Paula: [00:00:00] Today we are talking about the holidays. My guest is gonna talk about three simple ways to balance food, fitness, and sleep. And she says, this is your no regret holiday game plan. She says that we need to learn how to organize and boost our energy through simple ways of enjoying favorite foods, guilt-free. And she’ll also talk about quick movement tips for busy days, which we know are ahead of us. We’ll discover how to give our bodies the rest it craves and movement through the season, which will give us, in turn, more energy, less stress, and greater peace. [00:01:00]
Kim Bailey, who will join us shortly says her mission is simple and that is to make a healthy lifestyle feel natural, doable, and fully aligned with the next chapter of our lives. Because she believes our wellness journey starts right at home where we can organize our lives through what she’s gonna share with us. And with that, I want to welcome Kim Bailey to Chatting with the Experts.
Kim: Hi Paula.
Paula: Hi Kim. Thank you so much for being a guest today and we know that you are gonna be telling us and showing us and discussing with us three simple ways or ways that we can balance and organize our lives with the food that we eat, with our fitness [00:02:00] and through sleep. Thank you so much for doing that.
Kim: Yes. Thank you, Paula, for inviting me. You know, one of the things that I wanted to talk about is getting organized for the holiday before all the chaos begins. And you know, it’s that time of year again, so excited for the holiday, the lights, you know, the music, the traditions. And yet, I mean, if we’re honest, the season can feel like a lot of pressure sometimes because there are so many things to do. Just a couple of weeks ago, I was in the store shopping and I saw Christmas decorations out.
Paula: Oh my God.
Kim: We hadn’t even made it to Halloween yet.
Paula: Mm-hmm.
Kim: And I stopped and I looked around and I thought, oh my gosh, already? So it was a reminder for me that the holiday is upon us, [00:03:00] and we really have to get ourselves prepared because we are already busy and now we’re adding all these additional things we need to do like the shopping, like the decorating, like the hosting parties and family gatherings and work gatherings and all the responsibilities we have. And so I wanna talk about giving yourself a jumpstart before the holidays actually hit.
Paula: I get it because all those things you have talked about, you know, getting food ready, the decorations, you know, just preparing mentally for family coming in. Sometimes it can feel chaotic.
Kim: Yes. Mm-hmm.
Paula: And I know some of the things you do is help us, you know, see some order within that chaos, right?
Kim: Yes, exactly right. So, as a professional home organizer, I’m dealing with [00:04:00] clients, mostly women who have accumulated a lot of things. And now we’re talking about adding more things onto their plate. And so, you know, the holidays can be full of joy and connection and a time for memories. But it can also bring a lot of sugar-filled gatherings, right? Endless events to go to, overflowing schedules and the silent pressure to just show up perfectly. And, you know, before we know it, we’re racing around instead of feeling the peace that it’s supposed to come with this holiday and be a part of this holiday.
And I really find myself, you know, a lot of times grabbing whatever food I can grab. ’cause I’m out shopping, I’m busy skipping the exercise completely ’cause I don’t have time and sleeping less, right? Because I’m busy. And then convincing myself, [00:05:00] well I’ll get back to it, you know, in January, which is when a lot of us set our New Year’s resolutions that we don’t keep for very long. So what I wanna talk about or share, is just that we start to take a look at what’s ahead of us and get ourselves prepared for it. One of my favorite sayings is get your house in order and your health on track, because your wellness journey really does start at home.
Paula: Like that. Say that again. I need to write that down.
Kim: Yes.
Paula: Get your…
Kim: wellness …
Paula: house in order.
Kim: Yeah. Get your house in order.
Paula: And your health on track?
Kim: On track. Mm-hmm.
Paula: Because our…
Kim: your wellness journey.
Paula: Our longest journey you said?
Kim: Your wellness.
Paula: Wellness.
Kim: Your wellness journey starts at home.
Paula: Love it, love it, love it.
Kim: Mm-hmm. Mm-hmm.
Paula: Okay. Okay.
Kim: Yes.
Paula: So let’s talk about the wellness journey. Let’s think about it. But before we [00:06:00] even start that, Kim, I know off camera you mentioned how you even began this journey of organizing and helping women, you know, filter through the chaos in their lives.
Kim: Mm-hmm.
Paula: Before holidays even start, and especially when the holidays start.
Kim: Yes.
Paula: Let’s talk about you quickly.
Kim: Yes. Okay. Well, as far as my health journey, I’ll just talk about the reason I even got into organizing for your health, and that is because I was faced with the possibility of a major surgery that had all kinds of risk and complications and uncertainty and you know, I realized that something had to change and that change had to do with my food, my fitness, and my sleep. And so, you know, it didn’t happen overnight, but through intentional, you know, small changes to my diet, exercise, and sleep, [00:07:00] I started to recover.
Paula: Hmm.
Kim: And I realized as I’m organizing, helping women get themselves organized, most of them wanna start with the closet because they have so many clothes and wanna be able to move quickly and find what they need. But what I realized in working with women is that a lot of times the pantry was a mess. They were on the go. Eating on the run you know, driving through fast food to, you know, get it as quickly as they could because the kitchen was a mess. And when your kitchen is chaotic, you can’t cook healthy meals. When your movement, your exercise is not consistent, that causes a whole ‘nother set of problems. And then sleep, I found that that was the biggest issue that women had was not getting enough sleep, and we don’t prioritize that often enough. And so those were the things that changed for me. When [00:08:00] that changed, my health improved drastically. So that’s why I wanna share with women. These are some things that we can do that don’t cost us any money. We can actually do this on our own and really start learning how to take care of ourselves.
Paula: That’s a good one. That’s a good one. It don’t cost us much money or any money.
Kim: Yeah.
Paula: And it’s all about taking care of ourselves.
Kim: Mm-hmm.
Paula: So let’s start with the first thing. The holidays are coming and we got so much to do.
Kim: Mm-hmm.
Paula: And as you mentioned, the kitchen may be in a mess, the pantry’s in a mess. Tell us how we can organize from that. So, you know, let’s start with the food, because a lot of the holiday is centered around food.
Kim: Yes.
Paula: So how can we be satisfied and not stuffed? Because as we talk about food, we talk about a lot of food. We talk about feeling stuffed.
Kim: Yes.
Paula: We regret this afterwards. How can we find our sweet spot?
Kim: [00:09:00] Absolutely. Well, that’s exactly where I wanna start with food because that is a big part of our holiday celebrations, right?
Paula: Mm-hmm.
Kim: And so one of the things I found that was interesting is that the research shows that holiday meals on average can be around 3000 calories. And that’s not including snacks and drinks.
Paula: Oh my God.
Kim: So the statistics show many people gain one to three pounds. And it doesn’t sound like a lot, but the problem with that is that very few people lose that after the holiday. So it’s just a reminder that, you know, things show up gradually. It’s not like, you know, a really big amount of weight for most people. But it’s hard to get it off, and most of us really wanna figure out how to get ourselves healthier. And so this is a really good place to start. So in terms of your [00:10:00] kitchen, getting that organized before all the cooking starts, it is a good idea to remove expired foods.
Paula: Hmm.
Kim: To take a look at, clean out the fridge because you’re gonna have more food going in. Those are some of the things that are helpful for people to get in order. I think one of the most important things that I’ve learned and I’ve seen with my clients is that when you’re not at a holiday meal gathering to make sure you have healthy choices at home. Because we’re going and going and going, but we are home and it is important to have those healthy snacks. You know, I usually don’t tell people what to eat. People know what’s healthy and what’s not. So, but you know, eating a protein snack before you go to a gathering, having that at home so that you’re not as hungry, you’re not famished when you get there is really important. One of the things that has been really [00:11:00] helpful is really just slowing down. You know, they say, you know, we eat pretty quickly, and so slowing down and digesting your food is really, really important.
Paula: When you say slowing down, you mean slowing down as in not rushing places, or you’re talking specifically about food?
Kim: About food. So slowing down and tasting your food.
Paula: Savoring your food.
Kim: Savoring, that’s the word. Savoring.
Paula: Alright, I like that.
Kim: Yes. So I think the point of this is really to be able to enjoy the season and still feel good in your body, right? Not feeling like, oh gosh, I blew it. You know, I shouldn’t have, you know, eaten this or that, or ate too much. And we have so many temptations. So getting your mindset straight before you go into a situation is really important. And there’s some very common suggestions that I’m sure most of us have heard, and that [00:12:00] is, you know, eat veggies first, you know, when you go to an event. Take a healthier dish when you go to an event.
Paula: That’s hard.That’s hard.
Kim: Yeah, that’s hard. It’s hard. It’s possible though. It’s possible.
Paula: Possible. Take a healthy chart when you get there. All the things that you like, again, normally won’t have this but I’m here at this event. Let me just have a
Kim: Right.
Paula: teeny bit of it.
Kim: Right. Yes. Well, a teeny bit ends up being a lot once you get a little bit of everything, and so one of the things I recommend people do and is to walk around the entire table, all the food and take a look and figure out what you’re going to get.
Paula: Hmm.
Kim: Right. And not have to get everything. And if you do wanna taste everything, ’cause I’m a taster, so I like getting a little bit of everything. I literally will get a spoonful of something and like, okay, I know I can’t eat all this macaroni and cheese, even though this is like looking so good. So yeah. So really planning what you [00:13:00] put on your plate. And having more veggies than the other stuff and eating that first. I think one of the other things that happens around food and drinks is people are consuming more alcohol. We know that. It has a ton of calories, most alcohol. So one of the things that suggested is that people get their beverages in order and not only drink alcohol, but make sure you’re drinking water and staying hydrated.
You know, hydration is really important. So getting all of those things in order are really important. The other thing that’s very helpful related to food is snacking. So, I get my snacks in order when I’m going out shopping. I have a lunch bag, I put a ice pack in there, and I have my snacks. So if I’m at the mall, I don’t have to stand in line for whatever the pizza is, whatever they [00:14:00] have there. And I am perfectly satisfied with that. And so when I do go to a gathering, I’m like, okay, I ate healthy. You know today, so this evening when I go, it’s okay. We’re not talking about perfection, right? We’re just talking about being aware, right? Of what you are taking in as you go through the holidays.
Paula: So I’m gonna stop you there.
Kim: Mm-hmm.
Paula: What I’m, and I’m not sorry. It may sound rude, but I’m not stopping you because I think if you’re boring me, not in other way because I’m just hearing, I’m seeing a pattern there. What I’m hearing from you is when it comes to the holiday where we know there’s a lot of jubilation food, excess of food, excess of things that probably we shouldn’t be eating.
Kim: Yes.
Paula: We need to start by organizing our thoughts.
Kim: Yes.
Paula: And all the planning, even our meals before we leave the house. Planning what we probably should have eaten before we leave for that gathering so that we don’t get there hungry.
Kim: Yes. [00:15:00]
Paula: Instead, we get there, you know, somewhat already full.
Kim: Mm-hmm.
Paula: Because we have organized our day or our pre-gathering eating.
Kim: Yeah. Pre-gathering eating. Yes. That’s a good way to say it. Yes.
Paula: Another thing I heard too is, and even I’ll come back to the home before the holidays, organize your kitchen and your pantry if you can.
Kim: Yes.
Paula: Look for all the expired things. Throw them away. Put away, or get rid of the things that you know are not really healthy, that you’ve just put in there. Like a whole bag of chips. That I like chips.
Kim: Mm-hmm.
Paula: And other non-healthy things. And bring out the healthier things so that
Kim: yes,
Paula: you’re not overwhelmed, in fact, with a cluttered kitchen or a cluttered pantry because you gotten rid of the things that, you know, are either not healthy or have expired and shouldn’t be there.
Kim: Right? Exactly. Yes.
Paula: Okie dokey. [00:16:00] Alright, let’s talk next about fitness.
Kim: Yes.
Paula: You know, you mentioned, these things go hand in hand. So we are eating right, organizing everything in terms of food. Now let’s talk about the body. Fitness.
Kim: Mm. Yes.
Paula: How to organize for the holidays so that we don’t end up after the holidays regretting.
Kim: Right. Yes, that’s exactly right. Thank you. So I love statistics so what I found is that physical activity drops during the season.
Paula: Mm-hmm.
Kim: That’s no surprise. Wanna take a guess at what percentage of people don’t keep up their holiday routine?
Paula: Let me take a guess.
Kim: Their exercise routine during the holiday, excuse me.
Paula: 70%?
Kim: That’s actually high. The people who admitted it, the studies show that 25% of people don’t keep up their exercise [00:17:00] routine. And so that means only one in five people maintain their normal routines. But you know, during the holidays, we have so many other things added to our schedule. We do not have to have a two-hour workout every day. That’s not what we’re talking about. Really what your body needs is the consistency, right? So we’re eating more, right? And we’re moving less. Which is not a good combination. So we’re talking about some suggestions and things that have been helpful is, you know, taking a walk after dinner. This is something that’s been suggested to us all along, not just for the holidays.
Paula: Mm-hmm.
Kim: You know, making sure we stretch in the morning and in the evening. And one of the fun things I like to do is put on music and dance, move, you know, while I’m cleaning or cooking or whatever. And so that makes it a little bit more fun. And then just short movements throughout the [00:18:00] day, you know, just getting up, stretching, moving some really helps to keep you energized, you know, so this is not like something you should feel pressured about or guilty about. This is something that you need for your body to keep your body feeling good.
Paula: Yeah. So we know that. But do we do it? How can we organize, give us some…
Kim: Yes.
Paula: How we can organize our exercise so that it’s not overwhelming because we are already feeling overwhelmed with the holidays coming?
Kim: That’s right. So one of the things that we wanna do is get our exercise gear ready.
Paula: Good point.
Kim: So that we have it, that’s, you know, your tennis shoes, your water bottle, you know, part of the hydration and what you’re going to wear. Just having that ready. And one of the things that’s [00:19:00] helpful is, I know last year I had, you know, a family gathering and, we were sitting around, you know, all stuffed. And I wanted to talk with one of my cousins I hadn’t seen for a while. And so I said let’s go take a walk. And she was like, now? And I said, yes now. And so one of my other cousins said, well, can I go? And I said, sure. So we walked. And that was really nice. The weather was nice. Sometimes if the weather’s not nice, that’s a little bit harder to do, but we went for a walk and talked and felt better after we got back. And so it’s really important to get that movement in however you do it.
Paula: You know, now that you said that, that could also be something that people can plan, you know, weather permitting, like, okay, we are going to eat, but we are gonna have a time of walking afterwards and catch up that way, you know?
Kim: Yeah. Mm-hmm.
Paula: Depending on where you live.
Kim: Mm-hmm.
Paula: I think that’s a great, that’s great. That’s [00:20:00] great. That’s great. I mean, we talk about doing it but sometimes if you don’t plan these things or build it into your plan, you know, into your routine…
Kim: mm-hmm.
Paula: Then you’re gonna fail at it. So,
Kim: yes.
Paula: You know, it’s probably good to say like okay, Thanksgiving for us here in the United States. You eat and then go for a walk. And then yes, in the late and during Christmas, for those who celebrate Christmas, you open your gifts. So if that’s one of the traditions you do, and probably build in the exercise into whatever. Because somebody was saying you can even stand in one spot and you know.
Kim: Yes.
Paula: Movement, movement. Movement.
Kim: You can, yeah. Well, we love music. So, you know, one of the things I know we did with the kids one year is we put on some music and everybody, the kids were dancing. We were like, we should be moving too. So, we had a dance party. An impromptu dance party. So I think all those things, you know, make it easier and fun. So we’re not talking about. You know, [00:21:00] hiking or anything like that. And the goal is really not for weight loss or anything like that. It’s really for digestion, right? To help your food digest better and to feel better and be energized by it.
I think you know, one of the other things as it relates to exercise is really try to maintain some type of routine. And it really requires scheduling, right? I mean, you really have to like put it in your calendar and one of the things that we’ve heard is, you know, park your car further away when you go to the mall. A lot of us are driving around and around trying to find the closest parking space when actually we need to go ahead and park.
Paula: I have to tell myself that recently, like.
Kim: Yeah.
Paula: I was driving around and say, God, help me find a park. And it’s like, no walk. You can walk.
Kim: Yes. Yes. That is what a lot of us do. And then we get mad ’cause somebody’s taking [00:22:00] too long to pull out of a space.
Paula: Yeah.
Kim: So it’s like, no, you need to just go, you know, park further away so that you can walk and get some exercise in, right? And the other thing we’ve heard too, a lot, which is, you know, some of these are just reminders that we know, but we haven’t really practiced.
Paula: Mm-hmm.
Kim: And that is to take the stairs, you know, wherever we go, when we go somewhere. So that’s really helpful as well. So, those are just some things about movement and keeping your body and your spirit in rhythm.
Paula: In rhythm. I like that. Body and spirit in rhythm. Yeah.
Kim: Mm-hmm.
Paula: Go hand in hand.
Kim: Mm-hmm.
Paula: What about now? Sleep. Rest.
Kim: Sleep.
Paula: You know how to, as you said, you mentioned there’s catch some Zs.
Kim: Yes.
Paula: This holiday Zs.
Kim: How to catch some Zs. That is another really difficult thing for people to do. Our nights are longer. We’re up later, you know, and so I wanna [00:23:00] mention as I did with the other two, what the statistics say.
Paula: Mm-hmm.
Kim: It tells us that 60% of people struggle with sleep during the holidays.
Paula: Wow.
Kim: That is amazing. 60% and you know, when we’re tired we get irritable. You know, you don’t think as clearly. So there’s a lot that’s impacted when we don’t get enough sleep. And the other really important thing that I’ve learned is the lack of sleep can really increase your craving for high calorie foods, they say by 30% the next day. And I know…
Paula: You can see me sound like, yeah, I agree.
Kim: Yes.
Paula: You wake up and you’re like, if I can just get some sugar now, gimme that buzz.
Kim: That’s exact the sugar, that’s the thing, right? That’s what we want. So that’s what our body’s craving. So I know I found myself up working late like, okay, tonight I just gotta work late. And then around midnight, I’m like, I’m [00:24:00] getting kind of hungry, you know? And I’m not looking for carrots, so I’m looking.
Paula: Don’t tell us the truth now. Yeah. So is looking for carrots at midnight?
Kim: For the chips.
Paula: For chips.
Kim: Yeah. Cookies, something, you know, so, yeah. So that’s the other issue with not getting enough sleep. There are a lot of issues, but fewer than seven hours of sleep disrupts our hunger hormones and it impacts our blood sugar. So there are a lot of reasons to make sure we get enough sleep and well a couple of ways you do that ’cause it’s tough during the holidays, is to try to keep a consistent bedtime and waking time whenever possible. Right. That is hard to do because we are out more and things are going on and we are participating in activities.
Paula: Mm-hmm.
Kim: But hopefully it’s not every night, so you can kind of resume a normal schedule.
Paula: Mm-hmm.
Kim: The [00:25:00] other big thing is limiting screen time, right? Your Facebook, your phones, your laptops, your computers.
Paula: Mm-hmm.
Kim: Because that simulation before sleep really, it disrupts your sleep.
Paula: Okay.
Kim: So that is important. I think, you know, having, a wind down ritual where you’re winding down is really important. And so the advice from the experts is that you turn off everything an hour before you’re ready to go to bed and do something like, you know, read a book you know, which rarely, I mean, I have my books on my phone, which through Audible, so you know, but I do have real books, so, you know, and to really set your bedroom up. I find that a lot of my clients have a lot of stuff in their bedrooms.
Paula: Mm-hmm.
Kim: A lot of clothes and things on the bed.
Paula: Mm-hmm.
Kim: Right? There’s clothes on the bed, there’s books, whatever you were doing, papers on the bed really to get that clear and to make [00:26:00] sure that , your bedding is comfortable. The lighting is dark, you know, I mean, the lighting should not be showing through. And keeping you awake. So turning off the lights. Sometimes when people are trying to get through the holidays and they’re not having enough sleep, they might have to take a nap. And, you know, the recommendation is no longer than 20 minutes.
Paula: Wait, wait, wait, wait.
Kim: Before a nap? Mm-hmm.
Paula: Don’t have, during the day, your nap shouldn’t be more than 20 minutes?
Kim: Yes. If you take a nap.
Paula: Okay. I love my long naps.
Kim: A short nap. Mm-hmm.
Paula: Okay.
Kim: Mm-hmm.
Paula: Alright.
Kim: So yeah, because once you go past that, then you’re gonna disrupt your sleep for the evening.
Paula: Okay.
Kim: Right. So yeah, your body does so much.
Mm-hmm.
Paula: Go ahead.
Kim: Your body does so much repair work, rejuvenation when you get sleep. And so, it’s rare in just my conversations with my clients that they are getting. You know, seven to [00:27:00] eight hours of sleep. It’s more like five or six because there’s so many responsibilities. Some of us just have sleep issues. Menopause is a big part of this as well.
Paula: Mm-hmm.
Kim: Which I’m glad we’re starting to have conversations about that because it definitely impacts us.
Paula: It does.
Kim: Mm-hmm.
Paula: It does. So, wow. You have brought us through three things that we can do well, three ways that we can organize ourselves during this upcoming holiday period so that we don’t feel the chaos is overwhelming , and you talk to us and how we can, in terms of food started your pantry and your kitchen clear out all the unnecessary things, expired things and unhealthy things.
Kim: Mm-hmm.
Paula: And, you know, if you’re going out shopping or whatever you’re going out to do for the holidays, even organize a snack or your snacks. So that you get to, you know, your [00:28:00] gathering, if you’re going for a party, you don’t get there hungry. And also if it’s not a party. Even if you’re going to the mall, you’re not tempted by those beautiful, lovely, you know, scents that walk through the mall.
Kim: Yes.
Paula: Those pretzels that smell so good.
Kim: Oh yeah.
Paula: And other things that smell too good for us.
Kim: Mm-hmm.
Paula: So that’s one way. Fitness, park far so you can walk…
Kim: yes
Paula: to your mall, to wherever it is. And even if it’s 20 minutes after a family gathering or, you know, plan on going for a walk after you’ve eaten. So eat and walk to burn off those calories. And I’m just trying to recount what you said because I need to incorporate them into my life. And then the sleep, we know it’s a busy time, so declutter your bed.
Kim: Yes.
Paula: If you have to nap, make it no longer than 20 minutes. It doesn’t [00:29:00] disrupt your sleep cycle. And probably put a timer to count down to your bedtime. And, have little or no, you know, like light shining through, like put on what do they call it? You can have these blackout curtains in your,
Kim: yes. Mm-hmm.
Paula: Yeah.
Kim: Mm-hmm. Yes.
Paula: Those are some good tips. Anything else that I’ve left out that you think would be relevant for those who have joined us or those listening afterwards?
Kim: Yeah, just that, you know, your schedules are gonna fill up fast. We know that your emotions are running high. There’s so many expectations, and really plan ahead to support yourself, right?
Paula: Mm-hmm.
Kim: And make sure that you’re not one of those many people who get to January and say, oh my gosh, I gotta, you know, set my, you know, my New Year’s goals and the number one goal is to lose weight or to get healthy.
Paula: Mm-hmm.
Kim: So you can get a [00:30:00] jumpstart on that by getting yourself organized for the holidays. We know it’s coming, right? And we know we’re gonna be busy. I think one of the other things is that people schedules get overloaded and saying yes to everything might not be the healthiest thing you can do.
Paula: Mm-hmm.
Kim: And I had so many events to attend last year. My group of girlfriends, we decided, you know what? We can’t get together in December. Let’s do New Year’s. And it was so much fun. So we celebrated in the new year, I think the second week of January we celebrated.
Paula: Wow.
Kim: And that was a really nice thing.
Paula: So how can people follow you online or engage with you online if they are not already in the audience? Because this is a global show.
Kim: Mm-hmm. Yes. Well, I have my LinkedIn profile, which is Kim Bailey, MBA, M for Mary, B for boy, A for Apple. And then I [00:31:00] also have a Facebook group and you can find me there and also my website is hellowellnessorganizing.com. And part of being in good health and having a good life and getting ready for the next chapter is getting yourself organized so that you can move freely, so that you can have the clarity you need and have a space that really supports your health.
Paula: And to that I say amen. And for those of you who are listening in to this show or doing it on YouTube, I know you have been totally blessed by what you heard Kim share with us in terms of organizing for the up coming holidays. If you’d like to be a guest on this show, reach out to me on my website, which is chattingwiththeexperts.com. I’m on LinkedIn as Paula [00:32:00] Okonneh I’m also on Instagram. My handle this at chat_experts_podcast. And I’m on Facebook as Paula Okonneh. And I have my Facebook business page, which is Chatting with the Experts. And last but not least, please subscribe to our YouTube channel, which is Chatting with the Experts.com, because if you visit there, you’ll find so much that you can learn from these amazing women and the few men that grace my show every Wednesday at [1:00] PM Eastern, and now Kim, we’ll open up the floor to all those who joined us so that they can in turn have an opportunity to speak with you one-on-one and interact with the other people who have joined because what you have shared is something that we all need to put into consideration, especially at this time of the year. So thank you so much.
Kim: Thank you, [00:33:00] Paula.
Paula: You are welcome, and now we open up the floor for those who have joined us. Thank you.