Natural Cold Remedies

Every year, people suffer from more than one billion colds in the United States and more than 200 different viruses are known to cause the signs and symptoms of the common cold.

We all know the conventional cold remedies: rest, drink fluids and wash your hands. But there are some other natural cold remedies that can ease your discomort and even relieve the symptoms of the common cold.

Here are some natural cold remedies, along with a roundup of products that have these natural remedies as primary ingredients – with direct links to online stores that stock these natural cold remedies (and coupon codes whenever possible).

Natural Cold Treatments

Vitamin C: The first thing I do when I feel that scratchy feeling in my throat is to down an Emergen-C packet. I swear by this, and I’m hardly ever sick…even with three kids. Emergen-C makes kids’ versions, too, and I fix up a kid’s Emergen-C packet whenever they feel a cold coming on.

Emergen-C packets are available online from Drugstore.com, in a variety of flavors. (Drugstore.com coupons are here.)

Emergen-C 1000 mg Vitamin C Fizzy Drink Mix, Tangerine, 30 packets
Emergen-C 1000 mg Vitamin C Fizzy Drink Mix, Tangerine, 30 packets
24 Nutrients with Antioxidants Electrolytes 7 B Vitamins Feel the Good®

Emergen-C Emergen C Kidz Fruit Punch, 30 ea
Emergen-C Emergen C Kidz Fruit Punch, 30 ea



Honey:
Aside from being a great sweetener, honey is also a time-tested remedy for coughs and loaded with antioxidants. Studies have shown that buckwheat honey may provide better relief of nighttime coughs than over-the-counter (OTC) cough syrups and can help sooth your throat.

Maty's Quiet Relief Cough Syrup, Buckwheat Honey, 4 fl oz
Maty’s Quiet Relief Cough Syrup, Buckwheat Honey, 4 fl oz

Honey Don't Cough Children's Buckwheat Honey Supplement 20 Liqui-paks, 20 ea
Honey Don’t Cough Children’s Buckwheat Honey Supplement 20 Liqui-paks, 20 ea

 

Fenugreek: Fenugreek tea helps to clear out mucus, reduce respiratory inflammation, and ease your urge to cough. Recent research suggests that fenugreek may also have powerful antiviral properties

Alvita Fenugreek Seed (Caffeine Free) - 30 Bag - Herbal Teas
Alvita Fenugreek Seed (Caffeine Free) – 30 Bag – Herbal Teas
Available online from Vitamin Shoppe. (Vitamin Shoppe Coupons are here.)

Garlic: Garlic has potent antiviral and antibacterial properties to help fight infection. Mix freshly chopped garlic with food, take it with a teaspoon of honey, or brew some into a tea.

Nature's Bounty Odorless Garlic 1000 Mg Dietary Supplement Softgels
Nature’s Bounty Odorless Garlic 1000 Mg Dietary Supplement Softgels
(Available online from Walgreens.com)

 

Pomegranate: Packed with vitamins, antioxidants, and zinc, pomegranate juice boosts your immune system and helps your body defend itself.

Vitamin Shoppe Pomegranate Concentrate (Unsweetened) – 16 Fluid Ounces Liquid – Acai / Super Juices

 

Cayenne Pepper: A small bit of dried cayenne pepper powder, made into a tea with lemon or mixed into a broth, will help clear up congested sinuses as well as aiding circulation to fend off chills.

Simply Organic Organic Cayenne Pepper ( 1x2.89 OZ)
Simply Organic Organic Cayenne Pepper ( 1×2.89 OZ)

Tips for a Dementia Free Diet + Free Book Download “Happy to 102″

happy-to-102

In observance of World Alzheimer’s Month, Lily Sarafan, expert and author on aging and care, shares her tips for a dementia-free diet. Chances are, the suggestions below are already a part of your healthy diet, but, if not, now is a great time to start!

Tips for a Dementia Free Diet

1. Citrus Fruits
Citrus fruits are extremely rich in vitamin C, an antioxidant that improves how blood vessels function and skin health. Additionally, a recent study revealed that vitamin C helps to dissolve plaque build-up in the brain which can be caused by the onset of Alzheimer’s.

2. Almonds
Vitamin E, a naturally occurring antioxidant found in nuts, has also been linked with lowering an individual’s risk of developing Alzheimer’s. Similar to vitamin C, vitamin E promotes healthy blood vessels that produce oxygen rich blood, a crucial component to a healthy mind.

3. Fish
Over the past several decades, scientists have closely studied the beneficial effects linked to omega-3 fatty acids that can be found in oily cold-water fish such as salmon and herring. A balanced diet that includes omega-3 fatty acids decreases inflammation in the body and enhances heart function.

4. Coffee
For all you coffee lovers, a 2009 study from the University of South Florida revealed that there are, in fact, benefits to consuming a daily cup-of-joe. The study demonstrated that caffeinated coffee reduced blood levels of plaque forming protein and cognitive impairment associated with Alzheimer’s. Unfortunately, decaffeinated coffee fails to have the same effect.

Free Book Download: Happy to 102

Author Lily Sarafan is COO of Home Care Assistance and author on aging and care. She is offering Momscape readers a free download of her book Happy to 102: The Best Kept Secrets to a Long and Happy Life. Click here to download the book, in PDF format. The print list price of this book is $24.98, but you can get it for free!

Healthy Habits: Introducing Your Family to BLUE Foods

tallman

Guest Post by Cheryl Tallman,  FreshBaby.com

Blue foods are a great source of cancer preventing anti-oxidants and phytonutrients. The main phytonutrient, anthocyanidin, helps to decrease inflammation in the body’s cells and may protect against heart disease. Blue foods also contain minerals including copper and iron, vitamins C, K, B-6, B-12, and fiber. Purple and black fruits and vegetables are also members of the blue food group.

Healthy blue fruit & vegetable choices include:

Blueberries: Considered one of nature’s best “super foods”, blueberries give your body and brain a healthy dose of vitamins, minerals and anti-oxidants. Be sure to include these delicious berries in your breakfast, lunch and dinner menus. Blueberries freeze well and are great added to smoothies, baked goods and jams.

Purple Potatoes: Purple potatoes provide carotenoids and flavonoids anti-oxidants, which can prevent cancer. Add color to your potato and vegetable dishes by using purple potatoes instead of white ones in recipes.

Blackberries: A tasty way to add fiber and vitamin C to your diet, blackberries are delicious in salads, sauces and backed goods. Pick blackberries in season and freeze for an off-season treat.

Eggplant: Purple skinned eggplant adds fiber and flavor to meals. Cut eggplant in circles, brush olive oil, sprinkle with salt, then grill the circles. Grilled eggplant makes a nice side dish that is loaded with fiber and anti-oxidants.

Purple Cabbage: Purple cabbage supplies the body with fiber, potassium and Vitamin C. Toss shredded cabbage into green salads or make crunchy coleslaw for your summer picnic table.

Plums & Prunes: Plums and prunes (dried plums) are loaded with anti-oxidants and vitamins that help keep eyes, skin and organs healthy. Plums and prunes make a nutritious, low calorie snack on their own, or combine them with yogurt and cereal for a nutritious meal.

About the Author: Cheryl Tallman is the co-founder of Fresh Baby, creators of the award-winning So Easy Baby Food Kit, and author of the So Easy Baby Food Basics: Homemade Baby Food in Less Than 30 Minutes Per Week and So Easy Toddler Food: Survival Tips and Simple Recipes for the Toddler Years. Visit Cheryl online at www.FreshBaby.com for more delicious tips.

Learn more about Cheryl’s work:

So Easy Baby Food (Spiral)
So Easy Baby Food (Spiral)
Price: $18.29
Presented in an innovative format that is a combination of cookbook, workbook, and instructional guide, this reference helps parents provide dietary essentials for their babies through all-natural, homemade baby food. With more than 40 recipes for fruit, vegetable, and protein purees, hundreds of suggestions for creating meals, and tips for enhancing flavor with herbs, parents will learn to easily prepare food in only 30 minutes per week that looks, smells, and tastes better than any mass-produced variety. In addition to the recipes, the guide provides information on the benefits of homemade baby food, introducing solid foods, and developing healthy eating habits, while the workbook format makes it easy to record allergies and other reactions.

So Easy Baby Food Basics - Cheryl Tallman - Paperback
So Easy Baby Food Basics – Cheryl Tallman – Paperback
Price: $8.95
Buy So Easy Baby Food Basics by Cheryl Tallman in Paperback for the low price of 8.95. Find this product in Cooking > Baby Food.

Quick & Easy Recipe – Easy Apple Tart

Here’s a quick and easy recipe for those chill fall days (coming soon!)

Easy Apple Tart

Ingredients

1 whole Sheet Puffed Pastry, Cut Into Half Or Thirds
4 whole Apples, Cored, Halved, And Sliced, But Not Peeled
1 cup Brown Sugar
1/4 teaspoon Salt

Preheat oven to 415 degrees.

Place puffed pastry rectangles onto a baking pan that’s been sprayed with nonstick spray. Add sugar and salt to apples. Stir to combine. Allow to sit for a few minutes.

Arrange apple slices on the pastry rectangles in a straight line, overlapping as you go. Bake for 18 to 20 minutes, or until pastry is puffed and golden brown.

Remove from pan immediately and place on a serving platter. Serve plain, with caramel topping, whipped cream, or a sprinkling of powdered sugar.

Recipe – Chocolate Velvet Ice Cream

Treat your family to this decadent dessert!

Recipe: Chocolate Velvet Ice Cream

Ingredients
2/3 cup white sugar
1/3 cup unsweetened cocoa powder
3 egg yolks, beaten
2 2/3 cups heavy cream
1/3 cup semisweet chocolate chips

Directions
In large bowl, stir together sugar and cocoa. Add egg yolks and blend with electric mixer. Add cream a little at a time, beating well after each addition. Chill mixture in refrigerator.

While cream mixture is chilling, grate chocolate chips in blender or food processor or using a rotary grater, until fine. Stir into cream mixture. Freeze in canister of ice cream maker according to manufacturer’s instructions.

Looking for a simple ice cream maker that involves the kids in the process?
We love our Ice Cream Ball – available online at Walmart.com:

Play & Freeze 1-Quart Ice Cream Maker Ball, Purple
Play & Freeze 1-Quart Ice Cream Maker Ball, Purple
Price: $38.88
Play and Freeze Ice Cream Maker Ball:
Shake, pass and roll to make ice cream (really!)
Approx 9″ diameter ball
Makes a quart in about 30 minutes
No electricity needed
Made of durable co-polyester
Lightweight, portable and easy to clean
Weighs about 3 lbs. empty; 9 lbs. full
Great for camping, picnics, parties and more
Includes recipe list

Also available in a pint size:

Play & Freeze 1-Pint Ice Cream Maker Ball
Play & Freeze 1-Pint Ice Cream Maker Ball

Recipe – Easy Chicken Marbella

How to Make: Easy Chicken Marbella

Here’s an easy (mostly make ahead) dinner for those busy back to school nights.

What You Need
1-1/2 cups pitted prunes
1 cup  balsamic vinaigrette dressing
¾ cup stuffed green olives, sliced
6 cloves garlic, minced
1 tsp. dried oregano leaves
3 bay leaves
8 chicken thighs (3 lb.)
½ cup dry white wine
½ cup packed brown sugar
¼ cup chopped fresh cilantro

How to Make It
Combine prunes, dressing, olives, garlic oregano and bay ; pour over chicken in baking dish. Refrigerate 4 hours to marinate, turning chicken occasionally.
Heat oven to 350ºF. Drizzle wine over chicken; sprinkle with sugar.

Bake 1 hour or until chicken is done (165ºF). Discard bay leaves. Drizzle sauce over chicken; top with cilantro.

A Mom’s Guide to Making New Friends

A woman’s friends can change her life. They support you when you’re down and they help lift you up. Studies have shown that women with strong friendships live longer. They certainly laugh more. Yet making friends when you’re a mom can be a little challenging.

#1 The Challenges of Making New Friends

Many moms live a giving existence. They give 100% of their life to their children and family. This of course leaves very little time, or energy, to take care of themselves. If you’re working full time, or even part time, then not only is there no time to make friends, there’s just no energy left. Your family and career take priority. Finally, it can be difficult to find women who share the same interests and outlook. It’s often difficult to meet people.

So how do you do it? How do you meet people and make friends?

#2 Do What You Love

The best place to meet like-minded people is to follow your heart. Do what you love and you’ll meet others along the way. For example, if you enjoy knitting then take knitting classes, teach them, or join a knitting group. You’ll meet other women who share the same passion.

#3 Volunteer

Volunteering is one of the best ways to meet truly wonderful people. And you don’t have to make it a huge commitment. Volunteer once a month at your church, child’s school, or even at the local hospital or animal shelter. You’ll meet people and maybe make a few good friends.

#4 Join, Get Out, and Get Active

What are you interested in? What do you want to learn, do, or experience? Make a list and start ticking items off of that list. For example, maybe you want to learn to rock climb or you want to start running. Get out and start doing those things. You’ll meet people along the way who share the same interests and experiences. Connect with them. Reach out and start conversations.

#5 Be Neighborly

Your next best friend may live down the street. They may be a neighbor. Start connecting with people in your community. Attend neighborhood events. Join neighborhood groups and connect with the people around you.

#6 Reaching Out

Putting yourself out there is the first step. Once you’ve put yourself in a position to meet people, the next step is to actually reach out to them. That means introducing yourself. It also means being someone who shows genuine interest. Ask questions when you’re meeting people. Listen to their answers. And finally, invite people to do things. For example, if you’re at the rock climbing gym taking a group lesson, suggest that a few of you go out for coffee, happy hour or set up an outside rock climbing adventure. Take initiative.

Making friends can take a bit of time and courage. It also takes persistence to maintain the friendships. However, it’s well worth the effort. There’s nothing better than being able to turn to your friends in times of need. Sharing joy, tears, and laughter with friends really is the best medicine

Le Petit Gourmet – Ratatouille Recipe for Babies and Toddlers

ratatouille

Guest Post by Cheryl Tallman,  FreshBaby.com

Ratatouille is a traditional French vegetable dish. The French word “touille” means to toss food. Toss, sauté, and blend the ingredients below to delight your tiniest gourmet’s taste buds.

Ingredients:

  • 2 Tbsp. Olive oil
  • 1/2 large Onion, diced
  • 2 cloves Garlic minced
  • 1 can (14 oz.) Diced tomatoes
  • 1 medium Eggplant, diced
  • 2 small Zucchini, diced
  • 2 tsp. Herbs d’ Provence
  • 1 tsp. Salt

Directions:

Set a 12-inch sauté pan over medium heat and add the olive oil. Once hot, add the onions and garlic to the pan and cook for about 5 minutes, stirring occasionally. Add the eggplant, zucchini, tomatoes, Herbs d’ Provence, and salt to the pan and continue to cook for 15 minutes, stirring occasionally. This dish can be served for the whole family to enjoy and some of it can be pureed for your little gourmet!

To make pureed baby food:

Place the Ratatouille in a blender or food processor and puree to a smooth texture. Spoon Ratatouille into So Easy Storage Trays, cover and freeze.

To serve: Defrost cubes and warm slightly. This is a delicious vegetable dish that goes well with cooked brown rice, mashed pasta, tofu or chicken.

About the Author: Cheryl Tallman is the co-founder of Fresh Baby, creators of the award-winning So Easy Baby Food Kit, and author of the So Easy Baby Food Basics: Homemade Baby Food in Less Than 30 Minutes Per Week and So Easy Toddler Food: Survival Tips and Simple Recipes for the Toddler Years. Visit Cheryl online at www.FreshBaby.com for more delicious tips.

Learn more about Cheryl’s work:

So Easy Baby Food (Spiral)
So Easy Baby Food (Spiral)
Price: $18.29
Presented in an innovative format that is a combination of cookbook, workbook, and instructional guide, this reference helps parents provide dietary essentials for their babies through all-natural, homemade baby food. With more than 40 recipes for fruit, vegetable, and protein purees, hundreds of suggestions for creating meals, and tips for enhancing flavor with herbs, parents will learn to easily prepare food in only 30 minutes per week that looks, smells, and tastes better than any mass-produced variety. In addition to the recipes, the guide provides information on the benefits of homemade baby food, introducing solid foods, and developing healthy eating habits, while the workbook format makes it easy to record allergies and other reactions.

So Easy Baby Food Basics - Cheryl Tallman - Paperback
So Easy Baby Food Basics – Cheryl Tallman – Paperback
Price: $8.95
Buy So Easy Baby Food Basics by Cheryl Tallman in Paperback for the low price of 8.95. Find this product in Cooking > Baby Food.

Power Walking – If Just Walking Isn’t Working…

walking for health

If just walking isn’t working – maybe it’s time to ramp things up with some power walking!

Here are some tips for getting your walking routine going with power walking.

Power Walking Form

To get the most out of your power walk, you’ll need to follow the correct form. If you feel self-conscious, either get over it or move to a private area! When you power walk, sources say you need to keep your arms swinging and your chin up, and get your toes pointing up with each forward step (some refer to this as keeping your heels up. Either way, the point is to get your legs and feet moving in a heel-ball-toe formation).

Big Steps

One of the keys to power walking is to take lunging steps. When you power walk, you are moving fast but not necessarily taking long strides (in fact, sources say you should aim for quick, small steps as you power walk), but you can intersperse this with extra-long strides or lunges as you go. The lunges give your legs an extra workout and work the muscles a bit differently than the shorter strides.

Tighten Those Muscles

As you boost your walking program and get into power walking, you can amp it up even more by squeezing key muscle groups as you walk. Your rear and tummy are two places where contracting those muscles while you walk can help squeeze the most out of your workout.

Weights

Some fitness experts advocate the use of wrist and ankle weights to add even more challenge to your power walk. You can purchase such weights at most fitness shops or even some major retailers that have a sports section in the store. You strap these weight onto your wrists and ankles, which helps increase muscle exertion and ultimately muscle tone. Some sources also say that the weights increase the number of calories burned per workout.

Here are’s an inexpensive pair from Walmart.com:

TKO 2.5 lb. Pair Wrist/Ankle Weights
TKO 2.5 lb. Pair Wrist/Ankle Weights
Price: $29.99
Soft gel foam padding, full cotton terry lining Outside pockets for weights Easily adjustable closure for custom fit Pair weighs 2.5 lbs. Manufacturer’s warranty included (see product guarantee)

Think Speed

One way to help you in your power walking efforts is to walk as if you are in a great hurry. Think in terms of hustle, hustle rather than a pleasurable stroll. Listening to upbeat, active music while you walk can help. Sources say you should aim for 4 1/2 miles per hour, but this is not a speed that most people can achieve automatically. So make this a goal and start out walking as fast as you can (with the proper form), and work up to the 4 1/2 mph goal.

How to Start a Power Walking Program

Decide Where You’ll Walk

You can go for a treadmill, a track, your neighborhood, or wherever you can get a good, hard stride going. You will be walking in a particular form, so if you are self-conscious about how you appear, you may prefer to walk somewhere a bit more private, such as a quiet neighborhood or a home treadmill. If you like company and appreciate a group setting, a gym treadmill or public track might be just the place.

Gear Up

For power walking, a good pair of walking shoes is essential. You may have to spend a bit, but look for shoes designed for the purpose. The support these shoes offer is important for preventing injury and cushioning your joints. Dress appropriately for the weather, and make sure your clothing allows free movement. Carry a fanny pack for keys, cell phone, and other essentials; a purse won’t do as well.

Here’s a shoe that is especially designed for power walking, available online at Shoemall.com

Hush Puppies Women's Power Walker Walking Shoe
Hush Puppies Women’s Power Walker Walking Shoe
Price: $72.95
This walking shoe has it all, from top quality to a comfortable fit Full grain leather upper Fully padded collar and tongue Moisture-wicking DRI-LEX lining Removable molded footbed Bounce technology cushions every step Durable, flexible rubber sole PDAC approved for Medicare

Schedule Your Walks

Making your walks a regular thing not only helps you get them done, it also improves the overall fitness benefits, sources say. Since you are just beginning, experts recommend starting slowly and working up to 20-30 minutes 5 days a week. In fact, according the fitness experts, it’s best to begin at a moderate walking pace before beginning with the power walking.

Here’s an example of a beginner’s schedule, assuming a week is 5 days of walking:

* First week: Walk for 15 minutes at a moderate pace.

* Second week: Each day, add 5 minutes so you’re walking for 20 minutes. On week 2, you can up the pace for those 5 minutes, so you’re power walking for 5 and moderately walking for 15.

* Third week: Add another 5 minutes a day so you’re walking for 25 minutes – 10 minutes of those will be power walking, 20 moderate.

* Fourth week: Add another 5 minutes. Now you’re power walking for 15 minutes, and moderately walking for 15.

* Fifth week: Begin increasing the number of power walking minutes within your 30-minute walk. Increase in 5-minute intervals as described above until you are power walking for all 30 minutes.

Now liven up your walking workout with great music and walking programs/workouts:

Kathy Smith Powermix Lean Walk Workout Music
Kathy Smith Powermix Lean Walk Workout Music
Price: $14.99
Track Listing: 1. Ain’t No Love, Ain’t No Use, 2. Lady, 3. Crash, 4. Hey Mama, 5. L.O.V.E, 6. More More More, 7. Boyfriend, 8. My Style, 9. Hung Up, 10. Da Hype, 11. Here Comes the Rain Again, 12. When Doves Cry

Shape Fitness Music: Walk, Vol. 2: 70s Hits
Price: $11.99
Track Listing: 1. Freak, Le – Chic, 2. Funkytown – Lipps, Inc, 3. Ring My Bell – Anita Ward, 4. Boogie Oogie Oogie – A Taste of Honey, 5. Bad Girls – Donna Summer, 6. Relight My Fire – Dan Hartman, 7. Disco Inferno – The Trammps, 8. Enough Is Enough (No More Tears) – Donna Summer/Barbra Streisand, 9. Let’s All Chant – Michael Zager Band, 10. Xanadu – Olivia Newton-John, 11. I Will Survive – Gloria Gaynor, 12. Hustle, The – Van McCoy

The Healthy Heart Walking CD: Walking Workouts For A Lifetime Of Fitness
The Healthy Heart Walking CD: Walking Workouts For A Lifetime Of Fitness
Price: $12.6
Walk your Way to Health and Well-Being Regardless of your level of fitness, you can improve your cardiovascular health, weight control, stress management, and overall well-being through a simple walking program. In the American Heart Association’s Healthy Heart Walking CD, the leading crusader in the fight against heart disease and stroke presents two complete walking workouts to help you get started. Designed to be listened to again and again, whenever you have time for a half-hour fitness walk, The Healthy Heart Walking CD includes:  A 30-minute beginner’s walk; A 30-minute intermediate walk – for walkers ready for a faster pace; Original music written exactly to American Heart Association-recommended paces; Easy-to-do stretches and a diary in an illustrated booklet

Leslie Sansone: Walk The Walk - Firm Walk (A Christian Inspired Workout)
Leslie Sansone: Walk The Walk – Firm Walk (A Christian Inspired Workout)
Price: $10.96
Good health is a blessing – a connection of mind, body, and spirit. This uplifting, In-Home Walking(TM) workout is a great way to get both physically and spiritually fit. It’s a faith-centered, energizing workout that will leave you feeling revitalized every day, inside and out. It’s time to build strong muscles and a firm faith with this terrific strength-training workout that will leave your spirit refreshed and your body lean, firm and energized. when you add muscle, you’re giving your body beautiful shape and definition – that sleek, well-proportioned look we all want! Challenge all the muscles of your upper and lower body with these simple, effective exercises that target trouble spots like the upper arms, mid-back, the hips, thighs and buns, abs and waistline. The inspiring music keeps the focus on God’s blessings, so you’re not just challenging your body. you’re nurturing your soul. Are you ready shape up, inside and out? Have faith – you’ll love what this firming workout does for you.

Free Online Yoga Classes for Moms

Let’s face it – we all have busy days, and sometimes fitness falls by the wayside. This is even truer for moms, who often take care of everyone in the family, often at the expense of fitness and “me time.” But this doesn’t need to be the case!

CafeMom Studios is excited to offer the new series, “CafeMom Yoga Studio,” providing yoga workouts designed just for moms! With just 20 minutes a day, moms can bring some fitness AND much needed relaxation into their lives.

Certified yoga instructor and mom of two, Jennifer Pettit, has constructed three 20-minute yoga workouts. The workouts are designed to help moms build strength, flexibility and balance and offer modifications on postures for beginners. These videos make working out at home simple and relaxing.

· Strength –This video is designed to strengthen the power of your body and your mind, helping moms feel empowered by their own strength:

· Balance – Practice this exercise every day to feel grounded, focused and strong:

· Flexibility – This workout is designed to open the gateway of the shoulder and hips, areas of our bodies that as mothers tend to get especially tight:

You can view and subscribe to “CafeMom Yoga Studio” by visiting http://www.youtube.com/user/CafeMomStudios/.