What I Eat in a Day KETO and Intermittent Fasting + ANNOUNCEMENT!
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- Опубліковано 7 жов 2024
- ★ Learn about my KITCHEN CONFIDENCE COURSE: mindovermunch.... ★
Curious about what to eat on keto or how a low carb diet works? In this what I eat in a day keto and intermittent fasting video, I’m walking you through a FULL DAY of eating keto - including some keto fasting tips and insights!
Whether you’re on a keto diet or just want to see what the ketogenic diet looks like, check out what I eat on keto to stay in ketosis, how I keep keto cooking sustainable, and how I make keto and fasting work for me.
★ SUBSCRIBE for new episodes every Thursday! bit.ly/MindOver... ★
I’ll show you some of my go-to easy keto meals along with ALL of the keto food that I eat in a day:
► FASTING KETO BREAKFAST - Vegan Bulletproof Coffee
► EASY KETO LUNCH - Burger-Inspired Cauliflower Rice Bowl w/ Homemade Avocado Oil Mayo
► MEAL PREP KETO DINNER - Spicy Mayo Baked Salmon w/ Foil Packet Keto Vegetables
► KETO SNACKS / SWEETS - Coconut Lime Fat Bombs
Subscribe to our NEWSLETTER! mindovermunch....
RECIPE INSPIRATION for the Keto Meals in this video:
► VEGAN BULLETPROOF COFFEE bit.ly/2Gd2nvY
► BURGER SALAD • Low Carb Easy Meal Pre...
► HOMEMADE AVOCADO OIL MAYO bit.ly/2SMniwW
► SRIRACHA MAYO BAKED SALMON bit.ly/2PIUIHh
► FOIL PACKET DINNERS bit.ly/2IC7DLJ
► KETO FAT BOMBS bit.ly/2XU5X4C
RESOURCES referenced in this video:
★ Intermittent Fasting 101 • Intermittent Fasting 1...
★ Keto 101 - What Is Keto? • Keto 101- What is Keto...
★ Soy Free Vegan Keto Meal Plan & Prep • Vegan Keto Meal Plan &...
★ Healthy Aldi Meal Prep for the Week • Healthy Aldi Meal Prep...
★ Sprouts Budget Meal Prep • $57 Healthy Meal Prep ...
★ Sweet & Savory Keto Fat Bombs • Keto Fat Bomb Recipes ...
STUFF from this video:
► NUTRIBULLET: amzn.to/2GHZrp1
► MIND OVER MUNCH MUG: bit.ly/2gpLBwd
► WOODEN SPOONS: amzn.to/2GknSws
► RACHAEL RAY OIL POURER: amzn.to/2hmAft2
► RACHAEL RAY BLUE COOKWARE: amzn.to/2sJysCh
► CUISINART CAST IRON HOT PLATE: amzn.to/2HBmeqG
► 10x8” SMALL RIMMED BAKING SHEETS: amzn.to/2XNZAjv
► BROWN PARCHMENT SHEETS: amzn.to/2C1P54A
Other Relevant Resources:
★ How To Get Into Ketosis • How To Get Into Ketosi...
★ Keto Meal Prep Breakfast Staples • Keto Meal Prep Breakfa...
★ Easy Keto Snack Ideas + 20 Recipes bit.ly/2RPQ2kh
★ Low Carb Diet: A Beginner’s Guide bit.ly/2Dc1Lp6
★ What I Eat in a Day PALEO Edition • What I Eat In A Day: P...
★ CRAZY Sugar Comparisons • CRAZY Sugar Comparison...
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DISCLAIMER
The information provided on this channel is for informational and educational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should not use the information on this channel for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you suspect you might have a health problem.
What’s your favorite thing to eat while low carb/keto?! Come check out my new course to find Kitchen Confidence! kitchenconfidence.com
I love all types of videos. Play around in the kitchen that is how I do it. Your shirt is so cute...Mind Over Munch is my favorite channel
Mind Over Munch Chicken/beef bone broth with chili sesame oil, dried shiitake mushrooms, seaweed, ginger, garlic, and scallions. Sauté the aromatics, add bone broth and shiitake mushrooms, and finish with seaweed and chili/sesame oil.
Definitely egg roll in a bowl. It’s super easy & you can change the seasonings & protein to give it different flavors. You can do an Asian style, Spanish, etc.
Anything with butter
I like your videos but I don't enjoy this format.
Keto & IF (4-6 hour eating window) are a very powerful combination for weight loss AND overall improved health. I lost 80 lbs over the course of a year as a 50yo gal! I’m not looking back! It’s so freeing to not be controlled by food or the clock!
congrats on your progress! amazing!
Congratulations! I'm 37 lbs down since February!
Wow, congrats! How are your kidneys/liver and cholesterol after doing it for a year?
MamaEarth7 Congrats!! You’re on a roll!
Amber Katie Funny you should ask... I’m planning to get a full blood work up done in August. Keep in mind there are non-scale related benefits! Being able to go 18-20hours without eating is huge! Eating healthy fats like pecans and avocados keeps me full. I eat 3 pasture raised chicken eggs everyday and my skin never looked better! The autophagy has reduced age spots on my hands and old bruises on my legs! My next challenge is core muscle strengthening!
*It's so helpful to see what a typical day of eating on keto looks like. Your meals are so balanced and nutrient-rich, which is essential for long-term success on the keto diet.*
I keep it SUPER simple! I have a tablespoon or two of high fat plain yogurt in the morning before the gym. Then I have a fatty coffee late morning. I don’t eat a proper meal til lunch, usually eggs, avocado, bacon and some veggie. Dinner is a moderate slice of meat with roasted veggies or cauliflower rice on the side. That’s it 💁♀️
yummy!
Yes! This is what works for me too! ❤
I love when you brought the passion when talking about salt. So true!!!
thank you so much
I can’t explain how HAPPY I am that you’re covering keto 😍😍
This was literally a God sent! I’ve been married almost 28 years next week & I am so done trying to figure out our weekly meals & coming home so tired from work.I’m excited about your amazing videos & I can’t wait 4 your courses to open up 😁☺️ thanks
THANK YOU for being the only one to talk about needing enough food. We are low ish carb and about to embark on a 45 day therapeutic ketosis and I am so frustrated at recipes saying a serving is 300 calories. How is that enough for dinner?! And if you double it then you're doubling the carbs too. Even doing the whole 30 I found I needed to eat a lot more food. Ugh! Keep these videos coming!!
2:31 not true, you cannot consume fat while fasting, anything that HAS calories, will kick out of fasting state girl
In keto it's called fat-fasting
@@aliensdoggies382 so you mean a keto snack, fasting means no calories.
bullshit
@@desiree2086 do your research lol
Not true. Keto diet means consuming fats mostly so your body will usr FAT as an energy to keep you going.
I love the recipe for burger with cauliflower.
In regards to pickles- pickles are pickles. I'm Polish ( and proud of it)- we have very large amount of soured foods in our kitchen, just like people from Asia ( korean kimchi)
Soured cucumbers ( usually seasoned with horseradish root, garlic, etc) are naturally fermented, just like sourcraught ( red or white) - kiszona kapusta ( don't mistake for kwaszona kapusta which is with vinegar), soured beets ( if you make your own, use beets for raw sour beet coleslaw) or juice for red borsh, soured rye or buckwheat base for white borsh, various soured vegetables- cauliflower ( sooo good)peppers, squash, tomatoes, zucchini, garlic, etc. very popular alternative for non-dairy probiotics. For dairy I prefer kefir ( even commercial has at est 13 different strains of good bacteria, yogurt just 2), whey - which you can only make by making natural fresh quark cheese - only eko raw milk. Love those recipes. I just started my 16/8 diet based on Dr. Jan Kwasniewski ( first Doctor who cured diabetic patients naturally- ripped by big pharma for it), Dr. Magdalena Makarowska and Dr Jason Fung recommendations. Fantastic recipes for souring and fermentation's by polish chef -Aleksander Baron in his cookbooks '' Kiszonki i Fermentacje ''
Such great information!
Just wanted to let you know how dope and awesome you are! You really go out of your way to make things easy for your viewers ❤️ much love!
Thank you sooo much! I appreciate you 🙏❤️
Since you talk about KETO, my question...did you do it yourself and if yes how long, what were the weight loss and do you have pictures??_
@@coffeeklatschtimecom Sandra Westley she obviously is still doing Keto as this is her meal for the day.
I’m doing keto and IF as well for my trip to Egypt and you’re motivating me with all your videos thank you. Much love ❤️
Thanks! Have a great trip!
Really appreciate how quickly you go over the recipes. So many youtubers love to hear themselves talk and it gets so annoying! Plus your recipes are the best and lots of practical nutritional information. Great channel!😊
thank you!
My constant struggle with keto is being afraid of having too many carbs and therefore not eating enough food, making me hungry and irritable. I'm down to 207 from originally 258 three years ago doing keto on and off, but there's never anything satisfying enough to keep me interested. Just decided to say screw it and tried that bowl - SO good! Even though my mind was like "Nope, too many carbs" I dove in and it was fantastic. I would love love LOVE a video on different types of cauliflower rice bowls - Great for meal prepping and just enjoying. Omg thank you!
Matt Laramie fear of food is never good. Do what feels right for your body and your mind. Good luck!
If you feel that way just do some cardio to feel safer.
I use carb manager - works fabulous -
Such a good suggestion about not adding enough salt. That was always my problem, too!
Oh my goodness you have no idea how much I’ve been wanting you to do a video like this!! I started keto about 2.5 weeks ago and I’m loving it! Thanks for showing the califia farms creamer! The bf and I have been craaaaving a keto friendly creamer.
awesome! Thank you :) I hope you can try out the creamer, my fav one! Nut pods also has keto friendly creamer that's dairy free but I think the califia beterhalf is better.
Just made this burger bowl and all I can say is wow!!!! This was so freaking good 🙏🏽🙏🏽🙏🏽🙏🏽🙏🏽
Great video! Can I also add a tip for seasoning?Instead of salt use granulated garlic and granulated onion powder. And just a little salt. Organic is really great but more expensive but if you can’t get organic just get regular granulated if you can’t find granulated get the regular powder. I season my meat when I cook it, so while it’s raw I’m adding seasoning to it. Just a little note for the non cooks 🥰
I love your regular fun/high energy videos because you remind me of Alton Brown and these more relaxed ones are great, too, because we get to see another side of you. You're so knowledgable and approachable. @foodnetwork, give this lady her own show!
thank you so much, I really appreciate you!!
Thanks for this. Clear-cut and different than what everyone else is posting. I appreciate the work you put into your content
The course the course the course the course ... okay get it!!!!!!
yeah its all i hear and this video didnt help and eating the whole bag of cauliflower rice blew my mind!
Hahaha I'm saying
Aliya Hasm yessssssss
Lol true reminded me of Supertrooper and how many times can you say meow
Oh my goodness where has this channel been all my life!?! Better late than never I guess :)
I love this burger bowl. I'd probably not do Keto, since I mainly do Vegan except special occasions, but damn I'd do this with cauliflower rice and mushroom grounds.
:)
I did this with cilantro instead of spinach, home made medium salsa verdure, pickles and topped with a red bell pepper (less like burger, more like taco) - really enjoyable
Im so in love with the cauliflower dish. I've made it twice so far and can't wait to make it again. Soooo good. Thank you!
Yaaay that's amazing I'm so glad you enjoy it! :)
I need to take the time to make my meals look pretty. I enjoy a good presentation but I rarely do it for myself. That Bowl looks amazing!
Once again you don't disappoint! Great video! Great ideas for meal preps, especially if you've been doing keto a while and such in a rut. Thanks!
Thank you so much!
Such an amazing course!!!!!! Pumped to see what it is back!
I have been trying to eat more at home while pregnant because generally speaking its healthier. I always run out of ideas so I appreciate all that you do on this channel!
Thanks sooo much!! Congrats!!! 🎊 🤰
I am keto-curious,so I will try these recipes for a day 😅
Thanks!!
Omg! Thanks for replying I'm a huge fan ❤
Ingesting any calories will break your fast. Please dont mislead people as not everyone is as educated as yourself to know why you say bulletproof is ok. Bulletproof allows you to fill up and stay in ketosis but to stay fasted and avoid absolutely no hormonal or caloric response, black coffee is best.
You are very knowledgeable and this is a great video overall so thanks for making this!
Yes. I'm new to fasting- I watched dr Berg's video where he says anything with calories breaks a fast. So watching this I was a little confused with the coffee.
Finally found a comment that was exactly what I thinking. Only water and black coffee will not break a fast. Any creamer or anything with any calories will break a fast. I have heard that less than 5 calories might not break it but still
Play around with foods in the kitchen...is the way I roll on the kitchen. I even try to do healthy baking. I love ALL YOUR VIDS. I am a saurkraut freak. Housekeeping after cooking is "my style" I clean up during prep...that is how I save time
Thank you!!! Sauerkraut is the bestttt!
Not a keto person, but always enjoy your cheerful videos. 💗 needed to smile today and you definitely did that for me, thank you 🙏
thank you sooooo much I appreciate you!
Your videos are so well produced! Its amazing
love your videos i am hoping you do more of these keto style recipes. You always have the best videos. I did join one of your courses and they are awesome.
thank you soooo much I appreciate you! More keto coming.
When you say “mustard on everything” I’m like ‘there is no question you lived in NYC’
lol! 😆
I've graduated from a munchie to a full-fledged munchkin LOL
😂😍🙏
She sounds like a munchkin with that helium voice. Thank goodness for mute.
I have so many keto favorites. I just can't name one. Thanks for sharing what you eat in a day.
Ooooooh! I am so glad I found you! I am subbed and rang that notification bell!
thank you! welcome to the channel! So happy to have you here 🙏
Love that hamburger recipe- thanks! And so refreshing to hear a woman say she wants a portion that will make her full! It's so sad to see women forcing smaller portions on themselves like it's some duty. That's one of the great things about keto. I'll be checking out your other resources!
thank you :)
You truly have the personality for this, girl!!!👍👍👍Awesome upload!🙏🏼
“I know moist is a gross word, but that’s what it does”.., we would be cool friends 😂😂 you’re very down to earth I can tell
Love the pocket cooking...love the idea of having them ready ahead of time!
If your drinking bullet proof coffee when in your fasting period. Then your not considered fasting. The almond milk and the mct oil will trigger a metabolic response.
Exactly. Fasting period is no calories at all.
It has to be under 50 cal
There is keto coffee I get at Walmart
It really depends on if you're keto adapted or not. For some it will increase blood sugar and for others it won't.
I teach you, the course, I teach you, the course....folks are you feeling the 🤪🤪🤪🤪
Such a great job and great quality!! You're doing amazing things!
Thank you!!
That cauli burger bowl would be so good with an egg on top. 😛
YASSSS
Yuuuum
OMG love the bowl plate! Where did you get it?
Yummy looking recipes and awesome tips! I hate that I missed the course but I have signed up for the waiting list. Can't wait to try these recipes.
We are opening soon, if you sign up at kitchenconfidence.com I will notify you next week when it opens!!
Another great video from you. I love your recipes and I have been a follower of Mind Over Munch from the very beginning. 😁 I am going to look for the bowl plates you have. They would be great for camping. Thank you again you are the best.
thank you!
Dangggg...thank you for all the time and energy you put into your videos, beautiful personality...Take care!
I just love your videos! You're such a great inspiration to eat healthy!
thank you soooo much!
Just tried the burger bowl and it was so yummy. Great way for getting more veggies in, when you are not a veggie fan :D. Thanks for the awesome recipes!
I really like the foil packets for the veggies ....Great Tip :)
Hello! I do believe pickle's that have vinegar are probiotic because the vinegar is acidic and it will bring the body to alkaline. The pickles become alkaline which gives acid to our bodies to help with digestion.
I love this. Thank youuuu!!! Have you any idea how you just saved my Summer??? We cook out sooo much. Thank you. I can't wait to make everybody drool over my healthy burger! I am SO loving this! AWESOME
thank you so much :)
I was literally just looking for serving size ideas. I guess the keto gods answered my prayer
🙏🙌
I surely needed these recipes. Thank You!
thank you!!
Thank you for sharing you delicious recipes with us!
Thank you 🙏
I tried the Califlower dish tonight…it was a huge hit with the husband…thanks.
This is so simple to follow and delicious, thank you!
I am so happy you are sharing your knowledge!
:) Thank you!
I love bowl plates also. I eat very small amounts of carbs. Eat mostly cali flower in the frozen bags.
Already walking to the store to give all this a try today. Thank you!!
Thank you for the love! So glad you like @Good Food For Good Ketchup!
Okie dokie I made the keto burger bowl dish for my family for dinner tonight. Remember I mentioned my son is on keto well this was a huge hit. I made mine with veggie crumbles and the boys were given the regular recipe, I want you to know the only item i added was jalapeno's, I highly recommend trying this recipe. Thank you for making a 20 minute dinner idea for us tonight. my husband said it tasted like a whopper.
awesome! Thank you for trying it out :) Glad it was a hit!!
What is veggie crumbles?
You need to add spices as well i.e mixed herbs. Try including garlic too
Wait, consuming anything other than water, plain coffee, or green teas will break your fast. No calories in that window. I would use the bulletproof coffee and veggies to break the fast. No calories, fat, protein, sugar etc. during fast
I always thought that BP coffee is not allowed during your IF period. Could you clarify?
Sure- when you’re fasting, you are taking your body into a state of ketosis for a short period, whether on keto or not. By not eating and not giving yourself glucose, your body starts burning fat as fuel (ketosis). Dietary fat will not affect your blood sugar or insulin as it is not glucose, therefore it is okay to consume during your fasting period. You can choose to go without anything as well. But what we really need to avoid during that period is any kind of sugar or carbohydrate (as well as protein which can be converted to carbs). I hope this helps!
@@MindOverMunch Thank you! That definitely clarifies things for me.
It also depends on your goals! Fasting for me is huuuge for gut rest and gut health. I have terrible digestion from years of eating dairy and inflammatory foods that were obviously not working well with me, but I ate them anyway cus they tasted good. So terrible cramps, gas, and constipation almost all the time.
When fasting I choose not to eat anything, because I want my gut to not be working whatsoever. So if this is important to you, then I would think about foregoing BP
Fat absolutely effects insulin levels. It elevates insulin much less than carbs or protein but it breaks a fast.
Great job! sea salt or Himalayan (pink salt) is important too not just regular table salt
Yes!
Great tips! Thank you for doing another keto related video.
yes! more coming!
Mind Over Munch yay! Thank you 🙏
Love your content, but bulletproof coffee is NOT IF-certified. During a fast to get the advantages, you do not consume any calories at all. Calories are present in carbs, protein AND fats.
Still love your channel and your content!
There are some suggestions I've seen that eating bulletproof coffee with strictly fats (butter and coconut oil or mct oil) actually dont break a fast but it hasnt beed studied enough. Heavy cream wouldn't count because it technically has 0.5 g carbs per serving
She actually mentioned it in the video, I just got to that part Haha
The only thing I would say is I believe cinnamon has carbs so I do think that breaks a fast
depends who you ask, and why you're fasting. When you’re fasting, you are taking your body into a state of ketosis for a short period, whether on keto or not. By not eating and not giving yourself glucose, your body starts burning fat as fuel (ketosis). Dietary fat will not affect your blood sugar or insulin as it is not glucose, therefore it is okay to consume during your fasting period. You can choose to go without anything as well. But what we really need to avoid during that period is any kind of sugar or carbohydrate (as well as protein which can be converted to carbs), because that will affect your insulin and prevent you from really benefiting from the fast by letting your body burn fat for a period instead of carbohydrates. I hope this helps!
I only eat one huge meal a day. Before the meal I take teaspoon of coconut oil, then after the meal I take a tablesooon of coconut oil. It prevents any reflux and also keeps me full until the next day, about 20 hours or even more. Literally I don't feel ravenous at all when I'm on the coconut oil. Thank God!
My s it ster started doing that but her hair started falling a lot. Has that happened to you? Or how do you prevent that?
Eggs and avocado are my favourite keto snack
love it!!!
Hello my favorite girl! Thank you for another great video. I will join your course. 😘
Thank you! Let me know if you have any questions! ❤️
Hello from a brand new KETO friend. I have a question that I'm hoping you will have some insight on. I take medication that both causes weight gain and makes it near impossible to lose unless not on the medication. Do you know if KETO is something that can break that problem?? I'm hoping you can give me some good news. LOVED YOUR VIDEO, you are an excellent teacher!
Please, please give us a link for that creamer?! :) I cant have dairy and have not mastered my keto coffee yet
Please what's the recipe for the coffee? How much MCT oil to you add, how much of the coconut cream do you add? how much cinnamon????
As a Chef I get these kind of questions all the time lol. Thank you for offering this course. I will definitely share it on my social media platform.
SN another way to keep zucchini from falling apart just simply cut it on the bias. This gives it a little chunkier cut which stands up to heat.
Davida Hand Craft Soap great tip!
I know it’s a long shot that you’ll see this, but can I ask where you got your shirt? I love pineapples! Also love the video and your channel😊
thank you! I got it from Society 6 :)
I beg your pardon. Other than b'proof coffee, starts at 4'17"
hello, doesn't the coconut/almond milk break your fasting?
Thanks for the meal ideas!!
People must be less competent in the kitchen than i think. I use recipes the first time i make something, then i rarely need it afterwards. Taste food, add flavor, taste again. Repeat until tastes good. Heat food till wont kill you. Tada. My roommate used to make fun of me. I dump protein vegies and oil and seasoning into oven. 1 hour later ive finished cooking for the week.
many people are super nervous in the kitchen. Glad you've found your confidence :)
Research suggests that aluminium foil should not be used for cooking. Instead, it’s recommend using glassware or porcelain when preparing baked dishes.
sure, use whatever you prefer.
Subbed!!!! I’ll be trying your burger bowl next meal prep x
That is great tips loved thank you for sharing sis.
I’m high fat low carb and low dairy! Already a massive difference in 4 days!!!
neat! yes, most people lose water fast.
Mm, burger in a bowl .
Can we get a low FODMAP meal prep?
Great video! Thank you for the meal ideas. Have you tried putting the salmon skin side up under the broiler for 2-3 minutes. I actually cook my fish that way to crisp up the skin, which is my favorite part.
Also, you mentioned that coconut aminos is higher in carbs than soy sauce but soy sauce has wheat in it, so that would take you out of ketosis. I thought we wanted to completely get rid of wheat products of our diets?
thanks! Remember, foods aren't "keto" or not. They can be "keto friendly," but nothing is prohibited. It's all about overall carb intake and fat ratio, and that is going to vary person to person based on carb tolerance.
Wow! We actually have squash, broccoli and red onion in the produce drawer in the fridge and I wanted to cook them differently today.. Thanks for the awesome and coincidental inspiration! Looking forward to how my foil packets turn out :)
thank you so much :)
Your voice pitch sounds different here... I love it! You sound very sophisticated.
haha, thank you!
I made this with mushroom/onion/spinach and cauliflower and was really good~
thank you!
I appreciate that you're not one of those keto dieters that fry steak in a stick of butter, cover it with cheese and pretends like it's healthy 😂
That is not healthy. lol.
:) I do love butter. But I am a true believer that a keto diet can be great with a whole foods approach, and as with any other diet-it's often misinterpreted and misused.
Ugh. I think that's the keto route my husband is taking.
Loss 60 lbs in 2 Months just following 28 Days challenge its easy and simple to Follow Instructions Here is the Sign up Form : www.myketosismenu.com
Actually, steak, butter, and cheese are all very healthy. You've been lied to your entire life. Let It Go.
Loving and needing the keto tips
cool beans :) enjoyed that, I make broccoli veg soup with healthy veg and normally fish. I do this quite often and that way I can warm up a bowl for one of my two meals a day. I add ACV also and them may add a bit more to the bowl so I may sip on the broth, is yummy.
Looks good. Not sure about the mayo.
How do you make pickles without vinegar?????
Dill pickles are made by fermenting cucumbers in salty water! Some "pickled" are not fermented and are instead made by pouring hot vinegar over vegetables - Think pickled red onions, etc.
A real pickle is fermented, a quick pickle is just marinated in an acidic solution.
So both my doctor and nutritionist got me going on keto and they both said that MCT oil will break a fast. Anything with calories breaks a fast. So I'm confused why you're saying fats don't break fast
I’m new to your channel and I’ve been wanting vegetarian Keto friendly meals for my family . I just made this for lunch using veggie meat sub and omitted the mayo . It turned out great !!! Thanks
awesome! So happy to have you here, welcome to the channel! Thanks for trying it out!