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Plant-based diet: Fill your plate with a plant-based diet rather than animal foods to help save the planet

WASHINGTON D.C. [USA]: One may be aware that a plant-based diet can make you healthier by lowering the risk of , heart disease, and diabetes. Now, a study suggested that filling your plate with plant foods instead of animal foods can help save the .

The study conducted at the University of Oxford and published in the Journal of Nature, found that as a result of population growth and the continued consumption of Western diets high in red meats and processed foods, the environmental pressures of the food system could increase by up to 90 percent by 2050, exceeding key planetary boundaries that define a safe operating space for humanity beyond which Earth’s vital ecosystems could become unstable.

Want To Keep Diabetes Away? Eat Walnuts, Apples, Carrots

Foods For Diabetics

While being active, staying hydrated, and checking blood glucose levels can work wonders, it is important to stick to a dietary plan that will ward off diabetes in the long run. A recent study showed that antioxidant-rich walnuts can nearly halve the risk of developing Type-2 diabetes. For patients, the ideal diabetic diet plan would be to have 1200-1600 calories per day. It is recommended that diabetics should eat good carbs, fats, and healthy proteins, but in small portions. ETPanache got in touch with doctors and dieticians to get you the ultimate list of foods you must consume to stay healthy. Also read: The comprehensive diabetes guide

“It could lead to dangerous levels of climate change with higher occurrences of extreme weather events, affect the regulatory function of forest ecosystems and biodiversity and pollute water bodies such that it would lead to more oxygen-depleted dead zones in oceans,” said author Marco Springmann.

Sustaining a healthier planet will require halving the amount of food loss and waste, and improving farming practices and technologies. But it will also require a shift toward more plant-based diets.

Cut Down On Salt, Drink Fluids: Simple Diet Tips To Avoid Chronic Heart Failure

Save Your Heart

Cardiac or heart failure is a clinical condition in which the heart loses the ability to eject blood to meet the requirements of the tissues of the body. Irrespective of the cause, nutritional concerns need to be addressed in this condition in order to prevent morbidity and mortality. Patients with chronic heart failure are at constant risk of losing weight due to the medical condition and also low dietary intake which is due poor appetite, depression or loss of appetite due to consumption of drugs.Dietary interventions to maintain and restore the nutritional balance are essential part of treatment therapy. These include a suitable change in calorie intake, reduction in sodium and fluid intake, maintenance of potassium and magnesium in the body, and appropriate supplementation with vitamins and minerals.Here are some simple tips by Dr Ritika Samaddar, Chief Nutritionist at Max Hospital, Saket.

Rheumatoid arthritis: Include these four foods in your diet to ease joint pain

Rheumatoid is one of the most common types of arthritis, causing pain, swelling and stiffness in the joints.

It usually affects the hands, feet and wrists, and may be worse during periods of flare-ups.

According to the Arthritis Foundation, a Mediterranean diet is a suitable diet for people with arthritis to follow, due to it being rich in omega-3 fatty acids and antioxidants.

“Although there are no specific nutrition guidelines for people with rheumatoid arthritis, researchers have found a diet rich in omega-3 fatty acids, antioxidants and phytochemicals supplies the body with powerful anti-inflammatory nutrients,” said the Arthritis Foundation.

Researchers have found a diet rich in omega-3 fatty acids, antioxidants and phytochemicals supplies the body with powerful anti-inflammatory nutrients

The following four foods are some components of a Mediterranean diet.

Certain types of fish are rich in inflammation-fighting omega-3 fatty acids, which reduce C-reactive protein and interleukin-6 – two inflammatory proteins in the body.

The best sources come from salmon, tuna, sardines, anchovies and other cold water fish. Eat at least three to four ounces, twice a week.

Olive oil contains heart-healthy monounsaturated fat, antioxidants and oleocanthal, a compound that can lower inflammation and pain.

Rheumatoid arthritis symptoms can be relieved by eating certain food (Image: Getty Images)

The best sources come from extra virgin olive oil, which is less refined and processed, and retains more nutrients than standard varieties.

Consume two to three tablespoons per day in cooking or in salad dressings or other dishes.

Fruit and vegetables are packed with antioxidants, which support the immune system, and may help fight inflammation.

The best sources come from “colourful foods” such as blueberries, blackberries, cherries, strawberries, spinach, kale and broccoli.

A Mediterranean diet can help fight inflammation (Image: Getty Images)
Rheumatoid arthritis may be worse during flare-ups (Image: Getty Images)

10 foods to reduce rheumatoid arthritis symptoms

Rheumatoid arthritis: Foods to reduce arthritis symptoms and pain.

The best foods for reducing rheumatoid arthritis symptoms

The best foods for reducing the symptoms of rheumatoid arthritis

Eat at least 1.5 to two cups of fruit and two to three cups of vegetables per meal.

Onions, which are packed with antioxidants, may also reduce inflammation.

Nuts are full of inflammation-fighting monounsaturated fat, protein and fibre.

The best sources come from walnuts, pine nuts, pistachios and almonds. Eat 1.5 ounces of nuts daily, which is about a handful.

“This diet has been analysed in small studies for its impact on rheumatoid arthritis symptoms. Results showed improvements in pain, morning stiffness, disease activity and physical function,” said the Arthritis Foundation.

Grapefruit Diet For Weight Loss: Should You Follow This Strict 10-Day Low-Carb Diet?

Highlights

  • Grapefruit diet for weight loss has been around since the 1930s
  • It is a low-carb diet and is also known as Hollywood Diet
  • Grapefruit diet may end up causing deficiencies and other health issues

Weight loss diets are very popular around the world and the popularity of various fad diets that promise to get you quick results, waxes and wanes. This generally happens when certain celebrities start talking about a particular diet, which they claim got them the desired results in a short period of time. The craze around these diets generally builds around anecdotal evidence of these claimed ‘results’ by a handful of people, until health experts and dietitians finally speak up and reinforce the basic rules of healthy eating and denounce crash diets completely. One such weight loss fad diet, which has been around for some time is the grapefruit diet. The diet has been around since the 1930s and has many variations now, with all of them being low in carbohydrates and calories. The diet is based on the belief that grapefruit contains ‘fat-melting’ enzymes, or have similar fat burning properties, which make it a great weight loss food.

The 10-day grapefruit diet has a very strict meal plan, which only delivers between 800 and 1000 calories to the body per day. The extreme diet is obviously potentially dangerous, as eating such low amount of calories is akin to malnutrition and can result in serious deficiencies. The grapefruit diet has been claimed to get you the results that you mean to see, without having to exercise or engage in any other physically intense activities.

Also Read: Lemonade Diet: This Strict Weight Loss Diet Includes Drinking Only Lemon Juice For 10 Days

What Is The Grapefruit Diet?

The grapefruit diet is also known as the “Hollywood Diet” and was introduced in the United States during the 1930s. However, in the 1980s, it was re-popularised as the “10 Day 10 Pounds Off” diet. This means that the diet promises to make you lose as many as four kilograms in just 10 days! This extreme low-carb diet encourages you to consume meals made up of grapefruit paired with foods high in dietary fat as well as meat, eggs and other protein-rich foods. The diet is typically followed for 10 or 12 days, followed by a resting period of two days, when you don’t follow the diet and instead prepare your body to get back to its normal dose of nutrition.

Grapefruit diet for weight loss: It is also known as the “Hollywood Diet”

The grapefruit diet restricts intake of by removing foods rich in sugars, which includes even natural sugars from fruits, as well as fibre-rich foods like cereals, grains and vegetables. However, some modified versions of the diet have started incorporating low-carb veggies within the meals. The only thing that is uniform among all these versions of the grapefruit diet is the consumption of grapefruit juice with every single meal of the day, as well as the ban on high-carb grain and foods with processed grains and processed sugar.

Also Read: 7 Signs You Are Not Consuming Enough Carbohydrates

Grapefruit Diet Meal Plan For Weight Loss

A typical grapefruit diet breakfast involves bacon and boiled or scrambled eggs. Needless to say, no salty snacks of fried foods are allowed during the period of 10 days. Consumption of healthy fats is encouraged, while consumption of caffeine is restricted. Also, the diet encourages you to stay hydrated throughout the day. Consumption of all kinds of meats (except red meats) and low-fat dairy products is also allowed in the grapefruit diet. There is no restriction on the cooking style of these meats either.

Also Read: Carbs Are Not Bad: 5 Grains To Enjoy In Your Everyday Rotis

Here is the complete meal plan for the original grapefruit diet:

1. Breakfast (8.15 am to 8.30 am): 4 ounces or 118 ml of grapefruit juice or half a grapefruit, two boiled or scrambled eggs, two slices of bacon.

2. Lunch (12.30 pm to 1 pm): 4 ounces or 118 ml of grapefruit juice or half a grapefruit, any meat cooked in any style and in any amount, salad with any dressing

3. Dinner (7 pm): 4 ounces or 118 ml of grapefruit juice or half a grapefruit, meat or fish cooked in any style, red, green and yellow vegetables cooked in butter with any kind of seasoning.

4. Bedtime Snack (9 pm): A glass full of low-fat milk or a glass of tomato juice.

alo6f32gGrapefruit diet for weight loss: A typical diet breakfast involves bacon and boiled or scrambled eggs

In the grapefruit diet, some fruits and vegetables are allowed, while some others are banned. Usually green leafy vegetables like kale, spinach, lettuce, as well as cruciferous veggies like are allowed. There are some negative-calorie vegetables like carrots and cucumbers are also allowed, and so are red and white onions and bell peppers. On the other hand, starchy veggies like potatoes and sweet potatoes, as well as cauliflower and bottle gourd are banned. Among nuts, only cashews are a no-go in the grapefruit diet, whereas among oils and fats, vegetable oil, canola oil, butter and margarine are banned.

Pros And Cons Of Grapefruit Diet For Weight Loss

As far as the effectiveness of the grapefruit diet is concerned, it may get you the results you desire within the stipulated number of days. When you reduce the consumption of carbohydrates, your body starts burning fat instead to produce energy, which may lead to weight loss. Moreover, elimination of processed grains and processed sugars from your diet and replacing them with low-calorie vegetables and fruits may help in detoxing your body and reducing inflammation. However, following this diet isn’t a very sustainable solution to your weight issues.

This is because you cannot stay off carbohydrates forever, and as soon as you re-introduce carb-rich foods in your diet, you are likely to gain all that weight you lost, again! Moreover, getting rid of carbohydrates from your diet may lead to low blood sugar and erratic blood pressure. Moreover, the diet is based on scanty scientific evidence of grapefruit being a ‘fat burning’ fruit, and hence as dubious credentials. It’s important to remember that eliminating an entire food group from your diet may lead to deficiencies in essential micro-nutrients. Consuming a healthy diet comprising whole foods and some amount of good carbs, as well as adequate exercise is always the way to go, especially when it comes to losing weight.

Doctors Should Send Obese Patients To Diet Counseling, Panel Says. But Many Don’t : The Salt : NPR

If patients are obese, their physicians should refer them to behavior-based weight loss programs or offer their own, a national panel of experts says. Yet many doctors aren’t having the necessary conversations with their patients. Tetra Images/Getty Images hide caption

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Tetra Images/Getty Images

If patients are obese, their physicians should refer them to behavior-based weight loss programs or offer their own, a national panel of experts says. Yet many doctors aren’t having the necessary conversations with their patients.

Tetra Images/Getty Images

A visit to your primary care physician may focus on your headaches or that achy back. But if your body mass index is over 30, a panel of national experts says, it should also include a referral to an intensive weight-loss program.

That’s the latest recommendation of the U.S. Preventive Services Task Force, an independent panel of national experts in disease and public health that advises primary care physicians on best practices. The group published an evidence review and the recommendation in the Journal of the American Medical Association on Tuesday.

The recommendation is identical to one made in 2012, with a few key differences. The first is the evidence: Thanks to 83 new studies published since the last recommendation, the panel is even more convinced that intensive weight loss programs — ones that last between one and two years — work.

What’s “intensive”? Most programs studied lasted between one and two years and focused on changing both dietary intake and physical activity. Though the programs used different strategies for behavior change, most encouraged patients to self-monitor their weight and provided tools to help maintain weight loss, like scales, pedometers, or exercise videos. Counseling was a part of most programs, and most involved 12 or more sessions in the first year.

Since 2012, the panel also assessed all five medications approved by the Food and Drug Administration for long-term management of obesity. When paired with behavior-based programs, the panel concluded, the drugs are more effective than participating in the program alone, at least for 12 to 18 months. But the panel also noted that some of the medications have adverse side effects and that there’s limited research data on weight loss medications and how well they work over the long term.

The group’s main recommendation, though, remains the same: If patients are obese, their physicians should refer them to behavior-based weight loss programs or offer their own.

Sounds simple, right? Not exactly, says, Chyke Doubeni, a University of Pennsylvania primary care physician and professor of family medicine and community health who’s on the USPSTF.

The Affordable Care Act requires insurance providers to cover all recommended preventive services.

But “the evidence suggests that primary care doctors are not talking to their patients about obesity and not offering them the services that could be helpful in losing weight and maintaining physical fitness,” Doubeni tells NPR’s Allison Aubrey.

Ashley Mason, a behavioral psychologist at the University of California, San Francisco’s Biology and Experience of Eating Lab, says the reason might be time. “Those 14-minute visits with your [primary care physician] aren’t enough time for everything,” she says. And whenever a patient leaves their doctor’s office without a plan for addressing obesity, they remain at risk for developing negative health outcomes like diabetes and hypertension.

For Debra Haire-Joshu, who directs the Center for Obesity Prevention and Policy Research at Washington University in St. Louis, the challenge is how to put the recommendations into practice. In an editorial published concurrently in JAMA Internal Medicine, she argues that the recommendations don’t necessarily match up with how primary care physicians practice medicine.

Primary care doctors shouldn’t feel like they have to go it alone when it comes to counseling obese patients, she says. Instead, they should refer these patients to others in the health community — like dietitians, lifestyle coaches and psychologists.

“We know what works,” says Haire-Joshu. “Now we’ve got to find a way to deliver something better than what we’re doing right now.”

Doctors Should Send Obese Patients To Diet Counseling, Panel Says. But Many Don’t

Timaree Hagenburger: A chef shares why he adopted a plant-based, whole food diet

I am so excited to introduce you all to Vik! He is one of my former students with whom I bonded almost immediately, as we shared a love of food, a passion for culinary creativity and an insatiable curiosity, often captured by the question: “I wonder how we could take this to the next level?”

When we first met, his food was all about flavor and texture, but as he learned more and more in my classes and through our conversations, he realized that it was relatively easy to add fat, sugar and/or salt to a dish to tickle someone’s taste buds, but it was much more rewarding to create amazing food that was also nourished the customer, improving their health and quality of life with every bite.

He has done some great cooking demonstrations for our Thrive On Plants Club on campus and I look forward to more to come.

Enjoy reading about Vik’s story through its twists and turns, and the new recipe he created for you!

•••

My name is Vikash Lal, though some of you would know me as Vik. Cooking has been a lifelong interest of mine. I grew up a foodie, and although it runs in the family, I am the first to have taken it to the level of chef.

My first memory of cooking involved my cousin standing me on a chair when I was 4, and teaching me how to scramble eggs. I remember the smells, and how it seemed like magic when the proteins began to cook and solidify.

Magic — especially to a 4-year-old — and I was hooked. I began cooking breakfast for the family every weekend.

Fast forward a few more years to high school, where I took A.P. Biology and it blew my mind. We covered microbiology, and learned about the types of cells that are found in organic materials (including the food we eat).

Between that biology class and another in chemistry, I learned what each cell was made of, including lipids (which were the fats and oils with which I cooked), the proteins made up of amino acids and how they responded to heat and acid, and more. The kitchen became my laboratory and I was experimenting with recipe after recipe.

Sometime after I graduated high school I got my first kitchen job as a dishwasher. I slaved back there in that dish pit for the better part of three years. During that time, I learned how to use a knife, along with hundreds of ways not to use a knife. I also learned how to work an actual line.

It was a long road. It took blood, sweat and even a few tears here and there.

I had to learn to check what was happening in my life at the door and let cooking be my escape. Now, I’m a chef with a reputation for making magic happen.

My culinary journey took a huge turn two years ago. I was cocky to say the least. I felt I had mastered my craft, my feet were kicked up and I had stopped growing. What else was there to learn? I could make anything and make it well.

Quite frankly, I was bored, and actually ready to put up my knives and give up cooking and the lifestyle it came with.

I decided to return to school.

I was a chef who ate meat of all kinds. As a matter of fact, I was a chef who had just come out of my self-proclaimed “bacon phase” — a lot like Picasso’s blue phase, just more artery clogging.

That is when I took Prof. Hagenburger’s nutrition class at Cosumnes River College. The professor and I connected quickly, as we always discussed food and cooking. Throughout the class, she recognized my food-related knowledge, and encouraged me to incorporate what we were learning about nutrition. She would often ask me the question, “How could you make that plant-based, with whole foods?”

It sounded challenging, but not impossible, so I gave it a try and actually jumped into a 21-Day Kickstart she mentioned in class.

After three weeks, I loved the way I felt, and was amazed that I didn’t miss out on any of the flavors that made me love food. By the time we were halfway through the class, I was convinced that if I wanted to live strong, the best thing I could do for my health was go vegan — to thrive on plant-based whole foods, as Prof. Hagenburger would remind me. There was no downside.

That fact lined up perfectly with being culinarily bored out of my wits, which enabled me to jump into the 21-day challenge with both feet.

Then, my journey took yet another turn. Sometime after my “kickstart,” I returned to eating meat and dairy because my girlfriend at the time decided it was too hard for her if I continued to eat this way. She loved to go out and split plates, and animal products weren’t something she was ready to give up.

We broke up eventually. I went vegan a few days after and I haven’t eaten an animal product since.

I can’t say as a chef that I am not tempted.

I loved chicken strips my entire life, and while I don’t eat them anymore, I do have to fry them at work — five cases at a time. I’m literally surrounded by my biggest temptations, including cheesecakes and other sweets, pizza and wings.

Since I am in my early twenties, my health alone isn’t always enough to turn away from those temptations, and I have to be able to say “no” on a regular basis.

My faith, however, has been closely intertwined with my food journey. Through my trials and tribulations of life, I have always found my way back to my faith.

I am a devout Hindu and we are taught to have love and respect for all living beings. Knowing this truth — understanding the role our food choices play and not wanting to contradict myself — has provided me with the strength and discipline to stay on my path without wavering.

If you are a Hindu or someone who has studied Hinduism, you might be asking, “What about dairy?” The cow was the mother of Krishna when he had no parents. Milk is what kept him alive and its consumption is highly regarded in Hinduism.

I agree, the cow did act as the mother to Krishna, and is forever a maternal figure in Hinduism. I ask you to look at what they’ve done to her. In many places across the U.S., dairy cows are far from being honored. They are often subjected to putrid conditions, separated from their baby calves, and sent to the slaughterhouse after only a fraction of their natural lifespan. To make dairy cheese, rennet is often used to curdle the milk. This comes from the inner lining of a baby calf’s stomach.

As a Hindu, how can I take part in the consumption of something when I know these truths and have been able to recreate the recipes I love with plant-based alternatives?

While I became vegan for health reasons, I continue to make these intentional choices for my spirituality and my morality.

One of our holy books, the Bhagvat Gita, tells us that the path to enlightenment is individual to everyone. On my path, I found being vegan to be my truth.

Now, since I’m a chef, it is my job to make food taste great. Let me introduce you to my latest dish, a flavor-rich, plant-based, fusion-inspired salad that could easily be turned into a hearty meal.

Timaree Hagenburger is a registered dietitian, certified exercise physiologist with a master’s degree in public health, and a nutrition professor at Cosumnes River College. She is excited about the new Plant-Based Nutrition and Sustainable Agriculture certificate program there, and loves interacting with her former students like Vik as part of her Thrive On Plants Club and her hands-on cooking class. Timaree also conducts local events, corporate wellness work, has a regular segment on California Bountiful TV and is the author of “The Foodie Bar Way: One meal. Lots of options. Everyone’s happy.” available at .

5 Muscle Groups You Should Start Working Out In The Gym

You think you’re on top of your workout game. You’re always in the gym, you mix up your muscle groups — hell, you even make cardio a priority. But when was the last time you worked your deep cervical flexors?

Before you Google where those muscles are, let’s assume you haven’t made time for them in your regular workout routine. But that’s about to change.

Many men apply the “bigger is better” philosophy to working out. But some of the most important muscles in daily life require the least equipment to strengthen. While you’re focusing on the muscles you can see — the lats, pecs, biceps, rectus abdominis, glutes and quads — the muscles that actually help you get things done are being left out. These areas need your attention, too — or you might even face problems down the line.

Here is a list of 5 muscles (or muscle groups) that you’ll want to work into your regular fitness routine, starting now:

1. Deep cervical flexors.

Chances are you’ve never thought about these muscles in your life, but they are crucial for proper head positioning.

Deep cervical flexors include the Longus Colli and Longus Capitis, which play an important role in stabilizing the neck and improving your head position and cervical alignment. These muscles are often weak in people who spend many hours at a computer or at a desk, leading to a forward head position or the chin being tilted upwards.

Research shows that strengthening the deep cervical flexors can reduce symptoms in people living with chronic neck pain. Unsure if your neck is weak? Try lying flat on your back. Tuck your chin downward then lift the head up using only your neck. Try and hold this position for 20 seconds. Not so easy, huh? Weakness in these muscles can lead to cervical and thoracic pain, and even headaches.

Try a chin tuck to strengthen these muscles, and try incorporating your new and improved alignment into your lifting routine.

2. Grip strength

We use our hands for countless tasks every day, but how often do you take time t0 specifically strengthen your grip? Unless you’re a rock climber or training for the next American Ninja Warrior competition, the answer is probably not often enough.

Research shows that grip strength might be an early indicator of long-term health and longevity. In fact, it may also be a predictor of disease risk in the future. On top of that, your hands are the connection to those heavyweights you’re lifting at the gym. Make an extra point to ensure those hands are strong, and you’ll only see positive results.

If you’re already doing some heavy lifting, strengthen your grip by performing these exercises. Or if you’re just starting out, try low-resistance wrist extension/flexion with a dumbbell, squeezing a soft ball with your hand, or practicing pinch gripping heavy weights to target some important muscles in the fingers.

3. Intrinsic foot muscles

Getty ImagesAnthony Saint James

Our feet connect us with the world. Most of the time, they are our only physical connection, so what happens down there matters. Intrinsic foot muscles are the muscles that start and end in the foot itself. We don’t use our feet for climbing and traversing rocks and sticks like we used to back in prehistoric times, so the role of our feet in daily life has been minimized. But that doesn’t mean we don’t need them to be strong.

Arch support comes from a team of muscles, including the intrinsic foot muscles. By strengthening these muscles, you can help prevent your arches from collapsing. Why does this matter? When those arches collapse, your feet pronate. This can contribute to valgus at the knee (or the knees knocking together or moving inward inward). This stresses the inner knee compartment. Compound the force created by that movement with heavy lifting, single leg leaping and jumping, and you put your knees at high risk for injury.

Try practicing foot doming while you lift to train your feet stay in better alignment. Your knees will thank you.

4. Transverse abdominis

When people think of the “core” they often imagine the rectus abdominis (RA) muscle, or the muscle that gives you a six pack. But the transverse abdominis (TA) is often left out of training.

If you’ve ever seen a low back brace when someone is lifting at the gym, you should have an idea of the purpose of this muscle. The TA is deeper than the RA and wraps around the lower abdomen and upper pelvis to form your very own built-in low back brace.

5. Lateral ankle stabilizers (peroneals and tibialis posterior)

If you’ve got wobbly ankles, the more weight you load onto your body the more prone to injury you become. The peroneus longus and peroneus brevis wrap around the outer (lateral) ankle and move your ankle to the side while helping dorsiflex the ankle (lift the toes up — important for not tripping and avoiding turf toe). The tibialis posterior is on the other side of your ankle, wrapping around the inner (medial) ankle and helping to both move your ankle inward and point your toe downward.

But most of the time, these muscles are working together to stabilize your ankle. They are part of an important group that helps to prevent excessive ankle movement during single and double leg activities. To work on ankle stability, try single leg exercises such as standing on one leg and moving the other leg forward, sideways and backwards ten times. If that’s easy, try doing it while balancing on an unstable surface like a pillow or a BOSU.

Look back at this list. If you’re lifting heavy with bad head positioning, weak grip strength, turned in knees, and no built-in low back brace, you might be putting yourself at risk for an injury.

Save yourself the setback by focusing on those little muscles you never thought about before. You could even wind up becoming the guy with the strongest cervical flexors in the gym. You’ll only see positive results from putting in the extra work, so start focusing on the little things to make the big things even better.