Friday, May 31, 2013

[Healthy_Recipes_For_Diabetic_Friends] Spinach-Basil Pesto - 1g Carbs, 0g Fiber, 0g Sugar

 

Spinach-Basil Pesto - 1g Carbs, 0g Fiber, 0g Sugar

From: My Healing Kitchen

You can use this classic easy pesto on anything from pasta to
vegetables to sandwiches. Experiment by combining different herbs
such as rosemary, thyme or oregano with the basil. The exotic
flavor of T.J.'s fresh-pressed olive will really make this recipe
shine!
Total Time: 10 min
Servings: 8 - 10

1 cup fresh basil
1 cup fresh spinach
1/4 cup Parmesan cheese, grated
1/4 cup extra virgin olive oil
2 Tbsp pine nuts
3 cloves garlic, chopped

Combine all ingredients except for olive oil in a food processor and
blend until smooth. Drizzle in the olive oil to emulsify.

Serving Size: 21 g
Nutrition per Serving:
124 Calories, 115 Calories From Fat, 13g Total Fat, 2g Saturated Fat,
2mg Cholesterol, 4mg Sodium, 43mg Potassium, 1g Total Carbs,
0g Dietary Fiber, 0g Sugars, 2g Protein
GL: 0

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
Recent Activity:
.

__,_._,___

[Healthy_Recipes_For_Diabetic_Friends] Re: Barack Obama's Baked Beef Stew -> Nutrition

 


Barack Obama's Baked Beef Stew - 33g Carbs, 5g Fiber

Servings: 6
Nutrition per Serving:
412 Calories, 13g Fat, 5g Saturated Fat, 6g Monounsat Fat, Trace Polyunsaturated Fat, 30.4% Calories From Fat, 32.9% Calories From Carbs, 36.8% Calories From Protein, 37g Protein,
33g Total Carbs, 5g Dietary Fiber

0.9mg Vitamin B6, 4.7mcg Vitamin B12, 0.3mg Thiamin B1,
0.4mg Riboflavin B2, 83mg Cholesterol, 756mg Sodium, 7mg Niacin, 1,395mg Potassium, 50mg Calcium, 8mg Iron, 9mg Zinc, 27mg Vitamin C,

Food Exchanges:
4 1/2 Lean Meat, 1 1/2 Vegetable, 1 1/2 Grain (Starch),

WW Points: 9

--- In Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com, "rod507" <rod507@...> wrote:
>
> Barack Obama's Baked Beef Stew
>
>
> 1 can (14-1/2 ounce size) diced tomatoes, undrained
> 3/4 cup water
> 1/4 cup red wine or beef broth
> 3 tablespoons quick-cooking tapioca
> 2 teaspoons sugar
> 1 1/2 teaspoon seasoned salt
> 1 teaspoon browning sauce, optional
> 1/2 teaspoon dried marjoram
> 1/2 teaspoon pepper
> 2 pounds beef stew meat, cut into 1-inch cubes
> 5 small red potatoes, quartered
> 4 medium carrots, cut into 1-inch chunks
> 2 celery ribs, cut into 3/4-inch chunks
> 1 medium onion, cut into chunks
> 1/2 cup soft bread crumbs
> 1 cup frozen peas, thawed
>
>
>
> Recipe
>
>
> In a large bowl, combine the tomatoes, water, wine or broth, tapioca, sugar, seasoned salt, browning sauce if desired, marjoram and pepper.
>
> Let stand for 15 minutes.
>
> Add the meat, potatoes, carrots, celery, onion and bread crumbs.
>
> Pour into a greased 13-in. x 9-in. x 2-in. baking dish.
>
> Cover and bake at 375 for 1-1/4 hours.
>
> Stir in peas.
>
> Bake, uncovered, 15-20 minutes longer or until meat and vegetables are tender.
>

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (2)
Recent Activity:
.

__,_._,___

[Healthy_Recipes_For_Diabetic_Friends] Barack Obama's Baked Beef Stew

 

Barack Obama's Baked Beef Stew

1 can (14-1/2 ounce size) diced tomatoes, undrained
3/4 cup water
1/4 cup red wine or beef broth
3 tablespoons quick-cooking tapioca
2 teaspoons sugar
1 1/2 teaspoon seasoned salt
1 teaspoon browning sauce, optional
1/2 teaspoon dried marjoram
1/2 teaspoon pepper
2 pounds beef stew meat, cut into 1-inch cubes
5 small red potatoes, quartered
4 medium carrots, cut into 1-inch chunks
2 celery ribs, cut into 3/4-inch chunks
1 medium onion, cut into chunks
1/2 cup soft bread crumbs
1 cup frozen peas, thawed

Recipe

In a large bowl, combine the tomatoes, water, wine or broth, tapioca, sugar, seasoned salt, browning sauce if desired, marjoram and pepper.

Let stand for 15 minutes.

Add the meat, potatoes, carrots, celery, onion and bread crumbs.

Pour into a greased 13-in. x 9-in. x 2-in. baking dish.

Cover and bake at 375 for 1-1/4 hours.

Stir in peas.

Bake, uncovered, 15-20 minutes longer or until meat and vegetables are tender.

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
Recent Activity:
.

__,_._,___

[Healthy_Recipes_For_Diabetic_Friends] Sauteed Shrimp with Arugula and Tomatoes

 



Sauteed Shrimp with Arugula and Tomatoes

Serves: 4
You can serve this quick saute over rice, or toss it with your favorite pasta.
Everyday Food with Sarah Carey
Yield: Serves 4
Prep Time: 15 minutes

Ingredients:

1 tablespoon

plus 1 teaspoon extra-virgin olive oil

1 cup

cherry or grape tomato

1

garlic clove, minced

1 pound

large shrimp, peeled and deveined

4 ounces

wild or baby arugula (4 cups)

coarse salt and ground pepper

1 tablespoon

fresh lemon juice

Directions:

Directions In a large skillet, heat oil over medium-high. Add tomatoes and cook, stirring often, until they blister, about 2 minutes. Add garlic and cook until fragrant, 30 seconds. Add shrimp and cook, stirring often, until almost opaque throughout, about 4 minutes. Add arugula, season with salt and pepper, and toss until wilted, 1 minute. Add lemon juice and toss to combine.

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
Recent Activity:
.

__,_._,___

[Healthy_Recipes_For_Diabetic_Friends] CROCKPOT TIPS

 


Richard Lee Holbert
To dailyrecipes

Crockpot cooking is fun and easy, and it can save you money as well! There are many

crockpot recipes that can be assembled in a jiffy, and the crockpot will also cook your meal safely while you're away. Just assemble the meal in the pot, turn it to the low setting, and go on your way. When you come back, you will be welcomed by a fragrant house and a ready dinner!

A crockpot is especially good for cooking tough cuts of meat. You can buy meat that resembles shoe leather, and after being cooked in the crockpot, it'll come out as the tenderest, juiciest meat you've ever tasted.

Crockpot cooking is fun and easy, and it can save you money as well! There are many crockpot recipes that can be assembled in a jiffy, and the crockpot will also cook your

meal while you're away at work. Just assemble the meal in the pot, turn it to the low setting, and go earn your pay. When you come back, you will be welcomed by a fragrant house and a ready dinner!

A crockpot is especially good for cooking tough cuts of meat. You can buy meat that resembles shoe leather, and after being cooked in the crockpot, it'll come out as the tenderest, juiciest meat you've ever tasted. It will practically melt off the bones, and in your mouth too!

Buying a Crockpot

Make sure to get one with a removable liner. It is easier to clean. Buy a large crockpot. Once you get used to it, you'll want to use it for all kinds of dishes, and you will definitely

need a larger size. A traditional crockpot (where the heat comes from all around the insert) is better than the crockpot kind (where the heat comes from underneath). The reason is that when the heat is all around the insert, the food cooks faster and more

evenly.

Using a Crockpot

Most crockpot recipes call for a cooking time of about 8 hours on low. If a recipe calls for less time (or you want to cook on high), you can use a household timer to start the crockpot at the appropriate time, and to turn it off as well. Just use the same type of timer used to turn lights on and off when you're away from home.

Use the crockpot for slow cooking dishes you normally cook on the stove, such as stew, spaghetti sauce, soups, chili, etc. They cook unattended and you can use that time for something else. Resist the impulse to peek inside the crockpot. Every time you lift the lid, you add about 30 minutes cooking time, due to heat loss. Always put vegetables at the bottom. They take longer to cook than meat.

Crockpot FAQ'S

what's the difference between a crockery cooker and

a crockpot?

The most common models have a crockery pot insert and the heating elements

are housed in the sides, so the heat actually surrounds the food. The two heat settings

are low (200 degrees) and high (300 degrees). The crockpot

or "multi-cooker" usually cooks from the bottom and might have

a thermostat allowing a wide range of temperatures. Even if

your crockpot has a crockery insert you may need to stir some recipes occasionally

to prevent scorching. Every time the lid is lifted, add 20 minutes to the overall cooking time.

The commonly used term Crock-Pot® is actually Rival Manufacturing

Company's trademarked name. Most recipes designed for the crock pot

are with the two-setting Rival model in mind, so adjust accordingly

if using another brand of cooker, and read the manufacturer's

instructions.

What are some advantages of slow cooking?

The extended cooking times allow better mingling of flavors in many recipes.

The lower temperatures lessen the chance

of scorching of foods which tend to stick to the bottom of a pan

and burn easily in an oven. Less expensive or tough meats are

tenderized through the long cooking process. The crockpot is

a good choice for cooking many venison dishes.

The crockpot frees your oven and stove top for other uses,

and should always be considered as an option for large gatherings

or holiday meals.

Convenience! A crockpot can be left unattended all day

for many recipes. You can put recipe ingredients in it before going to work and come home to a meal.

Does a crockpot get hot enough to cook foods safely?

Even at the low setting, internal temperatures of foods

are raised well above 140 degrees, the minimum temperature

at which bacteria are killed.

What foods are not suited to slow cooking?

Natural cheeses tend to break down, so should be avoided,

replaced by process cheese, or added late in cooking. Milk will curdle over long cooking times, but you can substitute

evaporated milk or stir in heavy cream or sour cream near

the end of cooking. Fish and seafood are not usually good

candidates for the crockpot, and should be added late in any recipe for soup or chowder.

Do I have to brown meats before adding them?

Browning meats help reduce the fat content and

enhance the flavor and texture of dishes, but it is not

necessary. Because of the condensation in a crockpot,

reduce the liquid if you are making a

sauce or gravy from it.

Why are potatoes still hard after hours of cooking?

Root vegetables, like potatoes, carrots, and turnip, should be cut in small pieces, about 1-inch, and layered

on the bottom of the crock so they will start to cook as

soon as the liquid heats.

Can I use a timer on my crockpot?

A timer will allow you to cook a dish requiring 6 hours

even though you will be away for 8 hours. Make sure all ingredients are chilled, and for safety, start the cooking

no longer than 2 hours later. For poultry, no longer than 1 hour later. The cooked food should not stand for longer

than 2 hours after the cooking time ends. Another alternative for a dish requiring a short cooking time

is to cook it the night before, cool for no longer than 2 hours,

and refrigerate. Heat it in the microwave the next day.

What size crockpot should I buy?

Popular sizes are 3 1/2-, 4-, and 5-quart models. Most have removable liners. The 3 1/2-quart models are fine for

most dishes and needs, but the 5-quart models allow you to insert other dishes, such as soufflé, springform pans, or

pudding molds, giving you a wider range of options. Manufacturers

usually recommend filling the pot half to three-quarters full, so

if you're cooking for two, this might be an important consideration.

Crockpot Safety

To qualify as a safe crockpot, the appliance must

be able to cook slow enough for unattended cooking, yet fast

enough to keep food above the danger zone.

To determine if a crockpot will heat to a safe temperature:

Fill cooker with 2 quarts of water. Heat on low for 8 hours or

desired cooking time. Check the water temperature with an accurate

thermometer (quickly because the temperature drops 10 to 15 degrees when the lid is removed).

The temperature of the water should be

185°. Temperatures above this would indicate that a product cooked

for 8 hours without stirring would be over-done. Temperatures below this may indicate the cooker does

not heat food high enough or fast

enough to avoid potential food safety problems. When preparing food

in a crockpot, follow these guidelines:

Start with fresh or thawed meat - not frozen.

Use chunks rather than large cuts or roasts. Use pieces

of poultry - not a whole chicken.

Cook meat on high for 1 hour and then turn cooker to low. Only use recipes that include a liquid.

Check internal temperature to make sure food reaches

160 degrees F. Do not delay starting time. Do not reheat foods

in crockpot.

Keep the lid on.

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
Recent Activity:
.

__,_._,___

Thursday, May 30, 2013

[Healthy_Recipes_For_Diabetic_Friends] Yellow Squash Raw Hummus - 9.9g Carbs, 2.7g Fiber, 1.9g Sugar

 

Yellow Squash Raw Hummus - 9.9g Carbs, 2.7g Fiber, 1.9g Sugar

From: www.hacres.com - Submitted By: Rhonda Malkmus
Pine nuts, curry, cayenne, and paprika give this creative recipe a decidedly Indian flavor. Why wait for a special occasion? Have it tonight!

2 medium yellow squash (peeled and sliced in 1" pieces)
½ cup pine nuts (soaked 6 hours and drained)
½ cup raw almond butter
¼ cup extra virgin olive oil
3 garlic cloves, peeled
1 Lemon, juiced
1 tsp ground cumin
¼ tsp curry
1 tsp Celtic or Himalayan salt, or to taste
Pinch of cayenne, or to taste
Pinch of paprika
¼ cup fresh parsley leaves, minced
¼ cup Kalamata olives, diced

Place all ingredients except parsley and olives in food processor with an "S" blade and process until creamy. (If too thin, add some more almond butter.)

Spoon into bowl and stir in parsley and olives. Cover and store in the refrigerator. It will keep refrigerated for several days.

Entire dish: 790 g = 27.86 oz // 27.86 oz = 3.48 cups

Servings: 6
Serving Size: 132 g 132 g = 4.65 oz // 4.65 oz = 0.58 cups
Nutrition per Serving: 306 Calories, 259 Calories from Fat, 28.8g Total Fat, 3g Saturated Fat, 0mg Cholesterol, 446mg Sodium, 9.9g Total Carbs, 2.7g Dietary Fiber, 1.9g Sugars, 7.2g Protein -- Vitamin A 8% - Vitamin C 38% - Calcium 9% - Iron 13%
Nutrition Grade: B-

Good points:
No cholesterol
Low in sugar
High in manganese
High in vitamin C

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
Recent Activity:
.

__,_._,___

Wednesday, May 29, 2013

[epilepsy] Therapy with a cold nose

 

airport therapy has a cold nose, wagging tail
http://news.yahoo.com/free-airport-therapy-cold-nose-192847647.html

LOS ANGELES (AP) -- There's a new breed of airport dog. They aren't looking for drugs or bombs — they are looking for people who need a buddy, a belly to rub or a paw to shake.

"His job is to be touched," volunteer Kyra Hubis said about Henry James, her 5-year-old golden retriever that works a few hours a week at the San Jose airport. "I am just standing there with him. They are talking to him. If I need to answer for him, I do. But I am at the end of his leash, he's not at the end of mine."

Mineta San Jose International Airport is widely credited with introducing the first airport therapy dog in the days after Sept. 11, 2001, when flights were grounded, passengers were stranded and reaching friends and relatives in the East was nearly impossible. Passengers were anxious and afraid.

Enter Orion, owned by a volunteer airport chaplain who got permission to bring the dog to work. He made such a difference that San Jose formalized the program and now has nine dogs. Miami International Airport got onboard the program with one and Los Angeles International Airport has 30 and is hoping to expand its program.

The dogs are intended to take the stress out of travel — the crowds, long lines and terrorism concerns.

You never know why people are flying, said Heidi Huebner, director of volunteers at LAX, which launched Pets Unstressing Passengers (PUPs) in April. Travelers might be in town for a vacation, a funeral, to visit a sick family member or to attend a business meeting.

"You can literally feel the stress levels drop, people start smiling, strangers start talking to each other and everybody walks away feeling really, really good," Huebner said.

Dogs have to be healthy, skilled, stable, well-mannered and able to work on a slack 4-foot leash, said Billie Smith, executive director of Wyoming-based Therapy Dogs, Inc., which certifies the LAX animals. They have to be comfortable with crowds, sounds, smells — and they need to pass through security like all airport workers.

Handlers are taught to watch for people who fear or dislike dogs or those who might have allergies. In most cases, people approach the dogs, identifiable by the vests or bandannas they wear.

Los Angeles' dogs, which are featured on trading cards, are as varied as its airport passengers. There's a long-haired Dalmatian, a Lab-pointer mix, a field spaniel, a poodle, three Australian Labradoodles, a Doberman and a 150-pound Irish wolfhound named Finn who has two tricks.

"He looks you in the eye and lays down on the job," said owner Brian Valente. "When I'm around Finn, it makes me feel like things are OK. When Finn's around other people, they are OK. It's almost instant, even if just for a moment," Valente said.

Miami's sole dog, Casey, a 4-year-old golden retriever, is a star. She has her own website, fan mail, business cards and a role on "Airport 24/7: Miami," a weekly reality show on the Travel Channel.

"Casey is so pure and genuine," explained Dickie Davis, director of terminal operations and customer service. "She's not asking for anything or selling anything. She is just a love magnet."

When Claudia McCaskill's family recently flew home from vacation in Brazil she requested Casey meet the plane to greet her 5-year-old daughter, Carina, who is autistic. She knew Carina would be low on energy and patience and they still had a 2.5-hour drive home to St. Lucie.

Casey and handler Liz Miller were there with a gift basket and Carina fell in love with the dog.

"Thank you for visiting us at the airport so I would be happy," Carina said in a video the family made for Casey.

Now Carina wants to go back and see Casey again.

"I can't say how much we appreciate what they did for us. It not only helped our daughter, but us too," McCaskill said.

Despite all the smiles, there are also hard moments.

Before departing from San Jose, a soldier kneeled down and told Henry James: "OK, buddy, you take care of the house while I am gone," Hubis said.

A woman who said her husband of 40 years told her he wanted a divorce that morning wept on Henry's shoulder.

"He just sat there," Hubis said. "He knew. He can feel."

Junior

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
Recent Activity:
Just a friendly reminder: Please remember to sign your post and remember to clean up messages when you reply to them.  This is especially important if you are on digest.  This not only helps out the list owner but, it makes messages much easier to read when they arrive in our inboxes.

.

__,_._,___

[Healthy_Recipes_For_Diabetic_Friends] VItaMix Creamy Cauliflower Soup - 13.4g Carbs, 5.3g Fiber, 5.6g Sugar

 

Creamy Cauliflower Soup - 13.4g Carbs, 5.3g Fiber, 5.6g Sugar

From: www.hacres.com - Submitted By: Rhonda Malkmus

From: Rhonda Malkmus' new recipe book, "Rhonda's Culinary Creations"
Serves: 6

1 quart distilled water, add more as needed to reach desired consistency
1 large cauliflower, cut into florets
2 large carrots, quartered
2 celery ribs, cut in 2-inch pieces
1 cup pine nuts, soaked 1 hour and drained
1 garlic clove, peeled
2 tsp dill weed
2 Tbsp extra virgin olive oil
2 tsp unrefined sea salt (optional)
4 green onions or handful of chives for garnish

Place all but onions in Vitamix and blend.
Serve with slivered green onions or chives.

Nutrition From: www.caloriecount.about.com
This omits the "2 tsp unrefined sea salt"!
Servings: 6
Serving Size: 364 g
Nutrition per Serving:
241 Calories, 184 Calories from Fat, 20.4g Total Fat, 1.8g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 75mg Sodium, 13.4g Total Carbs, 5.3g Dietary Fiber, 5.6g Sugars, 6.3g Protein
Vitamin A 82% - Vitamin C 112% - Calcium 6% - Iron 12%
Nutrition Grade: A

Good points:
No cholesterol
Low in sodium
Very high in manganese
Very high in vitamin A
Very high in vitamin C

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
Recent Activity:
.

__,_._,___

[Healthy_Recipes_For_Diabetic_Friends] Balsamic Grilled Zucchini - 3.6g Carbs, 0.8g Fiber

 

Balsamic Grilled Zucchini - 3.6g Carbs, 0.8g Fiber

From: Allrecipes.com - Submitted By: LashGal

"Here's a simple, easy recipe for grilled zucchini with a touch of
balsamic vinegar and spices."
Prep Time: 5 Min
Cook Time: 10 Min
Ready In: 15 Min
Servings: 4

2 zucchinis, quartered lengthwise
2 tsp olive oil
1/2 tsp garlic powder
1 tsp Italian seasoning
1 pinch salt
2 Tbsp balsamic vinegar

1. Preheat grill for medium-low heat and lightly oil the grate.

2. Brush zucchini with olive oil. Sprinkle garlic powder, Italian
seasoning, and salt over zucchini.

3. Cook on preheated grill until beginning to brown, 3-4 minutes per
side. Brush balsamic vinegar over the zucchini and continue cooking
1 minute more. Serve immediately.

Servings: 4
Nutrition per Serving:
38 Calories, 2.5g Total Fat, 0mg Cholesterol, 105mg Sodium,
3.6g Total Carbs, 0.8g Dietary Fiber, 0.8g Protein

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
Recent Activity:
.

__,_._,___

Tuesday, May 28, 2013

[Prince-4ever] Prince on the list of 30 Hottest Naked Album Covers of All Time

 
__,_._,___

[Healthy_Recipes_For_Diabetic_Friends] Cypriot Chicken Kebabs - 10g Carbs, 3g Fiber

 

Cypriot Chicken Kebabs - 10g Carbs, 3g Fiber

From: diabeticgourmet.com
Servings: 4

12 oz chicken breast, boneless, skinless, cut into 12 even pieces
1 zucchini, cut into 8 slices
1 medium red bell pepper, cut into 8 pieces
8 cherry tomatoes

--> Marinade Ingredients
1 Tbsp extra virgin olive oil
2 Tbsp apple cider vinegar
1 tsp Dijon mustard (spicy brown may be substituted)
1/2 tsp dried oregano
2 cloves garlic minced
2 Tbsp fresh parsley, chopped
Salt, to taste
Freshly ground black pepper, to taste

--> Dressing Ingredients
12 fresh mint leaves
1 cup frozen peas, cooked
1 Tbsp extra virgin olive oil
1 clove garlic, minced
1/4 tsp cumin
Juice of one lemon

Simple to prepare, tasty and full of nutritional
goodness, these chicken kebabs are the perfect
dish to kick off the summer grilling season. A
minty dressing makes them delightful and special.

These kebabs were inspired by the eastern Mediterranean
island of Cyprus, which has long been a crossing point
between Europe, Asia and Africa. For this reason,
Cypriot cuisine is a unique blend of many influences.

Marinating the chicken ensures flavorful, juicy kebabs. The
blend of extra virgin olive oil, apple cider vinegar, mustard,
oregano, garlic and parsley produces a perfect marinade.

Pureed peas and mint give the dressing an attractive pastel
green base. Mint is abundant during summer and contains
health-protective phytochemicals. Peas, one of summer's
earliest crops, lend a light earthy quality and healthful fiber.
Garlic, a hint of cumin, and refreshing lemon juice round
out this summer dressing.

You can get a head start on these kebabs by marinating
the chicken overnight. Then just assemble the kebabs the
following day. Serve the kebabs with a garden salad
dressed with a basic vinaigrette.

You can even add a side of seasoned black beans. Just
saute some finely chopped scallions, diced tomato and
minced garlic. Then add cooked beans and heat through.
The result is a healthy, colorful and appetizing meal.

Servings: 4
Nutrition per Serving:
200 Calories, 8g Fat, 105mg Sodium, 21g Protein,
10g Carbs, 3g Dietary Fiber

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
Recent Activity:
.

__,_._,___