6 Information In the direction of Wonder In advance of Your self Order Eating plan Drugs

6 Information In the direction of Wonder In advance of Your self Order Eating plan Drugs

There are 2 information identical in direction of all the things inside everyday living. The international is run through diet regime supplements. Yourself can get hold of instantly and improper data relating to them in just weighty. It is outstanding that the volume of misinformation out there is significant concerning pounds decline tablets. There are plenty of choice designs and makers of them accessible inside of the market place. Isn’t it unachievable in the direction of determine which is the directly one particular for your self? It is. Makes it possible for receive commenced with how in the direction of acquire the straight a person.

Every single a person desires in the direction of consider an much more improve in the direction of assist crack in the course of the pounds plateaus. We all have to have in direction of choose outside of the not possible pieces inside fat reduction. Eating plan products that effort and hard work can’t be applied by yourself. They are utilized with a blend of diet plan and conditioning. The most straightforward course is in the direction of order diet regime products on the internet. However what yourself must be knowledgeable of though generating an on-line obtain.

1.High-quality: Do not compromise upon excellent of the health supplement. Evaluate what other services that consist of positive attractiveness inside of the conditioning treatment enterprise are advertising. Recreation your wants with the merchandise readily available and substances.
2.Selling prices: Verify out the prices of the eating plan products and low cost techniques supplied. Review price ranges with other on-line retailers. Recall that high-quality factors the greatest than price tag.
3.Scientific studies: Include a acceptable practical experience of the contents of alternate diet regime products. Crank out indeed that the complement that your self include picked, its elements perform inside your desire.
4.Authenticity: Look at the authenticity of the diet regime products that energy. The on-line retailer towards where by oneself acquire the pounds decline tablet ought to comprise a legitimate license.
5.Evaluations: Study assessments of people today who contain employed the tablet. On your own can consider essential content material concerning the dietary supplement versus the men and women who incorporate utilised it. It results in being uncomplicated toward assessment the buyer pleasure. Be a portion of or check out discussion board conversations in the direction of recognize the perspective level of human beings.
6.Privateness Plan:A trustworthy on the net vendor will adhere to rigid privateness and protection plan. It will generally retain your person information and facts and health care written content private and offer a harmless and protected on the web manner of transaction toward get eating plan products.

A reliable on the internet retail outlet will offer

An advisor assistance
Describe the takes advantage of and facet- penalties inside thing
Provide on line health-related session
On the net purchase buying and selling
Safe and sound shipping and delivery of the products


Order just immediately after consulting your medical professional.

Ideal Quick Fat Reduction Diet regime For All those Who Detest Weight loss plans

Ideal Quick Fat Reduction Diet regime For All those Who Detest Weight loss plans

Everybody demands in the direction of uncover the perfect immediate body weight decline eating plan, still not lots of These can virtually continue to be upon the types they do track down. Seems to be we can dwell with the blubber, bulges and bodyweight superior than we can dwell Without having the junk food items. This doesn’t comprise in the direction of be the scenario. Listed here’s a tiny written content that will generate yourself look far better regarding you, and the meals by yourself consume.

The predicament with maximum weight loss plans promising effortless fat decline is that they wear’t Deliver a lot foodstuff. What they do give is pretty much tasteless, and who can dwell upon that things for lengthier than a couple of of times? We would alternatively basically be weight. Enable me notify by yourself a small pertaining to the simplest instantaneous fat decline diet regime that exists – it’s undoubtedly unbelievable!

Study what I’m with regards to in direction of convey to on your own and enable it take in into your head for a little bit. Oneself can drop body weight more quickly than at any time, and never ever depend a calorie or carb. Your self put on’t even incorporate toward minimize foodstuff quantities! AND, on your own use’t consist of in the direction of pay revenue upon unique food plan meals or dietary supplements. Allow that sink inside, I’ll hesitate.

“How can this be?” on your own question. This on the internet diet plan software teaches yourself phase by way of stage how in direction of hire legitimate daily foodstuff towards burn up bodyweight and rate your metabolic rate. What occurs then? Energy burn off up and oneself drop body weight. I instructed on your own this was the most straightforward instant body weight reduction diet plan at any time, and I intended it. By yourself extremely do not include toward put up with or try to eat monotonous, high priced food toward shed the body weight all of a sudden.

On your own check out, as a result of consuming sure food stuff that are positive weight burning food items, on your own will teach your overall body toward burn off weight persistently. By means of combining People meals within just a sure direction and consuming added usually, your self will incinerate body weight and energy. Hundreds of These contain misplaced 15 excess weight or added inside their 1st thirty day period upon this method.

The Speediest Fat Decline Tricks Evaluation

The Speediest Fat Decline Tricks Evaluation

A lot more individuals are obese than at any time ahead of in just background. And every person is looking for the swiftest body weight decline probable. If by yourself require in the direction of shed most excess weight inside of the shortest sum of season, there are 5 insider secrets oneself really should comprehend.

Magic formula #1: Your entire body retains on to what it feels its not turning into adequate of. Within just the situation of h2o, incorporate in the direction of your each day usage until finally on your own attain 12 cups a working day.

weight decline is a dehydration treatment. In just invest in in the direction of synthesize the biggest quantity of excess weight into electric power, highest h2o framework specifications toward be preserved. Ingesting even more drinking water will much too slash down upon the bloated overall look that innumerable chubby persons expertise.

Magic formula #2: A very little conditioning goes a extended course. Situation within just position: strolling. It’s consequently uncomplicated that optimum human beings under no circumstances do it. Going for walks upon a every month foundation, by itself, can build magnificent achievements.

The swiftest fat decline normally will come in opposition to the least difficult, maximum forgotten habits. Strolling can be accomplished any place, outside the house, at a health and fitness center, or in just your dwelling upon a smaller treadmill.

Going for walks is thus productive, that if yourself particularly walked 5 times a 7 days for 30 minutes a working day for a handful of weeks, by yourself would interest wonderful, system-thinning good results.

Magic formula #3: It’s not what oneself do every single after inside of a though that counts. It’s what your self do highest of the year. We eating plan individuals occasionally acquire consequently trapped up in just a single error, that the electrical energy drain versus that a single slip-up destroys all of our other body weight reduction breakthroughs.

If a little something undesirable transpires, put on’t be concerned. Repair it and stream upon. Inside utmost conditions by yourself will endure.

Key #4: Take lifestyle as it is, and not how oneself need it might be. Hey, we all would which includes in the direction of wave a magic wand and get rid of 30 bodyweight inside a working day. Be affordable. That accurately isn’t transferring in the direction of transpire.

Magic formula #5: The faster on your own commence operating toward reduce body weight, the faster your self’ll be thinner. In the direction of accomplish the fastest fat decline yourself ought to be ready in direction of forgo the instantaneous foreseeable future.

Will oneself be alive 4 weeks against previously? If as a result, then your self may possibly need towards start out creating for how yourself’ll glimpse then, and dress in’t be thus hung up upon how your self appear by now.

Do that and the swiftest fat reduction potential will abruptly renovate into the simplest pounds reduction at any time!

The Fat Reduction Therapy Protocol And A Easy Nutritional Instrument, The Food stuff Pyramid

The Fat Reduction Therapy Protocol And A Easy Nutritional Instrument, The Food stuff Pyramid

All dieticians and meals gurus in close proximity to the world wide include a desire in direction of layout healthier food plan, a solitary dish that would cater all prerequisites of human human body and maintain a particular person suit all the instances. Experts consist of advisable plenty of regimes nevertheless none as a result much contains been as beneficial as foodstuff pyramid.
The foods pyramid was intended by way of Ann-Britt Agnsater at a Swedish co-operative verify kitchen area. The meals pyramid was a uncomplicated course in direction of consider the advisable equilibrium of food for Excellent fitness. The meals pyramid instantly grew to become distinguished throughout out Europe. This easy device for area healthier taking in then distribute in the course of out the globe. This device consists of been incredibly considerable inside of pounds decline aid.
What medical practitioners and nutritionists seemed for was a uncomplicated visible support that was each straightforward towards employ and enlightening upon what results in up a “healthful diet program.” A Wonderful healthful food plan consists of ideal dimensions of carbs, proteins, body fat, vitamins and minerals, minerals, and roughage, all of which are significant in direction of Excellent conditioning.
Experts contain appear up with a lot of differences upon the food items pyramid, nevertheless the optimum prominent was devised via the Office of Agriculture, the federal firm governing foodstuff and vitamins inside of the United Claims. The federal authorities’s variation personalizes its nutritional assistance, such as use of energy, based mostly upon a quantity of Causes like physique pounds, gender, age, and top.
Within just all there are 6 divisions upon the foods pyramid. Upon the serious remaining are grains with the minimum amount approved use of 3 ounces. It is prompt that grains with fibers (roughage), or “complete grains” be applied. Then the up coming department is leafy vegetables, orange coloured greens, and beans. Subsequent are culmination and it is suggested in direction of take in culmination as an alternative of having fruit juices.
Upcoming are oils. It is advisable that a mixture of reduced cholesterol, polyunsaturated fatty acid made up of oils be utilised. Subsequent is milk and milk goods which include cheese. Past department is of meat and beans which are abundant methods of proteins. It is proposed that blend of lean meat and beans be integrated inside eating plan, and they be baked, broiled or grilled in its place of fried.

Citrus Hen And Fish Fillet Paleo Diet plan Design and style – Paleo Food plan Recipes

Citrus Hen And Fish Fillet Paleo Diet plan Design and style – Paleo Food plan Recipes

The progressive working day Paleo eating plan Recipes contains altered many americans’s life specifically individuals that go through towards wheat and gluten intolerances. Gluten can consist of an affect upon your minimal gut and trigger severe ache which qualified prospects towards belly upsets and cramps. Gluten actually situations the gut in direction of switch out in direction of be inflamed and irritated. Considering that of this eating plan program getting to be rid of resources these types of as salt and plenty of other solutions plenty of folks out of the blue anticipate the foods is tasteless. Right after your self comprise experimented with the Paleo Diet plan Recipes oneself will variance your inquiries.

Citrus Sole Applications


12 child soles
a person cup of diced child carrots
2 cups of Swiss chard chopped
1 tablespoon virgin olive oil
a single celery adhere thinly diced
2 finely sliced onions
Juice of a single lemon
Salt and floor black pepper
12 slices of lemon


1. Preheat by yourself previously mentioned in the direction of 450 amounts F
2. Retain the services of a substantial frying pan and brown the onions, carrots, celery and chard till comfortable and enable in the direction of chill and include the contemporary lemon juice period and fastened apart
3. Location foil upon the baking tray and brush with olive oil then lay the soles on to the baking tray and spoon in excess of 2 tablespoons of the vegetable incorporate above the soles
4. Then roll each individual sole fillet and safe and sound taking a reduced skewer
5. Blend with pepper and major taking a lower of lemon as perfectly as any becoming sauce
6. Go over the fillets within just foil and conclusion up the ideas
7. Bake for with regards to 20 minutes
8. Sprinkle number of lemon juice about the fillets and provide with a environmentally friendly salad

For all individuals that take pleasure in fowl listed here is a definitely delicious recipe:

Baked Hen with Pomegranate Glazing


one particular complete bird or 8 skinned bird breasts
1 major lemon
Fresh rosemary
2 cups of unsweetened or fresh new pomegranate juice
Seeds against 2 pomegranates
1 teaspoon of Dijon or French mustard
4 cloves of finely sliced garlic clove
2 tbsps of arrowroot
1/4 teaspoon of newly surface black pepper


a person. Pre-warmth your your oven in the direction of 375 ranges F.
2. Piece the lemon and insert total as perfectly as the rosemary against the in with the hen.
3. Inside of situation your making use of fowl breasts stop in just in direction of the breasts and components with lemon slices and rosemary
4. If an complete Rooster tie the legs jointly and stage within your roasting pan. In just circumstance your employing breasts tie the breast collectively with toothpicks and Area in just the roasting pan
5. Bake the fowl for 20 minutes and preserve basting.
6. Increase the pomegranate seeds and reduce the warmth in direction of 325 stages F and bake for 1 hour
7. Pour the liquid off at the time the fowl is cooked and skim the added excess weight off and increase the pomegranate fruit juice
8. Prepare dinner slowly and gradually previously mentioned a very low heat immediately after which provide with the chook. Take pleasure in the other Paleo Diet regime Recipes by means of me.

Can Your self Remedy Celiac Sickness As a result of Switching Your Food plan?

Can Your self Remedy Celiac Sickness As a result of Switching Your Food plan?

Celiac or Coeliac illness is an autoimmune ailment of the minor gut that takes place toward human beings who are genetically predisposed towards it. Signs or symptoms involve long-term diarrhea, exhaustion or signs and symptoms within just other organs and is brought about as a result of the gluten protein uncovered inside wheat and other grain plants. The direction toward deal with it is via adopting a gluten totally free food plan which makes it possible for your tiny gut in the direction of repair service by itself. One particular personal route with which on your own can treatment method this illness and one particular that incorporates quite a few extra health and fitness gains is through adopting the paleo or primal food plan. Some people today believe that that we are all discomfort some type of undesirable response in direction of grains consequently this write-up will be well worth studying no matter if oneself consist of celiac disorder or not.

It must be described that us residents that include celiac sickness at times in addition comprise an intolerance or an allergic response toward dairy products and solutions, corn and soy. The commonality that all this sort of food items percentage is that as people we comprise just been consuming them within just the very last pair of thousand yrs. Evolutionarily conversing this is a extremely quick year as we advanced more than tens of millions of yrs in the direction of try to eat meat, seafood, fruit, greens, insane and eggs. The motive why gluten and other processed meals generate us sick is that we incorporate not developed in the direction of comfort towards them or we are not immune in the direction of it’s destructive implications which include other pets.

Hence within just get towards procedure your celiac sickness and purchase rid of a lot of other disorders your self initial and main require in direction of take out all grains towards your diet program. This indicates all models of bread, just about anything that incorporates flour as very well as all types of rice. Oneself could possibly surprise how your self can even now deliver beneficial tasting foods through eradicating this sort of substances, I’ll stage on your own in the direction of some further more within detail products inside of a minute however will supply your self a simple and very simple fastened of regulations.

To start with of all, even although the formal meals pyramid suggests that oneself ought to foundation your food plan upon grains further and much more proof seems to be towards be demonstrating that we use’t will need that innumerable carbs in direction of be nutritious, we just take excess than sufficient against contemporary fruit and greens. If your self do look the want for carbohydrates then test cute-potatoes which offer intricate carbohydrates. Additionally, yourself can securely consume a lot more lean meat and insane which give protein which helps make on your own come to feel comprehensive a lot faster than harmful vacant carbohydrates found out within thus a lot processed foods. All in just all yourself can check out that the nearer yourself take in in the direction of how our ancestors ate the healthy by yourself will be.

If oneself appear overcome by way of all the conflicting articles more than foods and nutrients I extremely advocate on your own just take a physical appearance at the Paleo Eating plan. It is the diet plan that people in a natural way progressed towards endure and be successful 1. I’ve published a free of charge introductory marketing consultant reserve relating to the Paleo Food plan which by yourself can get hold of versus my internet site.

The Plenty of Fitness Advantages In opposition to Extract Of Raspberry Ketone Fruit

The Plenty of Fitness Advantages In opposition to Extract Of Raspberry Ketone Fruit

Fat decline strategies contain constantly been spreading on the internet inside of obtain in direction of market healthful lifetime. The enhancing amount of chubby people today all higher than the entire world is made up of triggered exercise advocates in the direction of move forward their inspiration of disseminating content material pertaining to practices towards attain constructive physical fitness. At Offer, there is just one bodyweight reduction factor that is made up of gained the notice of several folks. This is recognised as the extract of raspberry ketone fruit. This extract includes gone through countless choice reports and distinctive reviews towards reports of end users comprise crowded concept discussion boards and community forums on the web.

The Fact above the Fruit
Raspberry ketone is recognised as rheosim which is chemically arranged in the direction of act as flavoring representative. Americans retain the services of it considering that 1920s in the direction of make improvements to the style of their foodstuff. It is way too figured out for the output of smell especially constructed for cosmetics and insect attractant merchandise. 1 mistaken strategy with regards to this is that it is extracted in opposition to raspberries. The fact is that it may perhaps arrive versus organic and natural means which are apples, grapes and peaches. Some barks of trees can far too supply extract of raspberry ketone fruit like maple, pine and yew.

The Fruit and Its Fat Reduction Homes
In advance of items made up of the extract are staying marketed inside of the current market, it was now made use of as make a difference for analyze within just body weight financial gain research for mice. The examine inside of mice contains tested that individuals which are presented with extract inside of their food stuff incorporate listed extremely very little make improvements to inside of their weights. There are nonetheless other scientific studies getting executed in the direction of examine the influence of the product within excess weight income Strategies. Raspberry ketone contains the electrical power toward make improvements to the secretion of adiponecin which is an consultant within just the metabolic rate of glucose and lipids. At Supply, a whole lot of goods that contains extract of raspberry ketone fruit incorporate lured numerous Those who, within just return, contain testified how they turn out to be slimmer and fitter by way of employing them.

Combos and Other Conditioning Gains
The extract that is derived versus ketone fruit includes other physical fitness rewards apart versus that of encouraging a particular person get rid of pounds. It too assists inside of shielding somebody from non-alcoholic steatohepatitis, strengthen improvement component, keep away from major swelling, and assists in just the lightening of the pores and skin. The least difficult pounds reduction house of this extract can be knowledgeable any time supplemental with grapefruit that decreases insulin stages. It can furthermore be more in direction of garcinia cambogia extract which will help upon filling the liver with glycogen in direction of get rid of urge for food and keep away from on your own towards feeding on also a lot.

Dance Fitness Dvds – Dancing Your Direction In the direction of Pounds Reduction Dvd

Dance Fitness Dvds – Dancing Your Direction In the direction of Pounds Reduction Dvd

There was a period as soon as very simple fitness center physical exercises were being all absolutely everyone principle of at the time they read the phrase physical fitness. Then there arrived the aerobics groups at exercise studios, hotels and spas. This sort of were being unattainable and at some point received monotonous. At the moment the phrase health includes taken upon a refreshing which means. It previously suggests a dance exercise session toward the rhythms of this sort of songs as salsa, hip hop and other ground breaking dance rhythms. At this time on your own can dance the excess weight off with a Wonderful dance physical fitness DVD. Dancing your direction in direction of body weight reduction can be a little bit physically demanding nevertheless your self can purchase the effects on your own have to have by means of placing upon a Great sweat.

Julian Michaels: No Added Difficulties Zones is a collection of dance moves for muscle mass toning. (55 min.) Petra Kolber: Boot Camp Boogie alternates simple dance moves in direction of athletic exercise routines (64 min.) Jazzercise: Dancin’ Ab muscles is a flooring aerobics and toning DVD that blends toning with quick paced aerobics. (59 min.) Jari Take pleasure in’s Obtain Very Ripped! 1000 Highly developed complicated aerobics and toning work out (81 min).

There consist of been innumerable dance toward drop pounds DVDs generated. The 5 mentioned about are involving the plenty of that ended up preferred as the most straightforward. 1 other dance DVD that ambitions fat missing is Zumba. There are a collection of Zumba DVD giving Latin audio as effectively as Latin dance methods that are carried out toward these types of DVDs. It’s an help in the direction of not basically wasting pounds nonetheless in the direction of mastering toward dance the most up-to-date Latin dances.

Just one other training dance DVD toward point out is 10 Second Product or service, Weight Blasting Dance Combination. Each individual dance area within just this DVD is 10 minutes extensive and is effective upon each individual portion of the entire body. A few of the segments are upon tolerance and aerobic working out even though 2 segments middle upon toning for the driving and the abdominal muscles.

If by yourself are serous pertaining to throwing away fat, however are bored with the typical cardio routines, and the standard physical fitness products, than convert towards dancing your direction in direction of pounds reduction for a pleasurable diversion. Dancing as an fun night upon a day is exciting, yet dancing your direction toward bodyweight reduction is even even further pleasurable as your self are doing work upon a objective your self are attempting in the direction of execute and within just executing therefore possibly discovering a couple of fresh new dance ways.

There is absolutely nothing even further exhilarating than a Great exercise and with a optimistic healthful food stuff plan oneself are certain toward shed bodyweight and get pleasure from performing it.

Ideas Upon Providing Your Puppy The Ideal Diet regime

Ideas Upon Providing Your Puppy The Ideal Diet regime

Oneself can obtain these kinds of a enormous number of pet foodstuff staying presented inside the suppliers that it may be reasonably baffling once oneself uncover oneself hoping toward create a option as in direction of which is the unbelievably simplest.

DRY Food stuff

Dry pet food items will come as a detailed foods and is an very simple alternative which will discounts distinct methods in the direction of in good shape your puppies standards what at any time their age. No matter if or not they are more youthful canine or within just their senior decades, dry foods features the dietary balances they require in direction of supply them with an high-quality, wholesome everyday living.

Soaked Food stuff

Soaked food stuff can moreover be a Excellent resolution towards offer you your pet dog if oneself uncover they need to have a small further tempting as the more robust smells of this kind of foods can make it excess fascinating. Soaked food items arrives both packaged within just tins, foils as very well as luxurious pouches. Various constantly are detailed meals though other people really should be additional toward a mixer-structure biscuit or supper.

Dogs UP In the direction of A person Calendar year Previous

After leaving their moms youthful canine will no more time incorporate in direction of contain milk and they should not towards be provided any other diary products and solutions, only damp pet dog foodstuff or both a in depth dry blend.

Towards a confident age younger canines will need considerable vitamins and minerals and contain a huge need for energy. They need to be fed canine and moreover enhancement meal plans against regarding 5 towards 6 months aged for the duration of in direction of 20 months in addition correct treatment must be taken inside of sticking with model’s directions.

Younger dogs consist of very little stomachs as a result they contain toward include Extremely a several lower foods every single working day. Begin off via just marketing the minimal instructed selection and enhance this just if kinds pet starts off in the direction of seem to be skinny – dress in’t neglect that an over weight puppy turns into a obese grownup pet.

Grownup Puppies

An grownup canine will contain towards be modified against a improvement diet program application towards grownup food items to some degree slowly but surely. Introduce them gradually towards their refreshing meals, towards start off with blending it with their latest meals and eliminating it till they are content in the direction of take their clean diet program.

Carrying out it this route should toward avoid them towards starting to be any belly situations.

A grownup canine should in the direction of appear smooth and on top of that incorporate a apparent midsection. On your own particularly must be equipped toward basically really feel their ribs Whilst stroked.


Accurately around all puppies get pleasure from obtaining snacks even now, numerous are amazingly significant inside of energy. Minimal-calorie doggie treats can be obtained consequently your pet dog very easily benefits fat Individuals are truly the simplest determination.

Snacks are historically outstanding in the direction of hire as component of a doing exercises program and in addition are usually made use of towards be ready in the direction of tempt your doggy towards obey Though training obedience.

A beneficial canine is relocating toward be lean and contain a whole lot of electric power toward stay lifestyle in the direction of the fullest extent for several years towards arrive consequently it is critical toward Deliver your canine a a good idea diet regime and a good deal of health.

Usage Of Homeopathic Hcg Drops For Fat Decline

Usage Of Homeopathic Hcg Drops For Fat Decline

The homeopathic treatment options incorporate generally been prominent between the us citizens because of in the direction of their superior gains. While the prescription drugs could act upon the individual Really gradually still the impression that it displays are good quality and comprise a incredible influence upon the particular person. This is the explanation that the people in america shift for this sort of homeopathic drugs in its place of the other types. Just one of the utmost popular homeopathic drugs is the HCG drops. The homeopathic HCG drops consist of been into intake because Very a prolonged season concerning the Those. People homeopathic HCG drops are the kinds that support in just manufacturing all that a lot more oozing body weight of the entire body vanish within just a organic direction. Such drops are taken orally by means of the individual upon the tongue. The quantity of these types of homeopathic HCG drops is provided as a result of the health practitioner merely. Despite the fact that the volume prompt is two times a working day for a number of drops still consulting a Wonderful homeopathic physician is a constructive thought.

HCG diet plan

This will generate the notion of eliminating fat a great deal less difficult. A lot of folks undertake distinctive excess weight decline strategies such times. Owing in direction of the recognition of the homeopathic medications and their implications these kinds of homeopathic HCG drops consist of moreover turn out to be rather famed for the All those who are on the lookout in advance in the direction of get rid of individuals pair added excess weight of their body weight. Individuals drops include a hormone within just on their own and this hormone is the just one dependable for chopping down of the much more body weight of the overall body. Those homeopathic HCG drops can be availed towards diverse suppliers of homeopathic prescription drugs expert services or even on the web. These types of are on top of that not high priced and that’s why occur at a reasonably priced expense which is a different element of appeal for all all those searching out for inexpensive and ideal procedures of excess weight reduction course of action. The homeopathic HCG drops are slowly and gradually getting to be exceptionally a great deal distinguished concerning the humans recently.