Classified as a nut, almonds are actually the seed of the fruit of the almond tree. They offer a delicate and mild flavor to dishes and can be added to vegetables, meats, fruits and desserts. Almonds had been considered too fatty to be a healthy snack, but research has shown that the nuts actually lower blood cholesterol levels.
Almonds average 20 percent protein, among the highest of all nuts, 90 percent of the fats in almonds are unsaturated, and the nuts are high in protein, fiber, calcium, magnesium, potassium, vitamin E, and other antioxidants. Since almonds are a plant based food, they contain no cholesterol. Almonds help prevent osteoporosis and they regulate blood pressure and also provide double protection against diabetes and cardiovascular disease. Whole almonds (with Skins) provide most heart healthy benefits and manganese, copper, riboflavin help with energy production. They’re also great for the colon.
Eating twelve almonds per day can provide you with the recommended daily allowance of essential fatty acids. Almonds are rich in potassium and are considered a “good” fat.
Nutrition information
1 ounce (23 whole nuts) of raw almonds contains 6.02 grams protein, 163 calories and 3.5 grams of dietary fiber.
Potassium – 200 mg
Phosphorus – 137 mg
Calcium – 75 mg
Magnesium – 76 mg
Iron – 1.05 mg
Selenium – 0.7 mcg
Zinc – 0.87 mg
Manganese – 0.648 mg
Copper – 0.282 mg
Also contains a small amount of other minerals.
Vitamin B1 (thiamine) – 0.06 mg
Vitamin B2 (riboflavin) – 0.287 mg
Niacin – 0.96 mg
Folate – 14 mcg
Pantothenic Acid – 0.133 mg
Vitamin B6 – 0.041 mg
Vitamin E – 7.43 mg
Contains some other vitamins in small amounts.
These fruit seeds are high in calories, so limit your intake to no more than twelve per day. Avoid dry roasted almonds or almonds covered with sugar, honey or salt.
Warning: To eat bitter almonds is very dangerous ( 20 almonds are a lethal dose for adults; about 10 for children)
Advice: If you want almonds with a roasted flavor and texture, choose those that have been “dry roasted” as they are not cooked in oil like their regular roasted counterparts.
Brazil nuts. Native to South America, Brazil nut trees belong to the family Lecythidaceae and are predominantly grown in Bolivia, Brazil, Columbia, Peru and Venezuela.
Brazil nuts contain all the essential amino acids, making them a complete protein. Brazil nuts contain exceptionally high levels of selenium; a powerful antioxidant that can help reduce the risk of heart disease and cancer. These nuts are also a very good source of zinc (essential to digestion and metabolism). Brazil nuts contain three antioxidants (selenium, vitamin E, lycopene) making them one of the best nuts you can eat for prostate health.
They are an excellent source of zinc, which is essential to digestion and metabolism.
Nutrition information
1 ounce (6 whole nuts) contains 4.06 grams of protein, 186 calories and 2.1 grams of fiber.
Potassium – 187 mg
Phosphorus – 206 mg
Calcium – 45 mg
Magnesium – 107 mg
Iron – 0.69 mg
Sodium – 1 mg
Manganese – 0.347 mg
Zinc – 1.15 mg
Copper – 0.494 mg
Selenium – 543.5 mcg
Also contains trace amounts of other minerals.
Vitamin C – 0.2 mg
Vitamin B1 (thiamine) – 0.175 mg
Vitamin B2 (riboflavin) – 0.01 mg
Niacin – 0.084 mg
Pantothenic Acid – 0.052 mg
Vitamin B6 – 0.029 mg
Folate – 6 mcg
Vitamin E – 1.62 mg
Contains some other vitamins in small amounts.
Warning: Eating a very large amount of brazil nuts can cause you to overdose on selenium
Radiation is the most bizarre risk associated with Brazil nuts. The trees are so large, their extensive root systems bore deep into the ground and soak up unusual amounts of radium from the soil. This radium gets transferred into the nuts, making them radioactive. It’s believed Brazil nuts have 1,000 times more radium than the next most radioactive food. While extensive studies have yet to be conducted, the amount of radiation in a Brazil nut is still small when compared to radiation encountered in everyday life, and it’s not believed to pose any serious health risk, regardless of the quantities ingested
Brazil nuts contain a high level of fat and should not be consumed more than three times per week. One serving equals eight nuts and is equivalent to 30 grams of fat.
Advice: To reduce sodium and added fats in the diet, avoid salted, oil-roasted Brazil nuts.
Chestnuts, Peanuts nutrition information
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Nuts nutritional information – health benefits of nuts – nuts side effects
Posted by eat well on Tuesday Nov 16, 2010 Filed under :Healthy Nuts
Interesting facts and information about nuts and their potential benefits to your health.
Nuts are proven to be a healthful addition to most people’s diets.
Although nuts are known to provide a variety of cardio-protective benefits, many avoid them for fear of weight gain. A prospective study published in the journal Obesity shows such fears is groundless. In fact, people who eat nuts at least twice a week are much less likely to gain weight than those who almost never eat nuts.
Researchers found that people who eat nuts regularly have lower risks of heart disease. In 1996, the Iowa Women’s Healthy Study found that women who eat nuts >4 times a week were 40% less likely to die of heart disease. Two years later, another study conducted by the Harvard School of Public Health found a similar result in another group of women subjects. Furthermore, potential heart health benefits of nuts were also found among men. In 2002, the Physician’s Health Study found that men who consumed nuts 2 or more times per week had reduced risks of sudden cardiac death.
This protective effect may be attributable to the healthy fat profile of nuts, or it may be the result of the vitamin E and fiber found in nuts, both of which can help stave off heart disease; perhaps it’s these several attributes combined and even other as yet unidentified ones that played a role. Other studies have demonstrated that adults with a high blood cholesterol level can lower both their total and LDL cholesterol levels by substituting nuts for other snack foods.
Most nuts are also chock-full of protein, and the type of protein in nuts is rich in arginine — a precursor to the substance nitric oxide, which helps relax blood vessels in the body, and lower blood pressure. Finally, most nuts are excellent sources of fiber and vitamins
Nuts being loaded with antioxidants like vitamin E and selenium, help mop away the infamous free radicals, reducing your risk to cancer and to all kinds of aging-related degenerative diseases like Alzheimer’s disease, macular degeneration, arthritis, etc. Nuts also seem to prevent the formation of gallstones due to their high magnesium content.
Four other large studies have since confirmed the benefits to the heart of nut eating. In addition to the cardiac benefits of consuming nuts, the risks of having a stroke, of developing type 2 diabetes, of developing dementia, of advanced macular degeneration and of gallstones have all been found to be lowered by eating nuts. Calculations suggest that daily nut eaters gain an extra five to six years of life free of coronary disease and that regular nut eating appears to increase longevity by about 2 years. Adding 30 g/day of nuts to a Mediterranean diet resulted in significant reversal of the metabolic syndrome, and consuming pistachio nuts is reported to improve erectile function in men.
What quantity of nuts should be eaten?
The studies above suggest that 30 to 60 grams (1-2oz) of nuts should be consumed daily to gain the maximum benefits seen. Whether even larger amounts confer further benefits is currently unknown.
Best nuts for your health – walnuts, almonds, pecans, chestnuts, peanuts, cashews, pistachio nuts, macadamia nuts and hazelnuts.
Nuts nutritional information – nuts nutrition facts
Almonds: A one ounce serving is about 24 nuts with 6 g. protein, 160 calories, and 9 g. monosaturated fat. Almonds are loaded with vitamin E (an antioxidant that helps prevent heart disease and cancer) and magnesium (strengthens bones).
Brazil Nuts: A one ounce serving is about 8 nuts with 4 g. protein, 190 calories and 7 g. monosaturated fat. Brazil nuts are packed with selenium (an antioxidant) and phosphorus (strengthens bones and teeth & assists with energy metabolism.
Cashews: A one ounce serving is about 18 nuts with 4 g. protein, 160 calories and 8 g. monosaturated fat. Cashews are rich in selenium, magnesium, phosphorus and iron.
Hazelnuts: A one ounce serving is about 20 nuts with 4 g. protein, 180 calories and 3 g. monosaturated fat. Hazelnuts contain large amounts of vitamin E.
Macadamias: A one ounce serving is about 12 nuts with 2 g. protein, 200 calories and 17 g. monosaturated fat. Macadamias have the highest level of unsaturated fat (cholesterol lowering).
Peanuts: (not actually a nut, but a legume, though often thought of as a nut so here it is). A one ounce serving is about 28 nuts with 7 g. protein, 170 calories and 7 g. monosaturated fat. Peanuts are a good source of vitamin B3 (promoting healthy skin), vitamin E and zinc (renewing tissue), potassium (muscles) and vitamin B6 (immunity).
Pecans: A one ounce serving is about 20 halves with 3 g. protein, 200 calories and 12 g. monosaturated fat. Pecans are packed with vitamin B1 (thiamine energy) and zinc.
Pistachios: A one ounce serving is about 45 nuts with 6 g. protein, 160 calories and 7 g. monosaturated fat. Pistachios are full of phosphorus.
Walnuts: A one ounce serving is about 14 halves with 4 g. protein, 190 calories and 2.5 g. monosaturated fat. Walnuts are rich in Omega-3s (reducing fat and cholesterol).
Nuts Side Effects
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Best healthy cereals – cereals nutritional information
Posted by eat well on Saturday Jul 17, 2010 Filed under :Healthy Cereals
Health benefits of cereal – How good are cereals for our health?
Cereals, their nutrients and health benefits – healthy eating habits
1. Wheat. A spoon contains approximately 7% of daily needed amount of magnesium, which prevent the muscle spasm. It is also a good resource of B vitamin. Wheat germ along with whole wheat is a rich source of nutrients that makes it important for a healthy diet. Wheat germ contains vitamins and minerals but it is especially rich in Vitamin E. It has been found that oil derived from wheat germ improves strength and increases longevity. Women who eat whole grains weigh less; whole grains reduce risk of metabolic syndrome and substantially lower type 2 diabetes risk; whole wheat’s betaine lessens chronic inflammation, help prevent gallstones. Wheat bran is a popular bulk laxative; whole wheat promotes women’s health and gastrointestinal health; fiber from whole grains and fruit is protective against breast cancer; a whole grains breakfast prevent heart failure and the list may continue.
One spoon of wheat contains 27 calories, 1 gram of carbohydrates and fats. It may be added to yogurt and fruits.
Advice: * Use whole wheat bread when you make sandwiches.
* Use sprouted wheat berries in vegetable and grain salads.
Wheat germ: This super grain has been used for centuries to relieve constipation. Studies show wheatgerm supports the heart and may reduce the risk of heart disease. It strengthens the immune system and may help maintain cognitive function as we age. Wheatgerm is rich in antioxidants and folate. It also contains vitamins B1, B6, and E and is a good source of potassium and zinc. It is recommended to consume two tablespoons of fresh wheatgerm on a daily basis. Sprinkle wheatgerm on cereal, oatmeal, fruit salad or yogurt.
Advice: Look for wheat germ that is packaged in sealed containers (especially those that are vacuum packaged) as they will be more protected from potential oxidation and rancidity.
2. Lentil. Isoflavones which can combat the lung cancer and cellulose for a healthier heart, as well as 9 grams of proteins for a half portion, are the most useful properties of lentil. The Isoflavones are preserved after the processing and we can use lentil in every state. Lentils are a very good source of cholesterol-lowering fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. Lentils also provide good to excellent amounts of six important minerals, two B vitamins, and protein – all with virtually no fat. They’re beneficial for people who have or are in danger of developing diabetes. They also provide anti-aging benefits, are heart-healthy, and can be cooked in a lot of different ways. Lentils are an excellent source of molybdenum and folate. They are a very good source of dietary fiber and manganese and a good source of iron, protein, phosphorus, copper, thiamine and potassium.
Advice: Combine cooked lentils, and chopped sweet peppers to make a delicious cold salad. Season with your favorite herbs and spices.
3. Barley and rye: Adding some whole grain barley to the pot will improve your health along with the flavour of whatever soup or stew you’re cooking. In addition to its robust flavour, barley’s claim to nutritional fame is based on its being a very good source of fiber and selenium, and a good source of phosphorus, copper and manganese.
These grains are high fiber whole grains and contain five times more fiber than any other whole grain. Studies show barley can slow the progression of atherosclerosis and may lower the risk of type 2 diabetes. It is believed these grains reduce estrogens’ levels, help prevent the risk of heart disease, and stabilize blood sugar levels. Barley has significant cardiovascular benefits for postmenopausal women, prevent heart failure with a whole grains breakfast. Barley and other whole grains substantially lower risk of type 2 diabetes, can help prevent gallstones, develops and repairs body tissues.
Barley and rye are both good sources of potassium and fiber. They contain small amounts of iron, Pantothenate, vitamins B1 and B6, and zinc. One cup of cooked grains contains 270 calories. These grains are a good choice for dinner, as they are high in tryptophan and can aide in restful sleep.
Rye’s fiber promotes weight loss and helps prevent gallstones. Has almost the same health benefit.
Advice: * Store barley in a tightly covered glass container in a cool, dry place. Barley can also be stored in the refrigerator during periods of warmer weather.
* When shopping for rye bread, make sure to read the labels since sometimes what is labelled “rye bread” is often wheat bread coloured with caramel colouring.
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Nutritional benefits of strawberries
Posted by eat well on Sunday Jul 4, 2010 Filed under :Healthy Fruits
Strawberries nutritional information – strawberries nutrition facts
Strawberries and their nutrients.
Find out the best ways to eat and store strawberries for preserving the amount of nutrients at their highest values.
Strawberry, or the scientific names for them – Fragaria virginiana and Fragaria chiloensis with its sweet flavour is one of the most popular berries in the world. There are also varieties that grow wild and feature a more intense flavour than cultivated strawberries.
Strawberries are an excellent source of dietary fiber and iodine, a great source of vitamin C and manganese. They also contain a big amount of potassium, vitamin B5, vitamin B6, folate, copper, vitamin K and omega-3 fatty acids. The beneficial flavonoids, anthocyanidins and ellagic acid are also present in strawberries. Seven medium strawberries contain only 45 calories and the fiber in strawberries helps your body absorb nutrients, inhibits the cholesterol production in your liver and helps stabilize blood glucose.
Strawberries are free of saturated fats, cholesterol, and sodium and are naturally sweet.
The best health benefits give eating them raw although you may include them in salads and desserts.According to the Environmental Working Group in a 2010 recent report, strawberries are among the 12 foods on which pesticide residues have been most frequently found.
But this is not a reason to avoid eating them because you may find strawberries that are grown organically.
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Vegetables health benefits – eating healthy vegetables
Posted by eat well on Tuesday Jun 22, 2010 Filed under :Healthy Vegetables
The most useful and helpful for your health vegetables
In this post I’ve tried to select the most useful vegetables and add little information about vitamins, minerals and calories they contain. You may also find some advice about how to cook, preserve or use some of the vegetables. Find also interesting information about some of the vegetables you eat
1. Tomato: Lycopene is one of the strongest carotenoids in tomatoes. It has the proprieties of an antioxidant. The researches had shown that tomatoes combat the infections in the urinary bladder, in stomach, and prevent the large intestine cancer for about 50% in case we consume tomatoes every day. Tomato contains 26 calories and 1 gram of carbohydrates. It does not contain fats. The Health Professionals Follow-up Study suggests that tomatoes may help protect men against prostate cancer, especially aggressive forms of it. One of the pigments that give tomatoes their red colour – lycopene – could be involved in this protective effect.
Advice: Add olive oil to tomatoes – lycopene is better assimilated with a small quantity of fat.
2. Onion. Onion is one of the richest flavonoyds with quercetin. The researches show that onions decrease the possibility of cancer development. Onions have a variety of medicinal effects. Early American settlers used wild onions to treat colds, coughs, and asthma, and to repel insects. In Chinese medicine, onions have been used to treat angina, coughs, bacterial infections, and breathing problems. Onion is known for blood sugar-lowering effects, for cardiovascular benefits; onion also support gastrointestinal health; along with Garlic has a protective function against many cancers including ovarian cancer; it has an anti-inflammatory and anti-bacterial activity. A cup contains 61 calories, 3 grams of carbohydrates and no fats.
Advice: *Onion may increase the amount of nutritional substances. If you don’t want to “cry” the onion may be fried in olive oil. It may be served with rice or different vegetables.
* Enjoy classic Italian salad-sliced onions, tomatoes and mozzarella cheese drizzled with olive oil.
3. Artichoke. This unusual vegetable contain a large quantity of silimarine – an antioxidant, which decrease the risk of skin cancer development and control de level of cholesterol in blood. Artichokes promote general health with their balance of nutrients. They are high in potassium, which protects against kidney stones. They are also a good source of folic acid, which is especially important for women of childbearing age since deficiencies have been linked to birth defects. The vitamin C in artichokes adds to their cancer-fighting potential. The thorny thistle can actually improve digestion as well. Studies suggest that artichokes help control blood sugar in those with diabetes. Artichoke extracts have been shown to alleviate the symptoms of irritable bowel syndrome. A natural diuretic, artichokes are high in insoluble fiber, which helps regulate the digestive tract. One midsized artichoke has 60 calories, 7 grams of carbohydrates and no fats.
Advice: Boil the artichoke during 30-40 minutes. Add lemon juice.
4. Ginger. It helps to combat the dizziness. Gingers healing properties come from its volatile oils, gingerols and shogaols, which are also responsible for its pungent taste. The oils cause more digestive enzymes to be produced which help with the whole digestion process and neutralize the acids that can cause nausea, cramps and even diarrhea. Ginger can also help reduce inflammation. So it can be used to treat any disease that is caused by inflammations such as arthritis or ulcerative colitis. Some studies show that it can even help inhibit the replication of the herpes simplex virus. It can also help relax muscles around the blood vessels and is said to help prevent blood clots from forming. The warming effects make it a natural decongestant as well as an antihistamine, making it the perfect remedy for colds. One spoon of fresh ginger contains one calorie, 0 carbohydrates and 0 fats.
Advice: *Peel the strong brown shell, cut into pieces and fry in boiling oil.
*Make a tea by steeping about 5 slices of ginger in hot water.
* Ginger is excellent in many dishes and is perfect when combined with garlic.
5. Broccoli. It contains indol-3-metanol and sulforaphane, which help to prevent lung cancer. It also contains an amount of C vitamin and beta-carotene. The folic acid in broccoli helps women sustain normal tissue growth and is often used as a supplement when taking birth control pills and during pregnancies. The vegetable is also fiber-rich, which enhances the gastrointestinal (GI) tract, as well as aims to reduce blood cholesterol levels. Additionally, the health benefits of broccoli have been linked to preventing and controlling the following medical concerns: Alzheimer’s disease, diabetes, calcium deficiencies, stomach and colon cancer, malignant tumours, lung cancer, heart disease, arthritis, and even the aging process. One cup of broccoli contains 25 calories, 0 fats and 3 grams of cellulose.
Advice: To get the health benefits of broccoli, it can be boiled, steamed, eaten raw, and baked with great-tasting accompaniments, such as a good tasting creamy cheese.
6. Spinach. It contains lactein, carotenoides which prevent the dystrophy of retina, which is the main reason for blindness at advanced age. Spinach is helpful in the following diseases: anemia, tumors, constipation, insomnia, obesity, neuritis (inflammation of nerves), nerve exhaustion, high blood pressure, bronchitis, colon cancer, prostate cancer, breast cancer, osteoporosis, dyspepsia (chronic indigestion), also helps ailment of the kidneys, bladder and liver. One portion contains 7 calories, 1 gram of carbohydrates and no fats.
Advice: *Add leaves of spinach to every meal with a little olive oil and garlic.
* Add chopped or frozen spinach to your favourite vegetable soup recipe.
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Fruits to replace the medications – healthy fruits to eat
Posted by eat well on Saturday Jun 5, 2010 Filed under :Healthy Fruits
Useful advice and information about fruits
Read about 9 fruits and some advice about how correctly to eat, preserve or use them.
The experts had analyzed the influence of fruits and vegetables over our body, emphasized which products are most healthy which contain the largest amount of useful substances and make our food more delicious.
1. Apricot. Apricots contain beta-carotene which stops radicals from damaging the inner structures of the organism and it is also very useful for our eyes. In our body, the beta-carotene form the A vitamin which prevent from developing a series of cancer diseases, especially the skin cancer. One fruit contain 17 calories 1 gram of carbohydrates and does not contain any fats. Apricots are an excellent source of beta-carotene and are useful in reducing infections or skin problems. They are a good source of iron and potassium. Fresh juice of apricot leaves is useful in skin diseases. It can be applied with beneficial results in scabies, eczema, sun burn and itching of the skin due to cold exposure. Apricots have an alkaline reaction in the system. They aid the digestion, if consumed before a meal. The fruit is highly valued as a gentle laxative and is beneficial in the treatment of constipation. The fresh juice of apricots, when mixed with glucose or honey forms a very cooling and soothing drink during fevers. Its many benefits include quenching the thirst, and eliminating waste products from the body. In addition, it tones up the eyes, stomach, liver, heart and nerves by supplying minerals and vitamins.
Advice: Try to buy apricots while there are still hard (green). When the apricots become soft, they begin to loose their nourishing properties.
2. Avocados. The oleic acid and the unsaturated fats containing in this fruit decrease the level of cholesterol and increase the quantity of high density lipoproteins. Beside that avocado contain a large quantity of cellulose, iron and vitamin C. One piece contains 81 calories, 8 grams of fats and 3 grams of carbohydrates. In order to fasten the ripping process put avocados in a closed plastic bag with an apple or a banana.
Advice: Try to replace the mayonnaise in your sandwiches with pieces of avocado.
3. Raspberries. Raspberries contain the ellagic acid which helps decrease the growth of cancer cells. These berries also contains the C vitamin, decrease the level of cholesterol and the probability of cardiovascular diseases. Rich in vitamin C, folate, iron and potassium, raspberries also provide high amounts of insoluble fiber (thanks to all those little seeds) as well as respectable amounts of the soluble fiber pectin, which helps control cholesterol levels. Raspberries contain a large amount of cellulose. Since cooking does not destroy these compounds, raspberry jam may also be beneficial. Raspberry is one of the few fruits whose consumption would not have much effect on the body’s blood sugar levels. A glass of Raspberries contains 60 calories, 1 gram of fats and 8 grams of carbohydrates.
Advice: A natural face mask made raspberries helps protect against the suns rays. Vitamin C’s antioxidant powers help fade age spots and discoloration. It also rounds out the skin to fill in minor wrinkles.
4. Mango. A middle-sized mango fruit contains 57 milligrams of C vitamin which constitutes the daily norm for a human’ nourishment. This antioxidant helps to prevent the arthritis, is used in wounds recovery and enforces the immunity system. Pregnant women and people with anaemia are advised to eat this fruit regularly. It is also valuable to combat acidity and poor digestion. Mango also contains the A vitamin. One fruit of mango has 135 calories, 1 gram of fats and 4 grams of carbohydrates.
Advice: Some varieties do not turn red, orange or yellow. If buying these green varieties, look for other signs they are ripe such as a nice sweet fragrance. They should yield nicely to a light press with the fingertip. If they are brought unripe, they can be put in a paper bag in a warm place and they will ripen in a day or two.
5. Cantaloupe. Contain vitamin C (117 milligrams of C vitamin is contained in a half of cantaloupe – a double daily norm) and beta-carotene which stops the radicals from damaging the inner structures of the organism. It also contains 853 milligrams of potassium, which is twice more than in a banana. Potassium decreases the blood pressure. Cantaloupe has antioxidants that help us fight with heart diseases, high blood pressure, diabetes, cancer, aging, etc. Cantaloupe is also a very good source of potassium, vitamin B6, dietary fiber and niacin (vitamin B3). A half of cantaloupe contains 97 calories 1 gram of fats, 2 grams of carbohydrates. Cantaloupe is beneficial for arthritis, obesity, fever, rheumatism, skin diseases, high blood pressure, abdominal and stomach gas and many other diseases.
Advice: When choosing cantaloupe, choose a fully ripened melon, because according to research as fruits fully ripen, almost to the point of spoilage their antioxidant levels actually increase.
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Welcome Nutritional Habits Blog
Posted by eat well on Tuesday Jun 1, 2010 Filed under :Uncategorized
If You’re reading this post You’re already interested in keeping Your body healthy and want to know more about a healthy food and eating.
‘There is no sincerer love than the love of food’ (G. B. Shaw) We don’t try to make our blog a gourmet one because it isn’t about cooking and wouldn’t describe any sophisticated recipes. It would be a blog for some of You who are conscious that eating is life and that we all are what we eat.
You will have the possibility to find new information about food products, interesting facts about the direct influence of food products on our body and health.
You’ll always be free to leave comments with your wishes and we’ll try to respond to all of Your demands.
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