Patrice Badami  0:02

Hi, this is Patrice Badami, with Acorn to tree family podcast and today I have some wonderful guests. I have Ashley. She’s a shop teacher. And I know Roberto, she’s a stay at home mom teaches homeschool to her preschooler at home and she’s a she was a elementary school teacher at one time. How are you tonight? Good. Great. Yeah, here, we’re getting pummeled with the snow. So I don’t know what weather you guys are dealing with. But it’s, you know, frightening, frightening outside. Okay. In any case, so we’re gonna just dive right into some questions to help the people who listen to the podcast, navigate and learn a little bit more about parenting, being a teacher, everything. So what’s important for moms to remember concerning being mindful?

Roberta and Ashley 0:52

The good one. So, I think, you know, Roberta and I, we focus on teacher moms over on our podcast, but you know, we’re all kind of one in the same we deal with littles all day long, whether you’re a stay at home mom, or you’re a teacher, and littles can really test our patients. And they can really drive us crazy at times as much as we love them. So making sure that you’re doing things to be mindful and take care of yourself throughout the day, even if it’s just like a couple minutes here and there can really help, like, boost our spirits lift our mood, and so that we’re not so quick to jump at being crabby, or, you know, the yelling, and impatience. And so just like, even if it’s just a couple of minutes here and there, depending on what season you’re in, I know you probably have moms who are like, just had babies or moms that have elementary school age kids. But even if you’re just in like the, if you’re in the brand new baby stage, we can all take a couple minutes here and there throughout our day, just to make sure that we are being mindful and paying attention to how we’re taking care of ourselves.

Patrice Badami  2:15

Right, right. I remember, because I was a teacher as well. I always used to make sure that I had really great smelling tea available to meet all the time, so that if I needed to just make a cup and then walk out of the room and get my teacher assistant to take over per minute, I used to do that. Or maybe even take a break outside and then during your lunch break, at least do some stretching is an idea as well. Yeah, so yeah. Okay. Um, what are some important nutrition tips you have for moms who tend to put themselves last? And I’m gonna also alter that question and say, teacher, moms, I was a teacher, mom. And it’s important to make sure that you nourish yourself, how can meal prep help?

Roberta and Ashley 3:00

Yeah, I think Ashley and I are both pretty passionate about about that and not starting off with I think we we try so hard to make everything super nutritious. But when we’re struggling to even just get in the time to prep, then it’s just sitting down and thinking about what are the things that my family likes, I know they’re going to eat. And let’s start there. And planning out one week at a time just to start off planning lunches and meals and thinking through the silly things like looking at your calendar, and looking at, okay, when am I home to cook? And when is it going to be rushed? And I need to just be able to throw something in quick instead of ordering takeout? If that’s something that we don’t want to be doing. And planning are our lunches. And I’m looking at okay, if I feel stressed planning and making my lunch in the morning, is there a way that I can do that at night. And one of my favorite things to teach is like when you’re putting away supper right away if there’s leftovers, just put it in a in a container for you to you know, to bring to lunch the next day. And just thinking through like what can you do the night before to set yourself up for success? The next day, whether it’s prepping vegetables or doing whatever, but having a plan based on what your schedule actually needs. And and you’re you’re like, do you like to be in the kitchen and Ashley and I don’t like to be in the kitchen. So most of our meals are things that you know, we can throw in the crock pot or the Insta pot or you know something so that we’re doing maybe some prep over here but then you just leave it alone and then can come to it later. So it’s really I think with everything it’s getting to know who you are and what your likes and dislikes are and then just taking the time to put planted out.

Patrice Badami 5:01

Yeah, yeah, I was gonna say I actually what we do and people like tease me for this, but I’ll share it. What we do is okay, so I may ground me whatever it is, whether it’s actually beef or chicken or I make the ground meats I hate make them ahead of time, then I freeze them. So I’ll take maybe four or five pounds of meat right to get him to get the peppers, all that and then put it like I usually make it like neutral salt, pepper, a little bit of onion, freeze it, put the date on it. So if I want to make tacos, I take it out more done, then throw it together effect. I mean people people like I don’t know where they they tease me all the time, because what we’ll do is on Sundays, that’s everything that we chop all the onions, and then we sit, we put it together, we basically cook Sundays, and we kind of reheat all week. I don’t know is that brilliant? I love

Roberta and Ashley 5:54

you. They need you need to like crazy. Oh,

Patrice Badami 5:56

my sister’s a chef. So that might be like, oh, yeah, she just gave me a hard time. Yeah, but I steamed the vegetables, right? I steamed them all the way I parsed him. And then you can add them to whatever leaner as well. You know, make it partially so like the broccoli or the carrot could get steam it a little. Put it to the sides, and then you can throw everything together. That’s what I do. So yeah, absolutely. And then I make the my daughter get up on the counter. And I make her go through the pantry with me and I what do we need? We need rice. And we have a shopping list that she checkmarks that has pictures or a stamp. So I kind of involve her and it’s a thing that I do. But yeah, prepping makes it so much easier. I hate cooking. Everyone again, makes makes fun of me. My mother was a great cook my sisters me. They’re like for holidays. You don’t have to bring anything and I’m like, Thank you. Thank you. Anyone. So that’s great about me. Okay, what are some things that stress can bring on physically that moms need to be aware of gut issues, etc?

Roberta and Ashley 7:02

Oh, yeah. So yeah, got issues. So we’ll get so let’s go in deep with gut issues since you went right there. A lot of us walk around thinking that I just had a conversation with a mom last night at wrestling practice about this, actually, she found out that she is gluten free. And the way she found out as she was eating meals with another family. And she noticed that this family didn’t get sick after they were done eating. And she was like, That’s a weird, like, you guys don’t get sick from eating food. And they were like, No, you get sick from eating food. And she’s like, Yeah, me and my son were like, we’re throwing up all the time. And we get bad. Like, we’re getting these like joint issues. And and so they were like, well, that’s not normal. Like you should go in and get that checked out. And so she I don’t even she said she had been dealing with this since she was young, like 13 years old. And she just because she had been dealing with it for so long. She just thought that it was normal that people just didn’t feel right after they ate food. And so I think so many of us are walking around with like gastrointestinal issues, we have gas all the time, we are constipated, we have diarrhea. And we’re like six to our stomachs. And we think that that is normal because we’ve just been dealing with it for so long. Not normal, it’s not normal to feel that way. Same thing with like our periods as females, it’s not normal to have an abnormal period. It’s not normal to have PMS symptoms where you are you feel like a crazy person or you are bleeding so heavy that you need, you know, like three pads and a tampon every time you go into the bathroom. Like there’s I know there’s a lot of women out there who that’s been their normal cycle, quote unquote, normal for their whole life. And so they don’t know that that’s not normal. And so just like educating yourself on what can I do to like help alleviate stress so that these things and you know, it could be other things on top of that as well causing these abnormal things happening to you. But like that is a really great place to start is is stress and let’s see what else Roberto we got joint pain,

Roberta and Ashley 9:27

I think yeah, pain is a big thing. I think something I’ve been diving deep into understanding is our energetic system. And I love all the research starting to really come out and talk about it when not just stress but any emotion that we’re holding on to and not feeling not letting go. Not processing through gets held in our body somewhere and it comes out as pain whether it’s shoulder pain or stomach pain like we just talked about. For me it comes out as jaw pain. I’ve done a lot of research into finding out what what is that? Well, it’s when I feel like I’m not speaking my truth when I can’t be honest and open with people. And I’m holding in these feelings of feeling unheard and unseen. Sure enough, my jaw start hurting. And so I think there’s all these things that we like headaches and all these different body aches and pains that we especially as we get older, we’re like, oh, it’s just normal, we’re getting older. But it seems like there might be an underlying cause. And it could be an emotion that stuck or a feeling or a memory or a trauma that our body is holding on to, and it’s screaming out at us to try and fix it. And sometimes it’s as easy as stress reduction. And I think that’s a way to look like with my job, I had gone to doctors, I had gone to a physical therapist, I was getting electromagnetic therapy, a shocking, like, on my jaw, and nothing was helping. So I was kind of like, Okay, what else can I do? And I went a little I went down the woowoo path. And that was the only thing that helped was releasing these emotions and thinking through like, oh, okay, when I’m feeling this, this is when my jaw stuff starts hurting. So it just, it’s really our body is all intertwined. It’s definitely interconnected.

Patrice Badami  11:17

Absolutely. I’m going to validate some of the gut issues you guys were just discussing, and then go into the pain thing, because I’ve experienced both. As a child, they used to say, you have a nervous stomach. So I was holding, and it was math, I’m telling you, it was algebra, not likes algebra, I just, I remember being really tense. And I used to get these wicked stomach aches before I would take these tests and whatnot. And it manifested as I got older, I would retain stress in literally in my stomach. So what ends up happening is, I mean, I have my gallbladder out, but what ends up happening also is reflux is a big thing. I know a lot of women, all different ages 20 3040. They come to me and I say Are you stressed what’s going on? And they’re like, Yes, I can’t eat anything anymore. So then it’s then I start explaining, you have to really, it sounds like an old school thing. But you have to let go of things you cannot control, you have to let go of it. Because it’s just gonna harm you. I’m having like you were mentioning any past emotional things that you can’t control people who are giving you a hard time let them go. Look at it from an outside perspective, say, This is what that is, this is how this person is it doesn’t have to do with me. I can validate that that’s that and not get tied up inside my own system, I can just look at something from a different perspective and say, that’s what it is. I can’t control it. I know it sounds like something we’ve all heard you move move forward from things you can’t control. But that’s one thing. So the gut does. In fact, there’s a brain gut connection. I was speaking to a nutritionist about this, or I had a podcast she was Oh yes, yes. Your your, your when you get the headaches and whatnot, pay attention, because a reflux attack can often start as a headache. And then before you know it, you could end up vomiting. I don’t know where they could, it could just happen. So you need to pay attention to what everything else in your body is saying. And if there is a headache prior to feeling these other GI issues, it’s a warning. It’s, it’s your body’s saying, Hey, pay attention. As far as the jaw pain, I want to tell you something that goes along with that. When I was teaching, I remember my hands would hurt. They would hurt someone I woke up one night and my hands are clenched like they were so so that’s where I was holding my stress, I was clenching my head. I mean, they were, it was something so that’s again, something that during the waking hours, because a lot of this stuff happens at night, and then we wake up with pain or, or we’re exhausted. So at night, you have to take a moment. But you know, think of your day, think of the things that affect your everyday life. And try to like categorize it and say I can do this, I can do that. I can’t do that. You have to separate everything. And try to like really look at it, analyze it, and then put it in a box and put on the shelf. What you can’t control you know, because your body needs to take care of you for the rest of your life and you have to really care for it. And do whatever you can to just be stronger from yourself. You want to just know that I understand that completely. I agree with you on that. How can an exercise program help to alleviate stress and promote well being? What do you think about that? Like I think for me, I’m lifting weights, lifting weights a lot.

Roberta and Ashley 14:41

Oh, oh, I’ll go i didn’t know i were burning. I was sometimes we’re like I don’t know who wants to take this was. So okay. We talked about movement and exercise a lot and I don’t you know, I don’t I think there’s one necessarily like, amazing thing for, for each person, I think it’s like, it’s a combination of like, What do you enjoy doing? What are you going to stick with because, for me, I really dislike cardio. It’s my least favorite. And so if I had to do cardio, every single day for a workout, I would not stick with it, I would absolutely hate it. And there’s some people who like working out by themselves, there’s some people who need to go to a gym because they are. That’s how they like motivate themselves, they see other people around them working out, and it helps motivate them to go. Some people like group fitness classes, some people just like running on the street. So I think it’s just important that you find something that works well for you. If like weight loss is your, your end goal, then for sure, finding something that works for you. And sticking with it not like saying oh, I’m gonna, I’m gonna go gung ho on this and like, go to the gym for two hours every single day, six days a week. Like that’s really if you’re starting at Ground Zero, and you think that’s gonna be your workout plan. That’s really unrealistic. So just starting super small with like, maybe 15 minute increments and then working out from there. You want to weight loss is your ankle, if it’s not, that’s also a great exercise is still really important and movement throughout the day for everybody. I don’t, I’m not I’m like at my weight right now. And I still work out I try to work out between four and five days a week. And right now that has been a mix of physical therapy exercises, and just like a 15 minute workout after that, so and like I know Roberta loves yoga. I like yoga, too. I I actually do like Beachbody workouts. And so I there’s so many like on demand workouts on there that you can choose from, from cardio to strength training to whatever it is. But the important thing is that is that you just you find something that works for you. And you stick with it and you’re consistent with it because it really helps your physical body and it helps your mental headspace as well. Especially if you are a person who really internally feels things and like holds things in and has a lot of stress, like getting that workout and can really help you get all that extra energy out and get those endorphins flowing. And it’s like it’s the feel good. You know, I used to I used to joke like the runner’s high. Like, I hate running, I would I never get that runner’s high. What are these people talking about? So you know, you don’t have to have like this runner’s high or this like super amazing feeling every time you work out to feel the good feels throughout the day.

Patrice Badami  18:02

Right? Yeah, I think for me, I even have a dog. So when I come in the house, he’ll just look at me like, are we going or what he gives me that look that you can take out I mean, you know, dogs, or cats or whatever. But whatever. You know, it’s a good idea to also have that it’s a kind of companionship, and you can listen to a book on tape. Like, that’s what I do. And for some reason, I know, that’s like a mindful thing for me, I enjoy it. He needs it the dog. So if you have a dog, you know, give him a walk, maybe see how that works. After well, it makes a nice routine for you. If you don’t want to join a gym just doing something to get some oxygen. You know, just a little oxygen. Um, what is our EPPEL s burnout?

Roberta and Ashley18:46

Yeah, so, this repels burnout is the title of our course. We added an extra P in there because we just we needed we needed an extra extra P. So we took some creative liberties but so each letter stands for for something. And so our why don’t you start Ashley?

Patrice Badami 19:14

Sir. So our is reflecting and we talk about how we can use like journaling and gratitude throughout our day. Or in the morning or at night, when when we feel like we need it to really help improve our mindfulness. The first E is I think it’s eating well as the first one doesn’t matter they’re interchangeable The second exercise so they’re both you know, they’re both super important for our physical well being. Eating well and exercise. And then our our two peas are personal development arms. Yeah, personal development and then pause sitive and so under, under positive, we’ve got a bunch of different categories. It’s like my favorite. My favorite module is positive affirmations, positive relationships, positive boundaries. And then going back to like the personal development as teachers, I know you don’t have all teachers on here, but we all know the term professional development, which is, you know, teacher development, it’s based on the teacher and personal development is super important because we, as teachers, or as moms, are more than just teachers and moms. So we need to find things that we want to work on as a person and grow in as a person. And that’s why personal development is so important. So like, if you’re working on, you know, if you want to maybe have more bravery or courage or whatever, finding a book out there that is based on that could really help you finding podcasts related to that finding a course related to that. That’s all personal development. Roberto, do you want to keep going with the other ones?

Roberta and Ashley 21:19

Sure, yeah. So we talked about Exercise and Movement already, that’s one of the E’s. L is listening to your body and your needs. And this one, when we think about just stress reduction, and it kind of I feel like gets left behind just in general, like, we don’t think about listening to our body anymore. Because we’re such a Go Go Go society, that we don’t take the time to listen. And I think you know, we’ve talked about this already a little bit. Like if you’ve got a headache, that’s your body cluing you in that’s something’s going on. And so listening to our body, and what we need is part of that. So I love we have some great journal prompts, to get us like, just zone in and and think about what what it is that we need. Like for myself, Ashley had mentioned yoga, well, I noticed, if I don’t start my day off with some gentle movement, and yoga, I feel this pent up like almost anxious energy in my chest the rest of the day, partly because we’re in winter, and like, there’s been no sun for four months. So I need to do these things that that help release that energy. But if I didn’t take the time to stop and ask myself, what I needed, I wouldn’t have realized that I would have just kept like pushing through my days, ignoring the way I felt. And I think we do that all the time. So it’s taking, not just listening to our needs, but also we take time in this module to look at what are our personal and family values. And our what we do is what we’re doing aligning with those things like do, do our values feel good to us? Are we doing the things that make us feel joy. And that’s another thing that, you know, we don’t often do, as adults as moms, like, if we forget that, it’s important for us to have fun to and joyful moments. So that’s part of what we talk about a lot in the listening to your body. And then our final module is all about silence. So it’s using meditation or seeking guidance to the universe to a spiritual being to God, whatever you believe in, but seeking guidance, or using meditation to really tune in, again, it’s like listening to your body, but it can be so much deeper than that.

Patrice Badami  23:53

I don’t know. Yeah, I was just gonna say that sounds amazing. It’s pretty, it’s like, a whole system a whole life. Like, what it is, is it’s like taking your daily life and breaking it into pieces. And putting it back together in a way that helps to, you know, make you more aware of the way you’re living, what you’re doing, what you’re not doing. And it makes you be more aware. And so each of those pieces together will help you to move forward. And be not to be used the word too much, but mindful of how you’re living, to make sure that you can squelch any type of medical issues that are cropping up from his holding on to the stress and helping you to be more productive. Makes sense. Yeah, it definitely does.

Roberta and Ashley 24:37

And I think a lot of the things we have taught our fellow teachers, we’ve we’ve mentioned ourselves, Ashley and I, and then some some of our clients have talked about how it’s not only helped themselves, but then they’ve been able to bring these strategies into the classroom and help their students or even you know, their own kids at home like there are some A lot of strategies throughout the years that I’ve learned that now my eight year old is doing and it, it’s improving her life. And she asks me all the time I love this, she goes, Mom, is this something you did when you were eight. I’m like, no baby girl, I didn’t know about this stuff, and about being mindful until I was in my 30s. So you’re off to a good start, you know, being able to start your life, understanding how to feel your emotions, and tap into yourself and your own needs and express your needs and, and have these strategies to help you through tough times. You’re, you’re off to, you’re off to a good start here.

Patrice Badami  25:39

Definitely, that’s a really, I mean, a lot of times, there was a post that I saw on Instagram, so elsewhere, and it said how same to your child, you’re fine after they get hurt or injured. And it’s not such a great idea, maybe because it’s almost his squelching their voice. And it’s making them not be able to validate their feelings, if they’re hurt, they should be able to express that if their feelings are hurt, when you express it, then you can move forward and and really say, you know, how is this going to affect me long term? If you you know, that’s something I wanted to mention definitely concerning. Giving your children the tools early is a great thing. It’s not just about teaching children nutrition, it’s not just teaching your children physical exercises, supporting mental health. And validating your emotions is very, very important for a child to cope in the future, with everything they’re dealing with bullying, or even in the few into the future, coping with school and stresses there. Okay, so what are some myths about mindfulness? That’s something I remember seeing in your

Roberta and Ashley 26:45

midst about what? Sorry?

Patrice Badami 26:48

That’s okay. Oh, by the way, um, yeah. So myths about mindfulness. That’s something I picked up from when I was reading your Instagram,

Roberta and Ashley 26:55

myths about mindfulness. So I think a lot of people when they think of like, when we talk about self care a lot, so when they think about self care, they think of things that maybe you do on occasion, or it’s like, it’s when you shop. Yeah, it’s when you hit that threshold, like, I’m so stressed out, I’m going to, like, freak out if one more thing happens, so I better do something about it. And, and we really like to teach like, these are all the all these tools in our toolbox that we have that we can then pull out before we get to that point, and you daily and not everything that we talked about. In our repels method, do Roberta and I do daily lives that would be that would take a lot of time. But we have the tools in our toolbox, and we can pull them out when we feel like we need them. So say I’m having a really stressful day with my kids at school, I can notice that I can listen to my body, I can feel where it’s happening. And I can it’s usually like kind of in my chest area that I start to feel really tense and stressed. And I can feel that I can listen to my body. And I can say okay, I need to step away from my kids right now for just a minute. I have high school kids. So I can like go in the other room for a minute, and they’re fine. And take some deep breaths, or, you know, whatever that looks like for somebody in that stressful situation, whatever you need to do.

Roberta and Ashley 28:40

And I think a lot of times, that’s the biggest myth is Yeah, exactly. I don’t have the time. Every day. Yeah, yeah. Or even just even in the moment, it’s like, you know, if you don’t have time, I’ve learned I can do some of these different techniques, like, one of my favorite new techniques is alternative, alternate tempo tapping. So you tap on your tempo,

Patrice Badami 29:06

seen this, and I want to learn more about it. I’ve seen it super

Roberta and Ashley 29:10

simple. And it’s just it’s one of these spots that really tap into your entire energetic system. And if you’re deep breathing at the same time as tapping, it can be 30 seconds to two minutes. And you’re going to notice a big shift in your body and the way that you’re feeling. So it doesn’t have to take long and as moms and as teachers, it’s something super simple. We can stop and even have our kids do it with us. So the excuse of not having time is just, it is just a method. It’s it’s there are things that that you can do that don’t take a lot of time or

Patrice Badami 29:49

Yeah, no, I definitely agree that and people get I think for me, people that I’ve spoken to about being mindful, you know, I don’t have my cards. I’m very busy. I’m always running but the thing is, is that it can be just and exercise, one of the as you say, toolbox, you’d have a lot of different concepts of different ways of being mindful. You just pull one out that applies for the moment, just do something in that minute. And it can make a huge difference. Definitely. I think so. Yeah.

Roberta and Ashley 30:15

Another one, too, is like, I’m just, I’m so busy. And what I’d like to say to that is, is it a season of busy that you’re in? Because we all have seasons? Where we’re just like running around like crazy people, but? Or is it a constant state of busyness that you’re in? And that can really like that, right? There is just enough to like, stress me out. You know, like, if you’re just running around all the time. And, you know, like, just look at your schedule, like what actually needs to be on there. And this is what we love talking about the in the P, the positive boundaries? Is everything on your schedule? Does it have to be there? Or could you delegate? Or could you get rid of some things that are not important to you and your family? Like? What are what are the values that you hold highest? And is everything on your schedule in line with those values? Or have you just over committed to too many things. And now you’re kind of pushing all your values off to the side. So you know, that’s another one that we hear a lot is I’m so busy, I’m so busy. Well, that constant state of busyness is enough right there to just make you stressed and have all these other issues popping up?

Patrice Badami  31:32

Right? Um, yeah, that makes that I mean, in general, just fine. What I do is, I’ll make a list for the week, I’ll take a look at it. Oh, yeah, that’s not gonna, like midweek I go Forget it. I just drop stuff off at the bottom. Or if you’re out with your child, sometimes people will say, Oh, if you just get one more thing done, that one more thing can be the thing that sets you off when you get home, that your patience is that much given that much reduction and patience, and you’ll snap at your child? Is it worth it? Is it worth it to go to the dry cleaner? No. So try to try to reduce things on your schedule that then you really can either push to another day, think about that and think how am I going to feel if I do all these things? What usually happens or if I let myself get too hungry? Which leads me to my next question. I’m gonna ask you this one question, which is, what are some foods that moms and teachers should avoid? And what should they replace them with? To add nutrition and quell cravings? It’s a good one,

Roberta and Ashley 32:33

I would say add anything with protein that your kids can handle. I’m a mom with kids with allergies. I have allergies myself. So what is a good protein for me? is maybe not a good protein for my other kid. I have a kid who’s allergic to eggs so that protein is out the window which is so sad because it’s there’s you know, eggs are fantastic so it’s finding it’s finding a protein that he can stomach that doesn’t make him sick that doesn’t you know, cause an allergic reaction. But that is going to say sure, keep him exactly keep him full. And yeah, so I think that’s that’s my biggest advice is coming from a mom with with allergies is it’s sometimes nutrition might look a little different for each of our kids or each member of our family depending on what our allergies are.

Patrice Badami  33:32

Right? Yeah, we have allergies here too. Big time all different things. So I was talking to again a nutritionist baby steps nutrition, you might might have seen her. She we were talking at charcuterie boards, give the child independence, give them options. And you can just select a whole bunch of things on there before you know it. Your child’s full and your hand. The child’s hand is the size of their stomach, their fist. So when you worry, are they eating enough? Are they eating? Are they eating too little? Remember, whatever your child’s fist is, that’s the size of their entire stomach. And just love that. Yeah, like a bite a bite of chicken a bite of vegetables. So you know what? This was really informative and it was very really fun having both Ashley and Roberta on the show tonight. Where can they find you? Where can people find you on social media?

Roberta and Ashley 34:20

We are on Instagram and our handle is at the teacher Mama’s podcast. And we have some freebies in if you go to the link in our bio we have a five day meal planning freebie where we walk you through how to clean out your freezer clean out your fridge clean out your cupboards to make meal planning so much easier. We give you it step by step so it’s not overwhelming. So really just gonna get on our on our I’m waiting in.

Patrice Badami  34:52

Excellent. I’m gonna I want you guys to definitely check out their information. They have some great posts on their Instagram and in the show notes all Have all of the information where you can find them on social media. Once again, Ashley, Roberta, thank you so much for joining us at ACORN to tree family podcast. It’s been great. Hopefully we’ll see you again we’ll have you back maybe for our in the kitchen series where we do an actual video where we have, we have eat we eat healthy snacks and healthy beverages or whatever beverages you prefer that we aren’t we’re gonna be careful there. Yeah, so we’re going to have in the kitchen series where we discuss with people while they have a snack, and a nice hot, maybe cup of tea, coffee, something. And we just relax a little bit more and have a little bit more discussion. So once again, thank you so much for joining us and we look forward to sharing and speaking with you once again, everyone and thanks so much for joining us.