Most medical doctors are hostile toward nutritional supplements. They parrot the idea that they are ineffective and possibly dangerous, due to a lack of scientific evidence supporting them. In the same breath, they push drugs. Recent research underscores this deadly paradox.
Prescription drugs have become the single greatest threat to the health, safety and security of the American people. They kill an estimated 105,000 people per year. That equates to one individual dying about every five minutes from an "approved" drug, or almost 300 deaths every day.
If not killed, an estimated 2 million people are victims of prescription drug-induced illnesses. These may include drug-induced obesity, diabetes, cancer, kidney disease, autism, depression and heart failure.
Now, what about supplements?
According to the annual report of the American Association of Poison Control Centers, the National Poisoning and Exposure Database showed that there was not even one death caused by vitamin supplements in 2005.
Can someone please give our doctors a prescription drug reality check?
[Author Shane Ellison is known as "The People's Chemist." He holds a Master's degree in organic chemistry and has first-hand industry experience with drug research, design and synthesis. ]
"This article appears courtesy of Early to Rise's Total Health Breakthroughs, offering alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com"
Friday, September 28, 2007
Monday, August 20, 2007
Drunk Driving Deaths
ARLINGTON, Va. (AP) — The National Highway Traffic Safety Administration released data showing there were 13,470 deaths in 2006 involving drivers with blood alcohol levels of .08 or higher, which is the legal limit for adults throughout the country.
The overall number of deaths involving drivers with any amount of alcohol in their blood was 17,602 last year. That was about the same as the year 2005, according to spokeswoman Heather Ann Hopkins.
The overall number of deaths involving drivers with any amount of alcohol in their blood was 17,602 last year. That was about the same as the year 2005, according to spokeswoman Heather Ann Hopkins.
Friday, August 17, 2007
Words of Wisdom
* Eagles may soar, but weasels aren't sucked into jet engines.
* If at first you don't succeed, destroy all evidence that you tried.
* He who hesitates is probably right.
* Never do card tricks for the group you play poker with.
* No one is listening until you make a mistake.
* Success always occurs in private, and failure in full view.
* The hardness of butter is proportional to the softness of bread.
* To succeed in politics, it is necessary to rise above your principles.
* A clear conscience is usually the sign of a bad memory.
* Change is inevitable....except from vending machines.
* If you think nobody cares about you, try missing a couple of payments.
* Attempt to get a new car for your spouse--it'll be a great trade!
* I'd kill for a Nobel Peace Prize.
* Everybody repeat after me....."We are all individuals."
* If at first you don't succeed, destroy all evidence that you tried.
* He who hesitates is probably right.
* Never do card tricks for the group you play poker with.
* No one is listening until you make a mistake.
* Success always occurs in private, and failure in full view.
* The hardness of butter is proportional to the softness of bread.
* To succeed in politics, it is necessary to rise above your principles.
* A clear conscience is usually the sign of a bad memory.
* Change is inevitable....except from vending machines.
* If you think nobody cares about you, try missing a couple of payments.
* Attempt to get a new car for your spouse--it'll be a great trade!
* I'd kill for a Nobel Peace Prize.
* Everybody repeat after me....."We are all individuals."
Thursday, August 09, 2007
A 12 Minute Exercise
We live in such a busy world that one excuse for not exercising is a lack of time. An article in Prevention is entitled " Get Fit in 12 minutes a Day."
Prevention wrote about research in England that asked 12 sedentary women to climb a 200 step staircase.They started with once and progressed to six times a day. They could take the elevator down, so when they had completed the study they were only exercising about 12 minutes a day. They not only boosted their fitness level, but also improved their cholesterol level enough to cut their risk of cardiovascular disease by 33%.
In a second study of 13,500 men, those who climbed up and down at least 700 steps a week, or 100 steps a day (half that of the first study), reduced their risk of death by nearly 20%.
This reduction is comparable to what you'd achieve by walking about 2 miles a day, which takes most people 35 to 40 minutes. From a calorie-burning perspective, you'd have to walk briskly for 30 minutes to burn the same number of calories that you would climbing stairs for 15 minutes.
Find some stairs and live longer and healthier.
Prevention wrote about research in England that asked 12 sedentary women to climb a 200 step staircase.They started with once and progressed to six times a day. They could take the elevator down, so when they had completed the study they were only exercising about 12 minutes a day. They not only boosted their fitness level, but also improved their cholesterol level enough to cut their risk of cardiovascular disease by 33%.
In a second study of 13,500 men, those who climbed up and down at least 700 steps a week, or 100 steps a day (half that of the first study), reduced their risk of death by nearly 20%.
This reduction is comparable to what you'd achieve by walking about 2 miles a day, which takes most people 35 to 40 minutes. From a calorie-burning perspective, you'd have to walk briskly for 30 minutes to burn the same number of calories that you would climbing stairs for 15 minutes.
Find some stairs and live longer and healthier.
Wednesday, August 08, 2007
Deep Young Thoughts
From a newspaper contest where young entrants were asked to imitate “Deep Thoughts by Jack Handey.”
I believe you should live each day as if it is your last, which is why I don’t have any clean laundry because, come on, who wants to wash clothes on the last day of their life? --Age 14
Give me the strength to change the things I can, the grace to accept the things I cannot, and a great big bag of money.—Age 13
For centuries, people thought the moon was made of green cheese. Then the astronauts found that the moon is really a big hard rock. That’s what happens to cheese when you leave it out.—Age 6
I once heard the voice of God. It said “Vrrrrmmmmm.” Unless it was just a lawn mower.—Age 11
I like to go down to the dog pound and pretend that I’ve found my dog. Then I tell them to kill it anyway because I already gave away all of his stuff. Dog people sure don’t have a sense of humor.—Age 14
Often, when I am reading a good book, I stop and thank my teacher. That is, I used to, until she got an unlisted number.—Age 15
Think of the biggest number you can. Now add five. Then, imagine if you had that many Twinkies. Wow, that’s five more than the biggest number you could come up with! --Age 6
Once, I wept for I had no shoes. Then I came upon a man who had no feet. So I took his shoes. I mean, it’s not like he really needed them, right? --Age 15
If we could just get everyone to close their eyes and visualize world peace, imagine how serene and quiet it would be, until the looting started.—Age 15
I believe you should live each day as if it is your last, which is why I don’t have any clean laundry because, come on, who wants to wash clothes on the last day of their life? --Age 14
Give me the strength to change the things I can, the grace to accept the things I cannot, and a great big bag of money.—Age 13
For centuries, people thought the moon was made of green cheese. Then the astronauts found that the moon is really a big hard rock. That’s what happens to cheese when you leave it out.—Age 6
I once heard the voice of God. It said “Vrrrrmmmmm.” Unless it was just a lawn mower.—Age 11
I like to go down to the dog pound and pretend that I’ve found my dog. Then I tell them to kill it anyway because I already gave away all of his stuff. Dog people sure don’t have a sense of humor.—Age 14
Often, when I am reading a good book, I stop and thank my teacher. That is, I used to, until she got an unlisted number.—Age 15
Think of the biggest number you can. Now add five. Then, imagine if you had that many Twinkies. Wow, that’s five more than the biggest number you could come up with! --Age 6
Once, I wept for I had no shoes. Then I came upon a man who had no feet. So I took his shoes. I mean, it’s not like he really needed them, right? --Age 15
If we could just get everyone to close their eyes and visualize world peace, imagine how serene and quiet it would be, until the looting started.—Age 15
Thursday, August 02, 2007
Monday, July 30, 2007
Lookin' fer a Deevorce
A farmer walked into an attorney’s office wanting to file for a divorce.
The attorney asked, “May I help you??” The farmer said, “Yea, I want to get one of them deevorces.”
The attorney said, “Well do you have any grounds?”
The farmer said, “Yea, I got about 140 acres.”
The attorney said, “No, you don’t understand, do you have a case?”
The farmer said, “No, I don’t have a Case, but I have a John Deere.”
The attorney said, “No, you don’t understand, I mean do you have a grudge?”
The farmer said, “Yea, I got a grudge, that’s where I park my John Deere.”
The attorney said, “No sir, I mean do you have a suit?”
The farmer said, “Yes, sir, I got a suit, I wear it to meetins on Sundays.”
The exasperated attorney said, “Well, sir, does your wife beat you up or anything?”
The farmer said, “No sir, we both get up about 4:30.”
Finally, the attorney said, “Okay, let me put it this way: why do you want a divorce?”
“Well, I can never have a meaningful conversation with her.”
The attorney asked, “May I help you??” The farmer said, “Yea, I want to get one of them deevorces.”
The attorney said, “Well do you have any grounds?”
The farmer said, “Yea, I got about 140 acres.”
The attorney said, “No, you don’t understand, do you have a case?”
The farmer said, “No, I don’t have a Case, but I have a John Deere.”
The attorney said, “No, you don’t understand, I mean do you have a grudge?”
The farmer said, “Yea, I got a grudge, that’s where I park my John Deere.”
The attorney said, “No sir, I mean do you have a suit?”
The farmer said, “Yes, sir, I got a suit, I wear it to meetins on Sundays.”
The exasperated attorney said, “Well, sir, does your wife beat you up or anything?”
The farmer said, “No sir, we both get up about 4:30.”
Finally, the attorney said, “Okay, let me put it this way: why do you want a divorce?”
“Well, I can never have a meaningful conversation with her.”
Friday, July 27, 2007
Are Your Meds Safe?
Are Your Blood Pressure Meds Killing You?
By Shane Ellison
Did you know that rising blood pressure is a normal process of aging and does not require drug intervention, even when it reaches 140/80? Medical literature shows that as we age blood pressure rises slightly to accommodate an increased demand of oxygen and nutrients. And this rise does not put us at any risk of early death. It is completely natural for the first number (systolic) to be 100 plus our age.
But this is not what Big Pharma wants you to believe.
Among the top 10 drugs prescribed in the U.S., blood pressure (hypertension) medications ensnare millions into the prescription drug trap. That trap kills 200,000 and injures close to 2.2 million Americans every year.
Beta-blocker drugs and diuretics such as Toprol-XL™, Lopressor™ (metoprolol), Tenormin™ (atenolol) and Coreg™ (carvedilol) serve as fat fertilizer to the human body. As a result, patients who take these drugs are at a 28 percent to 50 percent greater risk of suffering from type II diabetes.
Calcium channel blockers such as Adalat, Procardia™ (nifedipine) and Norvasc™ (amlodipine) are not safe alternatives. By blocking calcium from entering the heart, users are put at greater risk of dying from heart failure.
Cancer is also a possibility. In 1996, the National Institutes of Health warned that, “Postmenopausal women who took calcium channel blockers had twice the risk of developing breast cancer than other women.”
So what can you do about it naturally?
First, eliminating sugar and artificial flavors is among the best things you can do to obtain a relatively normal blood pressure.
Replacing carbohydrates (bread, pasta, excess fruit) with healthy fats such as coconut oil, grass-fed beef, wild salmon, avocados, seeds and nuts will also help.
Using cardiovascular nutrients such as L-arginine, magnesium aspartate and grape seed extract can be a potent natural remedy. Based on Nobel Prize-winning science, these artery-preserving molecules increase the production of nitric oxide, which helps dilate and relax arteries.
Blood pressure medications are made to sell, not heal. Once you understand this, you can avoid the deadly prescription-drug trap.
"This article appears courtesy of Early to Rise’s Total Health Breakthroughs, offering alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com"
By Shane Ellison
Did you know that rising blood pressure is a normal process of aging and does not require drug intervention, even when it reaches 140/80? Medical literature shows that as we age blood pressure rises slightly to accommodate an increased demand of oxygen and nutrients. And this rise does not put us at any risk of early death. It is completely natural for the first number (systolic) to be 100 plus our age.
But this is not what Big Pharma wants you to believe.
Among the top 10 drugs prescribed in the U.S., blood pressure (hypertension) medications ensnare millions into the prescription drug trap. That trap kills 200,000 and injures close to 2.2 million Americans every year.
Beta-blocker drugs and diuretics such as Toprol-XL™, Lopressor™ (metoprolol), Tenormin™ (atenolol) and Coreg™ (carvedilol) serve as fat fertilizer to the human body. As a result, patients who take these drugs are at a 28 percent to 50 percent greater risk of suffering from type II diabetes.
Calcium channel blockers such as Adalat, Procardia™ (nifedipine) and Norvasc™ (amlodipine) are not safe alternatives. By blocking calcium from entering the heart, users are put at greater risk of dying from heart failure.
Cancer is also a possibility. In 1996, the National Institutes of Health warned that, “Postmenopausal women who took calcium channel blockers had twice the risk of developing breast cancer than other women.”
So what can you do about it naturally?
First, eliminating sugar and artificial flavors is among the best things you can do to obtain a relatively normal blood pressure.
Replacing carbohydrates (bread, pasta, excess fruit) with healthy fats such as coconut oil, grass-fed beef, wild salmon, avocados, seeds and nuts will also help.
Using cardiovascular nutrients such as L-arginine, magnesium aspartate and grape seed extract can be a potent natural remedy. Based on Nobel Prize-winning science, these artery-preserving molecules increase the production of nitric oxide, which helps dilate and relax arteries.
Blood pressure medications are made to sell, not heal. Once you understand this, you can avoid the deadly prescription-drug trap.
"This article appears courtesy of Early to Rise’s Total Health Breakthroughs, offering alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com"
Thursday, July 26, 2007
Cynics Guide to Life
The journey of a thousand miles begins with a broken fan belt and a leaky tire.
I believe for every drop of rain that falls, a flower grows. And a foundation leaks and a ball game gets rained out and a car rusts and...
Follow your dream! Unless it’s the one where you’re at school in your underwear during a fire drill.
Always take time to stop and smell the roses... and sooner or later, you’ll inhale a bee.
Do not walk behind me, for I may not lead. Do not walk ahead of me, for I may not follow. Do not walk beside me, either, just leave me alone.
When I’m feeling down, I like to whistle. It makes the neighbor’s dog run to the end of his chain and gag himself.
It’s always darkest before dawn. So if you’re going to steal the neighbor’s newspaper, that’s the time to do it.
This morning I woke up to the unmistakable scent of pigs in a blanket. That’s the price you pay for letting the relatives stay over.
This land is your land. This land is my land. So stay on your land.
I believe for every drop of rain that falls, a flower grows. And a foundation leaks and a ball game gets rained out and a car rusts and...
Follow your dream! Unless it’s the one where you’re at school in your underwear during a fire drill.
Always take time to stop and smell the roses... and sooner or later, you’ll inhale a bee.
Do not walk behind me, for I may not lead. Do not walk ahead of me, for I may not follow. Do not walk beside me, either, just leave me alone.
When I’m feeling down, I like to whistle. It makes the neighbor’s dog run to the end of his chain and gag himself.
It’s always darkest before dawn. So if you’re going to steal the neighbor’s newspaper, that’s the time to do it.
This morning I woke up to the unmistakable scent of pigs in a blanket. That’s the price you pay for letting the relatives stay over.
This land is your land. This land is my land. So stay on your land.
Wednesday, July 25, 2007
Forged "Evidence"
Fossil "evidence" that was once loudly hailed as proof that birds evolved from other creatures has been shown to have been forged. In 1999 National Geographic magazine featured an article about a fossil of a feathered creature with a tail like a dinosaur's. The magazine declared the creature to be "a true missing link in the complex chain that connects dinosaurs to birds." The fossil, however, turned out to be a forgery, a composite of the fossils of two different animals. In fact, no such "missing link" has ever been found. - Awake! July 2007
Take a Stress Break
Scheduling Stress Breaks
By Michael Masterson
If you are a workaholic, you will be forever on the verge of a nervous breakdown unless you do something about it. One of the best things you can do is schedule at least two stress breaks every working day.
A stress break is not a stress break unless:
You get at least 10 feet away from your desk.
You are completely distracted by it.
It lasts at least five minutes.
It relaxes you.
It energizes you.
If you have good control over your daily schedule, you can plan stress breaks between tasks. Ideally, you’ll want a five-minute break every 90 to 120 minutes. If your schedule is too frenetic or unpredictable to do it that way, use an egg timer and simply break away from whatever you are doing when it rings.
Suggested stress-reducing activities:
-Stretching
-Yoga
-A walk in the sunshine
-Meditation or self-relaxation
What will NOT reduce stress?
-Lifting weights
-Any strenuous exercise
-Talking about work
-(Probably) talking about anything
This is something you can start today. If you think you are too busy to start today, you really, REALLY need to start today. If you have no problem with the idea of taking stress breaks, you don’t have enough stress in your life because you are not working hard enough. Get to work.
[This article appears courtesy of Early To Rise, the Internet’s most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com.]
By Michael Masterson
If you are a workaholic, you will be forever on the verge of a nervous breakdown unless you do something about it. One of the best things you can do is schedule at least two stress breaks every working day.
A stress break is not a stress break unless:
You get at least 10 feet away from your desk.
You are completely distracted by it.
It lasts at least five minutes.
It relaxes you.
It energizes you.
If you have good control over your daily schedule, you can plan stress breaks between tasks. Ideally, you’ll want a five-minute break every 90 to 120 minutes. If your schedule is too frenetic or unpredictable to do it that way, use an egg timer and simply break away from whatever you are doing when it rings.
Suggested stress-reducing activities:
-Stretching
-Yoga
-A walk in the sunshine
-Meditation or self-relaxation
What will NOT reduce stress?
-Lifting weights
-Any strenuous exercise
-Talking about work
-(Probably) talking about anything
This is something you can start today. If you think you are too busy to start today, you really, REALLY need to start today. If you have no problem with the idea of taking stress breaks, you don’t have enough stress in your life because you are not working hard enough. Get to work.
[This article appears courtesy of Early To Rise, the Internet’s most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com.]
Strength Training
Get an Anti-Aging Boost From Strength Training
By Craig Ballantyne
HGH does have anti-aging properties, but you don't need to buy anything to increase your own levels of it. There's a natural way to do so.
It's called strength training.
Researchers from the University of North Carolina found that when they compared the amount of growth hormone released as a result of a 30-minute aerobic exercise session or strength training, significantly more was released with the strength-training workout. So if you are looking for a way to fight aging naturally (and increase fat burning while you're at it), don't neglect strength training as part of your exercise program.
The best strength-training exercises to use are multiple-muscle and total-body exercises, such as step-ups, lunges, and squats. You can do these with your bodyweight only, or while holding dumbbells in both hands.
Do three sets of eight repetitions two to three times per week. And add a pushing exercise, such as push-ups or dumbbell chest presses, to get a fast, total-body workout that builds muscle, burns fat, and boosts growth hormone.
[Ed. Note: Craig Ballantyne is an expert consultant for Men's Health magazine.]
By Craig Ballantyne
HGH does have anti-aging properties, but you don't need to buy anything to increase your own levels of it. There's a natural way to do so.
It's called strength training.
Researchers from the University of North Carolina found that when they compared the amount of growth hormone released as a result of a 30-minute aerobic exercise session or strength training, significantly more was released with the strength-training workout. So if you are looking for a way to fight aging naturally (and increase fat burning while you're at it), don't neglect strength training as part of your exercise program.
The best strength-training exercises to use are multiple-muscle and total-body exercises, such as step-ups, lunges, and squats. You can do these with your bodyweight only, or while holding dumbbells in both hands.
Do three sets of eight repetitions two to three times per week. And add a pushing exercise, such as push-ups or dumbbell chest presses, to get a fast, total-body workout that builds muscle, burns fat, and boosts growth hormone.
[Ed. Note: Craig Ballantyne is an expert consultant for Men's Health magazine.]
Omega-3 Fatty Acids Cause Cancer Cells to Self-Destruct
By Jon Herring
One of the most common health threats for aging men is prostate cancer. And if a man has a family history of this disease, his risk is even higher. But there are plenty of things he can do to reduce the risk. And one of the most important is to consume omega-3 fatty acids.
In a recent study, researchers from Baptist Medical Center at Wake Forest compared the incidence and progression of prostate cancer in mice that were bred without a gene called Pten. This gene suppresses prostate tumor growth. Without it, tumors proliferate.
The researchers discovered that when the prostate-cancer-prone mice were fed an omega-3-rich diet (in a ratio of one-to-one with omega-6 fatty acids), they had reduced tumor growth, slower progression of the disease, and increased survival. They also discovered that diets high in omega-6 fatty acids had the opposite effect. In fact, the survival rate was 60 percent in mice on the high omega-3 diet, and 0 percent in those on the high omega-6 diet. The study also showed that a diet rich in omega-3 fatty acids caused cancer cells to self-destruct at a much faster rate.
The best sources of omega-3 fatty acids are fatty fish (such as wild salmon and sardines), fish oil, eggs, and grass-fed beef and dairy products. You'll find omega-6 fatty acids in greatest abundance in products made with vegetable and seed oils, in fried foods, and in conventionally raised meats. Avoid these foods as much as possible.
This article appears courtesy of Early To Rise, the Internet’s most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.
By Jon Herring
One of the most common health threats for aging men is prostate cancer. And if a man has a family history of this disease, his risk is even higher. But there are plenty of things he can do to reduce the risk. And one of the most important is to consume omega-3 fatty acids.
In a recent study, researchers from Baptist Medical Center at Wake Forest compared the incidence and progression of prostate cancer in mice that were bred without a gene called Pten. This gene suppresses prostate tumor growth. Without it, tumors proliferate.
The researchers discovered that when the prostate-cancer-prone mice were fed an omega-3-rich diet (in a ratio of one-to-one with omega-6 fatty acids), they had reduced tumor growth, slower progression of the disease, and increased survival. They also discovered that diets high in omega-6 fatty acids had the opposite effect. In fact, the survival rate was 60 percent in mice on the high omega-3 diet, and 0 percent in those on the high omega-6 diet. The study also showed that a diet rich in omega-3 fatty acids caused cancer cells to self-destruct at a much faster rate.
The best sources of omega-3 fatty acids are fatty fish (such as wild salmon and sardines), fish oil, eggs, and grass-fed beef and dairy products. You'll find omega-6 fatty acids in greatest abundance in products made with vegetable and seed oils, in fried foods, and in conventionally raised meats. Avoid these foods as much as possible.
This article appears courtesy of Early To Rise, the Internet’s most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.
Tuesday, July 24, 2007
Well, It Follows . . . . .
If lawyers are disbarred and clergymen defrocked, doesn't it follow that electricians can be delighted, musicians denoted, cowboys deranged, dry cleaners depressed and models deposed?
Laundry workers could decrease, eventually becoming depressed and depleted!
Even more, bedmakers will be debunked, baseball players will be debased, landscapers will be deflowered, bulldozer operators will be degraded, organ donors will be delivered, software engineers will be detested, the BVD company will be debriefed, and even musical composers will eventually decompose.
On a more positive note though, perhaps we can hope politicians will be devoted.
Laundry workers could decrease, eventually becoming depressed and depleted!
Even more, bedmakers will be debunked, baseball players will be debased, landscapers will be deflowered, bulldozer operators will be degraded, organ donors will be delivered, software engineers will be detested, the BVD company will be debriefed, and even musical composers will eventually decompose.
On a more positive note though, perhaps we can hope politicians will be devoted.
Sunday, July 22, 2007
Thursday, July 12, 2007
The Coming Silver Short Squeeze
Silver has the largest short position that has ever existed in anything. The total naked short position in silver measures into the billions of ounces and towers over real world supplies. This combined short position includes the COMEX, all other exchanges, forward selling and leasing, the cumulative issuance of unbacked silver bank certificates, unallocated storage programs, and pool accounts. No other commodity has such a huge naked short position.
A short sale must be completed at some point, in some way. There is no exception to this rule. Either the short sale is repurchased and closed out, or that which has been sold short is actually delivered and the open short sale is closed. While there is no way to determine when the silver shorts will spook and rush to cover, time is not on the shorts' side. At some point they must try to buy back and cover the silver they can't possibly deliver.
Buy silver: coins, bars, stock, funds, or certificates.
A short sale must be completed at some point, in some way. There is no exception to this rule. Either the short sale is repurchased and closed out, or that which has been sold short is actually delivered and the open short sale is closed. While there is no way to determine when the silver shorts will spook and rush to cover, time is not on the shorts' side. At some point they must try to buy back and cover the silver they can't possibly deliver.
Buy silver: coins, bars, stock, funds, or certificates.
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