bear the responsibility to help them become converted.
In truth, all of us are seeking to be converted—which means being filled with our Savior’s love. As we follow Jesus Christ, His love motivates us to support each other on our mortal journey. We cannot do it alone. There is a Quaker proverb that states: Thee lift me, I’ll lift thee, and we’ll ascend together eternally.
Teaching one another the doctrine of the kingdom is a way to love and serve each other. Sometimes as adults, we tend to worry about the state of the world—that schools are not teaching moral character. But there is so much we can do. We can take advantage of the teaching moments in our own families. We are being given another opportunity to share our thoughts about the gospel and the lessons of life, stop everything, sit down, and talk with our families.
We should not worry that we are not professionally trained gospel teachers. No training or manual is as helpful as personally studying our scriptures, praying, pondering, and seeking the guidance of the Holy Spirit. The Spirit will lead you along. The calling to be a parent includes the gift to teach in the ways that are right for you and for your children.
For more than a hundred years, church leaders have called us to set aside uninterrupted time each week and hold Family Home Evening. But many of us are still missing the blessings. I believe that this is one of the main reasons that President Nelson has shortened our Sunday church meetings and introduced the Come Follow Me home church program. We are being given another opportunity to learn the gospel together with our families.
Some of our most impactful Christian service is given by holding family scripture study, family prayer and studying the weekly Come Follow Me lessons. It is our family time to share simple spiritual concepts and experiences, to help our children learn to care and share, have fun together, bear testimony together, and grow and progress together. As we do these things each week, our love for one another will grow stronger.
Elder Neil L. Anderson taught us in his October 2015 conference address titled, “Faith is not by Chance, but by Choice.” He taught that faith in Jesus Christ is a gift from heaven that comes as we choose to believe and as we seek it and hold on to it. Your faith is either growing stronger or becoming weaker. Faith is a principle of power, important not only in this life but also in our progression beyond the veil. By the grace of Christ, we will one day be saved through faith on His name. The future of your faith is not by chance, but by choice. Be relentless in protecting your faith.
Although your beginning fire of faith may be small, righteous choices bring greater confidence in God, and your faith grows. The difficulties of mortality blow against you, and evil forces lurk in the darkness, hoping to extinguish your faith. But as you continue to make good choices, trust in God, and follow His Son, the Lord sends increased light and knowledge, and your faith becomes settled and unwavering. President Thomas S. Monson said: “Fear not. … The future is as bright as your faith.”
    The purpose of the Come Follow Me program is to increase our faith, expand our gospel knowledge and to strengthen our families at the same time.
Elder Claudio R. M. Costa address us in the October 2007 general conference. He talk was titled, “Don’t Leave for Tomorrow What You Can Do Today.” He stated… Our Father has taught us that parents are obligated to teach the gospel to their children. The Lord instructed us how to take care of our families when He told us through His prophets in the proclamation to the world, “Parents have a sacred duty to rear their children in love and righteousness, to provide for their physical and spiritual needs, to teach them to love and serve one another, to observe the commandments of God and to be law-abiding citizens wherever they live.”
We know God has taught us for centuries how to protect and take care of our families. We also know and can see that the adversary has been attacking the family. Now is the time to use all those teachings. Now is the time to perform our God-given duties concerning the family.
President James E. Faust gave us three key things we can do to protect and strengthen our families:
          -Family prayer. Parents must teach their children that they are God’s children and therefore need to pray to Him daily.
-Family home evening. As President Faust taught us, family home evening is for all of us no matter what stage of life we are in. We must have Monday nights free of all other activities that might keep us from gathering as a family.
-Personal and family scripture study. We need to help our children strengthen their faith and testimony through this basic habit.
It is in the home that the family learns and applies gospel principles. Great love is necessary in order to teach and guide a family. Loving fathers and mothers will teach their children to worship God in their home. When a worshiping spirit permeates the home, that spirit is extended into the life of each family member. This will prepare them to make whatever sacrifice is necessary to be able to return to God’s presence and stay together as a family for all eternity.

Saturday, March 30, 2019

Health Quotes

Earlier this month when I was preparing my message to share about health to the Relief Society sisters, I came across several quotes that I liked. Here are some of them...

“Slow progress is better than no progress.”

“The only person you should try to be better than, is the person that you were yesterday.”

“You will never change your life until you change something you do daily.”

“If you’re searching for that one person that will change your life, take a look in the mirror.”

“Create healthy habits not restrictions.”

“Self love is asking yourself what you need – everyday – and then making sure you receive it.”

 “You can never meet your potential until you truly learn to love yourself.”

“It is not what you are that holds you back, it is what you think your are not.”

 “In order to love who you are, you cannot hate the experiences that shaped you.”

“Love yourself first, because that’s who you’ll be spending the rest of your life with.”

“Practice isn’t the thing you do once you’re good. It’s the thing you do that makes you good.”

 “Your bad habits will ruin you. Your good habits will save you.”

“Health is much more dependent on our habits and nutrition than on medicine.”

“Healthy habits harbor happiness.”

“It’s never too early or too late to work towards being the healthiest you.”

“Being healthy isn’t about the weight you lose, it’s about the life you gain.”

“The greatest wealth is health.”

“Never throw in the towel, use it to wipe off the sweat. Then keep going.”

“Anyone can workout for an hour, but to control what goes on your plate the other 23 hours… that’s hard work.”

Sam's Talk on Health to the Relief Society

At the beginning of the month, I was asked to speak at our ward Relief Society activity this month.
I was asked to speak about health and habits.
Something that I have been focusing a lot of recently.
I felt flattered that our Relief Society leaders thought of me when they thought of health.
And I felt excited to speak. I had so many different ideas of what direction to go with my message.
It was a little overwhelming.
Here's the message that I shared...

I was asked to speak about health tonight. This is a topic that has been on my mind a lot for the past two years actually. You see, right after Ty was born, my biological father always passed away. He had extremely poor health, mostly due to a lifetime of bad decisions.  A few months later, my dad, well technically stepdad, but he raised me and I’m sealed to him so I call him my dad, he was given a terminal diagnosis. Over the next several months we watched his health decline very rapidly. And a year ago, this week actually, he passed away. The months after his passing, I kept thinking about how much my dad suffered because of his poor health. Actually, both my dads did. I knew that I wanted to do everything that I could be to healthy and to have a long life.
I decided that it was time to make my body and my health a priority. You see, over the past decade I had started to view my body as a baby making, growing and feeding machine. I had five babies in 8 years and it had taken a toll on me. Without realizing it, I made everyone in my family’s health and well being a priority over my own. So last August, I decided to do something. I made my health one of the main focuses of my life. I won’t get into the specifics about the program I did, although I am happy to talk about it with anyone. The company that I used is called Optavia and it focuses on achieving optimal health through healthy habits. The programs creator, Dr. Anderson, believes that the first step to achieving optimal health and longevity in life is achieving a healthy weight. So that’s what I did. For the first time ever, I believed in my ability to be successful in a health related goal. The body achieves what the mind believes. I lost 80 lbs in less than seven months.
But I have come to learn that the pursuit of health is a life long journey built upon daily decisions and healthy habits. I learned that you will never change your life until you change something you do daily. The secret of your success is found in your daily routines. I became aware of my habits related to food and eating. I started to change my habits. Good habits are formed. Bad habits we fall into.
I want to talk about self love. Self-love is not selfish; you cannot truly love another until you know how to love yourself. Don’t forget to F.L.Y. First Love Yourself. And speaking of flying, I’m assuming that most of you have been on an airplane. Do you remember the instructions that the flight attendants give you before take off? If there is an emergency oxygen bags will drop down from the ceiling. If you are flying with someone in your care, like a child, who are you supposed to give oxygen to first? Yourself! You are supposed to take care of yourself first! After you have cared for yourself, then you are instructed to give oxygen to whoever you’re flying with. Why would you be instructed to care for yourself first?
I really do believe that knowing our true identity, that we are children of God, daughters of a King; will change how we view ourselves. We were created in the likeness of our Heavenly Parents. Truly believing this will truly change how we view our bodies. Our bodies are one of the greatest gifts we will ever receive. We should be filled with gratitude for our bodies and all that they are capable of. How does knowing your eternal worth and potential change your view of your body and your life?
I think it’s important to mention that when we talk about “health” it means so much more than our weight, waistline or even physical bodies. Just as important as our physical health is our emotional, mental and spiritual health. I truly believe that all these are related to each other and depend on each other. Have you found that your physically health affects your spiritual health? Does your emotional health affect your spiritual or physically health?
I am a better disciple, teacher, mother, wife, Primary Secretary, daughter and friend when I have had enough sleep, when I am not hangry, when I am not stressed or overwhelmed or burned by jealousy or a grudge. My body and my emotions definitely effect my spirituality.
I have learned that my physical health is just as much, if not more, affected by my mind as it is by my body. Our will to live a healthy life, needs to be stronger than our cravings. You need to train your mind to be stronger than your emotions or else you’ll lose yourself every time. Your mind and determination must be strong. “You will never always be motivated, so you must learn to be disciplined.”
Now I want to share some practical ideas for improving your health…

-Wake up each morning a little bit earlier than your kids or than you need to for work. Give yourself time to feel peace and prepare your mind and spirit for the day. “If you wake up every morning with the thought that something wonderful will happen, you’ll often find that you are right.”
- Get outside and get fresh air everyday if possible.
-Drink lots and lots of water. On my program I was encouraged to drink over 100 ounces a day. And my personal goal was to drink 150 ounces every day.
- Dance. Listen to fun music that makes you want to move.
-Go on walks with a friend, your husband or your family. Or go by yourself. Walks are a great time to ponder or listen to podcasts or audio books.
-Go to bed early! The Word of Wisdom counsels us to get good sleep. “Sleep is an investment in the energy you need to be effective tomorrow.” After over a decade of mostly not sleeping through the night, I can testify that enough sleep is just as important for good health as nutrition and exercise.
-Follow health food accounts on social media. I personally find it helpful to get new ideas.
-I like to add chia seeds, ground flax seeds or wheat germ to things that I bake like muffins or to pancakes, smoothies, or sauces. My family hardly ever notices. Last week, I also added oatmeal and spinach to a fruit smoothie I made and no one noticed.
-Last night I used whole wheat pasta instead of regular pasta for dinner.
-I have been trying to buy a bigger variety of produce. I have been trying to expose my kids to new friends and veggies and we found several that I didn’t know that my kids like.
-I find that it can be helpful to every once in a while, not always, keep track of what you’re eating. Use an app like My Fitness Pal or even just write it down.  Be a mindful eater. Pay attention to what you out into your body and why.
-Replace emotional or boredom eating with other activities.
-Surround yourself with healthy food. I have started to keep lots of veggies cut up and ready to eat in my fridge and lots of prepared meat too. Doing this helps me eat those things when I’m hungry and not a quick snack food.

-What health hacks or tips do you have for loosing or maintaining weight or for feeling healthy and strong?
I challenge you all to pick one or two changes that you can make in your life now that will help you on your health journey. Write down your goals. And don’t give up. Practice your new habits and routines every day. Remember, practice isn’t the thing you do once you’re good. It’s the thing you do that makes you good. Making changes is going to be hard but hard is not impossible.


Friday, March 29, 2019

Sam's Optavia Journey

 This post has been in the making for several months now.
As I have mention in previous blog posts and on my social media accounts, 
I've been participating in a health/ weight loss/ lifestyle program.
...
Here's my story...
In January 2018, my friend Aubrey decided to give Optavia a try.
I remember talking to her on the phone just a few weeks after she started.
And then we got together for a double date a few weeks after that.
She kept me updated on her progress. After 5 months she had lost 50 lbs!
She texted me around that time and asked if I wanted her old clothes that she didn't fit into anymore.
We are close enough that she could ask that and I wasn't offended at all to be getting her "fat clothes."
I was actually excited. Around that time, I remember it was for Mother's Day 2018,
Sean took me shopping to buy new clothes. I needed bigger ones. 
A lot of the shirts Aubrey gave me fit.
But several of the pants were too small. I kept them and decided to make them "goal pants."
(They ended up being the pants I used in between my old size and my new one.)
...
In August 2018, Aubrey came over to our house for the birthday party we threw for my dad.
She looked and felt amazing. I was so happy for her.
She told me that she was considering becoming a coach with Optavia.
I told her that she should and that I was interested.
The next week she called me and we talked more about the program.
She had decided to become a coach and I decided to become her first client.
...
After my dad's party, I decided to make some dietary changes.
I knew the basics of Optavia from following Aubrey's journey.
So I implemented some things into my life before I officially started the program.
I started drinking lots of water, gave up desserts, and started eating more frequent but smaller meals.
I started walking my kids to school everyday. And then I weaned Ty.
By the time I started Optavia I was already down 9 lbs!
I couldn't believe it and I was so motivated to keep loosing.
...
I officially started Optavia on Tuesday Septemeber 4, 2018.
The day after Labor Day.
I took my first picture on the night before I started.
I remember feeling so self-conscious. 
I was sure that I would never show anyone the "before" pictures that I took that day.
And here I am sharing all of my transformation pictures from my entire Octavia journey!
Seeing all of my pictures together like this fills me with lots of emotions.
I feel shocked by what I used to look like. I knew I was over weight but I was in denial.
I didn't own a scale until a few weeks before I started Optavia so I was ignorant to my weight.
And I never wore tight or revealing clothes like I am in these pictures.
I hid my weight the best that I could.
Seeing my pictures always fills me with so much pride and gratitude and excitement for my future.


Week 1 I lost 5 lbs. Week 2 I lost 3.2 lbs.


Week 3 I lost 3.2 lbs. 
Week 4 I lost 4.2 lbs. This is the week I took my 25 lbs sugar picture.
Week 5 I lost 3.6 lbs. At the end of this week I sprained my foot.


Week 6 - 3.6 lbs. Week 7 - 1.8 lbs. Week 8 - 4 lbs.


Week 9 - 4 lbs. Week 10 - 1.8 lbs. 
Week 11 - 3.6 lbs. This is the week I hit the 50 lbs mark and took my next sugar picture.


Week 12 - 2 lbs. Week 13 - 2.8 lbs. Week 14 - 2.2 lbs.


Week 15 - 2.4 lbs. This is the week I hit a healthy B.M.I.
Week 16 - 4.8 lbs. Week 17 - 1.2 lbs.


Week 18 - 1.2 lbs. This is the week that I switched from the 5&1 plan to the 4&2 plan.
Week 19 - 2.4 lbs. Week 20 - 1.8 lbs.


Week 21 - 2.4 lbs. This is the week that I started going to the gym.
Week 22 - 1.4 lbs. This is the week that I hit the 75 lbs mark and took my last sugar picture.
Week 23 - 2.8 lbs.


Week 24 - .8 lbs. 
Week 25 - 2.4 lbs. I hit the 80 lbs mark! 
And this is the week that I start transitioning out of the program.
Week 26 - I maintained.


Week 27 I lost .6 lbs.
...
Once I week, I weighed myself, took my pictures and took my measurements.
Here's my inches lost...
Waist - 14 inches
Arms - 5.25 inches
Thighs - 7 inches
Chest/Back - 10 inches
Hips - 9.5 inches
Neck - 1.75 inches
...
And here are my side view transformation pictures...




Around week 9 is when I bought my Bluetooth phone tripod.
So I started taking my pictures in the day during Ty's nap instead of having Sean take them at night.
So you'll notice that they are brighter and the angle has changed a little.


One thing that I didn't realize while I was taking my pictures, 
is how much of a difference posture makes.



One thing that you'll notice in these pictures, well more in the forward facing ones,
is that as I got thinner, I started wearing make up and jewelry more frequently.
I started to feel better about myself and started to care more about how I looked.





Here are my three sugar pictures.
25 lbs - October 4, 2018, 50 lbs - November 21, 2018, and 75 lbs - February 9, 2019.


25 weeks was a big week for me. That was the week that I hit the 80 lbs mark.
I took some pictures in some of my "before" clothes to see how much my body had change.
Sometimes I forget how much I've changed because it's been so gradual.
These pictures still just blow me away!













For anyone who wants to know how Optavia works, let me briefly explain the basics.
While on the program you eat 5 "fuelings" (meal replacements) and one "lean and green"
(meal you make yourself with 5-7 ounces of a protein source and 3 servings of approved veggies).
You eat every two and a half to three hours.
By eating 6 times a day, every few hours, your body learns that it will always be fed
and that it never needs to store any of the food that you're eating.
So you go into a state of constant fat burning.
You are taking in less calories that you need
so you start burning fat to make up the calories that you're not eating.
The fuelings are completely interchangeable and you get to pick which ones you want to order.
They are all low in calorie and high in protein.
I drank a shake every morning, ate a bar while I was out on the go
and had a cookie, brownie or pudding right before bed.
I actually really enjoyed the fuelings.
I never felt deprived because I was eating chocolate everyday and eating so frequently.
...
While on the program you drink TONS of water. At least 100 ounces a day.
Although, my own personal goal was to drink 150.
...
Another big part of the program is creating healthy habits.
The doctor who created the program Dr. Anderson wrote a book all about healthy habits.
The goal of Optavia is to have optimal health and longevity.
Reaching a healthy weight is just the first part of the program.
...
Once I hit the 80 lbs mark, I started "transitioning" off the program.
That's when you start slowing adding back in foods you weren't eating on program
and start increasing the amount of calories that you eat.
The first week you add in startchy veggies. The second week you add in fruit.
The third week you add in diary. And the fourth week you add in whole grains.
I did the first two weeks of transition and then just kind of stopped when I got to the third week.
You'll see that I hit my goal weight at 25 weeks
but then only continued the program for two more weeks instead of four.
I'm not sure why I struggled so much with transition.
...
 I have now "transitioned" off of Optavia.
I am still trying to eat more frequent, smaller meals.
And I am definitely eating more fruits and veggies than I was before Optavia.
I am trying hard to find new healthy recipes to use for dinner.
I am going to the gym three to four times a week.
I am trying to see the My Fitness Pal app to keep track of what I am eating.
I'm trying to figure out the right amount of calories to eat to maintain my weight.
So I am hopeful that I will continue to maintain a healthy weight and lifestyle.
...

If anyone has question I am happy to answer them.