Beef, 3.5 oz., cooked, fat trimmed of visible fat grams
Brisket, lean 15
Corned beef 19
Extra lean, round/sirloin 14
Lean, ground chuck 16
Ground beef, cooked:
Pot roast, chuck 9
Prime rib 17
Rib-eye steak 12
Round steak 7
Short ribs 18
Summer sausage 25
Tenderloin, top loin 8
Pork, fresh, cooked
Chitterlings, 3 oz 25
Italian/Polish sausage, 3 oz 23
Pork liver or kidneys, 3 oz 4
Pork ribs, 1-2 large 26
Pork roast, 3 oz lean 11
Pork steak, 3 oz lean 15
Sausage, 4 links 16
Bacon, 3 slices 10
Bacon, Canadian style, 3 slices 4
Breakfast strips, 3 13
Frankfurter, 1 13
Salami, cooked, 2 oz 11
Lamb, 3 oz chop 8
Veal, 3 oz chop 7
Poultry and Fish
Egg, whole, 1 large 5
White only, 1 large 0
Chicken, 1/2 breast, med;
Chicken fat, 1 Tbs 13
Chicken frankfurter 9
Chicken liver, 1 1
Chicken roll, 2 slices, 2 oz 4
Chicken thigh, roasted, no skin 6
Fried, batter dipped 19
Fried, flour dipped 9
Roasted, skin eaten 8
Roasted, skin removed 3
Duck, roaster, 1/4 duck:
Flesh and skin 54
Flesh, skin removed 13
Dark meat, 3 oz, cooked 11
Turkey ground, 3 oz cooked 11
Fish, fresh or plain frozen, 3 oz. cooked:
Fish sticks, frozen, 3 10
Flounder and sole 1
Salmon, fresh 9
Snapper and Ocean perch 2
Breaded and fried 10
Lobster, 3 oz cooked 1
Oysters, 6 Eastern or 2 Pacific 2
Scallops, 4 large or 10 small 1
Breaded and fried, 5 large 5
Cooked, moist heat, 5 large 1
Dairy products Milk, 1 cup
Chocolate, 2% fat 5
Cocoa, whole milk, 1 cup 9
Eggnog, 1 cup 19
Evaporated milk, skim 1
Evaporated milk, whole 19
Skim or non-fat 0
Sweetened condensed 27
Creams and creamers
Frozen dessert topping 1 Tbs 1
Half and half, 1 Tbs 2
Heavy cream, 1 Tbs 6
Imitation sour cream, 1 Tbs 3
Liquid, 1 Tbs 1
Cheese, 1 oz
American process 9
Cheddar or colby 9
Cheese food 7
Cheese spread 6
Cream cheese, 2 Tbs 10
Mozzarella, part skim 5
Neufchatel cheese, 2 Tbs 2
Parmesan, grated 2 Tbs 4
Swiss or provolone 8
Cottage cheese, 1/2 cup
Ricotta, part skim, 1/2 cup 10
1% low fat, fruited or plain 3
non fat, plain or fruited 0
Regular low fat, fruited 5
Regular low fat, plain 4
Fruits and vegetables
All fruits (except avocado) 0
All vegetables, fresh, canned or plain frozen 0
Avocado, 1 medium 30
Au Gratin from mix, 1 cup 6
Baked, plain, 1 med 0
Baked, with 1 Tbs soft margarine and 1 Tbs sour cream 14
Baked, with 2 Tbs butter 22
French fries, fried in veg oil, 30 strips 24
Hash brown, frozen, 1 cup 18
Mashed, 1 cup with milk and margarine 9
Potato chips, 30 21
Potato salad w/mayo, 1 cup 21
Scalloped, 1 cup 10
Beans, grains, and nuts Beans:
Refried beans, canned, 1 cup 3
Breads and Pastries:
Biscuit, from recipe, 1 10
Cornbread, 2 1/2 square 6
Croissant, 1 12
Danish pastry, fruit 4 1/4 13
English muffin 1
French toast, 1 slice 7
Waffle from mix, 1 10
Cereal, 1 ounce 1
Saltines or wheat, 4 2
Bread stuffing, 1 cup 26
Chow mein noodles, 1 cup 1 4
Egg noodles, 1 cup cooked 2
Nuts and seeds, 1 ounce:
Almonds, dried 15
Cashews, oil roasted 14
Mixed nuts, oil roasted 16
Peanut butter, 2 Tbs 16
Pecans or English walnuts 19
Pumpkin or squash kernels 13
Sunflower seed kernels 14
Fats and condiments Table and cooking fats:
Butter, 1 Tbs 12
Margarine, 1 Tbs
Imitation (40% fat) 13
Vegetable oil, 1 Tbs all types 14
Vegetable shortening, solid, 1 Tbs 13
Condiments and sauces:
Barbecue sauce, 1 Tbs 1
Beef bouillon, 1 cup 1
Hollandaise sauce, 1/4 cup 5
Mayonnaise, 1 Tbs 11
Mustard, 1 Tbs 0
Nacho cheese sauce, 1/4 cup 8
Peanut butter, 1 Tbs 8
Salad dressing, 1 Tbs regular, bottled 6-8
low calorie 2
Soy sauce 0
Sweet and sour sauce 0
Tartar sauce, 1 Tbs 8
White sauce, 1/4 cup 3
Snacks and desserts
Angel food, no frosting 0
Carrot cake, with frosting 29
Chocolate, no frosting 8
Pound cake, 1/16 of loaf 9
Yellow cake, no frosting 6
Cheese cake 33
Frosting, ready to eat, 1/12 of pkg 7
Brownie, 2 inch square 7
Chocolate bar, 1 ounce 10
Chocolate chip, 1 5
Graham crackers, 2 squares 2
Peanut butter, 1 5
Frozen dessert, vanilla, 1 cup:
"light" ice cream 8
10% fat ice cream 15
16% fat ice cream 24
Frozen yogurt, non-fat 0
Popsicle or juice bar 0
Chocolate cream 31
Lemon meringue 22
Popcorn, 3 cups popped air popped 1
with vegetable oil 6
microwave, butter 8
Potato chips, 30 20
Pretzel sticks, 20 0
Rice or popcorn cake, 1 0
Tortilla chips, 2 ounces 15
Fast foods Burgers
Burger King Double whopper 56
Burger King Double whopper w/cheese 63
Hardee's Big Deluxe 29
Hardee's hamburger 10
McDonald's hamburger 9
McDonald's Quarter Pounder w/cheese 28
Wendy's Big Bacon Classic 36
Wendy's hamburger 9
Wendy's single (plain) 15
French fries (small size unless indicated)
Arby's curly fries (medium) 17.7
Arby's potato cakes 12
Burger King (medium) 20
Chick-fil-A waffle fries 13.5
Arby's light roast chicken deluxe 7
Burger King BK broiler 29
Burger King chicken sandwich 43
Chick-fil-A charbroiled chicken sandwich 5
Chick-fil-A grilled'n lites 2
Chick-fil-A nuggets (8 pack) 15
KFC extra crispy thigh 25
KFC Rotisserie breast and wing w/skin 19
KFC Rotisserie quarter breast without wing or breast 6
McDonald's McChicken 29
McDonald's McGrilled Chicken classic 3
McDonald's McNuggets (9 piece) 22
Wendy's chicken filet sandwich 10
Arby's light roast beef deluxe 10
Arby's regular roast beef 18
Arby's bacon and cheddar deluxe 32
Hardee's regular roast beef 11
Arby's polar swirl 21
Burger King (medium vanilla) 7
Wendy's frosty (small) 10
Domino's cheese pizza (2 slices) 10
Hardee's hot dog (with chili) 22
Pizza Hut personal pan pizza (pepperoni) 29
Pizza Hut pizza (2 medium slices from thin and crispy) 17
Wendy's baked potato plain 0
Wendy's baked potato with chili and cheese 24
Wendy's chili 6
Burger King bagel 6
Burger King croissandwich
(with sausage, egg, and cheese) 41
Hardee's rise and shine biscuit
(with sausage and egg) 31
McDonald's apple bran muffin 0
McDonald's biscuit with sausage and egg 13
McDonald's Egg McMuffin 11
McDonald's English muffin 4
Main Dish Salads
Burger King broiled chicken salad
(w/2 Tbs light Italian) 11
McDonald's chunky chicken salad
(w/4 Tbs light vinaigrette) 7
Taco Bell taco salad 55
Wendy's grilled chicken salad
(w/fat-free French dressing) 8
Bean burrito 12
Big beef burrito supreme 25
Chicken burrito 13
Chicken burrito 13
Light 7-layer burrito 9
Light bean burrito 6
Light burrito supreme 8
Light chicken burrito 6
Light chicken burrito supreme 10
Light chicken soft taco 5
Light soft taco 5
Light soft taco supreme 5
Light taco 5
Light taco supreme 5
Mexican pizza 38
When a recipe calls for Choose these instead
Regular ground beef Extra-lean ground beef
Baking chocolate 1 oz 3 Tbs powdered cocoa plus 1 Tbs oil
Meat Juice for gravy Skim or pour off fat first
Spaghetti sauce Homemade - omit the oil
Store bought - reduced fat
Marinating meat Use wine, fruit juices or broth instead of drippings
Oil in baking Use applesauce instead for muffins, quickbreads
1 whole egg 1/2 cup egg substitute or
1 egg white plus 1 Tbs of vegetable oil or 2 egg whites
1 cup butter 1 cup soft margarine
1 cup solid vegetable shortening 3/4 cup liquid veg oil
1 cup whole milk 1 cup skim milk
1 cup heavy cream 1 cup evaporated skim milk
1 cup sour cream 1 cup non-fat plain yogurt or
1 cup non-fat cottage cheese whipped in a blender to a smooth consistency
1 oz regular cheese 1 oz low fat/non-fat cheese
8 oz cream cheese 8 oz low fat/non-fat cream cheese or half the amount you normally eat
2 slices bacon 1 Tbs imitation bacon bits or
1 oz lean ham
1 Tbs mayonnaise 1 Tbs low fat/non-fat mayonnaise or
1 Tbs plain low fat yogurt
FREQUENTLY ASKED QUESTIONS
Why do I always gain my weight back that I lose?
There is overwhelming evidence that humans have a constant weight range that they naturally maintain, and therefore, always return to. This is known as the set-point theory. It acts much in the same way that the human body returns to its own temperature level following illness.
Numerous studies have been done which support this theory. Most notably is a study in which "starved" volunteers, once given free access to food, eat ravenously until their weight returns to its normal level, and appetite and calorie intake level off to pre-diet amounts. Another study illustrates this in which normal weight volunteers are experimentally force-fed to increase weight by 2 5 percent. Once volunteers are left on their own to eat whatever they want, their weight returns to normal levels after a period of time with no attempts to control weight in either direction.
It is this set-point that explains why dieters return to pre-diet weight once they stop restricting food intake. People may have different set-points throughout their lifetime, perhaps 125 pounds in their 20's, 150 pounds in their 40's, etc. It is believed many factors contribute to determining one's set-point. Factors such as metabolism and the number of fat cells may work together to "set" a level of weight that is normal for that person.
If all this sounds a little depressing, don't despair. It is believed that set-point can be changed by exercise. Exercise acts to increase resting metabolic rate which means even when just sitting around, the body burns more calories. The best predictor of who will lose weight and keep it off is those people who make a lifelong commitment to regular exercise.
Are a person's size and weight hereditary?
As the saying goes, "the apple doesn't fall far from the tree" is somewhat accurate when it comes to body type. The tendency to be overweight runs in families, and general body build and fat distribution is to some degree a product of your genes. Research has established that heredity plays a part in human obesity. Since family members share environments as well as genes, it has been difficult to determine just how much influence heredity has on obesity. Studies done with twins and adoptees have allowed considerable progress in this area, yet it is unclear just how much is related to genetics and how much is environmental.
Don't be discouraged if one or both your parents are overweight. Although you may have more difficulty than someone else with different genes, this does not mean you cannot control your weight by diet and exercise. Lifestyle habits can make a difference for most people, no matter what their genetic legacy.
Is it true that upper body fat is more dangerous than fat on the thighs?
Yes. Research shows that a person's risk of developing heart disease and diabetes is greatly increased when fat is distributed above the waist, such as the abdomen area. Males tend to gain weight in the waist which places them at greater risk than females, who tend to gain weight below the waist. Sometimes this is called the "apple" or the "pear" referring to the shape of the body. The apple shape is not exclusively male. The hormonal changes of menopause tend to cause a shift of weight from the hips to the waist. In addition, women after the age of menopause are at increased risk of heart disease, like males.
My CFL makes me run 1.5 miles for my fitness enhancement program. I would rather walk briskly for 30-40 minutes. What should I do?
The FEP should be geared to meet the deficiency of the member. If the PRT failure was for body fat, a longer duration exercise session would be more beneficial for losing body fat. If the PRT failure was for failing the run, then the member should be running 1.5 miles or longer to build endurance. Many people who are overweight may not be able to run for a 40-minute period of time. Brisk walking (in your target heart rate range) is an aerobic exercise. A 12-minute mile is a good pace, however you should be working towards a 10-minute mile. Believe it or not, many experienced runners have started with a good walking program. Always keep in mind as you progress in your walking program, you should be covering greater distances in the same amount of time. Regardless of whether you are walking or running, the key is level of exertion. You should strive to maintain a target heart rate of 65-80 percent of your maximal heart rate during your entire aerobic exercise session.
Navy policy requires exercise for all active duty members and states that exercise sessions should consist of at least 30-40 minutes of activity, to include 20 minutes of brisk aerobic activity, a strength and flexibility component and a warm-up and cool-down period. It further states that aerobic conditioning is not limited to running, but any repetitive exercise that employs large muscle groups, is continuous in nature and elevates heart rate for a period of at least 20 minutes. Swimming, cycling, stair climbing, aerobic dance, jumping rope, brisk walking, rowing, and running in place are examples of acceptable aerobic activity.
Keep in mind that command fitness leaders have to be able to monitor their member's attendance and progress, so some structure is needed for a group of people exercising together. Certainly if runners can be monitored, then walkers can be monitored just as easily. But remember, the best way to prepare to take the 1.5 mile run on the PRT is by running. If you are exclusively walking or using a single piece of exercise equipment, you may come up short on the 1.5 mile run. Make sure you balance your physical activities to prepare you to meet body fat standards as well as perform well in the PRT.
I want to stop smoking, but I'm afraid I'll put on even more weight. What should I do?
It's true that quitting smoking is often associated with a modest increase in weight of about 4 to 6 pounds, on average. The cause of weight gain is related to factors such as return of optimal taste and smell (which makes foods taste better), which results in increased food intake. Smoking is a greater risk factor for death than being overweight, and therefore it should always be encouraged despite the small amount of weight gain that may result. Once you are accustomed to your "smoke-free" self, weight loss should resume with diet, exercise, and behavior modification.
What about liposuction? Does liposuction have a role in treating obesity or reducing body fat measurements?
By definition, liposuction is removal of fat under negative pressure, applied by means of a hollow suction tube tunneled through the subcutaneous fat by multiple small incisions.
Liposuction is not a treatment for obesity! The ideal candidate for liposuction is young and in good general health, with normal body weight and good skin tone.
While liposuction is available to active duty members at some Naval hospitals, such cosmetic-surgery is extremely restricted. In general, liposuction is limited to individuals who have localized areas of fat despite meeting height/weight standards. While liposuction may reduce waist and hip measurements somewhat, it is unlikely that a liposuction procedure would change a member's measurements from out of standards to within standards.
I've been trying to lose weight for so long and nothing seems to work. What am I doing wrong?
When what you're doing isn't working, it is time to reevaluate your weight loss strategies. First, keep a food and exercise log. Write down everything you eat after you eat it, not at the end of the day. Add up the fat and calories. Women need to be at or below 1,500 calories and 50 grams of fat; men need 1,800 calories and 60 grams of fat or less (on average) to reduce body fat. Be sure to record your beverages. Hundreds of calories can be hidden in juices, sodas, and alcohol.
Studies have shown that overweight people tend to underestimate food intake, and overestimate exercise. You may need to weigh and measure your foods as a "reality check" if you believe you are "diet-resistant."
How is your meal spacing? Make sure you eat something low in fat within three hours of getting out of bed, and eat two more meals at 3-5 hour intervals after you get up. Routinely going without food for long periods of time can trick your body into believing food is scarce, and body fat stores must be conserved. Bedtime snacks are not necessary though. We can easily handle a 12-14 hour fast when we are asleep.
Review your exercise log. How often do you consistently exercise aerobically at 4-5 days per week? Remember, exercising only 3 days a week will maintain your current fitness and body fat. You need at least 4-5 days per week to reduce body fat levels. How long are your exercise sessions? Are you on and off the track or treadmill in 15-20 minutes? If so, you are not exercising long enough. To burn body fat, you need at least 40-45 minutes of aerobic exercise that employs the large muscle groups such as the thighs and buttocks. Exercise should not leave you breathless, and a longer duration, lower intensity workout is effective at reducing body fat.
I've heard that different supplements can help you lose weight and improve muscle. Can you tell me anything about carnitine and chromium?
When it comes to nutritional supplements, there is always something new on the market being reported as the latest nutritional discovery. It is very difficult for the layperson to understand the myriad of nutrition advice available. In most cases, the nutrition claims sound scientific and reasonable, however at closer look, the research just isn't there to support these claims.
Carnitine is a compound synthesized in the body from glutamate and methionine. Carnitine (or L-carnitine) has been advertised as a "fat burner" that will improve cardiovascular function and muscle strength, and delay the onset of fatigue. Their claim is that carnitine increases fat utilization during exercise. No research supports increased use of fatty acids after carnitine ingestion, and no increase in performance has been demonstrated after its use.
Chromium is a mineral which is required for normal lipid and carbohydrate metabolism and assists insulin with carbohydrate and protein metabolism. Chromium acts as part of the glucose tolerance factor and may improve glucose tolerance in chromium-deficient patients.
Chromium is being sold in health food stores as chromium picolinate with claims that it will burn body fat while building muscle. Much of the chromium hype is based on a few flawed studies which showed chromium improved muscle mass during strength training. Many well-controlled studies have been done in this area and have shown less promising results. In addition, there is no data to support the claim that chromium picolinate improves weight loss. More research is needed. While prescription medications undergo rigorous testing before approval, nutritional supplements do not. If the nutritional claim sounds too good to be true, it probably is!
Chromium is found in brewer's yeast, oysters, liver, and potatoes, while seafood, whole grains, cheeses, chicken, meats, bran, fresh fruits and vegetables contain moderate amounts. Eating too many refined foods, such as white bread and sweets (which are low in chromium) may actually increase your need for chromium (to help process carbohydrates). A range of 50 to 200 micrograms has been designated as safe and adequate. While chromium content is difficult to measure in foods, most people get enough from the foods they eat. It is best to stick with food sources of chromium instead of a supplement. Getting too much chromium could hamper your absorption of iron and zinc. Be aware of nutritional supplements that claim quick and easy weight loss. The only thing getting smaller may be your wallet!
I am taking birth control pills. Are these preventing me from losing weight?
Probably not. Studies that have been done on women taking birth control pills show that some lose weight and some gain weight, but most stay the same. Of course, if you start eating more or exercising less, you will gain weight regardless of whether you are taking the pill. Those women who do gain weight despite watching their diet and keeping up with their exercise probably do so because of the slightly "anabolic" effect that some birth control pills can have. Although this is not to the extent seen in athletes who may take anabolic steroids to build muscle mass, one of the hormones in birth control pills may slightly increase muscle mass.
I am going through menopause. Is this preventing me from losing weight?
Humans tend to gain weight as they age. This is due to a number of factors including a changing "set point," a change in muscle mass, a change in fat distribution and often a decrease in physical activity. Menopause generally occurs around the age of 50, which is the time when all of these factors come into play. This doesn't mean, however, that you have to get fat during menopause. A well-balanced, low-fat diet combined with regular exercise will allow you to maintain normal body weight throughout your life.
I've heard a lot in the media recently about weight loss pills. Can these help me lose weight?
You are most likely referring to "Fen-Phen" which has gotten a lot of media coverage recently. While you may think this is a new drug, the truth is it has been approved in the U.S. since 1973. "Fen-Phen" is an acronym for two drugs fenfluramine and phentermine. These medications are commonly taken together, and when used with conventional diet, exercise, and behavior modification, act to decrease appetite therefore causing weight loss.
Fenfluramine acts by raising the level of serotonin (a chemical in the brain) which in essence tricks the brain into believing that the stomach is full. The drug itself does not produce weight loss, but allows it by suppressing appetite. Phentermine is an amphetamine-like drug. Side effects of fen-phen include drowsiness, dry mouth, and short-term memory loss.
FDA approval of fen-phen is limited to short-term use (defined as three months or less), although clinical trials have been done with long-term use of up to three years. Individual weight loss results vary, but patients generally lose 5-10 percent of initial body weight. To put this in perspective, a person weighing 225 pounds would drop to 214 to 202 pounds. While this may seem like a "magic bullet" for weight loss, fen-phen works only while used. Once patients discontinue the medication, weight returns to previous levels.
Dexfenfluramine is another drug that has just received FDA approval in the U.S., and has been approved for many years in other countries. FDA approval will expand the use of dexfenfluramine to long-term use. The medication is similar to fenfluramine in both its actions on the brain and weight loss results. As with fen-phen, weight gain returns once patients stop taking it.
As with all medications, dexfenfluramine is not without its risks. A serious (but rare) side effect of primary pulmonary hypertension has been reported with dexfenfluramine use. Because of this, health officials in Europe have limited dexfenfluramine use to individuals who are at least 30 percent above desirable weight (those with significant health risks due to their obesity). To summarize, currently available medications available by a doctor's prescription will produce weight loss while taken, yet have some risk involved. Unfortunately, these medications have not been successful at producing permanent weight loss.
I heard they discovered an "obese gene" in mice. Does this mean I can quit dieting?
Until recently, it was accepted that overeating was a characterologic disorder; that those who suffered from obesity simply lacked willpower. New knowledge of physiology, biochemistry, and genetics has led scientists to reexamine this accepted belief. It is no longer doubted that obesity is the consequence of both voluntary behavior and of defined and undefined metabolic factors.
Scientists have long recognized that some forms of obesity are hereditary, but the links between fat and genes remained a mystery until December 1994. That is when the obesity gene was discovered in mice. From that, a human obese gene was cloned. Found in fat cells, the obese gene makes a protein "message" that travels via the bloodstream to the brain and says "I've had enough food, stop eating." In the strain of obese mice that were studied, the protein message is mutated and the message never gets to the brain. Since the principle action of this protein is to make the animal thin, researchers have named this obese gene "leptin" from the Greek root Leptos which means thin. Grossly obese mice were given daily injections of leptin, and after one month, food intake and body weight dropped by 50 percent.
As encouraging as these results are, they don't necessarily translate to obese humans (keep in mind that while mice "feed", humans dine, celebrate, feast, etc.). Early studies done with the obese human gene suggest that the common forms of human obesity aren't due to anything as simple as a flaw in the obese gene. Obesity in humans is due to many factors, both environmental and genetic.
Because of this, researchers had to find mice (with obesity traits) that more closely resemble obesity in humans. They found a strain of mice that grow plump when their diet contains too much fat. After fattening up the mice, researchers injected them with leptin. In response to the leptin, the mice ate less high fat food and lost weight. However there is another strain of obese mice that are resistant to leptin. What this suggests is that there are probably various types of obesity in humans. Research is now focusing on the brain to determine why the message to stop eating is not getting through despite the presence of leptin in fat cells.
Much work needs to be done before considering drug therapy with leptin in humans. First researchers need to establish safety of leptin in animals. If leptin is found to be safe, there will be a problem with drug delivery. Since leptin is a protein, it would be destroyed in the digestive tract. It would therefore have to be injected, probably daily, much in the same way insulin must be injected. Although many people probably wouldn't mind daily injections to control their obesity, human testing is still years away.
While all this new science may seem like a "cure" for obesity, any potential treatments with drugs or genes must be in addition to diet and exercise. Reducing body fat with leptin while eating a high-fat diet will carry its own health risks. One interesting note, researchers found that diet and exercise help the brain respond to leptin.
Many people ask the question, "if this is a mutation in a gene, why are we seeing the increase in obesity as compared to 50 years ago?" The theory is that this is not a sudden mutation, but that it has always been there. These were our "survival genes" for times when food was scarce. Now that we are surrounded by an abundance of high-fat foods and have a sedentary lifestyle, these genes make it easier for us to gain weight and store body fat. Maintaining a healthy diet and an active lifestyle are the best defenses for preventing obesity.
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Trying To Lose Weight Can Be Tough. But... Not Losing Weight and Gaining What You Lost Back, Sucks. If you've ever felt that no matter what you do to lose weight nothing seems to work. If you've ever felt that there has got to be some kind of a system or way to lose weight...but just have not found it yet.