Just a bit of advice from a die hard traveler

Good Morning from a remote location in the desert of Southern Utah. This is Jamie, Moe and I both post to this blog as we are co-authors to our new cookbook “Squeaky Gourmet.” I’m also a Geologist in my other life (which brings me to Utah) but I thought the collision of my two lives might make for some entertaining and hopefully helpful reading.

How do you eat healthfully while traveling? Let me be the first to tell you that it can be REALLY DIFFICULT for me to maintain healthy choices. First, I’m staying in a motel in a very small town. I’m in the friendly town of Green River, Utah just 70 miles North of Moab. My room has a microwave and a small fridge so that is really helpful. I also usually have a cooler with me but since it’s not too warm outside this trip I left it at home. It’s working for me so far. I’m not quite sure where to start so I guess I’ll start with breakfast.

Breakfast--I’m really lucky my motel serves a good hot breakfast. I really love this place, they know me by now as I’ve been here many times for work and they go out of their way to help me eat really good stuff. So I usually have a veggie omelet and oatmeal or some of the locally grown melons. This week we had an Israeli melon—delicious. However, if you don’t have a really nice guy cooking you breakfast it’s still easy to make old fashioned oats in a microwave and you can cook eggs there too. Add some fresh fruit and you are ready for the day.



Lunch--I’m in my truck all day watching drilling rigs so lunch is made in the am before I leave. Here is a picture of the salad I’ve been eating for a few days. It’s pretty basic but yummy and I bought all of the ingredients here at the little grocery store. It’s just greens with black beans, baby carrots, 3 oz canned chicken, ¼ c shredded cheese and some Italian dressing. To get 3 days of salads I buy 2 bags lettuce, bag carrots, 1 can beans, 3 small cans chicken w/ pull tops, cheese, and some dressing. I would have loved to buy organic but it doesn’t seem to exist here yet so I do my best.

Snacks--This week I bought some string cheese and some really great apples. I knew I would want something crunchy so I brought a mixed nut trail mix and also some dry roasted soybeans. I really like the soybeans and a ¼ c of them really cuts the "hungries". Oh and I almost forgot I have a tub of local melon all cut up that the breakfast guy gave me. Nice huh?

Dinner--This is the hardest meal of the day for me. I am usually exhausted and starving so my mind typically drifts to a cheeseburger and fries. I will have a meal equivalent to that maybe twice a week but I get a homemade burger from the restaurant next door. Can’t do much about the fries but to enjoy them. I’ll also go to that same restaurant and get the salad bar and soup. If I’m too pooped to leave the room I usually have some tuna with Italian dressing, a cut up cucumber and some whole wheat crackers. Kashi makes some great ones.

The biggest challenge to this whole travel thing is not buying junk at the gas station everyday when I fill up. Stay out of the junk food isles when you are dragging and needing to eat. Just a bit of advice from a die hard traveler.

Everybody likes cookies

It is officially fall--leaves are changing, weather is cooling down and the days are shorter. So, to celebrate, lets bake some cookies! Apple spice cookies with oatmeal just screams fall to me, really I can hear it, can't you? Oh, and of course these are gluten free!!

Apple Spice Cookies
1 dozen
1/4 cup fresh butter
2 cups fresh apple sauce
1 large egg
1 tsp vanilla
1/2 cup raw sugar

1 cup GF flour mix*
1 cup old fashioned oats
2 tsp cinnamon
1 tsp allspice
1/2 tsp salt
1 tbls orange zest

Preheat oven to 375 degrees and grease a cookie sheet. In a bowl add all the wet ingredients and blend using an electric mixer until the mixture is fully blended. In a separate bowl add all the dry ingredients together and mix well. Slowly add the dry mix to the wet mix blending on medium speed until it is all the dry is added and well mixed.
Place large spoon fulls on cookie sheet and bake for 25 minutes or until the edges are browned.


* you can use whole wheat flour if you do not need gluten free cookies

Other Good Ideas:
--add in nuts
--add in dried fruit
--make extra because these are really good

Calories per Cookie- 164
Fat- 5 grams
Carbohydrate- 26 grams
Fiber- 3 grams
Protein- 4 grams

Check out More Real food!

Strawberry Mousse Low Carb Delite!

Surfing around the blogs for healthy foods I found one called "Healthy Indulgences" which ended up being a super cool landing page for those of you doing Atkins style dieting( Hi Marvin!) or for others who have joined the bandwagon who feel sugar in all forms are forms of the devil herself. The recipe on her page called for sugar alcohols or splenda--but that is not how we want to prepare our recipes so I decided to try her recipes with a Squeaky adaptions to it. I added more fruit, more lemon and more gelatin to make up for it being less "sweet". Kids loved it!

Strawberry Mousse
1 lb fresh strawberries-hulled and chopped
1 cup heavy cream
3 tbls lemon juice
2 tsp lemon zest
1 tbls Vanilla
2 tbls unflavored gelatin
1/4 warm water

Set gelatin in a bowl and add the warm water and allow it to melt. In a food processor or blender add strawberries lemon juice and zest and blend thoroughly. Add this fruit puree to a sauce pan and heat until warm--adding in the gelatin stir to let it full dissolve. Cook for 5 minutes--then remove from heat to cool. While the strawberry mixture is cooling add 1 cup light whipping cream and vanilla to a bowl and whip on high heat until very stiff peaks are formed. Fold in the cream with the now cooled off berry mixture. Once the berries and cream are fully incorporated set in the fridge for 2 hours which allows the gelatin to do its job.
Other good ideas:
--Serve over Angel Food Cake
--Serve with our Protein Waffles as a dessert
--Serve with fruit compote





Calories Per 1 cup Serving: 94
Carbohydrate: 6 grams
Fiber: 2 grams
Fat: 7 grams
Protein: 2 grams

Another Garden Fresh Day

I love it when I walk out to the garden early in the morning and I get inspired to create something new in the kitchen. Today was one of those days. My heirloom beans (2 kinds shown) were going crazy and I really wanted to know what the tiger stripe ones were going to taste like. I intended to let those grow and dry on the stalk for dry soup beans but I tasted one of them fresh and thought they were great so I added a few for color.

Lemon Basil gives a wonderful extra flavor to the beans so try to find some or better yet, grow your own. Herbs are quite easy to grow and can usually take heat and low water conditions of the late summer. Enjoy!

Lemon Basil Green Beans

1 pound clean and trimmed fresh green beans
1 T olive oil
½ lemon – juice
Pinch lemon zest
2 T fresh Lemon Basil – minced- or any fresh basil you can get
Pinch sea salt
Pepper to taste

Boil beans for 5-10 minutes until fork tender. Different variety of green beans cook faster than others. When beans are cooked drain off water and place in a medium sized bowl. Add rest of the ingredients and toss well. Serve warm.

Another cooking option is mix everything together with the raw beans and throw on the grill. That’s what I did.

If you want a cold dish or salad, add about ¼ cup cider vinegar and more lemon juice then refrigerate until chilled tossing a few times before serving.

Cool Avocado Blueberry Dip

Blueberries should be falling off your bushes now--right? I took a walk out in the woods behind my house the other day ( OK I was looking for my dog which had managed to run off while I was staring at my pumpkin plant) and there were still so many blueberries on the bushes! I was thrilled that we could have another go with more blueberry recipes from the fresh wild fruits. Of course my excitement wore off when I was walking back to my house and was stung by a bee--but my dog had arrived back home before me so it was a mix of emotions--mostly burning pain.

This recipe brings blueberries outside of the box and into a new light. My kids really enjoyed the dip with the fruit--my pickiest eater even loved it. Blending things like yogurt which has fantastic properties for balancing digestion, blueberries which are flooded with antioxidants, and avocado which is such a good source of heart disease prevention was a delicious reward.

Cool Blueberry Avocado Dip

8-ounces low fat plain yogurt
1 rip Avocado peeled and cored
1 cup ripe blueberries rinsed
1tsp Lemon Zest
1/2 tsp vanilla extract
Dash of Cinnamon
Dash of Salt
Stevia to taste

Add the fruit, yogurt & vanilla to your blender and blend until the blueberries are fully mixed in. Add the salt, cinnamon and stevia tasting to assure it pleases your own taste buds--as some people enjoy it sweeter than others. Serve with fruit immediately or keep covered and refrigerated.

Other good ideas:

-use this as a topping for granola
-use this as a dressing for fruit salad
- a wonderful addition to a salmon dish

This recipe is adapted from Squeaky Gourmet www.squeakygourmet.com by Maureen Jeanson and Jamie C. Wilson

Blueberry Salsa

Keeping with the theme of July and more ideas for that wonderful antioxidant rich fruit--try something savory and outside the box!

This salsa is tangy and savory and is excellent over grilled chicken or a sliced avocado. For something extra special, grill some fresh pineapple and top with this beautiful salsa. Spicy!

Blueberry Salsa

--serves 2

1/3 c fresh blueberries chopped
3 scallions- white part only- chopped finely
1/3 c diced tomato
2 dashes smoked paprika
Pinch salt
Dash cayenne pepper or more is you want heat
Juice from ½ lime
¼ t cumin

Mix all ingredients together well and let sit for 15 minutes to let the flavors mingle.

Other good ideas:
-Use as a topping for fish
-serve on cottage cheese

Blueberry Apple Crumble

Keeping with the season of blueberries--here is a variation to the Apple Crumble featured on Squeaky Gourmet that we know you will love!

Blueberry Apple Crumble
Serves 2
1 c Fresh Blueberries
2 Apples ( Granny Smith or Fuji are great choices)
Juice from 2 limes
2 T Succunat (this is a raw unprocessed sugar)
¼ c Old Fashioned Oats
¼ t Cinnamon
Pinch salt
2 t cold butter

Use a pie plate sized dish for this.Preheat oven to 275 degrees.Peel, halve and core apples then slice thinly and put in bowl with lime juice, blueberries and 1 T Succunat. Toss all together and then spread mix on bottom of dish. Bake for 20 minutes. Meanwhile…While the apples are cooking, combine the remaining ingredients in a bowl and smush well with fingers or a fork trying to evenly distribute the butter.When the apple mixture is done, sprinkle with the topping and bake until the oats are golden, approximately 30 minutes. Serve warm or room temperature.

Other good ideas…
Add dried cranberries or apricots to the apple mixture
Top with a dollop of vanilla yogurt

Calories Per Serving: 257
Fat: 5 grams
Carbohydrates: 55 grams
Fiber: 6 grams
Protein: 2 grams

Gluten Free Pumpkin Bread? Wait--and it tastes good too!?!?

It is June here in New England but the weather has been reflecting cool autumn days rather than the hints of summer heat. Rather than actually turn on the heat in June I decided to do some baking. I was rewarded with the reminder that baking is wholesome and that the scent of cinnamon and pumpkin is as soothing as the summer nights. Keeping with the trend in here of baked goods being gluten free i decided to look around at some bread recipes and see what I came up with. I am very pleased with the results--even the husband and kids asked for more--MORE--MORE!

You can see in the image that the bread has a delicate texture with plenty of air holes resulting from the chemistry of ingredients melding to form the goodness that was this bread.




Gluten Free Pumpkin Bread
(serves 30 because I made 2 big loaves)
1 1/2 cups Rice Flour
3/4 cup Tapioca Starch
3/4 cup Potato Starch
1 tsp Cinnamon
3 tsp Xantham Gum
2 tsp Baking Soda
1 cup cream ( I used this instead of oil-you can use soy milk even!)
1/2 cup Agave Syrup
4 whole eggs
2 cups pureed Pumpkin

Preheat oven to 350 degrees and lightly oilk 2 loaf pans then dust them with flour to prevent sticking. Mix dry ingredients together and set aside. In a mixing bowl add all the wet ingredients and mix thoroughly. Slowly add dry mixture to the wet mixture--I did this 1/2 cup at a time to ensure even blending. Split batter evenly into the prepared pans and bake for 60 minutes or until a tooth pick inserted into the middle comes out clean. Cool for 10 minutes before removing from the pans. Allow to fully cool before slicing.

Calories Per Serving-140
Carbohydrates- 24 grams
Protein- 2 grams
Fats- 4 grams

Other Good Ideas-
You can serve this with some Greek Yogurt spread over the top.
Great for toast!

A mouth full of Peanutbutter and Jelly!

Remember those school days of our youth when we have mom pack our lunches with a gooey PB&J? The peanut butter so thick and dry going together perfectly with the sweet juicy jam. That white bread was so malleable you could form balls with it and chew them right up--giving us the sensation of YUMMY! I am not sure about you but every once in a while I want that same flavor and texture but don't want that white bread (who still eats wonder bread--anyone know?) I also would rather have a more balanced trio than that mixture of youth that so many Americans can look back on warmly. So--I got to thinking and creating!
Here for your eating pleasure we present to you:


A Mouth Full of PB&J
Serves 12
5 tbls chunky natural peanut butter
1/2 cup coconut flour*
1/2 cup old fashioned oats
6 scoops protein powder ( I used banana for this recipe but use your imagination!)
1 tsp Vanilla
1 cup powdered milk
1 1/2 cups water




Mix the dry ingredients with the peanut butter and blend till a meal like texture is formed. If you have made pastry dough before you know what I am talking about here. Slowly add the water while the mixer is on low allowing a dough to form.




.
Pack dough firmly into a 1/4 cup measuring cup and tap out onto a clean plate. While these "rest" you can prepare the topping.









Topping:
1 tbls peanut butter
2 marshmallows
1 tbls Agave syrup
1tbls paraffin (canning wax-food grade of course)



Microwave on high until the wax has melted. Don't be worried about the wax as this is the same technique used to make those chocolate covered treats you are always tempted to buy! Blend the mixture till the marshmallows are swirled but not completely blended into the mix. Flip the measured out rounds over and add 1 teaspoon of the topping to each peanut butter round.
Add 1 tsp of your favorite sugar free jam to the top of when you serve them.


*I chose coconut flour because of the fiber rich content of this flour. You can substitute it with Oat flour just as easily.

Calories Per Serving- 150
Fat- 8 grams
Protein- 16 grams
Carbohydrate- 12 grams
Fiber- 3 grams

Chasing the Ice Cream Truck is Not Cardio

Well, we are having quiet a wave of heat right now in New Hampshire. this heat has actually causes the Ice Cream trucks to drive up and down my street in the afternoons--it's melody calling out to the world "Summer is Here--Enjoy a Treat!" and of course many of us on a fitness journey are rarely satisfied with a serving portion of ice cream. For those of you not in-the-know; a serving portion is 1/2 a cup worth. How small is a that you may be wondering? Do you remember those Dixie paper cups we used to rinse our mouths out with after brushing? Yeah--not quit that much. So, I got to thinking about ice cream and how to make it Squeaky. A good friend of mine and someone who is a quoted review in our book told me about using xanthan gum in her protein shakes to thicken it. I decided to experiment and was more than thrilled with the results! The texture is ice cream--smooth, rich and creamy.


Ladies and gents--we give you:

Squeaky Gourmet Ice Cream
Serves 2

8 fluid ounces chilled skim milk
1 scoop vanilla protein powder
1 average sized FROZEN banana (roughly 4 ounces peeled)
1 tbls Xanthan gum

In a blender on high speed blend the milk, protein powder and gum until a smooth, rich consistency is reached. Chop frozen banana and add slowly to the ice cream as it is being blended. Poor into 2 goblets and chill in the freezer for at least 30 minutes.
You can top this with DaVinci sugar free syrups, chopped nuts, fruits--I added hemp hearts to mine!

Calories per Serving: 169
Carbohydrates: 24 grams
Fiber: 5 grams
Fats: 1 gram
Protein: 16 grams

Gluten Free Blueberry Sponge Coffee Cake

Wow--another gluten free recipe! This was also another hit with the family and made the entire house smell like warm cinnamon happiness--we like that!

First let's cover the gluten free flour recipe that was given to my by my cousin Anne who suffers from Celiac's disease as well as a self proclaimed "Foodie" If you read Squeaky Gourmet's blog or own our cookbook, rest assured you are also a "Foodie".

Gluten Free Flour
2 Cups rice flour (brown or white rice)
2/3 cups Potato Starch
1/3 Cup Tapioca Starch
2 tsp Xanthan Gum

Sift together and store in an air tight container. Now when a recipe calls for flour, you can use this for the gluten free version of that recipe.

Blueberry Sponge Coffee Cake
Serves 12
2 cups Gluten free flour mix
4 large eggs
1/3 cup warm water
1 tsp baking soda
1 tbs honey
2 cups frozen unsweetened blueberries
1/2 tsp vanilla extract
1 tsp almond extract
1/2 teaspoon liquid Stevia

Topping:
1 tbls cinnamon
2 tbls Sucanat

Preheat oven to 350 degree. In a stand mixer add the eggs and whip until thick and pale yellow. Mix the warm water with the honey and then add to the eggs. Add in the vanilla, stevia and almond extract to the egg mixture continuing to mix on medium speed. Add flour and fully blend. Fold in the blueberries.

Place in a lightly buttered glass pie plate. Sprinkle topping over entire batter and bake for 35-40 minutes or until a knife inserted in the center of the cake comes out clean.

Calories per Serving-190
Carbohydrates- 38 grams
Fats- 2 grams
Protein- 4 grams

Chocolate is the Vegetable of Love

Well, something like that anyway. For St Valentine's day you may be looking for something chocolaty but less sinful than the traditional chocolate shaped love. So, we offer to you:


Liquid Love err I mean --Chocolate
Makes 4 servings

Chocolate is such a satisfying scent for most people. Add to this drink peppermint extract for a more invigorating scent and a pleasing taste or something more exotic like coconut extract to bring you to an island paradise. Adding cinnamon to it can increase the warm feeling of the drink as well as increase libido--or add a splash of coffee extract if you may need to stay awake longer than normal.

Prep time: 5 minutes

Ingredients
3 tablespoons unsweetened cocoa powder
About 10 drops stevia (add more or less depending on taste) Pinch salt
3 cups 1 percent low-fat milk
1⁄2 teaspoon vanilla extract


Instructions
Slowly warm milk on low heat stirring constantly to prevent scalding.
In a medium bowl, stir together cocoa powder, stevia, and salt. Slowly pour in 1 cup of the milk and whisk until smooth. Whisk in remaining 2 cups milk and vanilla.

Fill 4 (8-ounce) mugs with Liquid Chocolate and serve immediately.

Nutritional information
90 calories
2.5 g total fat (1.5 g sat)
12 g carbohydrate
7 g protein
1 g fiber
95 mg sodium

Chicken Flu Soup

Are you kidding me? The flu and cold season is already here!?!? COME ON!!! Well, one true recipe to fight the flu is honestly chicken soup. We have tweaked the traditional to give you a more holistic recipe to warm you deep into your bones and help the body fight that flu virus hard!

Set up that crock pot and let this simmer day and night. You can add more broth and vegetables as the pot diminishes. You can also make up a batch for a sick friend. I am sure once the soup works it's magic they will be thanking you! Just remember it is a bit spicy but the spice is for a purpose!

3 pounds of skinless chicken breast that had been roasted on the bone.
1 large onion (about 5 ounces) chunked not chopped
3 large carrots sliced into bite size pieces.
3 cups chicken stock or low sodium canned broth
3 ounces Japanese seaweed sliced thin (think noodles)
1 tsp black pepper
2 tsp cayenne pepper
3 cloves raw garlic diced fine

Add all ingredients aside from the garlic to the crock pot to simmer. Allow to cook for several hours. Directly before serving add a half of a clove of diced garlic to the bowl.

300 calories per serving
6 grams fat
8 grams carbohydrate
2 grams fiber
51 grams protein

Pumpkin Custard

Easy to prepare and bring to any party. You get the warmth and comfort with a delightful texture that will remind you of pumpkin pie and holiday cheer. Yes PLEASE!

1 1/2 cups pumpkin puree solid packed*
1 cup evaporated skim milk
3/4 cup liquid egg substitute such as egg beaters
2 T real maple syrup
1 t maple flavor
1 t vanilla extract
1 t pumpkin pie spice

Preheat oven to 350 degrees. Whip all ingredients together until smooth and creamy in texture. Place 1 cup of uncooked custard into 6 separate ramekin dishes.
Place dishes on a cookie sheet and bake in the center of the oven for 30 minutes. The custard will jiggle when you shake the cookie sheet; PERFECT! Cool it on a wire rack for 15 minutes and the custard will set and the family will gather wondering when they can eat it all up.
Dollop each with 2 T whipped cream and serve or chill safely for up to 3 days in the fridge.

Each 1 cup serving is:
114 calories
3 gram of fat
16 grams carbohydrates
8 grams protein



*do not use pumpkin pie filling.
For more recipes like this please check out our book Squeaky Gourmet at your local bookstore. If your store does not carry the book on the shelf let them know you want it!

Pumpkin Pancakes with Coconut and warm Cinnamon Apples

The crisp autumn air carries the smell of dried leaves and ripe apples. Pumpkins are sitting on almost every porch in my neighborhood street right now and the cool night air covers our lawns at just about dinner time now. It is Fall in New England.
When I think of comfort foods for fall i think of pumpkin pie, baked apples, and roasted turkey. This recipe is perfect comfort food for the fall. great for Sunday breakfast or a warm dessert after dinner.



2 c. Old Fashioned Oats -- Put into food processor to make smaller but not till texture of flour.

4 Eggs

8 Egg Whites

1 c Pumpkin Puree

2 t Cinnamon

½ t Nutmeg

½ c Vanilla Rice Milk or Skim Milk

1 t Vanilla



Combine all ingredients and blend well. If your batter is too thin for your liking, let it just sit for 5-10 minutes and the oats will soak up some of the liquid. Heat a large nonstick skillet to med heat, coat pan lightly with no stick oil spray and add ¼ of the batter. Spread the batter out with the back of a spoon if it’s thick to make a big pancake. Cook pancake on both sides until golden brown. While the cakes are cooking make the topping.



2 Apples cored and thinly sliced (I use a crispy tart apple for this like a Fuji, Braeburn or Honeycrisp)

3 T Honey

2 T Shredded or Flaked Coconut

1 t Cinnamon

2 T Orange Juice, Apple Juice or Water



Mix all together and cook in microwave for 2-3 minutes. Use as the syrup for the pancakes. Put ¼ of the apple mixture on each cake. You can also add a little maple syrup or sugar free syrup.



Per Serving:

Calories-- 388

Fat-- 10 g

Protein— 20 g

Carbohydrates-- 58 g



20% protein/ 23% fat/ 56% carbs





If you want less fat, substitute two egg whites for a whole egg and for a little variety, substitute ½ of the pumpkin with mashed sweet potato, applesauce, or banana. This meal is so flexible as far as flavors and additions. Use your imagination and make it your own. Enjoy the season and the comforting flavors that come with it.

Hi there and Welcome to our Blog!

I am excited to begin sharing food tips and ideas with you! Let me begin by telling you a little bit about our book, Squeaky Gourmet.
Jamie and I met when she hired me as a trainer to help her reach a higher level of health and fitness. During that time Jamie shared with me some fantastic recipes that she herself was creating in order to remain focused on her goals as well as interest her family and friends in eating healthy BUT great flavored foods.
Since both Jamie and I have been over weight you can trust these recipes do come from true foodies. I love my candy corn and full fat cheesecake and of course my love for white frosting in unprecedented. I KNOW how to be fat ;)
However, you can't eat those foods every day and remain healthy, can you? Nope. So there has to be an alternative and Jamie and I found it and are sharing it with the world with Squeaky Gourmet.

What is being said about the book:
"Just received my copy of Squeaky Gourmet and am thrilled! Clean, crisp, easy to follow. Great writeups on eating healthy, and not the same old boring recipes. They are quick, easy and use ingredients we tend to forget about; quinoa, sweet potatoes, using meats from chicken to wild game. Also gives ideas for side dishes and leftovers. It is a full-size book, so it's not going to get lost in a drawer. The nutritional values for each recipe are very nice, takes out the guesswork, and helps to show that eating tastefully, does not have to ruin a days work of so called dieting. Everyone on my Christmas list is getting one this year! "

In our first week on the shelves we hit in the top 100 Hot New Releases in 2 categories on Amazon.com. During this same time we have almost sold out; Squeaky Gourmet is flying off the shelves!

So, let us share some food and some laughs and some diet health with you in our blog. Check out our book and buy 10 or 15 for your friends! ;)



"Squeaky Gourmet is a colorful and well written cookbook intended to educate and encourage the reader towards a healthy diet. Food knowledge coupled with exciting recipes makes this book a must have for anyone on any fitness level. There is no need for boredom in the kitchen or dead taste buds in order to eat healthy. Squeaky Gourmet offers delicious recipes for every meal, snack or even office party. Author Maureen Jeanson holds certifications in fitness from ACSM, ISSA and the US Navy. Jamie Wilson offers her experience in the struggle with being healthy and NOT sacrificing flavor and comfort at the same time. Together they offer you over 140 pages of wellness education, tasty food ideas and the exact steps you can take to achieve your own fitness goals."