Using Spring Fruit - Rhubarb.

Rhubarb is currently in season in the UK. This is an unusual looking fruit - you eat the stalks - which grows well in the garden. It is very versatile; try making crumble, fool, pie or jam. Here are a couple of recipes to get you started.

Rhubarb and orange crumble. (serves 4)

450g rhubarb, cut into 2.5cm lengths
2 large oranges
75g sugar
For crumble
175g plain flour
75g butter or margarine
100g caster sugar

Method
Heat oven to 180C/gas 4.

Place the rhubarb, orange juice and rind and 75g sugar into a pie dish, mix, pre-cook in the oven if using garden rhubarb, for 10 mins. The shop bought is tenderer and would not need pre-cooking.

Rub the butter or margarine into the flour, add the sugar and a little cinnamon if liked. Sprinkle the crumbs over the fruit.

Bake in the centre of the oven for 35-40 minutes, the topping should be golden brown.

Serve with custard or cream. Enjoy!

Rhubarb Jam. You have to get organised early for this one.

450g rhubarb
450g sugar
100g seedless raisins
1 tsp grated lemon rind
1 tsp grated orange rind
1 tablespoon orange juice
2 tablespoons lemon juice

Method

Cut the rhubarb into 1cm pieces, sprinkle with the sugar and leave for 6 hours.

Put into a preserving pan ( a large saucepan will do) add the raisins, fruit rinds and orange juice.

Stir over a low heat until the sugar is dissolved, then add the lemon juice and boil steadily until setting point is reached. If you are using a sugar thermometer the temperature should be 105C/222F.

Allow to cool slightly, stir well, spoon into sterilised jars. Cool and label before storing.

Golf or Simnel Cake on Easter Sunday?

HAVE YOUR CAKE AND EAT IT.

First I must explain what simnel cake is - it's a rich fruit cake (like Christmas Cake) with a layer of marzipan in the middle, marzipan on top and 11 balls of marzipan depicting the 11 faithful disciples. Judas was horrible and betrayed Jesus so he is not thought fit to decorate a simnel cake! It is only made at Easter but not many people bother with it these days; maderia cake with lots of fattening icing seems more popular.

I'm a nutritional therapist as well as a good cook so I can tell you that this cake is medium G.I. and therefore a good snack to sustain you whilst playing a round of golf. So the answer to the title is both. Are you familiar with the G.I. rankings of carbohydrate foods? If no please see my blog on 'Good Nutrition Gives Energy Enabling You To Exercise'.



Basically low and medium G.I. foods do not release too much sugar into the bloodstream in one hit so you get a slow release of energy from the glucose (sugar turns into this energy form in the body). High G.I. foods e.g. chocolate cake act like rocket fuel giving a short-term buzz. So what makes fruit cake good - the presence of the fruit (sultanas G.I. 55) and wholemeal flour and the fact that this type of cake contains carbohydrate, fat and protein. Foods with a balance of nutrients tend to have a low G.I. number. A good way of losing weight is to follow the G.I. diet, see the author for more details.


So did I enjoy the golf and cake - very much so. Got up early and had time to bake the cake and go to golf. By the way, again for the larger readers among you, 18 holes burns up 1001 calories, 9 holes - 429 assuming you walk, so if you need to lose weight a round of golf would be ideal. At the end of the day it is pleasing that I got 2 pars, baked a lovely cake and calories in equaled calories out including eating some Easter egg.

Good nutrition gives Energy to enable you to exercise

TAKE A WALK TODAY. Walking requires no skills, not even map reading if you join in with the ramblers or 'walks for health', organised by your local authority. Walking requires no special equipment beyond a pair of boots but gives many benefits:

Reduces stress, increases fitness, aids and maintains weight loss, increases energy levels, improves sleep and gives you a chance to meet new friends. If you think you have no energy for exercise re-think your diet. Two very important points to remember daily - have 5 portions of fruit and vegetables and 1.5 litres of water.

A diet high in complex carbohydrates and one that gives low glycaemic (G.I.) index carbohydrates is one that gives energy. In a nutshell forget the mars bar but have a cereal bar - the cereals/nuts/fruits and seeds give long lasting energy. Fast releasing carbohydrates (high G.I.) like cakes are like rocket fuel giving a short- lived buzz. Slow releasing (low G.I.) like fruit and vegetables give consistent energy. This is because of the types of sugar they contain – cake contains sucrose and fruit fructose. Contact me for a list of G.I. rankings.

Examples of the rankings:

√ - pulses, apples, plums, noodles, rye bread, oats, milk, yogurt (low G.I.)
! – banana, ryvita, new potatoes, muesli and other cereal bars (medium G.I.)
X – white rice, white bread, pineapple, baguette, cornflakes (high G.I.)

A healthy menu containing low G.I. carbohydrates may look like this:

On waking – a glass of water.

Breakfast – oats (porridge or muesli) - use stewed fruit to sweeten porridge not sugar. A glass of water and cup of decaffeinated tea/coffee.

Lunch – granary bread sandwich (your choice of protein), a handful of nuts and a piece of fruit. A glass of water and a fruit juice.

Snack – a smoothie.

Dinner – trout, peas, carrots and black-eye beans. A glass of water and glass of red wine/fruit juice.

Snack – oatmeal biscuit and yogurt, decaffeinated tea or coffee and a glass of water.

Many people are dehydrated making them feel lethargic so please keep drinking water - a vital nutrient. Buy organic foods where possible to reduce chemicals in the bloodstream. Think about food addictions and allergies these will deplete your energy levels.

Go out for a walk today and enjoy; remember a healthy snack and drink, particularly in the summer when you need plenty of ................................

water.

Is Fish Good For You and the Environment?

There has been much in the news recently about eating more oily fish as the omega 3 and E.P.A.'s are good for the brain, skin, heart and digestive system. Examples of oily fish are - herring, mackerel, salmon, fresh trout and sardines. Also white fish is increasingly popular, not just cod and chips, see recipe below, as some of us become more concerned about meat from factory farms. White fish contains few calories, protein, vitamins A and D and potassium amongst other minerals. Atlantic cod should not be purchased as this has been over fished but Pacific cod has healthy stocks.

Along with the health benefits of eating fish there is also the threat to marine life to be considered. Fish should be line caught; in the West country line fish is tagged so that shoppers know it was caught without danger to other marine life. It can also be traced by a code number in a similar way to the tracing of organic meat. Fish caught by industrial nets also catch dolphins and porpoises which end up dead on the beach. Overfishing is a big problem, if you go to the Marine Conservation Society's website you can find 41 species that are fished within sustainable levels e.g. bass, whiting and sardines. Fish should be included in your diet as long as you check it is line caught/captured by drift or ring nets and from sustainable stocks.

What to do with your piece of cod?
You could bake it, coat it and fry it, grill it, poach it or steam it. Try the recipe below for a healthy dinner.

COD WITH MUSTARD

4 cod steaks (you could use any white fish)
50g butter or margarine
1 small onion, finely chopped
1 tbsp french mustard
a pinch of dry mustard powder
50g soft breadcrumbs
salt and pepper

Method

Heat most of the margarine, cook the onion until soft, blend in the mustard, seasonings and breadcrumbs. Put the cod in an ovenproof dish, smear over the rest of the margarine, then top with the mustard mixture. Bake in a moderately hot oven (about 180C) for 30 minutes. Top with tomato slices for the last few minutes of cooking.

This would be good served with mashed sweet potatoes and a green salad.

Cholesterol and blood pressure bother.

Have you noticed how every doctors appointment takes twice as long these days due to the fact that they want to check cholesterol etc? Doctors do this to gain a bonus - cynical I know, of course, it's their health promotion role. Strokes and heart attacks can be prevented by keeping your blood pressure and cholesterol down. Well, you can do these health checks yourself at home, at the local gym or with a nutritional therapist, if you don't want to go to the surgery.

Cholesterol is the big one just now so here are the foods you need to incorporate into your diet if yours' is over 5.2mmol/l. INCREASE oats, beans, oily fish, polyunsaturared fat (flaxseed oil* is excellent) and fruits and vegetables and DECREASE saturated fat, offal, shellfish, trans and hydrogenated fats. Also, increase fibre to 20 grams per day. You need a combination of foods high in soluble fibre - turnips, apples and sweet potatoes and insoluble fibre - oats, bran and other cereal crops. Combine these foods with 1.5 litres of water daily and an exercise plan and see your cholesterol levels drop without the need for statins.

Oily fish are: mackeral, trout, salmon, herrings and sardines. Great for lunch and dinner. Dried beans need soaking overnight and boiling for a long period so probably tinned is best. Treat sweet potato the same as white potatoes. For a healthy dessert combine 2 fruits with a little water and sugar - top with a healthy crumble i.e. add oats or weetabix crumbs to the fat, flour and sugar. For a healthy fat you can use in cakes and desserts use Pure soya bean spread.

* Flaxseed oil cannot be used in cooking. You can get ground flaxseeds from the health food store.

High blood pressure is a reading over 120/85mm/Hg, it can be lowered by losing weight if you are big, reducing salt in your diet, reducing stress and increasing exercise. Unfortunatley a lot uf us have 'white coat syndrome' and this increases high blood pressure - if this is you test yourself at home. Beware of ready meals which contain hidden salt as do cured meats and tinned foods. For more tips on healthy eating visit my website.

Good luck: Be healthy.

Healthy Recipes

With all the colds and flu about we all need to build up our immune systems while having enjoyable food and drinks. With lots of great fruit and vegetables in the supermarket there is no need to buy supplements just create tasty soups and smoothies to get all the vitamins and minerals you need. Change the fruits and veggies with the seasons e.g. the smoothie recipe works just as well with blackberries, raspberries and cranberries - a great new taste with each one. Go to www.stswithins.plus.com/nutrition for more on vitamins.

MAKING SOUPS AND SMOOTHIES.

Try this carrot soup recipe for lunch or a meal starter; substitute the carrots for another vegetable to make various quick and easy soups.

Ingredients (For 4)

500g carrots (peeled and chopped)
1 onion (peeled and sliced)
1 bay leaf
1 litre vegetable stock
salt and pepper
1 tblsp fresh parsley } You can use other herbs that are in season.
1 tblsp fresh coriander
A little polyunsaturated oil

Method

Sweat the carrots and onion in the oil for about 10 mins. Add the bay leaf, stock and seasoning. Boil for a few mins. then simmer for 25 mins. Add the coriander and simmer for a further 5 mins. Liquidize, reheat if necessary and top with the parsley.



Strawberry and Banana Smoothie

Ingredients (For 1)

1 handful strawberries (sliced) – other berries work equally well.
½ banana (chopped)
1 tblsp plain low fat yogurt
2 tblsp water

Method

Crush the fruits with the water in your blender until pureed. Add the yogurt and drink – you may need to add more water to correct the consistency.

Immune boosting juice – papaya and orange.

Ingredients (For 2)

125g papaya – peel and chop
125g cucumber – peel and chop
2 oranges - peel and chop
ice cubes and a little water.

Method

Juice or blend the ingredients together, serve over ice cubes, decorate with papaya and cucumber. Could be a fun alcohol free cocktail.

EGGS Make A Good Supper

Eggs are nature’s original functional food and they are well and truly back in fashion, with just 80 calories per medium egg, they are worth their weight in gold for dieters, despite only costing a few pence each. Eggs contain protein, zinc, iron and vitamin D; the amount of cholesterol is low and unlikely to contribute to your heart disease risk.

British Lion° eggs have developed the low calorie Pizza Omelette, which takes just, minutes to prepare and costs just a few pence – a delicious low fat alternative to a traditional pizza. Compared with a regular margherita pizza, the Pizza Omelette contains only around a third of the calories and it tastes great.
So for a quick and easy meal containing only 225 calories, get cracking!

You will need: (for 1)

2 medium eggs
85g tomatoes
25g mushrooms
20g Mozzarella cheese (or a light cheese)
Pinch of mixed herbs.

Method:
1. Break the eggs into a jug and beat with a fork.
2. Pour the eggs into a hot frying pan and quickly swirl around the pan. Pull the mixture away from the sides, using the spatula, and tip to let the uncooked egg slip underneath
3. When the top is nearly set, add the chopped tomatoes, sliced mushrooms and Mozzarella. Sprinkle the mixed herbs over the omelette. Add salt and pepper to taste, if desired
4. Place the pan under a hot grill until the cheese bubbles. Serve with green salad and granary bread.

° Eggs showing the lion mark are from chickens vaccinated against salmonella.

Detoxing after the Christmas over-indulgence

After Christmas and New Year the body can really benefit from a detox. Your digestive system and liver may well welcome a break after all the cake, pudding, chocolate, shortbread, not to mention wine, beer and nibbles. Try this 5 day detox diet which costs less than the groceries you would normally buy in 5 days. Not only does it cleanse and purify the body of toxins but will also aid in weight loss.

Detox diet

Day 1 - Have a whole-food diet - fruit, vegetables, nuts, seeds (and their oils), sprouting beans, wholegrains, legumes, water, herbal tea, decaffeinated tea, smoothies and soups (no dairy). The best vegetables are broccoli, brussel sprouts, kale, cauliflower and cabbage as they contain glucosinolate.

Day 2 - Eat raw fruit and vegetables (steam them if you find them abhorent raw) and fruit and vegetable juices. Fruit should be eaten on an empty stomach (2 hours after vegetarian meal) to avoid fermentation in the digestive tract.

Day 3 - Only eat fresh fruits and fruit/veg. juices. Try a green juice made with cabbage, watercress, parsley and sweetened with apple juice (a pure one like Copella).

Day 4 - Follow day 2. Try this drink to pep the day up. 1/4ltr. water, 2 tblsps fresh lemon juice, 2 tsps maple syrup and a pinch of cayenne pepper.

Day 5 - As for day 1.

Whilst on this diet you can take your normal supplements, gentle exercise is recommended e.g. walking (not in traffic fumes)m, treat yourself to a trip to a spa in funds allow. Try to avoid or cut down negative lifestyle habits e.g. smoking. You will be cutting out all caffeine, sugar, wheat and dairy - if you are addicted to any one of these you may have withdrawal symptoms e.g. headaches or chronic fatigue. Afterwards you will feel great but don't start on the cake and booze again; remember we all need 5 portions of fruit and veg. a day plus 6 glasses of water. Try and eat healthily for an inner and outer glow. Eating healthily means wholegrain cereals for breakfast or yogurts or wholemeal toast. A granary sandwich or some salad for lunch, lean meat or fish, 2 large portions of vegetables and a carbohydrate at dinner. Make snacks appropriate too - nuts, fruits, sunflower seeds, plain yogurt, grissine sticks, ryvita etc. See my website for more eating for health tips.

Look Great - Feed your skin.

For a healthy glowing look feed you skin with the correct nutrients. This can be done in several ways - plenty of vitamin C, from berries and citrus fruits, vitamin E found in watercress, nuts, seeds and seed oils, plenty of drinking water and give up smoking. Have a good cleansing, toning and moisturising routine too.

OR you might like to try out new, expensive skin creams. Tell me if they are any good. For dry and stressed skin buy Estee Lauder Advanced Night Repair Concentrate Recovery Boosting Crream - £65. For aging skin you could try SK-11 Ultimate Revival Cream - £180 and contains the highest dose of pitera yeast extract. For dull skin thats lacking in radiance try new 'energy drinks' face creams. These contain ingredients in popular sports drinks e.g. creatine and carnitine - amino acids. You could buy Steven Victor Growth Factor Serum - £150, boosts collagen syntesis, drastically depletes your bank account. For a more reasonable optiion try Olay Definity Deep Penetrating Foaming Moisturiser - £24.99. This is a mousse formula with glucosamine and niacinamide, to fade brown spots and boost the skins luminosity.

Well if you've money to burn and want to behave like a wannabe model there is also Givenchy No Surgetics Collagen Expert at £95. This is a brush pen that delivers 100% marine collagen for instant wrinkle filling. That one didn't work? Blow another £130 on Darphin Predermine Wrinkle Corrective Serum, this contains micropatch technology to seal in moisture. Good luck.

Making good use of English Autumn Fruits

The best and tastiest way to use up all the spare fruits is to make delicious jams. Blackberries can be mixed with other hedgerow berries e.g.rosehips and elderberries. Make either a jam or jelly, jams show the fruit, jelies have to be strained through a jelly bag and are set clear - a long process. Blackberry and apple is popular (use up spare cooking apples) personally I favour just blackberries. There were also plenty of wild plums this year (I think they are called bullaces - let me know if I am wrong) and these make a lovely yellow jam. Remember to sterilise the jars first with boiling water, I just use granulated sugar but feel free to buy the new-wave preserving sugar (didn't notice any difference the one time I used it). Half the quantity if there isn't so much fruit about. Remember to buy a packet of wax seals/plastic covers before you start. To test for set point you can either buy a sugar thermometer or use the wrinkle test. For this method place a saucer in the fridge, when you think the jam is ready put on a teaspoon, tip the saucer and see if it wrinkles, if it does it is ready to pot.

Recipes

BLACKBERRY JAM

You need:-
3lb/1.3kg blackberries
3lb/1.3kg sugar
1/2 a lemon

Cut the biggest blackberries in half, squash some smaller ones to release pectin. Simmer the blackberries in 3 tablespoons water, add the sugar and juice of half a lemon then stir and simmer to dissolve the sugar, boil fast for about 3 minutes, test for setting, pot in the still warm jars, cover and label.


PLUM JAM

3lb/1.3kg plums (under-ripe is best)
3lb/1.3kg sugar
1/4pt/130ml water

Remove the stones, quarter and cook the plums. Add the sugar, stir until disolved, bring to the boil, boil for about 20 minutes, test for setting, pot in warm jars.

Healthy Breakfast UK Style

Is there such a thing as a healthy full English?

Yes of course there is and we always offer it at our B&B - www.stswithins.plus.com. Buy half-fat pork sausages and grill these with the bacon and half a fresh tomato. Heat some baked beans and poach a free range egg. Of course if you are cooking for yourself and are worried about the ingredients of sausages get Duchy organic. A balanced meal containing protein, fat, carbohydrates, vitamins and minerals. This light meal contains approx.400 calories the same as some sticky cereals and a piece of toast and jam. I know all this becuase I am also a nutritional therapist.

We also offer continental breakfast - weetabix, cheerios, shredded wheat, muesli or porridge with milk or yogurt and fresh fruit, followed by a roll or croissant (how healthy do you want to be)? Cereals give complex carbs and are often fortified e.g. Cheerios contain rice, wheat, oats, corn and are fortified with vitamin C, a range of B vitamins, calcium, pantothenic acid and iron. We make our own jams and bread - see previous blogs for the recipes. My gooseberry jam won 1st prize at Great Shefford (Berkshire,UK) country fayre. Wash all this down with an orange juice and copious amounts of tea or coffee and you are set up for the day.

Of course you also get a comfy bed, TV, radio, tea tray, hot shower, glorious West Berkshire countryside, oh yes, and fried bread on request.

Now Manufacturers Are Really Taking The Piss With Our Food

Do we really need cosmeceuticals?

Not familiar with cosmeceuticals? These are new foods manufactured with vitamins, minerals and enzymes designed to make you look younger or at least make you think you will look younger. Although in its infancy in the UK, cosmeceuticals have taken off in Italy where yogurts, skimmed milk and pineapple desserts containing co-enzyme Q10 and Vitamin E are popular and the Spanish enjoy jams containing vitamins E and C with added anti-oxidants.

So what’s wrong with cosmeceuticals? Well firstly they are a costly way to obtain nutrients that you can get from a full range of foods at regular prices. For instance vitamin E is known as the youth vitamin, lubricates the skin and hair and is also a powerful anti-oxidant. Co-enzyme Q10 gives energy, reduces the impact of aging of our cells and improves fitness – all making us look and feel younger. And BOTH are available in a wide range of foods along with these other look younger, live longer super-nutrients:

Vitamin E	Co-enzyme Q10	Vitamin C	Anti-oxidants
Watercress	Yeast	Oranges	Tomatoes
Seeds	Meat	Strawberries	Red wine
Vegetable oil	Milk	Blackberries	Mangoes
Seed oil	Fish	Blueberries	Brazil and walnuts

It’s an old message but eating a healthy diet, taking regular exercise and dropping negative lifestyle habits all make for a youthful appearance. If this advice is too sensible for you then look out for cosmeceuticals coming to your local supermarket. And they’ll appeal to today’s have it all, have it now lifestyle.

But will a quick fix help you look younger in the long term? Probably not if you don’t change your approach to food. But they probably won’t do you any harm either (well assuming the food isn’t highly processed). But that’s the point – finding a balanced set of nutritional foods you enjoy every week will keep you looking great when the quick fixers are off for their next dose of botox.

Yes, there is such a thing as healthy cake.

Enjoy cooking and eating sweet stuff but watching your weight and/or saturated fat levels? Try these 3 recipes.

COFFEE CAKE (low saturated fat, very tasty).

225g self raising flour (use half wholemeal and half white flour)
225g sugar
225ml sunflower oil
2 medium eggs, separated
2 tsp baking powder
2 heaped tsps instant coffee mixed with 2 tsps boiling water
75ml milk

Icing/filling – mascarpone cheese sweetened with a little icing sugar and flavoured with lemon zest and coffee diluted as above. Could use water icing on top.

Method

Preheat oven to 180C/gas 4. Grease and line 2 round 8in/20cm cake tins.

Sift the flour and baking powder, add sugar, beat in oil, egg yolks coffee and milk. Whisk the egg whites until stiff then fold these in. Divide mixture between tins and bake for 20 – 25 mins. Cool in tins for a few minutes and then on cake rack. Sandwich together and decorate top as like.


This recipe could be changed to make a chocolate cake.


Fruit Muffins (no saturated fat, 162 calories).

225g self raising flour (wholemeal good)
2 tsp baking powder
25g brown sugar
100g no need to soak dried apricots, finely chopped
1 medium banana mashed with 1 tblsp orange juice
300ml skimmed milk
1 egg, beaten
1 tsp orange rind
3 tblsp corn/sunflower oil
2 tblsp rolled oats

Method

Preheat oven to 190c/gas 6. Line muffin tin with 10 cases.

Sift flour and baking powder. Add sugar and apricots. Add orange rind, egg, milk and oil and beat well. Divide the thick batter between the 10 cases. Sprinkle the tops with the oats. Bake for 25 – 30 mins, test with a skewer. Cool on wire rack. Can split and eat with honey or fruit spread but good on their own.


Yogurt Cake Serve chilled or warm as a soft cake or as a dessert with fruits. Serves 8. Low fat

Ingredients

3 large eggs, separated
70g caster sugar
2 vanilla pods, split in half lengthways or Select vanilla extract (syrup)
350g yogurt (mixture of Greek no fat and plain low fat is best)
Finely grated zest of one lemon and ½ an orange.
Juice of 1 lemon
20g plain flour
30g shelled unsalted pistachio nuts, roughly chopped.

Method.

Preheat the oven to 180C/gas 4.

Need a 25cm round or square cake tin with a solid bottom, line if not non-stick.

In a large bowl beat the egg yolks with the sugar until thick and pale. Add vanilla seeds/syrup. Add the yogurt, lemon, orange zest, lemon juice and flour, mix well. In a separate bowl whisk the egg whites until soft peaks form. Gently fold into the other bowl. Pour the mixture into the baking tin and place in a ¤bain-marie. Cook for about 20 mins. and then remove and add the chopped pistachios. Cook for another 15 mins. until set and light brown.

It is lovely; try not to eat too much in one go if watching your weight. Approx 125 kcals. a slice.

Not a traditional cake as one of the basic ingredients is missing!

¤ A Bain-marie is a hot water bath. Place your cake tin inside a bigger one/use roasting tin and fill with hot water until it is half way up the cake tin.

What's wrong with Bread?

Bread seems to get a bad press at the moment - you often hear people say "it's not good for you" If anyone knows why please let me know by email: nutrition@stswithins.plus.com. Bread is made out of strong flour (brown or white), salt, water, butter or oil and yeast - nothing wrong with the ingredients then. One slice is approximately 80 calories; it does have quite a high G.I. value but add wholegrains and it lowers that value. It is low in fat but don't spoil this by topping with butter, use low-fat spread or better still soya spread (avoid trans fat this way).

So how do you make a traditional loaf.

Ingredients:

750g strong bread flour
2 tsps salt
1 tblsp olive oil (or 25g butter)
1 x 7g sachet of dried yeast
450ml water (warm)




Method:

Place the flour in a large mixing bowl and stir in the oil, salt and yeast. Mix in the water and form a dough. Turn out onto a floured surface and knead for 10 mins until the dough is smooth and elasticky (not sticky). You can knead in some grains, seeds or nuts at this stage. Shape into a bun or put in a 1kg loaf tin. Cover with a damp tea towel and leave in a warm place to rise, approx. 45 mins.

Preheat the oven to 220C/450F/gas 8. Remove the cloth and bake for 30-35 mins. It will be golden brown and hollow sounding when you tap the bottom.