What to Eat on Your Period…

(any followers who are either grossed out by the topic, NOT blessed with a period, or who are otherwise uninterested, consider this your cue to keep on scrolling to another post)

Answer: Anything you want!! 

No but seriously, there are a few foods you can try to include (and a few to avoid) that will help alleviate PMS symptoms and replenish essential nutrients that we tend to deplete during That Time of the Month, so we can avoid unnecessary suffering and regain our energy faster!  

Before we get to the nitty gritty, here are a few fun facts:

 The Menstrual Phase occurs during the first half of your cycle (roughly day 1-5), and refers to the time that you are actively bleeding.

 During this time, levels of estrogen, progesterone, and other hormones abruptly drop off to their lowest concentrations.

 Your energy may be lower, and your brain chemistry may change by as much as 25%!

 Your metabolic rate (i.e. your metabolism) increases by about 10-20%, studies show.

Because your metabolism is speeding up, you may find that your appetite increases, too. This is because we need more calories to keep our blood sugar balanced during this time, and to encourage our body to start producing hormones again. And how we choose to feed ourselves could make or break our chances for a healthy and (relatively) pain-free period.

So obviously, it’s not only completely acceptable, but NECESSARY to eat more during your period…but eat more of WHAT???   

Because you’re going through the intense process of menstruation, it’s important to include nourishing, nutrient-rich foods to support your body. Plenty of protein and healthy fats will go a long way for keeping your moods, energy, and blood sugar stable. Eggs and Avocado Toast is a perfect meal for this , delivering a powerful punch of anti-inflammatory Omega-3 fatty acids, protein, and B vitamins, all of which have been shown to help alleviate PMS symptoms. 

We often lose minerals during our period too, so seafood and nori (seaweed) are good choices for remineralizing and providing a good source of zinc , while potassium and magnesium-rich foods like bananas  and dark chocolate  can help with bloating and cramping. Our iron needs go up during this time as well, so including some grass-fed meat  and/or plant sources like beans and legumes  may help support your energy levels. 

If you struggle with painful cramps, strong ginger or chamomile tea, along with some magnesium supplementation, can help relax the muscles and provide some relief.  

Our bodies are remarkably intelligent, and if you’re experiencing cravings, it is likely because that food is rich in certain nutrients that you may be deficient in. This is why, when it comes to both food and exercise, it’s important to listen to your body and respect what it’s trying to tell you.  

At the same time, it’s also important to remember that our bodies can get confused, especially in today’s world with the ready availability of hyper-palatable, energy-dense and nutrient-poor foods. Sometimes we may crave things like sugary processed treats or coffee to give us the energy boost we so desperately need, but caffeine and sugar, along with alcohol, are all very disruptive to our blood sugar and hormone balance, and have been shown to destabilize mood, and prolong or intensify PMS symptoms like migraines, skin breakouts, and cramping . 

It’s certainly true that all foods can be a part of a healthy and balanced lifestyle, but these particular foods may be best avoided during this time, if you’re someone who struggles with consistently difficult or painful periods. You may also want to avoid certain foods that you know are hard for you to digest, or that cause bloating or fluid retention. Although this is different for everyone, gluten, dairy, and excessive or harsh fibres are common culprits.

If you’re looking for a nourishing, supportive, and most importantly delicious treat to bring you some comfort during your period, my Peanut Butter & Banana Nice Cream recipe is perfect for satisfying those sweet cravings while also serving up some soothing and easy-to-digest healthy fats, protein, potassium, and magnesium:

𝚈𝚘𝚞 𝚠𝚒𝚕𝚕 𝚗𝚎𝚎𝚍:

 𝟸 𝚏𝚛𝚘𝚣𝚎𝚗 𝚋𝚊𝚗𝚊𝚗𝚊𝚜

 𝟷/𝟺 𝚌𝚞𝚙 𝚘𝚏 𝚢𝚘𝚞𝚛 𝚏𝚊𝚟𝚘𝚛𝚒𝚝𝚎 𝚙𝚕𝚊𝚗𝚝 𝚖𝚒𝚕𝚔

 𝟷/𝟸 𝚝𝚜𝚙 𝚟𝚊𝚗𝚒𝚕𝚕𝚊 𝚎𝚡𝚝𝚛𝚊𝚌𝚝

 𝙳𝚊𝚜𝚑 𝚘𝚏 𝚌𝚒𝚗𝚗𝚊𝚖𝚘𝚗

 𝟷-𝟸 𝚃𝚋𝚜𝚙 𝚑𝚘𝚗𝚎𝚢 𝚘𝚛 𝚖𝚊𝚙𝚕𝚎 𝚜𝚢𝚛𝚞𝚙 (𝚝𝚘 𝚝𝚊𝚜𝚝𝚎)

 𝟷 𝚃𝚋𝚜𝚙 𝚗𝚊𝚝𝚞𝚛𝚊𝚕 𝚙𝚎𝚊𝚗𝚞𝚝 𝚋𝚞𝚝𝚝𝚎𝚛

 𝙳𝚊𝚒𝚛𝚢-𝚏𝚛𝚎𝚎 𝚌𝚑𝚘𝚌𝚘𝚕𝚊𝚝𝚎 𝚌𝚑𝚒𝚙𝚜 𝚊𝚗𝚍/𝚘𝚛 𝚌𝚊𝚌𝚊𝚘 𝚗𝚒𝚋𝚜

𝙲𝚘𝚖𝚋𝚒𝚗𝚎 𝚊𝚕𝚕 𝚒𝚗𝚐𝚛𝚎𝚍𝚒𝚎𝚗𝚝𝚜 𝚎𝚡𝚌𝚎𝚙𝚝 𝚌𝚑𝚘𝚌𝚘𝚕𝚊𝚝𝚎 𝚌𝚑𝚒𝚙𝚜 𝚒𝚗 𝚊 𝙽𝚞𝚝𝚛𝚒𝙱𝚞𝚕𝚕𝚎𝚝 𝚘𝚛 𝚘𝚝𝚑𝚎𝚛 𝚋𝚕𝚎𝚗𝚍𝚎𝚛 𝚊𝚗𝚍 𝚋𝚕𝚎𝚗𝚍𝚞𝚗𝚝𝚒𝚕 𝚜𝚖𝚘𝚘𝚝𝚑. 𝙿𝚘𝚞𝚛 𝚒𝚗𝚝𝚘 𝚊 𝚜𝚎𝚛𝚟𝚒𝚗𝚐 𝚋𝚘𝚠𝚕 𝚊𝚗𝚍 𝚜𝚙𝚛𝚒𝚗𝚔𝚕𝚎 𝚘𝚗 𝚌𝚑𝚘𝚌𝚘𝚕𝚊𝚝𝚎 𝚌𝚑𝚒𝚙𝚜 𝚘𝚛 𝚌𝚊𝚌𝚊𝚘 𝚗𝚒𝚋𝚜.

𝙴𝚗𝚓𝚘𝚢 𝚒𝚗 𝚏𝚛𝚘𝚗𝚝 𝚘𝚏 𝚝𝚑𝚎 𝚃𝚅 𝚠𝚒𝚝𝚑 𝚢𝚘𝚞𝚛 𝚏𝚎𝚎𝚝 𝚞𝚙!

*𝚏𝚘𝚛 𝚎𝚡𝚝𝚛𝚊 𝚜𝚞𝚙𝚙𝚘𝚛𝚝 𝚍𝚞𝚛𝚒𝚗𝚐 𝚃𝚑𝚊𝚝 𝚃𝚒𝚖𝚎 𝚘𝚏 𝚝𝚑𝚎 𝙼𝚘𝚗𝚝𝚑, 𝚢𝚘𝚞 𝚌𝚘𝚞𝚕𝚍 𝚊𝚕𝚜𝚘 𝚊𝚍𝚍 𝚊 𝚜𝚌𝚘𝚘𝚙 𝚘𝚏 𝚙𝚛𝚘𝚝𝚎𝚒𝚗 𝚙𝚘𝚠𝚍𝚎𝚛, 𝚊𝚝𝚜𝚙 𝚘𝚛 𝟸 𝚘𝚏 𝚛𝚊𝚠 𝚌𝚊𝚌𝚊𝚘 𝚙𝚘𝚠𝚍𝚎𝚛, 𝚘𝚛 𝚜𝚘𝚖𝚎 𝚌𝚑𝚘𝚙𝚙𝚎𝚍 𝚗𝚞𝚝𝚜 𝚘𝚗 𝚝𝚘𝚙!  

Diet & Lifestyle Hacks

In this installment, I will be introducing some fundamental diet and lifestyle hacks to help ensure your immune system is functioning at its best.

As I mentioned in Part 1, our bodies are masterfully-designed healing machines. Every second of every minute of every day, they are repairing damaged tissue, making new, healthy cells, regulating our hormones and blood sugar, flushing out toxins, and managing foreign and potentially harmful pathogens that find their way into our system, among many, many other functions. Simply put, our bodies are in a constant state of regulation. The only reason you are alive today is because your body has the innate ability to self-correct, and self-protect.

Too often, I have conversations with people who are terrified of the possibility that a pathogen could find its way into their body that is not supposed to be there, and they go to great (sometimes harmful) lengths to keep this from happening.* What they are forgetting is that their body was literally designed to keep them healthy. That is, IF their immune system is functioning optimally.   

This is the basis for the concept of “Germ Theory vs. Terrain Theory” (you can read more about this in my earlier post); if we take care of our bodies through healthy diet and lifestyle practices, they will naturally have a better “terrain” for fighting off infection. As the saying goes: “It is not what happens to us, but how equipped we are to manage it that matters”.  

The following are some simple but essential practices that help to keep our immune system primed at all times:

Make sure you are getting enough sleep.

In a study of 164 healthy adults, those who slept less than 6 hours per night were significantly more likely to contract a cold or flu virus that they came in contact with. This is because, during sleep, our immune system releases proteins called cytokines, which protect us against infection. When we don’t get enough sleep, infection-fighting antibodies can become reduced, compromising our immune system’s ability to respond to allergies, pathogens and vaccines alike. For this reason, other studies have even linked proper sleep to improving the efficacy of some vaccines, as well as how quickly we recover from illness.   

Eat a healthy diet. 

Consuming plenty of antioxidant-rich plant foods, healthy fats, and fermented foods helps to reduce inflammation, boost cellular function, and support the body’s detoxification pathways. This is also a great way to support gut health, as fiber and fermented foods feed those friendly microbes in our digestive tract, which in turn keep our body (and immune system) functioning optimally. By contrast, consuming an inflammatory diet (one that is high in processed foods, trans fats, and refined sugar) can congest our liver and other detoxification organs, hinder cellular function, and slow down our immune response, making it more difficult for the body to fight off infection.     

As I explained in Part 1, consuming plenty of whole foods is certainly supportive, but is sometimes not enough. So supplementing with Vitamin C, Vitamin D, zinc, and/or a high-quality multivitamin can help give you that extra “edge”.

Engage in moderate exercise.

Just 20 minutes a day of light-to-moderate exercise has been shown to boost circulation, reduce stress and inflammation, support detoxification, and strengthen antibodies. In essence, it helps your immune cells perform at their best. Remember, intense exercise is a form of stress on the body, so it’s best not to go too hard. And, as always, engaging in a form of exercise you enjoy will help to further reduce stress, and encourage consistency.   

Reduce stress.

Study after study has demonstrated a strong correlation between stress and a suppressed immune response. When we are stressed, our ability to fight off harmful pathogens is reduced. This is because prolonged or excessive production of stress hormones (such as cortisol) can increase inflammation and lower the number of lymphocytes (white blood cells) in our bodies, making us more susceptible to infection. This is where some healthy stress-management techniques (I said HEALTHY – wine and ice cream don’t count) can really go a long way, not only in supporting your immune system, but in improving overall quality of life.

Meditation, yoga, long walks in the sun, breath-work, journaling or talk therapy, prioritization, and boundary-setting are all strategies you can try out. Just like with exercise, engaging in a stress management technique you do not enjoy is only likely to add more stress, so take what you like and leave the rest!

* As I mentioned in my previous post, basic hygiene practices like hand-washing and mask-wearing can help protect us from harmful pathogens. When speak of “going to great lengths”, I am referring to excessive (even obsessive) sterilization and disinfection behaviors, or spending hundreds of dollars on extensive lists of supplements or pharmaceuticals, which really only serve to overload the liver and other organs. Of course, stricter sanitation protocols may be warranted for immunocompromised individuals.       

Kitchari (or stewed rice and dal) has been a staple of Ayurvedic medicine for thousands of years as a cleansing and healing dish.  The rice and lentils provide protein to support and nourish the body, while the soaking and cooking methods (as well as the use of warming spices like ginger and cumin) ensure that it is digestible enough to not deplete the body of Prana (life force energy). 

Kitchari is often eaten for breakfast, lunch, and dinner during an Ayurvedic cleanse, or given when a person is ill.  It is so nutritive and gentle on digestion, that it is even used as baby food in many parts of India. 

The use of grains and legumes may seem strange to those of us who have struggled with digestive issues in the past, but it is all in the spices and cooking method.  When prepared the right way, even I (whose digestive system has a sordid history with lentils) had no trouble digesting this dish. The end result should be a tiny bit soupy (like a good risotto), and not too tight or starchy. 

The following is a recipe I adapted from a more classic base, to best suit a healing or highly sensitive digestive gut:

𝚈𝚘𝚞 𝚠𝚒𝚕𝚕 𝚗𝚎𝚎𝚍:

 𝟷/𝟸 𝚌𝚞𝚙 𝚋𝚊𝚜𝚖𝚊𝚝𝚒 𝚛𝚒𝚌𝚎

 𝟷/𝟺 𝚌𝚞𝚙 𝚢𝚎𝚕𝚕𝚘𝚠 𝚜𝚙𝚕𝚒𝚝 𝚙𝚎𝚊𝚜 𝚘𝚛 𝚕𝚎𝚗𝚝𝚒𝚕𝚜 

 𝟷 𝚃𝚋𝚜𝚙 𝚐𝚑𝚎𝚎 (𝚘𝚛 𝚌𝚘𝚌𝚘𝚗𝚞𝚝 𝚘𝚒𝚕)

 𝟷 𝚃𝚋𝚜𝚙 𝚐𝚛𝚊𝚝𝚎𝚍 𝚏𝚛𝚎𝚜𝚑 𝚐𝚒𝚗𝚐𝚎𝚛

 𝟷/𝟸 𝚝𝚜𝚙 𝚏𝚎𝚗𝚗𝚎𝚕 𝚜𝚎𝚎𝚍𝚜

 𝟷/𝟸 𝚝𝚜𝚙 𝚌𝚞𝚖𝚒𝚗 𝚜𝚎𝚎𝚍𝚜

 𝟷/𝟺 𝚝𝚜𝚙 𝚋𝚕𝚊𝚌𝚔 𝚖𝚞𝚜𝚝𝚊𝚛𝚍 𝚜𝚎𝚎𝚍𝚜 

 𝟷/𝟸 𝚝𝚜𝚙 𝚐𝚛𝚘𝚞𝚗𝚍 𝚌𝚞𝚖𝚒𝚗

 𝟷/𝟸 𝚝𝚜𝚙 𝚐𝚛𝚘𝚞𝚗𝚍 𝚌𝚘𝚛𝚒𝚊𝚗𝚍𝚎𝚛 

 𝟷/𝟸 𝚝𝚜𝚙 𝚝𝚞𝚛𝚖𝚎𝚛𝚒𝚌 

 𝙳𝚊𝚜𝚑 𝚘𝚏 𝚏𝚛𝚎𝚜𝚑-𝚌𝚛𝚊𝚌𝚔𝚎𝚍 𝚋𝚕𝚊𝚌𝚔 𝚙𝚎𝚙𝚙𝚎𝚛

 𝚂𝚊𝚕𝚝 𝚝𝚘 𝚝𝚊𝚜𝚝𝚎 (𝚕𝚎𝚜𝚜 𝚒𝚏 𝚢𝚘𝚞 𝚊𝚛𝚎 𝚞𝚜𝚒𝚗𝚐 𝚜𝚊𝚕𝚝𝚎𝚍 𝚋𝚛𝚘𝚝𝚑 𝚘𝚛 𝚜𝚝𝚘𝚌𝚔)

 𝟹-𝟺 𝚌𝚞𝚙𝚜 𝚠𝚊𝚝𝚎𝚛, 𝚟𝚎𝚐𝚎𝚝𝚊𝚋𝚎 𝚜𝚝𝚘𝚌𝚔, 𝚘𝚛 𝚋𝚘𝚗𝚎 𝚋𝚛𝚘𝚝𝚑 (𝚖𝚢 𝚙𝚎𝚛𝚜𝚘𝚗𝚊𝚕 𝚏𝚊𝚟𝚘𝚞𝚛𝚒𝚝𝚎)

 𝙿𝚒𝚗𝚌𝚑 𝚘𝚏 𝚜𝚊𝚏𝚏𝚛𝚘𝚗 (𝚘𝚙𝚝𝚒𝚘𝚗𝚊𝚕)

 𝟷 𝚜𝚝𝚒𝚌𝚔 𝚔𝚘𝚖𝚋𝚞 𝚘𝚛 𝚠𝚊𝚔𝚊𝚖𝚎 (𝚘𝚙𝚝𝚒𝚘𝚗𝚊𝚕)

 𝟷 𝚌𝚛𝚘𝚠𝚗 𝚘𝚏 𝚋𝚛𝚘𝚌𝚌𝚘𝚕𝚒, 𝚌𝚑𝚘𝚙𝚙𝚎𝚍

𝙵𝚘𝚛 𝚜𝚎𝚛𝚟𝚒𝚗𝚐:

 𝟷/𝟺 𝚌𝚞𝚙 𝚌𝚑𝚘𝚙𝚙𝚎𝚍 𝚏𝚛𝚎𝚜𝚑 𝚌𝚒𝚕𝚊𝚗𝚝𝚛𝚘 

 𝙿𝚕𝚊𝚒𝚗 𝚌𝚘𝚌𝚘𝚗𝚞𝚝 𝚢𝚘𝚐𝚞𝚛𝚝 𝚘𝚛 𝙶𝚛𝚎𝚎𝚔 𝚢𝚘𝚐𝚞𝚛𝚝

𝚂𝚝𝚊𝚛𝚝 𝚋𝚢 𝚜𝚘𝚊𝚔𝚒𝚗𝚐 𝚢𝚘𝚞𝚛 𝚛𝚒𝚌𝚎 𝚊𝚗𝚍 𝚕𝚎𝚗𝚝𝚒𝚕𝚜 𝚏𝚘𝚛 𝟾 𝚑𝚘𝚞𝚛𝚜 (𝚘𝚛 𝚘𝚟𝚎𝚛𝚗𝚒𝚐𝚑𝚝). 𝙳𝚛𝚊𝚒𝚗 𝚊𝚗𝚍 𝚛𝚒𝚗𝚜𝚎 𝚟𝚎𝚛𝚢 𝚠𝚎𝚕𝚕. 

𝙷𝚎𝚊𝚝 𝚝𝚑𝚎 𝚐𝚑𝚎𝚎 𝚒𝚗 𝚊 𝚜𝚝𝚘𝚌𝚔 𝚙𝚘𝚝 𝚘𝚟𝚎𝚛 𝚖𝚎𝚍𝚒𝚞𝚖 𝚑𝚎𝚊𝚝. 𝙰𝚍𝚍 𝚢𝚘𝚞𝚛 𝚐𝚒𝚗𝚐𝚎𝚛, 𝚏𝚎𝚗𝚗𝚎𝚕 𝚜𝚎𝚎𝚍𝚜, 𝚌𝚞𝚖𝚒𝚗 𝚜𝚎𝚎𝚍𝚜, 𝚊𝚗𝚍𝚖𝚞𝚜𝚝𝚊𝚛𝚍 𝚜𝚎𝚎𝚍𝚜 𝚊𝚗𝚍 𝚜𝚊𝚞𝚝𝚎́ 𝚞𝚗𝚝𝚒𝚕 𝚏𝚛𝚊𝚐𝚛𝚊𝚗𝚝 (𝟹𝟶 𝚜𝚎𝚌𝚘𝚗𝚍𝚜 – 𝟷 𝚖𝚒𝚗𝚞𝚝𝚎). 𝙰𝚍𝚍 𝚢𝚘𝚞𝚛 𝚛𝚒𝚌𝚎, 𝚕𝚎𝚗𝚝𝚒𝚕𝚜, 𝚊𝚗𝚍𝚛𝚎𝚖𝚊𝚒𝚗𝚒𝚗𝚐 𝚜𝚙𝚒𝚌𝚎𝚜 𝚊𝚗𝚍 𝚜𝚝𝚒𝚛 𝚝𝚘 𝚌𝚘𝚊𝚝, 𝚌𝚘𝚘𝚔𝚒𝚗𝚐 𝚊𝚗𝚘𝚝𝚑𝚎𝚛 𝚖𝚒𝚗𝚞𝚝𝚎. 𝙰𝚍𝚍 𝟸 𝚌𝚞𝚙𝚜 𝚘𝚏 𝚠𝚊𝚝𝚎𝚛 𝚘𝚛 𝚜𝚝𝚘𝚌𝚔 𝚊𝚗𝚍 𝚋𝚛𝚒𝚗𝚐𝚝𝚘 𝚊 𝚜𝚒𝚖𝚖𝚎𝚛. 𝙰𝚍𝚍 𝚔𝚘𝚖𝚋𝚞 𝚊𝚗𝚍 𝚜𝚊𝚏𝚏𝚛𝚘𝚗, 𝚒𝚏 𝚞𝚜𝚒𝚗𝚐.

𝙲𝚘𝚟𝚎𝚛 𝚊𝚗𝚍 𝚜𝚒𝚖𝚖𝚎𝚛 𝚘𝚟𝚎𝚛 𝚕𝚘𝚠 𝚑𝚎𝚊𝚝 𝚏𝚘𝚛 𝟹𝟻- 𝟺𝟶 𝚖𝚒𝚗𝚞𝚝𝚎𝚜. 𝙱𝚎 𝚜𝚞𝚛𝚎 𝚝𝚘 𝚌𝚑𝚎𝚌𝚔 𝚝𝚑𝚎 𝚖𝚒𝚡𝚝𝚞𝚛𝚎 𝚙𝚎𝚛𝚒𝚘𝚍𝚒𝚌𝚊𝚕𝚕𝚢 𝚊𝚗𝚍𝚊𝚍𝚍 𝚖𝚘𝚛𝚎 𝚕𝚒𝚚𝚞𝚒𝚍 𝚊𝚜 𝚗𝚎𝚎𝚍𝚎𝚍 (𝚝𝚛𝚢 𝚗𝚘𝚝 𝚝𝚘 𝚕𝚎𝚝 𝚒𝚝 𝚐𝚎𝚝 𝚝𝚘𝚘 𝚝𝚒𝚐𝚑𝚝 𝚘𝚛 𝚍𝚛𝚢 – 𝚒𝚝 𝚜𝚑𝚘𝚞𝚕𝚍 𝚛𝚎𝚖𝚊𝚒𝚗 𝚜𝚘𝚞𝚙𝚢 ). 𝚃𝚊𝚜𝚝𝚎 𝚊𝚗𝚍 𝚊𝚍𝚓𝚞𝚜𝚝 𝚜𝚎𝚊𝚜𝚘𝚗𝚒𝚗𝚐, 𝚊𝚍𝚍𝚒𝚗𝚐 𝚖𝚘𝚛𝚎 𝚜𝚊𝚕𝚝 𝚊𝚜 𝚗𝚎𝚎𝚍𝚎𝚍.

𝚂𝚝𝚒𝚛 𝚒𝚗 𝚝𝚑𝚎 𝚋𝚛𝚘𝚌𝚌𝚘𝚕𝚒 𝚊𝚗𝚍 𝚌𝚘𝚟𝚎𝚛 𝚊𝚗𝚍 𝚌𝚘𝚘𝚔 𝚏𝚘𝚛 𝚊𝚗𝚘𝚝𝚑𝚎𝚛 𝟻 𝚖𝚒𝚗𝚞𝚝𝚎𝚜. 

𝚂𝚎𝚛𝚟𝚎 𝚠𝚊𝚛𝚖 𝚝𝚘𝚙𝚙𝚎𝚍 𝚠𝚒𝚝𝚑 𝚌𝚑𝚘𝚙𝚙𝚎𝚍 𝚌𝚒𝚕𝚊𝚗𝚝𝚛𝚘 𝚊𝚗𝚍 𝚢𝚘𝚐𝚞𝚛𝚝. 𝙸 𝚜𝚎𝚛𝚟𝚎𝚍 𝚖𝚒𝚗𝚎 𝚠𝚒𝚝𝚑 𝚊 𝚜𝚒𝚍𝚎 𝚘𝚏 𝚑𝚘𝚖𝚎𝚖𝚊𝚍𝚎 𝚔𝚊𝚕𝚎𝚌𝚑𝚒𝚙𝚜, 𝚋𝚞𝚝 𝚒𝚝 𝚒𝚜 𝚊𝚕𝚜𝚘 𝚍𝚎𝚕𝚒𝚌𝚒𝚘𝚞𝚜 𝚠𝚒𝚝𝚑 𝚊 𝚏𝚎𝚠 𝚜𝚕𝚒𝚌𝚎𝚜 𝚘𝚏 𝚏𝚛𝚎𝚜𝚑 𝚊𝚟𝚘𝚌𝚊𝚍𝚘! 

𝚂𝚎𝚛𝚟𝚎𝚜 𝟸 𝚠𝚒𝚝𝚑 𝚕𝚎𝚏𝚝𝚘𝚟𝚎𝚛𝚜.