Latest / SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions / 3 requirements when cooking for weight loss

Transcript

3 requirements when cooking for weight loss · SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions

0:00
Music.
0:40
When talking to new clients, specifically ones who have done fad diets in the
0:44
past, one of the main worries they have is about cooking or,
0:49
quote, how do I have to eat?
0:52
In our program, we teach our ladies how to make their normal foods fit,
0:56
but some ladies do want to learn how to cook better for their overall health and weight loss.
1:02
Cooking for weight loss does not have to look like hours upon hours spent meal
1:06
prepping or using random ingredients you have never heard of.
1:10
It can be done by making just a few simple switches and having some tools in
1:15
your toolbox that help it all seem easier.
1:18
Today, I'm sharing my top three ways to cook for weight loss. Let's dive in.
1:24
All right, y'all. So I'm excited about this one. This is where I geek out a little bit.
1:29
I do not know if you follow us on social or even just listening to our interviews
1:35
on the podcast from current clients,
1:37
but one of the things that I am really, you know, known for and loved for inside
1:43
the program is the recipes, okay?
1:46
And so I like to take, now, you know, if you've been listening for a while,
1:49
you know, I'm from Mississippi, baby.
1:51
And I like to take Southern style recipes and make them lighter, okay?
1:57
And so my overall goal with each one of my recipes is to make sure that we cut
2:03
the calories and the fat, you know, and the carbs sometimes where we can, right?
2:08
But the overall goal is to keep the same flavor, okay?
2:13
So sometimes these recipes could be cut even further, but I choose not to because
2:18
I believe that in order to want to stick to a lighter, healthier way of eating,
2:23
it still has to taste good, right?
2:25
And so with that, it's just, it's one of my favorite parts about what I do is
2:31
just making things lighter and still taste good.
2:35
But what I have noticed is,
2:37
a lot of people don't get down with that the way that I do.
2:41
Cooking differently for weight loss can really stress people out.
2:47
A lot of ladies come to us used to following rules, following checklists,
2:52
following a prescribed meal plan.
2:55
It can feel really overwhelming in general to follow those things,
3:00
but even more so when we're kind of like, no, hey, kind of cook how you want
3:04
to cook and, you know, eat how you want to eat and just lighten it up.
3:06
And so today I am going to lay out my three requirements for kind of having
3:13
a better understanding around how to cook when you are trying to cook for weight loss.
3:19
Now, I will say a lot of our ladies are able to keep their staple home meals
3:24
without really altering them very much.
3:28
And so that is definitely an option. But again, we have lots of ladies that
3:32
just want to know about cooking healthier and how that looks and then cooking
3:35
for their weight loss. And so that's what we're going to talk about today.
3:38
So my first requirement is defining what healthy cooking means to you.
3:45
Okay, y'all, with the internet has come so much language around healthy cooking.
3:55
Okay, it depends on the Instagram account you're following.
3:59
You know, that tells you what is good for you, what is bad for you,
4:03
what to cut, what kind of, you know, I was, I was laughing this morning.
4:06
I was looking at some reel that popped up on my Instagram and she was like,
4:10
it's gluten free or it was like Costco snacks.
4:13
And she was like, healthy Costco snacks that I found, you know, whatever, but.
4:17
And she was, you know, doing a scroll of all of them. And she labeled them gluten-free,
4:22
dairy-free and clean ingredients.
4:24
Okay, cool. Like that could be defined as healthy, right?
4:28
If it's gluten-free and dairy-free and clean ingredients for some people,
4:32
right? If that's the kind of food you're looking for.
4:35
But it was also things like sweet potato chips that were still cooked in oil,
4:41
you know, and a nut butter.
4:44
Yeah, it wasn't a peanut butter, but it was a nut butter. and so it still had
4:47
the same amount of calories as peanut butter does.
4:50
And so somebody who doesn't understand that gluten-free, dairy-free,
4:55
and clean ingredients may not mean lower calorie help you with your weight loss
5:00
could be really overwhelmed, right?
5:03
And so you are the only person that can define what healthy cooking is gonna look like for you, okay?
5:12
Some people think it's gonna be, you know, no starch, okay? Or right,
5:15
or like what I mentioned, the clean ingredients or no sugar, okay?
5:19
But just like I gave you this example, cooking in those ways don't necessarily
5:23
mean that it's weight loss friendly, okay?
5:26
Clean ingredients don't mean or don't always mean less calories, right?
5:31
Sometimes because when the ingredients are clean, that means,
5:35
you know, they're pretty much coming from natural sources.
5:38
They may actually be more calories than some of these low fat,
5:42
no fat infused with, you know, chemical kind of ingredients out there nowadays,
5:47
you know, because if you think about it, that was the demand.
5:51
The demand was low fat or low fat, low calories.
5:54
And so now they have found all these like ways to make foods in labs or ingredients in labs.
6:02
And so, yeah, it takes some of the calories out, right?
6:05
And so if you're searching for clean ingredients, you may be adding some of
6:10
those naturally occurring calories back in, okay?
6:14
And so we have to decide what cooking for weight loss or what healthy cooking
6:21
is going to look like for us and for our family, right?
6:26
And it may take some trial and error here, you know?
6:30
And of course, my ladies who are listening, if you have diabetes,
6:34
sis, you know, you're gonna have to cut back on the starches, Right.
6:37
Also, my ladies, you know, with celiac, like, you know, you you need to be choosing gluten free.
6:41
But for those of you who are just literally like I am trying to lose a pound
6:45
and I am so overwhelmed with how to cook because I'm seeing so much weight.
6:50
Low-carb, high-protein, gluten-free, dairy-free stuff out there,
6:55
it's like, what do I choose?
6:56
You know, my biggest recommendation for you would be to define cooking for weight
7:02
loss as this, okay, and only this for now. It can always evolve, right?
7:07
Start where you are, not where you want to be, but I will say I have started
7:11
where I was and I have pretty much stayed where I was with the way I cook in
7:14
the kitchen. It's this, okay?
7:16
Keeping your cooking pretty much the same as always, y'all, because you know,
7:22
you know as well as I do that when we set out to make a change,
7:26
you know, any change, it's always going to be the first thing to go whenever
7:31
life hits us hard, right?
7:33
And so we want to keep your weight loss journey as low stress as possible.
7:38
So literally googling weight loss recipes and finding all these recipes that
7:44
have not only like ingredients you've never heard of,
7:47
but also like just the entire recipe is something you've never tasted. Like that is stressful.
7:54
Okay, so my biggest recommendation here is to just do your best cooking the
8:00
way you already cook, especially if you have a family.
8:04
Okay, especially if you've got picky people in your lives, right?
8:07
So what this means is if you cook spaghetti every week, okay,
8:12
for your family, could you switch the beef to lean beef, okay?
8:17
Could you maybe cut your noodles portion and increase that beef,
8:22
you know, and so increasing your protein, cutting the starch just a little bit,
8:27
keep you some noodles, right?
8:29
Maybe don't add the extra spoonful of sugar that some of us Southern girls add,
8:34
you know, maybe put a salad on the side with it to give you a little extra fiber
8:39
to fill you up so that you don't go back for that second portion of noodles.
8:44
Okay, same thing. Tacos.
8:46
Cook your family some tacos, sis. Okay. And there's nothing wrong with the normal shells.
8:51
But if you wanted to stretch it a little further, you could find some of those
8:54
lower carb shells, but they still have, you know, carbs in them.
8:58
Or you could say, this is how I do it. I typically have like one or two regular, like hard tacos.
9:05
But then if I'm feeling extra hungry that night, I will also do a side of like a taco bowl.
9:11
Or sometimes I've even just done the taco bowl and like really filled it up
9:14
with all the good filling things, lots of in the meat, obviously, as well.
9:18
But then I will crumble some of the tortilla chips on top to give me,
9:24
you know, still give me the taco vibe, right?
9:26
I'm not trying to not have a tortilla chip when it's taco night,
9:31
because that's miserable.
9:32
But just what are some ways that you can alter the things that you already eat, okay.
9:39
That will that will make it feel less overwhelming
9:43
and less likely for you
9:45
to quit and go and say in a stressful week
9:48
turn around and say screw this I'm just gonna go back to the way I've been
9:51
cooking we're gonna have you know full fat you know I don't know chicken spaghetti
9:56
or whatever it may be okay so that is my first requirement my second okay is
10:03
make it easy this is again this is like, it's wild.
10:10
It's wild. Okay, so make it easy.
10:13
It does not have to require 12 steps, right?
10:16
So first of all, though, I want to encourage you to organize your kitchen in
10:20
a way that makes you want to be in there, okay?
10:22
Get rid of the things that are not being used and in order to make room for
10:28
the things that you do use to keep a peaceful kitchen.
10:32
Y'all, if your kitchen stresses you out just walking in there, we got a problem. Okay.
10:38
So this was me up until like the past few years, right?
10:42
I just, oh, y'all, I am like a recovering hoarder.
10:45
I mean, I just, I want to keep everything, but you know, that's not good for my anxiety.
10:52
So I'm really working on getting rid of things constantly.
10:55
And so one area that I do this in, in my life is the kitchen.
10:59
And so I regularly inventory our food.
11:02
You know, of course, that's to prevent some waste, but also,
11:05
you know, to prevent clutter in the pantry because, you know,
11:08
if you've got good food and it's shoved to the back of the pantry,
11:10
you're not going to know about it till it's expired, you know,
11:13
and you're cleaning things out.
11:14
But also, I regularly inventory utensils, okay, to just ensure that my flow
11:20
in the kitchen is as easy as it can be and not stressful, okay?
11:24
So, we'll, of course, do the pantry, but I will also do, like, pans.
11:28
Pans you know I will say I am I'm probably
11:31
an outlier for this but I do because of my food
11:34
photography stuff and because I do just love to cook
11:36
so much I'm constantly buying like pans or gadgets or things that I just think
11:41
are cute for a photo or whatever and so yeah they they serve their purpose but
11:45
then I'm constantly saying okay can I get rid of this now like when was the
11:48
last time I used this pan but same with the utensil drawer y'all oh my gosh
11:52
it seems like my whole life, our utensil drawer,
11:56
like something snags it when I try to close it.
11:59
And so it is my life's goal, you know, to make sure that does not continue to
12:03
happen. So I'm always trying to pull out things we don't use or something we have double of.
12:08
And, you know, if I'm not throwing it away, then I'm putting it up in the attic
12:11
until I need, you know, another ice cream scoop because we already got two, you know what I mean?
12:16
And so yeah, this may mean sucks, but this may mean you have to part with some
12:20
of the kitchen utensils that you got like for your wedding.
12:23
And it was 15 years ago and the blade on the pizza cutters probably don't anyway.
12:28
You know, like that's why you got that new pizza cutter that's in there that
12:31
you always grab first. You know, that may mean you have to just get rid of it.
12:37
Okay. Or you know what else?
12:38
It may mean you got to get rid of some of that junk that, you know,
12:41
TikTok just promised you was going to be a life changer. may have to get rid of it, you know?
12:46
But what I will say is after you do, you will feel more comfortable.
12:52
You will more readily want to get in the kitchen, number one,
12:56
and number two, move well in the kitchen so that it doesn't feel like uncomfortable and stressful.
13:03
Also, I would encourage creating a system that makes sense.
13:06
Okay, so yes, while Pinterest and again, TikTok and all the things have like
13:10
some really great organization tricks or hacks or, you know,
13:14
they're just really cute or whatever.
13:16
They're not all like real life friendly, number one, but they may not be you friendly, number two.
13:23
And a prime example of this for me was when we were building our house.
13:27
Everyone told me, I mean, everyone told me that I needed one of those like deep, but narrow.
13:36
Like deep, but skinny drawers on the side of my oven to pull out that had spices in it. Okay.
13:44
And they were like, this is what you need, you know? And so it was like,
13:47
basically it would run from the counter to the floor as far as depth.
13:52
And it was skinny and you would just stick your little spices bottles or your
13:55
little olive oil bottles or whatever in there. And y'all, I had so many friends who had them.
13:59
And I just, I move so fast in the kitchen.
14:03
Like I am, you know, it's why it's why this week I busted an entire glass bottle
14:09
of olive oil all over my floor because I just moved too fast.
14:12
And I just knew this was going to get in my way. Like having this spice drawer
14:16
open and having to bend over and like look at it, you know, sideways whilst
14:22
anyway, it was not my jam.
14:24
And so the best thing I did was not listen to anybody, not look at all the Pinterest
14:29
inspo and created a spice system for myself that is different,
14:34
but it works for me. Okay.
14:37
And so just thinking about that, like what systems would be,
14:41
you know, another thing is like a fancy pots and pans, like insert or like a
14:46
fancy pots and pans on or like who is realistically like organizing their pots and pans that way?
14:52
No, like I have to just put mine down in a drawer and close that drawer and keep moving. And so I'm,
14:56
thinking about what that might look like for you. What might need to be switched
15:00
around or changed up to just create a more comfortable flow for you in the kitchen.
15:06
Okay, so then my third recommendation here, my third requirement is to have
15:11
a plan. Okay, and this is where we're about to go a little deeper.
15:14
Okay, y'all know I am all about a meal plan.
15:18
Like I love meal plans. I meal plan every week. We encourage all of our ladies
15:22
to meal plan. Like it is a thing.
15:23
Okay, but when trying to do new things in the kitchen, when trying to step into
15:29
something that is not comfortable,
15:32
the biggest mistake that people make is trying to execute all your ideas at one time.
15:39
Okay. Having a plan, like having a plan for the week is extremely different
15:45
than having a grandiose plan that you copied from somebody on social media that
15:51
includes 59 steps and 100 new ingredients. Okay.
15:56
And that's what people don't want a meal plan because that's what they think
15:58
it is. They think, oh, I got to go on Pinterest. I got to find all these new recipe ideas.
16:02
Then I got to go to the grocery store and figure out where I can find, you know, quinoa.
16:06
And then I got to go eat all the things. And it's stressful because sure,
16:11
it sounds good in theory.
16:12
But then when you go to execute it, it takes up your entire life to execute this plan.
16:17
Okay. And this reason alone is why it can feel so heavy and so resentful when
16:24
you think back on like past diets you may have tried that were really, you know.
16:30
Not your normal day to day kind of lifestyle, right?
16:34
And it's because they likely encouraged major focus on altering ingredients
16:40
or altering your meal prep life or altering your meal plan life or altering
16:46
even like your exercise life, right?
16:49
Like if it feels like a lot, if it feels heavy to execute, we are going to stop executing it.
16:58
We are going to find a reason to quit, right?
17:02
Having a plan does not mean meal prepping a hundred different things on Sunday.
17:08
Having a plan does not mean meal prepping a single thing, okay?
17:13
Meal prep is a great idea for those who feel like they need it to keep their
17:18
sanity throughout the week.
17:19
But if not, we don't have to meal prep a thing around here, you know?
17:24
And so I encourage a plan.
17:27
And so part of that plan can include the way you normally cook too.
17:32
So this is the thing. this is the thing for me. I love to try new recipes.
17:36
I am always trying new recipes. And again, that makes me that I'm an outlier
17:41
here, probably because again, food is my love language.
17:45
But also, it's my job, right? Like it's my job to constantly be creating new recipe ideas.
17:52
And so the way I get inspiration is trying like.
17:57
Any random recipe, trying to cook it. Okay.
18:00
And then also eating new things at restaurants. Like that's how I get inspiration.
18:04
And so I have to be constantly trying new things, but also I just really love to do it.
18:09
But I have learned with myself, I am speaking from like,
18:14
I am speaking from a place of experience here because I have learned not to
18:20
set out to try like three or four or five new recipes all in one week.
18:25
Because girl, by Friday, not even by Friday, by Wednesday, I am D for done.
18:30
I am like, I am not, you know, with my kids on my heels, hollering my name,
18:35
just trying to talk to me about his day.
18:37
I am not about to try to figure out how this recipe goes and what I'm supposed to be doing.
18:42
You know what I'm talking about. When you try a new recipe, it just feels a
18:45
little more overwhelming, a little more distracting.
18:48
Like you cannot multitask, Lord have mercy. We ain't supposed to be multitasking
18:52
anyway, but you sure cannot multitask when you're trying to cook,
18:54
you know, a new meal that you're not familiar with.
18:58
And so it's the same for me as it is that I'm about to tell you.
19:02
If you are trying to cook differently, you know, specifically for weight loss,
19:06
pick one new recipe a week.
19:08
Okay. One new recipe a week and preferably earlier in the week,
19:12
if you like me and you are done by Friday.
19:14
Okay. So that would look like you keeping your standard meal plans or your standard,
19:21
you know, whatever, however else you cook the rest of the week.
19:24
But you just say on Monday, I'm going to try this, you know,
19:29
poppy seed chicken recipe that Constance put out here, you know,
19:32
or, you know, on Tuesday even, but then, but, but the rest of the week,
19:36
we're going to go back to mama's normal jarred spaghetti recipe.
19:39
We're going to go back to grilled cheese night. We're going to go back to breakfast for dinner.
19:43
You know, you're going to go back to the normal things.
19:45
And then you just slowly get comfortable with this switch that you're trying to make.
19:52
Okay. And I know that feels like, you know, then your end goal would be a million
19:56
miles away by taking it a little bit slower like that.
20:00
But the truth of the matter is you will stick to it so much longer.
20:05
So in the end, you will actually have gained a lot more knowledge,
20:10
a lot more comfortability, and obviously a lot more consistent of a weight loss routine than.
20:18
Going hard for two weeks straight. And then, you know, your kid gets sick and
20:22
you just say, oh, forget this. We're going back to the old way and I'll try
20:25
again maybe next year, you know, like a lot of us tend to do.
20:28
Okay. And then also another thing that I am a huge supporter of is taking it in steps. Okay.
20:37
So, so again, even still, like if you're going to try one or two new weight
20:42
loss recipes next week, I would start thinking about it maybe now.
20:48
Okay, so let me explain what I'm talking about. So preparing ahead of time helps
20:53
you to not feel so overwhelmed when that time actually comes.
20:57
So this is a practice that I have adopted a few years ago.
21:01
And each year I get better at it. And each year I do it in more areas of my life.
21:08
Okay. And it's called batch batching.
21:11
Okay. So you thinking about, you know, making batches of muffins for your kids, right?
21:15
Like you would not get up and make one blueberry muffin every single morning
21:20
for your kids to take to school or take for breakfast, right?
21:23
You would not do that. We make a batch.
21:25
Okay. We either make a dozen, two dozen, or some of us get real serious and
21:30
we make like four or five dozen and then we put them in the freezer.
21:33
Okay. This is just an example. If you don't make blueberry muffins.
21:35
Okay. But we put them in the freezer. We batch them.
21:38
And then what? We have those muffins available for four to five weeks from now
21:43
to just pull out the freezer, thaw out, send with little Susie on the way to school. Okay.
21:48
So it needs to be the same for your thaw process in the kitchen so that it doesn't get overwhelmed.
21:54
There are people in my life, and I literally, if you're listening to this, I do not understand you.
22:00
If you are one of these people, Well, I, I do not, I literally,
22:05
I cannot, but there are people who do not plan for the week.
22:09
Every single day, they say, I'll figure out what we're going to have for dinner today at some point.
22:14
And then some point throughout the day, they find a recipe or they come up with
22:18
an idea and then they stop at the grocery store on the way home and get what
22:21
they need for dinner that night.
22:22
And then they do it again the next day and the next day and the next day.
22:26
And I do not understand this, y'all, because that is so much extra brain work.
22:30
That is so much extra exhaustion and thought.
22:33
And I'm like, you are a much better person than me because I would be hitting
22:37
up Sonic, you know, most days of the week if that was the case, which I do.
22:41
Honestly, I do feel like that happens a lot for those people that do operate
22:45
that way, because sometimes you're just tired and you don't want to go to the
22:47
grocery store by the end of a long work day or you don't want to Google a recipe
22:51
by the end of a long work day.
22:53
And so Chick-fil-A or Sonic sounds real good to you, right?
22:57
But anyway, so I like to batch things. I batch these podcast episodes.
23:01
I batch a lot of our posting on the internet, you know, for the program.
23:06
I batch so many things in my life, okay?
23:10
But with that being said, you can also batch your planning, okay?
23:17
So what I mean is, first, you would take maybe like once a month, okay?
23:22
You could spend about 30 minutes. If you were trying to find new recipe ideas,
23:26
if you were wanting to spice it up a little bit, you know, in your meal rotation,
23:29
you would take about 30 minutes and search for recipes.
23:32
You could say, literally set a timer and say, this is my recipe searching time for February, okay?
23:37
Search them. Put them somewhere you can find them. Do not keep them all open
23:41
in your browser or, you know, put them, like, copy their links and paste them
23:46
in a note on your phone and just have them all there, okay?
23:49
Or if you still do, you know, a lot of Pinteresting, put them in a Pinterest
23:52
folder, okay? Or if you're one of my clients and you know all about our favorite
23:56
little meal planning app, go ahead and upload them to Paprika3, okay?
24:00
And so that's number one, right? And that's it.
24:04
You don't tomorrow find more or next week find more. If you happen to come across
24:10
one, sure, you can add it to the list.
24:12
But the point is, is that you don't need to be spending every other day trying
24:16
to figure out new recipes to cook.
24:17
Because again, that overworks your brain. It makes it feel more overwhelming.
24:22
So you say, these are the 30 minutes. These are what I found. Boom, done.
24:26
Okay, then each week, pick a day.
24:31
First of all, look at your week ahead. Okay, when is Johnny's soccer game?
24:37
When is Susie's ballet practice? Is your husband going to be in town?
24:41
Do you have a late meeting? Like, look at these things because it matters,
24:45
right? It matters when you get down to the end of the day.
24:49
And then plan your meals, okay?
24:52
Pull one or two from your new, you know, recipe ideas that you found.
24:58
Plug in where else, you know, if you need to hit the drive-thru one night because
25:01
the ball's going to be late.
25:03
Or if you're going to a friend's house one night, like all that, plug it all in, okay?
25:08
And make your plan for the week. Now, in our program, we meal plan on Thursdays.
25:13
Everybody does it, okay, for the following week. Because again, that gives you space.
25:17
That gives you space between the time you set the plan and the time you have
25:22
to go to the grocery store.
25:23
Meal planning and going to the grocery store on the same day can feel really
25:27
overwhelming. It can feel really stressful.
25:29
Just, you know, you feel like your whole day is thinking about food and you're
25:32
like, here I am trying not to think
25:33
about food because I'm trying to lose weight and look at me, you know?
25:36
And so also we like it on Thursdays because things can change over,
25:40
things can change between the time you meal plan and the time you actually shop for the grocery.
25:45
So that usually gives people some wiggle room.
25:47
Okay, then you gather the grocery list and you go shopping.
25:52
Okay, whenever that may be for you, it may be Friday, Saturday,
25:55
Sunday, Monday, I don't know.
25:56
Okay, but gather the grocery list. Now, I do have a handful of ladies who will
26:00
do two weeks at a time or a month at a time. Again, if meal planning is brand
26:04
new to you and it sounds really overwhelming, let's just stick with one week. And I will also say...
26:10
When I meal plan each week, I always leave a day completely.
26:14
Our weekends, I always leave open, right?
26:18
And I leave a day where it's completely blank because there's either going to
26:21
be leftovers or I know something's going to come up and I may have to move Tuesday's
26:25
casserole to Thursday or, you know, so I always leave a day.
26:28
And that's simply just to make sure I'm not wasting food.
26:30
You know, ingredients go in bad because, you know, we didn't realize just,
26:36
I mean, this week was a prime example. we thought we were going to a ball game
26:40
on Tuesday, but it ended up being on Monday.
26:42
And then Tuesday ended up being open because I did. Anyway, all that to say,
26:46
like I would have had food wasted if I hadn't have left a blank day open.
26:51
So keeping that mentality of,
26:57
breaking it down into like chunks instead of trying to think about all your
27:02
meal plans and all your foods and all your ingredients and all your things, you know,
27:06
all the new recipes you're trying to find all at one time can really help you
27:09
to just feel like, okay, this isn't that bad.
27:12
And it can also make you feel more clear on the week too, instead of just kind
27:17
of like your brain's about to explode.
27:19
So that's all I had for today. Just like my top three requirements when trying
27:25
to maybe lean more into cooking for weight loss.
27:29
So as always, and especially in that kitchen, And y'all remember to say grace.
27:34
Thank you for listening to today's episode of Say Grace podcast.
27:35
Music.
27:39
If you enjoyed it, it would mean the world to me if you left me a five-star review.
27:44
Also, make sure to follow the show so you don't miss another episode.
27:48
Plus, if you're interested in learning more about losing weight and eating the foods you love.
27:54
Music.