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Sustainable Seafood Choices

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Making sustainable seafood choices is important

Sustainable Seafood Choices

By D. S. Mitchell

Introduction

While I am confined to my home, due to the coronavirus threat, I have worked, every day on my blog. For the last several weeks many articles I have posted are related, in one fashion of another, to the pandemic. But, today I want to temporarily shift gears. I want to share some information on how to support sustainable U.S. seafood.

James Beard Foundation

The James Beard Foundation is an organization at the center of the nation’s culinary culture. The Beard Foundation has been, for over 30 years, on a mission to promote, through education, a food culture that encourages delicious, diverse, and sustainable. The Trump administration is working to roll back conservation provisions that had helped rebuild depleted fish stocks and cut over-fishing. The Beard Foundation is encouraging the chefs of America to become the voice of sustainability in their communities.  ‘Smart Catch’  is a Beard Foundation project created to help chefs serve seafood, fished or farmed, in environmentally responsible ways.

Fish on Friday

When I was a kid, we had fish for dinner on Friday. We were not Catholic, but we followed what seemed a national tradition, or at least a neighborhood tradition. From childhood, eating seafood has been part of my culinary experience. Today, 80% of the seafood consumed by Americans is imported. Forty-five per cent of that total comes from traditional options, such as shrimp, salmon, and tuna. Expanding your seafood palate is a good strategy for eating healthier, saving money and helping protect the oceans.  By small changes in your eating habits you can reduce over-fishing and contribute to ocean resiliency.

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We Wish You A Happy Birthday

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We Wish You A Happy Birthday

By Anna Hessel

 It Only Comes Once A Year

Have you ever thought about why we celebrate birthdays?  Is it because everyone deserves a special day of their very own; or do we just want an excuse to eat cake?  Many of us have photos of that momentous first birthday with cake smeared all over the baby’s face. Some bakeries now even sell miniature ‘smash cakes’, for a nominal fee, of course.

No Pictures

I recall birthdays of my youth, complete with frosting pink roses on my cake. And great games like pin-the-tail-on-the-donkey. Was thinking  of reprising the classic pinning game for my upcoming b-day, but alas, I have no picture of our current Oval Office occupant, no insult intended to all the donkeys out there.

The Way It Was

Children’s birthday parties of yesteryear included goody bags with sugary treats and plastic trinkets, and had old-fashioned fun, like board games and music from a stereo set up on a card table.  Today, children’s parties are much more elaborate events, with clowns, bowling, pony rides, bouncy houses, kiddy-size race cars, and a trip to visit that gigantic cheesy mouse.  Every little girl is a princess, and every little boy is a ninja.  School treats must be individually wrapped, unlike the box of bakery cupcakes we all proudly passed around when I was in grammar school. Continue reading

Valentine’s Day Memories

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Valentine’s Day Memories

By Anna Hessel

Valentine’s Day Memories

The cold days of February bring thoughts of one of my favorite holidays, Valentine’s Day.  Some of my fondest memories involve Valentine’s fun.  We all remember when we were growing up getting those tiny Valentines in their little white envelopes placed in a big wooden box on the teacher’s desk.  Each year my miniature Valentines had a different theme: puppies, kittens, Barbie, and of course, princess.

A Kindergarten Memory

My earliest Valentine’s memory is my kindergarten campaign to give trousers to that little guy with the bow and arrow, since it was cold outside.   Those timeless teddy bears with pink and red bows, and heart-shaped boxes of candy covered in ruffles, bring back many teenage memories.

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Jalapeno Cheese Rolls

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Jalapeno Cheese Rolls

By D. S. Mitchell 

 

Life Lesson #2

Recently I posted a recipe for Apple Quake (Cake). That recipe and the “life lesson” shared with that recipe is part of a cookbook-biography I have played around with. I didn’t really have a formalized plan for what I was going to do with the material when I started writing down my mom’s recipes and accompanying life lessons. Not atypical for many writers. The working title; “41 Life Lessons From My Mother’s Kitchen”. Now that I am close to my target 41 Life Lessons I decided I would begin sharing these fabulous recipes and common sense life lessons with Calamity News and Politics readers. Here is recipe 2 from my cookbook project.

Book Excerpt:

While I was growing up my Mom owned a busy café style restaurant in NW Portland, Oregon. The “Fifth Wheel” was located on St. Helen’s Rd.  A lunch time favorite were hot deli style sandwiches served, not on bread, but on mouth-watering, scrumptious, homemade Jalapeno Cheese Rolls. The rolls are actually more like hamburger buns when baked. Her’s were famous. Mom’s original version is Top Secret, but a good option is the one I am sharing here. Once you’ve made a sandwich with one of these rolls you will never want a plain bread sandwich again.

JALAPENO CHEESE ROLLS

Ingredients:

1 bag of Self-Rising Hot Roll Mix (use the 48 rolls recipe)

5 Jalapeno peppers (unseeded)

1 Medium Sweet Onion

5 Cloves Garlic

½ Stick Butter

Salt and Pepper to Taste

24 Slices American Cheese

48 oz, Shredded Mexican Cheese

Directions:

*FYI: Handling Jalapeno peppers can be irritating. I suggest wearing gloves. Be sure to keep hands away for eyes, nose and mouth after handling the peppers. Dispose of gloves and immediately wash your hands thoroughly.

1.) Prepare hot roll mix and allow to rise. (Proof at 120 degrees)

2.) Chop jalapeno, onion and garlic in food processor until smooth but slightly chunky.

3.) Sauté processed veggies in butter until soft and season with salt and pepper.

4.) Combine cooked veggies with hot roll mix.

5.) Divide dough into 2 equal portions, setting one aside.

6.) Roll out one of the divided portions of dough on a clean lightly flour dusted counter top. (A large island is perfect.) Be sure to roll dough out until you have got 12 individual 4” wide x 12” long strips. Repeat with the second half of dough. You will have 24 strips of dough.

7.) Warning! DON’T MIX CHEESE INTO DOUGH, LAY IT ON TOP of the dough!! Cheese prohibits dough from rising.

8.) Visualize each strip of dough as 3 sections. Place ½ slice American Cheese in middle of the strip, fold right section of dough over cheese piece. This will make a section of dough on top of the American Cheese.  On this section place another ½ slice American Cheese and top with 1 oz. Shredded Mexican Cheese. Fold remaining dough over the cheese.  Sprinkle remaining Mexican Cheese on top of dough.

9.) Allow dough to rise a second time in the proofer.

10.) Bake using directions on dinner roll package, but allow an extra 5 minutes to compensate for larger roll size.

Life Lesson:

Short cuts.  Shortcuts can be a great thing. They can get you where you want to go more quickly, or they can get you lost.

Simple Life Lessons From My Mom’s Kitchen

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Life Lessons From My Mom’s Kitchen 

By D. S. Mitchell

Life Lessons and Distant Memories

At the time of this writing, my mother has been dead for 32 years. But, every time I go into the kitchen she is there waiting for me, or more truthfully, she comes with me. She is not there in a bodily form of course, but from my heart and distant memories she emerges and pats me on the shoulder, and kiss’ my cheek.

The Chemistry of Memories

I don’t understand the chemistry of memories, but I am sure that every time I bring out her hand-typed recipe book, she hums her little work song and reminds me that she is always with me. As I remember the times I spent cooking with her; whether it was making dinners, prepping picnics, devising scrumptious desserts, or savory breads, I learned a great deal more than cooking tips. I now realize it was in my mother’s kitchen that I grew into the woman I am, where I learned the things that are most important in life.

Apples Everywhere

The Apple Quake is my all-time favorite cake, topped with my most favorite frosting. In the 1950’s everybody knew somebody that had fruit trees. It seems most people in today’s busy world forego fruit trees when they plan their landscaping. Without the fruit trees busy people don’t need to feel guilty because they have left the fruit rotting on the ground unwanted and unused.

Buy Local

I am so glad to see a slow but growing movement in this country to bring fresh unprocessed foods back to the American table. God bless each person that rises up and demands safe, local food sources. Read about it. Get concerned. Get involved. Demand, Fresh & Local.

 APPLE  QUAKE

  • 3 eggs
  • 2 cups white sugar
  • 1 cup olive oil
  • 2 cups all-purpose flour
  • 2 to 3 tsp. cinnamon
  • 1 tsp. baking soda
  • 1/2 tsp. salt
  • 1 to 2 Tb. vanilla
  • 5 green apples, washed but unpeeled
  • 1/2 cup walnuts

Directions:

In a large bowl combine eggs, sugar, olive oil and vanilla with a mixer.

In a separate bowl combine flour, cinnamon, soda, and salt; when well blended add to the egg mixture. Lastly, add walnuts to the cake mix and blend together gently. Spread the thinly sliced apples over the bottom of the greased glass baking dish.  Pour batter over the apples.  Batter will be very thick. Place the batter into the sides and corners first, and then into the center. Let the batter sit for about five minutes to make sure that the batter is evenly distributed before placing it in the pre-heated oven. Bake: in a 350 degree oven for 1 hour. Remove from oven and cool thoroughly. Frost: generously with cream cheese frosting. Refrigerate: left overs.

MOM’S  CREAM  CHEESE  FROSTING

  • 8 oz. softened cream cheese
  • 2 1/2 cups sifted powdered sugar
  • 1/2 cup softened salted butter
  • 1 to 2 Tbs. (or more) lemon juice to taste

In a medium bowl cream together the cream cheese and butter until smooth. Mix in lemon juice, gradually stir in powdered sugar, beat until smooth. Frost cake.

Somewhat Vague

The measurements for cinnamon, vanilla, and even the lemon juice for the frosting are somewhat vague, I admit, but there is a lesson here. LIFE LESSON: As my mother would say, “be generous”,  especially if you like a particular flavor.  I think that is wise.  If you like something-always be generous in its use.  When you believe in a cause, give generously of your time. If you love someone, give generously of your kindness and respect. If you are dedicated to a project then generously donate your money. What you love and believe in deserves your generous contribution of time, energy, and yes, even money.

**The name Apple Quake came from my young pronunciation of cake. Cake, quake–get it?

5 Ways To De-Stress The Holidays

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5 Ways To De-Stress The Holidays

By Anna Hessel

It’s That Time of Year

With the holiday season upon us, thoughts of festive decorations, holiday baking, twinkling lights, caroling, sleigh rides through the snow, mistletoe, hot chocolate with mini-marshmallows, Menorahs, Nativities, “The Nutcracker”, Hallmark movies, and “A Charlie Brown Christmas” are at the forefront of our minds.

Holiday Stress

However, holiday stress is often a painful, and very real issue at this time of year. Religious and cultural celebrations, such as Thanksgiving, Hanukkah, Christmas, Kwanzaa, and the ushering in of the New Year, can quickly become more hectic than joyful. Don’t get trapped into thinking that parties and gifts are the only way to celebrate the holidays. Keeping perspective is helpful. There are ways to alleviate the stress, strain and cost.

A Christmas of Another Color

Statistics show that suicides are at an all-time high during the holiday season, as well as familial tensions; the idea of “Blue Christmas” is the truth for many.

Blue Christmas Services

Faking joviality makes no sense. If you are at a painful point in your life, you are not alone. At this time of year there are millions experiencing loss, loneliness, illness, or depression. The sadness is recognized by many churches and some have opted to hold “Blue Christmas Services” where they offer comfort, hope, and healing to those who are struggling with these, or similar issues.

Winter Solstice

These devotions, with peaceful music in a calming atmosphere help soothe folks who are frazzled during the Yuletide. Many times “Blue Christmas” is an evening of reflection for the longest night of the year (winter solstice), around the 21st of December. The shorter days and lack of sunlight can even lead to Seasonal Affective Disorder (SAD). SAD is a category of major depression that emerges in the winter months.

5 Things We Can Do To Relieve Stress

There are many easy ways to avoid the trap of seasonal stress, strain, and ensuing depression:

1. Avoid visiting your family if it causes fights or jeopardizes your mental or emotional well-being, avoid spending time with them.
2. Go for it. Enjoy the cup of eggnog, eat that Christmas cookie, and ignore snarky comments about your weight or calories. That’s what New Year’s resolutions are for.
3. Stop creating debt. It is not necessary to overspend or create debt to let your loved ones know how much you care. Hand-made presents, or a gift of your time, will be cherished more than an expensive, store-bought item by those who truly care about you. Don’t forget to give yourself a small gift that you can afford.
4. Take care of your health: stay hydrated, eat fresh fruits and veggies in addition to the
party fare. Drink alcohol and caffeine in moderation, add a cup of a seasonal herbal tea to help relax. Enjoy the out-of-doors, if weather permits. Get a massage; take a hot bath by candlelight.
5. Relax. Stop striving for perfection. None of us are perfect – simply enjoy what you are able to do.

Give Peace A Chance

Holidays were not created to cause stress. They evolved to celebrate faith, friendship, family, fun, and hope for an often tired and seemingly hopeless world. They are not meant to be aggravating or tension filled.

Relax

Please relax. Hopefully the tips I have suggested will help you enjoy the holidays. I wish you a bless holiday season.

 

11 Easy Holiday Weight Loss Tricks

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All the goodies at the holidays can challenge any weight loss program

All the goodies available at the holidays can challenge any weight loss program. Here are 11 easy tricks to  help you stay on your healthy eating program. The holidays don’t automatically spell weight gain.

11 Easy Holiday Weight Loss Tricks

By D.S. Mitchell

I’m standing in the grocery store check-out line reading the magazine headlines when the December 9, 2019, ‘Woman’s World’ catches my attention. Their busy cover page announces, “The #1 Keto Trick for Women (It helped Tina lose 341 lbs, without surgery)”.  I have toyed with trying the Keto diet, and I couldn’t resist the teaser, and found myself tossing the magazine on to the conveyor belt.

Lovin’ Woman’s World

I love ‘Woman’s World’, because it is cheap, it has an easy to read format with lots of pictures and almost always features a weight loss trick or two for the ‘always dieting’ crowd. Once home, with feet up on the ottoman, I search for the article on Tina’s dramatic 341 lb weight loss story. Before I get to Tina’s story I landed on, “Tiny tweaks that melt pounds”.

Tiny Tweaks

As I read the “Tiny Tweaks” article I thought the ideas were great and thought they were worth passing on to my blog readers, especially with the holidays upon us and the constant temptation of homemade cake, cookies, pies and candy.

  • Afternoon Snack: A recent study found that by shifting a morning snack of an apple or a handful of nuts to the afternoon could give dramatic weight loss results. The reason the study suggests is that there is a bigger time span  between lunch and dinner, than between breakfast and lunch. The snack gets us through the long afternoon and that healthy snack prevents overeating on those holiday treats.
  • Weigh Daily: Weighing in every morning is a good way to reverse sneaky weight gain trends. In fact, researchers in Finland found that people who weighed daily at the same time each morning shed more weight than other test subjects.
  • Pay With Cash: I loved this one. When you go grocery shopping, always plan to pay with cash. A study in the Journal of Consumer Research found that paying with cash actually reins in the impulse junk food purchases. Researchers explain that the “pain of paying with cash” makes people less likely to splurge on unhealthy extras. Awesome. I know this tip will work for me.
  • Add a sprinkle of salt:  This tip comes from British researchers who discovered that women who add a bit of salt to their vegetables will increase their intake of the green goodies by as much as 70%. It seems that using the flavor enhancer can actually cause us to start craving vegetables in as little as three days. Who knew?
  • Red Wine: A glass of red wine in the evening can help you lose weight. It seems the polyphenols in red wine “help the body process excess blood sugar before it can be turned into fat. Investigators discovered that women who sip one glass of red wine daily are “30% less likely to experience weight problems than teetotalers”.
  • Rearrange Pantry: If you must have high calorie indulgences in the pantry try rearranging their position on the shelves. Experts suggest storing high calorie treats on the right side of the shelf and good for you snacks, such as dried fruit and nuts on the left. In this case, researchers at University of South Florida, tell us that the reason is that the brain is wired to read numbers from left to right. Fascinating. When a person sees foods displayed this way we are subconsciously reminded that the foods on the left are healthier for us.
  • Turn On Soft Music: This one surprised me, but at the same time it made sense. Before you sit down to eat, find a soft music channel and let it play throughout the meal. You will find you eat less and enjoy it more. The best part is Psychological Reports found most people will eat 175 fewer calories per meal; which is an easy way to shed 15 pounds a year.
  • Seek Encouragement From A Friend: It seems if you feel you are at risk of diving face first into the office buffet you should take a minute and text, or call a friend or loved one, about your weight loss progress. Duke University scientists say that exchanging words of encouragement reminds and reinforces your goals. Such reinforcement doubles your odds of sticking to your healthy living plan and helps you lose up to six pounds a month.
  • Recall A Happy Moment: Happy thoughts help us stay on track. Researchers at Cornell, suggest that when cravings strike, recall a positive memory. Apparently, being in a positive frame of mind switches off the desire for instant gratification of a chocolate or calorie heavy treat and encourages healthier choices.
  • Chop It Up: Before gobbling down that Hersey’s bar, take a minute and break it up into small pieces. Scientists at Arizona State University say cutting sweets into “bite-size bits tricks your brain into thinking your eating more than you are, triggering the release of appetite-taming signals”.
  • Count To 10: Remember the old saying, “count to 10 before you speak”. In this case, it is “count 10 before you eat”.  Harvard researchers discovered that people who are able to count to ten (or any simple ritual) before eating that piece of cake or chocolate bar are able to consume much fewer calories than those who just dive in. Why? Repeating familiar behaviors or “rituals,” stimulates the part of the brain that controls self-discipline.

Now that you are armed with these dietary tricks, hopefully you can get through the holidays without feeling either deprived, or guilty. Happy holidays.

Holiday Decorating

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Holiday Decorating

Holiday Decorating

Yes, I admit I am guilty of a bit of tawdry tastelessness when it comes to holiday decorating, but my spouse has me beat hands down.

By Anna Hessel

Its hard to believe the holiday season is already here. As we prepare to celebrate, who can forget decorations? Sometimes I wish my husband would. Don’t get me wrong, I love a tasteful wreath on the door and a holly berry candle glowing on the mantle. And this year, thanks to my recent DNA test, we will be including a menorah along with the family creche. My significant other, however, is not a Clinton Kelly when it comes to holiday embellishment.

As I sit watching a Hallmark Christmas movie, I glance up in unmasked horror to see my spouse, attired in a Santa hat and flashing Christmas tree tie, hanging a string of bells on the bathroom doorknob. Curious, but cautious I enter the powder room, which he has transformed into a winter wonderland, as in, “I wonder what the heck happened to my bathroom?”

Gone are the tasteful lace-edged fingertip towels and gold-edged ceramic soap pump. In their place, is Hallmark’s ‘Jolly in the John’. Jolly is a talking snowman, holding a plunger, telling our guests they “look a little flush” and singing the “Potty Song”. My husband loves this little guy as much as he loves his Saab. Jolly doesn’t come alone. Joining good ol’ Jolly is his pet reindeer, another Hallmark creation, sporting a roll of toilet paper on one of his antlers. And, rounding out the tacky trio is Mr. Jolly’s “wife”, a plastic snow woman soap pump.

A purple garland now adorns the shower curtain rod, and the shell toilet seat has been covered with a giant Santa face, gloved hands covering his eyes. Do you blame him?  He has replaced my attractive celery green with chocolate-brown polka-dots bathrobe with a latch hook creation of eight tiny reindeer, a rather unfortunate garage sale find. As I turn to flee this holiday horror I nearly knock over hubby who is nailing mistletoe above the ‘necessary’ room’s door.

Taking refuge on the couch I resume my paused holiday-inspired film. I take a fortifying gulp of
my mocha latte and I watch suspiciously as my husband makes his way to the kitchen. There is a devilish glint in his eye, and our bell-collared pug, Maggie, follows close behind. In my better(?) half’s hands I can see he is carrying a pair of Rudolph pot holders and a Grinch tea towel. Visions of plastic glitter sugar plums strung on the stove dance in my head, threatening a migraine.

Did I mention, our cats, Zoe and Latte, are wearing kitty-sized elf ears? Does murdering a spouse still hold a life sentence?

I am the first to admit I have one of those aluminum trees (mine is pink), and a hodge-podge of sentimental ornaments. Yes, I am guilty of  a bit of tawdry tastelessness, but over the years my spouse has acquired a plethora of assorted kitschy Christmas items, right down to the glow-in-the-dark snowman boxers. I do not lie.

We have certainly decked the halls with a unique bevy of holiday decor, but always in the theme of “peace on earth and goodwill toward men.”

I married a man with style…and a love of garage sale finds.

ENERGY SAVING TIPS: Season Specific Ideas

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ENERGY SAVING TIPS:

Season Specific Ideas

This article is a continuation of www.calamitypolitics.com 10/16/19 article, “ENERGY SAVING TIPS THAT COST NOTHING.

ENERGY SAVING TIPS: Season Specific

By D. S. Mitchell

FALL AND WINTER SPECIFIC OPTIONS

Saving energy and money is a great dual purpose. As the weather begins to cool it is important to take control of your energy use. Check out the following energy saving tips to start today. Most of these tips are referred to in Part One of this article.

  • Add or repair weatherstripping on windows and doors to reduce heat loss and drafts.
  • Reverse the direction of your ceiling fan in colder weather. Running the fan in reverse pulls the warm air off the ceiling and disperses it throughout the room.
  • Check your air filters every month to improve air quality, reduce heating costs, and improve the efficiency of your heating system. Be sure to change the filters regularly to keep the system running properly.
  • If you have a programmable thermostat, program it to automatically change to the temperature at set times for each day. Temperature is a personal/household decision, but the U.S. Department of Energy suggests setting your thermostat to 68 degrees F while you are awake and at home and lower it while you’re asleep or away from home.
  • Take advantage of winter sunlight by opening your shades, allowing for natural light and capturing the warmth from the sun.
  • Keep furniture, drapes, carpets, and other objects from blocking the vents or registers.  Blocked wall/baseboard heaters or register vents prevent heated air from circulating freely around the room and may cause your heating system to work harder and prevents rooms from warming up to the set temperature on the thermostat.
  • Lower your thermostat when using your fireplace and close the damper when not in use.
  • Holiday lighting can increase your energy bill, so consider using LED holiday lighting instead of standard incandescent bulbs. They use less energy, stay cooler to reduce the risk of fire and injury, and last longer.

SPRING AND SUMMER SPECIFIC OPTIONS

As spring and summer months start heating up, many of us look for ways to keep cool without breaking the bank. Consider adopting some of these tips to increase your comfort while saving.

  • Block heat from entering your home in the warmer months by keeping your shades closed. Sunlight passing through windows heats your home and makes your air conditioner work harder.
  • Consider installing shade screens, awnings, or window film or blinds to prevent solar heat gain.
  • Hang laundry outside when weather permits. Not only does it save energy, but reduces the wear and tear on your clothes to help them last longer.
  • Switch to LED light bulbs. They use a fifth of the energy used by regular bulbs and keep your home cooler on warm days.
  • Well-placed trees and landscaping can help reduce heat gain and increase your comfort on warm days.
  • If you need to replace your window air conditioning unit, consider investing in an efficient Energy Star certified unit. They typically use about 10% less energy than conventional models.  (1) Make sure the unit you purchase is the right size for the area you are cooling; a unit that is too large will operate less efficiently. (2) Before cold weather hits, make sure to remove your unit from the window to help it last longer.
  • Use fans instead of air conditioning to stay cool on warm days. This can be more cost effective than cooling your entire home because they target a specific area. It’s important to have the blades spinning in the right direction to improve cooling.

Household Helps: Cleaning Schedule

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Cleaning Schedule

By D. S. Mitchell

Helpful Hints

I love saving helpful hints. You know the stuff you see on the side bars of Good Housekeeping. I’ve had some things saved so long they may have been written in cuneiform. These little hints and helps are often preserved written on the back of an envelope, or a crumpled magazine page I snatched from a magazine at my doctor’s office. I have an entire filing cabinet drawer memorializing “helpful hints”.

Rolodex Mind

John S., my second husband was a very organized fellow. He had a schedule for nearly everything. You know, those things a conscientious hubby tends to do around the house. He kept track of oil changes for the cars, Spring window washing, furnace filter changes, gutter cleaning. You get the idea. Anyway, I often miss his “already done” attitude toward household tasks. When I saw this household cleaning schedule I just knew I had to have it….and pass it on, of course.

When Lights Come On

Seriously, without this list how would you know that the coffee maker that I haven’t cleaned since I took it out of the box should have been cleaned every day.  That I should be cleaning the mirrors weekly but instead I clear them after they steam up from the shower with my bath towel.  Monthly cleaning includes maintenance on the vacuum cleaner instead of changing the bag when the light comes on.  Ovens aren’t cleaned when you want your deposit back, you’re supposed to do it every 3 to 6 months.  And finally, I’m pretty sure that none of my homes have ever been pressure washed, let alone annually.

Now you can refer to this list in order to better ignore important tasks around your home too!

Enjoy your weekend checking off chores on your cleaning schedule.