The Flat Belly Diet

Well Ryan, you obviously are a scarcastic person who obviously has nothing better to do, why don't you go back to your video games or something while the rest of us try to HELP each other in a postive manner, thanks. I've decided to order the book so I am going try this as well. I have 15 pounds to lose, which are the hardest. I am going to exercise with it, it couldn't hurt and makes sense. I think this is a healthy "D-I-E-T" (that was meant for you Ryan) now be a good boy and go to another blog...

I just purchased the book. I read all of the comments on the blog and I am still willing to give it a try I am overweight and anything that will gear me towards healthy eating is worth a try for me. I have never tried any specific diet, I always tried to incorporate tips I read about for healthy eating and weight loss. I have a sluggish thyroid but not to the point of neededing medication. Most of the foods recomended in the book I have always included in my diet; I feel the book will guide me on how to use them to my benefit. Once I go shopping tomorrow I will start the 4 day diet on Monday. Wish me luck and I will keep you posted on my progress.

The recipe for Sassy Water from the book:
2 liters water [about 8 1/2 cups]
1 teaspoon freshly grated ginger
1 medium cucumber, peeled and thinly sliced
1 medium lemon, peeled and thinly sliced
12 small spearmint leaves {I don't care for spearmint so I am going to substitute mint}
combine all ingrediants in a large pitcher and let flavors blend overnight. Drink the entire pitcher by the end of each day. " the ginger also helps calm and soothe the GI tract."

The four day Jump start diet also has a meal plan..it includes a shopping list which I find helpful to me. It was created so you would by exactly what you need for the 4 days. it also includes a journal for listing what you ate and comments on your hunger level. The shopping list for 4 days of Sassy Water:
1-2 knuckles of fresh ginger
2 bunches of fresh spearmint
4-medium cucumbers
4-medium lemons
The 4 day Anti-Bloat Jumpstart is designed to eliminate both bloating and water retention. Losing bloat is not the same as burning fat, that comes in the next phase of the "flat Belly Diet".

Karen,

I am also starting the diet tomorrow. I have purchased the book, but have not received it yet. I am not sure I follow what I eat during the first four days. From online posts, it seems like you only drink the water? I am not sure. I would really appreciate it if someone could let me know while I wait for the book to come. You can message me at nikkican1@yaahoo.com. Thank you SOO much!!!

Niki,

the four day jump-start diet is also meals:

Breakfast
*1 cup unsweetened cornflakes or rice Krispies or 1packet of instant cream of wheat
*1 cup skim milk or Lactose free milk
*1/2 cup of unsweetened applesauce or 1/4 cup of sunflower seeds
*1/2 cup roasted or raw unsalted sunflower seeds or 4 oz pineapple tidbits canned in juice or 2tbs of raisins or 2 Sunsweet Ones dried plums
Pick one from each group
*1 glass of Sassy water

Lunch
*4oz of Applegate Farms Antibiotic-Free Honey maple turkey rolled up or 3 oz of chunk light tuna in water or 3 oz of light turkey breast
*1 light string cheese or 1 cup of steamed or microwave baby carrots
* 1 pint of fresh grape tomatoes or 1 light string cheese
Pick one from each group and 1 glass of sassy water

Smoothie
1 cup of skim or lactose free milk
1 cup of frozen unsweetened blueberries or 4oz can of pineapple tidbits in juice or 1 cup of frozen unsweetened peaches or 1 cup of frozen unsweetened strawberries
Blend for for 1 minute and add 2tsp cold-pressed organic flaxseed oil recipe says to stir it in I would blend it with the fruit.

Dinner
* 1cup of fresh or frozen steamed or microwave sting beans or 1 cup of fresh crimini mushrooms sauteed w/1 tsp of olive oil or 1 cup of fresh or frozen squash sauteed with 1 tsp of olive oil
* 4 oz grilled tilapia or 3 oz of grilled chicken breast or 3 oz of grilled or baked turkey breast cutlet
*1/2 cup roasted red potatoes drizzled with 1tsp of olive oil or 1/2 cup steamed brown rice
Pick one from each group and 1 glass of Sassy water

the plan is to have four small meals a day..no salt or other condiments..if it is truly to bland add a small amount of Mrs Dash...avoid excess carbs, bulky raw foods, gassy foods, chewing gum, sugar alcohols, fried foods, spicy food, carbonated drinks, alcohol, coffee, tea, cocoa and acidic fruit juices while you are on the four day diet.

I am well into week 2. The first 4 days were not easy; or I should say, were not easy for me. I wasn't really hungry, BUT definitely looked forward to the next meal and was glad to add in a bit more substantial "snack" now in the next 4 weeks! I am going for a check up tomorrow so will use my dr.'s scale to compare to where I started. I will tell you all that the nutty/fruit muffin recipe (the one with the carrots & raisens & walnuts) is very good. I made a batch, freeze them & have taken them out for a breakfast with some fruit and non-fat yogurt or good for a snack too. I also made the spaghetti squash casserole. Miracle never cease....even two of our kids ENJOYED it!!!! Its really pretty good! Also, I made the chicken w/ black beans and tomatoes - even my husband liked it! I say this because one of my biggest fears was cooking and making separate foods for myself. I don't know if you HAVE to stick with the water recipe...one thing it does do is make you concentrate on drinking more during the day. I have kept it up from the standpoint that I fill the container daily & keep it in the icebox & then I know how much I'm taking in - keeps me focused on it. So I recommend that to anyone out there. Because of surgery I haven't been able to lift weights or strain, but I can go back to walking after a check up on Friday so I hope to add that. Its all been a challenge for sure...but the diet OR let me say this WAY OF EATING has been helpful and eye opening. Made me realize how much snacking I was doing, PORTIONS!!! and refocus on quantities. If anyone doesn't have the book but wants some recipes, give a yell.

This is the start of day three for me. I have not had a problem with any of the diet - actually the 4 day quick start is going up in calories for me. I really don't taste the flax seed in the smoothies - and the sassy water actually is good. The only thing I did was replace the fish the first day with chicken. I lost 3 1/2 lbs so far - I'm committed to sticking to 32 days. I lost 65 lbs previously on WW, but gained back 15 last year dues to medical problems. I was still counting points and going no where - sitting in a meeting hearing tips I've heard before wasn't helping with weight due to medical problems and meds. The Flat Belly Diet is a close to what dr's say is good for arthtitis and FMS so I thought I'd give it a try. I know some people said buying the book is a waste of money, and I had already tlast week by adding MUFAs as I read in the Prevention article(I was travelling and eating more than usual, but didn't gain by adding them to each meal.) I hate to make menus and try to think of what to make for dinner so I'm liking this book. Totally worth it for me.

This seems like another fad diet. To be successful you need to incorporate something you can do for life not just 32 days. I found sparkpeople.com it is the best weightloss site and it is completely free. It works and it is something you can use forever.

I started the diet on Monday. I am having a hard time sticking to the meal plans. Yesterday I was good, I ate everything I was supposed to. However, I did not have 8 glasses of water and I ate strawberries and dark chocolate a few hours after dinner!

Today I was bad. I added honey to my corn flakes, put the turkey in whole wheat pita with olives, and after dinner we went over to see some friends. I was still hungry after dinner and they ordered pizza. I was strong until the end....I was too hungry so I ate a slice!!! eeek!

As far as if I am seeing any effects, the only thing I am noticing is my hunger. I don't know what that water does, but normally if I eat what I am eating for all 3 meals, I am extremely full. But now I get hungry soo quickly, and I am not even drinking all the water!

I have also noticed that I am going to the bathroom ALOT and my stools are super soft and I am going more often.

I will try to stick with the meal plan tomorrow, but it is hard.

Today is the morning of day 5. 3 1/2 lbs down and 8 1/2 inches lost - 3 from my waist. I feel satisfied and yes, I could continue this past 32 days. This really has't been a problem for me - I've been recording my food intake for years (on and off) and daily since the start of this year.

Well I received my book yesterday and spend 1/2 the night reading it! It's full of valuable information! But now I'm ready for the diet! NIKKI hang in there! It does sound like it gets better after the induction part...playlady is right, this is more calories than most diets and heathy foods. To clear a few things up to some people who haven't actually read the beginning of the book... she doesn't say "don't excercise"... she says if you don't already exercise, you don't have to start RIGHT AWAY.... "small changes, big results" too many changes overwhelm people then that's when they give up. She does encourage you to get in walking, etc. She DOES address excercise. Also her "diet" does encourage a lifestyle change in eating, not just a 32 day diet then quit. Just like any other book... it's up to you, the reader.

My husband has been having diarreha all day of day 3. anyone have any idea why?

I just want to know how long did it take to get your book? It's been 2 wks. for me and I have no idea when I'll get it.

My mother did the 4 day anti-bloat. Her waist went down 6 inches and she lost 5 lbs.

Hi, the Flatbelly it the best thing, when I started 4 day ago my waist was 46 now it is 41 and I lost 5 pounds I never feel hungry sometime I feel it is to much food but I love it and now on day five and going strong, to me it is really easy...and the Sassy water believe me there is something to that water so be sure to drink it

buy the book

I started the 4 day jump-start Monday, I actually liked the water and drank all of it, I was a little hungry at breakfast, could not believe I could eat a pint of grape tomatoes but did and was not hungry, loved the smoothie but used ground flax seed instead of the flax seed oil, was full at dinner, I was very hungry right before going to bed, ate another 1/2 cup of unsweetened applesauce. I completed up to day three, day four I had to go to a conference and award luncheon so it was hard to stick to the diet, did day on Friday..by Saturday morning I lost 3 pounds and 1.5 inches off of my waist...I continued the diet but I am going to repeat the four day starting this Monday since I cheated on Thursday. I like the recipes in the book plus you can use your own meal plan and just add the MUFAS. I was not tired, sick, or starving on the 4 day... with the smoothie I did not need as much food for lunch or dinner.

it took longer than that for me, I ended up contacting them. In the next few days I received the book.

I am starting the 4 day jump start today. I am very excited. My coworker Sandra, who lost 5lbs and 5 inches in her waist, has inspired me. I started drinking the sassy water 2 weeks ago and I love it. I will keep you all informed of my progress. Stay strong and focused.

What happens when you hit a plateau and stop loosing. I am on day 15 and nothing down at all for the past three days, i have no clue what to do or try.

Hilarious!! I love it!! I lost my weight by doing "Body for Life" Bill Phillips is a genious!Basically it is eat 6 small meals, supplement protien, exercise and drink water. Portion control is so important! I was a size 14 and now I am a 4-6. It took me about 8 months to loose it all. I only lost 1-2lbs a week and I have kept it off for 2 years now. This is not a fad diet, it is simply changing your body-FOR LIFE! I did it and I swear by it.

Hello it is me again(Sandra). I have finish week one of the four week plan and I have lost another 3 pounds 8 in total and I am loving it, a friend ask me if I ever cheat.....no way what would I gain nothing...I love everything I eat I am never hungry it is amazing....for you out there that will say it won't work...try it again and stay focus, I have two jobs and I am able to plan my meal and it is fun and you chew more, I will keep you guys updated...FLAT BELLY Here U Come

How much water are you suppose to drink each day?

I am at a heathy weight but I need to loose the top belly fat and leg fat in about 2 months. I am having trouble with motivation. I keep reaching for food when I am not hungry. I need something to do in my spare time so I don't eat. I am going to try to do muscle toning, but whenever i look down at my tummy, I get descuraged by it and reach for the junk food. Does anyone have any healthy foods that are tasty and good for an afternoon snack? Also any ways to motivate myself?
-Anna

I am at a heathy weight but I need to loose the top belly fat and leg fat in about 2 months. I am having trouble with motivation. I keep reaching for food when I am not hungry. I need something to do in my spare time so I don't eat. I am going to try to do muscle toning, but whenever i look down at my tummy, I get descuraged by it and reach for the junk food. Does anyone have any healthy foods that are tasty and good for an afternoon snack? Also any ways to motivate myself?
-Anna

Thank you so much for the ideas. I have been trying to loose fat but I always give in to boredom. I even eat when I am hungry. Also, I tip to all, if you find yourself going to the pantry for food, ask yourself if you are really hungry, if you are not, drink water. You could just be dehydrated. This is your body's way of screaming out for water. Also, you might feel like you ned to eat when you are watching TV. Fing something else to do. You can do crunches during commercials instead of eating. Also, it takes approx. a month to get into a new ruitine. So don't give up. The earlier you slack off the more likely you won't stick with your "diet". And even when you are wanting to stuff your face face with food and watch TV, try your hasrdest to smile and do a work out tape.
I hope I have helped a little. And remember, everyone can be thin and feel, it just takes motivation! Good Luck!!!
-Anna

For about the last two months, I was having abdominal pain and being 48, and menopausal, I thought I was having symptoms like everyone else. I have middle fat and had been thinking about attempting the flat belly diet. I have travelled to other countries and had recently done a colon cleanse thinking perhaps parasites (from the 3rd world areas I had been). Trying to rule out the bloating, etc. I even took a pregnancy test! I'm saying all of this to say that when I finally went to the doctor and descibed my symptoms, he explained that I could have something that many Americans have and don't even know....H pylori...a bacteria that is responsible for ulcers, and if left untreated, can lead to to stomach cancer.
I was given two antibiotics and previcid to kill the bacteria and coat my stomach. I will be on this until the antibiotics are gone and then my diet will consist of what the flat belly diet is promoting and the South Beach, the Diabetic diet....Good proteins, high fibers, good Carbs,good fats and oils, etc.
There is a running theme. But I never had heard of H pylori and the commonality of it. Anyone feeling this bloaty, morning sick, gnawing hunger really needs to check with their physician to rule this out. Anyone who eats out on a regular basis is very suseptible to this bacteria because it comes from hands not properly washed, dishes not properly sanitised, etc...not trying to alarm but if I can be affected anyone can be...

So many posters here sound more than a little frantic. The "advertised" results are meant to entice you to buy it, that's the advertising part. Can you not see how ridiculous you appear when you start a "diet" one day and the very next morning your weighing and measuring. Saying things like I lost 1 inch or 3 pounds. STOP...slow your roll, don't worry about weights and measures. Rather, do you feel a little better and a bit less "bloated" after 4 days?...good, then it worked. It took you years and years to get tubby, fat and all stretched out of shape. Please be smart enough to realize that your skinny body from 25 yrs ago isn't coming back over night.

I actually like this diet, it works very well for me. I did have to modify it a bit because I'm an active 215 pound guy. So I simply added 2 extra snacks a day (from the book), I include a little protein power in my smoothie (because the diet's a little low in protein if your exercising hard every day) and I take a "Super Green" food suppliment...with an additional good multi-vitamin (lots of B's) every morning. My total calorie count is about 2,500 a day (the 2 extra 400 calorie snacks a day are what make the difference...plus the protein powder is 100). I eat/graze 6 times a day, I'm never hungry in fact it's hard to always eat all the meals I'm supposed to. I lose about 1-2 pounds every week. I figure my weight will stabilize somewhere around 185-190. If I want to lean out a bit more I'll cut out 1 snack.

There have been a few tricks in this diet that work for me.
1) The recipes keep me at a strict 400 calories per meal. They also control my portion sizes. Like most people I tried to trick myself into thinking I was eating less than I was or that what I ate had fewer calories than it did.
2) Eating or grazing all day on small meals makes my body burn calories like crazy. I always feel very warm and energized. I don't binge and over-eat at any one meal or fall asleep after eating like before. Break your normally large meal into 2-3 mini-meals and you'll still eat "normally" but 400 calorie segments. Now my soup/salad is a meal, my veg/rice is a snack 2 hrs later, my chicken/fish is a meal 2 hrs later and my chocolate pudding and banana is desert 2 hrs after that. I never went hungry, I kept my total calorie count for the day low, I never got too full/bloated and my energy was high...and I'm losing weight.
3) The "MUFA's" don't magically fill you up, they curb that desire for something creamy, fatty and rich on your tongue that most diets don't. So you don't crave all the fats and sweets that most diets leave you wanting.
4) The "Sassy Water" helps me solve the problem of never drinking enough water. I don't like plain water so I used to drink WAY too much juice and soda. Now it's the sassy water, it does taste good but I muddle the mint leaves to get the taste out of them otherwise you spend money for expensive stuff floating around you can't really taste. I also squeeze the lemons. There is supposed to be a "calming" property to the water...sometimes it helps my stomach but mostly I'm just glad I've found a way to actually drink 2+ liters a day.
5)The recipes are darn good, I can't believe people are complaining at all. There is so much to choose from. I also don't understand complaints about the preparation times. I plan out a weeks worth of meals and snacks. I usually have my "MUFA's" and proteins in bulk, stored in containers ready to go into my recipes.
The recipes are for 4 portions usually so I make that and wrap the leftovers for later in the week or 1/4 the recipe and whip up 1 serving...very simple really.
6) I usually take my days food with me and half my sassy water in a little cooler every day to work. I'm driving all day so "Fast Food" and eating every 2-hrs would ruin the diet otherwise. I drink the rest of my sassy water at home in the evenings or I take it to the gym or my hockey games.
7) You MUST remember to eat every 3-4 hrs...but only the 400 calories. I eat closer to every 2 hrs to get all the calories I need for my size and use each day. I still probably burn 500-750 more than I eat everyday. A lot more if I miss a meal.
8) Always eat breakfast...always, it will get your body's engine started each morning and help level out the blood sugar for the day. Don't be afraid to eat a "breakfast" type meal or snack more than once a day. I love oatmeal with a little peanut butter and a whole apple sliced up in it for dinner, especially if I'm going out for the evening. It helps ward off the midnight Pizza munchies
9)Yes, you can drink but be realistic about it. Because your body is burning faster and your normally have a pretty empty stomach, more than 1 or 2 drinks will hit you hard.
10) Come on...You HAVE to exercise. You don't have to be a gym rat but you need to get your tubby butt moving. That 5 minute walk after each meal is very helpful. I like a nice walk or something else immediately after dinner so I keep burning those calories but gives my body time to cool/slow down so I can sleep at night.
11) Don't be afraid to eat at night or just before bed. As long as your keeping to the 400 calories, it's no problem...just leave time to let it settle before laying down.
12)Your going to lose weigh and inches over time but if your measuring more than every week or two and your weighing every day...You've been officially pronounced "NUTSO" by me. If you think it's normal or your supposed to lose 5 pounds or three inches a week, again...you've lost your mind. Relax, let how your mind and body are feeling guide you. Let the weight loss come to you, don't you go chasing after it!! 1-2 pounds a week is very good...3-5 a month is great. String 2-3 months together like that and you have MAJOR success and have started a whole new lifestyle and way of eating.
13) Don't be afraid to pee...if your not, your not drinking enough nor flushing out your system. Same with pooping...2-3 times a day about 1 hr after a meal IS normal. No your not getting rid of your last meal. The last meal is signaling your body to get rid of yesterday's or this morning's meal. 400 calorie meals shouldn't result in large volumes of waste if you know what I mean. They should be fairly small,quick..easy to pass and shouldn't be distressful..again if you know what I mean.

So there you are...That's my experience, opinion and advice on the Flat Belly Diet.

Good Luck.

Dave, you are exactly right. This is what we need to understand philisophically about us as humans.
We are always looking for a quick, easy way to achieve goals from getting rich to losing weight when deep down we all know the Truth.
It takes facing the Truth of who we are in the now and making an inner and conscious decision to change the lifestyle that is controlling our current condition.
It takes realizing that we are not just animals put here to graze and live and die with no purpose.
It takes knowing that we are responsible for us and only we can make the changes necessary to achieve the goals in our lives.
All the self-help gurus, scientists, doctors, and dieticians in the world can write the information, but we,as individuals, must analize what is best for us.
The next step is to do the proper steps to prepare and to insure that you are doing those steps safely.
That's why I shared about my physical H-Pylori situation.
Because I did what was recommended by highly trained professionals touting any diet program. pill, etc, I found that I had a physical situation that needed nipping before starting a major lifestyle change that could have been aggravated causing me to lose the momentum needed to achieve the goals I set for me to reach.
This journey of dealing with H-Pylori also became a sign that I was making the right choices because the recommended foods to maintain good digestive health coincided with the flat-belly diet, diabetic diet, and all the others that suggest the good fats, oils,complex carbs, high fiber, lean proteins, etc.
We just have to face the facts that junk processed foods are not good for us and that these things need to be eaten in moderation, if at all.
At 48, I have had to take a hard look at my life, (past, present, and future).
My dad lived to be 91. At 89, he underwent a 7 by-pass surgery. At 91, the found a polyp in his colon and died of complications after surgery.
I now take care of my 85 year old mother who lost a leg to diabetes.
I have my second daughter, husband, and 6 mos grandson living under my roof.

I used to say that I do not have the time...an excuse.
I now have less time, but I'm making it work because I made a choice to strive for the mark of my high calling to achieve what the Creator put me on this earth to fulfill.

I'm beginning the jump start program tomorrow--but am confused with one thing. For some of the meals it calls for 1/4 cup of sunflower seeds--is that with hulls or without?

Thanks so much!!

I know you're suppose to eat at least every 4 hours - but what do you do if you have two times during the day that go beyond the four hours (brkfst to lunch and lunch to dinner)? There is only one snack - what have others done?

I totally agree with kelley.A diet there is no such thing. Diet means gaining more weight, confusing your mind. Diet does more harm than good to the body mentally and physically. The key is more excerise, movement than trying to take the easy way out.

This sounds a lot like the Abs Diet... except for the "sassy water". I've done the Abs Diet and lost 16 lbs in 6 weeks (no exercise, just changed eating habits). I mostly just ate more veggies and fruits, less sugary foods. The flaxseed I think made the biggest difference for me. I added it in my foods and couldn't really taste it - and lost more weight with it! I think the Abs Diet was great!

This is my third day on the plan and as of this morning I have lost 4# in 3 days. Not too bad. I like the sassy water. The meals are easy and the choices are good. The meals are balanced. You are limited on choices from days 1-4, but after that I think you actually get too much too eat. I am just trying the website for the Free three months they let you have. You can't lose anything, other than some weight.

Ok, be truthful is this a diet worth really trying? I also have sent for the book but it has arrived yet.

I am on my 2nd week of the diet - has anybody had problems with regularity and bloating? I feel like I'm eating healthier so I don't know what's going on. Anyone???

YES I JUST FINISH WEEK FOUR FROM 4 DAY START I WAS 180 NOW I AM 169 WAIST 46 TO 39 YES IT WORKS AND YES GET THE BOOK...YOU WILL NOT REGRET IT

It's first thing in the morning of Day 4. I weighed in and have lost 4 lbs. I started at 146.6 and am now 142.6. I'd like to lose 8 more lbs. so plan to start the post-4 day portion tomorrow. I agree with all prior comments that any diet restricting calories will do the same - it's the old 'calories in, calories out' equation. However, it helped me to start with a defined plan that didn't taste too bad. You can do anything for four days, right?

BTW, I took some liberties with the 4-day plan. First, I didn't have raw or roasted unsalted sunflower seeds to use for breakfast so I substituted 1/4 c. salted roasted almonds. Also, I can't live without morning coffee so rather than have a headache all day, I made one or two cups of of General Foods Sugar Free French Vanilla Cafe with skim milk, which I do every morning, but I did forgo additional coffee or tea at work. For lunch and dinner, I substituted as necessary. For example, after one of the dinners I had 1/2 c. leftover roasted potatoes, so I used them up the next night instead of making brown rice; substituted chicken breast for turkey cutlet, etc. I used some salt when I pan-fried my chicken last night in olive oil (neither of which are included in the diet for Day 3). Also, there was discussion about flaxseed oil's taste; I didn't have flaxseed oil so substituted 1/8 c. almonds to eat along with the smoothie. Also on Day 3 I didn't have Sassy Water so just substituted bottled water. The first time I got hungry at all was last night (Day 3) late at night (probably because I stayed up later than usual since it was Saturday). I didn't measure but had a couple of handfuls of almonds which took me over the calorie count but I still had lost an additional 1 lb. this morning. The only exercise I squeezed in so far was Day 3 - 50 minutes walking on the treadmill and a few minutes of resistance for my arms.

Bottom line: True - any 1200 diet will work as this one has. And, for me at least, reasonable substitutions worked just fine. I plan to substitute as I like during the next 28 days as well.

Hi

I have not yet purchased the book, but I have been reading up on this diet over the internet.
I have been adding olive oil, peanuts and so on to my diet all week, I am absolutly stuffed and in seven days I have lost 7lbs.
I have not changed my diet, only added these good fats and so far so good, ill keep you all informed of my progress.

My twin sister has lost over 20lbs in just one month!! Awesome! I now have the book and have read most of it but I already see an issue. I cannot stand berries and want to know what to substitute. Did I mention that I also cannot stand peaches. I do love many other types of fruit but I want to make sure that I am following this eating plan as close as possible. I just need someone to help me with this issue and then I am on my way. Thanks in advance. I am also grateful for all of the posts to this site. It is very generous of all of you to share your experiences with the rest of us.