Weight gain is common in people with chronic illness and can happen for a variety of reasons. I often see people asking how to lose weight or better manage it, which is a great question. And so Dr. Franchell Hamilton is sharing with us both Western approaches and holistic approaches to this question.
In this episode we talk about:
Dr. Franchell Hamilton has several years of training not only in medicine but chemistry and psychology which she obtained all over the world. After completing her medical degree, Dr. Hamilton went to work helping patients struggling with their weight. She founded A Better Weigh Center providing a wide range of wellness services without judgement. As her practice grew many patients had the same recurring issue, weight regain with return of their other medical conditions. Dr. Hamilton wanted permanent solutions. Thus the 4 Pillars of Transformation was founded, this weight loss and wellness system reaches communities where they are and has changed the practice of medicine. This program can better provide a treatment plan for each patient that not only addresses their disease but also the root cause and methods to prevent it from recurring. She uses her book, Transformation is a mindset as a guide to help all struggling with unhealthy strongholds in their life find the root and overcome.
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Have you been struggling with your weight since your chronic illness reared its ugly head? Maybe you were even struggling with it before that? Have you tried to lose weight with no success? Then are you sick of doctors just saying you'll feel better if you lose weight, but then not going any further than that? Dr. Franchell Hamilton is here to s are with us her four pillars o transformation to weight l ss, and how she combines W stern and holistic approaches t help her patients on their j urney with chronic health c nditions. All on this week's e isode of chronically living. I m Kelsey Harris, chronic i lness warrior and p ychotherapist on chronically l ving and how to make the most o it, we're providing tangible w ys to improve the well being o spoonies. So get ready to m ke the most out of your life, e en with that pesky chronic i lness.Dr. Franchell Hamilton:
Hi, so I am Dr. Franchell Hamilton. I l ve in Texas, mostly in the Dal as Fort Worth area. I a a bariatric surgeon, that was my training. But I also do a ot with weight loss, wellness a lot of chronic conditions. nd I'm also Chief Medical Offi er of a digital health comp ny called fresh stride. And so i 's really interesting kind of ho I I got here, it's probably ot the direct path, but I wa a little bit of a defiant chi d. Growing up, I got into a lot of trouble with like gangs and j st kind of inner city stuff. And it wasn't really my paren s, because they were like, up er middle class Christian, it as kind of like my choice to f el like I need to be heard o I need to be seen. And so I k nd of did this acting out. And in that kind of journey, I reali ed that I was often labeled beca se of my outward appearance. nd then obviously some of he things that I did like, l ng story short, I ended up in an alternative school because I ad gotten in so much trouble in school, and I was automatica ly labeled Oh, she'll ne er probably graduate, she'll, ou know, end up getting a GED. nd it was very interesting t at when I heard the term g d, it was like a light bulb in my head, like, why am I be ng labeled, I was always v ry smart. And I was always kind of athletic. And I felt like I ad more potential than that. So then once I got through all t at and ended up in med school, f st forward, I noticed that v ry attic surgery was kind o a whole subspecialty like a lot of people at the time when I as training really didn't want to have to deal with that group of people. And I didn't underst nd why. And they were often gett ng labeled, oh, they're lazy, t ey can't do this. They, you kn w, all like all of these differ nt labels that were put on th m. And I saw the potential t at bariatric surgery could do or them not only help with th ir weight, but all of these ot er things that happened or happ ns if you struggle with weight or obesity, like confidence, s lf confidence, self lo e, depression, anxiety, like ll these other things t at transformed or can transf rm with the bariatric surgery. nd so I guess that's why I ended up choosing I felt like I ha a connection with them I understood what it was like to almost like be an outsider or be labeled. And so I rea ly connected with that populati n. And I love the fact that I co ld do one surgery, and it co ld resolve all these chro ic medical conditions. So tha 's what drew me to bariatric urgery,Kelsey Harris:
who doesn't love a good Underdog Story. So Dr. Hamilton is here today to talk to us about how to manage weight gain that comes with having a chronic medical condition. We know that often medications the illness itself, and lifestyle changes because of illness can all contribute to both weight gain and then difficulties losing it. Dr. Hamilton actually emphasizes non traditional ways of doing this despite her more traditional medical training.Dr. Franchell Hamilton:
So my practice was split up into surgery and medical. And what I found is that even my surgical patients, and since some people need surgery, they still need it to go through this kind of medical weight loss, lifestyle journey, even in order to be successful at after surgery. So a lot of the things that I have my patients do now I created a program called four pillars of transformation and I kind of veered away from just here's your prescriptive nutrition plan. Here's your prescriptive exercise plan. And here's your medication when it came to medical weight loss, because I realized a lot of people relapse with that because weight is a chronic condition. It's a journey. So what I do now through my new program is almost I have them go through different steps to what I call find the root of the problem. So a lot of people have issues with weight for multiple different problems. And it's causing them different anxieties in different areas, right. So like people may come because they have a weight issue, but they're also really depressed or in a really bad relationship, or have a not a very good relationship with food, or had some traumatic experiences in childhood that needs to be addressed. Like, there's all these different beings that people come with. And it's usually not just weight, it's never just as simple as change your diet and exercise more, right? There's so many, much more that goes along with that.Kelsey Harris:
Most doctors do just give the prescriptive diet and exercise more. Usually, after they've said, well, you just have to lose weight to feel better. But that approach doesn't work for 99% of people.Dr. Franchell Hamilton:
My first visit with patients is coming to the ideal of what what is your Why? Why do you want to be healthier? It doesn't even have to be Wait, because a lot of these patients have hypertension, diabetes, joint pain, like all these other chronic conditions that come with them. And the weight, I think can be a catalyst to those conditions, but I have them figure out their why. And then I have and what motivates them, like what do they value like their family, their relationships, whatever it is. And then I also have them kind of go through an exercise where we identify the root causes of some of their triggers, either that's causing their weight gain, or causing them to choose bad foods or whatever it is. So we go through that first. And I think, when people understand their why, and what they want to do, and where does this weight problem, or this diabetes, or this chronic pain, where is this rooted? Once they can find that and we start treating the root, then they have really sustainable, long term health, not just the, oh, here's the pill, and I'm going to relapse because I'm off the pill type of thing.Kelsey Harris:
values. Here it is, again, healing journeys seem to need to begin with values. We've heard this from several medical practitioners this season, and several chronic illness warriors. So yes, this is definitely a theme that continues on. And I might add, this is a theme that I haven't even been searching for on purpose.Dr. Franchell Hamilton:
So it's very individualized, depending on you know, what they're going through, like I have people who come in, who are in bad relationships, and that bad relationship contributes to so much of their chronic conditions. And one of the pillars that I talked about is environment. Everybody knows some of the other ones. So mental health, like how are you feeling? Right? I think that's important, positive self talk, like, what are some of the things that you're telling yourself, I often go through that with my patients. And then behavior, what are your behaviors being mindful, right? That words kind of going around a lot like everybody understands that actually do it. And then environment. So environment is not just Are you outside inside, or your work environment, it's your relationships, like the relationships either you have or the relationships you may want to have. Because that also affects your overall well being. And it affects your choices, ultimately, and then kind of some of your motivations. And then the last is medical conditions. So people may have come in with weight, but it may be caused by their thyroid, or their hormones are out of whack or adrenal fatigue. So it's just really important to figure out in which category is the root, and then start treating it from there.Kelsey Harris:
I really appreciate the holistic approach that Franchell takes with our patients. Sometimes people still do need surgery, even if they are going through these other transformative changes. So who does need bariatric surgery, hen?Dr. Franchell Hamilton:
I feel like there are people who need surgery, and I usually tell them and I'm so honest, like, Hey, I think we can do this without surgery, or Hey, I think you may need surgery. And so as they go through their weight loss journey, most people who have a lot more weight to lose. So I would say 100 pounds or more 150 pounds, those people will ultimately maybe need surgery still to help get the rest of the weight off. Most people lose weight initially without the surgery, but when you have a large amount, you may still need that surgery. But I really feel like it's important to go through the steps and learn that even if you get the surgery. If you don't go through these steps first and find the root. You still have the ability to regain even after surgery. Surgery is just a tool if you can't kind of overcome some of these other issues, so He's not going to work for you anyway. So it's very important for all of my patients to go through these kind of exercises first and being aware of themselves aware of the narrative, they're telling themselves. And actually, I wrote a book called transformation as a mindset, changing your input, and change your world, and that it's all about kind of going through the journey. And it's for chronic conditions, I wrote it for my weight loss patients. But then I realized my weight loss patients also had pretty much almost all of the other chronic conditions that we were treating in the office too. And so, it I take them through this journey. And then at the end, they may say, you know what, I've lost 50 pounds or 75 pounds, I really need something stronger, to help me lose this other 75 pounds or whatever. And it's like, okay, now you're equipped, and let's go do your surgery, and they do significantly better. And they keep the weight off. I mean, there are genetic disorders, which is in my medical pillar that have people that people have obesogens more obesogenic, they have tendencies to be more weight gaining, and all that has to be worked out first.Kelsey Harris:
I think that paints a clearer picture. And it makes sense that doing what I would consider the hard work first is essential. I know that many people struggle with keeping weight off once it is off. So how can we do that?Dr. Franchell Hamilton:
That's a good question. So that's the biggest thing, right? And so part of going through this journey, and the four pillars, I always go over these, what I call four transformational steps. So one is self awareness, knowing who you are what you want. self control, which is a lot of the reasons people sometimes relapse, but not giving your control over to a person or to a thing, but taking charge of it yourself. self efficacy, the belief that you can, you'd be surprised how many people have low self esteem or low self confidence that I deal with, and that they come in wanting this, but they don't even think that they can do it, or they don't even think they can do it long term, because it's failed in the past are almost getting away from this failure mentality. And then the last part of the four transformational steps is self care. And it's not the commercialized self care, but it's literally tuning into yourself on a regular basis, and figuring out where your needs are being met, or not being met. And somehow getting those needs met. Because a lot of people will go to food to get their needs met, or alcohol or whatever their advice is. And that's because you're not loving on yourself enough, you're not giving yourself enough self care. Or you're not getting rid of those toxic relationships or getting rid of those toxic situations, that will put you in a situation where you lose control. So there's so many things that you have to kind of go through and realize, like for example, if you have problems at restaurants, then in order to be stronger, take yourself out of the situations where you go to a Mexican restaurant and want to eat bad or want the Margarita is like if you know you are going on a journey. And I talked about this to a lot in my book, don't set yourself up to fail. So set yourself up for success. So for example, I'm working a lot now we're COVID is bad now. So I'm doing these long, like 24 hour shifts. I'm actually on a fast right now. And so I go into hospital, and I know there's just vending machine and junk food. So I packed myself my stuff, right. And so I don't want to get in a situation where I'm hungry. It's 2am. So the only thing I have is vending machine food. So Oh no, I have my cucumbers, and you know, ranch dressing or whatever. And make sure it's stuff that you like, right? Like, it can't be everybody talks about celery and eating healthy, but you can eat healthy, and like the food you eat. So whether you're going to work or whether you're going wherever it is, it's just being in positions where you're setting yourself up for success. And that takes getting to know yourself with self awareness, being able to take back your self control, which means I'm going to prepare for for whatever this situation is ahead of me whether it's I'm going to make my kitchen to where all the junk food is out of sight. I'm going to put clear containers with my grapes and my easy healthier snacks in the front of the fridge, you know, and all the junk or food in the back. So I will eventually forget about them. It's just setting yourself up, you know for success in different situations and taking back your own control. So that's how people maintain it. You can't let yourself get out of control. You have to set yourself up for success and get out of this failure mentality. And then make sure you check in with yourself and give yourself the needs that that it needs. Whether it's five minutes of meditation, yoga, stretching, a massage chair just to kind of relax your mind and You have to be able to do these things to kind of build your self control and self efficacy, backup,Kelsey Harris:
self awareness, self control, self efficacy and self care, which really overlaps with self compassion. Honestly, these are the same types of things I often work with clients on whether it's for mental health, chronic illness or pain, or both. This Mind Body connection is essential for all aspects of health. And when it comes to maintaining your weight after weight loss, it makes sense that these are necessary, doesn't it? This isn't the type of understanding we always expect from our MDs.Dr. Franchell Hamilton:
I am 100% believer and being a traditionally trained MD, I was not trained like this, I had to learn this by treating my own patients. But I am a huge component. And I've seen this in my own patients where mindset is huge. And that's why I kind of put out that book because I saw people who, in my own practice, I've had my own patients who had really bad chronic diseases, chronic kidney disease, hypertension, on four meds, diabetes on insulin, already had a very attic surgery, I give them another very attic surgery, which is considered a revision surgery, they do well for a year or two. And then they go back to old habits. And so I'm like, Oh, my gosh, like the mind is stronger than the most powerful tool that I have as a surgeon, which is this weight loss surgery. And so I have to kind of figure out why some people chose and they didn't even knowingly choose, right? But why did they kind of go down the path of unhealthy habits, versus staying on the path of healthy and it's all this kind of other things that are going on in their life in their environment, in these other pillars that we didn't address those roots. And so mindset and mental health, I think, is pretty much the only way that people can resolve chronic conditions long term. And I'm a huge believer in that. And that's kind of the direction that I'm going in. Now I'm kind of getting away actually, from traditional medicine, despite a lot of my peers and colleagues and kind of rooting for this mindset change in order to resolve chronic conditions.Kelsey Harris:
Okay, I love this. Naturally, as a therapist who works with people with chronic physical health as well as mental health conditions, I have researched and been trained to help people to use their mental health in mind to improve their well being. But I know that some of you are likely no mindset will not cure me. And hey, I got it. The Mind Body connection is weird. And it might make you feel like everything is in your head, which it's not? Well, actually, it is because technically, our brain controls everything in our bodies. But I think you know what I mean, or at least I hope you do. So here's what Dr. Hamilton has to say about resistance to this mindset idea.Dr. Franchell Hamilton:
So I am to the point now where I set up my practice where, like, this is what I'm doing now. But you know what I'm saying, when I first started working as a younger surgeon, I just wanted patients, right, I wanted patients and I wanted to help all these people. And then I noticed probably several years in that knee, just giving them what they want either a medication or a surgery and not kind of doing all these other mindset or mental health things was actually not helping them at all. It was it was not helping them, it was not leading to sustainable results. And I just decided that I'm not going to do it. Because that's not the type of physician that I want. I don't want to just be a pill factory, or a surgery factory and just do it because that's kind of the thing to do. And blessed in the sense that I'm very mental headstrong on that. And a lot of people aren't, you know, even when it comes to patients, they're like, Oh, I saw this on TV. I mean, weight loss on TV, like it's so you know, there's so many different things now drink this and lose 10 pounds. And it's just like, Oh, I see that stuff. And like cringe, because that is not the way people long term are going to be able to lose weight. So a lot of those patients, I tell them, like my method, but then I also tell them, hey, these are my results like, this is the best outcomes I've seen. And this is why I'm doing it this way. And most people can get on board when I explain it that way. And I feel like if you don't do it this way, your rate of relapse of either your medical problems or your weight is very high. And if they're willing to take that risk, then I'm like, Okay, well you have to see another provider because that's not what I'm offering. You know what I'm saying? But I do try to explain like, the outcomes are significantly better. You're healthier, you're happier, you're truly able to live the best version of yourself, and most people are on board with that.Kelsey Harris:
So listeners, are you on board with that. I hope that again helps with the mindset portion of managing your illness. I know It's kind of a new thing maybe to get behind. But it is so important. Dr. Hamilton mentioned an app that she's the chief medical officer for for earlier in the show. And I was curious about it, because it can perhaps help some of you listening.Dr. Franchell Hamilton:
So, during my journey, as a bariatric surgeon, I used to have my patients do apps like fitness pal, several of them, you know, all these kind of different apps, so we could track their food, track their calories, track their steps, etc, etc. that was kind of the self awareness portion. So they're aware of what they're eating, they're aware, almost like feed journaling, to being aware of like certain foods that you don't like, or that makes you feel certain ways. And they're great. But I noticed, they didn't get through kind of all the steps, they made people more self aware, by tracking, but they didn't really, like make any sustainable changes, so to speak. So for several years, I had them do these apps more as a just a check in, so they could like log it somewhere. But it didn't really lead to sustainable results long term, it did help with self awareness. And so I always wanted an app that went in line with the program that I was doing, which is trying to change a new mindset, right. noom is a little bit different. It does take a cognitive approach, but it needs to almost go like a little bit step further want to just people to go to know or understand why they do stuff. And then give examples, I almost want them to what I call train a new mindset, which includes having more gratitude, more positive self thinking, and doing this actually can change the brain. And it spits out different actions in different behaviors. And so part of my brick and mortar program that I was doing does this when we go through these exercise, trying to find the root of the problem, trying to find what their motivation is trying to find their goals. But there was no app that kept up with it in between our visits, right. And so I found this app on LinkedIn, I just happen to come across it. And I noticed it said mindset training, you know, to help with behavior change, and it was in the realm of weight loss. And I actually reached out to them, the CEO actually got back with me, and we have been conversing for several months. And I've recently bought ownership in the company and became their chief medical officer, because I feel like we can together with my platform and their platform, we can reach a bigger audience. And I really, truly believe that that's the way chronic conditions should be dealt with. The app is called fresh try. It's free. You can download it from the Apple Store, the Google Store, we also have applications for corporations, or bigger companies or schools, etc, etc, where we include a health coach, but essentially it is what it does, it gets you away from this failure mentality. The technology is neuro science based on how to create healthier habits by training a new mindset. And this mindset we call iterative mindset. And it's the ability to continue to practice, not think of yourself as a failure. But to practice a new mindset where if, say, you're tracking, and you don't reach your steps, which has happened to me a lot lately, you're not like throwing your hands up. And I'm going to give up like, forget it, which is the mentality, a lot of you asked about weight regain. That's the mentality of a lot of people, they fail, and then they just give up. And so you have to almost get out of that mindset. And so this app kind of gives you nudges, like, it's okay, like, no negative thought processes at all. It only requires positive input. And it asks you questions like, what do you want to try today, and then we give you like encouragement, and there's a community of other people around you that's trying to do the same thing that can give you heart or send you gratitude, you set your intentions on what you want to do. And it really gets away from any negative mentality about losing weight. And it fosters a positive outlook and a positive self thinking, and a mentality of practicing. So if I didn't get my 10,000 steps today, then let me lower to eight that it's okay. Like it's okay. You know what I'm saying to not meet these typical tracker type goals? And what are different things that we can do to either reset the goal that's more natural, or do something else, right. If I don't have weights, why don't I lift up gallons of milk or you know what I'm saying? It just allows you to work with the resources that you have to create now habits for fostering weight loss or resolution of chronic conditions, all the while by training a new mindset that can be applicable, moving forward in different areas. And so it's genius. And I'm happy to be a part of this company and hopefully make a huge a bigger difference for me social impact. And because I think digital, obviously, as we all know, is going to be the wave of the future. So why not train a new mindset to create healthier habits better? And I think that's going to be through the app frustrated,Kelsey Harris:
maybe giving first try a try sounds like a good idea. So I like to ask my guests some lightning round questions. What are the top five songs that describe your life?Dr. Franchell Hamilton:
You know what, and I can't even remember the name of the song that comes up to head but, but there's songs that describe I'm very resilient. And it was on a soundtrack and I don't want to keep stuttering along. You know what I'm saying? Because I listened to it a lot. But I know, Beyonce, who wants the world girls, is one of my favorite songs. And then any song that has to do with like, resilience and overcoming those are often my favorite songs. I'm, there's Lauren Daigle, I'm a Christian. So I like a lot of her music. She's one of my favorites. And so sorry, I couldn't think of five but the ones that kind of come to mind, you know,Kelsey Harris:
Yeah, awesom . What's one thing you can't go a day without doinDr. Franchell Hamilton:
I would say, getting some type of activity to myself. And so I often do either shortly, even if it's like five minutes, either like to listen to a podcast or something motivational or, for me workouts are part of my self care. I don't always get those in every day. But something I've noticed I had to do some of that self care, that fourth step. And it could be anything. Sometimes it's just hanging out with my kids, or having a long walk with my husband and getting updates. Those are kind of like self care things for me. So I would say, I have to do something for me, even if it's includes my other healthier relationships every day. It's funny because I was thinking I was gonna say sleep, but there are several days I go without sleep. And then I was gonna say eat and honestly, there's times where I don't even get to eat, you know, so but but I do make sure even when it's busy, busiest times at work that I'll may step outside, take five minutes, do a couple deep breaths, listening to, you know, a couple pot and then walk back in, you know what I'm saying? So I think that's something that I've had to do every day.Kelsey Harris:
That's awesome. Yeah, me too. Actually, I just, oh, what's one thing you plan on doing in your life that you haven't yet.Dr. Franchell Hamilton:
So I want to be able to travel more. So I did a lot like in college and undergrad. And then you know, when you start having a family, it gets kind of limited. So one of the goals that I plan on doing in the future, because I have young kids, when they get a little bit older, there's this thing I want to do called almost like house swap, where I swap my house in Texas, with someone's house and say, I don't know Mexico or Italy. And we swap houses for a month. And so I live in their house in Italy or Spain or wherever it is. And then they get to come to the unit knighted states. So that is something I want to do maybe in the next year or two, I just want my kids to get a little bit older and tolerate the plane, right.Kelsey Harris:
That sounds super fun. Yeah, describe your perfect day.Dr. Franchell Hamilton:
So my perfect day would be getting to at least sleep past 630 or seven in the morning. And then I like my coffee or tea. And I like doing it outside. So I can imagine myself being outside either in the mountains or like water. So it'd be there at a lake or beach. Those are like my ideal settings and having a little bit of quiet time in the mornings. I rarely get it in the mornings, but it'd be nice if I could do it in the mornings and then the rest of the day would be spent doing more nature stuff either hiking trails, I like hiking or like being on a boat stuff like that with my family. And then topping it off with like a nice dinner just with me and my husband. So that would be the perfect day a little bit of me time in the morning just to enjoy nature, activities and stuff with the family during the day hanging out with them, and then topping it off with a nice dinner with my husband.Kelsey Harris:
sounds lovely. How do you inspire your patients to make the most of their lives.Dr. Franchell Hamilton:
I think I inspire them because I had my own struggles. And I'm very open about it. And I'm very open about what I continue to, like I can relate to a lot of my patients, like, I understand what it's like to have kids and, and can't get something done, I couldn't understand half the work. And so you know, you have these, so I'm very honest with them, because I want them to be honest with me, and I'm very down to earth with them. Like, a lot of times I notice, sometimes they'll put me on a pedestal like you're the butcher, the bariatric surgeon, or, you know what I'm saying, I'm like, I'm not perfect, like, I'm far from perfect, like, you know, there's so many things like I'm very into health and wellness and being fit, but I mess up, there's days I mess up. And so it's okay, and then you just get back up and move on, almost like this, this this iterative mindset, like, there's going to be days that are better than others. And there's going to be things that you have to overcome. And you just kind of get through, we're all in a community working through the same thing. So I think, when I'm able to relate to them, and understand I can understand where a lot of them are coming from, you know, and they just see that I'm down to earth, I become an inspiration for them, because they know that I'm truly there to support them any way that I can. And so I think that's one of the ways that I'm an inspiration to them. It's just being by their side and being down to earth and not feeling that I'm like, up here, and they're down here kind of barking down prescriptions, or this is what they should do. Okay, see you next month. But it's like, how can we do this together? Like, what resources can I provide? So you can go through this journey together? Because I needed resources. Also, when I was going through different journeys in life, you know,Kelsey Harris:
music, it sounds like we need more doctors like you. Yeah, I hope so. Where can we find you and follow you?Dr. Franchell Hamilton:
Yeah, so I am all over social media. So on most of my handles, I'm Dr. Franchell Hamilton, or Dr. F. Hamilton, like Instagram, 'm Dr. Franchell Hamilton, t e other ones, LinkedIn, Facebook I'm on all over those. My we site is www.drfhamilton.com. And there you'll find a resour es of things that I'm work ng on blogs, different medical shows stuff about fresh try, you know, just different things th t I'm working on the books, ll of that will be there, and t ey're also on Amazon, and Barn s and Noble. Perfect.Kelsey Harris:
you so much for coming on today. I really appreciate it. This has been great information.Dr. Franchell Hamilton:
Yeah. Well, thank you. Thank you so much for having me.Kelsey Harris:
Though it might be hard to manage weight when you have a chronic illness, it definitely is possible. I think that Dr. Hamilton really gave us some good information about what's important in that journey, and perhaps what you should look for in a health care practitioner when you're on this journey. All the information for Dr. Hamilton will be available in the show notes. I really connect to the four transformational steps which one of which is self awareness. So let's do our self awareness reflection together now. What did you notice about your thoughts and feelings as you listen to this week's episode? And what are you noticing now about that noticing? Don't forget to subscribe rate and review the podcast wherever you listen to it. And you can always support the show on Patreon if you are enjoying it. Take care everyone and keep making the most of it. Special thanks to Nicole Skura for the original usic and to Charity Williams or original artwork.