Jazz it up July
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Carla, it's kind of eerie how often you post something and I'm like ME TOO! I was going through my closet last night and bagging things up to go to the trash. Like they aren't even in good enough shape to donate. I don't particularly like shopping so I tend to keep my clothes until they are rags. Every once in a great while I get in a mood to shop and then I'm fine, but if I'm not in the mood it's just irritating. I much prefer buying clothes in stores and trying them on. So much hassle getting things that don't fit or aren't what you expected then having to return them.
On the advice of one of the trainers at the gym I backed my daily step goal down to 5,000. Trying to get 7,500 seemed unattainable some days (like when I'm stuck in the office late or extra tired) so I wouldn't even try. With 5,000 I'm usually close enough by the end of the day that I just think oh well, I can jump on the treadmill for 10 minutes and make my goal. Of course once I'm on the treadmill I keep going longer, so now I'm getting around 7,000 by trying to get 5,000 whereas when I was trying to get to 7,500 some days I would barely get 5,000. Go figure!
Marilyn, you are really not missing out on anything not being able to get the Dr. McD soups. I wouldn't go out of my way to eat them but they are very convenient for me at work when I don't have any other options.
Spring, how are you doing?
Nanc, we miss you. Hope you are doing okay.
Today went just fine...
B - (at work salad) lettuce, zucchini, yellow squash, cherry tomatoes, radishes, dijon and bragg's
L - leftovers about a cup of bulgur and a couple cups of sauteed greens with black beans, honeydew
D - ezekiel toast, a smoothie
Exercise 7000 steps (so far) with 32 zone minutes. I have just recently started looking at that on the fitbit and trying to get at least 30 zone minutes per day now.
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I concur on the McD soups. Acceptable and convenient but nothing to look forward to eating.
Nice job with your exercise and goal adjustments, Mihani. You are killing it!
I made myself get on the treadmill yesterday evening for a 20-minute walk. I didn't even do hills. I had to get over a mental block and just hop on without thinking about it.
About to get on the TM again for 30 minutes or longer this morning, depending on how good my book is
have a good one!0 -
oh and I find we're on the same wavelength all the time too, Mihani!
I have some of those clothes where they are too worn looking to donate, but also others with the tags still on that have been hanging around (literally) for years.0 -
Today was my official weigh in - down another 0.4 of a pound so am down 4.8 pounds so far for this month and one more official weigh in for July plus on July 31 I will weigh in on my scale to get a final for the whole month - looks like I will land somewhere between 5 - 10 pounds from the way the weight is coming off - just eating according to the 12 days to dynamic health- The McDougall Program - and loving it. This week will be trying out a few of the soups from the recipes in the book just to have different lunches rather than the sandwich. Will see how that goes. But am loving this way of eating and so happy I am no longer having any diary or animal protein -feeling so much better
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Carla, well done jumping on the treadmill. I have to do that sometimes too, just put on the shoes and start walking don't think about it or I'll talk myself out of it. What are you reading these days? I have several unfinished books to get to. Oh and you asked about the boy. He seems to be doing better today and ate all his food thank goodness. I was really concerned that something bad was going on when he stopped wanting to eat. He's 13 so I do worry.
Marilyn, that's awesome loss, WOOHOO! I always feel my best when I avoid the processed junky stuff too.
Gym after work. Had a tough class with a trainer I've not worked with before. I am going to be feeling this tomorrow for sure. Tomorrow I will just do treadmill and then get a strength night at home on Thursday. I've learned a lot of new lifts and exercises and have started keeping a list of ones that I really feel challenge me so I can put together my own workouts.
Meals today were same as yesterday. It's probably not ideal from a WFPB perspective but I've been adding a scoop of plant protein powder to my smoothies after gym workouts. I buy ones that don't have a bunch of junk added. Mostly having smoothies in the evenings now. I seem to enjoy them more and I don't want to eat heavy meals in the evening.
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Busy busy day and stuck in the office late. I am worn out. I only need 800 steps to reach 5000 though, so I will get on the treadmill before I eat something.
I didn't sleep well last night and was a bit sore today from the workout last night. I am going to bed early. I have an appointment with a PT in the morning to see if she can help with my shoulder. It is getting better since I've been working out, but I think some more targeted exercises would be helpful.
I just had a salad (that took an hour to finish because I was so busy) and a wasa cracker today, plus some peanut butter pretzels. I always seem to want the junk food when I'm fatigued. Will have a smoothie and a veggie sandwich after I get done on the treadmill.
That's it from my world!
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Happy July, all!
I am a bit buried in two projects, but missing this conversation. I have been working away at getting my food back to where I want it this month, and am at a point of being happy about it. Step 1: Quit resisting that what it takes for me isn't what others tell me is reasonable!
Anyway, I am back to eating well. Today:
B - coffee, spinach & blueberry & coffee smoothie
L - turnip greens, corn, pinto beans, assorted spices, aprium (apricot-plum hybrid!)
S - mango & a few more blueberries
D - gigantic fresh salad
I also torched it on exercise today. I am trying to get in over an hour of moderate exercise. I just got in from a bonus 30-minute walk with my husband.
I will get this weight back off, by golly!1 -
Austin!! We've missed you around here. I always appreciate your recommendations for books and inspiration for simple meals.
Your statement: Step 1: Quit resisting that what it takes for me isn't what others tell me is reasonable! sooooo resonates with me. I was doing great on my own, joined mfp 10 years ago and started getting all bogged down in macros and calories in/calories out, thinking okay I can eat whatever I want and still lose weight, etc. That just doesn't work for me! Gained back some of the weight and it seems like I've struggled ever since, so I totally get it. But I joined a gym/wellness program last month and love doing strength training again. Completely committed to getting these last 20 or so pounds off once and for all because I'm tired of struggling.
Never heard of an aprium will have to keep an eye out for those.
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Doing well, am so thankful for The McDougall Program - I know many say it is hard to follow but honestly it is only as hard as we make it - when I am struggling I say this program is hard ' but it is hard because I went off the program and want to eat off plan so the healthy way to eat is hard - but in truth it really isn't hard. There is a lot of good healthy food that I can have, I make it as simple as possible, I have 3 meals a day, I don't eat in between, and I always sit when eating, not tasting as I make a meal. There are 3 of us and we all eat the same though my husband really doesn't need to lose weight he has taken on eating this way as he sees the benefit in it. He has reduced his blood pressure meds in 1/2 in just 1 month by eating this way. Am never hungry between meals, don't think about food between meals, I keep them as simple as possible, have many healthy recipes should I want to make something 'fancy' but on a regular basis I keep it very very simple.
So here is my food for today
Breakfast (1st meal of the day at 8:30 am this morning)
oatmeal (I don't weight it but when I started out I made the recipe as per the program which was 1/2 cup of instant oatmeal with 1 cup water = 1 serving = and it makes a lot from what I normally would eat) to it I add some unsweetened applesauce - about 2 tablespoons - stir it up and let it cool some while I prepare either strawberries, or get out some frozen blue berries or cup up a granny smith apple - today I had the apple
Lunch (2nd meal and will be eaten about 12:30 pm)
2 slices of 100% whole wheat bread, toasted, with 1/8 of a teaspoon yellow mustard on it - just enough to give a taste and a bit of smell of mustard, onto that I put one tomato sliced in thick slices, one slice of yellow onion and today a couple of cucumber slices -4 of them actually
This will be served with some frozen blueberries - I have about 3/4 of a cup and put them in the microwave for 40 seconds or so warm them a little and then let them sit while I eat the sandwich
Dinner (3rd meal and will be eaten about 5:30 pm)
Potatoes - used to measure this out but now I am having just about 1/2 a plate of boiled potatoes with garlic and onion power sprinkled over them after they are cooked.
Served with vegetables which I stir fry in a little water and vegetable broth that I season up with any spices or herbs that I like. Tonight we will be having 1/2 a green pepper, 1/2 a red pepper, 1/2 a zucchini, a yellow onion,, some stewed tomatoes about 1/2 a can, 1/2 cucumber all spiced up with lots of garlic, onion, little red pepper, and hubby always will add one more to surprise me
I also drink lots of water - goal is to get a min. of 90 oz in on these hot days but more is better as it keeps things flowing and really helps with good kidney function
Anyway that is where I am at - working at getting some kidney stones to dissolve also praying the gall bladder stones will miracoulsly dissolve and I do believe that the McDougal Program can do this as I have read of great things in health that have been reverse.
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Hi Marilyn, your plan today sounds great! I too keep it simple most of the time. I don't have time to cook during the week so I batch prep on the weekend and keep a good supply of homemade soups in the freezer in case I run out of stuff. Hope those kidney stones clear up soon. Are you still in pain?
Today was good. I still need 500 steps to get to 5,000 so I will get on the treadmill shortly before bed. I got out of the office late so I wanted to eat as soon as I got home.
B - ezekiel toast w/ a smidge of PB
L - lentil soup from the freezer, matzo
D - chickpea avocado salad, smoothie
Met with the PT this morning and she feels confident she can help with my shoulder which is still bugging me. She also felt she could help with the lower back pain which comes and goes.0 -
Today's Menu!
black coffee
Bob's Mills Muesli with frozen blueberries and homemade almond milk (Directions by Detoxinista)
snack of cherry toms, English cuke slices, raw cauliflower, carrots
roasted veggies with rice (I use the technique of batch cooking rice and freezing in small containers...see ONE POT CHEF YOUTUBE for directions)
sandwich...rye bread, mustard, Chao creamy slice, iceberg lettuce!
Homemade Carrot Apple Juice! Nana J2 💚💚💚
Homemade muffin for dessert...recipe by Vegan Blueberry...her banana bread recipe turned into muffins. NATURALLY, SUBSTITUTE APPLE SAUCE FOR OIL!
Honey Crisp Apple 🍎
Lots of new energy ... welcome newbies!
Do make your day totally delicious!
ETA: Decided roasted veggies are better hot...so work days*, having this type of menu! Eliminating some of the stress out of my days!
*Friday 7 - 7
Saturday 8 - 7
Monday 7 - 7
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Yay, Nanc is back!!!
I felt out of it today. Just tired and foggy brain, which I haven't really had since I cleaned up my diet and habits when I started the gym. I haven't been sleeping terribly well the past few nights so that is likely a lot of the problem. Hopefully I can get a really good night of sleep tonight. I have my back to back classes at the gym tomorrow morning and I'll never make it through if I don't muster up some energy.
B - plant protein shake
L - chickpea avocado salad, matzo
S - cashew cookie lara bar
D - plantyou mac 'n' peas
I mentioned a while back that I had ordered the plantyou cookbook, which I had never heard of but it appears the author is a very popular WFPB blogger. The mac 'n' peas is the first recipe I have tried. It is pretty good, and I think with a few tweaks would be better, in my opinion anyway. It's a simple comfort food recipe so I will likely give it another try and make some adjustments.
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Oh, I forgot to mention I'm now down 6 pounds. I admit I anticipated a little faster weight loss, but I'm okay with it. I'm seeing a lot of difference in how my clothes fit and my strength, balance, etc.0
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Sorry I've been a bit MIA, I've been in a bit of a mental funk lately - it's been too hot and humid to walk or bike ride outside and, on top of that, my car got hit over 6 weeks ago and I still haven't gotten it back from the shop (not that he had it the whole time, the insurance co. took a whole month to decide what to do). And all of this is just about 7 months after we made a major move (NJ to SC) so and I'm feeling a bit isolated and frustrated right now. Anyway, sorry to be such a debbie-downer
@Mihani I hope the antibiotics clear up your boy's troubles. Glad to hear your workouts are going good for you, and big congrats on the 6lb loss - WOOHOO!!
@Carla_wfpb I'd love to see your tofu variations, thanks for the offer. Good job on the treadmill - I'm trying to figure out how to fit one into our new house to get around the excruciating heat outside.
@Marilynsretired I always enjoy homemade soup better than the canned stuff, the packaged always seems to have too much salt for me (although I guess the Furhman soups wouldn't have that problem). Good job on the new .4 loss! And thanks for the noodle guide.
Re makeup: I haven't worn it for years unless it's a special occasion (wedding, etc). I never really wore a lot, mostly just eye makeup, but since my lashes have gotten thinner (the age thing again, ugh), I haven't been using any.
Re clothes: I have two drawers of clothes that don't currently fit. My plan is to go "shopping" in those drawers as I lose pounds. Mihani, unlike your situation, some of the stored clothes I have are practically new; I even have one suit that still has the tags on it but, since I'm not working in an office anymore, I'll probably never wear it (I just want it to fit before I give it away). I agree about trying things on, I just ordered two yoga pants online (two different sizes just because), didn't like the fit (of either) and had to send them back. Once I get my car back, I'll go shopping in person so I can try things on.
@magic71755 So happy to see you, glad for your new energy!!
@AustinRuadhain nice to meet you!
Whew, that's a lot, sorry it's so wordy - I'll try not to take days to catch up anymore
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Morning ladies...just to clarify, Spring...the new energy reference was here on this board...it's totally jumping with new members...fun stuff!
Up way too early...but got more sleep than yesterday...so that's good. I have never been a good sleeper so if I get at least 5 hours, I am so happy. I got five today.
Mihani, how is your BOY doing? Is he all healed?
Lulu is going through some stuff...her urine came back with too much protein...so I have to do a collection for three days...I have her on a leash right now and have some little tupperwares to collect...she then goes to Vet (Midwestern Animal Hospital ) on Monday to get her blood pressure and to turn in the samples. Kinda worried...but she acts fine...we'll see. Right now, it's about how the heck am I going to get her pee pee into this tupperware. Oy Vey!
My menu was so good yesterday...I'm going to repeat it today.
coffee BLACK
Muesli with almond milk and blueberries
snack of raw veggies: cherry toms, cauliflower, carrots, cukes
rye bread sammy with Chao Cheese, lettuce and mustard.
muffin
apple
Making the day delicious! Hope y'all do the same!
Great job everyone on your weight loss. I opened my profile to members of MFP...so for the newbies, if you are interested, you can see what I'm about.
Later, dollies!
PS The death of my friend/coworker took a toll on me...I had to take a break. Tomorrow is his birthday and some of us will meet at his favorite watering hole to have a drink with his wife.
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Success! Got her first sample…rather easily, actually!
HAGDE! 🥰🌟❤️🌟🥰0 -
Oh Spring, that sucks not having a car. I want to stay home generally, but I've noticed if my car is in the shop I desperately want to go somewhere... anywhere! I remember you saying that you don't really have room for a treadmill. I wonder if there's anywhere nearby with an indoor walking track or even a mall where you could walk inside. Of course you have to get the car back to get there.
Nanc, so sorry your Lulu is having issues. Hope it is nothing serious but glad you're getting her checked out. The boy's ear is all healed finally, but then he developed a weird cough so he was on yet another antibiotic. He still has a bit of cough and his appetite is still down. He will eat canned food but pretty much leaves dry food behind which is not at all normal for him. I'm thinking just get him in this week and leave him for the day so they can do some tests and x-rays. I'm so glad to hear you are having a gathering to reminisce about your friend on his birthday.
Got through my two classes this morning at the gym. A lot of arm work and they feel like jelly now. The mobility class after that felt SO good. Lots of stretching.
B - ezekiel english muffin with a smidge of peanut butter, some frozen grapes
L - after-gym shot of plant protein powder mixed with water, buddha bowl
D - leftover mac, salad, melon
The buddha bowl came from the WFPB deli and it's really good. Brown rice, spiced black beans, and pickled veggies (greens, radishes, carrots, red cabbage kraut). I think I could recreate it pretty easily.
Wow, it got really dark and windy as I was typing this. Storm coming.
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Nice to see you, Austin! Welcome back
I hope your gathering today for a drink is healing, Nanc. I'm amazed it was easy to get a sample from Lulu. I thought that would be quite the trial.
Just a quick check-in. Joe and I went out for a nice dinner with another couple at a new restaurant in town. We stayed vegan but in no way avoided salt or oil. Back on plan today.0 -
magic - Hope everything turns out ok with your Lulu, glad the sample was so easy for you to get (sorry I mis-read your post, you're right there is fun energy in this group).
Mihani - Thanks for the suggestions, there's a gym in town with a walking track, but it's a bit pricey to just go there and walk, so I think I'll look into a used treadmill. We have a screened-in porch at the back of the house that doesn't get much use and my DH suggested we put a treadmill out there. I can set up a fan to keep it from getting too hot, and at least the sun won't be beating down on my head. Plus if I get too heated, the air-conditioned house is right there instead of a half mile or more away LOL.
Carla - It's good you were able to get a vegan meal, sometimes I have to revert to vegetarian when we eat out.
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Mornin' all! I am going to the office today. My boss is leaving for vacation next Saturday and I want to be sure all our deadlines are covered before he takes off. When I get home I need to do some prepping. Big batch of sauteed greens with beans and onions, pot of quinoa, roasted broccoli. My salad prepper is out of town so I have peppers and carrot to chop and going to pickle red onion and cucumber to top salads.
Plan for today:
B - ezekiel english muffin with a smidge of PB
L - more of the mac 'n' peas, an apple
D - salad
S - after treadmill smoothie
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Hello my old and new friends.
I think I am back....kinda.
When I left you last Brooks was diagnosed with oral cancer, caught early, all removed, follow up PET scan, Ultrasounds and CT....he looks good. No chemo or radiation. We returned permanently from Japan to San Antonio Texas.
After we came back I had another bout with severe anemia and was hospitalized for transfusions. Long long long story short I just found out this week through scopes and biopsies I, at 64 have Celiac's disease and gluten intolerance. Boo. Plus a large hiatal hernia with Cameron lesions (that bleed) and gastritis (chronic). You know how I love vegetarian pizza, pasta and cookies....well it was not loving me. I can walk, swim and bike now...wasn't allowed aerobic exercise while really sick. Baby steps....not the triathlon girl. I can't lift weights >10 lbs, squats or much that engages abdominal muscles as it pushes the hiatal hernia into my chest.
I have to have surgery to repair the hiatal hernia next month and surgeon wants me on high protein diet and veggies...a little fruit. All easily done. I see a nutritionist in a couple of weeks. My GI Dr. is wonderful and a vegetarian so he is very positive about me eventually returning to a full vegetarian diet....even though I am really an egg/fish eater too. Until after surgery and anemia is resolved, I won't be on ETL but I hope you don't mind me still being a part of this group.
Brooks and I had a shopping spree at Sprouts. Bought the Pea protein shake...salted caramel! Plus chewable vitamins, but not gummies. Because my gut is so bad due to gluten I need easily absorbed chewable vitamins.
Mihani...I was reading posts and so excited about your commitment to exercise.
Marilynn - I can't tell you how much I love your positive posts!
Magic - I hope Lulu is okay. I am sorry about the loss of your friend.
Carla - good for you getting your TM workouts done. How is Ruby?
Ciao for now.
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Bisky...welcome back. Last summer I had an abdominal hernia repaired. No complications...but I did not have the other situations you are dealing with. The only after effect I had from the surgery was acid reflux the first night...might have been the anesthesia or whatever they put down your throat...who knows. I just slept in Lazy Boy recliner the first night. Since I still work full time, I took off one week to recoup. Wishing you complete repair and back to a healthy self. Sorry bout the dx of celiac. How crazy is that to develop it now.
Very happy to hear your husband is doing great...now, let's get you well!
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Last day of collection (Lulu's wee wee) . Right now, I am waiting til it gets light out and then we will go out side and be done with it. She has vet appointment at 8:30 today.
Yesterday was very nice...it was only four of us. Friend's widow, their son, and another gal at work, who has been so supportive as well. I had one bloody mary...and you know what...I think that is even too much. I do not do well with alcohol.
Today's plan...not great but ok.
coffee
oatmeal, almond milk, blueberries
rye bread sammy with Chao slices
peaches
sweet potato ... and ... Daring Original 'chic - n "
raw veggie snack plate
A few processed foods (Jewish rye bread, Chao cheese, Daring) have entered back into my rotation...I'm ok with it for now. Keeping it at just these three!
Do make your day delicious!
Mihani, thanks for the update on YOUR BOY. Lulu sends her love!
All of you guys, thanks so much for your positive thoughts on my sweet girl. 0 -
@bisky- good to meet you - sounds like you have a lot on your plate health wise. You mentioned a hiatus hernia- aren't those the worst. I have one and it is not nice- actually it is acting upright now so am on a med for a week to help settle it down - but as you are aware when it backs up in the throat- well the fumes are horrible. Mine needs to be repaired but due to the fact that I have 140 pounds to lose they won't operate to fix it as it would only tear again because of the weight. So am working on getting the weight off as safely and quickly as possible and see what happens. I am trusting in McDougall that the hernia might repair itself as I have heard this has happened when people eat correct. At any rate I am following The McDougall Program and working through the 12 days to dynamic health over and over and it is working.
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@bisky nice to meet you! Sorry to hear you're going through some painful health issues, I hope the surgery goes well. I love the taste of salted caramel - now you've got me thinking about making some homemade vegan caramel LOL
@magic71755 I get your glad you don't have to go around collecting wee wee samples anymore. I hope the tests don't show anything serious.
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Bisky!!! I think it was just last month we were wondering if you were still in Japan and when we might see you again. Wowza, so much going on. I sure hope the surgery helps, but what a lot to adjust to. Very glad to hear Brooks is in the clear. How are the pooches?
Just a quick check in have some work to get to tonight. Today was totally off the rails. First time I've done that in a while. The indulgences included a lara bar and peanut butter pretzels and some triscuits. The crunchy salty cravings always rear up, but the weird thing is that I don't really enjoy them much anymore so I don't sit and eat half the bag at least.
Other than that I had salad, roasted broccoli, collard greens. So at least I had some healthy stuff too.
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Thank you all.
For now I am on a gluten free gastritis diet. The gastritis diet is so decrease all the inflammation for at least a month. Overall it is healthy except the chicken and other poultry which I refuse to add to my diet. So in talking with the Dr. to increase the protein as much as I need prior to surgery it will be protein drinks...I am fine with that. Here is a description of it:https://www.verywellhealth.com/gastritis-diet-what-to-eat-for-better-management-4767967
Mihani - The pooches are all great but I am down to 2. My friend who had terminal cancer took my Yorkie for a year while we were in Japan. She has passed. He was a very sweet hospice dog for her. I was suppose to get him back but her husband asked to keep him. He is almost 70, overweight and he said walking Buster twice a day gives him a reason to get up and moving. As much as I love and miss Buster He has a great home. Big back yard with a dog door and fed Farmer's Dog food (I can't afford that). Buster is 9 and if anything changes then he will give Buster back but for now Buster's new job is a grief therapy dog.
Sparky - Thank you. The salted caramel from Sprouts is good but if you have a sweet tooth like me the Premier Chocolate Peanut butter is the bomb. I
Marilyn - I agree, these hernias are the worst. I have had one for 12 years and despite meds, losing weight, etc. it keeps getting bigger. I am wondering how much the Celiac's disease and gluten intolerance affected it. It makes sense because when I would do strict ETL diet I cut out almost all gluten and felt great. Lots of energy and clear head. I thought it was lack of sugar and all the veggies (I am sure that helped) but it really is a great diet to decrease inflammation from all the processed foods.
Magic - Thank you for the well wishes. I was already thinking I would be in the lazy boy after surgery. We are living in military housing and the bedrooms are all upstairs...
I made my favorite comfort meal last night: Steamed Broccoli and Cauliflower, added it to Banza Mac & Cheese (Banza makes a plant based Mac & cheese). Banza pasta is made out of chickpea and gluten free. Trick to that pasta is never cook it for as long as it says... Thought I would have leftovers but Brooks finished it off. hahaha. So 9 times out of 10 when I make something for myself...thinking I will have left overs he finishes it.0 -
G'day, mates! Love the story of Buster, Bisky! What a sweet mommy you are. Your friend's husband is so lucky to have you as a friend. Buster is a happy boy, I'm sure.
Lulu's urine test came back normal...no sign of protein in her urine. First test was a fluke. Thank you, God!
They did say they would like her on a joint supplement. I might contact PETWELLBEING.COM They have everything natural. I absolutely trust them. Do check them out.
Today's menu:
coffee
Just egg, loads of spinach, Chao creamy shreds, Ezekiel large tortilla. Made it in to a wrap.
Rye bread sammy with lettuce, mustard and Chao slices
roasted veggies, rice
Nectarine
Do make your day delicious.
PS Did you all know that Downy has animal fat in it. I finished my last bottle and the bit of info came across a feed of mine in Facebook. It's a cleaning and laundry group I am in.
So, I will be looking for a vegan fabric softener.
ETA: Just found this: https://top10best.how/plant-based-fabric-softener?utm_source=Google&utm_medium=Search&t_source=64&utm_campaign=6022&gclid=Cj0KCQjwof6WBhD4ARIsAOi65ajp20b0nkC-xNr-BgjOpw-5_BobAsOgy1p5y9n79cmh1GeT4aDLdMcaAihOEALw_wcB
Downy does make a plant-based one.
Downy
Downy Nature Blends Fabric Conditioner0
