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Breakfast Food Ideas and Recipes for Weight Loss
Breakfast is the most important meal of the day and having a wholesome breakfast can help you lose weight the healthy way. Eating the right foods at the right time can curb your cravings and keep you full until lunchtime. If you are looking for some breakfast ideas, then look no further. Here are some foods that you can have in your breakfast. These foods are healthy and can help you lose weight.
Foods That Can Help You Lose Weight
Listed below are few breakfast ideas that will fill your stomach as well as aid in weight loss.
1. Brown Bread Cucumber Sandwich
Brown bread is considered to be a healthier option in comparison to other varieties of bread. Toast two slices of bread. Place cucumber slices on one slice of the toasted bread. Sprinkle some black pepper on it and cover it with another slice on it. You will have a wholesome breakfast in a matter of minutes.
2. Oats
Nothing can surpass the goodness of oats and if you are trying to lose weight you must include oats in your breakfast. Oats are low in calories and contain nutrients like complex carbohydrates and protein. These two nutrients can keep you full for longer and prevent you from binge eating.
3. Poha
Other than being a great way to fill your stomach in the morning, flattened rice with which poha is made is a rich source of Vitamin B, iron, protein, carbohydrate and amino acids. It is considered to be a metabolism booster which helps in burning down fat and helping one lose weight.
4. Corn Flakes with Milk
Corn flakes with skimmed milk is a nutritious breakfast for those who have no time to cook up a meal in the morning. It is low in calories and therefore an ideal option for people looking for ways to lose weight.
5. Egg Sandwich
Boiled egg sans the yolk is the healthiest non-vegetarian breakfast one can think of. Season the egg whites with a little salt and black pepper powder and use it as a sandwich filling. Eating eggs can meet your protein requirements which can make you feel full thereby making you eat less.
6. Yoghurt
If you wish to have a healthy breakfast which will be light on your stomach try yoghurt. You can add fruits, muesli, or cornflakes to it. Yoghurt is a good source of protein which can make you feel full for a longer time since it takes a longer time to digest.
7. Fruit Salad
Eating fresh fruits in the morning can make your day. Eating fresh fruit salad in breakfast can be very healthy for you, as it is low in calories. You should avoid adding sugar to it if you want to keep it healthy!
8. Rawa Upma
Rawa (semolina) is low on fat and is a good source of protein which makes it ideal for weight loss. Add in some vegetables for extra nutrition and cook it in less oil and see the difference in your weight in a few months time.
9. Chilla
Moong dal chilla is a healthy mix of nutrition and taste. The main ingredient in this dish moong dal is rich in protein which helps in weight loss. When on your weight loss mission, use very little oil to cook it.
10. Paratha
Paratha is prepared with wheat which is healthy, and when pure ghee goes into it, it becomes super healthy. Yes, people believe that one should not consume ghee when trying to lose weight, but that's not entirely true. Nowadays, many dieticians recommend eating ghee. Although the quantity should be less. You can eat paratha with a simple sabzi or curd.
Healthy Breakfast Recipes for Weight Loss
Starting your day with a good, healthy breakfast is very important on any given day; more so when you are trying to lose weight. Here are some breakfast recipes that will help you lose weight. These breakfast foods are healthy and nutritious and also taste delicious.
1. Oats Upma
Including oats upma in your weight loss breakfast menu is a must since oats help in weight loss. Oats are high in fibre and low in calories. When you make upma, we know you will add vegetables, which will make it all the more nutritious.
What You Need
Oats - 2 cups
Onion (chopped) - 1/4th cup
Ginger (finely minced) - 2-3 tbsp
A carrot (small cubes) - 1/4th cup
Green peas - 1/4th cup
French beans (chopped) - 1/4th cup
Cauliflower (cut into small florets) - 1/4th cup
Tomatoes (chopped) - ½ cup
Green chilli (finely chopped) - 2-3 tbsp
Coriander leaves (finely chopped) - 1/4th cup
Ghee - 2-3 tbsp
Turmeric powder - 1 tsp
Chilli powder - 1 tsp
Curry leaves - 4-5
Channa dal - 2 tbsp
Mustard seeds - 1 tsp
Salt to taste
How to Make
Heat 1 tbsp of ghee in a non-stick pan. Once the ghee is hot, sauté the oats until they turn light brown in colour.
Transfer the oats to a bowl and pour 2-3 tbsp of ghee in the same pan.
Add the mustard seeds, curry leaves, chopped onions, and ginger and sauté until the onions turn golden brown.
Add all the vegetables and cook them. Don't add tomatoes.
Once they are almost cooked, add the tomatoes and a little salt.
Then add the turmeric powder and chilli powder, and give it a nice stir.
Add 2 cups of hot water in it then add the oats.
Stir it a bit, put a lid and let it cook for 4-5 minutes on a low flame.
Once cooked, turn off the flame and garnish it with the coriander leaves.
2. Dalia
Dalia is basically broken wheat and it is one of the best Indian breakfasts for weight loss. Since it is a good source of fibre and protein, it can keep you full for longer and prevent you from eating more. Eating dalia can also help in increasing your metabolic rate.
What You Need
Dalia - ½ cup
Moong dal - 1/4th cup
Ginger (finely minced) - 1 tbsp
Carrots (diced) - 2 tbsp
Green peas - 1/4th cup
French beans (chopped) - 2-3 tbsp
Onion (chopped) - 1/4th cup
A tomato (chopped) - 1/4th cup
Cumin seeds - 1 tsp
Tumeric powder - 1 tbsp
Ghee - 2 tbsp
1 bay leaf
1 dried red chilli
Salt to taste
Water
How to Make
Wash and soak the dalia in water for half an hour.
Wash the moong dal and soak it in water.
Heat some ghee in a pressure cooker; once the ghee is hot, add the cumin seeds, bay leaf, and dried red chilli to it.
Then add the chopped onions and ginger, and sauté until the onions turn golden brown.
Then add the vegetables one by one.
Mix the vegetables well then add the turmeric powder and chopped tomatoes.
Strain the water from the dal and dalia.
Add both to the pressure cooker and add 1 ½ cup of hot water.
Add salt and let it cook for three whistles.
3. Paneer Paratha
Surprised to know that paneer parathas help in weight loss? This is because paneer is low on sugar and cholesterol and rich in calcium and protein. Paneer helps in keeping the stomach full for a longer period, therefore, curbing your chances of eating unhealthy foods.
What You Need
Multigrain flour - 1 cup
Paneer (grated) - 1 cup
Onion (diced) - 1/4th cup
Green chilli (finely chopped) - 1-2 tbsp
Ginger (finely minced) - 1-2 tbsp
Chilli powder - 2 tsp
Coriander leaves (finely chopped) - 2-3 tbsp
Salt to taste
Ghee - 4-5 tbsp
Water as required
How to Make
Take the multigrain flour in a large bowl and add water to it to knead a dough. Keep it aside.
In another bowl, mix the paneer, chopped onions, chilli, chilli powder, ginger, coriander leaves, and salt.
Take a small ball from the dough, make a depression in the middle, and keep some paneer filling on it.
Seal it and roll it out.
Place the rolled out paratha on a hot tawa.
Cook the paratha from one side then flip it and add some ghee on top. Let it cook from the other side.
Let it cook well from both the sides on a low flame until golden brown.
4. Ragi Dosa
South Indian cuisine has several weight loss breakfast recipes for vegetarians out of which the ragi dosa is one of the best. Ragi is a healthy grain. It is low on the glycemic index and rich in calcium and protein.
What You Need
Ragi grains - 1 cup
Urad dal - 1/4th cup
An onion cut into half
Salt to taste
Ghee
How to Make
Soak ragi and urad dal in two separate vessels overnight.
In the morning, grind both of them separately.
Mix them in a bowl and some salt to it.
Let it ferment for 6-8 hours.
Heat a non-stick tawa and pour a teaspoon of ghee on it, and spread it with the onion.
Take some batter, pour it on the hot tawa and spread it evenly all over.
Lower the flame and let it cook.
After sometime flip it to the other side and cook it.
Serve it with tomato and green chilli chutney.
5. Egg Bhurji
Egg bhurji is one of the healthiest breakfast options. It can be eaten as an accompaniment with chapati, paratha, or bread. For weight loss, make egg bhurji with only the white of egg and ghee instead of the usual vegetable oil.
What You Need
Egg whites - 2
Onion (diced) - 1/4th cup
Green chilli (chopped) - 1 tbsp
Capsicum (diced) - 2-3 tbsp
Carrots (diced): 2-3 tbsp
Tomatoes (diced) - 1/4th cup
Ginger (finely minced) - 1 tsp
Coriander leaves (finely chopped) - 2-3 tbsp
Garam masala powder - 1/4th tsp
Salt to taste
Ghee for frying
How to Make
Heat 2-3 tbsp of ghee in a non-stick tawa.
Once the ghee is hot, add the chopped onions, green chilli, and ginger.
Once the onions turn golden brown, add the vegetables and fry them for 2-3 minutes on low flame.
Whisk the egg whites and add them to the fried vegetables.
Add the salt and garam masala powder to it and scramble the eggs.
Garnish with coriander leaves.
So, there are some of the healthy breakfast options that you can include in your weight loss diet plan. Losing weight can seem tough, but by eating healthy foods and exercising daily, it won't seem that hard.
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Cardio for Weight Loss - Easy Exercises to Burn Fat
Are you panting hard only after walking a few steps? Are you feeling tired after climbing the floor? It indicates that your breathing process needs a boost and maybe need to shed some fat, then cardio is the best bet. Patience and perseverance can get you there. Only you have to get up early or find a little time every day which you can devote to your well-being. Start with walking to your office, or riding a bicycle, if possible. Take the stairs instead of elevators. Bring in small changes and see the compound effect it leaves on your body. To top it, you can follow a diet plan.
How Does Cardio Help You Lose Weight?
Calorie deficit in the body can lead to weight loss, which is why burning more calories is essential. Cardio can help you get there. These exercises control your metabolism and spur it for significant impacts. And if you want cardio to work effectively for weight loss, then you should also consider a diet chart.
1. It Helps Burn More Calories
Boosting your heart rate through cardio means that the heart will have to pump more blood. This requires the burning of calories. The more intense the cardio becomes, the more calories you shed. For example, brisk walking for 30 minutes for a 150 lb guy can burn 150 calories.
2. It Improves the Metabolism
A slight change in the intensity can deliver unprecedented results. If you run faster, climb hills, or jump faster, then it will accelerate your metabolism. Doing any activity or exercises with increased resistance need more energy that the body receives from burning fat, the reason behind rising metabolism.
3. It Increases the Calorie Deficit
If you are doing intense cardio exercises, you don’t have to put great efforts into your dietary plans then. Only a few tweaks such as controlling fat and carbohydrate intake would work. Just remember, you don’t have to compensate the burnt calories by eating more after the workout session.
4. It’s Better than Strength Training
Strength training puts pressure on muscles from which muscles need time to recover by relaxing. But cardio can be done often, almost every day. It does not strain your muscles and chances of getting injured are very less.
What Are the Various Types of Cardio Activities That Help in Weight Loss?
Cardio can do wonders if you practise on a regular basis. There are some exercises that are better than the rest. But activities can work more efficiently as they can be a part of the regular routine. Include a few like walking, jogging, and swimming as a starter.
1. Whole Body Activities
Exercises that involve both the upper and lower part of the body can have a comprehensive impact on your well-being. These activities can help you burn more calories by propelling the heartbeat rate.
2. Impact Activities
Impact activities such as walking at a brisk pace can have more influence on your metabolism than swimming or cycling. Higher metabolism means better chances of losing calories.
3. High-impact Activities
Activities like jumping or running can have more impact than walking. These high-impact exercises increase the heart rate and the metabolism rate considerably and influence calorie burning capacities more than impact activities.
Effective Cardio Weight Loss Exercises to Try
There are several exercises that can impact the body by boosting blood circulation. You don’t have to go to a gym to do these exercises. Some of these exercises can be performed at home. So, find some time and start.
1. Walking
The simplest way to burn calories and lose weight is by walking. Walking is low-impact cardio which anyone can do. A moderate pace can work well to maintain a better weight-height ratio for you.
Duration
Walk this for at least an hour.
Calories Burnt
Expect to lose 300-400 calories.
2. Climbing Stairs
One of the best cardio exercises for quick weight loss, climbing stairs can help you lose your weight faster. You can climb stair at your home. Climb stair for half an hour or so.
Duration
Climb stair for at least 10 minutes then gradually increase the time.
Calories Burnt
You would lose around 1000 calories.
3. Kettlebells
A kettlebell is a cannonball-shaped weight using which you can integrate strength to your cardio. It is one of the intense workouts for weight loss which can burn up to 20 calories per minute.
Duration
Do it for 10 minutes every day.
Calories Burnt
Expect to lose around 200 calories per session.
4. Jumping Rope
It is one of the high-impact cardio workouts that improve bone density, strengthens the legs, and ensures a healthy heart. The exercise is also known as a plyometric workout where both the feet stay off the ground. Jumping ropes can help you burn calories real fast.
Duration
Do this workout for an hour.
Calories Burnt
Jumping rope for an hour can help you lose around 600 calories.
5. High-Intensity Interval Training (HIIT)
High-intensity workouts involve short bursts of intense exercise alternated with a low-intensity recovery period. You can do High-intensity workout for 20-30 seconds at a stretch with only a 10 seconds break. This will make you sweat fiercely and make you breathe through your mouth.
Duration
Extend the workout to 20 minutes.
Calories Burnt
Expect to lose around 200 calories in one session.
6. Rowing
If you like the gentle breeze around a waterbody, then rowing can be a good exercise for you. This workout is not just for the upper body as many may find. The entire body feels charged up and the heart rate increases. The exercise is paired with strength training and can help you burn fat in very less time.
Duration
Do this for an hour.
Calories Burnt
Expect to burn 500-600 calories in an hour.
7. Cycling
Go back to being a kid when you used to hop on your cycle and roam around carelessly. Cycling is an effective way to lose some calories. The exercise can help improve your heart rate, strengthen your leg muscles, and help you shed calories faster.
Duration
Pedal around for at least 45 minutes regularly.
Calories Burnt
Expect to lose around 400-600 calories.
8. Elliptical
This cardio workout will require a machine. You will have to step on an elliptical machine that facilitates cardiovascular training but reduces the pressure on the knees and hips during an exercise session. The impact on the body is less, still, it is a very good exercise that can burn 500-600 calories in an hour for a person of around 80 kgs. If you increase the intensity, speed, and resistance, then you can expect better results.
Duration
Do it for 30 minutes per day. 5 days a week or a total of 300 minutes is enough.
Calories Burnt
Expect to lose around 300 calories in one session.
You can check out the chart before deciding the exercise you want to start.
Exercise (per hour)
Calories Burnt
Step Aerobics
325
Stationary Bike
300
Swimming
200
Walking 4mph
150
Running 5mph
270
Lawn mowing with a push mower
200
How to Start a Cardio Programme - Tips for Beginners
If you have not exercised before and are planning to start a cardio programme, then you should keep a few things in mind.
Choose one activity to start with, then gradually increase the speed to enter the high-impact cardio zone. Among the high-impact cardiovascular exercises, running and climbing hills are very effective.
Start with walking thrice a week at a moderate pace. This is one of the easiest cardiovascular exercises that anyone can do anytime. This is one that can be deemed as a good cardio workout to lose weight.
In the beginning, keep the time limited. Do not exercise for an hour or so. Start by exercising for 10 minutes or 20 minutes, then increase the time.
Increase the rate to 30 to 45 minutes at a single stretch after a week.
With your body getting accustomed to the training, try interval exercises to increase endurance and shed more calories in quick time.
As you get a hang of these exercises, try doing cardio for 5 days a week and try to mix and match to increase output.
FAQs
Cardio workout is effective to put away the kilos you have gained while binge eating and drinking or sitting long hours in your office. These exercises will make you feel rejuvenated and your breathing would become better. Some of the intense cardio workouts for weight loss can tone the entire body as well.
1. What is the Best Cardio to Get a Flat Stomach?
There are some excellent intense cardio workouts for weight loss. Try skipping rope, cycling, jogging, swimming, and circuit training. Most experts consider that the above mentioned cardio workout can help you lose weight and you can have a flat stomach.
2. Is It Okay to Do Cardio Every Day for Weight Loss?
Cardio workouts boost your stamina, muscles, blood circulation, and can help you lose weight. Doing moderate to intense cardio every week with a combination of strengthening activities twice a week should work fine. Whether you should do it every day or not for losing weight really depends on the calories you consume, your exercise intensity, metabolism, age, gender, fitness level, body fat percentage, and exercise schedule.
Cardio can help you lose weight and stay healthy. So, if you want to start with cardio, go ahead. Get up and get going. See the change you can bring to your body and to your life. A few minutes is all you require to get back in the shape that you have always desired.
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Dry Fruits Laddoo
Presenting an easy-speedy recipe for making healthy and delicious dry fruits laddoo. The best part of this laddoo? While being a festive dish, these can be had while fasting too. In addition, these wholesome laddoos are best for growing up kids. Serve a laddoo or two with a glass of milk for breakfast to your kid and watch him take on the day with a pumped up spirit.
Serves
Preparation Time
Cooking Time
6 People
20-25 Minutes
0 Minutes
Ingredients
1/2 cup coconut, grated
1 cup sesame seeds
1/2 cup almonds
1/2 cup cashew nuts
2 tbsp dried ginger powder
1 tbsp poppy seeds
10-12 cardamom, powdered
6-8 dry dates, finely grated
3 tbsp ghee
Method
Step 1
Heat a pan, and roast coconut and sesame seeds separately, i.e. one after the other.
Step 2
Combine the coconut and sesame seeds and blend in a mixer till smooth.
Step 3
Combine almonds, cashew nuts and dry dates and blend in a mixer to a coarse powder.
Step 4
Combine the coconut-sesame powder and the almond-cashew nut-dry date powder and mix well.
Step 5
Next, add dried ginger powder, poppy seeds, cardamom powder and mix well.
Step 6
Now add ghee and powdered sugar and mix well again.
Step 7
Shape them into small balls and serve.
Nutritional Information
Calories
1765 Kcal
Proteins
39.9 g
Fat
150.9 g
Carbohydrates
89.5 g
Cholesterol
98 mg
Sodium
28 mg
Potassium
1555 mg
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Childproofing your Home with Safety Gates and Barriers
Safety gates and door barriers can safeguard your pre-schooler from potential dangers at home. Knowing the types of childproofing equipment available, and how to buy them and ease your worries.
Preschoolers often wiggle out their energies at home by moving about carelessly, without the slightest hint of a potential danger. Till they grow up, it becomes the responsibility of parents to install safety barriers and gates at home to protect their children. Typically, childproofing barriers can be installed at the bottom or the top of your staircase, or across the doors and hallways.
Types of Safety Gates and Barriers
You can choose the following childproofing gates, depending on the space and design of your house.
1. Hardware – Mounted Gates
Hardware mounted or permanent gates are sturdier, and can be fitted to walls using mounting brackets or screws. These gates can be opened in any direction and are generally considered suitable for stairways.
2. Pressure – Mounted Gates
Such gates can be fitted anywhere temporarily by applying pressure on the rubber pads and in the same way, they can be easily removed when not in use. Due to their design, pressure – mounted gates are recommended for doorways or any other entryways.
3. Self-Closing Gates
These gates are hinged on springs, and have an in-built self-latching mechanism. They are quite convenient to use and you don’t have to constantly remind family members to close the gate.
4. Wire Gates
Wire gates use a strip of mesh that can be pulled across between two permanent fittings or wooden frames as and when you require. Being lightweight and economical, they make good safety barriers for preschoolers during travel.
5. Extending Gates
It may be possible that the gate you want to purchase may not be according to the dimensions of your space. In such a scenario, you can consider gates that can be extended automatically or using an extension kit to increase the width or height.
6. Modular Gates
There are certain areas or corners in the house for which you can’t buy a readymade gate as per the desired specifications. Modular gates are available in different pieces and can be fitted to align any awkward shaped space.
Buying Tips
Buying safety gates could be a challenging task, especially in India as there are no approved safety standards for child-proofing equipment. However, following tips will help you determine the best and safest option for your preschooler.
Look for a gate that can swing open easily using one hand, or with a foot pedal. Barriers that require you to hop can make you trip, especially when your hands are full.
You must consider the location, where the gate is to be installed. For instance, hardware – mounted gates are most recommended for stairways.
Before you go shopping, take accurate dimensions of the space where the gate will be fitted.
Gates with dual operating action, or those which require sufficient application of force are safer.
Considering the construction material of the gate is also crucial. For example, a metal gate would be a better option than a wooden one for outdoors, to prevent it from extreme weather conditions.
Ensure that gates do not have sharp or protruding edges, entrapment or detachable parts that preschoolers can easily tamper with.
Taking your preschooler’s weight and height into consideration, make sure that s/he does not climb over the top or is able to open it easily.
In case you are unsure of buying a right safety gate for you preschooler, you may seek professional help from a childproofing service provider. After installation, the childproofing equipment should be checked for repairs or replacements at regular intervals. Always keep an eye on your little one, and remember that safety gates and barriers in your home should not be considered as an absolute alternative for adult supervision. Read more
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Diwali Layi Khushiyaan Hi Khushiyaan! (How I Met My Love in Diwali)
During the festive season of Diwali we had a rangoli competition in our housing society. l was super excited to participate in the contest and went with a handful of dry colours and decorative diyas with my friends. We were all given a theme for the rangoli contest. We were all set for the competition and started making our rangolis rangoli making suddenly a young dude approached us to borrow some colours for his rangoli.
At first, we hesitated a little. We wondered whether we should give our material to this stranger. But one aunty who had also come to enjoy the rangoli competition said, "We should spread happiness and love with everyone, especially on Diwali!"
So we gave this dude our colours and he made his best rangoli designs with it. When the most awaited moment came and the winner was announced, it turned out to be the guy we had helped! We were happy for him. He thanked us and asked me for my number.
As the days went by, we started talking regularly and became good friends. And as we got to know each other more and more, I realized he is the perfect man for me and married him. Whenever I make rangoli on Diwali I always remember this moment and cherish it.
Disclaimer: The views, opinions and positions (including content in any form) expressed within this post are those of the author alone. The accuracy, completeness and validity of any statements made within this article are not guaranteed. We accept no liability for any errors, omissions or representations. The responsibility for intellectual property rights of this content rests with the author and any liability with regards to infringement of intellectual property rights remains with him/her. Read more
Dr Ghouse has added a new answer
Trying To Conceive
8 hours ago
Q. Hello I had my period missed for April month and today I got my period. Is it normal to have period after 1 month or is there anything I should be worried about? Iam worried please let me know if that's ok or should I consult my doctor
Read moreDr Ghouse
Paediatrician
8 hours ago
A. consult your doctor for any evaluation required. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Ghouse has added a new answer
Guardian of 0 children
7 hours ago
Q. hllo am in 34 week of pregnancy,cramps in my hand and foots,my pulses is very fast,i feel tiredness internally,are these symptoms are normal
Dr Ghouse
Paediatrician
7 hours ago
A. get investigations particularly hemoglobin level. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Ghouse has added a new answer
Guardian of 0 children
7 hours ago
Q. i feel some fever internally also
Dr Ghouse
Paediatrician
7 hours ago
A. please check the temperature and get the investigations. fever can be because of different reasons most of the times viral bacterial sometimes due to less immunity there can be recurrence better to treat only with paracetamol if the fever more than 100degr
Rashmi has added a new answer
Guardian of 0 children
6 hours ago
Q. Now I am having pain till then my miscarriage has been done at home
Rashmi
Mom of a 9 yr 8 m old girl
6 hours ago
A. I’m sorry I’m unable to understand your query as you haven’t given any detail about it so whatever the situation is you should get a check with your gynaecologist the doctor would be able to give you better help in whatever treatment of precaution you need to require further
shilpi Bhandari has added a new answer
Guardian of 0 children
2 hours ago
Q. Hello
What is better normal or csec?
shilpi Bhandari
Mom of 2 children
2 hours ago
A. hello dear this is not about which is better this is all about your body and the condition of the baby no doubt the normal procedure is the painful but side effect are not there but after C6 you have to be little more careful and you have to take more precaution but again I am saying that this is not about the better one this is about the condition of your pregnancy
Santu has added a new answer
Expecting Mom due this month
17 mins ago
Q. #asktheexpert
1) till how many days after delivery baby needs to keep on uterus temperatures/warm temperature?
2) Can baby & mother both take bath after 24 hours of delivery?
Santu
Mom of 2 children
14 mins ago
A. It depends on moms and babys health I feel and suggest It's better to check with your doctor and follow their advise. That would be one of the best and safest option for your baby as of now. Take care.
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