To Coggy, 

Yes I work from home so I have the time to do the juicing. but all things being equal it's a pain in the arse job that becomes a labour of love.

The feel good factor is so acute that it would be worth you getting up half an hour earlier to do the deed. There was a big article in the Mail's You magazine at the weekend, It seems that juicers are in short supply as demand for them is so high. It mentions Joe Cross, amazingly eight million people have watched his video.

I seem to be involved at least every other day juicing, and sometimes do three or four days on the trot, the truth of it is nothing good comes easy, and messing about with a juicer for twenty minutes or so, does reap amazing benefits.

Keep at it, you know it makes sense,

All the best  Sid.

[Four million patients on statins don't need them: Half of those on cholesterol-reduction pills risk side effects with little chance of benefit, doctors warn]

I have taken the liberty of copying an article in today's mail. I have been trying to explaiin to people the for the last few years that pharmacutical companies cannot get the edge on evolution and produce a cure-all, for one and all. If you are on statins and you doctor tells you it's the only way, you might do well to ask the advice of another doctor or maybe two or three doctors.

The brain is composed of mainly fat, it needs good cholesterol to function. No cholesterol, leads to poor brain function and you end up not knowing what your hole cards were - If the following hand looks like a pair of aces to you - change your doctor.   .

Or at least consult one of the hand analysts on this site. I have it on good authority that some of the hand analysts on this site do palmistry, on the side, and can actually tell you which games to swerve completely. So apart from retrospection and introspection they can actually improve your erection, by helping you to avoid the stress of travelling to a venue whre you are doomed to failiure and the ensuing psychological damage.

Four million patients on statins don't need them: Half of those on cholesterol-reduction pills risk side effects with little chance of benefit, doctors warn
By STEPHEN ADAMS
PUBLISHED: 02:33, 18 August 2013 | UPDATED: 02:34, 18 August 2013

Up to four million people have been wrongly placed on statins, putting them at risk of side effects with little chance they will benefit from the drugs, doctors warned last night.
More than half of patients put on the cholesterol-lowering pills to prevent  a first heart attack or stroke are in fact ‘ineligible’ for the treatment, a  Birmingham University study found.
It suggests that more than £100 million a year is being wasted because GPs have a scatter-gun approach to prescribing the drugs.
Not so great after all? More than half of patients put on the cholesterol-lowering pills to prevent a first heart attack or stroke are in fact 'ineligible' for the treatment, a Birmingham University study found
Not so great after all? More than half of patients put on the cholesterol-lowering pills to prevent a first heart attack or stroke are in fact 'ineligible' for the treatment, a Birmingham University study found
Over the past decade the number of people in Britain on statins has risen from five to eight million. The drugs lower the risk of heart attack and stroke in those at medium and high risk, but they can also produce side effects in up to a fifth of takers.
These can include muscle pain, fatigue, stomach upsets, sleep disturbance and erectile dysfunction.
 
The study, based on data from 365,000 patients at 421 GP practices and published in the journal PloS ONE, found six in ten statin prescriptions to prevent first heart attack or stroke go to ‘ineligible patients’, such as  middle-aged people with raised cholesterol but no other risk factors.

Side effects of statins can include muscle pain, fatigue, stomach upsets, sleep disturbance and erectile dysfunction.
And among those who are meant to get the pills, such as the elderly, only one in four does so.

Dr Tom Marshall, from the Birmingham School of Public Health and Population Science, said: ‘These are useful drugs but they are not getting to the right people. 'There are lots of people who could benefit who are not on them, and there are lots of people who are on them who will not benefit.’

About a quarter of the population over 40 are on statins. They are the most widely prescribed type of drug in the country by a large margin. In England alone, statins cost the NHS almost £300 million in 2012.

Dr Marshall said too many GPs were putting patients on statins merely because they had a high total cholesterol reading. This was particularly the case among 55 to 70-year-olds.

Dr Aseem Malhotra, a cardiologist at the Royal Free Hospital in London, said part of the problem was that GPs were given cash incentives to check people’s cholesterol level, meaning they focused on that and failed to make a broader assessment of risk.

‘Financial incentives are distorting clinical medicine,’ he warned.

The answer to most cholesterol problems is a change of diet - Oatmeal literally drags bad cholesterol out of the system.

Leave the last word to Joe Cross
http://www.youtube.com/watch?feature=player_detailpage&v=e5khfK_AOEc

ll the best. Sid Haris  El Sid.

Thanks for liking the thread, to each his own when it comes to diet. Having met many experts on the subject and tried many different angles on diet. I will stick with the humble Australian Joe Cross.

There's a quote I used in The Truth About Food, by Jackie Mason, "Metabolism, It's somewhere in the body but nobody knows exactly where it is."

Mason's quote just about sums it up. Eating is a very different experience for the odd autistic poker player and the overwrought house wife looking for some comfort; especially if she is married to said individual. (sad can be transposed for said here)

Because so much crap has already been written on diet in the last hundred years, obfuscation in the future is a given.

All the best Sid Harris  El Sid.

[What doctors told me about Atkins From the Argus, Thursday 15th July 2004]

To Patronius,

If the basics of weight loss could be explained to people as beautifully as you have, we would have no overweight people on the planet. You basically take your BMI measurment from your CBA syndrome, add the smell of some freshly baked bread and the sound a steak sizzlling on the griddle and your three golden diet rules are about as useful as relative hand values in a game of poker.

I see by some of your previous posts that you believe poker can be turned into an ongoing equatioon and with the benefit of retrospective analysis you have set yourself up as someone who can figure out where millions of poker players go wrong every day. The operative word here is believe.

It could well be that the poker advice you give, so freely, is putting some players in mortal danger, you might take a natural, intuitive poker player whose unconcious was capable of working out if he was in front or behind in any given situation (who did not give a toss if he didn't get it right every time) and fill his head with a few pseudo elaborate theories that destroy him, send him to Carey Street and leave his wife and kids starving. Of course you always have your get-out clause in these situations. You can blame the variance.

Might well be that you are "not cut out" for giving poker advice as you have no idea of the abysmal life changing effects you might be engendering.

As for me, "not being cut out" for writing on ths subject of weight loss, some would agree with you - but on the other hand, many of the thousands of people who bought - The Truth About Food - The Anti Atkins Diet -and believe it helped them, would tell you a very different story. I took medical advice abut The Truth About Food, I sent it to six hundred GP's in London for feedback- If I was to be found wanting in the, "not cut out for" area, I would have found out big time.
                 
       What doctors told me about Atkins  From the Argus, Thursday 15th July 2004

Before starting a diet, consult your doctor. The warning is given on every eating plan and diet sheet.
But how many people actually visit their doctor for a check-up before embarking on new eating regime?
Sidney Harris, author of The Truth About Food - the Anti-Atkins Diet, decided to find out.
Mr Harris, from Hove, wrote to more than 600 GPs to ask them how many patients consulted them before starting a diet.
He also asked if they would recommend the Atkins Diets to their patients.
The answer was a resounding "no" to Atkins and the medics revealed that fewer than five per cent of dieters consult their doctor before cutting out calories.
Mr Harris, whose book condemns the Atkins Diet as "a form of self-cannibalism", says the results of his survey are further proof the diet is not good for you.
He said: "We had an excellent response to the survey which shows more than 90 per cent of doctors would not recommend the Atkins Diet to their patients.
"And, despite the recommendations to always see a doctor before dieting, people rarely do.
"Warning people to see a doctor is an easy get-out for the diet people. They know people will just go out, buy the book and start dieting."
Mr Harris sent out the questionnaires to London doctors because of the diversity of the area. He said he was thrilled at the results from the survey.
One of the doctors who responded, Dr OG Agbim, a Fellow of the Royal College of Surgeons, said the Atkins Diet was unnecessary because "nature got it right to begin with" and suggested all doctors' surgeries should consider stocking Mr Harris's book.
Mr Harris wrote his book in an attempt to combat the near-hysteria over the Atkins Diet, which he believes can seriously damage your health.
The book, published by As-Is, has almost sold out of its first 25,000 print run. A second edition, with comments from the doctors and new findings, is planned for Christmas.
Mr Harris is also closely watching the progress of Florida businessman Jody Gorran who is suing the Atkins company, claiming the 1999 version of the diet made his cholesterol soar from 146 to 230 in two months and eventually caused a heart artery to become 99 per cent clogged.


  Watch this youtube link for instant enlightenment  - 
 
  http://www.youtube.com/watch?v=L6aNzFYHyz8

 "I wouldn't have put it on, unless I was good at it."  All the best. Sid Harris, El Sid.

To Nirvana:
Who are the vested interests in juicing vegetables and fruit. The vegetable and fruit growers on this planet (Bless Them)
Once you've bought the juicer - that's your only outlay. The reason for juicing is you could never get the amount of fresh micro nutrients into your system eating vegetables and fruit, your system would never handle the amount in its regular form.

In juice form it goes straight in live. twenty to thirty minutes after you have made the juice it's losing its potency big time. You have to live it to experience it. Everybody is entitled to be skeptical about diet fads.

As for using your legs frequently, that's fabulous if you have legs, for seven years of my life I hobbled about with a stick due to an interesting sports injury. I could not get my leg fixed until medical technology invented the Birmingham Hip, make no mistake, I may moan at the medical profession when they are being absurd, but when they do it right nobody praises them more than me. But medicine is much like poker, doctor's often have to go all in but it's not chips that are at stake, it's somebody's life.

My lack of exercise was enforced by my physical situation - a fate that befalls many.

All the best     Sid Harris

1lb a day is an absurd rate of weight loss. How many calories do you consume daily? How many grams protein/carbs/fat?

To Patonious, I'll leave it to you to work out how many calories and grams of protein, carbs and fat are in a couple of pints of fresh vegetable juice which includes fresh ginger and turmeric. All I can tell you is that this absurd weight loss brought me, and has brought many others back from the brink in a very short time.

Go tell Joe Cross that he's absurd. Tell the people who have swerved debilitating prescription drugs.

You strike me as a man with a point of view and It would be interesting if you could enlighten me as to why losing a pound a day (for as long as the body is willing to lose it) is absurd.

Is it as absurd as having a gastric band fitted? Or as absurd as deciding that we are all going to hell in a bucket so let's eat another dozen doughnuts and a family sized tub of Ice Cream.? Is it as absurd as doctors prescribing statins to every mug and his missus regardless of the side effect; which is early onset dementia? Is it as absurd in us living in a prescription drug driven culture where doctors have five minutes with a patient? just enough time to prescribe the fashionable drug of the moment? -

Many of the drugs prescribed ten years ago are now regarded as not remotely what they were purported to be. Will this not be the case in ten years time for many of the drugs being prescribed today?

This is the dictionary definition of absurd - just in case you used the wrong word in error.
absurd  (b-sûrd, -zûrd)
adj.
1. Ridiculously incongruous or unreasonable. See Synonyms at foolish.
2. Of, relating to, or manifesting the view that there is no order or value in human life or in the universe.
3. Of or relating to absurdism or the absurd.

I don't think I'm being ridiculous, I don't think I'm incongruous, I don't think I'm being unreasonable. I think that the idea of eating fresh, live, micro nutrients in tangible quantities is of value to human life.

Enlighten Me,  Sid Harris

Have posted this link - just about says it all. http://fitlife.tv/day-65-1-day-and-a-lifetime-to-go-with-juicing/

To Coggy, Play it by ear, any inclination you had towards, carbs, sugar, refined foods will diminish dramaticall - you will make all the right choices without trying.

All the best Sid.

I was there till well after midnight, it was well worth it. I have a major leak to plug before I go to Florida, but it's only one leak (that I know of) and easily fixed - It's about putting down specific hands; regardless if the buy in is one hundred pound or thousands. The Re-entry mentality has not improved the game, proper freezouts are the way forward. Nowaday's when you need to change gear, it's as if the sychro-mesh gearbox was never invented.

When I wrote The Truth About Food, I had been a vegetarian for twenty five years, all that changed and I went back to occasionally eating meat. If you really want to enjoy a steak, don't eat one for twenty five years then try one.

High quality protein is fine, include a few almonds and walnuts (no more than a handful) in the mix.

Good luck with your juicing. Three days on and three days off, will work wonders. Mix it up a juice in the morning and an evening meal. Once carbohydrate and sugar cravings are gone it[s easy to do it any way you like.

To those of you who eat anything. Those liberty takers Tesco are charging 40p each for an apple, that is disgusting,
but on the other hand BHS who do a massive full English for £4 are charging half price between 9 and 10 am. There can't be any better value on the planet.

Support anyone who gives value, the rip off merchants don't deserve to be in business.

All the best. Sid Harris. El Sid.

To Marky and Red Dog,

Sorry about the hard sell, just wouldn't like anyone to experience Illness when it can be avoided.

This is not snake oil, just common sense. Instead of five a day you will be getting twenty five a day plus.

The nutrients will be as fresh as you like and buzzing when they hit your digestive system and straight into the bloodsream. Load yourselves with micro-nutrients for a couple of weeks. Feel fantastic and then post here and get everybody at it.

If you feel like something in the way of solid food, go for a bowl of porridge made with water, flavour it with peanut butter, Merridian do one that is 100% peanuts and it contains the paper thin red skins which are an important nutrient.
All calories are not equal - peanuts raise your metabolism so in small amounts they half-negate their own calorie content.

The only thing I would definitely add to your juicing diet is the occasional avocado - no need to juice it, and each day a handful (and no more than a handful) of almonds and walnuts. ~ Get hold of a copy of The Truth About Food - On Kindle - The fruit and vegetable glossary at the back will be useful when you're juicing. The book costs peanuts.

As you make the transition - if you get the munchies - Oat cakes with smoked salmon - three or four
A couple of hard boiled eggs on oat cakes - three or four. Will not do any damage, most likely you won't even need to in the initial stages. Get over the first crucial three days and you will be flying.

Nigella Lawson's, recently estranged and speedily divorced husband - Charles Saatchi - Lost a ton of weight living on just hard boiled eggs. I wouldn't advise this diet, you might end up trying to strangle the missus.

Essentially, you are on to a good thing, your intuition will do most of the work, and as Dr. Young says - "You won't  have to give up the food that is killing you - It will actually give you up."

Remember - when you give up tea or coffee, you will have a headache for a couple of days, once it's out of the system - no problem.

I wish you all luck with Juicing. Hopefully the silent majority that just watch and don't write will give it a go as well and reap the benefits. All the best   El Sid,  Sid Harris.

To Red Fox, Souperova (Shaz) and last but not least Coggy. I'll answer in reverse order or thereabouts.

The documentary By Dr. Robert Young that Coggy mentions is really worth watching. I hope your juicer arrived Martin and you are up and running.

To Shaz, the fresh Turmeric is a different gravy. When it comes to books on diet, my own The Truth About Food, is still going strong, It's on Kindle and has good reviews.

With juicing, you need serious dedication, but that's not difficult due to how good you begin to feel. In less than a month I feel a genuine twenty years younger. It might sound like a gross exageration, but it's the truth. My sugar and carbohydrate addiction was sapping my strength. I was running on empty and needed to sleep every chance I could.

Played in Luton at the weekend, did not get to sleep until 3am. Sunday morning, was up and awake at 6am. Did not go to bed until 11pm. Sunday night. A month earlier I would have laughed if you said I could do this without a second thought.

To any older guys reading this, go out and buy a juicer, Blow out the Red Bull, Alcohol, Junk Food, Carbs, Sugar and all of the other crap and reclaim ten or twenty years of your life, within a month. Keep going for 6 months and you will be entering triathlons, no matter how shite you feel at the moment.

As for me, Shaz, I will play it by ear, one day at a time, and intuitively find my way back to being forty, It's twenty eight years since I was forty and I can't wait to get back there.

I will then buy a baseball cap and trainers and start four betting as if there is no tomorrrow and listen to a load of crap music on an I Phone, Sorry meant Rap Music.

I will expound on bet sizing, tell players what I put them on as I am the seventh son of a seventh son. Explain that I knew their range within ten minutes of sitting at the table and a load of other bollocks.

Growing old is insideous, you eventually believe that you ought to feel lethargic, you start looking at care homes and begin visiting funeral parlours, to see if there are any good deals. If you want to disperse a crowd of older people, start talking about death, nobody wants to discuss the next thing on the agenda.

Nobody has a good word about the ageing process; and rightly so. If you manage to acquire some wisdom it will fall on deaf ears. Everybody insists on making their own mistakes - they willl never believe that you made that mistake virtually a lifetime ago and could tell them how to swerve it.

I was a mug, in as much as, I have had a juicer sitting in my kitchen for ages and never bothered to use it. This makes me bloody angry with myself.

Fancy somewhere within the rant, I answered Red Fox' question too. 0h! "Don't lose weight too quiclly" is something of an old wive's tale. If you're getting more nutrients than you did when you were putting it on, you are in a win, win, situation. After the initial fast weight loss, the body slows weight loss naturally, that's what gets the goat of dieters. Your autonomic system remains in charge.

I might have said this somewhere within the post but it's worth repeating. If the pharmacutical companies could get their hands on this juice, they would serve it up at £199.99 a pint. You can make a pint for about two quid.

Juicing is a no brainer. I have seen too many friends who had everything to live for - destroy themselves for the sake of eating a load of crap - or sometimes, too much good food.

Give yourself a shot in the arm, go out and buy a juicer and a tenner's worth of veg. Spring green, courgette, cucumber, beetroot, tomato, carrot, lemon or lime wash it well and throw it in with the skin. Any green veg you can lay your hands on.

Bang in some gnger, garlic, turmeric, some black pepper. Sod the fact that it doesn't taste as delicious as a McDonald's shake. (Grat drink for wannabee diabetics.)

Man up and drink the juice. Do it every day for a fortnight, you will be hooked by then and you will feel a million dollars. Your brain will function so much faster that you might go out and win a million dollars, you are in a game where anything is possible.

Will sign off for a few days now, as I have a pile of work to catch up on, thankfully now I have the energy to steam through it.

All the best. El Sid,  Sid Harris.

As they say in the trade, “If it’s Noah Boeken, don’t fix it.”

My Idea of writing a weight loss, diet book was stimulated by Joe Cross’ documentary, Fat, Sick And Nearly Dead. I believed that losing 1lb a day was the motivation people needed to go on a weight reducing diet.

I also realised that getting people to live on nothing but vegetable juice for the duration of the diet was only going to appeal to very few. In my wisdom, I was sure I could ameliorate the perceived daily grind of juicing (which is actually no grind at all, once you start feeling the benefits.)

The idea was simple (as most of my ideas usually are) it was to juice on alternate days, Juice one day and eat a no carbohydrate and no sugar diet the next.

Well I tried this method last week from Monday to Monday and managed to lose just over 2lb in a week as opposed to the 7lb a week I lost sticking to the juice diet, virtually religiously. So my idea of making it easier for the man and indeed woman in the street still produced results, but not dramatically enough for it to have the “Wow” effect that a diet book needs to be worth writing.

Of course, the initial weight loss I experienced and the euphoria of the amazing way I suddenly felt, enthused me to spread the good news. This was no clinical trial, just the experience of one man, and it’s a well known fact that initial weight loss is faster than ongoing weight loss.

The real good news is that Joe Cross’ method of destroying Carbohydrate and Sugar cravings is amazing. I will be back on juicing every day this week and next; until I fly to Florida for the Card Player Festival.

As Shaz has attested in this post, the feel good factor in this juicing diet is truly amazing. My personal feeling is; give juicing a chance and it could well cure whatever ails you. In the words of John Lennon, “All we are saying is give juicing a chance.”

All the information you need can be found on Joe Cross’ own website, where you can find a link to his multi-award winning documentary: Fat, Sick and Nearly Dead. Two other great sources of information on Facebook and Youtube are Dr. Mercola and a juicing fanatic, Drew Canole who has taken over the mantle of Jack LaLanne. Look up Jack Lallane on Youtube and read about him on Wikepedia, he lived well into his nineties and was as strong as an ox until the end.

Having sold thousands of diet books when I owned City Books in Hove, I am totally aware that a diet book based on anything but the truth is a waste of time; that’s why the vast majority of diet books are total crap.  

One good diet book I would recommend is Leslie Kenton’s raw energy. Another great book, if you are suffering from Carbohydrate and Sugar Addiction, as most overweight people are is, Potatoes not Prozac by Kathleen DesMaisons.
I shall hopefully make my way to my desired weight goal without boring you regularly with a 1lb by 1lb account of my progress.

With my new found energy I intend to return to playing more poker, but still in my old lethargic style of just calling where most players would raise.

All the Best  El Sid,  Sid Harris.

Added on the advice of a friend: http://www.youtube.com/watch?feature=player_detailpage&v=WuJrfYG7oh8
Dr. Robert Young tells it as it is.

Click to see full-size image.

To Flushy, Once you reconcile your intake with your outtake, the body becomes balanced. My dearest friend Terry Cryer, once took a photograph of Satchmo, his face was covered in grease as he'd just eaten a plate full of lamb chops. Terry made some witty aside as he took the famous photo, (You can find it on Terry's internet site.) Satchmo's reply to Terry's comment was.
"The more you eat, the more you shit and the more you shit the thinner you get."

To Shaz, Glad to hear you are feeling so well, You can buy fresh turmeric in Indian and Chinese supermarkets. It freezes and loses none of its potency. It stains when you peel it, but the stains come off with lemon juice.

Went to Luton to play at Gentings for the first time, excellent place. Will update tomorrow, about the best laid plans.

Up at 4am - a vast change in well being. Finding a out a lot more about this diet as I go on. Weighed in this morning at 16 stone .77 - Three and a half pound lighter than when this thread started. Moving in the right direction. Will probably not post now until Monday when I hope to have hit my 7lb weekly target give or take a few ounces.

I will pick up where I left off the day before yesterday with a quote by Muhammad Ali.
“The man who views the world at fifty the same as he did at twenty has wasted thirty years of his life”
 
How do you get to eighteen stone to begin with, you don’t necessarily need to eat junk food to get there, you can eat too much good food.

My eating patterns changed dramatically throughout my life, but my early life set the pattern.

My mother and I spent a little time in prison, she was twenty- four and pregnant; it was December 1944 and she wouldn’t be giving birth to me for another four months. She found herself in this precarious position because she went absent without leave from the Royal Air Force.

For four years my mother was a cook in the air force, and cooked for the intake at Haverford West, at its busiest she and her team cooked for three thousand eight hundred airmen, well aware that this could well be the last meal they ever ate. Men we we owe our freedom to.

Corporal Goldie as she was known truly had a heart of gold.  My problem with her was; when she was eventually honourably discharged  she only knew how to cook in bulk. Subsequently I was seriously overweight as a kid and weighed fourteen stone at fourteen years old.

This was all about to change. My father could see that I needed to shape up so he sent me to the Polytechnic in Regent Street where I joined the boxing club.

Four years of hard training saw a big transformation, at eighteen I was a smooth moving, light heavyweight, 5ft 11in weighing 12stone 7lb. My trainers at the Polytechnic included Johnnie Carol, one of the best counter punchers the UK ever produced and the amazing Dave Thomas ABA Heavyweight Champion. I owe my life to Dave as what he taught me pulled me out of many tight spots throughout my existence.

Apart from having become half-handy at the game I was a mine of boxing information, a regular Nat Fleischer.

As mentioned my hero was Muhammad Ali, when he fought Sonny Liston for the first time he was an 8/1 underdog. I placed a full week’s wages, £15 on Ali (Cassius Clay at the time) and my confidence in him was well rewarded.

Around the time of the fight my compatriots in training and I, used to skip to the music of Duke Ellington’s, Take the A Train. We were emulating the fearsome Sonny Liston who, solemn faced, always skipped to this piece of music.

I have to digress here to mention that Duke Ellington’s – Take the A Train - is actually the handy work of Billy Strayhom. The story goes that Ellington liked Strayhom’s compositions and telephoned him to come to New York to collaborate with him on some music.

Strayhom asked Ellington for directions to where he lived. Ellington told him to take the A Train. Subsequently on the way to Ellington’s home Strayhom wrote this famous piece of music while travelling on the A Train.

Back to the Polytechnic Gym in Regent Street, there were two, intensive two-hour training sessions a week. Tuesdays and Fridays, in these hectic two hours we would use heavy bag, light bag, medicine balls bounced on flat stomachs, skip endlessly and spar for about half an hour. These two hours of perspiration would see a weight loss on the training session of 7lb. All quickly replaced by drinking an adequate amount of water. I never ceased to be amazed at this immediate and dramatic weight loss.

Apart from these workouts I used to run five miles twice a week, while having a physically intensive job. So how does a person go from super fit to super fat? Well it’s easy.

You only need to put on a just over a stone a decade to go from thirteen stone at twenty to eighteen stone at seventy; a weight rise of less than two pound a year.

Everybody’s weight history is different, there are the lucky ones who somehow managed to maintain a stable and healthy weight throughout their lives; they probably have no idea of how lucky they are.
For those of us who need to lose it – without food cravings it’s no big deal.