Monthly Archives: October 2009

Embouchure and Muscle Weakness, Healing and Building Health with Nutrient-Dense Foods, Performing Artist's Health

Embouchure and muscle weakness and lack of stamina in performing artists are often related to nutrient deficiencies and poor digestion.

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When a performing artist suffers from unusual uncontrollable muscle weakness of any kind or an overall lack of stamina, poor digestion and nutrient deficiencies are often part of the problem. In determining if you have a digestion problem, ask yourself if you have any of the following symptoms:

  • persistent flatulence
  • gas or bloating after eating
  • acid reflux
  • irritable bowel
  • constipation
  • diarrhea
  • allergies

Any one of these symptoms may indicate that you are having trouble with digestion and also may have a candida overgrowth and bacterial imbalances in your intestinal tract. Digestive problems are extremely common today because our health dictates tell us that a high-fiber/low-fat diet is a healthy diet. However, high-fiber foods are often hard-to-digest, low in nutrients and can over time give rise to bacterial imbalances in the gut flora. We also absolutely need ample high quality saturated, traditional fats like butter and cream from grass-fed cows or coconut oil in our diet to absorb nutrients. So if we you trying to eat a healthy diet by listening to common dictates, you may ultimately develop digestive problems and nutrient deficiencies.

With both nutrient deficiencies and digestive problems, we can lack the energy needed to fuel our muscles for long periods of time–especially the small muscles used to play musical instruments.

Therefore, the first step to correcting stamina problems  is to carefully evaluate your symptoms and  understand their root cause. The most powerful road to recovery is to eat a diet rich in traditional, nutrient-dense foods that will heal and support good digestion. Although nutritional healing takes time, there are no short cuts to overcoming long-term malnourishment. This process is absolutely necessary to achieve permanent healing. Considering the years you have spent mastering your instrument, dedicating yourself to protecting your continued ability to perform is well worth the same effort.

For more information on a healing diet of nutrient-dense foods, see our book information at www.performancewithoutpain.com.

To your health,

Kathryne Pirtle

Acid Reflux Healing, Allergies, Digestion and Healing Diet, Breast Health and Cancer Prevention, Children's Health, Digestive Disorders and Healing Diet, Gluten Free Diets and Healing, Healing and Building Health with Nutrient-Dense Foods, Inflammation and Healing Diet, Mood Disorders and Diet, Performing Artist's Health, Singer's Health

“All disease comes from malnourishment”–Dr. Weston A. Price

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These profound words of Dr. Weston A. Price came as a result of  a 10 year meticulous study of healthy populations worldwide. Dr. Price, a prominent dentist in the 1930’s, was a pioneer on the quest to understand why the majority of  his patients in the United States had crooked and crowded teeth, cavities, facial deformities and degenerative illnesses of all kinds. He did not feel that this was normal and traveled during the summers of a ten year period to see if he could find populations of people with perfect health. He found 14 cultures who had completely different diets that had this perfect health–no cavities, perfect facial structure with plenty of room for the teeth and no degenerative diseases–including TB.

Although their diets were different, Price found certain common key components. First, the diets had 10 times the amount of vitamin A and D from natural sources–like cod liver oil, egg yolks, organ meats, fish eggs and traditional fats–like butter and cream from grass-fed animals–foods that we are largely told to avoid. Next, he found that their diets had ample traditional fats such as butter, cream, lard, coconut oil and meat with its fat. He found that without both adequate vitamin A and D and traditional fats, that a person could not absorb the nutrients from the foods they ate no matter how good the diet. Lastly, he found that their diets consisted of high quality proteins from animals eating their natural diets, and they ate no refined foods whatsoever.

Importantly, Price found that when people from these same cultures moved to areas where they were able to have access to modern foods–white flour, pasteurized milk, refined sugar and vegetable oils–that they developed cavities and degenerative illnesses and in the next generation, the children had crooked and crowded teeth, cavities and poor health as well.

Today, cavities are commonplace, our entire population is exhibiting  crooked and crowded teeth and the percentage of people–adults and children alike–affected by degenerative disease of all kinds, is growing at an exponential rate. Our modern food supply is a large part of the reason this is happening as our foods are highly nutrient-deficient.

If we follow Dr. Price’s work, we will see that the future of the health of our people lies in improving our broken food supply in favor of traditionally raised, nutrient-dense foods. When we correct malnourishment, healing and building optimal health are possible.

For more information on building health and healing with nutrient-dense foods see Performance without Pain and our new e-book on healing acid reflux.

Best in health,

Kathryne Pirtle

Healing and Building Health with Nutrient-Dense Foods, Personal Rights and Food Freedom, Sustainable Farming, Health, Soil and Environment

Purchasing traditionally raised foods from small family farms–good for you, our environment and the food supply.

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Supply and demand. When we support locally grown foods and those from small family farms who follow traditional farming techniques like pasture farming, we are improving the quality of foods that we have available to us. More and more people are turning to these foods to support optimal health.

Foods raised with traditional methods, such as dairy, eggs, meat and poultry from pastured animals have far more nutrients than foods from factory farms. Pasturing animals is also an ecologically sound system that  puts nutrients back into the soil without polluting the earth from either fertilizers or the trucks that transport corn and cattle to  factory farm systems.

Since your health is your wealth,  by purchasing foods with the highest nutrients from farms that value the health of their animals, the earth and you, we can insure our choice of foods in the future.

See www.westonaprice.org and realmilk.com for sources of pasture-raised foods.

For more information on building health and healing with nutrient-dense foods see Performance without Pain and our new e-book on healing acid reflux.

Best in health,

Kathryne Pirtle

Asthma and Acid Reflux, Children's Health, Gluten Free Diets and Healing, Healing and Building Health with Nutrient-Dense Foods, Inflammation and Healing Diet, Performing Artist's Health, Singer's Health, Sustainable Farming, Health, Soil and Environment, USDA Dietary Guidelines, Nutrient Deficiencies and Degenerative Illness

Foods from grass fed, pastured animals vs. organic foods–is there a difference? Which has more nutrients?

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Deciding what is a healthy diet can be full of conflicting advice. However, if we ask ourselves what foods can offer our bodies the most nutrients, we will begin to understand what foods will best support our health. Unfortunately, the common dietary dictate that we hear over and over—ie. “Eat a lowfat/high-fiber diet and you will be healthy,” does not have nutrient density as an underlying principal.

However, even finding a good source of nutrient-dense foods can be confusing. When it comes to foods with the highest level of nutrients, eating organic meats, poultry, dairy and eggs does not guarantee a nutrient-rich product as organic can mean many things–like feeding the animals an unnatural diet of organic corn and other grains–or even donuts (hard to believe)…etc. It also does not guarantee that the animal has not been raised in a confinement system either. Organic–which often is accompanied by the highest price tag, therefore does not necessarily mean nutrient-dense.

However, we can be assured of the highest level of nutrients in the foods we eat when the animal has been eating its natural diet and is pastured on organic pastureland. It’s almost comical to remind people that cows eat grass and chickens eat bugs and worms. The nutrient levels of the foods from animals eating their natural diets is quite remarkable. In fact the book Pasture Perfect, by Jo Robinson, (pub. Vashon Island Press) compares the level of nutrients from the foods of factory raised animals and pastured animals–and hands down–there is an enormous difference. It doesn’t take a brain surgeon to figure out that eating corn all day inside a barn would not be a very good idea for a cow….

Pastured foods are becoming more and more available from small family farm coops and in some health food stores. For a good source of pastured foods in your area check out www.realmilk.com. Who’s your farmer?

For more information on a healthy diet see our website at www.performancewithoupain.com.

To your health!

Kathryne Pirtle

Acid Reflux Healing, Allergies, Digestion and Healing Diet, Asthma and Acid Reflux, Digestive Disorders and Healing Diet, Ear Infections and Acid Reflux, Healing and Building Health with Nutrient-Dense Foods, Performing Artist's Health, Singer's Health, Vegetarian Diets

Acid Reflux–a Serious Digestive Ailment that Can Lead to Other Chronic Health Problems and Inflammation

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Acid Reflux—a National Epidemic and a Precursor to Chronic illness

Treatment of Acid Reflux/GERD with Traditional Foods

There are endless radio, television, internet and magazine ads dedicated to medication that treats acid-reflux and other related digestive complaints. In fact, 60 million Americans have acid-reflux and many people have acid reflux without knowing it. In addition to the typical symptom of acid-regurgitation, other less-known symptoms include hoarseness, belching, chronic throat clearing and sore throat, persistent cough, difficulty swallowing, nausea, asthma and wheezing and persistent hiccups in adults.  In infants and children, frequent ear infections, excessive crying, nausea with or without vomiting, excessive coughing, respiratory problems, refusing food, excessive belching and burping.

What is the cause of this massive increase in GERD—there has been a 56% increase in the last few years of medicine for acid-reflux and digestive disorders in infants and children from 0-4 years old! Should our entire population succumb to these medications that magically “heal” the symptoms of these discomforts, thereby inadvertently expanding the wealth of drug companies? Could it be that there is a great danger in the “purple pill solution”—that the “purple pill” is the wrong answer to your health challenge? In fact, what you need to know is that untreated or incorrectly treated acid reflux may lead to serious, life-threatening illness—that it may be a precursor of severe degenerative conditions.

The most effective approach to the treatment of acid reflux with traditional foods. Through a diet of nutrient-dense, easy-to-digest foods from pastured animals and wild-caught fish, adequate vitamin A and D, and cultured foods that correct poor intestinal flora, acid reflux and intestinal damage can be permanently healed.

For more information see www.performancewithoutpain.com.

Allergies, Digestion and Healing Diet, Breast Health and Cancer Prevention, Children's Health, Digestive Disorders and Healing Diet, Ear Infections and Acid Reflux, Gluten Free Diets and Healing, Healing and Building Health with Nutrient-Dense Foods, Inflammation and Healing Diet, Mood Disorders and Diet, Performing Artist's Health, Singer's Health, USDA Dietary Guidelines, Nutrient Deficiencies and Degenerative Illness, Vegetarian Diets

A “Healthy” High-Fiber/Lowfat Diet may actually lead to digestive disorders and chronic inflammation

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The “healthy” high-fiber/low fat diet diet that has been given the greatest press by doctors, ads and news reports may actually be quite harmful for your digestive system and leave you over time with chronic inflammation, allergies of all kinds and malnourishment.

High fiber foods are quite difficult to digest as they are high in cellulose. First, when we eat a high amount of fiber, it can expand in our stomach and cause digestion to last longer. This can lower the stomach acid in the stomach making it difficult for the food to be broken down. As soon as stomach acid lowers, bacteria, viruses and fungi can thrive in the stomach where they normally will be kept at bay. This can cause over time a candida overgrowth.

A  candida-or yeast-overgrowth-in the stomach will pass into the intestinal tract causing bacterial imbalances and dysbiosis. Some of the symptoms of dysbiosis are acid reflux, flatulence and bowel disorders of all kinds like constipation or diarrhea. With a candida overgrowth, our foods are not broken down properly, we cannot absorb nutrients well, our intestinal tract can become damaged and inflamed and we eventually can become malnourished. This cycle can cause systemic inflammation throughout the body as well as allergies.

Traditional fats are essential for nutrient absorption. Dr. Weston A. Price (www.westonaprice.org) found that the diets of healthy populations worldwide included ample fats, like butter, cream, lard and meat with its fat from pastured animals, coconut oil and eggs from pastured chickens. He determined that without adequate fat in the diet, a person could not absorb the nutrients from the food no matter how good the diet. When the Indians and explorers could only find lean meat, they starved to death. Adequate fat from traditional foods is absolutely necessary to good health and without it, good digestion will not be possible and eventually one will become malnourished and have chronic inflammation.

Following the media’s “healthy” diet may not provide you with a life-time of good health. Building health with traditional nutrient-dense foods can offer healing and protection from digestive disorders and chronic inflammation.

For more information see www.performancewithoutpain.com.

Cholesterol, Traditional Fats and Your Health, Healing and Building Health with Nutrient-Dense Foods, USDA Dietary Guidelines, Nutrient Deficiencies and Degenerative Illness, Vegetarian Diets

Cholesterol–why has it been demonized–what is the whole truth? Cholesterol from traditional foods is critical to good health.

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Slaying the Cholesterol Lowering Demon
By Kimberly Hartke
The Devil is in the Absence of Details

The work of Weston A. Price determined the critical importance of cholesterol in the diet as he found that the diets of healthy cultures worldwide were all very high in traditional fats of all kinds–from butter, lard, coconut oil, egg yolks and meat with the fat to even blubber. Cholesterol plays a key role  in body chemistry, hormone balance, longevity. But if that is the case, why are we not told? Unfortunately, because the health information released through the media to the public often has a marketing objective.  The objective is to sell more drugs.

Cholesterol lowering drugs (know as statins) have serious side effects.  They suppress the immune system, they cause cancer, they cause muscle wasting. The pharmaceutical companies promote statins to doctors doing organ transplants, because they know these drugs have immuno-suppressant affects. One should think long and hard about going on them. There are even lifestyle changes that can dramatically improve ones blood lipid profile. But, it is also important to know all the facts. Cholesterol is a valuable and healing substance, it is a vital part of your immune system. If the public knew the whole truth, they would only lower their cholesterol as a last resort.

There is one organization setting out to slay the big fat demon who wants to lower everybody’s cholesterol.

Learn the Health Benefits of Cholesterol

The nutrition education non-profit, Weston A. Price Foundation is an important source of science based facts about the nutritional qualities and health benefits of cholesterol. Our cells are comprised of 50% cholesterol. Cholesterol is very important in the proper functioning of our hormones. Our nervous system needs cholesterol. Our digestion and source of vitamin D depends on cholesterol. Turns out, cholesterol is our friend, and we have been misled into believing otherwise.

When government officials will stress cholesterol reduction as a top priority, claiming that “high levels of cholesterol significantly increase the risk of heart disease.” However, the Weston A. Price Foundation, a nonprofit nutrition education organization, urges citizens to learn about the vital roles of cholesterol in the body chemistry and by embracing nutrient-dense, cholesterol-rich foods.

“Cholesterol is deemed a deadly poison. Most people are afraid of eating foods containing cholesterol and of receiving a diagnosis of ‘high’ cholesterol,” says Sally Fallon Morell, president of the Weston A. Price Foundation. “Yet, having adequate cholesterol levels in the body is key to good health. The notion that cholesterol is a villain in the diet is a myth, based on flimsy evidence and opposed by many honest scientists, including prominent lipids researcher, Dr. Mary Enig. But, this theory was promoted by the food processing industry to demonize animal fats, which are competitors to vegetable oils and by the pharmaceutical industry to create a market for the sales of cholesterol-lowering drugs.”

For more information on building health and healing with nutrient-dense foods, see www.performancewithoutpain.com.

Best in health,

Kathryne Pirtle

Gluten Free Diets and Healing, Healing and Building Health with Nutrient-Dense Foods, Inflammation and Healing Diet, Performing Artist's Health, Vegetarian Diets

Chronic Tendonitis is Often a Warning Sign of Poor Digestion and Malnourishment

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New Options for Relieving Chronic Pain and Muscle Weakness

”All diseases begin in the gut.” Hippocrates (460-370 BC)

Imagine: You are a successful professional musician, having spent your entire life mastering your instrument. You however, are fighting a difficult struggle—you have chronic tendonitis, embouchure weakness, or other debilitating problems that make performance a constant struggle. You have researched thoroughly and tried every physical therapy treatment—chiropractic, massage, yoga, Alexander Technique, muscle balancing, Rolfing, etc., etc., etc. You are even eating a very healthy diet—but you continue to have recurring problems that are manageable only with a strict regimen of physical therapy treatments. Is this you? When chronic pain is ongoing, a digestive disorder may be to blame.

This was my story. Although I had been playing professionally and teaching for more than 25 years, I had spent much of that time in pain. Beginning in my late teens and 20s, I experienced musculoskeletal inflammation and early symptoms of digestive troubles such as flatulence—a sign of poor digestion. I relieved my pain through physical therapy-type approaches common to the field of music—you name it; I did it! In my late twenties and throughout my thirties, I was constantly “chasing” pain from practicing and performing. When I would solve the discomfort in one area, another area would become irritated. At 40, I developed acid reflux and in the fall of 2001, at 45, I became chronically ill with an inflammatory condition in my spine that left me with debilitating pain in my shoulders, fingers, arms, and hands. As my illness worsened, my embouchure shook uncontrollably and I suffered from chronic diarrhea and malabsorption. I thought would not survive.

Ultimately, I was diagnosed with a long-term digestive problem, intestinal damage, and malabsorption—all the result of Celiac disease (an intolerance for gluten grains), and surprisingly, following the common low-fat, high-fiber nutritional dictates. I found the answers to healing through a dramatic change in my diet, adopting the principles of Dr. Weston Price, whose research on healthy cultures worldwide during the 1930s led to the book Nutrition and Physical Degeneration and the Weston A. Price Foundation (www.westonaprice.org), a foundation that helps people understand accurate dietary principles of human health and is helping to improve the food supply in our country.

I knew the problems I suffered were common not only to musicians, but to people in all walks of life as our country’s food supply has drastically changed since the 1950s. I decided to help others have access to this life-saving information by writing a book with Dr. John Turner, the chiropractor who helped me recover who is a former national qualifying gymnast, and Sally Fallon, the founder of the Weston A. Price Foundation. Our book is called Performance Without Pain: Healing Pain, Inflammation, and Chronic Ailments in Musicians, Athletes, Dancers—and Everyone Else (New Trends, 2006).

In my book, we discuss what foods cause digestion problems and chronic ailments. We also discuss the vital necessity of eating traditionally raised foods, adequate amounts of vitamin A and D and traditional fats—fats that people ate for 1000s of years. Without these foods, digestion and nutrient absorption can eventually be severely compromised.

We also cover the importance of traditionally cultured foods that promote healthy intestinal flora, without which our foods are not broken down properly and unhealthy bacteria can thrive in the intestinal tract causing bacterial fermentation and intestinal damage. When the intestinal tract becomes damaged, undigested proteins can “leak” through the intestinal wall, causing an immune system response and inflammatory chemicals to continually circulate throughout the body. For musicians, dancers, or athletes, this can lead to a predisposition to injury and inflammation.

From his research, Dr. Price established a set of dietary requirements necessary for optimal human health that involve nutrient-dense, easy-to-digest foods with adequate traditional fats from pastured animals and wild-caught fish. These include:

•    High-vitamin A and D foods—for instance cod-liver oil, egg yolks, liver
•    High quality traditional fats—butter, coconut oil, lard
•    Bone-broth soups made from chicken, beef, or fish.
•    Traditionally cultured foods such as kefir, yogurt and homemade sauerkraut and pickled beets.
•    High quality proteins—meats, raw dairy, poultry, eggs, and fish—from animals eating their natural diets.

Through this approach, I reversed my acid reflux and intestinal damage, and provided my body with the nutritional elements necessary for building health. I am now recovered and vibrantly healthy! For the first time in 25 years I have had no pain or inflammation in my body for over four years. My embouchure is completely strong and I have excellent stamina.

Although finding high-quality foods and changing your diet may at first be complicated, your health is your most important asset. The dietary principles that Dr. Price found that supported optimal human health were the permanent answer to healing my digestive tract, and therefore, my long-term pain. The exciting news is there is a growing movement of people across the country that is turning to these same foods to improve chronic illness of all kinds.

For more information about our book and seminars see www.perfoprmancewithoutpain.com or our new ebook on acid reflux diet.

Healing and Building Health with Nutrient-Dense Foods, Personal Rights and Food Freedom, Sustainable Farming, Health, Soil and Environment, USDA Dietary Guidelines, Nutrient Deficiencies and Degenerative Illness

We all need to protect our right to keep healthy foods available to us.

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This important book gives insight into today’s challenge to keep the right to a supply of the nutrient-dense foods we need to nourish our bodies. Our book, Performance without Pain, www.performancewithoutpain.com is another story of the critical issue of how nutrient-dense foods are necessary for well-being, and how modern foods and dictates severely jeopardize health.

“The Raw Milk Revolution” from Chelsea Green Publishing

For a preview including the Foreword by Joel Salatin, Introduction, and part of Chapter One see http://www.chelseagreen.com/bookstore/item/the_raw_milk_revolution:paperback/prepublication_preview

The Raw Milk Revolution: Behind America’s Emerging Battle Over Food Rights

David E. Gumpert, Foreword by Joel Salatin

ISBN 9781603582193 ▪ $19.95 paperback ▪ 288 pages

“David Gumpert has chronicled the Raw Milk War with insight and humor. He provides an important record of systematic government bias against Nature’s perfect food. Must reading for raw milk fans and government officials alike.”

—Sally Fallon Morell, President, The Weston A. Price Foundation

“David Gumpert has become the official chronicler of the ‘raw milk movement’ in the United States . The Raw Milk Revolution is a highly readable expose that successfully captures how the controversy over raw milk is at the center of a larger battle between the industrial food system and the local food movement. Gumpert explains how raw milk, more than any other food, threatens proponents of the ‘germ theory,’ centralized food production, and the ‘nanny state.’ The Raw Milk Revolution is an extremely important book because it sounds a clear warning that upholding the right to produce and consume raw milk is critical in preserving our food freedoms in general.”

—Peter Kennedy, President, Farm-to-Consumer Legal Defense Fund

“The raw milk underground is one of the most contentious battlefields in the revolution to reclaim our food from industrialization, over-processing, and corporate control. In this book, David Gumpert investigates in great detail the health claims of both raw milk advocates and public health officials, as well the legal tactics being employed by government agencies to stop the growing movement to obtain and supply raw milk. His comprehensive analysis effectively deconstructs and illuminates the many complex issues of health, safety, and freedom that are raised by this debate.”

—Sandor Ellix Katz, author of Wild Fermentation: The Flavor, Nutrition, and Craft of Live-Culture Foods and The Revolution Will Not Be Microwaved: Inside America’s Underground Food Movements

Autism and Vaccination Choice, Children's Health, Healing and Building Health with Nutrient-Dense Foods

Protection from Swine Flu by Building Natural Immunity with Nutrient-Dense, Traditional Foods

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With all the dire warnings, where is the message about building natural immunity?

You are all aware of the dire warnings about swine flu, the outbreak that started in the Mexican village of La Gloria and which local residents blame on infection and/or toxins coming from local confinement hog operations.

The internet is abuzz with warnings bordering on hysteria (conventional media) to a variety of conspiracy theories, and even to allegations that the pandemic is a government fabrication designed to sell stockpiles of anti-viral medications.

Conventional medical advice ranges from wearing face masks to taking the anti-viral drug called tamiflu (which can have many serious side effects, see http://www.askapatient.com/viewrating.asp?drug=21087&name=TAMIFLU.)

It is interesting to note that not once in all the media broadcasts have we heard any mention of building natural immunity.

NATURAL IMMUNITY
Fortunately, we do not have to sit back and listen to the news about swine flu feeling helpless and anxious.  We can be proactive by simply nourishing ourselves and our families.

Vitamins A and D in cod liver oil offer strong protection against infection of all types, as well as against environmental toxins.

Vitamin C is important-either from vitamin C-rich foods like sauerkraut, or from one of the natural vitamin C supplements recommended in our Shopping Guide.

Healthy gut flora provide 85 percent of our protection against disease.  Be sure to consume healthy lacto-fermented foods and beverages every day and avoid the foods that disrupt gut flora, especially refined carbohydrates.

Bone broth plays a double role of supporting the immune system and helping the body detoxify.

My book, Performance without Pain, offers a clear plan on how to build health and immunity with nutrient-dense foods. See www.performancewithoutpain.com.

COCONUT OIL

We are grateful to Beth Beisel, registered dietitian and WAPF member for reminding us about the protective factors in coconut oil. Swine flu is a lipid coated virus (http://www.pnas.org/content/98/5/2115.full.pdf+html), and thus is inactivated by sufficient amounts of monolaurin. (Our bodies convert lauric acid, found in coconut oil, to monolaurin.)

According to our own Dr. Mary Enig, two to three tablespoons of coconut oil per day appears to be an adequate dosage to fight infection, even from virulent antibiotic-resistant organisms such as MSRA.

There are lots of ways to get coconut oil into the diet: stir coconut oil in some tea; make macaroons; replace some of the butter in baking with coconut oil; and use it in cooking/sautéing. Mary’s oil blend (see below) is a good way to incorporate coconut oil in cooking and salad dressings.

MARY’S OIL BLEND
1/3 melted coconut oil
1/3 sesame oil – expeller pressed
1/3 100% olive oil

Combine oils, store in a tight container, in an area free from sunlight, and use in cooking or on salads.

COCONUT SMOOTHIE
Beth has shared this great smoothie recipe with us.

1 banana
1 cup frozen mango
1 cup frozen pineapple
1 cup orange juice
1/2 cup pomegranate/blueberry juice
1/2 cup natural yogurt or kefir, preferably homemade from raw milk
1/2 can coconut milk

Whirl in blender and drink to your health!