Natural superfoods fight prostate cancer

     Three independent researches conducted between 2004 and 2009 identified green tea, turmeric, and tomato and broccoli combined as the top "superfoods" against prostate cancer. Wisconsin researchers, headed by Vagar Mustafa Adhami, offered substantial evidence that polyphenols from green tea are effective in the prevention and treatment of cancer of the prostate. Meanwhile, researchers from Kentucky, led by Damodaran Chendil, disclosed the efficacy of curcumin, the main component of turmeric, as a radiosensitizer. Likewise, Kristie Canene-Adams and her team of scientists from Illinois and Ohio documented the effectiveness of the tomato-broccoli combination against the disease dreaded by men.

Check these top "superfoods" against prostate cancer:

Green Tea Polyphenols

     The glyco-protein secreted by the prostate gland, called prostate-specific antigen (PSA), is the most clinically used marker in the detection of prostate cancer. The level of PSA serum is reduced by agents that lower the level of testosterone. Such agents include leutenizing hormone-releasing hormone agonists, antagonists and anti-androgens, as well as 5a-reductase inhibitors.

     Green tea is considered a "superfood" against this type of cancer, because its polyphenol content is capable of decreasing PSA levels in human prostate cancer cells in a culture medium. The effect of the moderately water-soluble polyphenols on PSA levels is dose-dependent. Additionally, its constituent, epigallocatechin gallate (EGCG), also contributes to its efficacy against prostate and other forms of cancer.

Curcumin in Turmeric

     Curcumin is a natural carotenoid and polyphenol which may be isolated from Curcuma longa or turmeric, a rhizome. Owing to their structure, carotenoids are scavengers of free radicals, which make them great anti-oxidants and boosters of the immune system of vertebrates, humans included. Curcumin is also an effective anti-bacterial and anti-carcinogenic. Studies have demonstrated that curcumin inhibits the growth of a number of tumors when used in combination with radiation therapy. In prostate cancer, curcumin overcomes the effect of prosurvival gene expression induced by the exposure of cancer cells to radiation.

Tomato and Broccoli: The Phytochemical-Polyphenol Tandem

     Although the Canene-Adams, et al. study was performed in rats, the results are encouraging, because tomato alone and broccoli alone reduced the tumor growth by only 34% and 42%, respectively. However, when tomato and broccoli were combined in diet, proliferation of tumor decreased by 52%. This finding provided scaffold to earlier recommendations from public health authorities to increase their intake of nutrients from a variety of plant sources. In this respect, combining tomato and broccoli produced a synergistic effect in combating prostate cancer.

Nature's Way Saves the Day

     In conclusion, green tea, turmeric, tomatoes and broccoli are the top "superfoods" proven to fight prostate cancer. There are also other foods that work against prostate cancer including pomegranate and juice from the fruit; other cruciferous vegetables such as Brussels sprouts, bok choy or Chinese cabbage and cauliflower; and soybean. Research methods have been modernized, but today's scientists are going back to naturals, glamorized as "superfoods", for succor against disease. Indeed, the power of food plants over prostate cancer emphasizes the value of nature in man's fight for good health and long life.

The benefits of going vegetarian: Weight loss, a healthier heart, drastically reduced cancer risk and more

    

     

     With the proper planning and education, vegetarian shows that going feeder is an excellent step to improve and protect your health. By minimizing processed foods and emphasizing whole plant foods, vegetarians more a more nutritious and far less toxic way of eating than the average. the bottom line: As a vegetarian, you will be better protected from a range of major diseases, take in more nutrients and potentially lose a lot of weight.

Weight loss

     The high water content and fiber in plant foods is probably to convey for the weight loss that occurs once an omnivore becomes vegetarian. Overweight people typically lose 10 % of their body weight when they switch to a vegetarian diet, and the body-mass index (BMI) of vegetarians is generally lower as well. vegetarian diets have less saturated fat and are likely to contain less fat overall.

Better digestion

     Fiber, the indigestible matter that gives structure to plant foods, is essential for speeding waste out of the body. Virtually all whole plant foods have a positive impact on digestion. Animal foods, on the other hand, contain no fiber and move sluggishly through the digestive system. This results in constipation and putrefaction of meat in the digestive tract, letting harmful bacteria linger.

A healthier heart

     Fiber has another health benefit - reducing cholesterol. One type, soluble fiber, actually pulls cholesterol out of the body. Vegetarians also have a head start on healthy cholesterol, since plant foods don't contain any. As a result, cholesterol levels in vegetarians are typically 40 points lower than those of omnivores. Blood pressure is also lower overall, suggesting that vegetarians have a 20-40 percent reduced risk of heart disease and a 30-60 percent reduced risk of stroke. In fact, an analysis of five studies concluded that vegetarians have a 34 percent reduced risk of dying from a heart attack compared to omnivores.

Slowed aging

     High antioxidant content in many plant foods like berries and raw chocolate combats the cellular damage caused by unstable oxygen molecules known as free radicals. Free radicals, which are ingested from cooked foods and polluted air (among other sources), are one of the main causes of aging. A diet high in whole and fresh foods can actually turn back the clock by knocking these down.

Reduced risk of cancer

     One of the best reasons to go vegetarian is this: Vegetarians have a 40 percent reduced risk of getting cancer. There are several explanations for this statistic. Vegetarians tend to be thinner, and obesity in particular is associated with increased cancer risk. The high fiber content of plant foods speeds waste through your system, which cuts the risk of colon cancer. And diets high in fat and animal foods spike cancer risk, especially that of breast cancer, through their action on hormones.

A less toxic body

     Since animals concentrate the toxins they ingest in their tissues, meat and milk is much higher in toxins than plant foods are. Wild fish contain alarming amounts of mercury; the FDA recommends eating fish only 2-3 times per week. And the EPA reports that 95 percent of human exposure to dioxin, a dangerous toxin, comes from consuming meat, fish and dairy. Animal foods are also often high in pesticides, herbicides, antibiotics and hormones.

Exercises To thin Effectively

If you're craving for weight reduction, there's a requirement of heap of patience, commitment and determination. it's onerous to realize however not not possible as long as you continue the proper track and keep committed. you need to perpetually intake low calorie diet and enhance your healthy ingestion habits with exercise. Here square measure a number of the exercises which will assist you in losing weight inside no time.

                                      

The additional you are taking within the food, the additional you would like to exercise. Walking or running on treadmill for twenty minutes on a daily basis won't bring the specified results. as an example, so as to lose a pound per week, you would like to scale back an additional five hundred calories on a daily basis. Exercise daily for a minimum of forty five minutes to at least one hour so as to urge the specified results.

Interval coaching may be a kind of exercise that provides your digestion a elevate and permits your body to burn calories additional powerfully. you need to bring variations in your exercise by increasing the time lapse. as an example, if you were running for half-hour on a daily basis, increase the time to forty five minutes and any.

Apart from concentrating on cardio exercises, you need to conjointly target strength exercise. These exercises square measure substantially useful in obtaining your bones and muscles robust. By building muscle, you may realize it helpful in burning innumerable calories. So, don't be petrified of the load area, and check that to perpetually add resistance to your effort.

In order to stay losing weight from figuring out and to avoid obtaining a fitness tableland, you need to get yourself challenge and to rise the intensity of your exercises. If you jump on level four of the elongated coach and continue level four, you may not attain best results. you need to advance to level five when the primary week, and so on. check that you're invariably figuring out to your full health skills.

Think of, so as to thin firmly, you must solely lose one to a pair of pounds per week. it'll take a year some so as to thin. don't get discouraged and still do what you're doing for a few amount to thin. you'll even raise health specialists to present you some supplements to achieve energy. thin while not having any aspect effects.

10 Easy Salad Recipes and Health Benefits of Salad

Do you know that single women prefer eating salads if men are around? This was proved in a research study conducted by a Canadian University. Now that’s surprising, isn’t it? A lot of other surprises are stored in this article for you regarding the importance of green vegetables, 10 easy salad recipes and health benefits of Salad. If you have noticed the recent menus of fast food restaurants, you will find an addition of “Salads” on the top of the menu cards. What do you think is the reason for the recent change? Can this be an attempt to save the fast food restaurants from lawsuits regarding unhealthy and fatty foods?

This is already accepted by world that salads are a great source of important nutrients our body needs every day. Salads tossed with fruits and raw veggies are delicious and the high content of fiber gives u a fuller feeling which means you end up eating less of the oily foods and this may help in obesity prevention. Being rich in fiber, salad helps in digestion and prevents constipation. It can help in keeping the cholesterol level low and is a source of antioxidants (free radicals in our blood that protects our body from possible diseases) in the blood. Salads keep your heart healthy, helps you in staying fit and young by preventing the signs of early aging, they have cancer fighting qualities and are known as a “weight maintenance” tool for the weight watchers.

            In this article, I compiled 10 Easy Salad Recipes and Health Benefits of Salad for the salad lovers. Let us now see how these salads are a healthy option. The green vegetables including spinach and lettuce have less than 10 calories in one cup serving. And if you tossing them with other crunchy vegetables than you will be pleased to know that half cup serving of Cucumber has only 8 calories and carrots have 17 calories. How healthy will be a single serving of salad if it is mixed with other healthy and useful antioxidants like Orange and Strawberries having vitamin C, Sunflower seeds containing Vitamin E, Apple, peas and beans which are rich in fiber? Here are some interesting and easy salad recipes compiled to add a healthy and appetizing touch in your lives:

Herb Salad

1. Herb Salad

Mix oil, lemon juice, garlic, ¼ teaspoon salt and black pepper in a bowl. Then toss in lettuce, tomatoes, carrots, beans and apples until coated well. You can add more vegetables and fruits to satisfy your taste.

Thai Salad

2. Thai Salad

Marinate chicken in fish sauce, chili paste and lime and cook. Combine cucumbers and tomatoes in mustard and white vinegar. Lastly add cooked chicken and fresh lettuce leaves if you wish.

Chicken Berry Salad

 

3. Chicken Berry Salad

Mix Salad dressing (honey and mustard) with some vinegar and orange juice. Sprinkle olive oil and keep the mixture aside. Now in a bowl, mix green lettuce and grilled chicken pieces with all kinds of berries available. Pour the dressing prepared before and coat well. This salad is served chill.

Mix Salad

4. Mix Salad

Chop onion, cucumber, cabbage and dice tomatoes and carrots. Mix them with kidney beans and pomegranate. Just before you serve add some salt, black pepper as required and a pinch of sugar to enhance the taste.

Spaghetti Salad

5. Spaghetti Salad

Boil 1 pound spaghetti and put it aside. Now mix 1 Tbsp. grated parmesan cheese, sesame seeds 1 tbsp. garlic powder half tsp. salt and pepper according to your taste in the salad dressing and whisk well. Add cucumber and onion in the mixture and pour it over the spaghetti that was boiled earlier. Toss gently and garnish with diced tomatoes before serving.

Fruity jelly Kids Salad

6. Fruity jelly Kids Salad

This salad is an interesting and easy way to give your kids a portion of fruits in their diet. It is not just full of colors but tastes great too. The three easy steps to prepare the fruity jelly are:

Step 1: In a sauce pan add fruit juices of your own choice (pineapple, orange and apple) and dissolve jelly in the boiling fruit juices. Set it aside in a dish to cool.

Step 2: Now add fruity pineapple chunks, oranges, bananas and any other seasonal fruit your kids like in the well set jelly and whip it together. Put it in the refrigerator to set.

Step 3: Top it with some whipped cream and colorful marshmallows to make it more tempting and serve cold.

Russian Salad

7. Russian Salad

Boil vegetables (peas, carrots, potatoes) and mix them with fruits (Pineapple and apple). Add lemon juice, salt, pepper and sugar according to your taste and mix well. Now add whipped cream and mayonnaise. Refrigerate before serving!

Oriental Salad

8. Oriental Salad

For oriental salad you need shredded red cabbage, finely shredded cabbage, toasted sesame seeds and chopped green onions. In a bowl add artificial sweetener pepper with sesame oil or olive oil and toss salad leaves, cabbage, onions and seeds. Toss well, cover with a cling and allow chilling. Mix dressing ingredients and before serving leave it aside for a few minutes to add flavors.

Holiday Salad

9. Holiday Salad

Mix chicken (cooked and diced) with pineapple chunks, peanuts, celery, onions and green pepper. Take another bowl and combine mayonnaise with lime juice and salt. Pour the chicken mixture in the bowl and mix well. Keep it in the refrigerator for some time. On a serving plate make a lettuce bed and serve the salad on it.

Bean Salad

10. Bean Salad

This is a fiber rich salad with red beans, green beans, black beans all cooked in advance and mixed with sliced onions, green onions, green peppers, celery, vegetable oil, honey, lemon juice, oregano and parsley. Mix all ingredients in a bowl and serve it chill.

A healthy way of living and changing trends in the eating habits has made salads more popular. It is now very important to educate the masses about the healthy side of Salad servings. In the above article, 10 Easy Salad Recipes and Health Benefits of Salad are presented in a simple way so that the readers can gain most out of it.

15 health benefits of eating apples

Many of us forget that sometimes, the simplest answers are the best. Better health could be as easy as reaching for the fruit bowl for some apples next time you need a snack.

What makes apples so great?

In 2004, USDA scientists investigated over 100 foods to measure their antioxidant concentration per serving size. Two apples—Red Delicious and Granny Smith—ranked 12th and 13th respectively. Antioxidants are disease-fighting compounds. Scientists believe these compounds help prevent and repair oxidation damage that happens during normal cell activity. Apples are also full of a fibre called pectin—a medium-sized apple contains about 4 grams of fibre. Pectin is classed as a soluble, fermentable and viscous fibre, a combination that gives it a huge list of health benefits.

1. Get whiter, healthier teeth

An apple won’t replace your toothbrush, but biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.

2. Avoid Alzheimer’s

A new study performed on mice shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain. Mice in the study that were fed an apple-enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in maze tests than those on a regular diet.

3. Protect against Parkinson’s

Research has shown that people who eat fruits and other high-fibre foods gain a certain amount of protection against Parkinson’s, a disease characterized by a breakdown of the brain’s dopamine-producing nerve cells. Scientists have linked this to the free radical-fighting power of the antioxidants contained therein.

4. Curb all sorts of cancers

Scientists from the American Association for Cancer Research, among others, agree that the consumption of flavonol-rich apples could help reduce your risk of developing pancreatic cancer by up to 23 per cent. Researchers at Cornell University have identified several compounds—triterpenoids—in apple peel that have potent anti-growth activities against cancer cells in the liver, colon and breast. Their earlier research found that extracts from whole apples can reduce the number and size of mammary tumours in rats. Meanwhile, the National Cancer Institute in the U.S. has recommended a high fibre intake to reduce the risk of colorectal cancer.

5. Decrease your risk of diabetes

Women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who don’t eat apples. Apples are loaded with soluble fibre, the key to blunting blood sugar swings.

6. Reduce cholesterol

The soluble fibre found in apples binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.

7. Get a healthier heart

An extensive body of research has linked high soluble fibre intake with a slower buildup of cholesterol-rich plaque in your arteries. The phenolic compound found in apple skins also prevents the cholesterol that gets into your system from solidifying on your artery walls. When plaque builds inside your arteries, it reduces blood flow to your heart, leading to coronary artery disease.

8. Prevent gallstones

Gallstones form when there’s too much cholesterol in your bile for it to remain as a liquid, so it solidifies. They are particularly prevalent in the obese. To prevent gallstones, doctors recommend a diet high in fibre to help you control your weight and cholesterol levels.

9. Beat diarrhea and constipation

Whether you can’t go to the bathroom or you just can’t stop, fibre found in apples can help. Fibre can either pull water out of your colon to keep things moving along when you’re backed up, or absorb excess water from your stool to slow your bowels down.

10. Neutralize irritable bowel syndrome

Irritable bowel syndrome is characterized by constipation, diarrhea, and abdominal pain and bloating. To control these symptoms doctors recommend staying away from dairy and fatty foods while including a high intake of fibre in your diet.

11. Avert hemorrhoids

Hemorrhoids are a swollen vein in the anal canal and while not life threatening, these veins can be very painful. They are caused by too much pressure in the pelvic and rectal areas. Part and parcel with controlling constipation, fibre can prevent you from straining too much when going to the bathroom and thereby help alleviate hemorrhoids.

12. Control your weight

Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea. To manage your weight and improve your overall health, doctors recommend a diet rich in fibre. Foods high in fibre will fill you up without costing you too many calories.

13. Detoxify your liver

We’re constantly consuming toxins, whether it is from drinks or food, and your liver is responsible for clearing these toxins out of your body. Many doctors are skeptical of fad detox diets, saying they have the potential to do more harm than good. Luckily, one of the best—and easiest—things you can eat to help detoxify your liver is fruits—like apples.

14. Boost your immune system

Red apples contain an antioxidant called quercetin. Recent studies have found that quercetin can help boost and fortify your immune system, especially when you're stressed out.

15. Prevent cataracts

Though past studies have been divided on the issue, recent long-term studies suggest that people who have a diet rich in fruits that contain antioxidants—like apples—are 10 to 15 per cent less likely to develop cataracts.

Why is green tea so healthy?

It has just emerged that American doctors have developed a cream to ward off skin cancer. The magic ingredient is green tea, which is well known for its cancer-fighting properties.

Natural antioxidants called polyphenols in the tea help block the growth of skin cancer cells. In fact, green tea has a whole host of other health benefits.

Green tea helps burn fat

It can help speed up the metabolic rate because its antioxidant effect helps the liver to function more efficiently.

A recent U.S. study of overweight men found that, with no other changes to their diet or exercise regimes, drinking green tea three times a day burned up 200 extra calories a day. The green tea drinkers also found that their energy levels were greatly increased.

Green tea protects against heart disease

It has been shown to lower LDL (bad) cholesterol, because its potent antioxidant effects inhibit the oxidation of LDL cholesterol in the arteries.

The formation of abnormal blood clots (thrombosis) is the leading cause of heart attack and stroke, and green tea has been shown to inhibit abnormal blood clot formation as effectively as aspirin.

Green tea can help lower blood pressure

A major cause of hypertension (high blood pressure) is an enzyme secreted by the kidneys called angiotension- converting enzyme (ACE).

Popular drugs for hypertension act as ACE inhibitors: by blocking the effects of ACE, blood pressure is reduced. Green tea is a natural ACE inhibitor, and several medical studies show lowered blood pressure in animals and humans given green tea extracts.

Green tea can help protect against diabetes

When starch is consumed, it requires the enzyme amylase to break it down into simple sugars that can be absorbed in the bloodstream.

Green tea polyphenols inhibit amylase, and so can help lower blood sugar levels. High blood levels of glucose and insulin predispose people to diabetes.

Green tea can help prevent food poisoning

As it can kill bacteria, drinking green tea with meals may reduce the risk of bacterial food poisoning.

It prevents the growth of dangerous intestinal bacterial strains such as clostridia and E. coli and promotes the growth of friendly bifidobacteria.

Green tea can prevent bad breath

Drinking green tea - which is a natural anti-bacterial agent - with food may help kill the oral bacteria that cause cavities and bad breath.

Green tea guards against hepatitis

Viral hepatitis is often triggered by high levels of iron in the liver. Green tea lowers iron levels throughout the body, so may have a direct anti-viral effect against certain strains of hepatitis.

Green tea can protect against cancer

There is growing evidence to suggest that green tea contains compounds that fight cancer. The tea contains a compound called epigallocatechin-3-gallate (EGCG), which helps inhibit blood vessel growth.

Green tea can help prevent arthritis

A recent study found that antioxidants in green tea may prevent or reduce the severity of symptoms of rheumatoid arthritis.

Antioxidants in the tea inhibit the Cox-2 gene that triggers inflammation, working in much the same way as anti-inflammatory drugs.

Green tea improves your immunity

Gargling with green tea boosts immunity to influenza and flu, according to a study in Japan.

Research at Harvard University also indicated that green tea chemicals stimulated gammadelta T-cells, which bolster immunity against bacteria and viruses.

Green tea can protect against Alzheimer's disease

A recent two-year study of a group of people aged 80 and over found that 96 per cent of those who drank ten cups of green tea a day showed no signs of cognitive impairment, compared to only 12 per cent who didn't drink green tea.

Green tea can help fight allergies

Researchers in Japan have identified a compound in green tea that, in laboratory tests, blocks a key cell receptor involved in producing an allergic response.

The compound, methylated epigallocatechin gallate, works by blocking the production of histamine and immunoglobulin E, two compounds in the body that are chiefly involved in triggering and sustaining allergic reactions.

Health Benefits Of Ice Cream

While ice cream isn't typically eaten for its nutritional value, there are several health benefits associated with this frozen treat. Since ice cream is a dairy product like milk or yogurt, it contains some of the same vitamins and nutritional content. It is important to read the nutrition label when selecting a type of ice cream to indulge in to maximize health benefits, while minimizing the health risks typically associated with ice cream due to its high calorie, sugar and saturated fat content.

CALCIUM

Calcium found in dairy products, like ice cream, is beneficial for strong and healthy bones. According to the Office of Dietary Supplements (ODS), 99 percent of the body's calcium can be found in the bones and teeth where it is used to help function and structure. When the body is not receiving a sufficient amount of calcium daily, it can take calcium from where it is stored. Regular calcium intake from ice cream and other dairy products can also reduce the risk of osteoporosis, a disease related to an increase in bone fractures.

Not only is calcium good for the bones and teeth, it also plays a part in weight loss. Studies have shown a correlation between reduced weight and weight gain prevention with an adequate, daily intake of calcium. When the body is not receiving an adequate amount of calcium, it causes fat cells to enlarge by storing fat. Michael Zemel, Ph.D, of the University of Tennessee, Knoxville, relates a lack of calcium to the creation of fat producing hormones and a slowing effect of fat breakdown leading to weight gain.

PROTEIN

Like many dairy products, ice cream is a source for protein, a macronutrient that is important for parts of the body like bones, muscles, blood, skin and cartilage. Protein is also important for repairing and building tissue, while certain parts of the body, like hair and nails, are made entirely out of protein. Since protein isn't stored in the body, food and dietary supplements with significant amounts of protein are important. When eaten in moderation, ice cream can be one of the many food options to replenish the body's protein supply.

Those who exercise regularly can use ice cream as an after workout snack to help with muscle building and recovery. With the addition of healthy fruits, nuts, vegetables and dietary supplements, ice cream can be transformed into a great recovery shake or smoothie after a strenuous workout session.

VITAMINS

Ice cream typically contains vitamins A, vitamin B2 and vitamin B12, micronutrients that are only needed in small quantities unlike protein. Vitamin A is important for healthy skin, bone metabolism and immune function. Vitamin A is also very important for the retina, allowing proper eye function for low-light and color vision.

Vitamins B2 and B12 are important for energy metabolism, breaking down fats, proteins and carbohydrates in the body. It is important to regularly replace these B vitamins since they are water-soluble and aren't stored in the body.

While other dairy products like milk might be a better source, the vitamins found in ice cream are part of the added health benefits to this frozen snack. Nutritional labels on ice cream containers can help determine the amount of vitamins that particular type of ice cream contains in one serving.

HEALTHY ICE CREAM OPTIONS

While most traditional ice creams may be loaded with calories and are packed with sugar and fat, there are several, healthier options available:

-Low-fat, light or reduced fat ice cream: less fat and lower calorie content than traditional ice cream with some of the same health benefits.

-Soft-serve ice cream: contains twice the amount of air as traditional ice cream giving it a lighter texture with less fat and lower calorie content, but often contains unwanted fillers and additives.

-Sherbet: contains less milk than traditional ice cream along with egg whites or gelatin for thickness giving it less fat than regular ice cream, but higher sugar content than low-fat ice cream.

-Non-dairy ice cream: typically soy-based containing the same protein and nutrients with less fat and lower calorie content than regular ice cream.

RISKS OF TOO MUCH ICE CREAM

Most traditional ice creams are loaded with sugar and saturated fats. They also have high calorie content, and can be a dangerous "trigger" food, or a food that can be easily overeaten. Certain types of ice creams also include added toppings like milk-chocolate, peanut-butter cups, fudge and other forms of candy, which increase their calorie and sugar content. These characteristics can completely negate the health benefits of ice cream, and can lead to major health risks like diabetes, high cholesterol and obesity.

One should always remember the importance of moderation when consuming any type of ice cream. Those unsure of the weighted health benefits versus the potential health risk of a particular type of ice cream should read the nutrition label on the ice cream container carefully.