detox

Why is a Seasonal Detox So Important for Your Overall Health?

How Can You Help Your Body Detox Itself Naturally with a Seasonal Detox?

Seasonal Detox

Did you know that your body is working all the time to clean itself of toxins? Yep, your body is in constant detox mode. In a perfect world, your body would detox itself. In a not so perfect world, like the one we live in, our bodies still try to detox themselves, but they just need a helping hand. That’s why a quick and easy seasonal detox is so beneficial to your health.

And by detox, I don’t mean starving yourself, living off of liquids, ingesting powders and potions, I mean eating clean for a short time while your body processes all the toxins, preservatives, dyes, and other harmful things from your body.

 

Your liver is like the captain of your body’s detoxification team. It filters out a lot of the toxins in your food, preventing them from entering your bloodstream. Of course, the liver can’t filter out everything, so that’s when your kidneys come in to play; your kidneys filter your blood and eliminate toxins via urine. And finally, your colon is full of naturally occurring, healthy bacteria which help to flush out toxins. Go, detoxification team, go!

 

This detoxification team is working hard for you every day, to try to keep your body healthy and toxin free. However, our modern world, full of pollution in the air, toxins such as pesticides in our foods, and chemicals all around us, gives our bodies too much detoxing to do. So, every once in a while, it’s important to give our bodies a little, much-needed assistance by carefully choosing foods that minimally add to this toxic load and help our digestive system detox itself. This is why I suggest a seasonal detox, once a season.

 

When our body’s too full of toxins to properly detox itself, it can’t work optimally. It can’t metabolize properly, absorb nutrients and minerals optimally, or stay hydrated. See, a seasonal detox is necessary to be healthy, happy, and free of disease. We all have some low level inflammation in our gut, because we live in a world full of toxins, pollution, and chemicals.

 

Related: How to Snack While Detoxing

By eliminating foods that are known to cause inflammation, which leads to a multitude of diseases, we can help our bodies detox. When the body is toxic, your digestive system is weakened. And when your digestive system is weakened, it leads to further inflammation, which leads to further health problems. You see? It’s a vicious circle. But it doesn’t need to be.

 

And, detoxing doesn’t need to be something to dread or be scary. In fact, a clean-eating seasonal detox is SO EASY because clean-eating can be delicious! 

Help Your Body Detox Itself

I don’t believe in detoxes that eliminate food or require special powders and supplements. I believe in eating delectable food every day, even when detoxing. So, don’t think all cleanses require you to chug a gallon of lemon juice and maple syrup or starve yourself until you are weak. Nope, not at all, and certainly none of the suggested eating ideas you’ll find here at the 40yearflip, including my seasonal detoxes.   

 

If you detox by choosing to eat clean foods that increase your toxin levels only minimally, and work to decrease your inflammation, and drink plenty of fluids to assist your kidneys to flush out these toxins, you are doing all you need to do to help your seasonal detox. And, guess what, these clean-eating foods are oh-so good for your tastebuds and your tummy! 

 

And, do you know what else inhibits our bodies’ ability to detox fully? Stress. Yep, stress. We are all so stressed, all day, every day. And, when we stress, we create acid in our body, acid that causes our liver and kidneys to work overtime, trying to filter out all the additional toxins and acids. So, if you are stressed, a seasonal detox could help you neutralize your acid levels (heart burn, acid reflux, unexplained burning tummy, anyone?) 

 

When your digestive system is not working and can’t break down these foods, it can’t focus on getting detoxing, and that means your body can’t control things like bloating, weight gain, and complexation breakouts, and feeling tired and out of balance.

 

When your body isn’t able to control the amount of toxins and acid in your body, you may experience:

 

•  Constipation/Diarrhea

•  Heartburn and Acid Reflux

•  Gas/Bloating

•  Weight Gain

•  Low energy Levels

•  Headaches

•  Complexion Outbreaks

•  Mood Swings

•  And for those of us with autoimmune disorders, it’s often this overload of toxins that send our bodies into spiral mode.

How Can You Do a Seasonal Detox? Read All About It!

 

How to Help Your Body with a seasonal detox:

 

1.    Upon waking, drink lemon water.

2.    Start your day off on the right food by waking up early enough to have a peaceful morning. This may require you to set your alarm a bit earlier than usual and/or prepping for your morning the night before. Be sure to implement a morning routine that works for you.

3.    For optimal seasonal detoxing you up your veggie intake, especially with in-season veggies. Up your water intake. Choose clean proteins such as wild fish, organic chicken, tofu, nuts, quinoa, or lentils.

4.    Foods to avoid during a detox include added sugar, alcohol, dairy, gluten, processed foods, and starchy foods, as these all contribute to inflammation. If you can source it and afford it, purchase organic fruits and vegetables.

5.    Drink a body-enriching healthy smoothie for breakfast. Add in a source of protein or have it with a boiled egg.

6.    For lunch, have a healthy salad, that’s packed with raw veggies. If you get hungry after eating only vegetables for lunch, pair your salad with a clean protein. Your protein choice can be animal-based or plant-based.

7.    Hydrate, hydrate, hydrate! You should be drinking a minimum of 8, 8oz glasses of water a day. When you detox, your body will be flushing out toxins through your urine, so you should try to increase your daily intake of water.

8.    Exercise! Even if you are too busy to commit to an exercise routine, be sure to get your 10,000 steps in every day. Most smart phones have a built-in pedometer, so you can track your daily steps.

9.    For dinner, load up again on the veggies. My favorite, go-to detox meals are quinoa and veggie bowls, and veggie soups. These are so easy to make ahead of time, so that you aren’t tempted to grab something unhealthy or order takeout!

10. Practice gratitude! You could spend 5 minutes, at the end of the day, to think about what you are grateful for. Or, you could start a gratitude journal.

 

Choosing Clean Eating Snacks While Detoxing or Eating Healthy

Clean Eating Snacks While Detoxing or Eating Healthy

Are you a snacker? Do you find yourself roaming to the kitchen and rifling through your snack drawer or refrigerator? What types of snacks to you reach for?

We all snack, but some of us snack more than others. And, some of us snack better than others. 

Clean-Eating-Snacks-While-Detoxing

I have a few rules to follow when it comes to snacking to keep me on track:

1.    Be prepared ahead of time with wholesome, clean-eating snacks so that I don’t reach for the less wholesome ones. This could mean stocking up on healthy premade snacks or chopping up veggies and fruit to have on hand. If you don’t have time for either of those things, the internet is your friend! 


My favorite online clean eating snack sources:

Thrive Market: Thrive Market is like a giant health food store, all online, but with way cheaper prices! They have everything from clean-eating snacks to bath salts, and even baby and pet supplies. 

Their foods section, including the snack section, is broken down by dietary specifics, which is great if you follow any sort of diet or eating philosophy or have an allergy, including vegan, kosher, paleo, nut-free, and more. Follow the link I provided for 25% off your first order.


Nature Box: Nature Box is a snack-lover’s paradise. They have nothing but tons, and tons, and tons of healthy but tasty snacks. You can even automate your snacks so that your favorites come to you on a regular basis, without your having to lift a finger. And, you all know how much I love automating shopping! And their customer service is super; if you don’t like a snack, they’ll refund your money. Use the link provided for $25 in free snacks.

 

My Daily Harvest Fix

My Daily Harvest Fix

Daily Harvest: Daily Harvest is my jam. They deliver super-healthy smoothies, soups, frozen meals, and breakfasts to you in handy-dandy to-go cups. My freezer is full of their smoothies. Daily Harvest smoothies are packed with superfoods and they are SO GOOD. This way, even if I’m in a rush, I know I can zip one up in the blender, put my reusable straw in the cup, and dash, knowing I have a crazy-healthy snack or breakfast with me. Use the link provided for 3 free smoothies or other items from their shop. 




2.    If I do reach for a sweet treat or indulgent savory snack, I make sure I stop everything I’m doing and really enjoy the heck out of it. By that I mean, really taste it and take my time eating it in a deliberate manner. Which, ladies, means not in front of the TV, not while scrolling through Facebook. Just be with your indulgent snack. And, then, when you are done, DO NOT feel guilty about it. Instead, be sure that going forward, in the nearest future, you make healthy choices by reaching for those clean-eating snacksR.



3.    I never let myself get super hungry. When you’re hungry, that’s when your cravings kick into high gear and your willpower is down, causing you to make less-than-awesome choices. Healthy, conscious snacking keeps your metabolic engine running smoothly all day, helping your body process and digest food constantly and in small amounts.  This is much easier on your digestive system than trying to process three large meals. Incorporating healthy snacks can help you maintain a healthy weight and keep your energy levels at their best. 

Related: Why a Seasonal Detox is So Important for Your Health

Here are some of my favorite clean-eating snacks: 



1.    Yogurt with Fruit and Nuts or Seeds

This is such a reliable snack because it is a great combination of protein, healthy fats, and fiber. If you eat dairy, choose Greek yogurt, which is high in protein. If you stay away from dairy, there are a lot of great dairy free yogurts available; my favorite is coconut milk yogurt. 

 

2.    Piece of Fruit & 10 Almonds

Any fruit sweet enough to curb your sugar tooth,  plus the fat and protein found in almonds will sustain you and your blood sugar, leaving you feeling satisfied. 

3.    Smoothies

Smoothies, especially green smoothies, are a perfect snack, and a great addition to a weight loss plan because they can pack a big nutritional punch and are easy to digest. Adding avocados, spinach, or kale for major health benefits like vitamins and fiber, and throw in berries, apples, cherries, peanut butter, or bananas for protein and flavor.  

 

4.    Vegetables and Hummus 

Hummus is packed with protein to keep you fuller, longer, and it’s creamy so it satisfies your cravings for something creamy and indulgent. One of my go-to snacks is to cut up Romaine lettuce into chip-sized bites and scoop up some hummus. I top my hummus with Zaatar to add even more savory goodness! 

 

5.    Celery Sticks with Sunflower Butter

Sunflower butter is an excellent nut-butter alternative. It is creamy and savory and tastes like an indulgent snack. The fat content of the sunflower butter satisfies your cravings and keeps you full until the next meal time. And the crunch of the celery is so satisfying. 

Smoothies for Detoxing

Here’s one of my favorite smoothies to make:

Goddess Smoothie:

1 cup spinach 

1 orange, peel removed

11/2 cups coconut water or coconut water kefir

1/2 banana

1 handful of parsley

5 mint leaves


Blend all the ingredients and enjoy! 


What is your go-to healthy snack? Comment below or show us on Facebook or on Instagram with the tag #40yearflip

 

How to Declutter Your Mind So You Can Feel Balanced

How to Declutter Your Mind

We are more in control of our own emotions, thought patterns, and mood than we give ourselves credit for. Most of us believe that our brains just work on their own wave lengths, and we are just along for the ride. Well, my 40yearflip friends, this is simply not true. Or more accurately, it doesn’t have to be true. We all accept the fact that if we want a healthy body, we need to exercise our bodies in order for them to be strong, and vibrant. So why don’t we accept the same for our minds? In order to feel balanced, you have to learn to declutter your mind.

How-to-Declutter-Your-Mind.jpg

It’s 100% true. If you want your mind to be healthy, happy, and balanced, you need to work on your thought patterns, be in tune with your own moods, and declutter your mind. And, yes, this takes practice. But think of it as taking your brain to the gym. 



How to Declutter Your Mind Exercise #1:  Flip Negative Thoughts Right the Hell On Out ASAP

 

Once you get in the habit of remembering to implement this exercise, it becomes your most powerful tool to being happier. But, remembering to do it is the hard part. All you have to do, whenever you find yourself thinking a negative thought, particularly one that is critical of yourself, like, “I’m no good at this,” “I look fat today,” “I feel old,” is to flip that thought right the hell on out, like pronto.

 

You don’t have to negate it with self-affirming mantras, or even by telling yourself that the opposite is true; you just have to acknowledge that you are being unproductively negative, and flip that thought out of your brain. When I catch my kids expressing negative thoughts about themselves aloud, I clap my hands and say, “Flip that thought!” It’s become embedded in the little folds of my brain at this point, so whenever I catch myself being negative, I think those words, and I do a quick hand clap. I even do this in public, which might look strange, but I don’t really care, because it works!

Read more about how to flip negative thoughts: FLIP: FROM UNHAPPY TO HAPPY

How to Declutter Your Mind Exercise Exercise # 2: Train Your Brain to Flip the Switch on Worry

 

Similar to flipping negative thoughts about yourself, you need to do the same thing when it comes to worrying about things you cannot control, especially things that you have no real reason to believe will ever happen. It’s natural for us to worry. Some degree of worrying is good, because it makes us go through life in a careful and cautious manner. But when we get in cycle of worrying about things we cannot control, on auto-loop, it can make us more anxious and feel out of balance. 

How-to-Declutter-Your-Mind-2

 

Flip those thoughts!

 

For example, once upon a time, our house burned down. We lost almost all of our physical possessions. Luckily no one was injured. But for years afterwards, I was constantly worried that we would be trapped in a fire or other disaster, especially, for some reason, in public spaces. My worrying over this intensified whenever I wasn’t with my children. I would obsessively worry that if I went out to eat without my kids, the restaurant could catch on fire. 

 

And trust me when I tell you that housefires were not nearly the only things I obsessively worried over. I was quite adept at finding danger lurking in every corner to the point where I rarely separated from my kids, even just to run to the store. At some point, I realized that I was letting my worrying thoughts control how I was living rather than me being in control of my own thoughts. So, every time I would catch myself in the cycle of worry, I would implement the same thought-flip from Brain Exercise #1. 

 

It seems so simple, but it is very effective. And, the more you implement this thought-flip, the easier it gets. My brain will still go to these dark thoughts when I’m not being vigilant, but I flip the thoughts out as soon as I recognize them. 


How to Declutter Your Mind Exercise #3: Practice Self Care

happyme.jpg

I see it over and over again, and I’ve lived it. Women tend to give and give and give, until they are empty and exhausted. By the time we’ve hit our forties, we’ve spent decades giving our time, love, and energy to our children, spouses, family, friends, and careers, and we put ourselves last. This leads to feeling unfulfilled, lonely, exhausted and unbalanced. And for those of us who really never carved out a life for ourselves, it can feel as if you are living a life that isn’t your own. 

 

Well, my friends, this is clearly not a healthy way to live. So many women feel guilty whenever they take time for self care. Flip that thought, right now. You must, must, must practice self care. There is nothing selfish about it. It’s a mandatory exercise for a healthy mind, body, and spirit. And, when you practice self care, you fill yourself back up, so that that there is an overflow to pour out to other people, making you a better lover, mother, friend, co-worker, and human.

 

Self care can be as extravagant as a weekend getaway with your girlfriends, or as simple as getting up 20 minutes early to read a book in silence before your day kicks off. 

 

Read more ideas for self care:

FLIP A BAD DAY INTO A MANAGEABLE ONE WITH SELF-CARE ACTIVITIES

FLIP YOUR MORNINGS FROM FRANTIC TO FANTASTIC WITH A MORNING ROUTINE

FLIP YOUR UNTAPPED CREATIVITY INTO A FUN AND RELAXING SELF CARE ACTIVITY

5 SELF CARE FLIP FOR WOMEN WHO ARE TOO BUSY TO PRACTICE SELF CARE




 

Detox Your Environment: Spring Clean Your Home in 6 Easy Steps

Detox Your House So You Can Declutter Your Mind

Detox Home for Spring Cleaning

Here at the 40yearflip, we take a holistic approach to health and wellness. We believe that in order for you to flip your life and be well and happy and healthy, you need to work on your body, mind, and yes, your environment. That’s why if you want to improve your health and your mindset, you need to start by detoxing your environment, aka your home. 

 

The environment that you create for yourself is a reflection of you. That’s why you’ll notice when you aren’t 100% emotionally, it will show up around you in your environment. It can show up in many ways. Maybe you won’t make your bed for days on end. Maybe you’ll let dishes pile up in the sink. Maybe you’ll let your To Do pile get bigger and bigger until it tumbles. Hey, it happens to the best of us.

As they say, the first step’s a doozy. That’s because starting any chore is the hardest part of any journey, and that’s especially true when it comes to cleaning and decluttering. 

 

But the real problem is that it can become a Catch 22. You know the cycle, I’m sure… 

1.   You start to feel down and crummy.

2.   So you slack on housekeeping and let things pile up and get more and more cluttered.

3.   The clutter makes you feel uncomfortable and even a little bad about yourself for letting it get to that point.

4.   This makes you feel even more down and even more crummy.

5.   You eat a donut in search of a sugar high.

6.   You crash off the sugar high and feel even more down and even more crummy.

7.   So you circle back up to #1. And they cycle goes on and on.

 

Whelp, my 40yearflip friends, the only way to flip out of that cycle is to make the conscious decision to flip out of it, and get busy and detox your home, your body, and your mind and do a 40yearflip reboot. 

detoxyourhousedetoxyourenvironment

 

So where do you start? It seems like kind of a chicken or egg type situation, right? Well, yes. But the answer is to just start. Just start with making a few, small improvements to your environment, and for your health, and your mind and spirit will follow your lead. Sometimes, you’ve just got to trust me on this. 

 

Warning! Your mind is going to tell you that you’ll get going on this 40yearflip detox jazz tomorrow, on the weekend, next week, or when you get your next vacation time cleared. But flip that procrastinating thought right on out and just get moving.

 

So, let’s start with some small, easy-to-implement flips you can make to detox your environment:

1.    Air It Out

 Even if it’s cold outside where you are, open a window or two and let the fresh air come into your space. Our homes can get stuffy with all that recycled air trapped in our spaces. Open a door or a window, just to get the air circulating. I like to open a front door and a back door to create a nice breeze way, right through the center of my house. 

 

Next, check those filters! Is it time to replace your HVAC filters? Don’t forget other filters as well such as dehumidifiers and your refrigerator. I live in Miami, and my central air is running all year long, and I’m terrible at remembering to change my filters. I have learned that life is a lot easier when you use technology and subscription services to your advantage. 

 

So, now is a good time to set timers, with the proper intervals, on your phone to remind you to change your filters. Go on, do it. I don’t rely on my brain to remember any repeated tasks. I even have alerts for weekly garbage and recycling nights. And if you are anything like me, I suggest you do the same.

 

Or, if you want to make your life even easier. Use a filter delivery service. I use filtereasy.com, so now I never have to even think about when I need to change my filter. One shows up on my porch, and I change it. It couldn’t be easier. Use the link I just provided for your first filter and delivery free.

 

2.    Treat Yourself to Some Flowers or Greenery

detox your environment detox your house

Fresh flowers and plants bring life and good vibes into your home. Just their presence in your home make your home feel more full of life. Flowers, of course, are beautiful to look at and instantly make you happier just by looking at them. If they smell great, too, that’s a totally bonus. 

 

Indoor plants help keep your air fresh. Remember middle school science class? Plants take in all the carbon dioxide you exhale and release fresh oxygen into the air. Plus, they add life and beauty into your home. 

 

Both flowers and indoor plants are a great way to add color, texture and some drama to your indoor spaces, as well. So, go treat yourself!

 

3.    Get Your Aromatherapy On

aromatherapytodetoxair

Did you know the part of your brain that processes smells is located in the same area that processes memories? That’s why smells can trigger memories and emotion. And, breathing in nice aromas naturally puts us in a happier mood. So, light those candles! Not only do they smell great, but they give your house a cozy look and feel.

 

Or, put some essential oils in your diffuser. When I’m trying to psyche myself up to be productive, I use a blend of sweet orange and rosemary in my diffuser. Breathing in essential oils actually stimulates your olfactory system—your nose and the part of your brain that processes scent. Not only that, but when you diffuse essential oils in your environment, their molecules flow through your nose, your lungs, and get absorbed throughout your body and your brain. They have then have a stimulating or calming effect (based on the essential oil or oils you’ve chosen to diffuse) on you limbic system—affecting your mood, breathing patterns, heart rate, blood pressure, stress levels, breathing patterns, your memories, and even your hormones.

 

If you haven’t tried diffusing essential oils at home or your place of work yet, I think you should give it a try. Personally, I use Art Naturals; you can get a complete kit here.

 

 

4.    Declutter Your Home

Get your Marie Kondo on! And by that I mean actually do some decluttering; binge watching strangers do it on TV does not count. Start small so that you don’t get overwhelmed. And don’t move on from one project until you have finished the previous one.

 

I suggest starting with your junk drawer. Everyone has one. Some of you may have more than one. It’s ok, no one needs to know, just go tackle one of them, like pronto! 

 

After junk drawers, I like to attack piles. Do you have random piles of papers and stuff? I do. I have a pile right now that I’m going to take care of as soon as I’m done with this. It’s the pile of mail that I deemed too important to toss out, but yet, somehow, not important enough to open. Do you have one like that? Then join me in taking care of it. One way I’ve reduced that size of this particular pile, is that I now refuse to bring any mail that I know I don’t need or will never open in to the house. I keep a recycling bin in the garage, and I toss in all junk mail before I ever enter the house.

 

The next step in your declutter detox is to take care of the dreaded closets. Sorry, sis, but it’s got to be done. Things you don’t need, are just things you don’t need. And the honest truth is, you don’t need much. You certainly don’t need many of the things in your closet. Shoes you bought because they were drop dead gorgeous and on sale, but you can’t take 2 steps in them without crying in pain---you don’t need it. The 15 pairs of jeans that sort of fit but not really---you don’t need it. Lonely, single socks who’ve lost their mates to the dryer monster---you don’t need it.

 

5.   Swap Out Toxic Home Cleaning Products for Non-Toxic Cleaning Products

It’s highly likely that your broom closet and the area under your sink are full of cleaning products that are loaded with harmful chemicals. Yes, they clean your house, but they leave behind a chemical-laden residue, and produce fumes that are harmful to your olfactory system and lungs. No thank you, very much! It’s time to flip out your chemicals for some non-toxic cleaning products. 

 

Toxic Cleaning Products to Look Out For:

Image courtesy of The Grove Collaborative

Image courtesy of The Grove Collaborative

  • Air Freshener Sprays

  • All-Surface Cleaners

  • Carpet cleaners

  • Drain cleaner

  • Glass cleaner

  • Metal cleaner

  • Oven cleaner

  • Stain sticks

  • Tile cleaner

  • Toilet cleaner

Use These Cleaning Products Instead:

  • Products by Seventh Generation: Seventh Generation products are low in toxins and produce less fumes than most other brands. They have a wide array of cleaning products, personal care products, baby products, and even products for your pets. 

  • Products by Dr. Bronner’s: The Dr. Bronner’s brand focuses on completely biodegradable and vegetable-based Castile Soaps that are good for the environment and for your health. I love their soaps with natural fragrances like peppermint and lavender—heavenly!

  • The Grove Collaborative: The Grove Collaborative is a service that delivers toxin-free home goods to your door. They are a do-no-harm brand that focuses on products and delivery methods that are good for the environment and people. They also do not use products that are tested on animals. If you know anything about me, you know that I’m a huge supporter of subscription services. The less I need to remember to shop for, and the less I need to run to the pharmacy or big box store, the better my life is. So, I’m a huge fan of The Grove Collaborative. Use the link provided for a free 5-piece gift set with purchase.

  • Baking Soda: Baking soda is the old-fashioned standby for cleaning everything from teeth to ovens. And, guess what, it still works. 

  • White Vinegar: Your basic bottle of $1.00 white vinegar is a great cleaner. You can use it on almost anything from your floors to your coffee maker.

 

6.    Last But Not Least---A Good Deep Clean

Now that you’ve got your nontoxic products, deep cleaning is the next logical step, where you go beyond just cleaning the kitchen, vacuuming floors, and dusting furniture. Deep cleaning is all about the getting the shit done that you almost never do—scrubbing down baseboards and trim, taking down and washing curtains, dusting off blinds, washing windows, deep cleaning your refrigerator and freezer, getting down and dirty in the garage, clearing out the dreaded basement, and cleaning rooms that don’t get much attention, like spare rooms. If you have kids, it’s time to see what’s going on under those beds and in those drawers. I’m warning you though, if you have teenagers, this could be scary. Prepare yourself, mentally.

Some people find the process of deep cleaning to be very therapeutic. Some just need to have it done so that their mind and spirit feel lighter in a clean and organized space. If you are in camp one, have at it and really enjoy your detox. If you are in camp two, there are plenty of local maid services that offer routine housecleaning. All you need to do is a quick google search. Or, if you just need a one-time deep cleaning, check out the apps Handy, Takl, and TaskRabbit, and you can summons a house cleaning expert right to your home. Use my links to get up to $55 off at Handy for housekeeping and $10 off your first task with TaskRabbit. On Takl, use code 81F72 for $10 off.

Ok, so, are you feeling fired up and ready to go? I hope so. I am.

Scroll on down to the comments section and tell me what your least favorite chore is when doing an environmental detox. I’ll go first.

This post may be sponsored or contain affiliate links, which means I may receive a small commission, at no cost to you, if you make a purchase through a link. See my full disclosure here.