How to Become Vegan

Women's News

There are so many people who say that they will become vegans but the moment that they realize how big the commitment is going to be, they just go back to their normal, regular lives. There are only a few people who consider themselves as vegan and not all of them are following all the exact rules.

How to Become Vegan
How to Become Vegan

Women who love food will find it hard to let go of all the meat products and food that they have grown to love over the years yet there are different reasons why women and even men decide to go vegan:

  • You may want to start quietly. This means that you are not going to tell other people about the changes that you are making. This way, if you fail during your first attempt, you can try again until you are more successful. Do not announce what you are doing first so you will not become scrutinized by other people.
  • Find a support group. Even if you do not want to announce through social media that you are going vegan, you can search for groups who encourage other people to start going vegan. You will be surprised with what you will find. You will be given not only encouragements but also tips on how you can eat out with no issues.
  • Stop eating one meat at a time. Going vegan will require hard work and dedication but to make it a bit easier, you can start by getting rid of one meat first. For example, you will stop eating beef first, then chicken, then pork and so on and so forth until you are not eating any type of meat at all.

After doing these things, you may become more at ease about becoming vegan but you should not stop. There are still other things that you can do in order to become a true vegan.

  • Become more creative with the meals you are going to create. People stop becoming vegans because they feel like they are eating the same things all over and over again. You can purchase cookbooks or simply check some of the recipes online. You will surely find a few that you would love to cook.
  • Stick with fruits and vegetables. People who claim to be vegan may be stocking up on starches instead of the required fruits and vegetables. There are various options available that go beyond pasta, bread and rice. You have become vegan because you want to start eating healthier. Make sure that you live up to your goal by eating more fruits and vegetables.
  • It does not mean that just because you have gone vegan, you are going to deprive yourself from eating. You have the power to eat what you want but this time, you are going to more conscious of the food choices you will make.

Just imagine how much salt you are going to remove from your system simply by going vegan. There are more natural ingredients you can use to improve the taste of your food.

Why It Is Ok To Be a Meat-Eating Woman

A lot of snobbism is going on regarding the entire meat topic.  Meat eaters are greatly discouraged and often even endure hate speech by feminists, vegetarians and a lot of other people with modernized opinions.  Female meat eaters endure even more snobbism because meat isn’t considered as the most feminine of dinner types.  In fact, meat-eating women are usually considered as bulky, masculine, overweight and very unfeminine.  This is very far from the truth and people need to start getting over the fact that some women just love their meat.  Here is exactly why it is perfectly fine for women to eat and love their meats:

Why It Is Ok To Be a Meat-Eating Woman
Why It Is Ok To Be a Meat-Eating Woman

Meat is good for boosted cognitive function

The meat of grass-eating animals is extremely high in Vitamin B12 which is good for boosting cognitive function.  Those that love to debate can get pretty passionate about what this could mean regarding the fact that men used to be considered as ‘smarter’ than women a while back and that this might be linked to the fact that men have a tendency to consume a lot more red meat than women.

Meats are good for overall brain health

Fish and shellfish are rich in Omega-3 fatty acid which is superb for maintaining a healthy and quick mind.  Some of the best fish to consume for a healthier mind is salmon, grouper, black cod and more.

Meats are good for muscle health

Your muscles need protein in order to remain strong and healthy.  And no, strong muscles are not just important for men.  A lot of women rely on physical strength to do their jobs on a daily basis and there is nothing that looks better in a set of yoga pants than a woman with toned legs.  Lean meats are the best for boosting your body and muscles, especially when you are working out.  Lean meats are packed in protein and other nutrition and don’t contain as many unhealthy fats that could result in medical conditions like cholesterol.

The final verdict on female meat eaters

The final verdict is that it is perfectly fine for women to eat and love meat.  Meat makes you smarter, gives you a healthier mind and strengthens your muscles so you can maintain weight better, get better gym results and look younger for longer.

Get your steak knife set here

One of the biggest reasons why women shy away from meat is that this food source is often difficult to chew.  Steaks can be tough and no one feels ladylike when they are battling to chew a piece of meat.  A good steak knife set will make it easier for you to enjoy any type of meat.  Steak knives are glorious for meats like lamb chops, steaks, pork chops, and sausages and can also be used to enjoy softer meat types like fish and especially tougher seafood like shellfish.  A set of steak knives like the ones found on GetYourKnives will definitely make you look and feel like a lady even as you indulge in a juicy red steak.

How to Get Rid of Your Stress and Anxiety as a Woman

Women are expected to do a lot of things. Aside from their jobs, they have to take care of their homes and their loved ones. A lot of women do things with ease. They do not complain about all of the tasks that they are expected to do. Most women are truly superwomen.

The time will come when women will also reach a breaking point. This is only temporary for most women but it is important that when it happens to you, you are prepared. You have to know how you can calm down and reduce your anxiety effectively. You can learn more tips on how you can help yourself and how you can become healthier when you check out this link:

How to Get Rid of Your Stress and Anxiety as a Woman
How to Get Rid of Your Stress and Anxiety as a Woman

A lot of women feel bad the moment they start getting anxious about the situation that they are in but do not feel bad. You can always feel better if you do the following:

  1. Take time to exercise. Exercise can help you combat stress. When you place physical stress on your body, you are getting relief mentally because you are able to release your feelings of frustration effectively. You can get more obvious results if you would exercise regularly. Even exercising 15 minutes every day can make a lot of difference.
  2. Take some supplements. There are some supplements that will help regulate your hormones better. Supplements also contain enough vitamins and minerals that your body needs in order to do effective tasks. When your brain is not functioning well, even simple tasks can be hard but if you have all the needed nutrients, your brain function will improve.
  3. Try to write down what you are feeling. Why are you frustrated? Why are you stressed out? If you would keep it all bottled up, you are going to explode. You do not want other people to take the effect of your frustration. Write down all of the things that you want to say and all of your reasons for feeling anxious and you will start to calm down after some time.
  4. Spend time with people that you love. You will sometimes forget about your problems when you are in the arms of the person that you love the most. The moment that you start feeling safe and protected, your body is going to release some endorphins that will make you feel happier overall. When you are with people that you are at ease with, your brain will release oxytocin that will help combat stress.
  5. Remember to say no more often. There are things that you cannot do. If you would be forced to do these things all over and over again, you are going to feel anxious because it is not something that you want for yourself. When you say no, you turn down something that can stress you out. At the same time, it can be liberating to say no from time to time. Just make sure that you are saying no to the wrong things otherwise you may end up becoming more frustrated than before.

With all of these tips to remember, you can effectively get rid of your feelings of anxiety.

How Women can Improve Their Health by Hiking

Many people tend to think that hiking is just an ‘all men activity’, and that is certainly not true. The next time you plan a girls day out, be sure to put hiking on the list. That is on account of the fact that going on a hike offers huge advantages for your physical and emotional wellness and prosperity.

How Women Can Improve Their Health by Hiking
How Women Can Improve Their Health by Hiking

Improves health: Just one hour of trekking can burn well more than 500 calories, contingent upon the level of grade and the heaviness of the pack you’re carrying. Climbing trails are regularly gentler on joints than black-top or solid, so it’s less demanding on your lower legs and knees as compared to running. In the event that you set out toward the slopes, weight loss results are shockingly better. In addition to the fact that you are burning calories, it also improves your physical wellness.

Take control of your exercises: With climbing, you can graph your own course: Is it a gradually slanting grand trail or a lofty trek up a mountain? Also, you set your own pace and distance, too. Regardless of whether you settle on an evening hike, a weekend in the forested areas, or a long distance encounter, you are the boss of your own workout routine.

Tones the entire body: Regular strolling can show signs of improvement for your body, however going up against sharp slopes, utilizing trekking shafts to move you forward, and climbing over rocks gives your body an all-finished exercise. Physiologically, you will work your entire body, particularly the lower body — in particular the quads, glutes and hamstrings. In case you’re carrying a bag, at that point you will challenge the quality and perseverance of your abdominal area also.

Avoids and control diabetes: Regular hiking gives you control, or even counteract, diabetes by bringing down your glucose levels. Hiking gives your muscles an exercise, which moves glucose from your circulation system for increased levels of energy.

Lower blood pressure and cholesterol: Hiking through the trails on a regular basis diminishes blood pressure and cholesterol, hence decreasing the threat of coronary illness, diabetes and stroke for those at high-chance. Truth be told, hiking downhill is two times more successful at reducing blood sugars and enhancing glucose resistance.

Hiking helps to heal: Some research proposes that the physical advantages of climbing are far beyond that of cardiovascular health, and may even enable recovery for cancer patients. A research distributed in the International Journal of Sports Medicine found that long distance climbing treks may enhance the antioxidative capacity, which helps heal diseases, in the blood of oncological patients. Another research demonstrated that breast cancer survivors who exercised routinely — numerous through hiking — trusted that physical movement supplemented their recovery from cancer treatment.

When going on a hike to take advantage of all of the health benefits that it has to offer, one must be fully and properly equipped. The two most important things you ought to have are your boots and your backpack. Having the right hiking boots can make all the difference in your adventure. You must choose boots that are reliable, strong and able to last you a long time – despite of the wear and tear they go through.

Factors Influencing Girls Participation in Sports

Girls’ participation in sports has steadily improved over the last couple of years, with more girls participating in sports. There are several factors that influence the participation of girl’s in sports, and in this article, we are going to discuss some of them.

Reasons Why Girls Drop Out

Lack of access

When it comes to sports, girls have fewer opportunities as compared to boys, 1.3 million fewer. This in turn has led to limited opportunities, which leads them to taking their interests elsewhere. In such cases, their sporting opportunities are either non-existent, or will cost more money. This is often due to lack of access to facilities that can accommodate girls.

Safety and transportation issues

Sports occurs at certain venues that will men girls going to. This can be tricky for girls, and especially those in densely populated regions that require them to pass through dangerous or unsafe neighborhoods. Carpooling is one of the best ways of tackling this problem, where they can go with friends or family. Without safety, or options like carpooling, the girls will be forced to abandon the sports.

Social stigma

Despite the fact that there is quite a lot of progress that has been made, there is still a lot of discrimination that is based on sexual gender or orientation. Girls are afraid of taking part in sports that are considered male since they can experience bullying, social isolation, negative performance evaluations, and many more things. This especially happens during their adolescent ages where they are overly sensitive about themselves, and wouldn’t like to be tagged as gay.

Lack of positive role models

Today’s girls lack models that exude confidence, models that are strong female athletic role models. Instead they are met with those that focus on external beauty. As such, they tend to want to fit in with what is trending and not what stands out. At this stage, peer pressure is a major influence in their lives and without the proper encouragement to participate in sports and stay healthy, they tend to drop out.

Snowboard Goggles
Snowboard Goggles

Best Ski and Snowboard Goggles 2017-2018 Season

Amongst the things that influence the participation of girls in sports, mentioned above is safety. That is what brings us to the second part of this article. Skiing and snowboarding are some of the popular sports that girls can participate in. in order for them to stay safe while participating, there are a number of accessories that they have to wear such as helmets and goggles. Goggles not only protect their eyes from particles that could enter them. Wearing an anti fog is important since skiing and snowboarding usually takes place in foggy areas with poor visibility in some cases. That is the other use of the goggles. We are now going to look at some of the best ski and snowboard googles for this season. The lenses are also very important, and so we will also mention the lenses that they have.

  • Cloud 9 Kids Snow Goggles – Cylindrical; mirrored lenses
  • Smith Optics Sidekick Youth Snow Goggle – Cylindrical; clear lenses
  • Bolle Carve Snow Goggles – Cylindrical; non-polarized lenses
  • Smith Optics Scope Unisex Snow Goggle – Cylindrical; multiple options of lenses
  • OutdoorMaster Ski Goggles PRO – Spherical; mirrored; interchangeable lenses
  • POC Lobes Ski Goggles – Spherical; multiple options; interchangeable lenses
  • Bern Eastwood Goggles – Spherical; mirrored; interchangeable lenses
  • Dragon Alliance NFXS Ski Goggles – Cylindrical; mirrored; interchangeable lenses
  • Dragon Alliance NFX2 Ski Goggles – Spherical; multiple options; interchangeable lenses
  • Electric California EG3.5 Adult Goggles – Spherical; mirrored; interchangeable lenses
  • Smith Optics I/OS Ski and Snowboard Goggle – Spherical; multiple options; interchangeable lenses
  • Oakley Flight Deck Ski Goggles – Spherical; multiple options; interchangeable lenses
  • Giro Compass Snow Goggles – Spherical; Vivid (patented); interchangeable lenses
  • Oakley Airbrake Ski Goggles – Spherical; clear; interchangeable lenses
  • Burton Anon M2 Goggles – Spherical; mirrored; interchangeable lenses


If we could address the above factors that influence the participation of girls in sports, we would see more girls participating actively in sports. There are more influencing factors that could be added such as cost, but we will leave those for another day. On the other hand, if you feel that skiing is your thing, the goggles listed above are the best you will find on he market.

7 Wonderful Health And Beauty Benefits Of Drinking Plenty of Purified Water

All women are different.  They have different tastes, different hearts desires, they look different, act different and they have different beliefs.  But there is one common heart’s desire that all women share and that is the desire to be beautiful and desirable.  It is only natural to want to look your best because looking good enhances your own confidentiality and makes you feel better in general.  But natural beauty isn’t something you can buy.  It is something you have to work for on a daily basis by taking good care of your body and skin and by eating right.  One of the biggest things that can affect your beauty is water.   Dehydration is absolutely terrible for your skin, for your health, for your hair and especially for vitality.   If you want to improve your overall look then drinking plenty of purified water is the first place to start.

7 Wonderful Health And Beauty Benefits Of Drinking Plenty of Purified Water

Why drink purified water?

Tap water contains a lot of pollutants like heavy metals, pharmaceuticals, chemicals, microbes, fluoride and more.  When you drink tap water you consume all of these unhealthy toxins that will affect your body and especially your skin in some way.  Some pollutants like chemicals can result in hair loss and bone density, heavy metals can result in terrible skin conditions and microbes can affect your overall health. But drinking bottled water can be expensive in the long run and sometimes you just don’t have purified water with you when you get thirsty.  One of the best ways to have a good source of clean water is by investing in a home water purification system like the ones discussed on

7 health and beauty benefits of drinking up

By drinking about 8 glasses of water each and every day women can enjoy the following health and beauty benefits for a naturally enhanced appearance;

  1. Youthful skin

Water keeps your skin elastic and prevents wrinkling, sagging, flaking and dark marks for an overall younger appearance.

  1. Reduces stress

Water promotes clear thinking and helps balance the chemicals in your brain which reduces stress levels.  This enhances beauty more than you might think because stress has been known to trigger hair loss, terrible skin conditions and rashes, breakouts and more.

  1. Fat burner

When you drink a lot of water you feel fuller which dampens hunger cravings.  You also burn fat much easier because your body has plenty of water to wash toxins and fat away.

  1. Promotes muscle strength

Water carries a lot of oxygen to your muscles and cells and it also balances your electrolytes.  All for these contributes to healthier and stronger muscles.

  1. Improves your mood

A positive mood makes you seem more youthful and can affect your overall look.  When you drink more water you enhance your mood because brain cells function much better which enhances clear thinking.

  1. Reduced burden on kidneys

More water reduces the effort your kidneys and liver have to endure when purifying your body.  Poor kidney and liver health can affect your beauty and usually results in a yellowing color and bad body odors.

  1. Nutrition

Water carries nutrition all over your body. Eventually, your skin, hair and entire body is fueled by nutrition for improved overall health and enhanced beauty.

How Can Women Relieve Their Stress?

Women daily have a big pile of challenges to deal with; related to work, home, finances, health, relationships, kids, and the list goes on. If they fail to manage the stress healthily, they end up getting controlled by physical and emotional symptoms. It is imperative to find time for yourself to gain a new perspective that would stop the overwhelmed feeling to arouse. Read about a few ways to healthily cope with stress and anxiety in this article. Adding the following stress busters to your daily life would definitely make a difference:

How Can Women Relieve Their Stress?

  • Take A Break From Work:

According to some experts, your commitments related to work are uppermost in your mind, and you are not likely to turn off when it is the call of work. People try to respond as quickly as possible, and that adds to the pile of stress. Sometimes, what all you need is to take a break from work. Maybe your stern boss does not let your mind be free of work. In that case, you can trick your boss with a doctor note.

Now the question is how to get a doctors’ note to work. There is an amazing solution to this. Get a fake doctor note generator downloaded. They provide you with a dozen fake note templates, and you can choose one for you to generate the note. This application even updates your note in real time. Once you build the note and complete signing up, it is emailed to you that you can print later.

Now you can put your work aside for a while and enjoy your break. Not to mention, do not catch up your pending work right before sleep. It can make difficult for you to have enough sleep.

  • Work On Your Emotional Response:

Staying calm and not getting the thing on nerves is the key. You cannot eliminate stress, but the way you deal with makes a difference. Negative or positive consequences entirely depend on your attitude toward fear. The outcome will be positive if the attitude is positive and vice versa. See the things in a way different than they look. Control the stressor before it starts controlling you. Self-care is important and do not blame yourself for anything, rather focus on finding the ways to make things correct. That is how you take control of the situation.

  • Get Indulged In Relaxing Activities:

Doing the relaxing activities helps to push the stressors aside that keep on popping up in your mind. Mostly the stress-relieving activities include listening to music, knitting, running, journaling, reading, playing a musical instrument, and mediation. Practicing yoga is the best reliever. It is a therapy of mind as well as body. It helps you develop emotions like self-compassion and forgiveness. Also, emotions causing body stress is released with yoga.

  • Eat Healthily:

What you consume daily also has effects on your mental health. Your significant portion of food should be comprised of veggies, fruits, whole grains, high-quality fats and a good amount of protein. The types of food you should stay away from are sugar, caffeine, and fatty food. If the intake of sugar is low in our body, the stress hormone cortisol is released. Lessen the stress and depression by keeping your body fueled up well.

  • Maintain A Social Network:

An active social network provides comfort. A trip with friends, a coffee break, chit-chat with neighbors, a phone call to loved ones, visit places with colleagues will always reduce stress. Sharing concerns with close friends help solve the issues.

Are Hypnosis and Mediation the same thing? (No they are not)

There are many ways that can be used by women to address their issues. Lately there have been large amounts of women turning to mindfulness as a solution to their problems. Since most of the problems are mainly caused by the state of the mind, dealing with the mind is a good way of dealing with the problem. The most common mindfulness programs used by women are hypnosis and meditation. There are a lot of confusions between the two as most people mistake them to be the same but they are not.

Are Hypnosis and Mediation the same thing? (No they are not)

As much as hypnosis and meditation are similar in a way, they are very much different. They are both used as a mindfulness technique for calming and relaxing the mind so that you can be able to deal with your issues. They both involve total concentration on a certain thought but they have different belief systems. Hypnosis is more of a guided system and hence guided meditation may be the same as hypnosis. The difference however between hypnosis and meditation is that hypnosis has an end goal while meditation does not really have an end goal. Hypnosis is done with a particular goal in mind unlike meditation. Both hypnosis and meditation are very beneficial though if you are trying to achieve something specific, then hypnosis may be the right route for you. To get maximum results from hypnosis however, you need a highly rated hypnotherapist. Some of the benefits of hypnosis include:

Can help deal with insomnia

For women who are struggling with insomnia, hypnosis may be a good solution for them. According to studies that have been done, those who participated in hypnosis had deeper sleep patterns as compared to those that did not. Hypnosis participants were also more likely to sleep after doing hypnosis session. It is therefore reported to have sleep-inducing effects.

Helps to deal with Irritable Bowel syndrome

It is said that most of the time IBS is caused by the state of the mind and hence those who suffer if they are more relaxed then they are less likely to get the symptoms. According to a study done on IBS patients, over 70% of them reported improved symptoms after 12 hours of hypnosis and the results were long lasting even after the treatment. Hypnosis is therefore a good alternative to going to the hospital to be treated with IBS.

Hypnosis can help deal with hot flashes

When women approach their menopause, most of them experience hot flashes which are not really treatable. Good news is that a research suggests that hypnosis helps to relieve hot flashes for those who do hypnosis reduce the symptoms by 74%.

Hypnosis can help ease pain

Hypnosis has a way of easing pain since it helps to calm nerves. It is especially been associates with easing pain associated with certain conditions such as arthritis, fibromyalgia and cancer among many others.

There are many more benefits associated with hypnosis and it is recommended that all women should try out hypnosis at least once in their lifetime.

The Best Pet Birds for Women

Pet birds are truly amazing. Most birds, almost all are astonishing vocalists. Moreover, they are fabulous pets to own on the grounds that not at all like cats and dogs, they are easier to raise and maintain. Pet birds likewise show exceptionally amiable identities and are additionally an essential wellspring of both warmth and friendship.

The Best Pet Birds for Women

Have you at any point pondered what sort of pet birds are best for you? The following is a rundown of the best pet birds that can give each woman great company and excitement.

  1. Canary

Yellow in color, the canary has very long life and can live up to 15 years. This sort of bird gives awesome entertainment with its tunes. It is possible to keep a single bird in a cage very comfortably. You are just required to do essential cleaning and give food and water to the bird. What you have to know is that a canary does not engage a one-on one connection with people. This infers in the event that you have youngsters in your home, a canary may not be the best idea for a pet bird

  1. Society finches

The society finches require to be kept in sets. They make awesome pet birds and are accessible for obtaining at your nearby pet store. Not at all like the canary, a finch is less loud and is less demanding to keep up as it is a low-maintenance bird. A perfect cage for the pet bird would be the one that is open and on a level plane which can enable them to fly and move around. Much the same as some other pet, they require customary cleaning of their enclosure and arrangement of nourishment and water. The normal life of this bird is 7 years.

  1. Budgies

Local to Australia, this superb pet parrot is regularly alluded to as parakeet by the Americans. It is a modest bird that is both fragile and delicate. The budgie is reasonable for older women as any mishandling of the bird can cause harm to it. Thus, keep the bird far from young people. The bird can make for an awesome pet companion in the event that you set aside your opportunity to tame it and really interface with it. The bird has a low volume in spite of the fact that it can jabber boisterously contingent upon how you train it. Leverage of the budgie is that it can talk. The bird requires veterinary care. You are also prompted not to keep one on the off chance that you can’t take it to the veterinary for registration at indicated interims. It is an energetic bird and requires consistent communication including toys.

  1. Chickens

Chickens are a lot of fun. They are not too high maintenance and the most fun part is when they lay eggs. A chicken can be a little loud, depending on the time of the day, but taking care of a chicken does not require too much time and effort. You need to ensure that you provide a proper shed to your chickens and that they are provided with food and water in a timely manner. When they lay eggs, and you want proper hatching of those, you can use egg incubators. Egg incubators ensure that the eggs are provided with a proper warm environment, suitable for their hatching and that the chickens come out safe and healthy.

Why Women Should Drink Coffee Every Day

There is always conflicting news about coffee. There are some people who say that coffee should be taken once a day while others would like to avoid coffee for the rest of their lives. All adults have tried coffee at one point in their lives. The coffee they have tried may be different but it is still one of those beverages that are hard to avoid.

Coffee is usually loved by women because of their caffeine content. Caffeine comes with a lot of benefits that women love. A huge percentage of the world’s total population drink coffee every day and once you know the various benefits it can give, you may become a fan of coffee too.

Why Women Should Drink Coffee Every Day

When choosing the right coffee, you cannot just choose any coffee. There are some that are better than others. Some will give more benefits that you will surely enjoy. Coffee that is organically produced can be checked if you take a look at the organic coffee brands available. You will not be disappointed with what you are going to get.

Now that you know that the quality of the coffee you are going to get is important, it is now time for you to know the various benefits you can get whenever you drink coffee:

  1. You can get more antioxidants. Do you know that antioxidants are important? They are meant to get rid of the toxins that are inside your body so that you will be healthier. Antioxidants can help improve your skin so you will look and feel younger than your actual age.
  2. You will feel less stressed whenever you drink coffee. Do you realize how stressed you are every day? You are expected to do some chores at home, take care of your loved ones and do well at work. Even though you can do most of these things properly, there are moments when you just want to take a rest. If you cannot do that, a simple whiff of your coffee will be sufficient to make you feel well again.
  3. Coffee can help reduce the possibility of getting skin cancer. This is a benefit that only women can get from drinking coffee and you will not be disappointed. If you drink pure and organic coffee three times a day, you can reduce your chances of getting skin cancer. This can be helpful if you love staying near the beach all the time.
  4. Coffee can make your brain more alert for a long period of time. If you have higher levels of caffeine in your system, you will allow your brain to function better. This will help protect you from certain brain diseases. You can help reduce the risk of acquiring Alzheimer’s simply by taking coffee.
  5. Coffee can reduce your chances of acquiring Type 2 Diabetes. This is based on various studies that provided significant results. If you want to know more about that, you can check here.

With all of the details that you have learned, you will surely reach your cup of coffee twice a day or even more.