The Simply Filling Technique - how I am following it

As I mentioned in a previous post, I have started to follow Weight Watcher's Simply Filling Technique, which is basically  healthy intuitive eating, with minimal tracking for foods that are not on WW's list of "Power Foods".

I also mentioned that I was going to be following it kind of loosely, and that I would be making it fit into my lifestyle, not the other way around.  So I thought that I could write a post further explaining that, and how the first couple of weeks have gone.

First of all, I am following it mostly as written.  Here's how it works, as written:

There is a list of Power Foods provided by Weight Watchers.  Most of these foods everyone would agree are pretty healthy, but some of them would be questionable to the "true" clean-eaters of the interweb.

Here's a simplified version of the list (please don't let me be breaking any copyright laws by posting it...):

• Fruits (except dried and juice)
• Vegetables (except avocadoes, olives, plaintains)
• Whole Grains - including hot cereals, brown and wild rice, pasta, ready-to-eat cereal wish less than 1 gm sugar & more than 3gm fiber/serving, etc.
• Fat free dairy and dairy substitutes
• Lean proteins - including: beans, meat with skin removed, eggs, lentils, reduced-sodium luncheon meats, meat substitutes w/ 2g fat or less, fish, organ meats
• Breads - including light English muffins, light hamburger/hot dog rolls, light breads in general
• Soups - including reduced/low sodium broth, tomato, and vegetables based
• Desserts - sugar-free gelatin
• most condiments - If fat-free or is an option, always choose fat free.  With soy and teriyaki sauce, choose low-sodium

I'm actually glad that I just wrote that out, because I didn't realize about the soup options, and I LOVE ME SOME TOMATO SOUP.

So to follow the Simply Filling Technique, one does not have to track or count points for any of the Power Foods.  How do you figure out how  much to eat?  Listening to hunger signals!  Of course, you are allowed to track these foods if you desire to, but it is not required, and either way they are 0 PointsPlus.

Also, much like with the non-SFT route, you have 49 PointsPlus weekly to use on whatever you want (probably best to keep listening to the hunger, but I guess with these ones it's not as important?  Couldn't really find information about that in the plan as written...).  You also earn PointsPlus every time you exercise, and again, get to eat "off list" with those.

I almost forgot about healthy oils!  You can have two teaspoons of a healthy oil every day, 0 points, but after the first 2 tsp, you count points.

In summation, no tracking required for Power Foods, tracking required for non-Power Foods (use your weeklies and activity points), and listen to your hunger signals.  Also no counting points for first 2 tsp of EVOO.  That is the Simply Filling Technique in a nutshell.  There are also all these Good Health Guidelines to follow, but if you eat from the power foods list and eat your oil, you will get them without even trying.

So obviously, because I'm me, and refuse to make my lifestyle fit into a plan or obsess about food anymore, I have to make a few simple changes in order to make this plan fit my lifestyle, food preferences, and logic.

Let's start with the Power Foods list.

Fruits (except dried and juice)
Okay.  I'm okay with this.  Mostly because I don't drink a lot of juice or eat a lot of dried fruit, so I'm fine counting points for them when I do.  Oh wait.  One exception.  To me, if the juice is pure fruit juice, not peeled or anything, just an entire fruit put into a blender or juicer, that will not have to be counted.  Again, I don't drink a lot of juice, but I will not count for "pure" juice.

Vegetables (except avocadoes, olives, plantains)
Nope.  I will not count for avocadoes or plantains.  If I can eat a pineapple with all that healthy fruity sugar in it, then I can eat an avocado with all that healthy fruity fat inside.  Avocadoes are Power Foods for me.  Olives too, same reason.  Plantains, also okay, because potatoes and bananas are both Power Foods, so should be plantains. 

Whole Grains - including hot cereals, brown and wild rice, pasta, ready-to-eat cereal with less than 1 gm sugar & more than 3gm fiber/serving, etc.
My main change here is that I will also  not be counting points for rice, pasta, or cous-cous that is not brown.  My reasoning here is that I simply never overeat these things, and find them to be a good part of a healthy meal.  If I eat cous-cous that is not whole grain and have to track it, it may discourage me from eating it or make me overeat it.  Because that's how my brain works.  I will still opt for whole grains most of the time.  The cereal one I will also not be quite so picky on.  If it says "super healthy whole grain fibery goodness" on it, I will call it a Power Food, even if it does not meet the sugar/fiber requirements (unless it is so tasty that it makes me want to binge - fine line sometimes).

Fat free dairy and dairy substitutes
Get ready to have your world rocked, because I am going to be considering low-fat dairy to be a Power Food!!!  I will choose the fat free options when it's something that I like (milk, yogurt) but with cheese, it's gotta be reduced fat.  And I don't want to count for it, same reasons as white rice.

Lean proteins - including: beans, meat with skin removed, eggs, lentils, reduced-sodium luncheon meats, meat substitutes w/ 2g fat or less, fish, organ meats
This is mostly fine.  I will probably still eat the skin on a baked chicken sometimes, and not count it, and I will probably consider ALL veggie burgers/meat subs to be Power Foods despite fat content, but otherwise, yep.

Breads - including light English muffins, light hamburger/hot dog rolls, light breads in general
Here's one that may surprise you:  I am cool with the muffins and buns, but light bread is REMOVED from the Power Foods list for me, because it is a trigger food.  If I allow myself to not count light bread, I will eat the entire loaf within a day, defeating the purpose of the not counting.  Light bread is NOT filling to me, and is a trigger food, so no thanks.  But the light English muffins are fab, and the hamburger buns are great with my veggie burgers.

Soups, deserts, and condiments are fine as written.  But just because I can eat unlimited (within hunger!) sugar-free gelatin does not mean that I have to.  So I won't.  That stuff is pretty gross.  If I want a sweet, I will count points or eat fruit or yogurt.

I would love to mess with the healthy oil requirement, but I won't... just yet.  Don't worry, that change will come, because it's a great idea.  Just don't feel like tweaking that at the moment.

Another way that I am only following this loosely, is that I am not super strict about the counting.  I don't have the WW app on my phone, so if I'm out and about and eating point-y foods, I just guesstimate and try to remember to track them later.  I try to ALWAYS listen to my hunger signals, even when I eat non-Power Foods, which I think is why even when I go over my weekly points, I lose weight.

I am not concerned unless I go 20 points or more over my weeklies.  I may even raise that number in my online tracker to 68 instead of 49.  Here's why:

I'm trying to ALWAYS listen to my hunger signals.  Therefore, if I eat a non-SFT dinner one day and all of my points were already gone for the week, it really is okay because I didn't overeat.  It's not like I had a big Power Foods dinner, then ate a second non-PF dinner.  It's still just one dinner, and the calories may be higher, but probably not twice as high.

Anyway, that's how I'm following the Simply Filling Technique.  It's not how Weight Watchers wrote it.  It's how I am making the plan fit into my life, and not the other way around.  It's how I'm on WW but I'm not.  It's how I have some structure, but not too much.

My Simply Filling Confession...

So, since I've given into my desire to lose weight this year, hopefully a substantial amount by November 1 (in time for a dress fitting for my December 4th wedding), I figured that I needed a plan.

Not a temporary plan, but one that I can potentially stick to for life.

As in, I need to be able to lose weight, while learning how to eat forever; instead of my usual "eat like this to lose weight, then figure out how to maintain the weight loss later!!!" way.

I hesitated to go down this route again, because I really want to be an intuitive eater and to never diet again, since dieting DOES NOT WORK long term (which basically means that it doesn't work at all, because who wants to lose weight only short term?).

Because of my EDNOS history, and because of my self-diagnosed "diet addiction", I really was reluctant to follow any sort of plan.

But.

BUT...

But I really want some structure from an outside force, to help me along the way this year.

And I needed it to be something that can easily transition into intuitive eating one day, while also allowing me to lose weight without making weight loss THE central focus point of my life.

So... 

I am going to try out Weight Watchers again, this time only ever using the Simply Filling Technique.

I have a friend who is a WW leader in NYC, and she told me a while back how WW worked for her.  Basically, she counted points for everything for awhile, then switched to Core and now she is just an intuitive eater who runs a lot.  She's maintained her happy weight for years now, and leads WW meetings.  Yeah, that sounds pretty nice.

I'd like to do something similar to that.

Here's how I'm going to make WW work for me in 2015:

1. Follow the Simply Filling Technique exclusively.  No need to ever count points for everything, no need to track any foods on the "Power Foods" list.  Listen to hunger signals 100% of the time.  Only track non-filling foods.  Modify plan as needed to fit my lifestyle.
2. Don't consider myself to be on Weight Watchers.  I really don't.  I am not telling anyone about it (except you guys, my brother, and Stacey) because I will not really be a "Weight Watcher".  I am using the Simply Filling Technique as a guide for healthier eating for weight loss, but I am not a slave to WW.  I don't have a WW app on my phone.  I will not turn down a mini-muffin at work if I'm hungry because "Weight Watchers".  I will never be a "success story" for their site or magazine, and I will not spend hours browsing their message boards or recipe pages.  Nope. 
3. Weigh in once a week.  No more, no less.  This will help me to stay on track with my weight loss goals. 
4. No specific wedding weight loss goal.  I am following SFT relatively loosely, and will consider whatever weight loss "success" that I have by my dress fitting to be just that: successful. 
5. Use it as a transition into true intuitive eating.  Seriously, listen to my hunger signals, and honor my hunger.  Use power foods and good health guidelines as a roadmap to healthier eating, but also enjoy non-power foods in moderation.  No weekly WPA binge.  Probably will take special days off, but not to binge, just to not worry about tracking anything.

So that's what I'm doing for now.  I will probably post some  helpful SFT tips now and then, for anyone who is also eating this way.  I don't think that I will do weekly weigh-in posts, but I will probably do monthly SFT check-in posts or something. 

I hope that none of you judge me for technically dieting again.  If you do though, you're probably not the type of supporter that I care for anyway.  You probably stopped following this blog when I stopped being vegan, or stopped being vegetarian, or quit and began any number of diets before, so aren't reading it anymore anyway, right?  ;-) 

To my super supportive no-matter-what readers:  KISSES! xoxoxoxo!

Simply Filling!

Saturday started a new adventure for me:  my return to the Simply Filling Technique of Weight Watchers PointsPlus.

I have tried this technique in the past and loved it.  And it worked.  Until I started to change the plan to my liking, then all of my little changes proved to be too much to handle, and I eventually went back to counting PointsPlus for everything.

This time around, I'm going to follow the Simply Filling Technique as written...mostly. 
Like last time though, a big part of me is using this to test the waters for intuitive eating, which is how I will eat forever some day.  For now, however much it pains me to say, I need the structure that a plan offers.
I'm hoping that the SFT will be the solution to my current eating problems. 
What are my current eating problems?
Emotional eating, not cooking at all, not eating enough healthy options, and eating too many convenient foods.
Here's how the SFT works:
Eat foods from the Power Foods List (link probably only works for WW Online members).  I no longer have to count PointsPlus for any foods that are found on that list!  Instead, I am to eat them only when hungry and only until satisfied. 

I still get those 49 weekly PointsPlus, plus and points earned with activity.  Those points will be for any foods not found on the power foods list.

Anyway, my Lose 25 Pounds by Valentines Day challenge is still in full swing!  If you are a WW Online member, or have e-tools, you can join it at any time.  :-)  Two weeks in, I'm down 1.8/25.  For those of you on the challenge ("officially" or not), how are you doing?  A couple of awesome blog readers said that they would join in.  I hope that it is going well for you!  Please keep me updated with your progress.

I'm planning for a Tasty Tuesday post this week, the first from me in a long time.  Also, I may do a week of sharing my journal soon...

An example of a SFT meal: beans and LOTS of veggies!!!

I'm pretty excited about starting the SFT again.  It will be a welcome change for me.

I think that I was quickly becoming one of the "junk food Weight Watchers" that relied heavily on SmartOnes meals, Special K bars, Fiber One brownies, and other things like that.  There is nothing wrong with those foods, but when I looked back on several days in a row and saw that those typse of things made up 90% of my food... well, it's time for a healthy change.

I'm back, baby!

I'm so happy with my dieting situation right now.  I think that I needed that wakeup call last week.

Thank you to everyone who read my last post and commented!  You ladies seriously rock my world, and your supportive comments really helped me get through that craziness.

:-)

Life is one big ball of stress right now, so I will make this post short and sweet so that I can get back to said stress.  The biggest stressor = finals are coming.  My first final is tonight!!! At 5:30 central time, if you want to send positive thoughts/energy/prayers my way.  Whatever you got, I'll take! 

Anyway, after reflecting A LOT about why I was starting to hear my old ED-voice again, I realized that it really was about control.  I felt completely out of control in my life, and food and exercise were two things that I can definately control.  But, luckily, I DID NOT listen to that voice.  I caught myself in time, and have continued my healthy eating.

One good thing to come out of that mess:  I am fully embracing Weight Watchers.  Once again, I am committed to tracking my food and exercise on ww.com, and to follow the principles of the Simply Filling Technique.  I briefly considered going back to counting Points Plus full time, but decided that the SFT works so well for me mentally, that I will just stick with that.

I have decided that I may never be able to be an intuitive eater.  As someone with a history of eating disorders, that may not be a realistic goal.  I may need to track my food in some way forever.  *gulp*

Just saying that out loud has actually been a relief for me.  No more big IE goal for me, looming just out of my reach.  I can embrace intuitive eating within the borders of Weight Watchers with the SFT. 

Another reason that I know for sure that my eating disorder hasn't resurfaced:  I answered a poll on the 20's board this morning about the Points Plus program, and how much weight I have lost since starting it.

I looked back in my Weight Tracker, because I really had no clue.  Turns out I've lost 13.4 pounds in the 21 weeks of Points Plus.  And that seems like a great rate of loss for someone so close to goal!  If I continue to lose at that rate (about .6 pound a week), I will be at my goal weight of 135 by my birthday in October. Perfect.  But, I'm not going to obsess about that number.  Instead, I'm going to just focus on the SFT and on my exercise schedule, and get to my goal weight whenever my body is ready for it.  One day at a time.

P.S.  I lost 1.2 this week!!!  Only .4 away from where I was before the gain a couple of weeks ago.  More proof that it's so much easier to gain weight than it is to lose it. 

"Leah's Weight Watchers Plan" has begun...

As I mentioned recently, I have been considering making the Weight Watchers plan a better fit for me by changing the program/diet up a bit to suit my needs (and wants!).

This is not something that I recommend to anyone just starting out on Weight Watchers, and I am going into this with my eyes wide open. If it doesn't work, it doesn't work. If I gain weight, I gain weight. And if that happens, I will have to either tweak my tweaks, or go back to Weight Watchers as written.

It just feels like the next step for me, as I get closer to maintenence. I want to make a few tweaks to the Weight Watchers plan that will help to make it better for ME.

Basically, I will be staying on the Simply Filling Technique, but adding some foods to the Power Foods. As I add more foods to the Power Foods (foods that I can eat to satisfaction without counting PointsPlus), I will subtract PointsPlus from my 49 Weekly Allowance Points.

This week, I have added hummus to my Power Foods, and since I rarely eat more than a spoonful a day (usually much less), I have subtracted 5 WPA.

Next week, I'm planning to add one more item, and subtract WPA accordingly. I'm taking this process slow, and seeing what happens. I'm pretty excited to see how it all works out!

Foods that I will be adding to my Power Foods list:

1) hummus

2) healthy, whole foods crackers and cold cereals

3) nuts and natural nut butters

4) avocados

After adding one new item weekly, I will eventually no longer have the 49 WPA, and will be using Activity Points for any foods not on the Power Foods list (which will by then include all of the above foods).

Did I explain it okay? I hope so! I think that tweaking the plan is a good thing for me right now. It didn't work in the past, but I'm pretty sure that was for a few reasons:

1. I wasn't working hard. I was using my "tweaks" as an excuse to be lazy and not really work any program.
2. My tweaks were too vague.
3. I was interested in losing weight, but not committed!

Have you ever changed the program to fit your needs?

What were your results?

Stay tuned for tonight's "Tasty Tuesday" post! ;-)

My First SFT Weigh-In Results are in...

...down .6!!!

To me, this is an amazing victory, because I did a couple of "bad" things this week:

1) I emotionally ate. I ate 2/3 a pack of double stuff oreos on Wednesday... But this was also a victory, because I DID STOP eating eventually, and it wasn't after they were all gone! Amazing. I stopped after about 50 PointsPlus, and could have gone to 75. Victory. But still bad, especially on the Simply Filling Technique, especially after I had already eaten all 49 weeklies!!!

2) Wait. I guess there was just one. I have beaten myself up over ONE mistake?! I need to re-read over my "Tips For Weight Watchers", especially the section about not beating yourself up. Time to take my own advice!

Anyway, I ended the week with 5 PointsPlus in the hole. Which means that I earned quite a few Activity Points this week, mostly because I enjoy the exercise, but partly to make up for the oreos. I hope that's a healthy attitude, and not disordered thinking! Help me out readers, do you ever exercise to try and make up for overeating??

Anyway, this week I'm going to plan things out a bit (a LOT) better than last week. I've already pre-tracked all of my non-Power foods in my tracker. If I stick to this, I will eat all 49 WPA plus 7 out of 34 earned AP. That gives me 27 AP left for wiggle room, in case I just HAVE to eat some triscuits and hummus, or a peanut butter bagel. :-)

I am thinking that this is the last week that I will be in the 150's!!! Well, maybe next week will be the last week, who knows?! I have learned that this is NOT A RACE. Weight loss takes time, and with that time comes great knowledge. I am so looking forward to learning how to maintain my weight loss, but right now, I will just enjoy the ride.

All in all, I am LOVING THE SIMPLY FILLING TECHNIQUE. Outside the oreos debacle, I have never eaten healthier than I'm eating right now! Seriously, the Power Foods are all healthy and whole, and I'm feeling healthier because of this.
***Edited to add: Fatsecret.com just informed me that if I continue to lose at this rate (.6 a week), I will be at my goal weight of 135 in 6 months. That would be AMAZING. :-)

A few SFT "open-a-can" recipes!

Here are a couple of Simply Filling Technique recipes that are almost as easy to make as opening up a can (or two!). As I've mentioned, I absoultely love these "bowl" meals. They are so delicious, and to me, the look gorgeous! Just look at all of these bright colors. :-)

Cous-cous with beans and veggies

Ingredients:

• whole grain cous-cous, cooked (I actually cooked this cous-cous in the microwave!!! Just microwave the water for about 2 minutes, then slowly add cous-cous until you get a desired consistency!)
• 1 can kidney beans, drained and rinsed
• 1 can diced spicy tomatoes
• 1 can green beans, drained and rinsed

Rice, beans, and veggies done right!

Ingredients:

• brown rice, cooked
• 1 can black beans, drained and rinsed
• 1/2 can corn kernels, drained and rinsed
• 1 can garlic tomatoes

Because I am now following the Simply Filling Technique, I no longer have to measure the Power Foods. I just eat them to satisfaction!!!

To enjoy these meals, SFT-style, I serve myself a small bowlful at a time, adding a teaspoon of healthy oil on top.

Up next: My First Green Monster! (FYI: It wasn't my last...)

Simply Filling Technique: Week One!

I'm proud to announce that I have started the Simply Filling Technique this week. I just felt ready to try it!

Yesterday I ate 28 of my 49 weekly points (in vegan cupcakes and Taco Bell), and I'm planning to save the rest for peanut butter and other healthy add-ins through the week.

Yesterday, besides the cupcakes and bean burritos, I ate the following Power Foods:

- oatmeal
- light soy milk
- banana
- whole grain cous-cous
- corn
- white beans
- extra virgin olive oil

How healthy is that?! :-) I'm loving this so far, and I'm looking forward to what changes this week will bring to my diet.

Things that I'm most looking forward to about this change:

1) I never have to measure the Power Foods! (except for the healthy oils, I will still measure out two teaspoons daily to add to my bowl meals)

2) I can enjoy starchy Power Foods vegetables to satisfaction, without having to count PointsPlus for them. I love corn, peas, and potatoes the most.

I am planning to make a big bowl of healthy foods, and see how long it lasts. When it's gone, I will make another one. The first one will be brown rice, black beans, canned tomatoes, canned corn, and frozen (cooked) vegetables.

Eating to satisfaction has been tricky, but I'm learning, one meal at a time.

A Shout-Out to "Oh She Glows" and my thoughts on switching to the Simply Filling Technique.

I stumbled upon this blog (click on the picture to see it yourself) a few days ago, thanks to one of my commenters mentioning it (Thanks, Lizzie! ).

WOW. This blog really speaks to me! Angela has a story simular to mine. She has a history of eating disorders and a history of not loving herself.

She found a way to say "goodbye" to dieting forever. I hope to do the same some day.

For now, I will continue with Weight Watchers, and will probably stay on it until a few months after reaching my goal weight. Then... I will be going back to something so scary-sounding to a chronic dieter that I hesitate to mention it on this blog: Intuitive Eating.

It's how I want to eat. I dream of the day that I can just listen to my hunger signals, eat healthy and whole foods to satisfaction, an occassional vegan cupcake, and maintain a healthy weight forever.

And after reading some of "Oh She Glows", I realize that my dream is not so impossible. If she can do it, so can I! :-)

I'm going to start the BIG SWITCH from counting PointsPlus for everything to the Simply Filling Technique.

I'm starting right now by eating mostly Power Foods and trying to listen to my hunger signals.

I plan to go fully SFT in March, and to give that method 100% for the entire month.

It just sounds like so much freedom, being done counting PointsPlus!

Here's how the Simply Filling Technique works:

Choose food from the Power Foods list. All of those foods have no PointsPlus anymore. You no longer have a Daily Points target to get to, all you have is your Power Foods and your hunger signals.

You do still have your 49 Weekly Points and any Activity Points. All of these can be used for foods that are not on the Power Foods list. For me, that would be: chips, pizza, tortillas, redvines, oreos, and chocolate. These are all foods that I already eat in moderation, so I am starting to really believe that I can handle the Simply Filling Technique!!!

The only problem is listening to my hunger signals. But if I want to eventually be an Intuitive Eater (not count PointsPlus/calories for anything, just listen to hunger signals and cravings), I have to start somewhere. The Simply Filling Technique seems like a great stepping stone.

POWER FOODS!!!!!!!

Wow, what a powerful day I had yesterday! :-)

I ate 100% from the Power Foods list, and I have to say that I felt great all day long. From my oatmeal breakfast to my brown rice and beans lunch and dinner, to my fruit and veggie snacks... I was satisfied.

I ended up eating less than my daily PointsPlus. I ate 26 PointsPlus yesterday! It is a WW first for me. Since starting WW in May/June 2009, I have never gone under my daily points. Nope, I've been an eat-whatever-I-can kind of gal, usually eating all DP plus some WP/AP every day.

So I was shocked when I went to bed last night, satisfied at 26.

I almost took pictures of both my lunch and dinner, but ultimately decided against it! Would you like to see pictures of my food, or would that be too KERF-y for this blog? (I love KERF, by the way, I just don't know if people are interested in seeing pictures of my meals, or if reading about them is good enough for this blog).

Seriously, they were delicious! I need to make another big batch of rice in my rice cooker tonight, since I'm almost all done with what I made on Monday.

Lunch (10 PointsPlus): mixed together in a bowl- 1 cup brown rice, 1/2 cup ff refried beans, salsa (to taste), 1/2 cup corn (kernels, canned, NSA), 1 tsp EVOO. note: On a normal WW day, this would have tasted even better in a tortilla, and it would have only been one more PointPlus (I get high-fiber, low-carb tortillas)

Dinner (10 PointsPlus): mixed together in a bowl- 1 cup brown rice, 1/2 cup black beans, 1/2 cup corn (kernels, canned, NSA), 1 tsp EVOO, green beans (canned, NSA, entire can), sea salt and black pepper (to taste)

I usually don't eat corn, but I realized yesterday how much I have missed it! When I was planning my meals, I saw that I would be under points for the day. So I added corn to both meals, and I was still a bit under for the day.

Maybe it's that I stuck to the Power Foods list, maybe it's because I ate bigger, pointier meals, but whatever the reason, I had NO cravings for junk yesterday, and ended the day satisfied and with 3 PointsPlus to spare.

Since I don't enjoy eating less than my DP (in fact, I always want to eat at least my DP, never go under) I don't plan to have another Power Foods challenge day again.

I think that as a vegan who doesn't cook much, I need my nuts and nut butters to get me the PointsPlus that my body needs.

Yesterday did teach me some things:

1) Power Foods really are powerful. I was satisfied between meals, and never had junk food cravings, which is rare for me.

2) I will be able to do the Simply Filling Technique easily, if I ever want to. Yesterday's food + a tortilla and an ounce of almonds on SFT = 6 points. I can do it!

3) I don't need my granola bar for breakfast, but I sure do love it. And the simple sugars in it may be causing my junk food cravings all day long? I am not sure, but I've heard that theory and had never tested it until yesterday.