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Natural Chef Culinary School – Sea Veggies

Oct 26

Posted by Shari B. in Natural Chef Culinary School | 5 Comments

Hi friends!

You’ve heard me sing the praises of seaweed before on this blog, so you can imagine how excited I was for Sea Vegetables class!

I regularly use dulse in my kitchen, adding strips to my salads and flakes to numerous other dishes in place of sea salt.  I’ve used kombu when cooking beans.  And nori for miso soup and sushi rolls.  But my horizons have been broadened after this class!

One of the best uses I learned for seaweed that day was with one called agar agar (kanten).  You may know this one from science class, as it’s often used as the culture medium in petri dishes.  But because of its ability to gel, it is used in the culinary world as a thickener.  One of my classmates was assigned Apple-Pomegranate Kanten with Cashew Cream.  The agar agar was dissolved (and boiled) with unsweetened fresh apple juice, then apple pieces and pomegranate seeds were suspended while it was cooling.  The result was a dish similar to a Jell-O salad, but without all the sugar and artificial ingredients.

I was so excited to make a version of this at home for MSP.  He picked unsweetened grape juice and here is the result (recipe at the bottom of this post):

I garnished it with a little TruWhip and some ground flaxseed. (A shout out to my grandma for handing down her wine glasses to me, which also serve as beautiful dessert dishes!)

Agar agar is pretty cool, huh?  What a great way to make desserts for kids that are natural, high in minerals and fiber and FUN!  You would NEVER know you are eating seaweed – there is no flavor from the agar agar.

This is also a good substitute for gelatin in a vegan diet, since gelatin is an animal product.

The recipe I got to work on that day was Sea Vegetable Caviar.  We used wakame for this dish, but to make it look like little caviar ‘eggs’, arame is the suggested option.  You soak the seaweed to reconstitute it, sauté it in some sesame oil, add some water and tamari, bring to a boil then let all the liquid cook out.  Add in some sauteed minced garlic/shallots, a little ginger and lemon juice to taste, place on top of a flax cracker, and you have a fun appetizer sure to be a conversation starter at your next dinner party!

You can tell your guests all about how full of minerals sea veggies are, how well they detox the body and that they are a highly alkaline food, helping to cut down the acid in the blood.  And they are easy to make look pretty on the platter – this was probably my best plating presentation yet!

A couple of other dishes we ate that day included nori-wrapped whitefish:

And sesame sweet potatoes with wakame:

Do you use seaweed in any of your daily nutrition?  If not, are you convinced to give it a try? I was a seaweed lover before but am even more excited now to incorporate these amazing superfoods into my daily recipes, knowing how FANTASTIC it is for our bodies.  I’ve already picked up some arame at the store and made a seaweed salad for dinner Sunday night.

Have a FABULOUS day friends!  See you next time!

– Shari B. =)

***

If you weren’t online over the weekend, check out the previous recap post about Grains, Legumes, Nuts and Seeds.

***

Edited to add Agar Agar “Jell-O” recipe by popular demand ;)

Here’s what you need to know:

  • Choose your favorite juice (preferably fresh squeezed and unsweetened)
  • For 6 servings that are wine glass sized like I made, use 2 cups of juice and 1 to 1.5 tablespoons agar agar. (I used 1.5 and feel that it could have been dropped down to 1 tbsp. if your package has you using one tablespoon to one cup liquid, ignore it!  Mine did too!)
  • Mix them together in a medium saucepan and bring to a boil, then reduce heat to simmer and continue stirring to ensure the agar agar is fully dissolved.
  • Pour into 6 wine glasses or dessert dishes.  Let them sit for 10 minutes while you chop up your favorite fruit to ‘suspend’ in the dessert.  At school we used pomegranate seeds and apples.  Pick something that matches with your juice selection.  I only needed 1 apple (finely diced) and the seeds from half of one pomegranate.  More or less to your liking will work!  Add the fruit to the glasses and then refrigerate for at least one hour.
  • You can garnish with some TruWhip like we did or you can make a homemade vegan cashew cream whipped topping, like we did at school.

Let me know what your friends and family say when you serve this!  :)

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Natural Chef Culinary School – Week 1 Recap

Sep 23

Posted by Shari B. in Natural Chef Culinary School | 10 Comments

My first two days of school are already behind me!!  Time is flying by!!

We got our coats yesterday and now my uniform is almost complete.  My pants should arrive today or tomorrow (we had to order those on our own -  I’m one of those people who has to try on a lot of pants to find a good fit, so having to order these online should be interesting.  However, it’s not a fashion show, so I’ll take what comes!)

If it WAS a fashion show, I’d be in trouble!  How ’bout that sexy cheffer skull cap??  Hahahaha!

The good news is we can wear pretty much any type of hat.  So most days I’ll be rocking a baseball cap of some sort instead:

My friends, family, and clients will all tell you that I feel naked without a baseball hat on!   And this week I realized how much hair I actually have when I tried to contain it all rather than just wear a ponytail – it’s A LOT. Might be time to cut some off… :)

In addition to the books we had to buy prior to the start of class, on the first day we also received a canvas bag filled with 4 other books, including this gargantuan binder.  I’m really wondering if I can exchange this 15 lb workbook for the Kindle version?

And the workbook we use in the kitchen.

The first few days have been great.  My brain has been so jam packed with new info that both nights after school, I’ve literally fallen asleep on the couch before 7:00 PM while trying to do my reading.

The format for each day is set up like this:

  • 90 minutes of lecture time
  • followed by a quick healthy snack
  • then kitchen skills/cooking time
  • then late lunch as a group (eating what was just prepared in the kitchen)
  • during which time we are to critique the food
  • the last 30-45 minutes of the day, we get busy cleaning up all the messes that were made: scrubbing floors, washing dishes, resetting for the next class.

The time absolutely flies by.

During this first week our instructors are demonstrating all of the cooking for us (recipes from the workbook shown above), until next week when we get to start prepping and cooking.  The recipes typically will correspond with what our lecture covered for that day.

Day 1 recipes included an Heirloom Tomato Soup with Red Miso and a wonderful Latin Quinoa Salad.  In fact that soup was so amazing I had to make a half-batch at home on Tuesday.

Mise en place:

Practicing my knife skills by making my mirepoix (we learned that a traditional mirepoix is 2 parts onion, 1 part celery, 1 part carrot):

The onions were potent:

Will I build up a tolerance to chopping onions or will they always make me cry?

My finished product:

It’s SO good. It took a few hours to make, but it was worth it.  MSP even liked it and ate it for dinner.  :)   I will be putting the rest in the freezer today to save for those cold winter months (or when a guest comes over that I’d like to impress!).

My home batch tasted a little different than the one they made at school but our instructor told us that when we each cook from the same recipe, everyone’s will taste a little different because we’ll each have our own styles and energies.  She said by the end of the program, she can usually put on a blindfold, taste each of our meals and know who made it because she’ll come to learn the uniqueness in each of her student’s cooking.

I can’t share the recipes for what I make at school because they are from our workbooks (and copyrighted).  But by mid-term we’ll be developing our own recipes so I’ll have a lot to share then.  I will tell you that two of the ingredients in this soup (mirin and miso) were used in ways I’ve never used them and the flavor they produced was amazing!  The mirin was used as the deglazing liquid for the mirepoix vegetables, and the miso was stirred in after blending.  And I’m sure that using a homemade stock makes a ton of difference too.

On Day 2, our instructors made us a Millet, Lentil and Chard Cake (in a springform pan) and a Wilted Spinach Salad with a Warm Balsamic Vinaigrette and Toasted Dulse.  You know I’m at the right school when you see that salad had dulse and nutritional yeast on it, right?  Sounds like a lot of salads I’ve made in the past!  Only this was elevated beyond my normal salad (and I may never buy bottled salad dressing again).  It was amazing!  I already know I’ll be making my own version of this salad for lunch or dinner today.  I’ll be massaging the olive oil onto the spinach leaves first, warming my vinegar in a pan with some sort of nut or seed and then enjoying.

As far as the mix of people in our class, three of the seven are from out of state and living here temporarily until the program is done.  One from Maryland, one from Pennsylvania and one from Indiana.  To me that speaks volumes for this school, knowing how far people have come to be a part of this particular program.  I feel so honored to be a part of it.

I haven’t whipped out the camera yet at school – I’m waiting until I get to know everyone a little better and if at some point it feels like it is acceptable to take photos during our kitchen time, I will.

Day 3 tomorrow will consist of ALL class time because we’ll be doing Culinary Math all day, so I don’t imagine I’ll have a lot of exciting news to share.  Instead, the next post will include a killer upper body/core/cardio workout that you can try!

Fun tip to share:

GHEE (clarified butter) doesn’t contain the casein or the lactose that you find in regular butter.  We’ll be using this a lot to cook and sauté with because it’s very stable at higher temperatures.  As someone who doesn’t like to eat cow’s dairy specifically because of the casein in it, I was happy to know that GHEE doesn’t contain it (be sure to look for one that says “casein free” and “lactose free”).

OK friends, I have a LOT of homework reading to do and I have to go try & buy my required 8″ chef’s knife today.  I’ll see you next time!  Make it a GREAT day!

– Shari B. =)

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Cuts Like Buttah

Dec 28

Posted by Shari B. in Handy Kitchen Tools | 5 Comments

Noooooo…. I’m not ready for the long holiday weekend to be over!!!  This is always my favorite weekend of the year!  Do we HAVE to go back to work?  :)

If I was the type of person who called in sick (but I’m not), today would be the day for it because somehow I managed to hobble myself yesterday.  During a workout, of all things.  I’m not even sure what movement did it, but it has something to do with my hip flexors.  I stretched off and on all day yesterday, did some yoga, all to no avail.  I have yet to pop an ibuprofen though.  That is the absolute last resort.  I know, I’m weird.  But once you get all that garbage out of your system, it’s a tough choice to put it back in.  Since April 1, I’ve had two Advil and that’s IT.

It’s a little better this morning so I’ll take the morning off of working out, and soak in the tub instead to see if that loosens anything up.  I exercised all 4 days of my long holiday weekend.  Tomorrow is my planned ‘rest day’ so I’ll just flip-flop my days.  This is my cue that I NEED more core strengthening work if a few days of core DVDs cripples me!  Ha!

Yesterday was a nice, normal veggie-filled food day.  A 30 oz. green smoothie in the morning:

A Banana Bread Larabar during the 10:00 a.m. showing of “Sherlock Holmes”:

A super-sized Shari salad in the 11″ bowl (I’ve missed my big bowl…) with spinach, dulse, roma tomatoes, spiralized zucchini, nutritional yeast, chia seeds and topped with 1 tbsp of Annie’s Goddess dressing.

With a side of baked kale (that looks burnt, but it’s not).  It’s red kale so it has a deep purple/red color:

An easy, early “dinner” of Ezekial toast with almond butter and raw honey drizzle, with a side of decaf  (the Broncos game was still on and I didn’t want to miss anything making a meal):

And an evening snack of two Wasa light rye crackers smeared with Tofutti (the ‘un-cream cheese’) and sprinkled with cumin and Mrs. Dash:

It was a fiber-licious day to be sure! :)

Riley got a dose of fiber too (of the synthetic variety) thanks to ripping her Christmas gift to shreds.  Poor stuffed squirrel.  Riley was too tired to even flee from the crime scene:

I, on the other hand, take much better care of MY Christmas gifts.  :)

As mentioned I have a bunch of them to tell you about (because I am incredibly blessed to have received so many great gifts from my family).  One of which is a new set of AWESOME knives from my mom. When I was visiting her back in September, I was crazy for her RADA knives and utensils.  I had two small RADA knives that I’d received as gifts back in 1991 and they LOOK like they’ve been used a TON.  My mom had the cool extras like a tomato knife, a peeler, and all sorts of other neat knives.  So I was thrilled when I opened a wrapped gift containing a whole SET of these cool tools.  It’s hard to see through the curtain of hair here but there’s a silly grin on my face (and apparently Riley and Rascal are just as excited about my gift):

They are SHARP!!!  I guess all of my other knives must need sharpening, because I forgot how nice it is to slice through food like it’s “BUTTAH”  :)

The potato peeler worked like a charm peeling this mango:

If you have a foodie in your life, I highly recommend gifting them with something from RADA.  I’m so impressed.  And I can tell you that these will be used every single day in this house!  I even rearranged my knife drawer so that I can keep them in their gift box and have easy access to them as I’m prepping veggies every day.  And I just noticed that they are available through Amazon.com so you can bet I’ll be adding these to the FitFeat “Favorite Things” Store!

Thanks for the GREAT gift, Mom!  PERFECT!

Today’s question:  Do you have a favorite brand of knife or prep utensil that you use daily? Drop a comment to share with us!

Have yourself a MARVELOUS Monday, friends!  I’m off to hit the tub and then to work!  See you next time!

– Shari B. =)

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Super Seaweed

Dec 19

Posted by Shari B. in FitFeature | 6 Comments

Happy Saturday FitFeat friends!  I hope your weekend is off to a FANTASTIC start!  I am hoping to get OUTSIDE for a run sometime this morning – but it’s currently 19 degrees (and I’m a cold weather sissy!)  Can’t decide if I want to bundle up or treadmill it!

Yesterday was a great Friday.  It started with a Tabata workout, just something quick to give a little ‘jumpstart’ to my day.  I upped my weights from the last time for all exercises in this session.

Friday Morning Tabata JumpStart:

  • 5 min TM warmup then arm swings and circles
  • Smith Squats 4 minutes
  • Seated Row 4 minutes
  • ValSlide Rear Lunge with KB 4 minutes (alterating legs)
  • DB Chest Press 4 minutes
  • Rear Delt Static Holds 4 minutes
  • Overhead 1-arm KB Shoulder Press 15R, 15L

Personally, I don’t feel I’ve had a good workout if I don’t FEEL it the next day.  I can say that today I DO feel it!  :)  Love that! 

After my workout I had a jumbo green smoothie.

  • 10 oz water
  • Rice protein
  • 1 tbsp chia seeds
  • 1/2 large peeled cucumber
  • 1/2 banana
  • 1/2 pear
  • lots o’ spinach
  • a few turnip greens
  • sprouts
  • 2 stalks celery

Then I made another one to take to work.   This one was minus the chia seeds and the rice protein.  I figured the chia seeds would swell way up and I did not want to eat my smoothie with a spoon like some sort of green pudding.  :)

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My mid-morning snack was a Cashew Cookie Lärabar at my desk: 

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Lunch was the travel smoothie shown above.  My afternoon snack and dinner kind of ran together:  movie popcorn.  :) MSP and I had a date to go see a movie.  We chose “Avatar” in 3D and all we have to say about it is that it was ABSOLUTELY AMAZING.  A great movie with so much to look at.  I highly recommend splurging on 3D if you decide to see this movie, especially with all of the computer-generated scenery and effects.  Just BEAUTIFUL.  Two thumbs up and maybe even a couple of TOES up as well!

***

OK, let’s segue from movie reviews to food ‘reviews’, shall we?  Yesterday I mentioned that I’d be back today to talk a little bit about DULSE.   

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What is Dulse?

Dulse is a dried sea vegetable.  I’d read about the benefits of seaweed years ago but the best I did to incorporate them into my diet at that time was a sprinkle of kelp powder on my salads here and there.  And probably not nearly enough for my body to even notice it!  I was reacquainted with sea vegetables (seaweed) again when I started receiving acupuncture therapy and began to do a lot of reading on Traditional Chinese Medicine and healing, alkaline foods.  According to Paul Pitchford in Healing with Whole Foods, “Sea plants contain ten to twenty times the minerals of land plants… In addition to a wealth of minerals, vitamins and amino acids, seaweeds are especially excellent sources of iodine, calcium and iron.”  They assist in detoxifying and alkalizing the blood.  

Another great read,  The Thrive Diet by Brendan Brazier, further sold me on this group of superfoods, especially when I read that they contain “10 times the calcium of cow’s milk and several times more iron than red meat” not to mention that they are the “richest source of naturally occuring electrolytes.”

Why Do I Eat Dulse?

Having struggled off and on with iron-deficient anemia since high-school, the information about the iron and mineral content of seaweed was important to me, especially because I’d stopped eating meat.  And moreso because I am a runner.  Runners have a higher tendency toward anemia due to the destruction of red blood cells each time their feet make impact while running, often known as footstrike anemia.  Typically when I end up at the doctor’s office feeling really fatigued and low, it’s due to the anemia and it’s almost always around spring when the weather turns nice and I’m out a lot more often for runs on concrete and pavement.  Now that I’ve been through this ‘cycle’ a few times, I know to really boost my intake of foods with naturally occuring iron in them whenever my running mileage increases.

I also liked the idea that sea vegetables are rich in calcium, since cow’s milk dairy is something I don’t typically consume anymore either.  Additionally it has a great potassium:sodium ratio.  Take a look at the nutrition facts from the package:

Dulse Nutrition Facts (sorry for the blur!)

Dulse Nutrition Facts (sorry for the blur!)

 

Dulse happened to be one that I found at the local health food store and thought I’d start with it first .  I like this one so much that I haven’t tried others yet.  But I should because there are so MANY from which to choose!

How Do I Eat Dulse?

Currently, the main way I eat my dulse is as an add-in for my salads.  I’ll pull a palmful from the bag and tear the strips into bite-size pieces.  When you see photos of my big “Shari Salads” that dark purple stuff you see is the dulse.

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The package says you can bake it into chips, but I didn’t care for it that way and ended up using what I’d baked as a crumbled topping on my salads.  Dulse gives a great ‘salty’ flavor to your salads without the need for adding any extra salt.  You can add it to stir-fries, to soups or broths, or sandwich fillings.  Pretty much anywhere you’d use another leafy green.  The book I referenced earlier, Healing with Whole Foods, even has a recipe for Sauerkraut with Dulse. :) Not sure how soon I’ll try this one, but if/when I do, I’ll let you know!

I hope this dulse info interests you enough that you’ll try some in your next salad!  It’s inexpensive, about $5.00 for the size bag I buy – but it lasts me quite a while.  I’d say that’s a bargain for the amount of nutritional punch packed into such a tiny food.

Today’s questions:  Have you tried dulse or some other version of sea veggie?  What made you try it initially?  If you don’t currently eat seaweed, do you think you might now? 

***

All this talk of seaweed, green smoothies and Lärabars has made me hungry!  I’m off for some pre-run fuel and then hopefully out the door!  Have a SUPERB Saturday!  See you next time!

– Shari B. =)

 

 

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The Great Debate: Pre-Workout Fuel

Oct 16

Posted by in Keeping Fit | 10 Comments

TGIF! TGIF!

Good morning FitFeat friends!  Are you so excited that the weekend is upon us once more?  I am ESPECIALLY excited because this weekend they are forecasting some 70+ degree weather and sunshine!  More chances for me to get some Vitamin D action!  ;)

What a week it has been.  Have you noticed what’s been missing this week?  WOGGING!  My poor dogs.  They haven’t been out on a walk since Monday evening.  I’m a bad puppy-mommy this week!  I’ve had daily “social-cizing” plans and the rest of the time I’ve been glued to my PC in preparation for the upcoming blog move. 

Maybe yet today I’ll be able to get them out.   

Check out my new breakfast creation:

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Now I know what you’re thinking:  “OMG what IS that?  It looks disgusting!”  But let me tell you this was one delicious little pre-workout fuel!  It is toasted Ezekial smeared with coconut oil (in lieu of vegan butter) and then smeared again with a MEDJOOL DATE!  Mmmm coconutty-datey sweetness!  Brendan Brazier (professional Ironman triathlete) says that coconut oil and dates are great exercise fuel:  the coconut oil has MCTs (medium chain triglycerides) that are more easily converted to energy by the body, not to mention easily-digested simple carbs in the form of the date. 

I often will eat half of a Coconut Cream Pie Larabar for pre-running fuel thanks to Brendan’s info.  That particular Larabar contains dates, coconut and coconut oil. 

I met up with my friend (and fellow personal trainer) at The Bluffs yesterday morning for a hilly run.  Wendy is a serious running pro, let me tell you.  She’s a multi-time marathoner (including the BOSTON which one must qualify to enter).  The only reason I’m able to run with her currently is because she is nursing a foot injury.  Notice I’m not saying “keep up with her currently” — because she still could have TOTALLY left me in the dust yesterday, I know it.  :)  

We got in 3.62 miles of hills and dales.  It was a BEAUTY of a morning!  And I felt fantastic afterward.  Wendy, thanks for a great time – I’m looking forward to going again soon!

After that I hit up Starbucks to catch up with another friend and her adorable son, where I had a grande SOY STEAMER.  (Essentially that means I have Starbucks heat me up a nice cup of soy milk, with no coffee or flavoring, and then pay them probably 3 times what a whole container of soy milk would cost!)  Ahhh gotta love th SBUX.  (Thank you Magen for treating — that was very sweet of you!)

Riley never gets any photo love since Rascal is the ham of the family, so I had to get her in the shot.  See what she’s saying with her eyes?  It’s “why haven’t you walked me today, ya big jerk!”  :)

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Lunchtime meant it was time for me to get my major veggie fix.  I still don’t think photos do this salad bowl justice.  It is HUGE.  I measured yesterday and it is 11″ in diameter.  :)   This one was chock full of spinach, heirloom tomatoes, yellow pepper, dulse, avocado, zucchini ribbons, kalamata olives, nutritional yeast, and pepper.  Dressed with extra virgin olive oil.  I ate every last bite and had a few baked potato chips on the side. 

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A little Pecan Pie snack in the afternoon: 

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And leftover “Lazy Girl Dinner“ from the other night whenI had Amy’s Organic Southwestern Vegetable soup.  I had it in a mug with a  little raw goat cheddar and Mary’s Gone Crackers on the side.  Right back to the PC I went…  MSP had his last softball game of the season, so I was right back to the PC to get some more blog work done.

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I did need an evening snack since my soup didn’t keep me full very long, so I made a bag of homemade microwave popcorn (1/4 cup of plain popcorn kernels in a brown lunch bag, fold up the top, microwave for up to two-and-a-half minutes or until the popping sounds are far apart).  No fake butter flavor, no crazy chemicals, no fumes that allegedly cause lung cancer.  Sprinkle with some sea salt and/or nutritional yeast, and munch away!  

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I fell asleep while watching “The Office”.  Lame.  All the social activity of the day combined with a whole lot of sitting at the computer made Shari very sleepy…

***

So for today’s discussion, I’d love to hear how you fuel your workouts. 
Are you an “empty stomach exerciser” or a “fully fueled exerciser“? 

I definitely vary, depending on the situation.  For running, ideally I get it done first thing in the morning after just a cup of coffee (and maybe a bite or two of Larabar at the most).  I feel lighter on my feet and don’t experience ‘side stitches’ when I don’t have food in the system. 

But sometimes when I meet up with running buddies, it’s usually a little later in the day and I don’t like to go that long without food.  So I’ll try to eat something about 90 minutes prior to the outing (usually anything sooner and I get severe side cramps during the run).  Yesterday’s toast with the coconut oil and date worked perfectly.  I had some simple carbs, some complex carbs and the coconut oil.  The date gave me some quick energy and the sprouted grain toast gave me some sustained energy.  It was plenty for my run and held me over for about 3 hours until it was time for SBUX. 

Other forms of exercise (like my weight training and hiking) don’t cause me to have to overthink the food situation as much.  Weight training is usually first thing on an empty stomach.  For hiking I eat about 90 minutes for hitting the trail, then bring a Larabar in case I need it on the trail.

There are a lot of schools of thought as to whether you should work out on an empty stomach vs. being ‘properly’ fueled.  Some say that if you exercise on an empty stomach first thing in the morning, you’ll burn more fat (still burning the same number of calories, but because your glycogen stores will be lower first thing in the a.m. you potentially dig into fat stores sooner.)  On the other hand, there are those that say if you exercise without properly fueling for it, you will be causing a bit of catabolism of the precious muscle tissue we all work so hard to keep.

My opinion is this is highly individualized from one person to the next.   Feeling crampy or nauseous during a workout from a belly full of food isn’t something that will keep you coming back for more.  But feeling lightheaded or dizzy from not eating enough and hence lacking energy isn’t good either.   Base it off of how long or how intense the workout will be.  Common sense applies here.  Listen to your body and take note of how you feel so that next time you can make the right ‘tweaks’ to feel FANTASTIC during your workouts. 

Isn’t that really what it’s all about anyway?  :)   I’d rather feel great during my workouts (which means I’ll be more inclined to do it again tomorrow, and the day after that, etc.) than be too focused on what percentage of the calories burned are from fat.  (Been there, done that…!)   Overall if you are moving your body regularly and eating nutritious foods, you’ll get where you want to go.

Let us know which side of the fence you’re on — drop a comment!

Alrighty friends, I’ve got a LOT on the plate today so I’m gonna get cracking!  Have a FAB FRIDAY! 

If all goes as planned today I may be back later on with the last notice before the blog moves.  If not, you’ll know I hit an speed bump… ;)   

See ya next time! 

– Shari B. =)

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