What To Eat When You Have The Flu

Transcript:

BRITNI: Hello and welcome to Dishing Up Nutrition. By now we are well into the cold and flu season. And you may have already caught a bug or two. There's definitely some icky stuff going around already. And maybe you're being proactive. You're taking an extra vitamin or some sort of supplement to boost your immune system.

Or maybe you've stocked up on extra hand sanitizer. No matter what precautions we take, we still might end up fighting off a pesky cold or flu bug this time of year. And that's why we want to help you be prepared to handle whatever might come your way this cold or flu season using real food nutrition. And of course you can use these tips if you have a family member that's sick as well.

So take a moment to think about a time when you've been sick with a cold or flu bug, what foods do you crave or do you just lose your appetite altogether? I think it's extremely common when you're feeling ill to just not really want to eat anything or maybe carbohydrates are the only thing that sounds good.

BRANDY: Yeah, comfort foods, right?

BRITNI: Exactly. Maybe nothing sounds good or maybe you have an upset stomach or nausea and in that case it's really hard to get anything in. So today we are going to be focused on foods to eat when you're sick; your body is under a lot of stress; so it's more important than ever to nourish yourself with healing foods and keep out the foods that just add further stress.

And by doing this, I think it can really reduce the severity and the duration of the illness as well. But before we go any further, let's take a minute to introduce ourselves. I am Britni Vincent. I'm a Registered and Licensed Dietitian. I have three little kids at home. So they're always bringing things home.

And inevitably there's some runny noses. That's sometimes during the winter. And for me, it is a high priority to stock up on foods and supplements that keep my family's immune system strong this time of year, because it really stinks to be sick. And then, you know, it affects everything in your life, if you have to miss work or you're missing work to take care of a sick kid.

So being proactive can be really beneficial. Joining me today is Brandy Buro, who is also a Registered and Licensed Dietitian. It's nice to be with you today, Brandy.

BRANDY: Thanks, Britni. I'm happy to be here. And you're right. This is the time of year where there's always something going around. And since I see clients in person at the office, at least a few days a week, I'm really focusing on trying to keep my immune system strong with a good balanced real food diet.

It's really common to visit with a client who comes in with a cough or the sniffles or their kids are sick. So it's important for me to do whatever I can to fight off all the germs that are brought into my office on a daily basis, especially this time of year.

Optimal ways to get in vitamin C

BRITNI: Yeah, I agree. So listeners, think about what foods you eat to boost your immunity. When you feel that first hint of a tickle in your throat or a fever coming on, what foods do you think of to eat? I know when I was younger, I would think of loading up on vitamin C. I'm sure that's probably the first thing that comes to many people's minds.

What I knew about vitamin C is that we get it from orange juice. So when I was sick, I would drink a lot of orange juice. And honestly, even when I wasn't sick, I drank a lot of orange juice, and I thought I was just doing my body really good by getting a lot of vitamin C.

BRANDY: Yeah, I think that's a pretty common idea when somebody gets sick, when they get the cold or a flu, like let's stock up on orange juice. It's like a health, my health beverage to get me through this time. But orange juice and other juice brands, they love to advertise that their products are high in vitamin C, but all of these beverages are also really high in something else, sugar.

So one single serving of orange juice, you know, you think you can go to the convenience store and get like a little bottle of orange juice. It's about 11, 12 ounces. Well, that small single serve bottle contains about 36 grams worth of carbohydrates, which very quickly converts into about nine teaspoons of sugar in the body.

BRITNI: That's a lot of sugar.

BRANDY: And I'm sure you're not just stopping at one. You know, you're possibly having several big glasses of orange juice throughout the day. So triple that, it's a lot of sugar. And I would do the same thing, especially when I was younger. I would, you know, that's something that my mom would bring me home.

It's a big, a big jug of orange juice when you're sick. It was actually kind of a nice treat, but probably not doing me a lot of good at the time.

BRITNI: No. Yeah. I agree. I would drink large amounts of juice when I was sick, cause I thought my body needed the vitamin C and thinking of it in terms of what a real fresh orange would give you, a medium size orange, contains about 20 grams of carbohydrate and also natural fiber. So you're not only getting less sugar, you're getting fiber and then some other nutrients that you get by eating the whole piece of fruit compared to that, to the juice version. And then that fiber will actually slow down the sugar spike in your bloodstream.

BRANDY: Right, yeah.

BRITNI: So extra benefit there.

BRANDY: Yeah, better for your blood sugar control because that fiber will kind of delay how quickly that sugar enters the bloodstream.

BRITNI: And the reality is, back in the day you and me both and lots of people out there, by drinking juice you're taking in so much sugar from that juice you're actually causing your body even more stress than it's already under when you're trying to fight off a virus.

What does sugar have to do with the immune system?

So what does sugar have to do with your immune system? Well, again, sugar puts stress on your immune system. And in fact, any time your blood sugar spikes, the white blood cells in your immune system will actually get suppressed for several hours. So basically eating and drinking sugar is going to lower your immune function. And so doing that while you're sick could actually make your illness worse.

BRANDY: Right. Yeah. I think sharing that fact with clients really puts things into perspective, especially if they're trying to prevent getting a cold.

BRITNI: Yeah.

BRANDY: It's like sugar is something that's going to suppress your immune system for a few hours. So the more you can avoid that, the stronger your immune system will be all day.

More good sources of vitamin C

BRITNI: Yeah, it's really motivating. And so now, you know, knowing better, I think it's a great idea to get some vitamin C, but I try to choose whole vegetables or whole fruits and sometimes an additional vitamin C supplement and then just skip that juice altogether. The reality is we can get a lot of vitamin C through just vegetables.

BRANDY: Right. Oranges and orange juice get all the attention for vitamin C, but there are actually a lot of vegetables that are much higher in vitamin C than oranges. So I would say some of the highest sources of vitamin C are things like bell peppers, broccoli, winter squash, cabbage and leafy greens like spinach. Plus, they come along with all the antioxidants that they contain, and that's also going to help boost our immune system.

We don’t recommend processed vegetable juices

And I do just want to mention that we don't recommend those processed vegetable juices. I think you see a lot of those kind of like smoothie type drinks on the shelf. It's a blend of a few different vegetables and fruits. They might look green, they might look orange, and they claim to give you like a full serving or more of vegetables.

But what these bottled juices actually are is a very processed juice. So what they're doing is they extract all the juice from these fruits and vegetables and they're leaving behind that fiber that we just talked about is so important for your blood sugar control. So what you're left with is a really high sugar drink in the end.

BRITNI: Yeah. I'm glad you mentioned that. I used to drink those in college and…

BRANDY: Yeah.

BRITNI: …thought I was just so healthy getting all those fruits and veggies in until I looked one day and there's over 60 grams of carbohydrates in one bottle.

BRANDY: Wow.

BRITNI: I have not drank one since then.

BRANDY: Right? Yeah. 60 grams of carbohydrates. It can really lead to a big blood sugar spike.

BRITNI: Yeah.

Ideas of incorporating vegetables in easy to prepare meals

BRANDY: Good takeaway here is your best bet is just to eat the whole vegetable, the whole fruit. And I get it, like when you're sick, the last thing that you want to do is be in the kitchen making a stir fry or something. So we just wanted to give you a few ideas of how to incorporate those whole vegetables in very easy to prepare meals when you're not feeling well.

Protein shake ideas

So I'm going to start with breakfast. One thing that I like to do when I'm not feeling well, I don't have a lot of energy or much of an appetite, is make a protein shake. And I like this idea because a protein shake is really easy just to sip on throughout the morning. It's really easy on my digestive system. It doesn't demand a lot of energy for my gut to break down.

Plus you can pack in a lot of nutrients here. You could add some vegetables even into your blender with a little bit of fruit. And I'll also use like a whey protein powder or a beef protein powder so I have my protein, and then add some kind of a healthy fat, like I like canned coconut milk. That's my favorite.

BRITNI: Yeah.

BRANDY: So I'll just throw all of that in a blender. And I have a balanced breakfast right there. So this covers all of my bases of protein for my protein powder, my carbohydrate with a little bit of fruit and maybe throw in some spinach and then a little healthy fat with that canned coconut milk. So yeah, those veggies actually give me a little boost of nutrients. I like to choose something that's kind of neutral in flavor.

BRITNI: Yeah.

BRANDY: The spinach, it blends in pretty seamlessly, or frozen cauliflower rice is another good one to try. That flavor from the vegetables is kind of covered up by that fruit flavor, or like a vanilla protein powder. So you're not even going to notice it.

BRITNI: No. I actually, I think I prefer the texture of the smoothie adding the frozen cauliflower in there, weirdly enough.

BRANDY: Yeah.

BRITNI: So that's my go to. And then, you know, if you're putting in the effort to throw it all in a blender, double, triple it.

BRANDY: Yes.

BRITNI: And then it's there if you don't feel good and you need something else to give you lots of nutrients.

BRANDY: Exactly.

BRITNI: And if nothing else, you can pop it in the freezer.

BRANDY: That's right.

Key Greens & Fruits powder provides nutrients + ways to incorporate it

BRITNI: For another day or week. And another thing you can kind of keep on hand, I generally always have at least one or two containers of the Nutrikey Greens and Fruit powder in my fridge. Right now I think I have blackberry and chocolate.

BRANDY: Those are my two favorites actually.

BRITNI: Yes, I like those too. Yeah. And the benefit of this is one serving has the antioxidant boost of 20 servings of fruits and vegetables. So, even if, you know, for kids, for that instance, if they're being picky about their vegetables, you know, it's better than nothing.

BRANDY: Right.

BRITNI: And I do tell my clients on a regular basis, this does not replace eating your vegetables. It's just kind of extra, but I think when you're sick, and like you said, you know, making a veggie stir fry or something, it's just not super appealing, this is a really good go to.

BRANDY: Right.

BRITNI: And you can add a scoop to a protein shake. I like the blackberry with just water. I think that's yummy. And the chocolate, you could make chocolate milk or hot chocolate or all sorts of options.

BRANDY: Yeah. I like the hot chocolate idea. It's pretty convincing that in some hot water, maybe a little heavy whipping cream or canned coconut milk. It's just so comforting, especially when you're not feeling well. You know, and that's another example of something my mom would give me when I was sick is some hot chocolate.

So this is a great alternative because it is sugar free, unlike your typical hot chocolate. And then again, you're getting that boost of antioxidants. Good for your immune system.

BRITNI: Yeah, I remember a cup of hot chocolate and then a piece of toast.

BRANDY: Yes, exactly.

BRITNI: Yeah, my parents would give me that. It is already time for our break. You are listening to Dishing Up Nutrition. Our goal at Nutritional Weight & Wellness is to share how simple eating real food can be and that anyone can do it. For more tools on how to cook real food in your own kitchen, we invite you to attend one of our upcoming live Zoom cooking classes or view one of our recorded cooking classes with Chef Marianne.

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Welcome back to Dishing Up Nutrition. We have been talking about foods to eat when you have an illness. Before break, we were talking about the Key Greens and Fruits powder. And I wanted to share another idea of how to utilize that. You can pour the Key Greens and Fruit powder into water and then put them into popsicle molds.

BRANDY: Ah.

BRITNI: Yeah.

BRANDY: Clever.

BRITNI: So great for summer time, but also might be nice to have around this time of year. Cause sometimes sucking on a popsicle sounds good if you have a sore throat and then, you know, kids are happy. Because who doesn't love a popsicle? But then you're not getting tons of sugar and food dyes because the Key Greens are sweetened with monk fruit or stevia.

BRANDY: Yes.

BRITNI: So that would be another idea to try. And we do have some popsicle recipes I know on our website too and smoothie recipes. We talked about smoothies earlier. So weightandwellness.com and you could check those out.

The importance of staying hydrated & tips for that

BRANDY: Yeah, absolutely. I think that's a great tip for parents of young kids, especially, but anybody I think would probably enjoy that. Another component that helps with the whole popsicle concept is hydration. And I think a lot of people tend to become dehydrated when they're sick.

They're not really focusing on their water intake, but drinking enough water at this time, it really helps your body kind of flush out whatever it is that you're fighting. So drinking the Key Greens in popsicle form, or even just mixed in plain water can really help you push the liquids.

Another tool that I use to help with hydration when I'm sick is an electrolyte powder. So when you're sick, it is very easy to become dehydrated, but also your electrolytes can get off balance because maybe you're not eating quite as much.

You're not getting like that sodium from meals and you're not drinking much. So I like to add a little bit of an electrolyte powder to my water bottle. One really good option. It is on the Nutrikey.net website. It's called Synerplex. I like this one because it's, I mean, it's basically flavorless. You don't even notice that it's there.

So it's really easy to drink. But you're replacing some of those crucial electrolytes. I think this is especially important if you're dealing with maybe a GI bug, if you're experiencing looser stools or maybe even vomiting, because you are losing so much hydration. You got to replace what you lost.

BRITNI: You could also, if you're doing the Key Greens in water, you could throw that electrolyte powder in there as well.

Meal ideas when feeling sick

BRANDY: Perfect. Yeah. So I love all of these ideas. Great tips for getting some easy to digest nutrients, but I want to get back to more ideas about meals. Like maybe you do have a bit of an appetite. You could actually eat something. When I'm feeling sick, you know what I want is a nice soup, just like a warm bowl of goodness. And there's actually a biological reason for this. You know, subconsciously we're craving this for a reason.

Broth and well cooked vegetables in soups are very easy on the gut. They're very easy to digest. And again, your body wants to make digestion as easy as possible at this time, because it wants to focus more of its energy on fighting this bug. So when possible, choose those soft cooked vegetables, soft cooked meats, because it is much easier on your digestive system.

And I can put together a pretty easy soup in not a lot of time. Cause I often have these simple ingredients on hand. Some chicken broth or bone broth would even be better in the cupboard or in the freezer. Quick note on bone broth, you can actually find bone broth premade now. You can find it on the shelf, but it's also going to be found in the freezer section. Oftentimes, that's going to be the highest quality because there's no preservatives.

BRITNI: That's a good point.

BRANDY: So check your local co-op. The freezer section might have some good bone broth made with high quality ingredients, with minimal processing.

BRITNI: Wonderful idea. And I agree. A bowl of soup just sounds so good in the winter in general, but especially when you're sick, it's comforting. And bone broth, you mentioned it is one of the most nutrient dense healing foods for the digestive system. It's full of healing amino acids like glutamine, which helps repair and strengthen the intestinal lining.

So this is not only important for the digestive tract, but also a healthy gut supports the immune system. It is shocking to learn that 80 to 90 percent of our immune system is actually in our gut. So, you have to take care of your gut. And during the cold and flu season, I think it's especially important to work on supporting our gut health with healing foods like bone broth.

I find that when I'm sick and I don't have much of an appetite, I could still sip on some bone broth and know I'm supporting my immune system and my gut health. And if you have a sore throat or a cough, I also think kind of sipping on something warm just feels really soothing.

BRITNI: Yeah. Yeah. And to know that you're also helping repair your gut, which is basically a direct immune support boost. Can't go wrong with that. So that's why I usually have some bone broth in my pantry or in my freezer. So I can heat some of that up pretty quickly if I feel like I've got a little tickle in my throat, just sip on that throughout the day.

And of course we just want to make eating as easy as possible when we're sick. We don't want to be in the kitchen for hours, but again, a very simple meal that I could make is heating up some of that bone broth. And then if I want to make a soup, just add some vegetables. I always have frozen vegetables in my freezer, always, so that's pretty slick. I don't have to cut or wash anything.

They're just ready to heat and eat. And to balance this, I know that I have to add just a little bit of protein. So if I have some leftover rotisserie chicken, I'll throw that in there. Oftentimes in the freezer, I'll have some meatballs from a batch prep day, or nitrate free chicken sausage, which works really well in a soup as well.

So, it's a pretty simple, no frills meal, but it checks all the boxes, soft cooked vegetables, a little protein, and ingredients that I normally have in my fridge. There is one recipe that I want to mention. If you're someone that needs a recipe on the website, there's something called the chicken pot pie soup, which is basically what I just described, frozen vegetables, some leftover chicken or rotisserie chicken, some broth, maybe a little heavy cream. It's actually really good.

BRITNI: Yeah, it comes together really quickly. I think all these ingredients that you're talking about, it's a great idea to just always have these on hand for illness, but also just a super quick, delicious meal anytime.

BRANDY: Emergency meal.

BRITNI: Yeah.

BRANDY: So, I mean, I would say this comes together pretty quickly and it's an upgrade from maybe what I used to do in my college days. Canned soup was more my go to.

BRITNI: Yep.

BRANDY: Just a, you know, PSA, we really want to avoid those canned soups because, to put it simply, they're an ultra processed food. There's a ton of additives, usually MSG is one of them, other preservatives, really high in sodium. Not a lot of real food ingredients or nutrition in there.

And I know, that it can be so easy to open a can, but you're not really doing yourself a lot of favors there. So now that you know how easy it can be to make a homemade soup, you'll never go back to that, that canned soup. Just real food tastes so much better and it's so much better for you.

BRITNI: Yeah. I remember the first time looking at the ingredient list on canned soup. I was quite surprised at how many things are in there. And half of which you probably don't even know what those ingredients are.

BRANDY: Right.

BRITNI: And I think we all probably grew up on canned soups. I certainly did. And like you said, Brandy, you did a great job explaining and describing how to throw something together super quickly, but it's still going to taste delicious.

Another thing you could do since it is cooler weather and people tend to make more soups and stews, it's great to get in the habit of just making extra and put some in the freezer. So maybe if you do get sick, you don't even have to make anything and you could just pull something out of the freezer.

BRANDY: Very smart.

BRITNI: So simple, real food has so many healing nutrients that are going to support your immune system. And I find that when I'm sick, I want to eat just more plain tasting food. So that simple bone broth, without a lot of added spice, sounds really appealing.

BRANDY: When we're sick, our appetite is slightly suppressed and maybe food just doesn't even really sound good. And that's normal. But I think especially like bold, pungent flavors are not what we're going to be into. And our body just wants to focus on healing, fighting off that virus, not putting a lot of extra energy into digesting, hard to digest foods. So it's totally expected if you're not feeling like eating normally or as much as you usually would when you're sick.

But this does mean that it's even more important to make every bite count, to try to make your meals as nutrient rich as possible, because when you're eating smaller portions or not as frequently when you're sick, you want to get the best nutrition bang for your buck with every single food choice.

And I would say the same rules apply about eating real food in balance any other time. Right? So focusing on real food protein from animals like eggs and fish and chicken, carbs mostly from vegetables, and natural healthy fats like the canned coconut milk or peanut butter, olive oil.

So like we've talked about, having a balanced protein shake for breakfast is one really easy to prepare option, or it could be a snack somewhere else in the day. And then put together a really simple soup with a bone broth, some vegetables, a little protein. And you could actually have that for dinner too.

BRITNI: Yeah.

BRANDY: You know, there's no nothing wrong with having the same meal twice when you're not feeling your best.

BRITNI: Yeah, that's a really good point.

BRANDY: You know, And if you do have somebody around that's going to give you a little TLC, maybe they could make you a nice crock pot meal, you know, very simple for them, and it's ready when you are. A roast with some potatoes and carrots and celery, very simple, low effort, but really nourishing with soft cooked vegetables that are easy to digest.

And if you try this crockpot roast idea, one thing to mention is that beef is really high in zinc, which is, I think that's another kind of famous nutrient for your immune system and it's true. So know you're getting some good immune boosting nutrients there. And again, you throw in all those veggies, you're getting a nice dose of vitamin C. So this is also a very good meal for your immune system.

BRITNI: Another quick meal anytime really, but especially when you're not feeling well, eggs.

BRANDY: Yeah.

BRITNI: You can throw together eggs so quickly and add some frozen veggies in there, or if you have a container of spinach, your healthy fat, could be butter, maybe you top the eggs with some avocado, have some fruit on the side.

BRANDY: Perfect.

BRITNI: Yeah.

BRANDY: Simple.

BRITNI: So simple.

BRANDY: I mean, that would probably take five minutes to prepare.

BRITNI: Yeah. And again, easy to digest too. I, while we're talking about this, I have been thinking about this is really not what I learned when I went to school to, to become a dietitian. And I remember the standard diet for when you're sick was called the BRAT diet.

BRANDY: Yes. That's coming back to me now too.

BRITNI: And you're still here about it today, but what it stands for, it's bananas, rice, applesauce, and toast.

BRANDY: Carbs, carbs, carbs. Sugar, sugar, sugar. These foods are all on the bland side in flavor. They're soft. So supposedly they're easy on the stomach when you're sick. However, this is not the approach that we would recommend because these foods are all very high in carbohydrates.

And again, like Brandy mentioned, all of those carbohydrates are going to break down to sugar. And then that sugar is a burden on our immune system. So it's going to reduce our immune system and possibly affect the severity and the duration of the illness. So, yes, bananas are of course a real food. Applesauce with no added sugar, totally fine to have. We just want to balance those out.

BRANDY: Right.

BRITNI: So adding some nut butter or some canned coconut milk mixed in the applesauce. I mean, there's definitely other options, but the BRAT diet philosophy is outdated and really not what we would recommend.

BRANDY: Yeah. Yeah. And I think the point that we really want to reiterate is that when we're sick, we especially want to be taking additional stress out of our body. But all of those foods, like the toast and the applesauce and the rice, it's sugar, it's sugar. It's putting stress on our body. What we need to be doing is nourishing our body with more real foods.

So still maintaining a good balance of protein, like the eggs you just mentioned, with some real food carbohydrates that have the antioxidants we need from colorful fruits and vegetables, especially those soft cooked veggies, which is going to reduce the stress on your digestive system when you're sick and easy to digest natural fats like butter, olive oil, coconut oil, little avocado. And again, it's okay if when you're sick, you don't have a normal appetite. It's more important to just try to get quality food over quantity when you're fighting off a bug or a virus.

Supplement support to support the immune system

All that being said, this is where supplements are also a big help when it comes to getting in an extra dose of vitamins and a little support for your immune system, especially if your appetite is low. We mentioned earlier how the Key Greens and Fruit powder is a really great immune boosting supplement, and it comes in especially handy when you are dealing with sick kids. It's an easy one, but there are lots of other options to keep in your medicine cabinet.

BRITNI: And I also want to mention, you know, eating real food, like Brandy just described, it's going to boost your immune system and prevent illness. I hear that frequently from clients. Since I changed my food, I'm not getting sick as frequently. So, that's something else to keep in mind just to be preventative, too.

BRANDY: Yeah, it's not a reactive diet. This could be your life.

BRITNI: Yeah. So, let's share some key supplement ideas for when you're sick and just want a simple plan. And these are all things I keep in my supplement cabinet for when I or someone in the family starts to come down with something. I always like to start with a good vitamin C.

I have a liquid vitamin C. You can get a liposomal one. Liposomal Vitamin C is designed to be highly absorbable, so it won't cause stomach upset like other vitamin C's made without ascorbic acid. Depending on the age of your child, this may be able to be given to them, or you could get a separate vitamin C liquid for your kids too.

BRANDY: Yeah, I like that idea. Another one of my tools that I keep in my immunity arsenal is making sure I'm supplementing with vitamin D3 all year round, but especially around this time of year during cold and flu season. To know how much to supplement, I always get my vitamin D checked at least once, if not twice a year.

I'm aiming for my blood level to be Somewhere between 50-80 nanograms per milliliter. And during the cold weather months, just to maintain that level, I take at least 5,000 international units every day. When I am sick, I may actually increase that for a short amount of time.

BRITNI: Yeah, I do that too.

BRANDY: Yeah. So I might be taking 10,000 international units a day when I'm sick. And you know, when I was younger, I did not know the importance of vitamin D and how critical it was for your immune health. I probably didn't even get my vitamin D tested until very recently, a couple of years ago. So I had no idea where I was, but now I make sure that I am taking it daily, even throughout the summer, along with that real food diet.

And I have to say, I barely get sick. One other thing that I like to add into my supplement routine when I feel like I'm coming down with something is some zinc and I do take our Nutrikey Zinc. It has a bit of a higher dose, 54 milligrams per capsule, but I do think this is a great thing to add just to give yourself a boost in times of need. And then I'll just kind of cycle off that. It's not something I take every day, but it does help. Is there anything you like to add on top of this for your immune protocol?

BRITNI: You know, we talked about gut health. Probiotics can be really helpful. And then I usually take extra too if I feel like I'm getting sick or somebody in the family is sick, just again, short term to try to boost my immune system.

Well, we hope you found this discussion helpful and that you're inspired to stock up on some key real food and supplement essentials to keep in your kitchen and your medicine cabinet for this cold and flu season. As always, our best support offered is meeting with one of our Nutritional Weight & Wellness dietitians one on one.

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We take the time to get to know you and your individual needs and come up with a real food eating plan that works for you, your body, your lifestyle. So don't wait until you get sick to focus on your health. Learn more about our classes and counseling at weightandwellness.com, or call us at 651-699-3438 and we look forward to meeting with you.

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BRANDY: Thank you.