Have you ever heard those words?  For your sake, I hope not.  But for those of you who have, I have empathy for you.  I just heard those words this past week….not for me, but for my husband.  What a blow!  How can someone so healthy have cancer?   

Scientific evidence suggests that about one-third of the 569,490 cancer deaths expected to occur in 2010 will be related to overweight or obesity, physical inactivity, and poor nutrition and thus could also be prevented.

My husband is none of the above.  He is active and eats well.  So now what?  We are not about to resign ourselves to the disease and give up.  Oh, no!  Now we are in a combat type mentality.  What should we do to give his body the best possible help to heal itself?

To know what we’re dealing with, we have to know what cancer really is.  Cancer is a group of diseases characterized by uncontrolled growth and spread of abnormal cells. If the spread is not controlled, it can result in death.

The good news is…. the 5-year relative survival rate for all cancers diagnosed between 1999-2005 is 68%, up from 50% in 1975-1977.  And, the healthier you are, the best chance you have of survival.

So what if you could prevent yourself from hearing those words?  Would you do everything in your power now to give yourself a fighting chance?  No one wants to think that is will happen to them.  But let me give you a statistic, there is not one of us that is going to get out of this world alive.  We all will die someday…not a happy thought.  But what if you could start today to plan how you were going to live for the rest of your life?

What are some eating habits and physical activity habits you could change today to be healthier?  Maybe you could start cooking your own meals…fresh is always best.  Maybe you could start walking 20 minutes a day.  Many diseases that happen to us are because we do not give our bodies the oxygen it needs. 

Change can be difficult but aren’t you worth it?  It’s just a matter of putting that self-talk in its place.  When you decide to go for a walk, your self-talk will say, “do it later…this isn’t a good time”.  Or, “I don’t feel up to it, I’ll do it tomorrow”.  When you hear those thoughts, think of me and my husband.  Stop disease before it can even start.   

If you have or know someone that has disease, here is one of my recommendations….In doing my research for cancer cures, I found this information on how to cure disease.  If I could cure my husband’s cancer, I would go to the ends of the earth to do it.  This information could save you or your loved one’s life.    

Let’s be truthful with one another. Who wants to be fat? I know I don’t and I’m sure you feel the same.  Then why has obesity in this country has become an epidemic?  If you look at TV, you will notice the media is constantly bombarding us with ads about food.

What reason do advertising agencies have in flooding us with so many TV commercials about food, especially the fast food giants? The simple fact is they want you to get fat so you will go out and spend more money on diet pills. This way you can get skinny and then start all over by going back to the fast food joints to get fat again. It is a catch-22 scenario. It is a vicious cycle.

Understand one fact. The health condition of the majority of people in developed nations has deteriorated to such an extent that it has literally become a crisis. According to experts, about 70% of the adult population living in the U.S is overweight. This means if you are thin and healthy you make up the minority.

This is a sad fact and something that needs to change. To think that the normal way to live is to be out of shape, overweight, and have all kinds of diseases….that is insanity. The fact that 9 out of 10 people are obese is a bad statistic.

Why is this country leaning toward getting fat? It is because most of us live sedentary lives. Kids are not spending their time running around and playing games outside. Instead, they jump on their video games or spend time surfing the Internet and chatting with friends or others.

Besides the above, people are getting fatter because of the way they eat. They try to grab something quick and end up eating something they should not. Everything that is bought from the store is processed. Most of it is refined….meaning many of the nutrients have been stripped from the food.  Most foods are packed with chemicals to preserve their shelf life. We live in a fast-paced world. For this reason people claim they don’t have time to cook or are too tired to…..so they grab quick junk foods from corner stores, fast food joints, and restaurants.

The plain and simple fact is that most of us have become lazy. In order to get change, you have to “want” to change.  Then, you must maintain control of what you put in your mouth. You have to act responsibly.

The solution to being overweight is simple. Make smarter food choices, prepare your own meals, and get out and exercise. If you do this, you won’t have to worry about being fat.

_______________

If what is contained in this article scares you, then you need to pick up a copy of my e-book How to Create a Lean and Healthy Body Quickly. Once you do this, you will learn the right way to eat and will lose that weight and keep it off as well. Just go to the fast-track-fat-loss website to learn more.

It is undeniable that snoring actually causes many major problems.  Besides not getting a good night’s sleep, you are probably annoying your loved ones.  It’s no wonder then that there are many people that want to quit snoring. Add to it the fact that everyone deserves some rest after a day of tiring work, makes this a crisis in many homes.

According to the British Medical Journal from 1997, 30% of those over age 30 snore, rising to 40% in middle-age.  Two-thirds of partnered adults say their partner snores, while 6 out of 10 of all adults (59%) say they snore according to The National Sleep Foundation’s 2005 poll. 

But it is not only adults that have a snoring problem, 5.6% of children are habitual snorers as reported by Pediatrics from November 2001.

According to this information, snoring is a problem that affects many if not most households.  So what can be done to get people sleeping like babies once again?

What are the contributing factors to why people snore?  The medical community has been searching for a cure to snoring for many years.   It is crucial to pinpoint what are the contributing factors that aggravate snoring.  Through trial and investigation, it is important to identify the root cause of snoring.

It all comes down to self-realization. Knowing yourself can create ways for you to eliminate the factors that contribute to your snoring. Thus, if you know you are subjected to specific stimuli that can create the channel for the causes then you will be able to find some ways to get around the stimulant.

Overweight individuals can be more susceptible to snoring than most individuals. Snoring is not exactly because the person is obese but because they generally have more tissue lining in their neck.  This tissue can cause snoring since more tissue can obstruct normal breathing.

Another factor contributing to snoring can be allergies.  Some people suffer from various forms of allergies that can lead to snoring.

There are many other possibilities that may cause you to snore. Get to know them. Your physician can be an excellent source of help as well as consultation and evaluation by an otolaryngologist, a specialist in problems concerning the throat, mouth and nose.

No matter what the cause of your snoring, don’t stop until you find the cause so you can have that restful sleep you’ve been craving.  Instead of waking up grumpy, you’ll wake up feeling refreshed and reenergized!

You look at yourself in the mirror or see a photo of yourself and you say to yourself, “I’ve got to lose some weight”?  So why don’t you?  Countless times you have said this to yourself and countless times you put it off for another day.  Does this sound like you?  So what is holding you back?  What excuse seems fitting for today?  Be honest with yourself and ask why you make an excuse rather than make a plan you can live with.

Some of the most common excuses that I hear are:

I Can’t Find Time to Exercise…
I Can’t Lose Weight Because  …
I Don’t Have Time To Fix a Healthy Meal…
I Can’t Resist Food…I Can’t Exercise Because….

Do you see a familiar tone in the above excuses?  It is the words “can’t” and “don’t”…..both are very negative words.  And, the list above are all excuses no matter what words you use.  The meaning of the word “excuse” is to offer an apology for, seek to remove the blame of or to make justification. 

Many times when we make excuses, we normally aren’t even aware we’re making excuses.  We firmly believe there are legitimate reasons why we can’t lose weight.  But if we become aware of what we’re saying to ourselves, it may astonish us.

No one likes being overweight yet we come up with excuses that prevent us from getting what we want.  We may be afraid we will fail, or afraid we may have to give up some of our favorites foods…._____ whatever your fear is, fill in the blank.

I’m here to tell you don’t be afraid of change.  The way you think will ultimately determine your success or failure.  The more negative your thoughts, the more excuses you’ll come up with and you will be committed to fail.  Make every effort to strive harder to achieve that “thing” you are striving for.  This is vitally important in weight loss but also works in other areas of your life where you need change.

Decide today that you are committed to success.  Change the way you think of weight loss.  Think of it as getting your body healthier.  Just think of a number of illnesses you may be able to alleviate.  Also consider the changes you can make in your body such as taking pressure off your back, hip and knees or just feel better.  If you ever listen to people who have lost a lot of weight, they always say, “I feel so good”.  I heard a quote once, “Nothing tastes as good as thin feels”.   

Today is the day for you to stop making excuses and determine you want to be happier and healthier.  It starts with a decision.  Today you can make a decision how you want to spend the rest of your life.  None of us wants heart disease, diabetes, or other illnesses.  What if you could alleviate one of these diseases by simply losing some weight today?  It’s a risk worth taking. 

When you find yourself making excuses, ask yourself why you’re making excuses.  Be totally honest with yourself.  Start today by putting yourself health first, you’re worth it!

Celebrities always look fabulous. Whether appearing in television or films or strutting down the red carpet during movie premiers and awards, they never cease to fascinate us with their larger than life presence. The truth is, it takes a lot of effort to look the way they do.  They cannot afford to slack off when it comes to taking care of their physical appearances. Their livelihood largely depends on how they look. Besides the clothes, the hair and the makeup, celebrities have to take good care of their bodies.

So it is no surprise that these stars have their own secrets when it comes to staying fit and gorgeous. Their health agenda can range from extreme workouts to well-planned meals. Who doesn’t want to know their secrets in staying absolutely sexy?  Being successful in keeping a healthy body, you’ll notice that each celebrity has a plan.  They may go off their plan from time to time but they each have a plan that works for them.  Here are some of the diet secrets of seven women celebrities.

1. Jennifer Aniston

The star of the phenomenal television show Friends not only mesmerized audiences with her adorable comic sense and her famous hairstyle, she was also known for having one of the sexiest bodies in Hollywood, as she appeared in countless magazine covers. To stay trim, Jennifer follows the 40:30:30 diet method. The diet consists of:

40% Low glycemic carbohydrates

-Foods such as beans, fruits and vegetables, legumes

30% lean proteins

-Tofu, fish, chicken, turkey, beef and low fat dairy products

30% essential fats

-nuts and seeds, fish and olive oils

It is essential that every meal should contain macronutrients which are nutrients that the body uses in relatively large amounts – proteins, carbohydrates, and fats to attain the balance of hormones and maximum weight loss.

2. Kate Hudson

The gorgeous daughter of actress Goldie Hawn gained 60 pounds during her pregnancy, which she needed to shed quickly before commencing on her next film. From her previous eating plan, she switched to a higher protein diet. She consumed high protein meals in smaller portions, and she combined this diet with an exercise program that includes weight training and cardiovascular workouts. After getting a lot of flak because of her post-pregnancy figure, Kate removed all that baby weight in only four months and has gained abdominal muscles that gained the envy of many in Hollywood.

3. Gwyneth Paltrow

A lot of people may find it hard to believe that the perpetually slim Academy award-winning actress actually needs to diet. Gwyneth actually follows a healthy eating plan avoiding sugar and white flour. She usually follows a macrobiotic diet, eating foods like vegetables, brown rice, and lean meat. She also eliminated dairy from her diet, and does yoga every day.

4. Madonna

The pop star known as the Material Girl has always flaunted a body that is to die for, and has become a true fitness paragon over the years. She keeps herself in tip-top shape by having Ashtanga Yoga, and follows a strict diet that mostly shuns junk foods. She adopted a macrobiotic eating plan that includes organic foods rich in lean protein.

5. Christie Brinkley

Long-time supermodel maintains her all-American good looks by being a vegetarian. She does not keep junk foods of any kind inside her home to make sure that she does not eat them when cravings occur. She snacks on sweet potatoes in place of candy bars, and she adopts a liquid juice diet when she needs to slim down fast.

Celebrities are just like ordinary people. They need to maintain their figures just like anyone else, and there is more pressure on their part since they are constantly in the public eye. Ordinary folks can have celebrity-like bodies; too, by following a diet and fitness plan that fits the better health of their body.  Once you find the plan that works for you, you can also look red-carpet worthy.

Losing weight seems to be a very popular subject with all the information coming out on the weight epidemic we’re facing.  People who want to lose weight commonly think about reducing the amount of food they eat. This may be an answer to your problem but not exactly the best solution there is. In fact, depending on the amount you reduce in your food intake, it may even be more dangerous to one’s health than not dieting at all. So how does one lose weight effectively and safely? Here are some points one should consider when trying to lose weight:

Beware of the Crash Diets

Most people think that trimming down the calories can alone shed off their unwanted excess. Probably this is because of the fad in advertising about low-calorie food products and beverages. What people don’t know is that this could be dangerous because when they decrease their calorie intake to below the required levels, the body begins to digest the fats. Sounds good doesn’t it?  But unfortunately it doesn’t actually work that way. Burning fat requires a lot of energy. Since there is not much energy in the body to facilitate metabolism of fat, it will run at a very slow pace resulting to problems such as fatigue, illness and weak immune system.

A low-calorie diet also compensates the body by burning muscle. People on this type of diet who revert back to their old eating habits end up gaining back some; if not all the weight they have shed off. This would consist mainly of fats. And since fats have more volume per mass than muscle, they end up having the same weight as before but more bulky. In losing weight, one should keep in mind that they should lose excess body fats only.

However, one can try out eating small meals at more frequent intervals. This way the body will not think that it is being starved and will not store food as fat.

Eat Properly

One may have considered junking the crash diet option.  However, don’t forget to watch what you’re eating. Variety must always be considered so that you get the necessary nutrients from your diet. It is also healthier to eat food that are roasted, steamed or broiled rather than fried. It is also important to include a lot of fiber in the diet. Frequent rehydration is also necessary.

Pump Up Lean Muscle Mass

Muscle burn calories when they are worked; they even do so at rest. Unlike fats which just lie around, bulge around the pants and dangle beneath the sleeves, muscles burn calories all-day round. With this fact, one can start weight loss by increasing muscle mass. The more muscles, the less fat will be left. This is attainable starting with working out with resistance exercises.

Engaging in Aerobics

Aerobics are not only good for the heart by increasing cardio-vascular endurance. Aerobics also help in increasing lean muscle mass while simultaneously decreasing excess body fat. Aside from these, aerobics make the metabolic process more efficient even after a long while. Imagine burning fat efficiently while driving along the freeway or even while watching television.

Extra “Push”

Some people believe that smoking and caffeine can actually help in losing weight. This can perhaps be true; however, they do the body more harm than good because of their side-effects. For that extra “push”, one can try out taking food supplements.  After all, 95% of these products out in the market today actually are very good for the body to work efficiently.  And in the end, isn’t that what we all want?  A body that works efficiently will also be at its Perfect Weight.

On Taking Diet Pills

Over-the-counter diet pills affect the amount of weight one loses as well as how long one keeps that amount of weight off. However, one must be wary of the side-effects of these diet pills. As such, one must faithfully follow the instructions provided for in the packaging. It is also prudent to consult the physician anyway before trying out these drugs and also to find out which type would be best for the individual. By taking diet pills to control your weight, you could possibly harm your body.  So when considering a plan for weight loss, this method is not recommended.

Losing weight does not have to mean sacrifice and suffering. Actually, it means opening up to a more full and healthy life where you don’t have to feel bad about yourself.  In fact, you should be commended for making the decision to be healthier. Losing weight might entail a little adjustment to your lifestyle.  But don’t you think you’re worth it?

Your mind is the most powerful force that you own.  When it comes to weight loss, your mind and what you think is the deciding force between success or failure.

Contrary to what most weight loss gurus are telling you today, what and how you think about yourself will decide if you are successful or not.  Most weight loss gurus are telling you that it is their diet, their supplement, their exercise gadget that will make the difference for you.  I’m here to tell you that it is your thinking (your mind) that has the most to do with weight loss and not the pill, gadget or diet plan.  You have gotten to be overweight in the first place by your thought process.  Believe it or not, you have given yourself permission to be overweight.

Your mind knows what your idea weight is.  It is just that your thinking has gotten in the way.  Have you ever said to yourself, “I’ve worked hard today, I deserve a treat” and then you indulge in something your mind wants but your body does not need.  Or, maybe you’ve said, “I haven’t eaten much all day, I’ll just stop at a drive through on the way home and get a snack”.  You see, your thoughts are sabotaging you.

Forgetting the most important part of weight loss is why most people fail.  Did you know that your mind is programmed to find that which is loses?  Think about this for a minute, what if you were to lose your keys….immediately, your mind goes into overdrive to think where you last had your keys and what you did with them.  Your mind will not stop until it finds your keys.  It is the same thing with weight loss, your mind will go into overdrive to find the lost pounds.  And many times when those pounds are found, it adds a few more along the way.  Thus, another failure and you think you’ll never be able to lose weight.

Wrong.  You just need the right tools to help you lose weight permanently.  The first thing you need to do is to stop thinking about the things you don’t want.  You don’t want to be fat.  You don’t want to be unhealthy.  You don’t want to be obese.  The more you think about these things, the more you will bring them into reality.

Instead, start thinking about the thing you DO want.  Start thinking of yourself being healthy, at your perfect weight and happy.  Start having a conversation with yourself on what you want to look like, how you will feel when you’re healthy and at your perfect weight.

Then, the next step is to start with a plan.  You must be willing to change.  Change your eating habits, change your activity level, and/or change your thinking.  Find a plan that you are willing to accept into your life..long-term….not short-term.  This is not a simple white knuckle change for a few days or weeks.  This is a life style change for the rest of your life. 

You may be one idea away from permanent weight loss.  For a limited time, I am giving away my free ebook “101 Ideas to Kick Start Your Diet”.  Click here and get your free copy today and begin your journey to permanent weight loss.

Dieting has become an American obsession.  Are you currently on a diet?  Have you ever been on a diet?  I would assume that most people would have to say “yes” to the above questions.

The diet industry makes a tremendous amount of money trying to convince you that when it comes to weight loss their diet is the one that will work for you.  In fact, according to BusinessWeek.com, Americans spend $40 billion a year on weight-loss programs and products.

So when the word diet is mentioned, what comes to your mind?  Immediately the first thought that often comes to your mind is that of loss, I would assume.  It means you’ll have to give up eating some of your favorite foods or you won’t be able to eat the amount of food you presently are consuming.

Therein lays the problem with diets…..our thought process.  Believe it or not, we give ourselves permission to be overweight.  We have a dialogue that goes on in our head over everything we think, do or say.  This dialogue is what directs your actions. 

Our thought process can justify our actions for any number of things we do.  If your dialogue’s main goal is to satisfy your emotions, you will continually choose those things that satisfy those emotions.  But, however, if your main goal is to be healthy, your dialogue will direct you to do those things that bring better health to your body.

By changing a few of our thought processes, we can easily change our actions to serve us better.  We need to start thinking of ourselves looking good and feeling great.  When we hear the word diet, we should think of it in a healthy way….that is only if you have chosen a healthy plan to follow.

The $40 billion Americans spent on diet plans each year is a significant amount of money.  So exactly what do these billions of dollars represent? 

Most dieters want a quick fix…maybe they have had a bad report from their doctor, or they have a special occasion they want to look good for, or they want to fit into thinner jeans for more than a few months or years. 

Whatever the reason, most people are looking for a quick fix rather than a plan they can endorse that will fit into their lifestyle for the rest of their lives.  If Americans are wasting billions of dollars on endless diets, it’s likely the fault lies not with the plan but with us.

The good news in all of this is you can control the way you respond by changing the dialogue that goes on inside of you.  Spend a few minutes each day visualizing what you will look like when you’re at your perfect weight.  How will you think, feel and act?  Imagine yourself choosing healthy choices for yourself. 

If you need assistance on finding easy ways to change your dialogue, visit my website at    

http://www.tinyfav.com//e3cac24b/  

Find a healthy diet and exercise plan that fits you and you’ll be well on your way to looking good and feeling great!

To lose weight or not to lose weight…that is the question! Most of us would immediately answer….yes, I want to lose weight. Easy to say….not so easy to do. This is one decision most of us wait until we are forced into action by health problems or for other reasons until we get serious about making the decision. Most of us talk about losing weight but we don’t put the action behind the decision. Talking about it is as far as many of us ever get.

Most of us have this picture in our mind that losing weight is a lot of work. We are afraid we’re going to have to give up our favorite foods or that we will have to do exercises we’re not that excited about and so we associate “pain” with the decision to lose weight. So our natural response is to think about losing weight but we never do anything about it.

Losing weight should not be a struggle as you have imagined. But I would be lying to you if I didn’t tell you that you’ll need to be make some changes. After all, you didn’t get overweight overnight. The weight won’t come off overnight either. But these changes you’ll need to make don’t need to have pain associated with them.

When it comes to other changes we make in our life, it seems like we do a much better job of accepting those changes much easier than we do with a decision to lose weight. Changing jobs, moving, marriage and/or divorce are all life changes we make and we just do it because there is no other alternative so we just accept it and move on.

What are some reasons why you want to lose weight?

• Maybe you’re tired of your clothes that don’t fit you anymore
• Maybe you just learned you have diabetes
• Maybe you have high blood pressure
• Maybe you have a family history of cancer of heart disease
• Maybe your joints are becoming more and more stiff and its harder for you to get around
• Maybe you’re in a new relationship and want to look your best

Whatever your reason, you need to make a commitment to yourself that your health is more important than anything else. Now is the time for you to decide how you want to live the rest of your life. Do you want to risk having serious health problems that will be extremely costly for you? Or, do you want to feel good about yourself and how you look? Anything worth doing is worth doing right. The quick and fast method you see on those infomercials will actually add to your health problems. Remember, we want to live a happy and fulfilled life not a life of going to see the doctor every week.

So ask yourself, am I ready to lose weight? Are you ready to make a life style change? Are you ready to make a commitment to yourself to become healthier?

If you’re ready to make the ultimate choice to take control of your weight instead of letting your weight control you, then you’re ready. I’m here to tell you that you can do it and that losing weight doesn’t have to be difficult.

Once you have made your decision and you’re ready and determined to lose weight whatever it takes, then you’ll be ready to make the life changes that will be necessary to follow through on your decision.

Start by making better choices for yourself. Each morning remember the commitment that you made to yourself and follow through on your commitment. Find a plan that works for you and your lifestyle. And stick to it! Before long you’ll start to see changes in your body but better yet, you’ll begin to feel so much better.

Because when you finally make that “decision” to lose weight and you’re truly ready to lose weight, nothing will stop you!

P.S. Need some ideas on how to Kick Start Your Diet? Go here to get your free ebook of 101 ideas.

Losing weight and our body image seem to be an obsession with many people and perhaps you’re one of them.  Maybe you’re a person that needs to lose a few pounds or maybe you feel you’re at your perfect weight.  No matter what category you’re in, every person has the same issue…that being your body needs food for fuel.  Without food or some type of nutrition, you would die. 

So what fuel are you giving your body to work with?  The easiest way to see what you’re feeding your body is journaling exactly what you are eating each day.  For one day, write everything every single food item that you put into your mouth.  Don’t cheat.  Be honest.  Then, take a look at the list and see if you are giving your body fuel or are you giving your body food that causes problems and doesn’t allow your body to function properly. 

Making a change in your diet can be the easiest and most effective gift that you can give your body.   It doesn’t have to be something you dread doing…it can be very easy to make small changes.  These small changes can make a huge difference in the way your body feels.  Because once your body receives the proper fuel that it needs to function at optimum levels, you will feel so much better.  And over the course of a year, this could mean a loss of several pounds and possibly a drop in blood sugar, blood pressure or a host of other health issues you may have.

Now is the time to decide how you’re going to live for the rest of your life.  Wouldn’t you like to feel great so you can enjoy your life? 

If you’re thinking that you would like to make changes in your diet but all the foods you’d have to buy would be too costly….I am here to tell you that is a feeble excuse.

Consider this…

§         At McDonalds, a premium grilled chicken sandwich is 420 calories and 10 grams of fat for $3.69.  Add a side salad for $1.00 and that adds 20 calories, but no fat.

§         At Taco Bell, one Fresco grilled soft taco is 160 calories, 4.5 grams of fat and costs $1.69.

§         At KFC, a grilled chicken breast is 180 calories, 4 grams of fat and costs $2.89.

That doesn’t sound too expensive does it? 

You can take one step at a time to make your diet healthier.  Each change that you make will make a huge difference.  Try choosing one of the following each day and it will become a habit for you and by the end of the year, think how much healthier you’ll feel….

§         Drink more water

§         Keep a bowl filled with fresh fruit

§         Plan your healthy meals and shop for one full week

§         Buy what’s fresh and seasonal and on sale

§         Make a pot of brown rice every week and use instead of bread or potatoes for one meal

§         Share with a friend that wants to make changes in their diet, too

§         Take a prepared lunch with you to work or school

§         Go to a farm market and buy fresh fruits and vegetables

§         Try one new simple healthy recipe each week

§         Buy pantry stables in bulk and on sale

§         Grow some fresh herbs on your window sill

§         Start using a crock pot to prepare your meals.  Instead of spending $10 – $20 for take out, you can spend $1.70 per person by cooking at home.  You can heat your crock pot for 8 hours for only $.10.

Hopefully you will see the benefit in making small changes in your diet that will give you huge benefits.  Not only will you feel better about yourself….your body will be healthier which leads to a much happier life for yourself.    

In the words of George William Curtis, “Happiness lies, first of all, in health.”

Make health your priority and the added benefit is your overall happiness as well.  Make small changes today and your body will thank you for it tomorrow.