Quitting Diet Soda - Week Two

Quitting Diet Soda - Week Two

I'm a Diet Dr. Pepper!

I Love Dr. Pepper

Yes.
I am trying to quit my Diet Dr. Pepper habit.
I was drinking 1 a day.
Maybe 2 a day on the weekends.
Or when I was eating out and it was available.
I love the soda machines some of the fast food restaurants have.
Heaven - yes - I hear angels when I walk in and see one of those magic machines.

ANYWAY,

my diet soda habit had gotten out of hand.
I decided to quit.
Cold turkey.
Well, after I drank the last one under the sink.
Yes I drink them warm but that's a different story!!

So I quit.

Two Weeks Down

I have to admit.
This is hard.
SO SO SO SO HARD.
I miss my Dr. Pepper.
I miss it everyday.
I looked forward to my soda, my treat, my one bad habit.

I didn't have headaches.
No flu like symptoms.
In fact, I haven't really felt any different.
I don't feel worse but I don't feel better.
My glucose numbers haven't change

I haven't changed anything else in my diet or work out habits.

But I still crave, oh man do I crave my Diet Dr. Pepper.

DISCLAIMER

I did cheat a few days.
My BF got diet soda when we went out (cola crap lol!!)
and
I had a few sips.
Still yucky tasting.
And it didn't change my craving for my beloved Diet Dr. Pepper.
I went to the store and didn't buy any.
I'm still trying to stay away
if only to reduce my artificial sweetener consumption.
I wonder if they can make it with Splenda or another plant based sweetener?
Please?
I can only dream, unless.....
I cheat......

I'll keep you posted.

I miss you Diet Dr. Pepper.
I really really miss you.

Have you quit soda?
Tell me about it!


Have a great numbers day!

Jan

 

 

The Uncertainty of Diabetes

Failure: When Diabetes Gets the Best of You

https://medium.com/the-mission/a-tolerance-for-uncertainty-is-the-price-of-admission-for-an-extraordinary-life-a745db742047?email=jayallen%40villainoustype2.com&g-recaptcha-response

 

I subscribe to quite a few website, some diabetes related but others are not.

Still, this article totally unrelated to diabetes made me think for a moment.

He wrote about uncertainty and creating certainty anchors:

for me diabetes has a mind of its own and is my uncertainty

But

I can exercise each day

I can write each day

I can pay attention to my eating

I can test consistently

I can ask for help when needed

I can create my anchors that will help me stay on tract.

 

Now when things don't work and I'm disappointed I have choices

Do I obsess about it?

Spend energy trying to change something I can't?

Try to make myself feel better by spending money I don't have or eating what I shouldn't?

 

OR

Surrender

Allow the feelings without obsessing

Don't fight the past

Get back up, keep going and if there is something to learn,

accept the learning experience for what it is,

using the knowledge to help manage my diabetes.

 

Our mindset can work for us, helping us stay positive even when the outcome

isn't what we hoped for or when negative.

Create your anchors.

What you do and who you hang out with can make a difference.

 

I fail - I will never be perfect and diabetes will make my life
different from what I had imagined.

It's going to be okay.

I can't obsess over it or ignore it (consequences).

Instead,

I choose to do my best

trying and learning,

repeating the positives

and

trying to reduce and eliminate the negatives.

 

Each day is a new day - today though -

not tomorrow -

but today I will do my best.

 

Do you have positive
affirmations or anchors

that help you each day?

 

Have a great numbers day!

 

Jay

 

 

 

 

 

 

 

 

 

 

 

One Hour A Day = 365 Hours

One Hour A Day = Big Changes

Watch

 

What's an Hour?

Expressions tell us how we feel about time:

Killing time.

Wasting time.

Time filler.

Time flies.

Greatest gift is time.

Where did the time go?

The clock is ticking.

If I could turn back time.

Things money can't buy:Time

Time is the most valuable thing a person can spend.

Lost time is never found again.

 

Now think about these

Those who waste their time are the first to complain they have no time.

Make time by planning your day.

Use time as a tool

Take care of the current moments.

Know the true value of time.

But these two hit home:

To say "I don't have time," is saying "I don't want to".

 

You know what truly matters by where you spend your time (and money)

 

Guilty....... 

I say there are things I want to do but don't have time.

Truth is, I don't make time.

 

What Does an Hour Look Like?

1 hour a day = 365 hours

or

9.125 40-hour work weeks

or

15.2 days

or

2.17 weeks.

 

What can you do in that time?

Instead of letting the day happen to you,

what would happen if you planned your day?

I'm not talking rigid planning

and

it doesn't have to be an hour.

Look at your calendar.

Look at your day.

Look at your phone use.

Look at the tv/screen/game/surfing time.

Where is there spare time if you make an honest assessment?

If you don't schedule your day-

If you don't pay attention to how you

spend

waste

kill

use

YOUR time

No one else will

In fact:
everyone will be happy to tell you how THEY want you to use your time.

 

My Plan

My calendar has become full of stuff to do

Important stuff that has to be dealt with.

Stuff with deadlines.

Stuff that requires travel and meetings.

Even with all this stuff,

there are moments,

there are times,

of waiting, sitting,

downtime that I know I could use better.

We all need downtime

but I keep saying there are things I wish I had time to do.

Well,

I'm going to schedule some time

IN MY CALENDAR

Not just think it

PLAN IT

Not just wish I had the time

MAKE THE TIME

 

And those little blimps of time?

My notebook has a paperclip on some back pages for ideas.

things that need more thought-

things that need research-

food and recipes-

exercise ideas-

diabetes research-

dreams.

 

What do you wish you had more time for?

Logging food?

Working out?

Cooking better?
Do you see any time in your day that could be better "spent"?

 

Have a great day!

Jay

 

 

Quitting Diet Soda

Quitting Diet Soda

Love My Diet Dr. Pepper

Quitting Diet Soda is HARD

 

I can't believe how hard it is to stop drinking diet soda.

I love it.

I love Dr Pepper

I used to drink cans, as in cases, as in more than I should..

Even before I was diagnosed with Type 2,

I eventually switched to Diet when available slowing eliminating sugar soda forever.

Then came the "just one a day" over 10 years ago.

Still, I went to Cambodia and took a bottle of Diet Dr. Pepper syrup,

bought carbonated water when we arrived,

and

made my own since it wasn't available there.

That's love.

I know others share my love.

I took my own can into a convention in my purse.

When I opened the can, I had a woman ask me where I found my soda.

She had looked in every vending machine only to be disappointed.

When I said I brought my own I thought she was going to cry.

The love runs deep and the love runs true.

Diet Pepsi? Nope

Diet Coke? Yuck

Diet Root Beer? Negative

Diet Sprite? Never

Diet Mountain Dew? Yew

 Occasionally I will drink ICE in certain flavors
But
they just aren't Diet Dr. Pepper

It is only day 2
Day 2
I am on my second day.
There is none in the motorhome and I want to cry.
Diet Pepsi sits on the ledge (my BF favorite)
But
I am not that desperate yet. 

 Close....

but not yet.

 

UGH....

 

Withdrawal Symptoms

 

I researched diet soda withdrawals

Yes - there are withdrawal symptoms ranging from:

headaches

aches

pains

migraines

appetite changes

brain fog

food cravings and hunger

depression or mood dip/swings

dizziness

fatigue

heart palpitations

insomnia

restlessness

 

Caffeine or Aspartame?

Is it caffeine or aspartame withdrawal?

Is it both?

Some recommend adding coffee or tea to drink.

The caffeine is less plus coffee and tea are natural.

Adding a little caffeine is supposed to help with that side of the withdrawals.

 

I was trying to reduce my use of artificial sweeteners.

I use quite a bit.

Being diabetic, I tend to rely on sugar free creamer, diet soda, and sugar free stuff.

Even my fiber cereal has sucralose.

*Sigh*

 

I might need a program

or maybe reward myself to one or five on the weekend?

 

Have you quit using artificial sweeteners?

Have you quit soda - any kind?

Did you have withdrawals and if so, what did you do?

 

HELP!!

 

Here's to a great numbers day!

 

Jay

 

 

 

 

 

 

 

 



Diabetes Related Blogs, Websites, and Forums and Too Much Social Media

Diabetes Related Blogs, Websites, and Forums

 

One Website of Many

 

 

http://www.diabetes.org/diabetes-basics/type-2/?loc=util-header_type2

This is one of many websites that I look at for information.

Do you know how many blogs, websites and forums there are where diabetes is talked about?
Too many for me to visit them all.
I found I would search for something in particular
THEN
hours later I was looking at all types of random stuff.
Interesting stuff
BUT
not what I had originally set out to look for.
Dinner recipe?
Beautiful pictures of meals that I won't cook
making me feel inadequate as we eat sandwiches
BECAUSE
I lost track of time looking (but not using) recipes!
Many more examples of looking up food programs, diabetic-friendly food, CGMs, and stuff
only to end up getting lost in the world of Social Media.

As much as I want to improve my knowledge and keep up on new ideas
I tend to get lost in "research"

Mindfulness And Minimalism

The new buzzwords
Put Mindfulness with Minimalism
and you have what Facebook Live sessions are preaching
by advertisers and your friends!
ANYWAY
I am going to start being more mindful of technology.

Social Media fuels

Envy - Comparison - Anxiety - Depression

Envy and Comparison

We see the perfection on the Internet, look at our lives, comparing pictured perfection
with
REALITY
causing
Anxiety and Depression

I'm not perfect at managing my diabetes.
I'm not perfect with my workouts.
I'm not perfect with my numbers, any of them.
I'm not perfect with responding on the forums I belong to.
I don't have time to do it all or be "perfect".

The Goal

There are so many blogs, websites, and forums that I could sit in front of the computer all day and night.
I get too much information
I get conflicting information
I don't use the information.
Time to take responsibility for my TIME.

HOW??

Set times for internet use
Look for what I need and stop when I find it
Check social media once - or less! - a day, or week or whatever needed
Pick the sites that are useful to me
Unsubscribe from useless emails
Delete emails that don't have information needed now!
(you can always Google it later!)

Although there are many diabetic friendly websites and forums which
contain useful information,
don't rely too much on social media.
"Connections" on social media can leave us isolated in real life, in real time.
 Pay attention when with friends and family
Find local groups where you can create real contacts
Create true relationships by acting genuinely,
face to face,
in person.
Live life in real time doing what truly matters.
Put the knowledge you get from the Internet to use by getting off the Internet and participating in your own care.

Off to cook dinner with a recipe I found using chicken, asparagus and mushrooms.
Low carb and quick.
Computer off

Have a great numbers day!

Jay

 

 

Small Changes - Big Differences

Small Changes - Big Differences

Not So Good Day

Good Day

 Making Good Habits

Have you ever made a decision to change something and yet

no matter what you do, things don't change?

You can see where my good habits aren't really habits.... yet.

Here are a few things I need to do

Environment matters:

Change your environment to help you make changes

Put your medication and vitamins where you see them to help you remember to take them

Put your alarm clock on the other side of the room so you have to get out of bed

Make your bedroom a place to sleep

Put your books where you read

Buy healthy food and leave the junk at the store

Find what works and repeat it

Hang out with like minded people

Organize space for a specific reason

 

Automate:

It's easy to eat one of three breakfasts knowing my numbers will be okay

Attach desired habit to an already establish habit

so take medicine when brushing teeth for example

Habits free up time by eliminating the need to spend time deciding on

what to eat, when to work out, where to eat

 

Change my thinking

Start with repetition not perfection

Improvement compounds with time (like interest!)

Find like minded friends and interest groups

Find the benefit and pleasure in the new habit

Measure results - the graphs above are a measurement of each day

pictures measure some results as well (Yikes!!!)

 

Habits

Some things have to change

yet

the habits I need to focus on have been hard while living in a motorhome

Food

Exercise

Life

 

Food - eat right

Exercise - walk each day, add weights when possible

Life - stay positive, look for the good, and remember

Life is a journey and I should be designing my world

NOT

just floating and being a consumer watching time go by

 

Changes are easier said than done

but knowing what I need to put effort into

making my environment support my goals

and

automating good habits

will hopefully

make it easier to change

make it easier to enjoy

make it easier to create.

 

Have a great day, in all ways,

 

Jay

 

 

 

 

 

 

 

 

 

Patient-Centered Care

Patient-Centered Care

 

American Diabetes Assoc. New Consensus Report

 

 

http://www.diabetes.org/newsroom/press-releases/2018/consensus-report-ada-easd-type-2-diabetes.html?loc=dorg_201702_en_news

 

Consensus Report

How exciting!

Here is an except from the report.....

 

"The ADA-EASD Consensus Report recommends patient-centered care that accounts for each individual’s health history and status, weight, costs of care, and preferences. While the algorithms focus on the choice of diabetes medications, the report also highlights the critical importance of comprehensive lifestyle management and diabetes self-management education and support in the overall health of people with type 2 diabetes." 

 

Goals of  Care are Front and Center:

 

Prevent complications and  optimize quality of life.

 

This is great as I see my dad, who is in his 80s, suffer from uncontrolled diabetes.

 

7 Steps Done (at least) 2x a Year

1. Assess key patient characteristics

2. Consider factors that impact treatment

3. Share decision making to make a plan

4. Agree on a plan

5. Implement plan

6. Ongoing monitoring and support with monitoring blood glucose

AND

mental health, nutrition, weight, fitness, exercise, medication tolerance, stopping smoking, etc

7. review, return to step 1 at least 2x a year

 

Finally!

I am a complex person with a complex disease.

Put me in a room with other diabetics and we will have similar experiences

yet

we will all be very different.

Each of us can do the exact same thing and get different results

because

diabetes can have a mind of its own.

Colds, stress, lack of sleep, allergies or whatever a day throws at you

can make management difficult.

Add another health issue

- thyroid, heart, cancer, celiac, autoimmune, or anything else -

and diabetes becomes even harder to manage

 

 

I am glad the American Diabetes Association and the European Association for the Study of Diabetes

recognize all patients deserve to be treated based on OUR individual life factors.

If your doctor is treating just your diabetes,

bring up this report and show them the steps.

All diabetics deserve and need to be treated as the unique people we are

for the best quality and length of life we can have!

 

 

Have a great numbers day!

 

Jay  

 

 

 

 

 

 

How Many Carbs Can I Eat?

An Opinion

 

https://www.marketwatch.com/story/the-gap-between-those-high-carb-and-low-carb-studies-is-smaller-than-you-think-2018-09-16

 

I read this article with interest.

I want to eat healthy but now it seems healthy is a term that is just thrown around.

 

Here are just a few that I looked at

 

Paleo

Keto

High Carb

Low Carb

Smart Coffee

DASH

Mediterranean

Vegetarian

Vegan

Vegan Before 6

Volumetrics

Biggest Loser Diet

Weight Watchers

 

Where to Start

After reading about all the different diets

and

all the different opinions,

I like the statement by the ADA:

 

In the long run, the eating pattern that you can

follow

and

sustain

that meets your diabetes goals will be the best option for you.

 

I think I will start the Jay Diet.

Eat and test

Add exercise and weight lifting

Eat and test

Find a program to track food:

macros and micros

 

Let's see what happens!

 

What diet or eating program do you follow?

How have you made it your own?

 

Have a great numbers day!

 

Jay

 

 

 

The Lump in My Throat

The Lump in My Throat

My throat is sore

There is a lump in my throat.

The lump makes it hard to swallow.

 

I ask my Dr to take a look while on one of my many required visits.

Throat Area

 

Nothing.

There is no lump that she can feel or see.

No drainage, no allergy symptoms.

UGH!

 

Acid Reflux or GERD

No I say

I don't have acid reflux or GERD

I don't have heartburn or any burning feelings.

 

Do you burb?

Are you nauseous?

She asks question after question.

Some I say yes to like burping, bloating and nausea

which I kind of figured Metformin was the culprit
since it upsets my stomach a bit.

 

I learned all the symptoms I was complaining about:

sore throat

lump in throat

burping

nausea

bloating

are signs of GERD.

She gave me some ideas of things to do

AND

a warning that acid reflux was not to be messed around with.

If the suggestions didn't work, try OTC medications.

I really don't want more pills to take so let's see what I can do first!

 

Reducing Acid Reflux/GERD

Things to Do and Watch Out For

Eat small meals
Eat slowly
Chew completely

Lose weight

Don't lay down after eating

Avoid eating before bedtime

Watch citrus, tomato, chocolate, mint, garlic, onion, spicy and fatty foods

Limit alcohol, carbonated drinks, coffee and tea

 Don't smoke

Beware of aspirin, ibuprofen, and certain medications

Wear loose clothing (No tight skinny jeans!)

 

Have Heartburn/Acid Reflux Now?

Stand up straight

Sip baking soda and water

Ginger

Licorice

Sip apple cider vinegar

Chew gum

Loosen pants and belts or any tight clothing

OTC medications

 

Just for Me

SO

I eat fast, don't chew, gulp, and tend to drink lots of soda.

Starting here -

changing the way I eat by slowing down,

chewing completely,

swallowing normally

and

sipping water.

Going to act like my granddaughter who takes 30 minutes

to eat

Oatmeal!!

 

Have you dealt with heartburn, acid reflux and/or GERD?
What has helped?
What makes it worse?

 

Have a great day!

 

Jay

 

 

 

 

Freestyle Libre Sensor Placement: Inside Arm

Freestyle Libre Sensor Placement: Inside Arm

I can't wait to remove this sensor!

Freestyle Libre Placement Locations - User Guide

I attached my sensor on the inside location of my arm.
I won't put it there again!

 

Why Inside of Arm Didn't Work (For Me)

Inside My Arm

Too Sensitive

For me the inside of my arm is too sensitive
I could feel "pinches" and "pulls" in the skin and fatty area
That's the only way I can describe the quick intermittent shots of "ouch"
Kind of like getting a static shock - quick and surprising.

I can feel it when I sleep

Because I am a side sleeper the sensor is between my arm and side.
My rib cage does not like the sensor
so
I wake up to put my hand between my arm and side. Ugh

My skin itches

Not sure why but maybe the inside skin is more sensitive.
The outside of my arm is tanned and exposed to the world.
The inside of my arm is white, almost opaque, and thin.
And now it is itchy.

No Racerback Tanks

I occasionally wear racerback exercise bras and tanks,
The sensor caught the material at the arm hole of my tank.
Not just once but numerous times.
I don't need to rip off a sensor, I have and it hurts!!

Back to the Outside

I would like to try other areas,
for now I am going back to the outside of my arm.

Do you have different areas where you place your sensor?
Where do you avoid?



Have a great numbers day!

Jay
 

 

Chia Seed Revisited

Chia Seed Revisited

I received an email from diatribe about chia seeds.

Chia Seeds

https://diatribe.org/50-shades-chia-pudding-diabetes-breakfast-revolution

 

I tried them  - twice - about a year ago.

I threw both bags away.

They tasted like mold.

After throwing away the first bag I read up on chia seeds.

Ok -

maybe they were old

maybe they need to be refrigerated

maybe I need to eat them faster

maybe I made them wrong?

LOL!!

How can you mess up adding liquid and letting sit??

Still:

Second bag tasted like mold too.

Threw it away after trying a bunch of recipes that were supposed to hide the taste.

So much wasted time and food trying recipes that tasted moldy.
Do I try again?



Deciding to Try Again

 

 I decided to try again.

I bought a bag at Target -

I know

Target!

But I was there and decided to give it a try for $5.

 

Some Tips

Chia seeds are high in fiber: beware if you aren't used to eating lots of fiber

Bloating. Gas. Diarrhea. Constipation.  Just to mention potential side effects.

Take it easy when first adding chia seeds to your diet.

 

Chia seeds are high in Omega-3 fatty acids which can thin blood out.

Blood pressure could potential drop.  If you have issues with either

of these, ask your doctor.

 

Monitor your blood sugar, especially if taking medication for glucose control.

Studies have shown that chia seeds may increase the activity of certain drugs.

As a diabetic I usually test more when eating something new or different.

 

No Moldy Taste - YAY!!

So I added a teaspoon to my cereal and there was really no taste difference.

So I tried a small amount of seeds soaked in a little almond milk.

Gel - I got thick milk with crunchy bits.

Now this wasn't a recipe or a way I would eat them but more of a test:

Was the moldy taste there?

It wasn't!!

I'm going to try to incorporate chia seeds into some recipes to see if

the added fiber makes a difference.

 

If you didn't like them like me

Try a different brand

Try a different store (old seeds are not good!)

Try a different recipe,

 

Good luck and have a great numbers day!

 

Jay

 

 

 

So far I haven't noticed any issues adding chia seeds to my usual breakfast.

 

 

FreeStyle Libre Sensor Placement

FreeStyle Libre Sensor Placement

Messed Up Again

 

I wanted to do a test:

attach a sensor early, without activating, to see if accuracy improved

especially at the beginning.

I attached the new sensor which promptly bled.

 

Although the sensor has worked fine

I made a mistake - one I have made before:

 

2 Libre Sensors

I attached the new sensor inside the "fold" so I wouldn't
scan it when I scanned the old one that I still had time on.
It wasn't enough and now at 4 days
the sensor is pulling away from the adhesive:

Libre Sensor Pulling Away

Again??!!?

I did this before
Placed the sensor where the disc was on a fold
The disc pulled away and this one is now coming loose.
UGH!!!

Ow!  Inside of Arm Hurts.

Inside the Fold of My Arm

SO
This placement was a little more inside but I was trying to stay away from the fold.
You know, the fold when you raise your hand up to wave, or high five.
I won't put the sensor in this area again.
When I sleep on my side I feel the sensor between my arm and side.
At times I feel a pinch
There is a soreness down my arm by the fold
yes
the same fold where the sensor is pulling away from the adhesive.
The adhesive is still stuck to my arm though  - LOL!
Something new everyday and I will stick to the outside of my arm!

Have a great numbers day,

Jay
 

 

Freestyle Libre and Early Startup Part Two

Freestyle Libre and Early Startup Part Two

 

Test Complete, I think

So today the Libre started working after the 12 hour start up.

Here is my observation:

The initial scans were higher than the usual initial scans.

I try to attach and start the 12 hour startup before I go to bed.

I wake up to a ready to go for 10 days sensor.

Usually the initial scans are low, as in check your blood low.

Below the 70  

August 29 after 12 Hour Startup



September 9th after 12 Hour Startup


As the graphs show, the last 2 sensors tended to show low numbers in the morning
after the 12 hour activation.

Here is todays graph:

Today my Graph looks like this

No lows
No red line on the graph.

Next startup I am going to try this again!


Have a great numbers day!!

Jay
 

Freestyle Libre and Early Startup

Freestyle Libre and Early Startup

 

I read where people attach, but not activate, their Freestyle Libre early.

Supposedly this helps the calibration to be more accurate.

I wanted to try last time but had blood come through the center of the new sensor.

Now it's time for a sensor change.

I have 12 hours left on the old sensor so this morning I attached a new sensor.

Freestyle Libres Old and New

 

Freestyle Libres One Old and One New

Now I wait

I will keep flashing the old sensor for the remaining 12 hours.
Going to let the new sensor just chill, hopefully hanging out
with my interstitial fluid for 24 hours before using will make the
readings more accurate the first day.
(That's 12 hours early plus the 12 hour startup)
I normally attach the new sensor at night and activate it at the same time.
The activation happens while I sleep and I can start flashing when I wake up.
Night times I generally am low so I don't worry about not having my numbers.

The First 12 Hours

It seems after the initial activation my numbers read low for a few hours or so.
I want to see if attaching, but not activating, makes a difference when I first start flashing.
Only 24 hours until I see if this helps!

Have a great numbers day!
Jay

Libre Sensor and Blood Part Two

Libre Sensor and Blood

Part One

 

I have a bleeder!

New Libre Sensor with Blood

 

I haven't had this happen before.

I wanted to attach a new sensor early to see if it would help with accuracy.

Blood! Yikes!

I got on line and found out varying results

https://www.villainoustype2.com/2018/09/libre-sensor-and-blood-part-one.html

 

 

SO

 

Part Two

I removed the old sensor - leaving 2 hours on the table.

I activated the new sensor and started the 12 hour countdown.

Bedtime.

 

In the morning, I scanned the sensor.

LO, LO, LO

Oh man - seemed like the sensor wasn't very accurate

PLUS

we were traveling and I packed my test strips and meters.

They were somewhere, somewhere in a motorhome full of random storage.

UGH.

I decided to let the sensor try to work while I searched for the meter.

 

LATER

I found my meter!

 

3:08pm  Libre VS Meter

3:44PM Libre VS Meter

Ok so not exact but from what I read the Libre and a blood glucose meter will not match.
The explanation coming in a new blog
But it seems this is close enough.

I pulled reports including days before and after the sensor that blood had come out of the center.
Seems the sensor worked like the others:
MAYBE
taking a little more time:

Libre Graph Before and After New Sensor

 

Libre Graph After New Sensor

So it seems to be working just fine!!
I get to save a few bucks 
 YAY!!


Have a great numbers day!

Jay