Five ways how to ground yourself in uncertain times

Things have been tough.
We’ve all been through quite a lot over the last two years and it’s still ongoing. It’s hard to get through everything without worry and fear, without feeling overwhelmed. We feel lost and without direction at times.

Taking care of those around us is difficult when we don’t feel well, so we need to try and let the outside world not mess too much with our hearts and with what is truly important to us.

I for sure have those moments where I feel lost and anxious, but I also know that there are things I can do that help me get back to myself and get centered again.

What are those things?
It all has to do with feeling grounded.

I have a few grounding exercises I do when I feel the need to center myself again and to get out of my head and out of the fear. These help me to get back into being in the moment and doing what I am called to do.

I want to share these with you because if you’re reading this you might feel overwhelmed as well. You might feel fearful at times and I am pretty sure you long to get out from those feelings.

Here is what you can do.

Breathe

Breathing is a very grounding experience because it connects you with yourself. Your breath connects you with life itself and it is something that helps us to be present in this very moment.

This is the first thing to do when you want to calm yourself.

And just stop for a moment and consider this: right now probably everything is fine because right now you might be sitting at your desk in a room, a house, or apartment where you live.
You might have heating and you have enough food in the fridge and the roof over your head is waterproof.
And most likely you have healthy eyes with which to see the beauty of the world, and you have hands with which to hold a loved one and you have a body that is functioning perfectly in most parts. You see, there’s so much to be grateful for!
Therefore, in this very moment, everything is well, right here, right now.

This is what your breath connects you to as well, to this very moment, to your beautiful and resilient body, to all that you can be grateful for.

So, breathe deeply – and breathing deeply means breathing into your belly – let your belly expand when you breathe in and just empty and flatten again when you exhale.
What I love doing is to take 3 deep breaths whenever I feel the need to center myself and become calm.
To do this, simply close your eyes and then take deep breaths, three of them, one after the other, and exhale slowly, emptying the air completely. Then stay a little bit afterward and feel how this impacts your whole body and your mind, how quiet it’s gone inside you and how this exercise regenerates every cell.

Connect with the earth

You might have heard that there are health benefits to being with bare feet on the ground or on the grass. Indeed there are, as connecting directly to Mother Earth means that you are grounding yourself.

This is what happens: there are electrons and ions in your body that will change their charge by aligning with the negatively charged electrons and ions of the earth and this is a very powerful and healing action you can take.
If it’s cold winter and you’re not into walking barefoot in the snow you can simply touch either the ground or even simpler touch a tree trunk when you go for a walk. This creates a feeling of connection and stability that will carry you through your day.

Do this as often as you can. It’s very powerful and it connects you also via your senses with nature. Nature is here for you and it helps you to stay in the moment.

Essential oils

A third way to ground yourself is to trigger one of your 5 senses, the sense of smell.
The sense of smell immediately fires receptors in your brain and goes to the limbic system, connected to memory and emotions. A very powerful way to trigger this sense is to use essential oils, as they can soothe your nervous system.
If you are feeling anxious smelling some lavender essential oil can help to calm you.
If you are feeling depressed then uplifting citrus notes, like lime or orange oil can be of support. I use mostly DoTerra Oils and especially love their PastTense and OnGuard blends.
In case you don’t have high-grade essential oils at home simply cut a lemon open for it to release its refreshing scent or other items from your kitchen, like spices. Or simply smell a flower.

Vagus Nerve

The vagus nerve is the biggest connecting nerve in our nervous system. It reaches all organs, is involved in all systems, and especially important is its function as a bridge between our gut and our brain.
This superpower nerve is involved in regulating many functions in our body and activating it helps to get back into the parasympathetic state, which allows our body to rest and digest.

There are many ways to activate it, one of them is to use your voice and your vocal cords by humming or singing, or gargling.

Food

Lastly, we have food as a way to ground ourselves.
Eating is a very grounding activity, especially if you eat foods that are growing inside the earth like root vegetables such as carrots, beets, sweet potatoes, garlic, ginger. Also, pumpkins are great, so why not make a wonderfully warming carrot-pumpkin soup?
Or roast those veggies in the oven for a comforting meal.

Pumpkin soup is really easy to make, here is a simple recipe for you, so you can ground yourself via your tastebuds. 

Ingredients
· 3 Tbsp olive or avocado oil
· 1 large onion – peeled and chopped
· 1 small pumpkin – deseeded and diced
· 4 – 5 medium carrots – peeled and diced
· 3 cloves garlic – peeled and crushed
· 1 inch piece fresh ginger – peeled and grated
· ½ tsp each of ground coriander, cumin, paprika
· ¼ tsp chili powder (optional)
· 2 sprigs of fresh thyme
· 1 liter (4 cups) vegetable stock
· salt and pepper /  (non-dairy) milk or cream (optional)

1. Heat oil in a big saucepan over medium heat. Add onion and garlic and sauté for 3 to 4 minutes until soft and translucent. Add pumpkin and carrot, and cook for another 5 minutes, stirring occasionally.
2. Add spices and cook for 30 seconds then add the vegetable stock and stir together. Reduce heat to low, cover, and simmer for 20 minutes.
3. Remove the soup from heat. Blend with an immersion blender until smooth.
4. Stir in (non-dairy) milk or cream and season to taste with salt and pepper. And then enjoy!

All the above are things that you can easily integrate into your daily life.

You need to breathe – shift your mind back to your breath regularly and focus on lengthening the exhale.
You need to eat – choose calming and grounding food, chew well, and focus on the food. Smell the food before you eat, saying thanks.
You need fresh air – go outside and hug or touch a tree.
You need to express yourself – Sing and hum and gargle to your heart’s content and feel joy returning to you and worries fading into the background.

Whenever you feel it’s all getting too much then you know you have this at your fingertips. You have these tools just within reach and can do this anytime.
Don’t forget we will get through this! Stay connected to your heart and take care of your physical and mental wellbeing first, so that you can assist those around you.

I would love to hear from you if this speaks to you!
And if you feel you would like support in reducing migraine and other chronic health challenges naturally, then schedule a free assessment call with me.

Martina is a Certified Health Coach with the vision to help transform the way that chronic diseases are dealt with. Enough of the medication overload that many people are getting into once they are diagnosed with a chronic disease! Most often there are better and safer ways.

She helps sensitive women in their 40ies and beyond to reduce their migraines and other chronic health issues naturally, with the principles of healthy nutrition and functional medicine plus lots of body-mind attention.

Today I had a Health Scare

Today was a day I won’t forget!

Today I was sent to the specialist with the suspicion that I might have a thrombosis in my leg. A number of growing symptoms over the last days and weeks had led to me visiting my general doctor and there I was, after the doctor’s visit, full of fear, a recipe for blood thinners in my pocket, so that there was no risk of me ‘dying over the weekend’, before this could be checked by the specialist!

Luckily I got an appointment for the same day with the specialist. I cannot tell you the fear and worry I was in, on my way to his praxis and then in his waiting room! Well, I also don’t really take those sort of news very well, as you can gather…

Now I am so so relieved as the verdict was „no thrombosis“! Believe me, I could have kissed that doctor when he told me!

But this was a loud wake-up call for me!

In the last months, but maybe even year, I had slipped too frequently from my health-food-journey and from my resolution to move a lot more. I had gained weight as a consequence and don’t really feel as fit and healthy as I‘d like to. That stings especially when you are a health coach and want to walk your talk at all times!

Today’s scare has finally brought me back to my senses! My parents health was not too good and chances are high that genetically I carry that heritance. But genes are only what prepares the terrain, it is to a large extent lifestyle and nutrition that leads to harvesting from that terrain or from another, cleaner one. This means that with the right food and right habits we can not only free ourselves from migraines, pains and chronic diseases, but we can also lay the foundation for our overall health for now and the years to come. It means that we can live in peace with ourselves, knowing that we are doing our best. Not perfect, but the best we can.

Because to be honest: the worst part in today’s worry was the feeling of fear and guilt! Guilt for not having followed my own advice and for having overdone it with my 80/20% rule (eating healthy 80% of the time and enjoying whatever you want for the remaining 20%), letting it slip too often into a 50/50 thing or even worse. Well guilt is never good, but today it served me into cherishing again this one life and one body I got and to start afresh!

Time to realize that NOW is the time to enjoy life and live well.

NOW is the time to start again with supporting my body and my mind with healthy and preventive food, habits and behaviours.

Because this is what I help my clients with, so why should I treat myself worse? But between late nights at the computer, not moving much and eating sweets and bread when stressed, I did treat myself worse…

Admittedly this is a long story to also tell you, why I have been absent from here and why I am back with this blog post for you today.

It’s that I felt such a strong need to connect with you, as I don’t want anybody to go through health scares like the one that I had today! I also don’t want anybody to suffer from migraines and headaches or other chronic health issues. To this day I am still so grateful to have found a way to free myself from my migraine many years ago and it’s my passion to see others achieve the same and help them start on their path to health.

That’s why I want to invite you to talk with me if you have health issues that are troubling you and that you want to tackle. So that YOU can feel as fit and healthy as you want to!

My 1:1 services are available in English and Italian besides German and I am here to support you in any of those languages. If you are ready to take action (and why wait any longer?) simply reserve a free 30-minutes slot to discuss how I can help you. Just click here.

To your health! So that you can live your full potential and enjoy every day of your precious live!

Martina

Why is it that you have to feel pretty bad before going back to living healthier?

 

That’s a question that has got me thinking this week, through my personal experience.

Because at the start of this week I had a colonoscopy.

I had been really terrified of it and my feelings right after waking up from the light anesthesia were so indescribably beautiful! I just thought ‘it’s over’, ‘I’ve made it’ and I felt so light and free.

Then I remembered that I still had to have the conversation with the doctor about the result and immediately I felt fear creeping back in, fear that she would give me bad news. But I was nevertheless very relieved that the investigation was behind me, because I had been terribly nervous, imagining the worst. In addition, the preparation a day before had been made really difficult by a migraine attack, making it a very painful experience and I had truly panicked.

Well, yes, I guess you can tell by now that I am not a hero, but unfortunately, as far as doctors, examinations and medical interventions are concerned, I am a chicken, if I may say so. No rational attempts to calm myself are working in those cases.

Luckily the doctor had only good or no serious things to report and my relief was huge.

I felt joy for life filling me up again.

As I walked outside from the clinic, I saw around me only beautiful things and every little sign of the ‘normal’ life made me really happy and grateful. Before the examination I did not have any appreciation for it, at the contrary everything seemed gloomy and heavy then.

Because when we are dealing with health challenges, pain or emotional issues it is extremely difficult to raise one’s mood and energy through mental work or positive thinking.

When we are dealing with something really heavy it is so heard to get out from that downward spiral and often it’s not possible at all.

That’s why prevention is so valuable and that’s why it is so important to listen to the signals that our body is giving us as early as possible. And then to take action, so that these signals diminish.

I had actually neglected this, and had become somewhat sloppy with my healthy habits. It was partially because of this that the colonoscopy had become necessary.

My body had spoken out with strong signals and I could not ignore them any longer.

After the examination, I was again really aware of how precious every moment is and that we could be so much more grateful for everything we have, for our health wherever it is at. As almost always we are not the ones suffering the most, there is always somebody who is much worse off, who would be grateful for having our level of health.

And I do not want to only appreciate my health afterwards, when I feel better after having been sick or in pain.

Because I noticed that it is then that I vow solemnly to myself to really improve in those areas where things are not ideal yet, so that I don’t even get into those kind of situations anymore. I usually stay on track for a while, but then I start to sway off my path, because the last scare or preoccupation is war away and as I feel better I forget my vows.

But really I don’t want to feel again like I have been feeling before the colonoscopy and want to do everything possible, so that it does not happen again.

My weak spot is my digestion, so it means for me, besides healthy food, to move more and pay attention to drink enough each day. I will also get a few additional tests done to get a more complete picture of my health status. And I’m looking for help and support, so that I can stick with it.

A health coach also for me, as an investment in my own health and future.

Also, as an easy yet beautiful ritual I will start again to make a list of 3 things to be grateful for each day. This is not only about “things” like a nice apartment or a great job, but also something like gratitude for being able to see, for being able to sleep in a bed and to have running water. Or it could be gratefulness for being able to breathe freely, to walk, to hear, to swallow our food without problems.

Things which we often take for granted, but which are not granted to everybody.

So this week especially I had huge gratitude for the fact that my body is so strong and that he showed me with his signals the path to a better way of life.

What signals is your body trying to give you?

And what are you going to put on your gratitude list?

I would be really happy to hear what it is that makes your heart full with gratitude!

And if you feel that you want to get help for your health and want to learn more about working with a health coach, then book a free 30 minute conversation with me, right here in my calendar.

Your path to health is easier when you have support and don’t have to walk it alone!

 

Much love,

Martina

 

Why smoothies can be important for breakfast

Why smoothies can be important for breakfast

Hey there, how are you doing with your breakfast habits?

And how do you feel throughout the day? Do you get those moments when your energy crashes, maybe mid morning or after lunch? I guess you have heard it before that breakfast is the most important meal of the day? And it really is. Sometimes it just doesn’t fit into our schedule though, the way it should or we don’t really feel hungry early in the morning when we are getting ready for our day ahead. That’s what it is like for me, it’s very rare that I can really eat something at 6 or 7. Then I only have my glass of lemon water and a cappuccino with hazelnutmilk.

But how we begin the day will determine how the rest of the day goes.

It will determine if we feel energized or if we feel dragging with a lack of energy. What we put in our bellies is directly related to how we physically feel. So if you are a skip-breakfast and grab-the-coffee-mug morning person then this blog is for you. We all need and crave energy. Sometimes it is so easy to want to grab a quick bowl of cereal or even forget breakfast and just get through the morning on 1-2 cups of coffee for the energy needed to survive the day. I don’t want you to just survive through the day though; I want you to thrive through the day. I also don’t want you to go on the “crash and crave” roller coaster for the entire day. If you begin your morning with caffeinated coffee and sugar and don’t have anything else for energy you will crash, and you will be either too tired to make it through your responsibilities or you will be reaching for another cup of coffee to get through a few more hours.

Smoothies are a wonderful quick alternative to a fast breakfast that can help energize us throughout the entire day.

When you toss in some greens, a little fruit, and a healthy liquid like coconut water you are bound to feel energetic and ready to take on the day. Starting the day with a smoothie also gives you well needed antioxidants which help protect our bodies from free radicals, and it is a great low glycemic start. Eating a low glycemic breakfast will help curb your sugar cravings for the entire day and it will also help with not crashing. So here comes the caveat: for it to have a low glycemic impact it is important that the smoothie contains a high content of greens plus little fruit and maybe even some healthy fat in the form of flax, chia or hemp seeds. Almost all of the store bought, ready made smoothies you find nowadays in the cooling shelves of supermarkets are at the contrary of a very high glycemic impact, as they mostly contain fruit, so they should be really avoided or be an exception. Make sure you always read the ingredient list! The great thing about a smoothie is that you can take it with you if you don’t fancy having it early in the morning, but maybe around 9 or 10 or even later. When you are about to consume your smoothie always stop for a moment and take 3 deep breaths, thinking about the wonderful food you will be enjoying, maybe even smelling it. This centers you and calms you down, so that then you can drink it slowly and chew every sip. Yes, chew it! I know it sounds strange, but it is so important as it ensures that the digestive enzymes in your saliva can start with the digestion. It also helps the release of hydrochloric acid into your stomach, which will help further with the digestion.

So what should you put in your smoothie?

What greens can you put into your smoothie? Basically all dark leafy greens, think fresh spinach, kale, parsley, coriander, basil, lettuce, romaine salad, lambs lettuce, rocket, chard greens, bok choy greens and even wild greens like nettles. For a starter I would suggest to go with spinach, lambs lettuce or salad, as they taste milder. But it’s good to rotate them anyway, so just start to try them out or the ones you can get your hands on. If you can’t get fresh greens which is always best, there is also an alternative: dried and powdered greens, which often contain the highly nutritious wheatgrass powder and much more. You can get them in health food stores or online, there is a wide variety of them available. So next time you want a quick breakfast, try a delicious smoothie that will leave you feeling energized and motivated. A morning smoothie will provide your body with the nutrients it needs to produce natural energy and naturally boost your metabolism. So, what are you reaching for tomorrow morning? I know I will be making my blender sing and getting ready for some long lasting energy.

Here are 3 smoothie recipes, so that you can get an idea of the ingredients and try them out.

But then feel free to experiment with your own ideas and ingredients.

BERRY BEAUTY

  • 1 cup romaine
  • 1 cup kale
  • 1 1/2 cup water or non-dairy milk (coconut, hemp, or almond milk)
  • 1/2 cup strawberries
  • 1/2 avocado
  • 1 tablespoon flax meal

 GREEN MAGIC

  • 2 cups spinach
  • 1 handful of parsley
  • 1 1/2 cups water or non-dairy milk (coconut, hemp, or almond milk)
  • 1 banana
  • 1/2 cup berries
  • 1 tablespoon flax meal

SUPERFOOD ENERGY

  • 2 cups spinach
  • 1 1/2 cups water or non-dairy milk (coconut, hemp, or almond milk)
  • 1/2 cup frozen mango
  • 1 tablespoon flax meal
  • 2 tablespoons bee pollen (optional)
  • 1 teaspoon chia seeds (optional)

Blend all ingredients & enjoy! Any questions or comments, let me know!

I am looking forward to see you making smoothies and having glorious days! 🙂

This is just one way of having a healthy breakfast and I will be sharing more ideas in the coming weeks. Stay tuned by connecting via my facebook page or why not download my 4-day eating plan here below with recipes and tips, in that way you can also receive further information from me via email as long as you want.

In any way: it’s great having you!

Martina

How a Salad Dressing can give you Freedom

How a Salad Dressing can give you Freedom

Salad or sandwich? Which do you grab when you are hungry?

Do you often find yourself deciding against the salad because not only do you have to wash and prep the salad ingredients, but you also have to make the dressing and it’s that last bit that then seems to make the whole process too burdensome? And a sandwich is so much easier, right? Just grab and go!

I have been in that situation countless times, but then found a way to move beyond this and it’s been the best discovery and one that to this day still makes me happy every time.

It’s such a simple and small thing, but it makes a hell of a difference. It actually gives me freedom! Yes, I said it. Salad Dressing gives me freedom! Now let me explain that one, otherwise you might thing I am completely mad… 🙂

So… Salad Dressing. The big difference in your kitchen!

A salad dressing in a little screw top bottle, ready to be poured over a bowl with lettuce or cucumber or grated carrots and so much more. A healthy salad dressing, home made, free from any strange ingredients, just the basic stuff, just those few ingredients and voila’! Dinner or lunch or snack is served!

I absolutely love it. It has allowed me the freedom to make the healthier choice because it’s an easy choice, quick to prepare. That’s what I need, simple food, natural, quick to make, no fuss. Especially at lunch time I often ignore any signs that my body needs to be fed and continue to work until I get really strong hunger pangs and then I need food NOW!

Do you recognize this maybe?

In that situation I don’t have any patience to spend time with lengthy preparations and I would grab the first thing coming into sight, so it’s really important that the first thing coming into sight is something nutritious or reminding me of a nutritious option. Hence the bottle with salad dressing sitting on my counter, in full sight, always ready.

I thought I share this with you, as sometimes it’s those simple things that can turn our situation around. And it took me a long while before I realized that I could make this dressing in advance…

Best of course are those days when I have some prepped lettuce in my fridge as well, so I don’t even have to waste time to wash my produce. Those days are still rare occasions, since menu planning in advance is not my strong side. But every time I am so impressed by the added ease to meal preparation that I swear to do this more in the future from then onwards… hmm, I think I will get there one day. Sometimes a good thing needs time, right?

So, let’s finally get to that dressing then, shall we? Better get it out of the way how easy it is and actually not a big thing!

It’s a very simple dressing, I have been making for years and I have never tired from it!

And I never actually measured this, just went by approximate amounts and by feeling and taste testing. I tried to make one and measure it for you, but please taste test as well, since we all have different preferences. And you can always spice it up when you make the salad by adding some pepper or fresh basil leaves or garlic or spring onions. This way you have a neutral base and can give it your own twist every time.

You can make a bigger batch in the blender, this is what I do most of the times now. I actually use empty and washed olive oil bottles as they help with pouring the dressing.
But you can also just put all ingredients in a glass bottle with a wide screw top neck and then shake vigorously until all the ingredients have amalgamated.
Make sure to shake the bottle every time before you use the dressing to help amalgamate the ingredients again and make the dressing silky smooth again.

So here is the recipe:

Ingredients:

  • 1 cup Extra-Virgin Olive Oil
  • ½ cup organic unfiltered apple cider vinegar (use more if you like your dressing more tart)
  • 1-2 TBS mediumstrong mustard, less if very strong
  • 2-3 TBS organic Nama Shoyu (or Tamari, Coconut Aminos or other type of organic Soy Sauce)
  • 2 tsp (or to taste) herbal salt or himalayan salt / see salt
  • 2 TBS honey or maple syrup or a few drops of stevia if you want to keep the glycemic index down

Easy, right?

Play around with the proportions and adjust to your liking. Once you have found your perfect basic salad dressing you are all set for quick healthy meals and the freedom of going for the healthy choice!

If you want to see the ingredients I usually use, you can watch me running through them in this video.

I hope you feel inspired to give this a go and if you do, let me know how you liked it or how you adapted it to your taste! I am always eager to see what you come up with!

Stay well!
Martina

If you feel like finally tackling your migraines or chronic pains with professional support, then book a free 30 minutes health clarity call. That way we can find out if being helped by a Functional Health Coach would be the best support for you right now. I am looking forward to talk to you! 

Self-Made Stress and how to Laugh it Away

Self-Made Stress and how to Laugh it Away

Finally, the Easter weekend is here!

 

Are you looking forward to a few days off? Or are you rather stressed and can’t wait to get back into your normal routine?

For many people the days leading up to these holidays have been hectic and full of long to-do lists. Was that the same for you?

 

For me there was the usual panic just before the last shop was closing. I found myself stressing myself out about the question if I really had everything I needed over the next days. This happens to me over and over again, although I know that this is unnecessary stress that I create for myself. But at least I am now aware that it is self-made stress (one area where I am good at DIY J) and I know that I can turn it off very quickly!

Just laugh it away!

 

When I notice myself getting more and more hectic between the supermarket shelves, I can reduce the feeling of stress by laughing about myself and shaking my head a little about my frantic behavior.

So a laughter takes away already a lot of the tension and after that I can finally see that all is good, that not everything must be perfect and can then continue my purchase much more relaxed. And this happens also in other situations. I stress myself out and have to catch myself doing it, becoming mindful and aware.

I had to learn this, but it was worth the effort!

Still I want to get to the root cause of this, so I need to ask:

Why do we always stress ourselves so much?

 

With me, it is the expectation I have to make everything right. In my subconscious I want to prove to myself and others that I can do things perfectly. This is not only very exhausting for myself, it’s also not good for anybody, because I am not necessarily the nicest version of myself in those moments. At the contrary, I am nervous, tense, easily irritated. Not so great. And it’s exactly in such a situation that a dull headache could sneak in or there could even be the onset of a migraine attack. Even less great!

It would be much better for myself and those around me, if I were relaxed, good-humored, calm, right?

How do I manage to get there?

I tell you how: by taking myself and my own well-being more serious than any conventions and expectations of others. By doing what I really want to do, what lights me up, what gives me joy or at least contentment for a job well done.

If this would be for example to not cook a great Easter menu this year, but to go out to eat or to make a simple salad with a bit of fish, then this is okay. In the sense of less is more: less complicated, less lengthy, less demanding. By listening to myself instead of getting stressed I can have a good time and enjoy the free time with friends and family.

I continue to work on this!

It is and remains a path of steady self-development

 

Now I am curious does this resonate with you? I’m assuming that you are familiar with these kind of situations?

If not: great! I am glad for you that this is not an issue you have to battle with!

If so, then you might have other situations that get you into stress mode, but the cause is in many cases this same one: people who are suffering from chronic or recurring headaches or migraines are often people who first think of others, who want others to be happy, who do not pay attention to their own needs. And often this type of people is not aware that they do this.

So being aware of this behavior or character trait is the first important step. Let us first ask ourselves where and how we could give ourselves and our own needs more importance, so that we do not get into this self-made stress. It’s called healthy egoism!

If you manage to become aware of your very own moments of self-made stress, then see if you can laugh about yourself! If you do and see everything more in the perspective what is important for YOU, then during these Easter holidays and thereafter nothing much can go wrong!

So remember:

Good is good enough!

With this I wish you a few wonderful Easter days and above all that you are doing well and feel full of energy – without headaches or migraines!

Warm wishes to you!

P.S. If you want help with this topic, with how you can find out how to develop a little more healthy egoism or also find out what food would be good for you and bad for your migraine and headache, then just sign up for a FREE 30-minute conversation with me. You can search for a suitable date at https://martinabrueggemann.youcanbook.me. I’m looking forward to help you!