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How to Lose Weight Effortlessly and Keep It Off Forever I want to give you the simple steps that will allow you to lose weight faster and easier than ever before, and keep it off once and for all. Space does not permit me to go into the “whys” regarding each step. I can assure you that following these steps will absolutely work. The discovery of the reasons why Americans are so overweight, and an easy workable solution. Doing these steps will turn your body into a fat-burning furnace and bring your weight to its natural state. These steps also have tremendous health benefits as well. Diet & Supplements Drink a glass of water immediately upon rising Ideally, the water should be distilled. Absolutely no tap water. This starts the body’s metabolism and cleansing. Eat a big breakfast It is interesting to note that 80 percent of the people who are overweight eat a small breakfast or none at all. Eighty percent of thin people eat a large breakfast. Your breakfast should consist of as much as you want of the following items. Everything listed should be organic. Apples, pears, berries, kiwis, pineapples, grapefruit, plums, peaches, prunes, figs, rye bread, raw butter (raw means not pasteurized and not homogenized), raw milk, plain yogurt (this means no sugar or fruit), wild smoked salmon, beef in any form as long as it’s organic, chicken in any form as long as it’s organic, lamb in any form as long as it’s organic, tuna, sardines, eggs, tomatoes, peppers, salsa, celery, carrots, any vegetable, potatoes in limited amounts, coffee in limited amounts made with pure water not tap water with raw milk or cream and raw evaporated sugar cane juice or honey as a sweetener, real tea (not tea in tea bags). Drink 8 glasses of water each day People think drinking water will make them gain weight and be bloated. The exact opposite is true. If you are overweight you need to flush the toxins from your fat cells. Water is absolutely needed for you to lose weight. Eat organic grapefruits all day Remember the grapefruit diet? Well, it appears that there actually is an enzyme in grapefruits that burns fat. Eating grapefruits all day, as many and as often as you desire, will speed the fat burning process. Take digestive enzymes If you are overweight there is an excellent chance your body is not producing enough digestive enzymes, causing you to gain weight, feel bloated, have gas, indigestion, and constipation. Go to your health food store and inquire. Try several kinds to see which one works best for you. Eat organic apples all day The old saying is true – an apple a day keeps the doctor away. Apples are loaded with fiber and nutrients; they normalize your blood sugar and decrease your appetite. You should eat at least one apple every day. The more the better. Eat only organic meat, poultry & fish One of the reasons you are overweight is because of the growth hormone put in meat and poultry. If you want to lose weight, eat as much meat and poultry as you like as long as it is organic, grass fed, ideally kosher, and most importantly, has not been given growth hormone. The fish you eat should not be farm raised. Eat a huge salad at lunch & dinner I don’t care if your lunch is a cheeseburger, French fries, and a pint of ice cream, add to it a big, huge salad and eat that first. You’ll be amazed that you lose weight. The salad can contain anything you like as long as it is only vegetables and they are organic. The salad dressing should be organic olive oil and freshly squeezed lemon juice, or organic vinegar. If you really want to speed the weight loss process use organic apple cider vinegar. Add some organic sea salt, fresh ground pepper, or some garlic for taste. ...
Flank Steak with Cherry Tomato Poppers - makes 6 Ingredients 1 ½ Pounds Flank Steak 1/3 Cup Olive Oil ¼ Cup Soy Sauce 2 Tbsp Agave Nectar (or honey) ¼ Cup 9°80° Picante Panama Sauce 1 Clove Garlic, chopped Salt & Pepper Preparation 1. Mix all ingredients and marinate steak 2 hours to overnight, depending on time. 2. Salt & Pepper Steak prior to grilling 3. Grill flank steak for approx 4 minutes per side to med rare over high heat on your grill. 4. Let rest for 15 minutes on cutting board before slicing. 5. Serve with Cherry Tomato Poppers Cherry Tomato Poppers 1 package Cherry Tomatoes 1-2 Tbsp Olive Oil 1-2 Tbsp 9°80° Picante Panama Sauce Salt & Pepper Preparation 1. Place tomatoes on a rimmed baking sheet in one layer. 2. Drizzle with Olive oil and 9°80° Picante Panama Sauce and sprinkle with Salt & Pepper. 3. Broil until cherry tomatoes begin to pop or burst and start to charr a little. Approximately 10 -15 minutes. 4. Serve over sliced flank steak.
Mountain View Drifter Big Bear Cookbook General A few general rules when cooking with bear: When cooking to well-done, a meat thermometer reads l90°F. When well-done meat is pierced with a fork, the juices should run clear, not pink. Generally use dry cooking methods for tender, fat bear and moist cooking methods and/or marinades for older, stringy bears, although marinades may be used for any bear. If you feel the bear is a bit gamy and/or tough, soak for 24 hours in a solution of 1 Tablespoon salt and 1 Tablespoon vinegar to1 quart of water. When roasting you should always cook on rack about 2 inches above bottom of pan as bear is quite greasy. Always place about one inch of water in bottom of pan. A most important feature is the marinade, so here goes. Marinades Black Bear Marinade 1 cup dry red wine (cheapest) 1/2 cup olive oil 1 onion chopped 6 cloves garlic crushed 1 sliced carrot 1 tbsps. Dried tarragon, may want to half this as tarragon is strong salt and pepper adjust to your own taste Place meat in roaster, roast or steaks, in marinade and cover and refrigerate overnight turning often prior bedtime. Remove from marinade approx., 2 hrs. prior cooking to allow meat to come to room temp. Strain marinade and reserve liquid for gravy. Bear Marinade You can marinate one of two ways: (1) Put the meat in a container of milk with lots of garlic and let set overnight in the refrigerator. (2) Put the meat in a container of Italian salad dressing and leave in refrigerator overnight. Make sure the meat is submersed in the milk or dressing and keep covered with Saran wrap. It doesn't hurt to turn every once in a while when you think of it to mix the meat up and get the meat on top to the bottom and vice-versa. Mountain View Drifter P.O. Box 958 • Millinocket, ME 04462 Phone: (207) 723-5535 Guide@MountainViewDrifter.com
RECIPE BOOK RUBS MARINADES STEAK KC Rib Rub Carolina BBQ Rub Jazzin’ BBQ Dry Rub Beef Rib Rub Prime Rib Rub Blackening Rub Chicken Lovers Marinade Brewed Citrus Marinade Balsamic Marinade Real Tex-Mex Marinade Southern European Marinade Sweet Bing Cherry Marinade Teriyaki Marinade Caliente Chili Rubbed Steak Beer-Soaked Steak Kabobs Porterhouse Steak with Bleu Cheese Sauce Bleu Cheese Sauce Grilled Top Sirloin with Potatoes Grilled Rib Eye Steak Fiesta Steak Fajitas Grilled London Broil and Horseradish Grilled Filet Mignon Texas Style Smoked Brisket Bleu Cheese Burgers Garlic Burgers All American Burgers SAUCES Republic of Texas Real BBQ Sauce Carolina Vinegar Sauce Deep South BBQ Sauce Hickory and Honey BBQ Sauce Tiger Sauce Brisket Beer Mop Barbecue Sauce Americana Sweet Dreamin’ Birmingham Rib Sauce Sweet Apple Mop Sauce CHICKEN Southwest Rancho Chicken Spicy Spitfire Chicken Grilled Chicken Cordon Bleu Teriyaki Grilled Chicken Garlic Grilled Chicken Grilled Fajitas Pollo PORK VEGETABLES Herbed Butterfly Pork Chops Good Old’ Boy Grilled Pork Chops Grilled Pork Spareribs Roasted Pork Roasts Applesauce Rubbed Pork Rib Roast Beer Grilled Pork Chops Perfectly Grilled Ham Cajun Pork Roast Grilled Potatoes Grilled Potato Wedges Baked Potato on the Grill Spicy Grilled Corn Grilled Polenta Grilled Eggplant Eggplant Italiano LAMB Southwestern Leg of Lamb Lamb Chops with Mint Herb and Garlic Lamb Chops SEAFOOD Glazed Salmon Supreme Grilled Pineapple Tuna Grilled Trout Grilled Basil Shrimp Return to Main Menu KC Rib Rub 1/2 cup brown sugar 1 tablespoon black pepper 1 tablespoon salt 1 tablespoon chili powder 1/4 cup paprika 3/4 tablespoon garlic powder 3/4 tablespoon onion powder 1 teaspoon cayenne (optional for heat) Mix all ingredients together and store in container. To use: rub mixture on meats or ribs at least 15 minutes before cooking, and leave at room temperature. To prepare ahead, coat meat and refrigerate up to 24 hours. Broilmaster Cookbook • Recipes • Rubs Return to Main Menu Broilmaster Cookbook • Recipes • Rubs Carolina BBQ Rub 2 tablespoons sugar 2 tablespoons brown sugar 2 tablespoons ground cumin 2 tablespoons chili powder 2 tablespoons salt 2 tablespoons ground black pepper 1 tablespoon cayenne pepper 1/4 cup paprika Mix all ingredients together and store in container. To use: rub mixture on meats or ribs at least 15 minutes before cooking, and leave at room temperature. Coat meat (beef, chicken, lamb or pork) and refrigerate up to 24 hours.
BEVERAGES Available on select flights over 1.5 hours (600+ miles) and select Caribbean/Latin America markets. Ask a flight attendant for details. FEATURED BEVERAGES SNACK BOXES STIRRINGS CAIPIROSKA $ 7.00 Available on all flights to/from Latin America and the Caribbean CLASSIC MARGARITA FEATURING AVIÓN TEQUILA A south of the border favorite featuring Avión Tequila. SKY BREEZE Skyy Vodka, Fresca, Splash of Cranberry-Apple, Served Over Ice. SPIRITS EATS TAPAS Vegetarian Kosher Gluten Free Vegan All Natural GlutenNatural Vegetarian Kosher Gluten Free Vegan All Free Vegan Vegetarian Kosher All Natural $8.99 K VGFStacy’sV GF V Pita Chips, Dipin™ Classic Hummus, Dipin™ Pepper & K V GFN Brand® N Bruschetta, Crunchmaster® Multi-Grain Crackers with Sea Salt, Olympos® Pitted Greek Olive Mix with Herbs, Vacaville Fruit Company GF V N N Snackins’, Mediterranean Apricots, King’s® Roasted Almonds, Dancing Deer Baking Co.® Sweet Lemon Cookie Nibbles, Varda Chocolatier® Dark Chocolate $ BEERS $ Skyy Vodka Avión Tequila Bacardi Rum Bailey’s Irish Cream Cordial Bombay Sapphire Dry Gin Canadian Club Reserve Whisky Dewar’s Scotch Jack Daniel’s Tennessee Whiskey Jack Daniel’s Tennessee Honey Whiskey Woodford Reserve Small Batch Bourbon Corona Extra Heineken Miller Lite Blue Moon 7.00 6.00 (Available in North America only) WINES $ Wente Vineyards wines are available in the Economy cabin on North American flights. Ask your Flight Attendant for today’s selections. VEGETARIAN EATS TREATS $ 6.49 Old Wisconsin® Beef Salami Slices, Pepperidge Farm® Baked Naturals Wheat Crisps, Rondelé® Peppercorn Parmesan Cheese Spread, Pepperidge Farm® Cheddar Goldfish® Crackers, Welch’s® Fruit Snacks Mixed Fruit, Oreo® Cookies, Mentos® Mint MRS. MAY’S CRAN BLUEBERRY NUT MIX Vegetarian Kosher Gluten Free Free VeganNatural Vegetarian Kosher Gluten Free VeganAll All All Natural Vegetarian Kosher Gluten Vegan Natural $ 5.99 almonds and pistachios in perfect harmony with V Cashews,N cranberries and blueberries PRINGLES ORIGINAL Vegetarian Kosher Gluten Free Vegan All Natural 3.00 GLUTEN FREE Delta Air Lines only accepts credit and debit cards for all on-board purchases. Debit/credit cards or cash are accepted on Intra-Asia GF N K V V routes. Delta Connection® flights with single class service accept cash only. ATM and gift cards are not accepted. Debit cards are only GF K V accepted if theyV bear a major credit card logo. N GF GF Use your Delta SkyMiles® Credit Card from American Express and earn double miles for onboard food, beverage and entertainment purchases. Alcohol may be served to customers over the age of 21 only. By FAA rule, we may not serve alcohol to customers who appear intoxicated. Only alcohol provided by Delta may be consumed onboard. All SkyMiles program rules apply to mile offer. To review the rules, please visit delta.com/memberguide. ©2013 Delta Air Lines, Inc. EATS TAPAS SAVE 20% ON YOUR ELIGIBLE IN-FLIGHT PURCHASE WHEN YOU USE YOUR DELTA SKYMILES® CREDIT CARD FROM AMERICAN EXPRESS. SEE DETAILS INSIDE. N 54421_Classic.indd 1 GF V K $ KOSHER 7.00 V REV. 03/14 2/6/14 12:18 PM BREAKFAST LUNCH/DINNER 5:00am - 8:59am (BASED ON LOCAL DEPARTURE TIMES) 9:00am - 8:00pm (BASED ON LOCAL DEPARTURE TIMES) Available on select flights over 3 hours (1400+ miles) and select Caribbean/ Latin America markets. Ask a flight attendant for details. MAPLE GLAZED CHICKEN SANDWICH $ 6.50 Freshly sliced preservative-free Boar’s Head Brand® Maple Glazed Chicken Breast made with pure maple syrup and golden honey for a sweet taste. This is served with Boar’s Head Brand Vermont Cheddar Cheese on a soft artisan roll. Round out this hearty breakfast choice with Boar’s Head Brand Mayonnaise and Deli Mustard, served on the side. Available on select flights over 3 hours (1400+ miles) and select Caribbean/ Latin America markets. Ask a flight attendant for details. WESTBOUND FLIGHTS and select Caribbean/Latin America markets CORNED BEEF SANDWICH Vegetarian Kosher Gluten Free Vegan All Natural FRUIT & CHEESE PLATE V KICKSTART COMBO* $ 4.99 A smart way to start your day! Perfectly delicious and authentically strained blueberry CHOBANI® Greek yogurt is paired with a KIND Cranberry Almond mini and banana. TURKEY SLIDER COMBO $ EATS SIGNATURE OFFERING 9.99 Boar’s Head Brand® Hickory Smoked Black Forest Turkey Breast sliced on two egg knot rolls topped with romaine lettuce, roma tomatoes, and a spread of mojo mayonnaise. This package is paired with Cape Cod Kettle Chips and a Sanders Dark Sea Salt and Caramel chocolate. Not available on Lunch/Dinner or Caribbean/ Latin American flights operated on McDonnell Douglas 88/90 (MD88/90) and Boeing 717 aircraft EASTBOUND FLIGHTS and select Caribbean/Latin America markets ROASTED CHICKEN BREAST & CHEDDAR SANDWICH Vegetarian Kosher Gluten Free Vegan 8.50 Hand trimmed, tender Boar’s Head Brand® Corned Beef and Gold Label Imported Swiss® Cheese layered with romaine lettuce served on a pretzel roll. This savory sandwich is accompanied with Boar’s Head Brand Mayonnaise and Deli Mustard on the side. 7.50 A selection of Wisconsin GF V N cheeses: sharp cheddar, GF V N ® GranQueso, smoked gouda and muenster accompanied by olive oil and sea salt crackers, dried apricots, red grapes and heart-healthy almonds. $ WESTBOUND & EASTBOUND FLIGHTS and select Caribbean/Latin America markets $8.50 Boar’s Head Brand® EverRoast® Oven Roasted Chicken Breast and Vermont Cheddar Cheese sliced on an oat roll topped with roasted red peppers, arugula and a garlic herb aioli. Vegetarian Kosher Gluten Free Vegan FRUIT & CHEESE PLATE All Natural $7.50 A selection of Wisconsin V N cheeses: sharp cheddar, GF V N ® GranQueso, smoked gouda and muenster accompanied by olive oil and sea salt crackers, dried apricots, red grapes and heart-healthy almonds. DELTA SKYMILES® CREDIT CARDMEMBERS NOW RECEIVE A 20% SAVINGS ON ELIGIBLE IN-FLIGHT PURCHASES OF FOOD, BEVERAGES AND ENTERTAINMENT. *Product contents may vary. We apologize if your choice is not available. 54421_Classic.indd 2 Use your Delta SkyMiles Credit Card from American Express for your inflight purchase today, and you’ll receive a 20% savings credited to your next statement, and double miles on your purchase. Terms, conditions and restrictions apply. See delta.com/mycardcan for details.
BREAKFAST LUNCH/DINNER 5:00am - 9:45am 9:46am - 8:00pm BASED ON LOCAL DEPARTURE TIMES BASED ON LOCAL DEPARTURE TIMES BREAKFAST ON THE FLY $3.50 Who says you can’t eat healthy on the road (or in this case the air)? Our crunchy all natural Kind Fruit and Nut Delight Bar served with low fat flavored yogurt is a great way to begin your day. WESTBOUND FLIGHTS FRUIT & CHEESE PLATE $6.75 Looking for an alternative to the traditional breakfast fare? Then try our appetizing assortment of Brie, Colby Jack and White Cheddar cheeses accompanied by Granny Smith and Braeburn apple slices, mango chutney and crackers. BREAKFAST BLT WRAP $6.75 An appetizing assortment of Brie, Colby Jack and White Cheddar cheeses accompanied by Granny Smith and Braeburn apple slices, mango chutney and crackers. CHICKEN SALAD SANDWICH FRUIT & CHEESE PLATE EASTBOUND FLIGHTS FRUIT & CHEESE PLATE $6.75 An appetizing assortment of Brie, Colby Jack and White Cheddar cheeses accompanied by Granny Smith and Braeburn apple slices, mango chutney and crackers. BLACK FOREST TURKEY SLIDERS $8.50 This classic favorite starts with a flaky butter croissant and is filled with plenty of chicken salad with grapes, Boar’s Head cheddar cheese slices and topped with fresh lettuce and tomato. $8.50 We fill mini egg knot rolls with delicious slices of Boar’s Head Black Forest Turkey and add romaine lettuce, fresh tomato, red onion and top it off with a mojo mayonnaise. These three tasty treats are sure to be a new favorite! $6.50 Kick start your morning with our twist on a lunchtime favorite. Crispy Boar’s Head bacon, egg salad and cream cheese are added to a spinach wrap and topped with fresh tomato and lettuce. KIDS PB&J PLATE $4.50 Created specially for our young travelers and those young at heart! This summer special includes a half of a peanut butter and jelly sandwich on whole grain bread and is served with grapes, apple slices, carrot and celery sticks and a side of ranch dressing. KIDS PB&J PLATE Created specially for our young travelers and those young at heart! This summer special includes a half of a peanut butter and jelly sandwich on whole grain bread and is served with grapes, apple slices, carrot and celery sticks and a side of ranch dressing. $4.50 FRESH SELECTIONS - CARIBBEAN AND LATIN AMERICA FRUIT & CHEESE $6.75 BREAKFAST ON THE FLY $3.50 CHICKEN SALAD SANDWICH* -orBLACK FOREST TURKEY SLIDERS* $8.50 BREAKFAST & LUNCH/DINNER BREAKFAST LUNCH/DINNER *Ask your flight attendant for today’s sandwich selection $8.50 ALL-DAY GOODIES BEVERAGES SNACK BOXES FEATURED COCKTAILS TRAVEL TREATS* $5.50 Old Wisconsin Beef Salami Slices Pepperidge Farm Cheese Crisps Rondelé Original Cheese Spread Partners Roasted Garlic and Parmesan Crackers Traverse Bay Fruit Company Fruit Medley Toblerone Chocolate $7.00 BOURBON BREEZE Woodford Reserve® Bourbon Minute Maid Cranberry Apple Cocktail Splash of Minute Maid Orange Juice Served Over Ice Garnished with Lime SKY QUENCH Skyy Vodka Fresca Served Over Ice SPIRITS FLIGHT DELIGHTS* $6.00 Stacy’s® Simply Naked® Pita Chips Wild Garden Hummus Chocobillys Chocolate Chunk Cookies Dried Apricots Emerald Natural Almonds $7.00 Bacardi Rum Bailey’s Irish Cream Cordial Canadian Club Reserve Whisky Dewar’s Scotch Glenlivet Single Malt Scotch Whisky Jack Daniel’s Tennessee Whiskey Skyy Vodka Tanqueray Gin Woodford Reserve Small Batch Bourbon BEERS $5.00 Corona Extra Heineken Miller Lite Delta is a proud supporter of the American Cancer Society Relay For Life, a life-changing fundraising event that gives everyone in communities across the globe a chance to celebrate the lives of people who have battled cancer, remember loved ones lost, and fight back against the disease. To learn more and to join a community of more than 3.5 million participants, visit RelayForLife.org. And during the month of May, $1 of every Delta Flight Delights Snack Box purchase will go to the American Cancer Society to help save lives. WINES $7.00 Ask your Flight Attendant for today’s selections According to the U.S. Surgeon General, women who are pregnant or who may become pregnant are advised to not drink any alcohol. Toffee Caramel Delta Air Lines only accepts credit and debit cards for all on-board purchases. Debit/credit cards or cash are accepted on Intra-Asia routes. Delta Connection flights with single class service accept cash only. ATM and gift cards are not accepted. Debit cards are only accepted if they bear a major credit card logo. M&M’S $2.00 Use your Delta SkyMiles® Credit Card from American Express and earn double miles for onboard food, beverage and entertainment purchases. PRINGLES $3.00 BENTLEY’S POPCORN *Product contents may vary $2.00 Alcohol may be served to customers over the age of 21 only. By FAA rule, we may not serve alcohol to customers who appear intoxicated. Only alcohol provided by Delta may be consumed onboard. All SkyMiles program rules apply to mile offer. To review the rules, please visit delta.com/memberguide. ©2011 Delta Air Lines, Inc. Printed on recycled paper Printed using soy based inks 05/11 BLACK FOREST TURKEY SLIDERS
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These recipes were sent to me in response to my plea for help with an upcoming Fall Camporee. I needed some suggestions for variations on the ?classic? hamburger foil dinner. Enjoy! VARIATIONS ON THE HAMBURGER FOIL DINNER From: Jim Sleezer Just a touch of garlic salt makes a lot of difference. If you look at the labels in the stores, you will see that onion and garlic are part of almost everything! It doesn't take much to make it great. I like to use cabbage leaves to wrap it all in before I wrap in foil. A little catsup helps for some boys. I also add a few slices of onion. Around here, we never seem to have enough. The kids all go for seconds! From: Don E. Robinson, M.D. We add Cream of Mushroom soup to our "hobos." It adds taste as well as additional moisture. A couple of tablespoons will do just fine. Yum-yum. From: George N. Leiter II Just skip the butter and add some soup. Cream of mushroom or something like that. When cooked slow it is wonderful. From: Cheryl Singhal How about BBQ sauce, Worchester sauce, or even Italian dressing? Spices ... a measuring teaspoon of Italian seasoning or of curry powder or of chili powder wouldn't hurt it either. You might be able to combine BBQ and chili powder; or Italian dressing and Italian seasoning; I don't recommend mixing Worchestershire and curry powder though. From: Ben Alford We have spiced up our "hunters pack" aluminum foil dinners by adding Heinz 57 sauce. It is the boys's secret ingredient. It really makes a big difference. We've had boys finish one dinner and return to make seconds and thirds until all the ingredients are gone. I remember some were just cooking the left-over onions or potatoes as long as they had the Heinz 57 left to spice them up. From: Jeff L. Glaze Instead of hamburger, try Pork Loin, or Boneless Chicken Breast! Also vary the vegetable ingredients to include slices of tomato, and/or bell peppers. BBQ sauces may be included also. If you use chicken, try pineapple slices with mild BBQ sauce. Ground turkey can be used instead of ground beef, and is "more healthy". From: Alan Wolfson I have had good luck asking the kids what they would like in their foil dinners. You'd be amazed at the great ideas they come up with. If, however, your den is gastronomically challenged :-), there ...
What am I going to eat?!? This may have been your first thought when reading about the Cleanse Diet, but trust us, there are lots of options. We put together this sample meal plan as a way of sharing with you just some of the many delicious and Clean possibilities for your cleanse. It includes some of our own recipes as well several from our favorite food blogs*. Here are some tips to get you started: SUPPORT YOURSELF We’re all about making sure you get enough nutrients each day. Soups tend to have less calories and protein. If you have a soup as one of your liquid meals, please add in extra food and snacks as needed throughout the rest of your day to ensure proper nutritional support. If you are following the vegetarian plan we recommend adding a protein powder to your shakes. EAT WHAT YOU NEED Our serving sizes are suggestions to start with. Figuring out how much is best for you to eat each day takes time and experimentation. If you do more exercise, eat more. Eat slowly and mindfully until you are about 80% full: Satisfied, but not stuffed. PERSONALIZE IT! You can easily add a salad with lots of veggies, healthy fats and protein or a grain to any meal. We have also included tasty dressing options for salads. Turn the page to see how to use the sample meal plan ,...