5 SMALL HABITS FOR BIG CHANGES IN FAT LOSS

Welcome to the latest edition of 52 healthy habits, where each week we tackle a new healthy habit in order to improve our lives. When we make the decision to live a healthier lifestyle, we often make the mistake of trying to change everything at once. We decide to eat "clean," workout six days a week, give up wine (gasp!) and then inevitably get overwhelmed and go back to our old ways. A more sane and sustainable approach is to tackle one habit and build on it slowly over time. It's not a quick fix but it is an effective long-term solution to a healthy lifestyle. When healthy behaviors become habits, then no willpower or iron-clad motivation is needed. 

But where do you start? There a million things you could do and as we discussed, doing too much at once is usually not an effective solution. We want to tackle the things that will make the biggest impact when working to achieve our goals. Here are the first five habits I recommend when prioritizing fat loss. These five small habits will yield big results over time. Take one at a time, cultivate it until mastered, then build on the next one. 

PRIORITIZE PROTEIN/VEGGIES AT EACH MEAL

Fat loss starts in the kitchen. Make sure every meal has a serving of protein and veggies. Protein helps you maintain muscle, which is very important to ensure that you are losing fat and not muscle when you lose weight. Protein and the fiber from veggies help you feel full. 

When you want a snack, look for a high protein snack, like cottage cheese, Greek yogurt, protein shake or a tuna packet. Focus on what you can add to your meals to make them healthier, rather than what you have to take away.  Learn more about adding protein and veggies in these blog posts.

When I'm in an environment where I am not in control of the food being served: at a restaurant, at a dinner party or a work function, I always fill my plate with the protein and veggies first. It's a smart strategy to make the best decisions possible in any circumstance. We can never be perfect, but we can always strive to make the best choices possible. 

EAT SLOW

When you gobble down your food in five minutes flat you don't give your stomach enough time to send the signal to your brain that it's full. I am as guilty of this as anyone. A great fat loss strategy is to eat your meals slowly. Set a timer for 20 minutes and stretch it out. Chew your food slowly (20-30 times!), put your fork down between bites, take a drink of water between bites, talk with your family. Slow it down. Pay attention to fullness signals and stop eating when full. You'll digest your food better and likely eat less, which is ideal for fat loss. You can learn more about mindful eating in this blog post.

WALK FAST

A great habit to cultivate for fat loss is a power walking routine. No, I didn't say you have to join CrossFit or sign up to run a marathon. Those things can be great (if they align with your goals and preferences), but if you are just starting out take 15-20 minutes every day and walk a mile as fast as you can. Walk with purpose, like you're late for the start of Game of Thrones. Take your dog. Don't have a dog? Borrow a dog. They'll love you for it. Do it twice a day if you can. Little changes can make a big difference. Here is more on how to make exercise a daily habit.

SLEEP

Sleep is so important for fat loss that I would say if you could only do one thing on this list that you choose to prioritize sleep. It's the most overlooked activity in our modern environment but the most important. Create a sleep routine and aim for 7-8 hours of sleep a night. Yes, it matters for fat loss. Before you think about taking supplements or trying the next "fat loss secret" make sure you have the basics covered. I go into more depth on creating a sleep ritual in this blog post. 

REPLACE ALL DRINKS WITH WATER

If you replace all soda, juice, energy drinks and sugar-filled drinks with water (or seltzer water) you'll cut hundreds of empty calories a day. In order to lose fat you need to create a calorie-deficit, which means you consume less calories than you burn in a day. An easy way to do this without depriving yourself is to cut out those empty calories from sugar-filled drinks. Water can help you feel fuller and more energized. Dehydration causes all kinds of problems like fatigue, lack of energy and headaches. This is easy to fix with regular intake of H20. I cover some strategies to increase water intake here.

Need help with your healthy habits? Join my online nutrition habits program!

Coach Lea

52 Healthy Habits: Healthy Habits for the Real World (aka Your Life)

Welcome to the latest edition of 52 Healthy habits when each week we tackle a new habit to improve our lives. I like to work on developing and cultivating habits because they are the building blocks of a healthy lifestyle. It's the not-so-secret secret that the industry doesn't talk much about, because it sounds boring compared "abs in 30 days or "lose 30 pounds in six weeks". Those promises are marketing messages designed to sell you something. Even when they do deliver on their promised result, it is usually not sustainable because it offers a short term fix rather than a long term solution. You have to change your behaviors (aka habits) over the long term to see lasting results.

I learned the hard way that it is better to go slow and take your time for sustainable results.

WHY HEALTHY HABITS?

When you begin to make healthier decisions on auto-pilot (aka habits) everything changes. It is no longer about having motivation or willpower. You don't have to suffer and feel deprived, but it takes work. It seems bad habits are super easy to develop (amiright?) but healthy habits take a little time and dedication. But that hard work pays off.

If you focus on one new habit for several weeks, you begin to rewire your brain to accept it as normal behavior. Over time it becomes as natural as brushing your teeth or taking a shower. It's not easy but it's a simple concept. Once you master a habit, add another and another. It's a much more effective strategy than trying to change everything all at once. It takes longer, but it lasts longer. Any new habit you try to adopt should pass the sustainability test. "Will I be able to do this new habit over the long term?" If yes, it is worth developing. In other words don't bother trying to give up carbs unless you think you can do it forever. Don't bother going on three week soup or juice diet. Anything temporary will have temporary results. 

You can follow along with my healthy habits each week, go back through the archives to find one you want to work on or make up your own. The most important thing is that it is something that you are ready, willing and able to change.

MENTAL HABITS

The way you approach your healthy lifestyle mentally is just as important as the things you do. Your thoughts are habits too. You may have the habit of thinking negative thoughts or complaining. I know I do sometimes. You can break bad mental habits, just as you can learn to break bad physical habits. It's not just what you do, it is also what you think. 

I talk a lot in this blog about overcoming the all-or-nothing mindset because it is something I deal with a lot. All-or-nothing thinking is a bad habit. It is my natural tendency to think this way, so I have to be hyper-aware of my thoughts and behaviors to make sure I am not swinging the pendulum too far in either direction. I am just as likely to get obsessed with healthy food and exercise as I am with Ben & Jerry's and Netflix marathons. But now that I know my tendencies, I am more aware of them and am able to spot my mistakes and make corrections before I fall too deep into a hole.

I'LL START MONDAY MENTALITY

An ongoing challenge is overcoming the "I'll start Monday" mentality. It's a rationalization that gives you false permission to make bad decisions. When you are trying to live a healthy lifestyle and make better choices, it is always about what you can do today, not about being perfect in some fake future scenario. The perfect Monday is never coming. 

"It's a new week or a new month or a new year and this time, I'll learn to be perfect and do everything right."

That's the problem right there. It is never about being perfect and doing everything right. Don't even try. Don't waste your energy. 

A healthy lifestyle is doing the best you can with what you have in any given moment. The "I'll start Monday" mentality gives you permission to binge over the weekend, but that isn't bringing you any closer to your goals. A better idea to decide on what treats you want to enjoy (indulgences are absolutely ok and encouraged) over the weekend and eat them in proper portions and frequency. Maybe you decide to eat healthy meals, but enjoy the ice cream as dessert. Or have an indulgence meal but eat slowly and stop eating when you feel 80% full. Or eat the hamburger but skip the fries (or just steal three from hubby's plate). Or eat a healthier version of the treat you crave. The most important thing is you are paying attention and making an effort to make healthier decisions, even in the smallest way. Even the smallest healthy decisions add up over time. 

THERE'S NO PAUSE BUTTON on A HEALTHY LIFESTYLE

There's no pause button on a healthy lifestyle. That doesn't mean you have to live perfectly all the time, no matter what is going on. Of course not. That would be impossible. It's just doing the best you can in any situation. You're not on or off the proverbial wagon. There is no wagon, you just keep moving forward, no matter what. That's a healthy lifestyle.

Life gets busy. Life gets stressful. People get married. People go on vacation. People hurt their shoulder (slowly raises hand with injured shoulder). The beauty of habits is that when you take the time and energy to build them, it makes it easier to make good decisions during stressful times because habits are on autopilot. It's just what you do. The goal is to never feel like you need to pause your healthy lifestyle.

Once I finish school, I'll hire a coach.
Once this deadline has passed at work, I'll get on a consistent workout schedule.
After my kids get older, I'll have time to meal plan.
After I get back from vacation, I'll eat healthier.

This is the difference between a diet and exercise program and a healthy lifestyle. Diet and exercise programs have start and end dates. Your healthy lifestyle is something that you do day-in and day-out forever. 

I'm not suggesting you shouldn't enjoy yourself on vacation or eat convenient meals during busy or high-stress times, it's just that making slightly healthier choices is something that you can practice in every situation. Don't try to make perfect choices, just a little bit better. It's a mindset. 

HEALTHY HABITS FOR THE REAL WORLD

What I've learned is that it is more about learning to fit healthy behaviors into your current lifestyle than about changing your lifestyle to conform to healthy behaviors. In other words if you went off to a healthy-living retreat with a personal trainer, personal chef, mindset guru, with no job, family or kid responsibilities, surrounded by people doing the exact same thing it would be pretty easy to make healthy changes. Your lifestyle would be all about healthy living. But when you got home, things would change. You wouldn't have time to exercise three hours a day, your friends would start calling for happy hour and there probably isn't a personal chef at home to cook for you. It's the reason most of the Biggest Loser contestants gain the weight back (and sometimes more) once the show is over. That is not real life. In an artificial environment healthy living is easy. So the key is learn how to make healthy living work in the real world, in your crazy busy life. 

How do you do that? You plan ahead the best you can. Then you have a plan B for when plan A is so far out of sight you can't even see it anymore. Then maybe a plan C because life's a bitch sometimes. (Plan C might just be self compassion, forgiveness and a willingness to try to do better at the next opportunity)

IF THIS HAPPENS, I'LL DO THIS INSTEAD

• If I have to work late, I'll do a quick 15 (or even 5) minute workout in my living room before bed instead.
• If I have to miss my morning run because I set my alarm for 5:30PM instead of 5:30AM, I'll walk during my lunch break instead.
• If I forgot to grab my packed lunch out of the fridge in the morning I'll buy a prepared salad from the drive-through (and only use a little of the dressing) instead.
• If I am totally tempted by the donuts in my morning meeting, I'll offer to split one with a co-worker (or two).
• If I am exhausted from a long day and don't have the energy for my workout, I'll take a walk with my dog instead.

None of the above scenarios are perfect, but they are all better than nothing. 'Better than nothing' builds consistency. Consistency builds success. It's not perfect, but it's still forward progress. If you skipped every day when something went wrong, you would never get anywhere, but if you do the best you can in every scenario, you're already so far ahead of most people when it comes to healthy living.

It's expecting that life won't be perfect, because in my 42 3/4 years on this planet, it hasn't been perfect yet. Make the best choices you can in the moment. Expect things won't go as planned. Think "How can I make this just a little bit better or healthier?" or "What's my plan B" and act accordingly. 

I love writing about this topic because it helps me be more mindful and make better decisions. When hubby comes home with a carton (or three) of ice cream, I remember this post and think about how can I make the best decision possible while still enjoying my life and time with hubs. I'm not perfect. I don't always make the perfect choices, but I do the best I can in the moment and that is enough.

Progress not perfection. 

Do you like how this sounds but not sure where to start? Check out my online nutrition program built by experts to develop healthy habits from the ground up over the long term. 

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7 Health & Fitness Myths That Won't Die

As a fitness professional I see the same common fitness myths perpetuated year after year. Long after I think these myths have been officially debunked, they rise up again. They just won't die. Let me take a stab (pun intended) of ending them once and for all.

MYTH #1: CARBS MAKE YOU FAT (OR ANY OTHER ONE THING)

TRUTH: Carbohydrates themselves do not cause weight gain. When you over consume any food, it can lead to weight gain. Carbs don't make you fat. Dietary fats don't make you fat. When you consume more calories than your body needs it gets stored as fat. Everyone is a little different, but in general most people can be successful by consuming a wide variety of whole foods from nature, enjoying treats in moderation and keeping an eye on calorie intake versus activity output to avoid fat gain. 

MYTH #2: LIFTING WEIGHTS WILL MAKE WOMEN BULK UP LIKE A MAN

TRUTH: Those "bulky" ladies that you see on the fitness stage and in magazines worked very hard to look exactly that way. It didn't happen by accident. They trained specifically for that look over a long period of time. They may have taken steroids. It takes dedicated effort to put on muscle. If you start lifting weights your results will not look like theirs unless you train specifically for that goal and you do it for years. Pick up the dumbbells or the barbell. You'll develop lean muscle which will help shape your body. Muscle tissue requires more energy at rest, so the more muscle you have the more calories you burn even when you are not exercising. Muscle takes us less space than fat in the body, so when you lose fat and gain muscle, you will look smaller, not bulkier. Ladies with lean muscle look slimmer, fitter and can beat their friends in arm wrestling competitions. Just kidding about that last one. 

MYTH #3: RUNNING IS BAD FOR YOUR KNEES

TRUTH: My favorite myth I love to hate. Too much of anything is usually bad, that is why it is called "too much." Too much running without adequate strength in the hips can lead to knee pain. If you listen to your body, do some runner-specific strength training, get adequate rest/recovery, be patient with mileage and intensity and listen to your favorite coach (that's me in case you were wondering) then running is not bad for your knees. Bad training is bad for your knees. You can't blame bad training on running as a whole. 

MYTH #4: YOU CAN SPOT REDUCE FAT

TRUTH: I know we would all love to believe that we can do 1000 crunches a day to achieve a flat stomach or buy the thighmaster for lean legs, but it is simply not true. You can not spot reduce fat. You can, however, work to reduce your overall body fat percentage through your nutrition and exercise program. Be sure to include weight training (see myth #2) to develop lean muscle for best whole body results. 

MYTH #5 : YOU MUST GO HARD OR GO HOME

TRUTH: People tend to think if they are not killing themselves in the gym, then they won't get results, when sometimes the opposite is true. Yes, we should plan high intensity workouts into our training cycle, but they should be followed by lower intensity workouts to allow our bodies to properly recover. Overtraining can increase our chance of injury, cause burnout, fatigue and irritability.

Spend time on flexibility and mobility work. Take a walk or go on a hike. Be active outside of the gym. High intensity workouts properly programmed are great, just keep in mind there is much more to a well-rounded fitness routine. You should finish your workouts most of the time feeling energized, not beaten down. It's the all-or-nothing thinking that gets us in trouble.

MYTH #6: YOU NEED SUPPLEMENTS TO GET RESULTS

TRUTH: You can get in great shape and never take a single supplement. One of the key principles of fitness success is to start with the basics. Before thinking about supplements, get your basic nutrition, exercise and healthy lifestyle habits in check. If you are sleeping five hours a night, working out inconsistently and binge eating or drinking on the weekends, there are more important things to tackle first. Supplements may (or may not, honestly) give you an edge after you are already doing everything else right. They won't help you if you are not already consistent with your healthy habits. Save your money. (A protein powder supplement can be helpful for when whole food protein is not available or convenient, but not a necessity.)

MYTH #7: IF IT'S ORGANIC IT'S HEALTHY

TRUTH: If you choose to buy organic fruits and vegetables then there is no question that is a healthy choice. However, just because a packaged food boasts the word 'organic' doesn't necessarily mean that it is a healthy option. Case in point: organic Doritos. Organic processed foods are still junk foods. The ingredients are often improved to remove artificial colors and flavors, but they still may be extremely high in sugar, salt and unhealthy fats. And they cost more. I am pretty skeptical of any packaged foods labeled as organic. Portion control and moderation is key when consuming organic chips, cookies and pizza, just like when you consume the non-organic versions. Don't assume because it is labeled as organic that it is a health food. If it comes in a package, it is probably not.

Did I miss any? 

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52 Healthy Habits: 10 Easy Healthy Nutrition Swaps

Have you been following along with my 52 Healthy habits series? Each Monday we talk about the habits we can develop to in order to live a healthier life. Habits are the building blocks of a healthy lifestyle. You don't have to change all your bad habits or attempt to develop a ton of new healthy habits all at once. In fact, trying to do too much at once can cause overwhelm and ultimately, failure. We, as humans, don't respond well to a lot of changes at once. A better strategy is to tackle one new healthy habit and take the time to cultivate it. Once you have a handle on it, add in another. The slow build approach is a much more sane and sustainable approach over the long term. After all, this is a healthy lifestyle, not a healthy 21 days, healthy 12 weeks or even a healthy year. We want to make changes that stick for life. Are you in? Let's get to it. 

Sometimes the easiest way to change those behaviors that don't bring us closer to our goals, is to make healthy swaps instead. Good or bad, we have already have developed the habit, now we can work on how to make that habit healthier. 

This post contains affiliate links. That means if you click on a link in this post and make a purchase I make a small percentage of the sale with no additional cost to you. No one is getting rich here, it just helps with the costs associated with running (pun intended) this blog.

TEA INSTEAD OF COFFEE

I may be biased here because I am on a break from coffee and feeling great, but I have found swapping my regular morning coffee for hot tea was an easy transition (I mean, after the debilitating headaches went away, of course.) Drinking a hot beverage in my favorite mug was a habit, I replaced that hot beverage for a healthier alternative and now drinking hot tea is my new habit. I go on a break from coffee once a quarter in order to reset my caffeine tolerance, so I am not so dependant on it for those early morning wake up calls. (I was going to say early morning workouts, but let's be real, I haven't been up for an early morning workout in months.)

CINNAMON INSTEAD OF SUGAR IN COFFEE

I love my coffee (which is why I do a reset once a quarter, so I can fully enjoy it again after my break). Drinking coffee is not a bad habit in itself. Caffeine has its health benefits. Usually it's what you add in your coffee that can be the problem. When you add processed flavored creamers and sugars, or order the 500 calorie barista-made drink, you're just consuming empty calories. There's nothing wrong with treating yourself once in awhile, It only becomes an obstacle to achieving your goals when it's a habit.

Swapping cinnamon for sugar is a great way to add flavor and spice to your black coffee without adding sugar. 

SELTZER WATER INSTEAD OF SODA

I was a Diet Coke fanatic for most of my adult life. I wasn't able to quit my several-a-day habit until I found a suitable replacement. Enter seltzer water. I swapped my daily Diet Coke for the fizzy goodness of seltzer water. It's important to note that seltzer water isn't sweet like soda because it doesn't have sugar or artificial sweeteners. It took some time for my taste buds to adjust, but now it is an easy choice for life. 

PLAIN YOGURT WITH FRUIT INSTEAD OF YOGURT CUPS

I've said this before, but it bears repeating now. Most of the yogurt cups you find in the grocery store are not health foods. They often have as much sugar as ice cream (It's no wonder they taste so good!) and riddled with processed ingredients, but are regularly marketed as a healthy choice. Of course, there are exceptions. I like the Siggi's brand for a healthier alternative, it is lower in sugar and higher in protein. Most of the big name yogurts on the grocery store shelf are junk foods masquerading as health foods. 

Swap your yogurt cups for a tub of plain Greek yogurt. Plain Greek yogurt is high in protein. Add fresh or frozen berries, fruit or natural granola. I bought a 8 pack of reusable small plastic cups with lids in order to pack my healthy yogurts for lunch. 

GREEK YOGURT INSTEAD OF SOUR CREAM

Yeah, I thought it sounded a little weird too, but you'll hardly know the difference. Use plain Greek yogurt instead of sour cream in recipes, salad dressings, dips and of course, on tacos. It has more protein and fewer calories than sour cream. Our favorite way to use Greek yogurt in a recipe is in our turkey mushroom caps.

OATMEAL INSTEAD OF CEREAL

No one ever mistook Fruity Pebbles as a health food, but even the healthiest-marketed boxed cereals usually have too much sugar, too many processed ingredients or are too low in nutrients. If you enjoy it, it's fine as an occasional treat, but there are better choices for your daily breakfast habit. A great swap for boxed cereal is old fashioned oatmeal flavored with cinnamon, berries and/or fruit. Add a scoop of protein powder and chopped nuts for a balanced breakfast of healthy carbohydrates, proteins and fats. 

TAKE A WALK INSTEAD OF DESSERT

We all love our dessert and it should be enjoyed once in awhile, but a better after-dinner habit is a daily walk. I know a walk doesn't sound as enticing as a piece of pie, but hear me out. A quick daily walk after a meal helps with digestion, gets you moving and burning calories with minimal impact on your body. You get some fresh air, quality time away from electronics and your dog will thank you too. If you think you don't have time, start with five minutes. Walk to the end of the block and back. Then over time you can work on building up duration and distance.

FROZEN BLENDED BANANAS INSTEAD OF ICE CREAM

Seriously, have you tried this? Take two to three frozen bananas and let thaw slightly before adding to a food processor or blender. Blend slowly until they have an ice cream-like consistency. Add protein powder, cocoa powder or peanut butter powder for flavoring. Share with a friend. A delicious healthy swap for ice cream. 

SPINACH INSTEAD OF ICEBERG LETTUCE

Swap that iceberg for a nutrient-dense alternative, like fresh spinach. Spinach has vitamins, minerals, fiber and even boasts a bit of protein. It is much more nutritious than iceberg and less expensive than those pre-bagged lettuce mixes. We buy a few bunches of spinach and use in our salads all week. 

SPAGHETTI SQUASH INSTEAD OF PASTA

I saved the best for last. I love spaghetti squash as an alternative to traditional pasta. We add low-sugar pasta sauce, parmesan cheese and ground turkey and we can hardly tell the difference from our regular spaghetti dish. If you have a spiralizer, you make spaghetti-like noodles out of almost any vegetable. 

What are your favorite healthy swaps? Did I miss any? Did I give you any ideas? Pick one to try and let me know how it goes. 

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5 Books to Add to Your Summer Reading List

I love to read. I often say that I don't have the time to read, but I seem to have plenty of time to scroll Facebook and Instagram. I've been working on spending more of my free time reading and less of it on social media. I am a non-fiction aficionado. OK, maybe not an aficionado, but let's just say I haven't read a fiction book in a long time. I tend to prefer to read real stories about real people.

My summer reading list is full of non-fiction books that I loved and would recommend to my friends. If you are an athlete, an entrepreneur or just looking to be inspired to live a better life, these books are for you. These aren't necessarily the newest books, just the ones that recently made the biggest impact on me. 

This post contains affiliate links. That means if you click on a link in this post and make a purchase, I make a small percentage of the sale with no additional cost to you. No one is getting rich here, it just helps with the costs associated with running (pun intended) this blog.

5 BOOKS TO ADD TO YOUR SUMMER READING LIST

Shoe Dog, Phil Knight
A memoir by the creator of Nike

This book made me laugh, cry and cringe over and over again. It's the story of Phil Knight and how he created the Nike brand by first selling running shoes out of the trunk of his car at track meets long before the popular culture cared about running. This is both a cautionary tale and an inspirational message about becoming an entrepreneur. It's a rough road but, in Phil Knight's case, the payoff changed the world.

INSPIRED & UNSTOPPABLE, TAMA KIEVES
Wildly succeeding your life's work

I highlighted this whole book. There are more words highlighted than not. It's inspiring, funny and practical. Tama recounts her own struggles, self-doubt and roadblocks as she tells her success story. She brilliantly advises us how to overcome our own obstacles as we fulfil our dream of wildly succeeding in our life's work. 

HOW BAD DO YOU WANT IT?, MATT FITZGERALD
Mastering the psychology of mind over muscle

Read this book and then next time you're on the struggle bus at mile eleven during a half marathon (what? just me?) you can recall the stories of high level athletes who overcame so much worse. It's not just us mere mortals who suffer during endurance training and events, but the best of the best learn how to cultivate mental strength to reach their goals. Through the stories of failures and obstacles in this book we learn how to train our mind for success.

ANATOMY FOR RUNNERS, JAY DICHARRY
Unlocking your athletic potential for health, speed and injury prevention

If you read this blog, you probably have some interest in running, so I'd be remiss not include this fantastic book on anatomy for runners. Don't worry, it's a lot more interesting than your college anatomy class. It gets a little science-y at times (insert your own Jesse Pinkman joke here) but if you understand the basic science behind running, it gives you the foundation for injury-prevention. In fact, everything you need to know about staying safe as a runner is outlined in this book including a self-assessment and corrective exercises for muscle imbalances. A must read for any runner.

THE SUBTLE ART OF NOT GIVING A F***
A counterintuitive approach to living a good life

This is a rated PG blog. I'm not one of those bloggers who swears for effect, but I read this book this year and I wanted to include it in my reading list. (Sorry, Ma!). Even when I shared it on Instagram, I edited it for family-friendly viewing. I enjoyed Mark's point of view, which was essentially to really care about the things that matter and let everything else go, but I had another major takeaway. I realized as I was reading the chapters in this book, I had already read many of these stories on his blog. Wait? One can weave together blog posts they already wrote in order to write a book? Mind blown. Excuse me while I go write my own book. 

Have you read any of these books? Do you have any non-fiction suggestions for me? 

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