• Pumpkin Bread, Gluten-Free & Vegan

    I hadn't had something baked and bready in wayyy too long and I was craving it! I had some pumpkins on the counter, buckwheat in the pantry, coconut oil and baking soda, so I knew I could make something delicious! I searched online and found a handful of recipes that looked good...
    But... decided to mix and match and make my own recipe, and here's what I came up with:
    • 1 cup buckwheat groats (grind into flour), or 1 cup buckwheat flour
    • 1 teaspoon baking soda
    • 1 Tablespoon ground cinnamon
    • 1/2 teaspoon ground ginger
    • 1/4 tsp nutmeg
    • 1/4 teaspoon ground cloves
    • 1 1/4 cups steamed pumpkin
    • 1/4 cup nut mylk (I used coconut milk)
    • 1/4 cup coconut oil
    • 1/4 cup pure maple syrup
    • 1 teaspoon pure vanilla extract
    • 1 tablespoon lemon juice
    • Top: pumpkin seeds


    1. Cut pumpkin into 1"-2" chunks (skins are okay!). Steam for 12 minutes, or until soft. Let cool. 
    2. Grind buckwheat flour (I use a high-speed blender with a sharp blade).
    3. Preheat oven to 350F
    4. Pour buckwheat flour, baking soda and spices in a small bowl. Mix well. 
    5. In a food processor, mix pumpkin, coconut oil, nut mylk, maple syrup and vanilla extract. Mix on high-speed until smooth. 
    6. Add dry ingredients to wet ingredients slowly, stirring well.
    7. Add lemon last, as it will help the bread fluff a little:)
    8. Once the entire batter is smooth, pour into an 8-inch bread loaf baking pan. If you're not using a non-stick pan, use parchment paper, coconut oil or a sprinkle of buckwheat flour as a non-stick agent.   
    9. Sprinkle a handful of pepitas/ pumpkin seeds on top!
    10. Bake at 350F for 50 minutes. 

    Slice & enjoy! 

    Did you steam too much pumpkin? Add it as a side dish to tonight's dinner, or freeze it in small chunks to add to a hearty smoothie. Or both;)

    Did you like this recipe? I'd love to know! Share it with your friends so they can enjoy it too:)

    Stay well, 

    xx, Rosey S. 

  • Celery Juice. Pure, Simple & Good.

    If you know me you know I love juice. 

    I love it because it’s simple. It’s easy to make and it’s easy to digest. Juices are different from smoothies in the way that they don’t contain fiber, allowing the nutrients to absorb faster and more fully into the body to be utilized immediately. Because juicing is little more time-consuming to make and clean up than smoothies are, my go-to beverage-meal of choice will probably remain smoothies. But, when I do have juices I notice an immediate boost in energy and a glow in my skin! My go-to lately has been plain, pure organic celery. Celery is about 95% water content, making it perfect for juicing! It’s hydrating for the body, purifying for the skin, cleansing for the organs, and balancing for the digestive tract. 

    Because I know how amazing celery juice is, I try to have it at least a few times a week or more, and I recommend you do the same. If you miss a few days or forget, don’t worry about it! Pick it back up again whenever you get the chance. Because celery juice is so hydrating and cleansing in the body, it’s best first thing in the morning as your breakfast. If you don’t get around to juicing until lunch, that’s fine. Or, have it as an afternoon pick-me-up drink. The good thing is there's really no wrong way to juice!

    I usually clean one entire stalk of celery when I’m prepping it for juice. This will provide about 24 ounces of juice, more or less depending on what type of juicer you have and how large the entire stalk of celery is. Have any questions or comments? Please send them in! I’d love to hear how you like the juice and any health benefits you’re noticing. 


    xx, Rosey S. 

  • Seaweed on Seaweed on Seaweed

    Seaweed on Seaweed on Seaweed

    Health Benefits & Recipe

    Most people have had seaweed in the form of a sushi roll, but not many people have tried (or even heard of!) the wide variety of seaweeds that are available to us! Seaweeds are one of the best sources of dietary minerals and one of the best foods to pull heavy metals out of the body. 

    I was wandering around my kitchen aimlessly yesterday, opening cupboards and wondering what I should make for lunch. I had almost no fresh produce and got in that mindset of, “there’s nothing in the kitchen, ughhh…” Then I saw the nori wrap, and the kelp noodles, hijiki, and the dulse, and the craving hit. You know your body’s on track when you start craving something as healthy as seaweeds. They’re rich in nutrients that help to nourish the body, while sweeping up and carrying heavy metals and other toxins out of the body. The result? You look good, feel more energized, lose weight, and are more able to fight off disease. 

    Here’s what I created in the kitchen when it seemed like I had “nothing”! 

    First, place the nori sheet on a flat dry surface with the shiny side facing down.

    Slice up some avocado and place it across the entire width of the nori wrap. 

    Then, take your kelp noodles. My kelp noodles were from last night’s dinner so they were already seasoned with olive oil, roasted garlic, tomatoes and cucumbers. You can do the same, just mix all the ingredients and stir it well. Or, get creative! Kelp noodles have a very mild but salty flavor, so they’re very versatile. Spread the kelp noodles in a thin layer across the entire width of the nori wrap. 

    My other left over from the day before was plain steamed quinoa. You have rice instead? Perfect! The quinoa doesn’t stick together as well as rice does. Or, as an option, mash the quinoa with the avocado to make a thick paste of the two, then spread it across the wrap. 

    I added a combination of fresh greens (baby lettuce, kale, arugula), then topped it all off with dulse flakes for flavor, a few more diced tomatoes with a sprinkle of sea salt, and a thick ginger balsamic dressing. 

    Like I said, I simply added mostly leftovers, and there really wasn't much in my kitchen beyond that. The great thing about these wraps is that they're flexible and versatile! Add any vegetables you wish (raw or cooked) and see how it turns out. 

    If it’s your first time rolling a nori wrap, don’t be surprised if it falls apart easily! It usually takes a few tries to get it right. The trick is using all fingers to wrap the ingredients tight and firm, while making sure that the ingredients and the nori stay even throughout. 


    xx, Rosey S. 

  • Healthier Sweeteners

    Healthier Sweeteners

    Diabetes, obesity and inflammation-related diseases are often the result of heavy sugar consumption. With the rates of these issues rising, I thought I’d give light to some of my favorite sweeteners and sugar substitutes. 

    Because sugar is non-nutritious (and actually robs nutrients from the body) I simply avoid it. But if you’re just starting out it’s not that simple. Sugar hides in so many food products and packaged foods. It can cause inflammation in the joints and irritability to gut, mood and energy problems. Because it’s so well hidden in so many foods, from salad dressings and other sauces to canned soups and pre-made meals, I always suggest eating whole foods (fruits, veggies, grains, plain herbs and pure spices for seasoning, etc) and avoiding pre-made packaged foods, especially boxed cereals. If you want to grab a jar of salad dressing from the store, that’s fine, just be sure to take a quick glance at the ingredients label to make sure sugar, high-fructose corn syrup, or artificial sweeteners haven't made their way into the top five ingredients. 

    Raw Honey

    One of the best sweeteners. Rich in vitamins and minerals and is a natural immune-system booster. Find it sourced closest to home as possible, and it will work extra magic to boosting your immune system and reducing or eliminating seasonal allergies. 

    Iron, calcium, manganese and potassium are all found in blackstrap molasses in relatively high amounts, making it probably one of the most nutrient-dense sweeteners. Just two teaspoons provides about 13% the daily recommended value of iron, about 11% the daily recommended value of calcium, and has a glycemic index of about 55, compared to that of table sugar around 80.

    Coconut Sugar

    I love coconut sugar because it’s an easy substitute for sugar in baking recipes. Plus, it’s sustainable. It’s made from the sap of old coconut trees that aren’t fruiting. Some of the nutrients it provides to the body include potassium, magnesium, zinc and iron. Lastly, coconut sugar is low glycemic, ranging around 35 on the GI index, making it a safe sweetener for people dealing with blood sugar issues. 


    Dates contain selenium, manganese, copper and magnesium, all of which are important to developing bones and maintaining bone strength. The easily-digestible presence of iron and amino acids provides relief from anemia. And one of the biggest benefits of dates are that they’re rich in soluble and insoluble fiber. Of course, fruits and other dried fruits make delicious sweeteners too. 

    Pure Organic Stevia Powder

    The stevia leaf provides a natural sweetness with no carbohydrates. Stevia contains a wide array of vitamins and minerals, and with near-zero calories it’s perfect for people struggling with weight loss. There is still some research to be done on long-term use of stevia, but you can’t go wrong with the pure natural leaves of the stevia plant, or organic 100% green stevia leaf powder, which is minimally processed. 

    Try out some of these natural sweeteners and swap them out for sugar in recipes! I'd love to hear what you've tried and what you like! If you found this post interesting, share it with a friend! 

    Stay well, 

        xx, Rosey S.

  • Green Matcha Spirulina Chia Pudding

    Chia Seed Pudding Recipe with matcha and spirulina. 

    This is so delicious and healthy! Enjoy for breakfast or any time of the day. 

    Chia itself is rich in anti-inflammatory omega 3's, proteins, vitmains and minerals. Add matcha as another antioxidant-rich pick-me-up, and spirulina for cleansing and detoxifying the body, as well as nourish and provide nutrition. All the rest add MORE health benefits, more flavor and more texture. 

    Stir until it's well-mixed.

    Add fruits, nuts or other toppings of your choice!

    Enjoy & share this post with friends!

    Stay well, 

    xx, Rosey S.

  • Lion's Mane. Ideas for use...

    Lion’s Mane is versatile because it has a mild flavor, especially in comparison to other types of mushrooms. Feel free to experiment and tell me how it goes! Here are a couple ways I normally use Lion’s Mane.

    In your coffee

    I add about a teaspoon of pure Lion’s Mane Lion's Mane extract to my tea or coffee each morning (with a little bit of raw honey or coconut milk too).

    In your smoothie

    A simple recipe: 

    1 cup water, 1-2 bananas, 1/2 cup of blueberries, a teaspoon of Lion's Mane powder, and a handful of ice. 

    In your chocolate!

    I’m all about the simple recipes... Whip or stir by hand to remove all clumps: 1 cup raw cacao powder, 3/4 cup raw local honey, 1/2 cup unrefined coconut oil, 1 teaspoon pure vanilla extract, a dash of sea salt, and 1-2 Tablespoons of Lion’s Mane mushroom powder

    Pour this mixture into ice cube trays and let it sit in the freezer overnight. Then, scoop out one by one as you’re ready for your chocolate goodness snacks! 


    What else did you try? Let me know! If you found this post interesting or helpful, share it with a friend! 

    Stay well, 

    xx, Rosey S.

  • Superfood of the Month: Lion's Mane

    Superfood of the Month: Lion's Mane

    We all know we should "eat healthy”. But what exactly does that mean? The answer is different for everyone. Some people might choose a simple green salad or fruit smoothie as their healthy meal for the day. Personally, when I’m trying to eat my healthiest I’ll opt for the most nutrient-dense and health-promoting foods I can get my hands on. 

    This is where superfoods come in to the play. Superfoods are generally nutrient-dense foods, or foods that are rich in one particular nutrient or compound. The more nutrient-dense the higher up on the level of superfoods it’s considered to be. When we consume these types of foods, they are able to give us a bigger boost of health and vitality. And for a lot of these superfoods, the healthiest benefits only accumulate in your body with time and use. 

    I’ll share with you now my favorite superfood of the month. See here some of the ways I regularly use Lion’s Mane. So simple, yet so good!

    Lion’s Mane. Don’t you love the name? Lion’s Mane is a mushroom (pictured above) that I consider a superfood mushroom!! It has long been used in Traditional Chinese Medicine as a treatment for stomach ailments, including stomach cancer! This mushroom is made of about 20 percent protein, and the beneficial effects it has on our brain and nervous system health are endless. 

    See some interesting studies here about the neuroRegenerative potential of Lion’s Mane mushrooms, and why it needs to be taken more seriously in ALS research and treatments.

    Lion’s Mane promotes:

    Memory and Cognitive Function

    Lion’s Mane has continuously showed us how it can help with short-term memory and visual recognition memory. It activates our neurons, and in simple terms, "wakes them up!". I can personally attest to the improvement in memory. . 

    Brain Health

    Bioactive compounds found in Lion’s Mane have been shown to activate a protein peptide in our bodies known as nerve growth factor, which is critically necessary for the growth, maintenance, and survival of nerve cells in our brain and nervous system.

    Cancer Cell Death

    A study published in the Journal of Ethnopharmacology, 2014, stated that Lion's Mane extract's have been shown to induce apoptosis (cell suicide) in leukemia cells in culture. And that 22 different anti-cancer phytocompounds were revealed in Lion’s Mane mushrooms alone. 

    Lion’s Mane has also shown to help prevent or reverse ulcers, boost the immune system, boosts concentration and mood, act as an anti-inflammatory agent, balance blood sugar, and that’s just the beginning. 

    And just in case you missed the Huffington Post article about the benefits of Lion’s Mane mushrooms, here it is.

    Get your Lion’s Mane now with this high-qualityhigh-potency source! Search in the top right corner, "Lion's Mane'.

    Lastly, please note that superfoods aren’t for everyone! Some superfoods can have a strong detoxifying effect and if you’re not used to it, they may lead to things like headaches or body aches. Start out with just a small serving (1/2 teaspoon or so) and build up to a couple teaspoons on a daily basis, or whatever feels best to you

    Enjoy! And as always, stay well.

    xx, Rosey S.


  • Kitchen Detox!

    Are you a regular spring-cleaner? Cleaning our homes, workspaces and wherever we spend our most time is crucial to maintaining health. Here, I’m going to cover some quick tips for cleaning and re-programming your kitchen to support long-term health.

    The truth is, what we see on the supermarket shelves isn’t always safe for consumption. Yet, it’s there, available for purchase with attractive labeling and marketing tactics that draw you in to make a purchase. And then, somehow, they end up in our kicthen. Most packaged foods are not only non-nutritious, but can lead to harmful side effects over time. Let's take your average cereal box for example. Flip the box over and take a look at the ingredients list and nutrition facts label. Some of the first ingredients are often corn, sugar or wheat. This is dangerous because 1) corn is mostly genetically modified unless labeled otherwise. Genetically modified corn is heavily sprayed with chemicals that have the ability to kill our healthy hut microbiome, leading to endless gut, digestion and immune-system problems. 2) Sugar impacts our health in a negative way in areas of immuity, energy, weight and inflammation, to name a few. And lastly, 3) wheat. Wheat has been genetically altered many times from the original plant our ancestors once knew, which is one leading factor to development of Chron's, IBS, and possibly a wide range of other diseases such as cancer because wheat has the potential to block nutrients from being absorbed.

    For now, let's do a quick kitchen-clean-out, ridding some of the "foods" that cause the most inflammation or disruption to our state of well-being. 

    First kitchen target: Oils.

    Let’s take canola oil for example. Canola oil is labeled as a healthy fat because it’s rich in monounsaturated fats. However, it's mostly genetically-modified and often a hydrogenated fat (increasing it's shelf-life), leading to symptoms related to gut inflammation, inflammatory bowel syndrome, and coronary heart diseaseThis article, titled The Great Con-Ola goes more in depth of the dangers of ingesting canola oil.

    We don’t want to use it in our home kitchen and we want remember to choose restaurants that use health-promoting products. Other oils to rid immediately: corn oil, soybean oil, safflower oil, “vegetable oil”, all hydrogenated and partially-hydrogenated oils. When you do this, you’re minimizing health risks associated with these harmful oils, and giving your body a better chance to gain and/or maintain optimal health.

    Make the switch to coconut oil, pure olive oil in a dark glass container (to prevent oxidation) or sesame oil. Those are just some of my favorites but experiment with others and be open to trying new things! 

    Next up, sweeteners.

    We’ve seen the enticing “Zero Calories!” label on many products in the supermarket, often promoted as “Weight Loss” foods. And desserts claiming “Sugar-Free!”. I’m talking about artificial sweeteners, the ones that most immediately cause headaches, and over the long-term cause weight gain (yes, weight gain) and a higher risk of cancer

    Rid the pantry of all artificial sweeteners and all artificially-sweetened products. Steer clear of Sweet ’n Low, Equal, Splenda, sucralose, aspartame. While you’re at it, rid the pantry of sugar, liquid sugar and powdered sugar (do this immediately if it’s not organic). 

    To replace those sweeteners, make the switch and stock up on local raw honeycoconut sugarorganic stevia extract, or use dried fruits (dates and figs for example) to sweeten.  

    Lastly, packaged foods. 

    Take a quick look to see what’s in your pantry. Do you see lots of packaged foods? Like cereal boxes? Microwaveable meals? Take a look at the ingredients. If you see more than 10 ingredients, or any ingredient listed as the ones mentioned below, toss them or donate them to a food bank. 

    • the oils previously mentioned 
    • the artificial sweeteners previously mentioned
    • high-fructose corn syrup or “HFCS”
    • and these products if they’re not listed as organic or certified GMO-free products: corn, wheat, soy, beet sugar
    • artificial flavoring (some brands may list as "natural flavoring"... use your best judgement)
    • artificial colorings (listed as red #__, blue #__, etc.)
    • table salt (replace table salt with sea salt or alaea salt)

    If you’re new to this concept of healthier eating and this is your first time doing a pantry clean-up, you may be shocked at how bare your pantry seems! No fret, because now it’s time to load up on the good stuff… whole, real foods will replenish the scarcity. Stop by your local farmer’s market on a weekly basis to load up on fresh fruits and veggies. If you’re new to switching over to a healthy diet, go ahead and add whole grains to the cabinet. Quinoa, oats, buckwheat, brown rice and millet are some of my favorites. They’re easy to cook and very versatile! However, over time you might notice that whole grains are best when minimized, so don’t stock up too much, rather focus on the fruits, veggies, nuts and seeds, and if you choose meat be sure to go organic!

    Afraid you might go hungry? Chop up a pumpkin in 2” squares and roast it in the oven with coconut oil and sea salt (this is also a great snack for any time of the day too!). Steam some quinoa (1 cup quinoa: 2 cups water). Add some green salad with avocado on the side of the plate, and top it off with a sprinkle of sesame seeds or hemp seeds. That’ll be sure to fill you up and offer an abundance of proteins, vitamins and minerals to feed your true hunger (we’re hungry for nutrients!). 

    Follow through with these recommendations, and I’ll send out a follow up next month to take your Kitchen Detox a step further! 

    In the meantime, let me know how it goes! Or send me an email with questions/ comments, subject line: “Kitchen Detox”.

    Until next time, stay well!

    xx, Rosey S.

  • Is Flouride Safe?


    It's in our toothpaste and in our water. Is it safe?

    Since I was a child I've had problems with dental cavities, and it's no fun. I grew up vegetarian and ate a lot of fruits, so I partially blamed the cavities on that and partially on genetics- my entire family has had dental problems- cavities, extractions, replacements, you name it. 

    In my late teens I started using flouride toothpaste for the first time. That was what my dentist recommended and I thought it was safe. It turns out I was wrong. 

    Here are some dangers of flouride in your toothpaste:

    It actually softens teeth and hardens gums. Seems contradictory to what we've always been told, right? Check out this new book Holistic Dental Care by Nadine Artemis. She shares some unpublished research we need to know!

    If swallowed it can cause birth defects, and in young children an increase in ADD/ ADHD symptoms. It's an endocrine disruptor. Flouride buil-up can cause calcification in the bones, brain and arteries. It can prevent detoxification. It can cause a whole host of other problems that may otherwise be prevented.

    Try this flouride-free toothpaste: Desert Essence Natural Tea Tree Oil and Neem 

    I mentioned flouride is in our water systems. Some of it can be from naturally occuring sources and land run-off, but mostly it is added to the public water supply. America is one of the only developed country that continues to flouridate public water supply. Some health officials continue to say it's good for strengthening teeth and preventing tooth decay, but there is no evidence to support that statement. Instead, research suggests that fouridated water can harmfully impact many bodily tissues and glands as well as blood sugar levels.

    What to do?

    Contact your local department of water supply and let them know you don't want flouride added to your water. Get your friends, neighbors and loved ones to participate in order to make the biggest impact. 

    Get a water filter that is made to filter out flouride. Reverse osmosis can do this successfully in most cases. In a different case, here is a machine that I personally use and love. The company offers affordable monthly payment plans so you can get one installed in your home asap! Contact me to purchase a Kangen water machine so I can connect you to the right person.

    Use flouride-free toothpaste such as the one I linked above. To strengthen your teeth, strengthen your gut health! Eat organic, avoid commercially farmed meats, and quit sugar. Want a plan to set you in the right direction? Contact me here, subject line "I'm Ready!" for your free consultation. 

    Watch this 20-minute video for more information. 

  • Where do you get your protein?

    Where do you get your protein?

    If I got a dollar every time someone asked me this question... 

    I grew up vegetarian. I've definitely tried some meat dishes and have enjoyed my fair share fish and other seafood occasionally. When I was a child up to about age 12? No meat, no fish, no eggs, nada. 

    First let me define protein, then I'll mention some of my favorite sources of vegan protein, and why I stay vegetarian about 360 days out of the year. 

    Three groups of macronutrients are carbohydrates, fats and proteins. Carbohydrates and fats can each easily be an entire discussion alone, here we're covering proteins.

    The role of protein? Protein is critical in tissue build and repair, energy, immune system and hormone regulation in the body. Protein is broken down into amino acids. A complete protein contains 20 amino acids, also known as the 'building blocks of protein'. A healthy body naturally synthesizes eleven of the twenty amino acids. There are nine amino acids that the human body does not synthesize and these are called essential amino acids, they must be obtained through dietary intake. 

    Where do I get my protein? The mainstream health world seems to be convinced that animal meat is the only and/or best source of protein. This is not true, and it seems to have been a marketing-scheme (by the meat and dairy industries) gone wrong- in the United States alone individuals eat more protein than nearly anywhere around the world at 114 grams per person per day (up 5 grams from 1990), yet we are also one of the sickest and most obese popuations in the world, spending more per person on health care than any other nation. I'm not saying that a high-protein diet or a high-meat diet alone is causing this rise in sickness, there are amny factors. But, there are things you can do to stay healthy without having to feeling it's necessary to consume meat every day, or even every week. 

    Vegetarian and vegan sources of complete proteins include dark leafy green vegetables, nuts and seeds, quinoa, beans and yes, soy (but it's not recommended). These foods are micronutrient-dense and contain essential amino acids to build your complete protein for a healthy body. The best thing about eating these foods is that you don't have to count calories (they're minimal anyway), weigh your meals, or worry about proper combinations. 

    I eat plenty of green vegetables daily, either in salads, steamed, baked or stir-fried with coconut oil. I love my salads: organic leafy greens (whatever is available: red leaf, kale, arugula), and pour some dressings over it like sesame oil, coconut-aminos and a fresh squeeze of lime. I'm not saying a green salad in itself is rich in protein in comparison to say, a burger, but you can add things to it: like hemp seeds and nuts sprinkled on top and quinoa on the side. Another great source of essential amino acids spirulina. Spirulina and/or chlorella has to be one of my favorite additions in my diet. A teaspoon a day helps to balance blood sugar, promote detoxification, promote cellular regeneration and so much more. Add spirulina in smoothies or salad dressings every day for an extra boost of protein and other nutrients. 

    If I feel like I need an extra protein boost I'll make myself a pea-based protein shake, which is rich in amino acids and tastes delicious in a fresh fruit blend.

    Why do I enjoy being vegetarian?

    There are so many benefits to being (mostly) vegetarian, including individual, environmental and worldly. I want to tackle it all here, just to give you a different perspective than mainstream media (which encourages you to eat meat at every meal!)

    1. I want to help save the environment, one bite (or, not-bite) at a time. Watch: Cowspiracy (2015), Food Inc. (2008), Forks Over Knives (2011). Organic frass-fed is better, but vegetarian is best.
    2. Vegetarian/vegan protein is much easier to digest than animal products. The end result? More protein is used in the body and less energy is spent on digestion, meaning... more energy to play!
    3. Our daily recommended protein consumption is far overexaggerated, so I know I don't need a lot of protein anyway. Too much protein consumption can be hard for the liver and kidneys to process, and can cause acid-build up in the body, resulting in uncomfortable side effects and even disease.
    4. I love the wide variety of vegetables, I think vegetables are more delicious, and I know they're beyond comparison in nutrition. 

    Do I eat cheese? Yes, once in a while but definitely not every day. When the time comes, organic raw goat cheese is my go-to. 

    I encourage you to experiment with eating less meat and more veggies. Some common benefits you can expect are gained energy, strength and endurance, mental clarity, better digestion, and easily maintain weight and hormone balance. In addition to the many health benefits, you'll also notice it's a lot easier on the wallet, and you'll have a clear consciousness in knowing that you're contributing to the health of the environment simply by eating less animal products. 

    If you're a meat-eater currently switching over to less meat, let me know! I'd love to hear about your experience.