What does eating well mean to you? It could be: Keeping your blood test results in check Eating adequate serves of food from each of the food groups ...
What does eating well mean to you? It could be: Keeping your blood test results in check Eating adequate serves of food from each of the food groups ...
A growing number of my clients have recently been showing interest in adopting some variation of a plant-based style of eating or have become really ...
A growing number of my clients have recently been showing interest in adopting some variation of a plant-based style of eating or have become really ...
As a dietitian, one of the first things I need to establish when I start working with someone new is what they are hoping to achieve by coming into ...
As a dietitian, one of the first things I need to establish when I start working with someone new is what they are hoping to achieve by coming into ...
We are excited to welcome our new dietitian Stephanie to the team at BJC Health! She will be working at both our Parramatta and Chatswood clinics and ...
We are excited to welcome our new dietitian Stephanie to the team at BJC Health! She will be working at both our Parramatta and Chatswood clinics and ...
With Good Friday fast approaching, I'd like to share with you one of my favourite and speedy fish recipes. Some people find cooking fish daunting, so ...
With Good Friday fast approaching, I'd like to share with you one of my favourite and speedy fish recipes. Some people find cooking fish daunting, so ...
Did you know that one of the best tasting and nutritious wild meats in the world is our very own kangaroo? It's not just for pets, kangaroo meat is ...
Did you know that one of the best tasting and nutritious wild meats in the world is our very own kangaroo? It's not just for pets, kangaroo meat is ...
Now that the weather is warming up (well in NSW anyway), I'm starting to see mangoes in the shops. So, if you're looking for a cooking activity for ...
Now that the weather is warming up (well in NSW anyway), I'm starting to see mangoes in the shops. So, if you're looking for a cooking activity for ...
On Saturday the 29th of October, BJC JAM was run at UTS and it was a great day! Doctors, physiotherapists and exercise physiologists came together to ...
On Saturday the 29th of October, BJC JAM was run at UTS and it was a great day! Doctors, physiotherapists and exercise physiologists came together to ...
I see clients every week from all walks of life, working in many different jobs and with different work hours. I have clients who are male, female, ...
I see clients every week from all walks of life, working in many different jobs and with different work hours. I have clients who are male, female, ...
In the last month I have been given two wonderful opportunities to talk about osteoporosis - the most common disease of the bone. I was asked to be ...
In the last month I have been given two wonderful opportunities to talk about osteoporosis - the most common disease of the bone. I was asked to be ...
It is always great when leading research happens in your own country and Australia has been at the forefront of research in the area of IBS and the ...
It is always great when leading research happens in your own country and Australia has been at the forefront of research in the area of IBS and the ...
One of our clients reminded me last week of the tricky business of following the low FODMAP diet at conferences. She had gone away for a few days on ...
One of our clients reminded me last week of the tricky business of following the low FODMAP diet at conferences. She had gone away for a few days on ...
As someone who has suffered from IBS for the past 20 years, in my early days I was disappointed when I was told that there was not much that could be ...
As someone who has suffered from IBS for the past 20 years, in my early days I was disappointed when I was told that there was not much that could be ...
The first round of the online BJC 12 week FODMAP Challenge went really well, and we are going to start a new round on the 14th July! I am excited to ...
The first round of the online BJC 12 week FODMAP Challenge went really well, and we are going to start a new round on the 14th July! I am excited to ...
We are now in the midst of Winter, the time of year when vitamin D deficiencies are most likely to be at their highest. People with Fibromyalgia are ...
We are now in the midst of Winter, the time of year when vitamin D deficiencies are most likely to be at their highest. People with Fibromyalgia are ...
A common sentence I have noticed I say to clients is ‘now I am not trying to make you become vegetarian, but…’ Why am I saying this to clients? Does ...
A common sentence I have noticed I say to clients is ‘now I am not trying to make you become vegetarian, but…’ Why am I saying this to clients? Does ...
One question I am often asked is about management of arthritis with food, and just how much nutrition can play a role in disease management. I would ...
One question I am often asked is about management of arthritis with food, and just how much nutrition can play a role in disease management. I would ...
One to the most common things I see in the clinic is people cutting dairy from their diets due to it’s purported inflammatory effects. However, does ...
One to the most common things I see in the clinic is people cutting dairy from their diets due to it’s purported inflammatory effects. However, does ...
It's that time of year again - footy season is in full swing. A place where pies, hot dogs and chips are the order of the day. And if you're heading ...
It's that time of year again - footy season is in full swing. A place where pies, hot dogs and chips are the order of the day. And if you're heading ...
Since the release of our book ‘Anti-Inflammatory Eating’, we have been absolutely overwhelmed by the lovely feedback we have received. It is just so ...
Since the release of our book ‘Anti-Inflammatory Eating’, we have been absolutely overwhelmed by the lovely feedback we have received. It is just so ...
For the people participating in our 12 Week FODMAP Challenge, most have started the challenges over the weekend, or are about to start them now. We ...
For the people participating in our 12 Week FODMAP Challenge, most have started the challenges over the weekend, or are about to start them now. We ...
Easter is right around the corner, and for some of us, that means chocolate and hot cross buns. So what strategies can you use to help ensure you're ...
Easter is right around the corner, and for some of us, that means chocolate and hot cross buns. So what strategies can you use to help ensure you're ...
March is Nuts for Life’s #nuts30days30ways month, so we thought we’d jump on board and talk about which nuts are high and which are low FODMAP, and ...
March is Nuts for Life’s #nuts30days30ways month, so we thought we’d jump on board and talk about which nuts are high and which are low FODMAP, and ...
You may have heard by now that we are getting ready to launch an online program for managing your IBS, if not, check it out here. Below, you’ll find ...
You may have heard by now that we are getting ready to launch an online program for managing your IBS, if not, check it out here. Below, you’ll find ...
I’ve been writing about FODMAPs and gut health for some time now, and I know many of you have downloaded the Introduction to FODMAPs handout from our ...
I’ve been writing about FODMAPs and gut health for some time now, and I know many of you have downloaded the Introduction to FODMAPs handout from our ...
When working with clients with IBS, one of the things that often needs to be reminded is to check the label for inulin, particularly in yoghurt and ...
When working with clients with IBS, one of the things that often needs to be reminded is to check the label for inulin, particularly in yoghurt and ...
There’s nothing quite like finishing you day with a run as the sun is starting to set. But for some, when following a low FODMAP diet, running is the ...
There’s nothing quite like finishing you day with a run as the sun is starting to set. But for some, when following a low FODMAP diet, running is the ...
In a recent episode of Catalyst on the ABC, gluten free and low FODMAP diets were the topic of the week. In this documentary they interviewed leading ...
In a recent episode of Catalyst on the ABC, gluten free and low FODMAP diets were the topic of the week. In this documentary they interviewed leading ...
Yes it’s that time of year again! Cue the Christmas carols, the insane rush in all the shopping centres and the seemingly endless amount of Christmas ...
Yes it’s that time of year again! Cue the Christmas carols, the insane rush in all the shopping centres and the seemingly endless amount of Christmas ...
A little while back, we spoke about what exactly a dietitian does. This week, I wanted to talk a little more about what we, as BJC dietitians can do ...
A little while back, we spoke about what exactly a dietitian does. This week, I wanted to talk a little more about what we, as BJC dietitians can do ...
When following the low FODMAP diet, both garlic and onion need to be eliminated from the diet, and for many people, they find they are sensitive to ...
When following the low FODMAP diet, both garlic and onion need to be eliminated from the diet, and for many people, they find they are sensitive to ...
That time of the day when you’re already rushing to get out the door, and now you’re on a low FODMAP diet, you need to think about what you can have ...
That time of the day when you’re already rushing to get out the door, and now you’re on a low FODMAP diet, you need to think about what you can have ...
Do a simple Google search for arthritis and diet, and you will find a plethora of articles, some suggesting that there is no particular foods which ...
Do a simple Google search for arthritis and diet, and you will find a plethora of articles, some suggesting that there is no particular foods which ...
Say you’re under the pump at work, or maybe life at home is proving a bit stressful lately. The last thing you need is something else to worry about. ...
Say you’re under the pump at work, or maybe life at home is proving a bit stressful lately. The last thing you need is something else to worry about. ...
Coeliac disease is a chronic condition that can be easily managed by avoiding gluten containing products. By cutting them out of your diet, you allow ...
Coeliac disease is a chronic condition that can be easily managed by avoiding gluten containing products. By cutting them out of your diet, you allow ...
So, you’ve made it through the elimination phase of the low FODMAP diet. You’re feeling fantastic. Now it’s time to start the challenges, so you can ...
So, you’ve made it through the elimination phase of the low FODMAP diet. You’re feeling fantastic. Now it’s time to start the challenges, so you can ...
Abnormal blood glucose levels are a common finding in a variety of conditions, including diabetes, PCOS and insulin resistance. Though there are now ...
Abnormal blood glucose levels are a common finding in a variety of conditions, including diabetes, PCOS and insulin resistance. Though there are now ...
Avoiding gluten has become an increasing trend in society. Some people self-diagnose gluten intolerance when they may actually have a sensitivity to ...
Avoiding gluten has become an increasing trend in society. Some people self-diagnose gluten intolerance when they may actually have a sensitivity to ...
Irritable bowel syndrome (IBS) affects a wide portion of the population, and can be a debilitating condition. It is caused by a variety of factors. ...
Irritable bowel syndrome (IBS) affects a wide portion of the population, and can be a debilitating condition. It is caused by a variety of factors. ...
Chances are if you need to follow a low FODMAP diet, one of your questions will be ‘what can I snack on?’ It is a bit of a minefield out there, as so ...
Chances are if you need to follow a low FODMAP diet, one of your questions will be ‘what can I snack on?’ It is a bit of a minefield out there, as so ...
Have you always been underweight for your age and height? Has your GP advised you to gain weight? Are you unhappy with your appearance, but are not ...
Have you always been underweight for your age and height? Has your GP advised you to gain weight? Are you unhappy with your appearance, but are not ...
Happy new year everyone! It is that time of year when we are finalizing plans of things we would like to achieve for the year ahead. As such, Monica ...
Happy new year everyone! It is that time of year when we are finalizing plans of things we would like to achieve for the year ahead. As such, Monica ...
I have just been looking back over my blog posts for the year, and for me, there are 4 key themes of things that I have learnt this year: 1. Grains ...
I have just been looking back over my blog posts for the year, and for me, there are 4 key themes of things that I have learnt this year: 1. Grains ...
A new meta-analysis was recently published in the journal ‘Clinical Nutrition’, with findings indicating that inclusion of prebiotics are associated ...
A new meta-analysis was recently published in the journal ‘Clinical Nutrition’, with findings indicating that inclusion of prebiotics are associated ...
Four of my delightful colleagues are heading off this week on an adventure on the trails of Hong Kong. 100km of trails to be exact! One of the many ...
Four of my delightful colleagues are heading off this week on an adventure on the trails of Hong Kong. 100km of trails to be exact! One of the many ...
Have you ever felt like you couldn’t achieve something? Felt like the task was so insurmountable that there was no way you could achieve it? I have ...
Have you ever felt like you couldn’t achieve something? Felt like the task was so insurmountable that there was no way you could achieve it? I have ...
One of the most common things I get asked for from a recipe perspective is ideas for cooking fish. As more and more of the clients I see are looking ...
One of the most common things I get asked for from a recipe perspective is ideas for cooking fish. As more and more of the clients I see are looking ...
I feel like every time I log into any of my social media accounts at the moment there is someone posting about the fact that they are in the finals, ...
I feel like every time I log into any of my social media accounts at the moment there is someone posting about the fact that they are in the finals, ...
Thanks to free digital photos for the picture Research shows that most Australians are not getting enough vegetables in on a daily basis. Why is it ...
Thanks to free digital photos for the picture Research shows that most Australians are not getting enough vegetables in on a daily basis. Why is it ...
Barley, often seen as pearl barley is one of my favourite grains to recommend to people to include as part of a healthy diet. Why? Here are my top 5 ...
Barley, often seen as pearl barley is one of my favourite grains to recommend to people to include as part of a healthy diet. Why? Here are my top 5 ...
Weight discrimination. So often I hear stories of clients being discriminated on because of their weight. Feeling self conscious, like things are out ...
Weight discrimination. So often I hear stories of clients being discriminated on because of their weight. Feeling self conscious, like things are out ...
Sometimes, it is easy for us to allow ourselves to get too hungry, or eat until we are over full. Over time, if this happens regularly, it can become ...
Sometimes, it is easy for us to allow ourselves to get too hungry, or eat until we are over full. Over time, if this happens regularly, it can become ...
It's been an exciting few months for sports fans, with the World Cup, Tour de France, and now the Commonwealth Games have started! I don't think it ...
It's been an exciting few months for sports fans, with the World Cup, Tour de France, and now the Commonwealth Games have started! I don't think it ...
Well it has certainly been an interesting tour so far, with many of the big names out of the race, including last years winner! Australia now has a ...
Well it has certainly been an interesting tour so far, with many of the big names out of the race, including last years winner! Australia now has a ...
World cup is nearly over, and we have our finalists: Germany and Argentina. I think there will be a few early risers on Monday morning! To keep with ...
World cup is nearly over, and we have our finalists: Germany and Argentina. I think there will be a few early risers on Monday morning! To keep with ...
Over the long weekend I was very lucky to head back to the area I grew up in and spend time with my grandparents on their farm. Some of the fondest ...
Over the long weekend I was very lucky to head back to the area I grew up in and spend time with my grandparents on their farm. Some of the fondest ...
This week is Exercise Right Week, the first week celebrating the expertise Exercise Physiologists bring to the world of physical activity. Many of us ...
This week is Exercise Right Week, the first week celebrating the expertise Exercise Physiologists bring to the world of physical activity. Many of us ...
Today is 'Food Revolution Day', a day to help raise awareness of how food impacts our health and happiness. Rates of lifestyle related disease, such ...
Today is 'Food Revolution Day', a day to help raise awareness of how food impacts our health and happiness. Rates of lifestyle related disease, such ...
Thanks to free digital photos for the picture The supplement industry is booming, with more people than ever before popping a pill each day promising ...
Thanks to free digital photos for the picture The supplement industry is booming, with more people than ever before popping a pill each day promising ...
A few weeks back I wrote a post all about how I was planning on running my first marathon, and I promised a post race assessment, so here it is! Well ...
A few weeks back I wrote a post all about how I was planning on running my first marathon, and I promised a post race assessment, so here it is! Well ...
Last week a client told me they were not looking forward to a family members wedding they were attending on the weekend. I was shocked! Not looking ...
Last week a client told me they were not looking forward to a family members wedding they were attending on the weekend. I was shocked! Not looking ...
As we know, being overweight can increase our risk of a variety of conditions. Emerging evidence shows that obesity seems to affect several features ...
As we know, being overweight can increase our risk of a variety of conditions. Emerging evidence shows that obesity seems to affect several features ...
The Winter Olympics officially start today in Sochi, Russia, so I thought a good time to talk nutrition for snow sports. Any of you who know me well ...
The Winter Olympics officially start today in Sochi, Russia, so I thought a good time to talk nutrition for snow sports. Any of you who know me well ...
It is Chinese New Year, so I am sure that many of you will be indulging in some yum cha. Especially in our Chatswood clinic, I see quite a few people ...
It is Chinese New Year, so I am sure that many of you will be indulging in some yum cha. Especially in our Chatswood clinic, I see quite a few people ...
Historically, it has been thought that caffeine consumption resulted in a diuretic effect, and thus could not be contributed to hydration status. I ...
Historically, it has been thought that caffeine consumption resulted in a diuretic effect, and thus could not be contributed to hydration status. I ...
With the hot weather recently, I thought it timely to talk about ways of keeping your body cool to help you beat the heat. If core temperature goes ...
With the hot weather recently, I thought it timely to talk about ways of keeping your body cool to help you beat the heat. If core temperature goes ...
I was in the car yesterday, and the announcer was talking about new years resolutions and how he thought that January would be a quiet time for bars ...
I was in the car yesterday, and the announcer was talking about new years resolutions and how he thought that January would be a quiet time for bars ...
As each year comes to a close, we often start to make new years resolutions about how we are going to make next year so much better. Here are my top ...
As each year comes to a close, we often start to make new years resolutions about how we are going to make next year so much better. Here are my top ...
Christmas is a time where many of us struggle to maintain weight, let alone lose weight! Here are 5 Christmas swaps to help you lose weight, so you ...
Christmas is a time where many of us struggle to maintain weight, let alone lose weight! Here are 5 Christmas swaps to help you lose weight, so you ...
The human gut has an estimated surface area of a tennis court, and we have more than 100 trillion different bacteria living there. These can be split ...
The human gut has an estimated surface area of a tennis court, and we have more than 100 trillion different bacteria living there. These can be split ...
Sodium is an electrolyte that our body needs in order to survive, due to its role in regulating blood pressure and fluid balance. However, too much ...
Sodium is an electrolyte that our body needs in order to survive, due to its role in regulating blood pressure and fluid balance. However, too much ...
Whilst keeping to a healthy weight has long been known to help reduce osteoarthritic pain, osteoarthritis (OA) has long been the ‘left out’ one when ...
Whilst keeping to a healthy weight has long been known to help reduce osteoarthritic pain, osteoarthritis (OA) has long been the ‘left out’ one when ...
I’ve spoken on this blog before about why you need to fuel up for a long run, but never really discussed WHY it is so important. To get us started, I ...
I’ve spoken on this blog before about why you need to fuel up for a long run, but never really discussed WHY it is so important. To get us started, I ...
A couple of weeks ago I wrote a post about the effect sleep has on our appetite hormones, and how lack of sleep can increase risk of weight increase. ...
A couple of weeks ago I wrote a post about the effect sleep has on our appetite hormones, and how lack of sleep can increase risk of weight increase. ...
Thanks to freedigitalphotos.net for the picture Can sleep really affect my weight? In a word, yes. It all comes down to the amount of sleep, and some ...
Thanks to freedigitalphotos.net for the picture Can sleep really affect my weight? In a word, yes. It all comes down to the amount of sleep, and some ...
This week we had a professional photographer come to the clinic to take new pictures for the website, and as you can expect, we all ‘suited up’ so to ...
This week we had a professional photographer come to the clinic to take new pictures for the website, and as you can expect, we all ‘suited up’ so to ...
‘I want to get big’. A statement many a dietitian has heard. And yes, some athletes, and people do need to gain muscle mass. But how much weight gain ...
‘I want to get big’. A statement many a dietitian has heard. And yes, some athletes, and people do need to gain muscle mass. But how much weight gain ...
‘ Play the way you train ’, a mantra many an athlete has heard before. I first saw this video a couple of years ago, and was then shown it again when ...
‘ Play the way you train ’, a mantra many an athlete has heard before. I first saw this video a couple of years ago, and was then shown it again when ...
Thanks to Free Digital Photos for the picture I was recently asked ‘what are the superfoods for runners?’ The short answer for this is to ensure the ...
Thanks to Free Digital Photos for the picture I was recently asked ‘what are the superfoods for runners?’ The short answer for this is to ensure the ...
You may have read my post a couple of weeks ago about blood pressure and use of nitrates, specifically beetroot juice. You can find it here in case ...
You may have read my post a couple of weeks ago about blood pressure and use of nitrates, specifically beetroot juice. You can find it here in case ...
After multivitamins and fish oil, I think this is probably the most common supplement I see that my clients are taking. Most of them either swear by ...
After multivitamins and fish oil, I think this is probably the most common supplement I see that my clients are taking. Most of them either swear by ...
According the Australian Bureau of Statistics approximately 1 in 10 Australians suffers from elevated blood pressure. New research has shown that 1 ...
According the Australian Bureau of Statistics approximately 1 in 10 Australians suffers from elevated blood pressure. New research has shown that 1 ...
Often we are hearing in the media that we should be on ‘high protein, low carbohydrate’ diets, and whilst we have learnt before about the importance ...
Often we are hearing in the media that we should be on ‘high protein, low carbohydrate’ diets, and whilst we have learnt before about the importance ...
If you do a Google search for fish oil, it is clear the business for fish oil supplementation is booming. At times, it almost feels as though ‘take a ...
If you do a Google search for fish oil, it is clear the business for fish oil supplementation is booming. At times, it almost feels as though ‘take a ...
A question that comes up almost daily in my practice is clients complaining of feeling bloated, sick, constipated, diarrhoea, cramping, wind, pain, ...
A question that comes up almost daily in my practice is clients complaining of feeling bloated, sick, constipated, diarrhoea, cramping, wind, pain, ...
This is a variation on the chilli con carne classic I like with its good balance of veggies and protein. Ingredients: 300g Lean beef mince 1 can red ...
This is a variation on the chilli con carne classic I like with its good balance of veggies and protein. Ingredients: 300g Lean beef mince 1 can red ...
One of my favourite clients happens to be a lady who suffers from multiple food chemical intolerances. I saw her recently, and we were discussing her ...
One of my favourite clients happens to be a lady who suffers from multiple food chemical intolerances. I saw her recently, and we were discussing her ...
Thanks to free digital photos for the picture If your Sports Dietitian says this to you, I can be almost certain that they are not talking about the ...
Thanks to free digital photos for the picture If your Sports Dietitian says this to you, I can be almost certain that they are not talking about the ...
I was recently asked the following question by one of my lovely clients: Is cider better than beer? What are the pros and cons of cider vs beer, and ...
I was recently asked the following question by one of my lovely clients: Is cider better than beer? What are the pros and cons of cider vs beer, and ...
Add this spicy bean dish to your diet! Ingredients: 1 can red kidney beans ½ punnet cherry tomatoes, chopped ½ zucchini 2 mushrooms 1 clove garlic ½ ...
Add this spicy bean dish to your diet! Ingredients: 1 can red kidney beans ½ punnet cherry tomatoes, chopped ½ zucchini 2 mushrooms 1 clove garlic ½ ...
A simply, healthy and anti-inflammatory breakfast is Quinoa Porridge. Ingredients: ½ cup quinoa cooked and cooled 2 spoons natural yoghurt- low fat ...
A simply, healthy and anti-inflammatory breakfast is Quinoa Porridge. Ingredients: ½ cup quinoa cooked and cooled 2 spoons natural yoghurt- low fat ...
Ingredients: 1 bunch kale, washed and chopped into medium size pieces. 1 clove garlic 1/2 cup water Cracked pepper to taste Olive oil Method: Add oil ...
Ingredients: 1 bunch kale, washed and chopped into medium size pieces. 1 clove garlic 1/2 cup water Cracked pepper to taste Olive oil Method: Add oil ...
1 Salmon fillet, sliced I half long ways Peanut oil, approximately 1tbspn in total Fresh basil, 6 leaves, torn Freshly grated ginger, 1tsp 1 Spring ...
1 Salmon fillet, sliced I half long ways Peanut oil, approximately 1tbspn in total Fresh basil, 6 leaves, torn Freshly grated ginger, 1tsp 1 Spring ...
I’ve been asked the question ‘how does fat convert into fuel on long slow runs?’ Here is my explanation, trying to make it as simple as possible to ...
I’ve been asked the question ‘how does fat convert into fuel on long slow runs?’ Here is my explanation, trying to make it as simple as possible to ...
Some of you may be asking “Why Skype?” Here are a few key reasons why I believe this type of consult can be so effective when working with clients. ...
Some of you may be asking “Why Skype?” Here are a few key reasons why I believe this type of consult can be so effective when working with clients. ...
This is such a loaded, broad question, and unfortunately cannot be answered with a simple yes or no answer. People regularly tell me that they have ...
This is such a loaded, broad question, and unfortunately cannot be answered with a simple yes or no answer. People regularly tell me that they have ...
A recent study published in the American Journal of Clinical Nutrition has found that people who chew their food more are more likely to have lower ...
A recent study published in the American Journal of Clinical Nutrition has found that people who chew their food more are more likely to have lower ...
1. Avoid arriving at an event hungry Before you get to the party make time for a quick snack, such as a piece of fruit, a small handful of nuts, or a ...
1. Avoid arriving at an event hungry Before you get to the party make time for a quick snack, such as a piece of fruit, a small handful of nuts, or a ...
I recently had a conversation with one of our Rheumatologists, Herman Lau, about which oil would be the best to cook with. So, I decided to turn it ...
I recently had a conversation with one of our Rheumatologists, Herman Lau, about which oil would be the best to cook with. So, I decided to turn it ...
By Chloe McLeod Inclusion of dietary supplements can be a fantastic way to help you get the extra nutrition you need. We can help you work out where ...
By Chloe McLeod Inclusion of dietary supplements can be a fantastic way to help you get the extra nutrition you need. We can help you work out where ...
By Chloe McLeod An exciting research paper was released recently which I must share with you all. One of our lovely rheumatologists/bloggers should ...
By Chloe McLeod An exciting research paper was released recently which I must share with you all. One of our lovely rheumatologists/bloggers should ...
BJC Diet and Nutrition
Join Our Diet Community Subscribe to stay in the know
