Download gastric sleeve cookbook main course 60 delicious low carb low sugar low fat high protein main course dishes for lifelong eating style after bariatric cookbook series volume 2 in pdf or read gastric sleeve cookbook main course 60 delicious low carb low sugar low fat high protein main course dishes for lifelong eating style after bariatric cookbook series volume 2 in pdf online books in PDF, EPUB and Mobi Format. Click Download or Read Online button to get gastric sleeve cookbook main course 60 delicious low carb low sugar low fat high protein main course dishes for lifelong eating style after bariatric cookbook series volume 2 in pdf book now. This site is like a library, Use search box in the widget to get ebook that you want.

Eating Well After Weight Loss Surgery

Autor: Patt Levine
Publisher: Da Capo Lifelong Books
ISBN: 0738235059
File Size: 29,18 MB
Format: PDF, Mobi
Read: 1570
Download or Read Book
The best-selling bariatric cookbook, with more than 125 low-carb, low-fat, high-protein recipes for patients to enjoy after weight-loss surgery. In April 2003 Patt Levine underwent "Lap-Band" gastric surgery, one of the primary bariatric surgeries being widely practiced today. As a lifelong foodie, she was expecting the worst when her surgeon's nutritionist handed her dietary guidelines to follow post-surgery, and she was right. With her decades of cooking skills, she immediately set out to devise low-fat dishes that would be just as delicious pureed and chopped as they would be served whole. As an added problem, she wanted to cook for her husband at the same time. This first-ever cookbook for the hundreds of thousands who are lining up for bariatric bypass surgery is proof that it can be done. With collaborator Michele Bontempo-Saray, the author has created 125 recipes that contain no added sugar, are very low in fat, and get their carbohydrates almost exclusively from fruits and vegetables. Each recipe includes specific guidelines for preparation of the dish for every stage of the eating programs for Lap-Band, gastric bypass, and Biliopancreatric Diversion Duodenal Switch (BPD-DS) patients, as well as suggestions for sharing meals with those who have not gone through gastric surgery. Creative recipes cover every meal and food-breakfast and brunch, soups, vegetables, main courses, and sweet indulgences.

Gastric Sleeve Cookbook

Autor: Selena Lancaster
Publisher: Createspace Independent Publishing Platform
ISBN: 9781544608792
File Size: 17,10 MB
Format: PDF, ePub, Mobi
Read: 2912
Download or Read Book
Nourish your body with 60 nutritious Low-Carb, Low-Sugar, Low-Fat, High Protein Main Course Dishes for Lifelong Eating Style After Weight Loss Surgery... WHILE Keeping Your Taste Buds Happy! After a few weeks of fluid and soft food diet, it is time to introduce solid food back to your diet. This book is going to provide you with the essential information for your meal planning. This Gastric Sleeve Cookbook includes: An overview on the recovery stages after the soft food stage with dietary reminders and tips on food preparation. An at-a-glance nutrition summary table with cooking time to help you choose which dish to cook. 60 nutrient-dense, mouth-watering low-carb, low-sugar, low-fat, high-protein recipes made from poultry, fish, beef, pork, lamb, seafood and vegetables. Examples included Chicken Caprese, Chipotle Turkey Meatloaf, Cajun Tilapia, Beef Madras Curry, Garlic Lime Marinated Pork Chops, Lamb Rogan Josh, Shrimp Jambalaya, Green Bean and Wisconsin Cheese Casserole and so much more. All recipes are under 15g carbs, 5g sugar, 5g fat and over 7g protein for vegetarian dishes and over 10g protein for meat dishes. All recipes in this book are completed with details regarding cooking time, ingredients, direction, serving information and nutritional content, so you will have all the necessary knowledge to follow the plans. BONUS! A complete set of at-a-glance A4-printable PDF infographic posters on the approved food lists and daily reminders exclusive to readers. Grab this new cookbook today and discover how you can still enjoy your food while your body is recovering. Don't take a pass on these wonderful recipes!

Fresh Start Bariatric Cookbook

Autor: Sarah Kent
Publisher: Rockridge Press
ISBN: 9781623157739
File Size: 15,66 MB
Format: PDF, ePub, Docs
Read: 3030
Download or Read Book
Your bariatric surgery is behind you. But this is only the beginning. Your new body needs a new nutrition plan--starting now. The decision to have bariatric surgery is a life-changing one. Though not an all-in-one solution, for many people it marks a profound moment in their journey towards renewed health. According to the American Society for Metabolic and Bariatric Surgery (ASMBS), factors such as rethinking nutrition and modifying what you eat will play a vital role in determining your long-term weight loss success. But where do you begin? Bariatric dietician Sarah Kent helps bariatric patients by providing a range of pre- and post-operative nutritional services. Sarah knows how important it is--and how challenging it can seem--to rethink the way you eat. She also knows it's totally possible, as do the hundreds of bariatric surgery patients who've benefitted from her support groups at Froedtert Hospital's accredited Center of Excellence for bariatric surgery. With that in mind, Sarah sought out to create a bariatric cookbook that was easy to use, so you can get started right away. In Fresh Start Bariatric Cookbook, Sarah offers healthy, delicious takes on your favorite foods, so you can eat what you love without the fear of undoing the results of your surgery. With Fresh Start Bariatric Cookbook, you'll discover: More than 100 recipes that address the dietary necessities after a variety of weight loss surgeries, including: vertical sleeve gastrectomy, laparoscopic adjustable gastric band placement, and more Accurate serving size guidance, nutritional information, and labeling specific to your current post-op stage: from full liquids to purees, soft foods to general diet...this bariatric cookbook has it all Helpful identification of prep time, cook time, and total time so you can choose the bariatric cookbook recipe that works best for your schedule Simple, easy-to-follow bariatric cookbook recipes account for the importance of adequate post-op protein intake with the inclusion of useful tips for how you can increase the amount of protein in each meal Fresh Start Bariatric Cookbook has everything you need to continue along your post-bariatric surgery journey and discover the healthy life you deserve.

The Gastric Sleeve Bariatric Cookbook

Autor: Sarah Kent
Publisher: Rockridge Press
ISBN: 9781939754707
File Size: 12,63 MB
Format: PDF, ePub, Docs
Read: 4405
Download or Read Book
The Gastric Sleeve Bariatric Cookbook is the first complete meal plan and cookbook uniquely designed to fuel your body and satisfy your tastebuds after VSG. A commitment to nutrition is the key to success after having a vertical sleeve gastrectomy (VSG). During your first 8 weeks post-op, meal planning is essential to make sure you get the nutrition you need. In The Gastric Sleeve Bariatric Cookbook, Sarah Kent--author of the bestselling Fresh Start Bariatric Cookbook--delivers effective meal plans and recipes specifically tailored for your new lifestyle after VSG. Unlike any other bariatric cookbook on the market, The Gastric Sleeve Bariatric Cookbook approaches your new diet with immediate and long-term dietary needs in mind, to help you get healthier--not just thinner. In the pages of The Gastric Sleeve Bariatric Cookbook you'll find: 8 weeks of easy meal plans for each of the 4 post-op dietary stages (full liquid, pureed foods, soft foods, general diet) Over 95 protein-packed recipes--many of which yield leftovers for meals later in the week Post-op recipe icons that let you know at which stages you can eat each recipe, providing specific portion information as well Knowing what, when, and how much to eat after VSG doesn't have to be stressful. The Gastric Sleeve Bariatric Cookbook makes it easy, healthy, and simply delicious to eat well after surgery and beyond.

Burn The Fat Feed The Muscle

Autor: Tom Venuto
Publisher: Random House Canada
ISBN: 0345813715
File Size: 8,71 MB
Format: PDF, Mobi
Read: 6805
Download or Read Book
A smart, energizing program to help you shed fat, build muscle, and achieve your ideal body in just 30 days! A huge success as a self-published ebook, Burn the Fat, Feed the Muscle is the bible of fat loss that will allow any reader to get his or her dream body. Tom Venuto has created a program using the secrets of the world's leanest people,although it's not about getting ripped; it is about maximizing your fat loss through nutrient timing and strategic exercise. This totally revised and 25% new book includes a never-before-shared plan that will make it even easier for readers to achieve amazing results.

The 8 Week Blood Sugar Diet

Autor: Michael Mosley
Publisher: Simon and Schuster
ISBN: 1501111248
File Size: 22,71 MB
Format: PDF
Read: 9845
Download or Read Book
Discover the groundbreaking method to defeat diabetes without drugs using the step-by-step diet plans and recipes from #1 New York Times bestselling author Dr. Michael Mosley. The 8-Week Blood Sugar Diet is a radical new approach to the biggest health epidemic threatening us today... Our modern diet, high in low-quality carbohydrates, is damaging our bodies—producing a constant overload of sugar in our bloodstream that clogs up our arteries and piles hidden fat into our internal organs. The result has been a doubling in the number of type 2 diabetics, as well as a surge in those with a potentially hazardous condition—prediabetes. It is now known that even moderately elevated blood sugar levels can trigger heart disease, stroke, dementia, and cancer. But scientists have recently demonstrated that you can prevent and even reverse type 2 diabetes with a simple change in diet and lifestyle. Drawing on the work of Dr. Roy Taylor—one of the UK’s foremost diabetes experts—and his own experience as a one-time diabetic, Dr. Michael Mosley presents a groundbreaking, science-based, 8-week plan for diabetics who want to reverse their condition (and then stay off medication). He also offers a more flexible regime for people interested in the extensive health benefits to be gained from lowering their blood sugar levels and shedding dangerous fat. As Dr. Mosley says, it is never too late to act.

Gastric Sleeve Diet Cookbook

Autor: Bethany Silver
Publisher: Createspace Independent Publishing Platform
ISBN: 9781542907224
File Size: 21,10 MB
Format: PDF, ePub
Read: 4371
Download or Read Book
Kindle MatchBook: Get the Kindle edition free when you buy the paperback edition today! THREE STAGE RECOVERY RECIPES FOR GASTRIC SLEEVE, GASTRIC BYPASS, AND OTHER BARIATRIC AND WEIGHT LOSS SURGERY PATIENTS. INCLUDES PHOTOS, SERVING SIZE, AND NUTRITIONAL INFORMATION FOR EVERY RECIPE! Weight loss surgery has changed thousands of lives, but the recovery period demands a particular diet. Dozens of recipes for recovering from weight loss surgery! Whether you are recovering from a gastric sleeve, gastric bypass, lap band, or other type of weight loss surgery, this cookbook is the one you want! Healthy recipes for each stage of recovery The recipes in this cookbook are divided into the three stages of recovery. When you grab this cookbook you'll get tasty and comforting liquid recipes in the first stage, appetizing soft food recipes in the second stage, and mouth-watering solid foods in the third stage. This cookbook contains recipes that are specifically designed to be appropriate for all stages of recovery from weight loss surgery while still tasting great! Each and every recipe lists serving information and complete nutritional information as well as a photo! Enjoy your life! Grab this cookbook today and see how well you can eat, even while recovering from bariatric surgery!

Gastric Sleeve Cookbook

Autor: Selena Lancaster
Publisher: Createspace Independent Publishing Platform
ISBN: 9781543142983
File Size: 27,96 MB
Format: PDF, ePub, Mobi
Read: 2935
Download or Read Book
30+ Healthy and Easy-To-Follow Shakes, Broth, Popsicle and puree recipes for early stages of recovery after weight loss surgery... WHILE KEEPING YOUR TASTE BUDS HAPPY! Tired of drinking only protein shakes and skimmed milk for the fluid and puree stage of your recovery? You are in the right place! In this book, I will provide you with 30+ specially designed, healthy and delicious, easy-to-follow recipes that can greatly assist you with getting back to your optimum self after gastric sleeve surgery, and providing you with the right nutrients you need as you reach your fitness goals. Enlightening overview on the changes after surgery. YOU WILL KNOW WHAT TO EXPECT. By walking you through the timeline of recovery after surgery, you will get to know what is happening to your body and what kinds of dietary changes are necessary at each stage to ensure a smooth recovery. A vast variety of delicious, nutrient-dense, sweet and savory recipes, made from diary, chicken, fish, poultry, beef, vegetables and more, completed with all the essential information for your meal-planning. YOU WILL ENJOY YOUR FOOD! No one wants to eat the same food again and again, right? You will find the perfect solution here. Variety is key. Look at the list of recipes provided in this book below and you will know I am not babbling. CLEAR FLUID Hibiscus Iced Tea Lime Popsicle Clear Chicken Broth FULL FLUID Sugar free Chocolate Mousse Sugar free Lemon Yogurt Popsicle Low fat Vanilla Peanut Butter Ice Cream Cream of Broccoli Soup Pumpkin Soup PUREE Chocolate Berry Smoothie Strawberry Delights Pumpkin Pie Smoothie Chocolate Peanut Butter Shake Apple Pie smoothie Carrot Cake Smoothie Coconut Dream Shake Ricotta Protein Pancakes Italian tuna salad Lemon pepper Cod Salmon Yogurt Mousse Simple Chicken Salad Chicken Lime Soup Puree Buffalo Chicken Puree Beef Stew Puree Creamy Tomato Turkey Puree Turkey Tetrazzini Steamed Tofu with Egg Grilled Eggplant Yogurt Puree Cheesy Cauliflower Tofu Mash Classic Egg Salad Mushroom Celery Puree Ricotta Spinach Casserole All recipes in this book are completed with details regarding preparation time, cooking time, ingredients, direction, serving information, nutritional content, and possible alteration options, so you will have all the necessary knowledge to follow the plans. BONUS! A complete set of at-a-glance A4-printable PDF infographic posters on the approved food lists and daily reminders exclusive to readers. Too much information to remember? Don't worry! I have compiled a set of beautifully-designed A4-printable PDF infographic posters to remind you what you should / should not eat and daily dietary reminders for the fluid stage and puree stage. Now, say 'YES' to a fun and healthy way of eating after gastric sleeve surgery - with Selena Lancaster's Gastric Sleeve Cookbook Grab this new cookbook today and discover how you can still enjoy your food while your body is recovering. Don't take a pass on these wonderful recipes!

Salt Sugar Fat

Autor: Michael Moss
Publisher: Signal
ISBN: 0771057091
File Size: 24,54 MB
Format: PDF, Mobi
Read: 2773
Download or Read Book
From a Pulitzer Prize-winning investigative reporter at The New York Times comes the troubling story of the rise of the processed food industry -- and how it used salt, sugar, and fat to addict us. Salt Sugar Fat is a journey into the highly secretive world of the processed food giants, and the story of how they have deployed these three essential ingredients, over the past five decades, to dominate the North American diet. This is an eye-opening book that demonstrates how the makers of these foods have chosen, time and again, to double down on their efforts to increase consumption and profits, gambling that consumers and regulators would never figure them out. With meticulous original reporting, access to confidential files and memos, and numerous sources from deep inside the industry, it shows how these companies have pushed ahead, despite their own misgivings (never aired publicly). Salt Sugar Fat is the story of how we got here, and it will hold the food giants accountable for the social costs that keep climbing even as some of the industry's own say, "Enough already."

Food At Work

Autor: Christopher Wanjek
Publisher: International Labour Organization
ISBN: 9789221170150
File Size: 12,29 MB
Format: PDF, ePub, Mobi
Read: 6673
Download or Read Book
This volume establishes a clear link between good nutrition and high productivity. It demonstrates that ensuring that workers have access to nutritious, safe and affordable food, an adequate meal break and decent conditions for eating is not only socially important and economically viable but a profitable business practice too. Through case studies from a variety of enterprises in 28 industrialized and developing countries, the book offers valuable and practical food solutions which can be adapted to workplaces of different sizes and with different budgets. It also addresses an often-overlooked issue in nutrition: access to clean drinking water. Relevant laws, regulations and guides pertaining to meal breaks and workplace nutrition are also highlighted in this volume, and an extensive section containing checklists and other useful resources for unions, employers and governments is included.

The Blood Sugar Solution

Autor: Mark Hyman
Publisher: Little, Brown Spark
ISBN: 031619221X
File Size: 4,38 MB
Format: PDF
Read: 4125
Download or Read Book
In THE BLOOD SUGAR SOLUTION, Dr. Mark Hyman reveals that the secret solution to losing weight and preventing not just diabetes but also heart disease, stroke, dementia, and cancer is balanced insulin levels. Dr. Hyman describes the seven keys to achieving wellness-nutrition, hormones, inflammation, digestion, detoxification, energy metabolism, and a calm mind-and explains his revolutionary six-week healthy-living program. With advice on diet, green living, supplements and medication, exercise, and personalizing the plan for optimal results, the book also teaches readers how to maintain lifelong health. Groundbreaking and timely, THE BLOOD SUGAR SOLUTION is the fastest way to lose weight, prevent disease, and feel better than ever.

Gastric Sleeve Cookbook 2019

Autor: Tiffany Roller
Publisher: Independently Published
ISBN: 9781793090928
File Size: 11,11 MB
Format: PDF, Kindle
Read: 7151
Download or Read Book
Weight loss doesn't happen from dieting only. Diets are short term solutions to shed extra weight. Diets do not work in the long term because people hate being on a diet (it's ok, you can admit that here). The only long tern solution for permanent weight loss is to create new eating habits. This doesn't mean that chocolate will never pass your lips again, but it does mean looking after yourself and watching what you eat. You can lose weight when you have the right reasons and motivation, and the objective of this book is to help you to find the motivation you need to change your weight. Gastric Sleeve of Weight Loss Surgery is a procedure aimed at helping people suffering from obesity to get back to a healthy stage in life by surgically assisting in their weight loss. During the surgery, a portion of the stomach is removed so as to get it smaller (gastric sleeve). It is not a standalone surgery. You will have to follow a diet plan as well to sustain the benefits of this surgery. While surgery is the first step in your path towards a healthy lifestyle, adhering to the diet plan is the most important step.

Vegetarian And Plant Based Diets In Health And Disease Prevention

Autor: François Mariotti
Publisher: Academic Press
ISBN: 0128039698
File Size: 21,22 MB
Format: PDF, Mobi
Read: 211
Download or Read Book
Vegetarian and Plant-Based Diets in Health and Disease Prevention examines the science of vegetarian and plant-based diets and their nutritional impact on human health. This book assembles the science related to vegetarian and plant-based diets in a comprehensive, balanced, single reference that discusses both the overall benefits of plant-based diets on health and the risk of disease and issues concerning the status in certain nutrients of the individuals, while providing overall consideration to the entire spectrum of vegetarian diets. Broken into five sections, the first provides a general overview of vegetarian / plant-based diets so that readers have a foundational understanding of the topic. Dietary choices and their relation with nutritional transition and sustainability issues are discussed. The second and third sections provide a comprehensive description of the relationship between plant-based diets and health and disease prevention. The fourth section provides a deeper look into how the relationship between plant-based diets and health and disease prevention may differ in populations with different age or physiological status. The fifth and final section of the book details the nutrients and substances whose intakes are related to the proportions of plant or animal products in the diet. Discusses the links between health and certain important characteristics of plant-based diets at the level of food groups Analyzes the relation between plant-based diet and health at the different nutritional levels, i.e. from dietary patterns to specific nutrients and substances Provides a balanced evidence-based approach to analyze the positive and negative aspects of vegetarianism Addresses the different aspects of diets predominantly based on plants, including geographical and cultural variations of vegetarianism

The Complete Guide To Food For Sports Performance

Autor: Louise Burke
Publisher: Allen & Unwin
ISBN: 1741764750
File Size: 6,53 MB
Format: PDF, ePub, Mobi
Read: 6249
Download or Read Book
A substantially revised and updated edition of the highly respected guide to using nutrition as an integrated part of an athlete's total performance enhancing package.

Gastric Sleeve Recipes

Autor: John Carter
Publisher:
ISBN: 9781951103606
File Size: 3,25 MB
Format: PDF, ePub, Mobi
Read: 4980
Download or Read Book
Inside, you'll discover meals, sides, snacks, desserts, and drinks for each stage of the recovery process: Week 3 Pureed Food Recipes Week 4 "Real Food" Recipes Month 2 Recipes like Banana Almond Cinnamon Oatmeal Recipes for Month 3-6 (and Beyond) like Braised Pork Chops with Sweetened Apple Rings And more...

The Complete Weight Loss Surgery Guide Diet Program

Autor: Sue Ekserci
Publisher: Robert Rose Incorporated
ISBN: 9780778802730
File Size: 22,12 MB
Format: PDF, ePub, Mobi
Read: 6819
Download or Read Book
Provides information about obesity and weight-loss surgery and offers dietary and lifestyle guidelines for individuals who have had bariatric surgery as well as 150 recipes.

Gastric Sleeve Cookbook

Autor: Irene Griffen
Publisher: Createspace Independent Publishing Platform
ISBN: 9781548119805
File Size: 21,13 MB
Format: PDF, ePub
Read: 8626
Download or Read Book
Have you undergone surgery for a weight problem? Do you now need help to find a suitable diet that still provides all the nutrition you need? With the Gastric Sleeve Cookbook: Healthy and Delicious Recipes for you to Enjoy After Weight Loss Surgery you get a complete overview of what it means to have undergone surgery such as this and the limitations it will place on your diet. More than just a simple cookbook, packed with delicious recipes, this book also gives you: The facts about gastric sleeve surgery and what it means for you What the gastric sleeve diet is A list of FAQs The types of food to eat and those to avoid The different stages of such a diet And much more... It takes time to recover from a major operation such as this and that's where this book is literally a life-saver. By following the advice and strategies inside, you will quickly go from clear liquids through to eating regular food quickly and smoothly, helping you to maintain a healthy weight while enjoying food once more. Get your copy of the Gastric Sleeve Cookbook now. It's much more than just a cookbook.

The 800

Autor: Michael Mosley
Publisher:
ISBN: 9781780723624
File Size: 20,17 MB
Format: PDF, ePub, Mobi
Read: 9677
Download or Read Book
Six years ago, Dr Michael Mosley started a health revolution with the 5.2 Fast Diet, telling the world about the incredible power of intermittent fasting. In this book he brings together all the latest science - including a new approach: Time Restricted Eating - to create an easy-to-follow programme. Recent studies have shown that 800 calories is the magic number when it comes to successful dieting - it's an amount high enough to be manageable but low enough to speed weight loss and trigger a range of desirable metabolic changes. The secret of this new programme is that it is highly flexible - depending on your goals, you can choose how intensively you want to do it. Along with delicious, low-carb, Mediterranean-style recipes and menu plans by Dr Clare Bailey, The Fast 800 offers an effective way to help you lose weight, improve mood and reduce blood pressure, inflammation and blood sugars. Take your future health into your own hands.

I Quit Sugar

Autor: Sarah Wilson
Publisher: Clarkson Potter
ISBN: 0804186022
File Size: 8,20 MB
Format: PDF, Docs
Read: 5254
Download or Read Book
A New York Times bestseller, I Quit Sugar is week-by-week guide to quitting sugar to lose weight; boost energy; and improve your mood, and overall health, with 108 sugarfree recipes. Sarah Wilson thought of herself as a relatively healthy eater. She didn't realize how much sugar was hidden in her diet, or how much it was affecting her well-being. When she learned that her sugar consumption could be the source of a lifetime of mood swings, fluctuating weight, sleep problems, and thyroid disease, she knew she had to make a change. What started as an experiment to eliminate sugar--both the obvious and the hidden kinds--soon became a way of life, and now Sarah shows you how you can quit sugar too: * follow a flexible and very doable 8-week plan * overcome cravings * make food you're excited to eat with these 108 recipes for detox meals, savory snacks, and sweet treats from Sarah Wilson and contributors including Gwyneth Paltrow, Curtis Stone, Dr. Robert Lustig (The Fat Chance Cookbook), Sarma Melngailis (Raw Food/ Real World), Joe "the Juicer" Cross, and Angela Liddon (Oh She Glows) I Quit Sugar makes it easy to kick the habit for good, lose weight, and feel better than ever before. When you are nourished with delicious meals and treats, you won't miss the sugar for an instant. "When I quit sugar I found wellness and the kind of energy and sparkle I had as a kid. I don't believe in diets or in making eating miserable. This plan and the recipes are designed for lasting wellness." -- Sarah Wilson From the Trade Paperback edition.

Skinny Bitch

Autor: Rory Freedman
Publisher: ReadHowYouWant.com
ISBN: 1458797910
File Size: 12,65 MB
Format: PDF, Mobi
Read: 8834
Download or Read Book
Not your typical boring diet book, this is a tart-tongued, no-holds-barred wakeup call to all women who want to be thin. With such blunt advice as, "Soda is liquid Satan" and "You are a total moron if you think the Atkins Diet will make you thin," it's a rallying cry for all savvy women to start eating healthy and looking radiant. Unlike standard diet books, it actually makes the reader laugh out loud with its truthful, smart-mouthed revelations. Behind all the attitude, however, there's solid guidance. Skinny Bitch espouses a healthful lifestyle that promotes whole grains, fruits, and vegetables, and encourages women to get excited about feeling "clean and pure and energized."