Showing posts sorted by relevance for query ms. Sort by date Show all posts
Showing posts sorted by relevance for query ms. Sort by date Show all posts

Tuesday, June 6, 2017

#Life with MS - A Twilight Saga...


Pic: *The Twilight Saga*. Clicked and Edited by - Yours Truly. :)

The Light, The Dark and the Twinkles in between.

'Multiple Sclerosis'- A Chronic Autoimmune Degenerative Nervous condition that i am suffering from.

Now, why am i calling it a Twilight Saga?


Because #LifewithMS is exactly it! Our #LifewithMS goes on like a Twilight that is born out of both the Dawn and the Dusk.


Our Twilight Saga:


What do you get to see after an Evening twilight?  


The Sun goes Down, the Stars come Out.


The Moon will Shine and Feels so Fine
*Inspired from The wanted 'Glad you came's Lyrics.

Us 'MS'ers life is sometimes like this Evening Twilight after which, even when it's Dark and Gloomy, we get to experience 'Twinkling Star' like moments and feel the 'peaceful Moonlight' like Embraces that Soothe us like Heaven.
.
But Sometimes, it is like one of those evening twilight episodes, which after set, makes our life Dark like a No-Moon Night. We feel totally Blank and Helpless during this phase because, we feel like doing a Lot but can do None! Absolutely None!
.
 And sometimes, it is like the morning twilight which after rising, drenches our life with the happy Golden shine. We Walk well, we Talk well, we Breathe well and we Eat well.
.
This may look like an Endless Twilight Saga for us 'MS'ers but right now, i myself am lucky enough to choose to see it as: No-moon days come only once in a while. Rest of them are like the other Two twilights filled with Stars, Moon and the Golden Sun.

I called myself Lucky because, My illness hasn't progressed to a Disabling state yet. This may be because of the Homeopathic treatment that i am undergoing or my Will power. I don't know yet. It's very confusing. Like...Really. :P


This post is dedicated to each and every #MSwarrior 
out there who are very bravely going through this Twilight Saga of myriad experiences. <3:*

Lots of Love,
Siri.

Are you an 'MS'er? or do you know anyone who is one? How bravely are you or the one you know are living this Twilight Saga? Let me know in the comments section below.


*
P.S: I wanted to write this on World MS day 2017 that was on May 31st 2017. But i just didn't because i did not want people to just read this on that one day and then forget about it forever. I wanted to let you all know that we go through this Twilight Saga every single day of our lives while not really knowing if we will ever be cured. So, please Share this Article to As many people as you can(especially in India) whether it is MS day or not. Thank you. :)
*
Follow Me on Facebook and Instagram to Support Me. And also, please Rate my Blog on Blogadda. Please find the small Blogadda Rating Box on the right Side bar under the Instagram widget.


* 
Colour version of the Twilight saga picture. The Dark rising to Light or the Light falling to Dark. How do you choose to see it? Let me know in the Comments section below.

  *I clicked this at my parents place in AP.

--------------------*--------------------
Love,
Siri.

Wednesday, September 21, 2016

The MS Chronicles: A year with MS.


How time flies...

In mystery it lies...

It has been a year since i got diagnosed with MS (Multiple sclerosis). And, it changed my life beyond what i could ever imagine.

It shattered all my dreams to infinite pieces that could never be put together ever again.

I felt that every moment was my last. Every single day, i prayed for a chance to reverse everything. 

I was like:
 *Can we pretend that airplanes in the night sky are like shooting stars...i could really use a wish right now..wish right now..wish right now...Yeah, I could use a dream or a genie or a wish..
To go back to a place much simpler than this
*

*BoB ft. Haley williams: Airplanes*

I wished i never had to go through all of this. I felt trapped.

I tried so hard not to give up.

But, lately did i see what lessons it had been teaching me.

This whole episode of MS taught me how to see and feel the Beauty of the World that i was Trapped in. 

I became a 'Spider girl' of sorts.. ;D

Meaning...I started to Live like a Spider who never feels Trapped in it's own web.
*I captured this picture of a spider hanging so peacefully in it's heavenly dew drop studded web last winter.*
Just like this spider, I'm hanging in there enjoying the droplets of strengthening family bonds and people's selflessness and compassion being added to my web. It is giving me a chance to re-discover humanity which i had lost all hopes in.

Yes, i did encounter a lot of negative humans too. But, after a while i just started to consider them as 'Evolutionary Mistakes' and learned to ignore them.

  I am building my own beautiful web-world with every fragment of this new life i am getting to experience.
 *This picture signifies my expanding web-world*

It taught me that there is much more to life than just a Successful career, Materialistic possessions and a Conventionally Beautiful Face/Body.

I've embraced Primitive hacks i.e., Love and Happiness for survival.

This ruthless progressive disease may throw new challenges in my way any second. And i am preparing to hang on...

For now, I am happy in my own world...waiting excitedly to experience new sparkling droplets of life.
 --------------------*--------------------
Love,
Siri.


Read these posts to know more about my health condition: Muliple sclerosis and me. The 'torture'..sorry..the 'symptom' fest. World MS day.
*
*All pictures were captured by Me except for the last one which was captured by my husband*  
*

Wednesday, May 25, 2016

Today is 'World Multiple Sclerosis Day'.


 Orange tint credit: Mehendi/Henna :D

Looks like Orange is the new Pink!!!

Today is World 'MS' Day.

And, 'May' is MS awareness month.

And, Orange Ribbon is the support symbol for Multiple Sclerosis which is a Neurodegenerative disease that has No Cure!

So, this month 'May', Go ORANGE in any way you can and show support to the Millions of Multiple Sclerosis sufferers allover the world including Me.

Who ya messin wid Ms. MS???
Song: I got a pocketful of sunshine by Natasha bedingfield. Modified a line to express my feelings. 

Read about my chronicles with MS Here and Here.

--------------------*--------------------
Love,
Siri.

All pics clicked and edited by Me.

Thursday, March 24, 2016

The MS chronicles: The 'Torture'...sorry...The 'Symptom' Fest!

This post has been in drfts for over a month.Culdnt post it becaus all the symptoms of MS describd below are intensifing unpredctably,.and i dont know when i'll be okay enugh to write again..so i decid to share ths for now.. till thn... bye...

It's been almost 7 months since being confirmly diagnosed with MS (which is a neurodegenerative disease that affects the central nervous system and destroys the myelin sheath on the nerves.. thereby affecting the brain-body communication). And it's been there for almost 3+ years before being diagnosed. All this time, Life's been like a torture fest with these symptoms...it's like riding a Ginormous roller coaster with unpredictable twists and turns and ups and downs... with added ghosts in the middle.

There are 50+ symptoms that MS patients can suffer from. Like they say - 'no two MS patients are alike'. Each one suffers with different set of symptoms with varying intensity than the other one. And that is totally true because me and my cousin who is also suffering from this disabling disease have a few symptoms that aren't same in both of us. Right now i am suffering from a moderate set of symptoms.

Many people are unaware of this disease and the infinite symptoms it presents. So, now that i am living with it, i just wanted to let people know about how this disease takes it's patients on an unpredictable torture ride. 

These are the symptoms i am currently suffering From:

Note: Just to keep you informed...Some may find the list quite overwhelming.so,please proceed only if you know it wouldn't affect you in any negative way.
  • Fatigue - Even after a good night's sleep, it feels like somebody sucked all my energy out just like the sun sucks out of that kid in the Glucon-D ad if you remember it. I just feel like crashing and never waking up.

  • Walking difficulty - Can't walk normal anymore. Balance issues started. Feels like i am walking on a surface with lessened gravity. And feels like there is loose connection in the joint my right knee. This causes so much imbalance and pain that i just couldn't walk. Got to buy a Walking Cane ASAP!
  • Vision problems - Blurry vision and sometimes there is this shooting pain inside and around the eye socket. Can't move my eye ball in any direction when that happens.
  • Depression and Emotional changes - Severe. It just gets out of control sometimes. With each episode, it feels like i am falling in to the pit deeper and deeper and deeper....
  • Involuntary jerky movements in various parts.. especially my left hand,right leg and neck.
  • Hearing problems - Lowered hearing capacity. 
  • Speech/Swallowing problems - slurry speech all of a sudden and swallowing problems aren't that big of an issue for now but sometimes even saliva becomes difficult to swallow.
  • Skin sensitivity - My skin turned painful to the touch and hypersensitive.
  • Pain - On scalp.. which sometimes feels like somebody is cutting in to my skull with a nut cracker kind of tool. In both legs.. but, right one is more painful. Both elbows.. but again right elbow suffers more (Sorry tennis elbow...for blaming you).  
  • Sharp ringing sound in ears all of a sudden sometimes.
  • Mild numbness in my right leg. can't feel heat or cold that quickly in that leg.
  • Mild tremors and muscle twitching.
  • Mild Dizziness,Giddiness and vertigo.
  • Bowel dysfunction. Sometimes it feels like my bowels went numb.They'll have no movement whatsoever! ya..gross..i know. This is when 'Zandu - Nityam' tablets became my saviors.
  • Weakened immune system. I'm living with common cold 20 out of 30 days every month. My nose has become super sore, super dry and super sensitive with all the constant wiping. That's when the "Forest essentials Replenishing Facial Emulsion-Tejasvi" and 'The Body Shop Argan solid oil' came to my rescue. If not for these products, i would've cut my nose off! ya.. it was that severe!
  • Frequent Nausea. I pop mints and pass-pass like there is no tomorrow!
  • short attention span, coordination problems and mild memory loss.
  • And last but not least....Temperature sensitivity. Absolutely can't handle humid and hot climate..wet-cold climates are a big no no too. Dry climates are a BIG YES! That is why we're shifting to Bangalore.

Let's see where this merciless disease takes me next.

--------------------*--------------------
Love,
Siri.


Thursday, November 26, 2015

Multiple Sclerosis and Me. The MS chronicles..



Hello everyone :)

It's been a long time since i posted anything here or anywhere for that matter. And if some of you may remember, this is not the first time i've done this.I've taken long loooooong breaks before and not without reason.The main reason being my health issues. Now, please say hello to another one that knocked my door...*drum roll please*

"Multiple Sclerosis"

As some of you may know (through facebook), i was diagnosed with 'Multiple Sclerosis' 2 months ago.

Multiple Sclerosis is a neurodegenerative and inflammatory immune condition. It is an autoimmune disease caused by the immune system attacking and damaging the nervous system. It affects the central nervous system including the Brain,Spinal cord and Optic nerves. This immune system malfunction destroys Myelin (the fatty substance that coats and protects nerve fibers in the brain and spinal cord) and due to this,communication problems arise between your brain and the rest of your body.

This came as a confusingly shocking blow to me and my family because everybody thought i had some issues with stress, depression, tennis elbow, Sciatica etc., but when it turned out to be this,everyone was like 'Now where did this come from!?' Sadly, nobody knows exactly where this comes from...no doctors..no scientists..no anybody. The research is still going on and on and on....

4 or 5 years ago i used to be one of the very few healthiest individuals in my whole family. Apart from the seasonal common cold and fever i never used to get sick that easily! 'Stress-Depression-Pain(tennis elbow)-Stress-Depression-Pain-Stress-Depression-Pain' cycle was the only thing i was fighting with. And suddenly out of the blue black purple orange red pink yellow blah blah came MS saying 'main bhi hoon na' (Srk style :P).

Even my cousin has MS and she is suffering from it from the past 6+ years.

It seems that MS started more than a year ago or may be even two or more but no doctor warned me or my family about it back then even when the signs showed up clearly on the M.R.I.

M.R.I taken 1 1/2 years ago.




M.R.I taken 2 months ago.


Multiple Sclerosis simply means 'Multiple Scars'.You can see that there were 3 lesions/scars(Demyelinated areas) in the first one but in the latest one there are 7 of them. That is how much it has progressed. I'll talk about all the symptoms that i am suffering from and the treatment i'm taking in another post.

Pic credit: My dear hubs.

Hair style credit: Multiple Sclerosis.

Happy smile credit: Cheeky,Dalma and Bam bam from Appu's farm, Bangalore.

P.S: I am really realllyyy sorry that right now my blog has no posts other than my health issues.I promise you...there are nearly 100+ posts of natural eco friendly products waiting to be written and posted and i will start posting them real soon. :)

Love,
Siri.
------------x------------

Wednesday, July 25, 2018

Soulfull Millet Smoothix Review. A New Launch from Soulfull.


Chronic MS and 5 PM Hunger pangs… are the two things that I am seriously struggling with. They both go hand in hand to churn up troubles for me you know. Here’s how: The MS Fatigue pumps in right when i think that i am out of my Afternoon Nap Mode and am ready to whip up a snack for myself. They never fail to succeed in leaving me like a ‘Bhooka Fakir’ for the rest of the evening. I know i know…Swiggy/Zomato/Uber eats exist but, how long can you survive on the same junk everyday!?  So, when someone throws you a 1 minute No-Junk snack product, you feel blessed. Don’t you? I Sure Did. Here’s my Review of the Bangalore based health food brand Soulfull’s new launch: Millet Smoothix.

2 single serve sachets in a Free shaker. This shaker set's price is 60/- INR. Also, it comes in a 5 sachet carton without a shaker too which costs 150/- INR.


The cap of this shaker is completely spill-proof. So, you need not worry when you shake things up. ;)


This is how the Millet Smoothix powder looks like.


This is a 350 ml shaker and i made around 250 ml smoothie with Hot milk and jaggery to taste. I felt that 200 ml to 300 ml would be the right range depending on your taste. For me, 225 ml was perfectly balanced.

Review:
Soulfull is a brand that is very dear to my Heart because, The SoulfullBanana Ragi flakes has been my most favourite breakfast flakes from the past 4+ years.Now, they’ve launched a range of evening snack products. This Millet Smoothix is one of them.

The Soulfull Millet Smoothix is an Instant smoothie powder which is made up of a chockfull of healthiest ingredients that have been bombarding the headlines these days: Millets. Millets are the oldest known superfood in India. From Granny to Farmer, millets are everyone’s best food choice. Along with millets, this smoothie mix contains 12 grains, cereals, pulses and jaggery. Comes in 'Almond' and 'Chocolate' flavours.

Enjoy it with Cold or Hot Milk. 

You waiting for the Taste judgement? Ha ha…here it is:
I
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
LOVE IT! LOVE IT!! LOOOOOVVVVEEEE IT!!!

It tastes Comforting and Smooth. The BEST part is: It doesn’t have Cardamom like every other health drink out there in the market. I don’t like it. I gag whenever I have any health drink that has cardamom in it.(I Love Cardamom Chai and Thandai though.)

My 5 PM Hunger pangs are Taken Care of Forever by the Soulfull Millet Smoothix. One Happy Human i feel like!

And, Being a Chronic MS patient, cooking breakfast is also out of my bounds. So, I just eat a little cereal like the Soulfull Banana flakes or when i am too lazy, i just gulp  down a glass of warm milk with Boost. That’s it. They say it is the secret of their energy but, in my case, it failed to give me the necessary energy to pop out of my fatigue mode. Instead, all that it did was: "Increase the number of cavities". X-( So, this Soulfull Millet Smoothix has been a God-sent product for me on my Lazy Days. Keeps me Full and Energetic till lunch. #HungerSatisfied #SmartFood

And also, Good Food is the Secret of Good Skin! So, i might as well call it a Beauty Smoothie! ;D

Do i Recommend?  
Definitely! My Love can not be Measured with any existing unit! The Soulfull Millet Smoothix has Made my life Infinite Times Easier and Healthier. I have Definitely Found a New FAVOURITE from soulfull! And, this Millet Smoothix is going to hold that place For a Verrrrrryyyyyyy Long Time! <3 This Happy Human wants to make many more Humans Happy by Suggesting This Soulfull Millet Smoothix to Banish their Hunger Pangs!

Conclusion:
Free of Additives, Fillers Preservatives and Sugar, The Soulfull Millet Smoothix is a Pure Health Treat with a super Affordable Price tag! *Thumbs Up!*

Buy Online From: Amazon.in

Have you tried the Soulfull Millet Smoothix? Share your experience with us. :) And would you like to see more flavours in the Millet Smoothix? Tell us which ones in the Comments section below. :) If you ask me, i would tell 'Thandai', 'Salted' and 'Butterscotch/Caramel'. He he... ;P

*********************
Infinite Love,
Siri.

Saturday, February 9, 2019

Want to Write for the Planet? Here's Your Platform. I'm Hiring! And, Everyone is Welcome. The Only Qualification Required is: Love for the Planet!

Featured post on IndiBlogger, the biggest community of Indian Bloggers


I Joyfully welcome you all(every single Human Being) to write for Our Planet on This Platform: Vanity Rehab.

Open for Indian Residents only. Anyone can write and, the Only Qualification Required is: Love for the Planet. No 'Gender' restrictions. And you will definitely write beyond all conventions.

First,  a small peek in to my life and mind:
Hello :) i'm Siri and i am the karta karma and kriya of this blog ;). A lot has been going on with me lately. Many of you know that i am a MS patient. With MS, you can never predict what can go wrong in the body. My recent unpredictable symptoms are these: My Right Hand went almost dead...painfully. and my left hand started getting Tremors continuously. (The two 'MS' links up there are different articles about my condition and you can go through them to know more about it. Read THIS article to understand how we brave it!)

This is my how my Right Hand is becoming these days if i try to write: Swollen vessels and Extremely painful.

Yes, it did Shatter me that i can't write as much anymore but, just because my hands are not co-operating, i don't want to Give Up on my Blog and what i Envisioned with it. While this is one of the reasons i wanted to look out for contributors. Another is, i realized that "Together" we can do something Much Better than what i can do 'Alone'.

I guess many of you must have at some point, wanted to write, contribute and play a 'Key' Role in the betterment of the conditions on our planet and bring about a change in People's and our Co-Living Beings's lives. Right?

So, let us all "TOGETHER" become a Huge 'Key' instead of playing a 'Key Role' "Individually" and Unlock a Better World.

So Today, I, Siri, Joyfully Welcome you and Provide you This Platform to Write for Our Planet. Of course, You Shall be Paid.

With our Brains Together, We Can Make The World Better.

With our Hands Together, We Can Empower and Manifest Our Visions.

So, if you are Interested, please Leave your E-Mail ID with Your Full Name in the Comments section below or if you are not comfortable with that, You can send in an Email saying that you are Interested and i will send you the "Guidelines Document". If you agree with all the Terms and Conditions, you can Start Right away!

Looking forward for all the "Hands" that will join Me. :)

Infinite Love,
Siri.

Image source: 1: My own picture. 2,3,4,5: Google images. Video source: youtube.com

Tuesday, December 27, 2016

My experience at the 'Sukrishi Organic Farm/Food Forest', Bangalore. Part 1 - The Food Forest.



Ever heard of a Food forest? Few weeks ago, I've been to one. And that too in Bangalore!

Yes, I visited the Amazing "Sukrishi Organic Farm" in Nelamangala, Bangalore. Mr. Jayaram, the M.D of the 'Green path Organic state' chain and Ms. Asha, the Marketing manager and also a very good friend of mine, invited me to visit the farm.

At first, i thought 'ok... it would be just another Organic farm among many that already exist. But, i was proved totally Wrong!!!

Once i reached there, what i realised was that it is not a regular commercial farm by any means! but mainly a Primitive, Self sustaining and Biodiversity preserving "Food forest"!!!

As opposed to modern Monoculture, a Food forest needs very little human care and provisions for growth. Because, it houses the 'Biodiverse' environment which provides almost everything the plants/trees need. Awesome right!?

The Sukrishi organic Farm/Food forest which is spread across 40 acres was where the foundational stones of the Green path were laid in 1998. Back then, it was a total Barren Land which no one found useful except Mr. Jayaram sir. Because of his strong determination and efforts, this waste piece of land is now an Alive and Majestic Lush Green Food forest.

Scroll through the pictures for a tour of the Food Forest/Farm and witness the 
invaluable experience i had.
..................................................................................

First of all, Meet Mr. Jayaram, a Lawyer in the past by profession, the Man behind all of this. He is the Happiest Man i've ever met! Always smiling and always ready to celebrate even the tiniest thing life has to offer. Love love loooooved him to bits! (And he kept calling me 'Kid' the whole time! :D) 

Inspired by his Mother Smt. Nagamma, whom he calls 'Mother of Nature', He started several Eco initiatives in Karnataka. His Aim is to inspire people to adopt an Eco-friendly lifestyle through easily replicable models of sustainability. And after meeting him, I can say for sure that he will succeed. :)

Say Hello to Ms.Asha, the lady because of whom i got to live one whole amazing day in my life! <3 :* She is 'Fun, Energy and Compassion' all wrapped in one piece that anybody will easily fall in love with! <3 and look at those dimples! <3 <3

Aaaand Let's Start the Trip!

We were a bunch of people from different walks of life and we all had a happy colourful welcome with the bougainvillea garlands which i loved so much that i decided to wear it that whole day! :P Because, vivid hot pink bougainvilleas are one of my most favourite flowers ever! <3 :)

And they showered us with loose bougainvilleas too! The Best Welcome I ever had! oh! And we even had an aarthi given which made us feel almost like goddesses! :D But, most importantly, it shows how much they love and respect their guests. 

After the lovely welcome session, we walked through these lush green(almost romantic) pathways to enter the Forest.
*Romantic because, the day turned cloudy with thick 'monsoon'y black clouds that made the whole forest look like a movie type romantic setting. :)

The first thing that cought my eyes were a bunch of these lovely white Hibiscus plants. They were of our native Indian variant which, i you are a regular reader, would already know how much i love. <3
If you are New here, please Read: "D.I.Y Ancient Indian hair pack recipe" and "Healthifying and Beautifying Rose-Hibiscus syrup recipe" to know my love for native flowers.

Now, this should definitely remind you of your childhood! right!? Ha... the yum yum yummmmmy sweet and sour Chinna usirikaya/Ari nellikai/phyllanthus acidus, a much lighter and sweeter country variant of  Gooseberry sprinkled with some salt and chilli powder delighted my tastebuds every single day when in season! *drool* *drool*

Sapota/Chikkoo/Sapodilla tree. Not really a fan of this particular fruit because most of the times, i got to have only the hybrid variants which taste lifeless. But, these native Indian fruits looked so beautiful on tree, that they did tempt me a lot because i remember from my childhood memories, how yum they taste.

Press! Reporters from Suddi T.V. were also there to shoot and feature the Farm/Food forest in their channel. Aaaaand i will appear on T.V. for the first time! Yaaayyyy!! A really funny incident happened while shooting. I'll tell you what it was in another post because, then, this already long post will seem endless. :D  

The T.V. show anchors and the camera man in work.

What do you think both of them are so eagerly shooting?

THE COCOA FRUIT! Yes! There were Organic Cocoa trees! They use these beans in the Brownies that they serve at their 'Forgotten food' restaurant. I am a regular at this place and trust me, thay taste real good.(Planning to review the restaurant soon!) :)

Asha broke a ripe Cocoa fruit and showed us. Don't you think the inner white segments resemble a Custard apple?

We did not just see the fruit, we ate it too! It tasted like a tangier version of our regular custard apple. Loved it! But, the meat was really thin and less creamy when compared to custard apple's. It was an unique unforgettable taste we got to experience and it definitely leaves you craving for more.

After that, we walked through some more forest pathways and reached..(see the next picture)

This bit of land where they cultivated Non-hybrid, Non-G.M.O and Organic Beans.

Asha plucked a few of them and told us to taste it. I was skeptical at first because i never had it raw. But, oh my.. it was so fresh, juicy and crunchy that i wanted to have atleast 10 more. <3 And because it was Organic, we ate it directly from plant without even washing. :)

And then, all of us walked a little more to reach...(see next picture)

The Rain water Harvest pond which is the main water source that sustains the Oraganic cultivations of this farm.

The worn out mini Open theater/stadium kind of structure in front of the rain water harvest pond. May be we can do some bird watching there...i guess.

And then this Lovely Japanese lady 'Rie Goto' of 'Masala tours'-Bangalore visited the farm. After travelling 180 countries, she decided to settle permanently in Bangalore, India and also adopted an Indian girl who is nearly 25+ now. She even worked with Mother Teresa! She definitely was an amazing woman. <3
*The Masala-tours.com website is in Japanese but has an option to translate it in to english. :)
*Here's her Facebook link.

She bought a packet full of Organic Non-G.M.O Adzuki beans for Jayaram sir.

And also some saplings of the same for the farm.

If you want to learn Organic farming or want to start your own Food Forest, head on to this farm because, they provide training in both! :)
For more information, visit Thegreenpath.in

 Hope you all had the same invaluable experience through these pictures like i did on site. And wait, this post is just part 1. There is still part 2 where i show you the Bamboo and Mud cabin for stay and the Canines i met and fell in love with.
--------------------*--------------------
Love,
Siri.