Coffee As Part Of A Healthy Diet

People might avoid coffee for some will think that it ruins one’s health and will never be a good part of diet. But what is in coffee that most of us think the most popular psychoactive drug in the world? It is the caffeine. The caffeine in coffee is what wakes us from morning grogginess, brightens our work breaks, chases away late-afternoon energy slumps, and keeps us up at night. So yes, even if others think that coffee is somehow not healthy, people still drink it for a purpose.

Caffeine makes you feel more alive and lifts your energy up.

Caffeine could be natural and synthetic. It is not only mixed up with coffee, but it is also found in tea leaves. It is also being included as one of the components for some pain relievers and other medical purposes.

Coffee can be part of your daily diet. Several studies proved that coffee, or the substance a coffee has helps boost ones metabolism and eliminate water weight. So aside from eliminating toxins, a person including coffee on his or her diet also reduce the water weight that most of the time makes people wonder on how heavy they are even though they are not that fat. Studies also proved that black coffee, aside from eliminating water weight, stimulates brain energy and even improve a person’s way of thinking.

Not just focusing on caffeine, always remember that coffee is a natural and organic drink.  Several work as anti-oxidants in your system.  Coffee is good, just take into account also to drink this moderately. Just like alcohol beverages, limit should be set on how much you should drink a day. And if one will include this in his or her healthy diet, consider reading mudwtr review for a product that should really be included in a healthy diet but will never remove coffee in it.

Improve Video Gaming Skills by Improving Eating Habits

As many video gamers strive to improve their gaming skills, it’s important for them to know that improving their eating habits is also an essential factor.

Esports gamers after all undergo training not only to further their skills as members of a competing team. They are also placed on healthy eating regimens that will enable them to maintain mental clarity, make quick decisions and of course stay physically fit.

Playing in extremely intense situations requires higher energy levels and strong ability to stay calm, which can be supported by proper nutrition and regular exercise.

What Healthy Eating Means for Gamers

The good news about keeping one’s self on a healthy diet as a gamer does not require complicated food choices and preparations.

For starters, avoid junk food if needing to snack on something. Eat fruits instead especially those with brain-boosting antioxidants like blueberries. Walnuts are good sources of protein too, aside from being antioxidant-rich.

Avoid calorie-rich foods by staying away from fast food meals. Eat lean meat and leafy greens instead as these types of food can increase one’s ability to stay healthy and one’s brain to function well even under stressful situations.

Always keep one’s body hydrated, because even the slightest dehydration can have a negative effect on a player’s motor and cognitive skills.

Get Ready! Riot Games’ Valorant is Set to Launch Soon

Video gamers looking forward to Riot Game’s much-awaited first-person, 5v5 shooter game “Valorant” will be glad to know that it will start rolling out officially on June 02, 2020. The closed beta testing phase is set to conclude on May 28, 2020 but the rollout will not be happening in all regions.

According to the announcement, only gamers located in North America, Brazil, Europe, Japan, Oceania and South Korea will be able to access the official and beta-tested version. Nonetheless, the June 02 launch is only the beginning of a worldwide rollout, as Riot developers are still testing how their netcodes and 128-tick servers will be able to keep up with the millions who will be joining the already staggering number of Valorant players.

According to Riot Games’ executive producer of Valorant, Anna Donlon, the beta version has been averaging as many as 3 million players daily.  Additional server locations in certain areas, namely in London, Atlanta, Dallas, Madrid and Warsaw need addressing in order to fulfill Riot’s promise of providing support in reducing latency.

In addition to the release date and locations, Riot also announced that the official Valorant version will include a beta game mode, a new map, new agent and new weapon skins.

Help from Zaros

Zaros, by the way, can help beginners and less-skilled gamers get over their fear of becoming castouts. This group of top-ranked players can offer help in advancing a player to higher game levels, by allowing the account owner to spectate while their boost is ongoing. That way, they have real-time and on-the-spot examples of how to react quickly, know what to prioritize and where to direct one’s focus.

Players engaging Zaros’ boosting services are encouraged to achieve valorant improvement on their own. As a Zaros client, they are provided with a member’s area at the Zaros website ( https://zarosboosting.com/valorant-boosting ), where they can personally communicate with their game booster. The latter will be more than glad to give guides on what information to track, explain why they have taken certain positions as well as give pointers on what to avoid.

More importantly, Zaros members have the assurance that their Valorant account will be played with utmost care, and in conformity with their existing skills and actual game level.

Caffeine Possibly Has A Positive Effect On Fibrosis Development

Coffee machines (www.leascoffee.com)in many hospitals and clinics are good. A recent study shows that caffeine could even have a positive effect on fibrosis development especially those with Hepatitis C symptoms.

People with chronic hepatitis C who drink around 620 milliliters of coffee a day (equivalent to 308 milligrams of caffeine) may have a lower risk of advanced fibrosis.

This is the conclusion reached by Canadian and US liver specialists in a contribution for the journal “Hepatology”. From 2006 to 2008, the researchers performed a liver biopsy on 177 patients to assess the condition of the liver. 121 of the 177 study participants had chronic hepatitis C. In 123 patients, none (42) or only mild fibrosis (81) was found, in 54 advanced fibrosis, 18 of whom had cirrhosis. (In fibrosis, connective tissue cells take the place of liver cells over the course of months or years. In the further course, cirrhosis of the liver with scarred shrinkage of the liver and loss of liver function can occur, and in a small number of cases also liver cancer after many years. )

This is not to say that patients rely solely on coffee. A healthy eating habit is still needed with lots of water intake.

The study participants also filled out questionnaires about their coffee consumption. The question was asked about the type of caffeinated luxury foods (coffee, decaffeinated coffee, black or green tea, caffeinated soft drinks such as cola and the like), the amount consumed and changes in consumer behavior in the months and years before the study.

The results seem to suggest a connection between increased coffee consumption and less severe fibrosis, particularly in patients with chronic hepatitis C. A good third of the 84 hepatitis C patients with mild fibrosis consumed more than 308 mg of caffeine per day, in the 37 patients with more advanced ones Fibrosis was only 4 (11%). This relationship persisted even after other factors such as age, gender, body mass index or alcohol consumption were eliminated. However, the calculations are based on an assumed average value of 137 mg of caffeine per 236 ml of coffee – according to Wikipedia, the content can fluctuate between around 60 and 190 mg.

The result shows that the connection between coffee intake and the dangers of fibrosis is not linear. If those who participated were divided based on their coffee intake, their risk of fibrosis appears to be lower in the first quarter which is by far the lowest caffeine intake compared to the succeeding quarters. Therefore, the researchers were considering it feasible that caffeine has a positive effect on the development of fibrosis.

It remains unclear what the presumed positive effects of caffeine are. The study results seem to indicate that only “normal”, non-decaffeinated coffee lowers the risk of fibrosis, but not caffeine from tea, cola or other drinks. The authors point to recent laboratory research that some coffee components such as caffeine could affect certain enzymes and reduce the accumulation of toxins in liver cells. It is also believed that the formation of connective tissue growth factors is inhibited.

Grow Your Nutrition And Health Business With Webinars

How to Grow Your Business with Webinars“How to Grow Your Business with Webinars?” – This is a question that many entrepreneurs or business owners ask as webinars seem to be one great way to create an online presence, reach targeted audience and promote your brand and/or product which would eventually help your business grow.

Nowadays, hosting a webinar is a terrific marketing tool especially if done right. Webinars could engage your audience for a longer period of time and are an excellent instrument to communicating information and your brand wherein your audience will act on it later once you’ve captured their interest.

Webinars are great for any type of business, including businesses related to nutrition and  health as you could effectively promote, increase and grow awareness and successfully drive organic traffic towards your brand/product.

So how could you grow your business with webinars? Here are a few:

promote nutrition and health through webinarKnow Your Audience and Create an Engaging Topic

Selecting the right topic is a fundamental and crucial step to creating a successful webinar. Your topic is what draws the attention of your audience and make them attend your webinar. Also create a fitting and appealing title to catch the interest of your audience. Research on trending topics related to your business, brand or product. Moreover, look into what others are offering to match or level it up a bit to give you and your brand a competitive edge. But, it’s best to offer something that no else does.

Carefully Plan and Prepare for The Webinar

Successful results are the fruits of appropriate and careful planning, this is similar to webinars. Since webinars could be utilized for various purposes, it is important to know your goals and make a well-prepared and well-designed plan to communicate your purpose, spread brand awareness, and engage your audience. Your end-goal is to interact with potential and existing customers/clients, establish relationship and your brand, and to increase conversion.

Continue Producing Engaging Content

If you were able to deliver a successful and fruitful webinar, you need to continue creating and planning more engaging topics and content to make certain your loyal audience keeps returning for more as well draw in more audience. By doing so, you establish your brand and expand your reach which helps your business grow.

Healthy Eating Starts In The Supermarket

Healthy food is part of a healthy lifestyle. The Nutrition Center ‘s ‘Wheel of Five’ is a good starting point. If you eat according to the Wheel of Five, you are getting enough of all the products that provide health benefits, plus all the necessary nutrients to get fit. Choose something different from each slice every day so you get a varied meal on your plate. The general advice is:

  • eat a lot of fruit and vegetables.
  • especially use whole wheat, such as whole wheat bread, whole wheat pasta, couscous.
  • eat less meat and more vegetable. Vary with fish, legumes, nuts, eggs and vegetarian products.
  • take enough dairy such as milk, yogurt and cheese.
  • enjoy a handful of unsalted nuts.
  • use soft or liquid lubricating and cooking fats.
  • drink enough such as tap water, coffee and tea.

The 5 Fabulous Food Groups

Foods that Promote Beard Growth

Would you be able to eat your way to a divine resembling facial hair? Most likely not. Shockingly, that is not how whiskers work. There’s no enchantment meal that will fix everything.

Be that as it may, your eating routine plays a really solid job in how rapidly and soundly your whiskers creates. Facial hair development is directed by the male hormones, testosterone and DHT, and certain food and drinks can normally support these hormones. In addition, there are a huge amount of different nutrients and minerals that assume a job in hair development. To those men who are still trying to grow beard, you should try Joe´s Finest.

EGGS

Each man should realize how to cook eggs at any rate a few different ways as a fundamental ability. It’s an aptitude that ought to be educated in schools with a similar degree of significance as math and science. Because eggs are delightful, but since they are amazingly critical to a solid way of life.

BRAZILIAN NUTS

Selenium, an unfathomably significant mineral for hair development, isn’t in every case simple to discover. It’s not something we ever truly consider.

Luckily in any case, Brazilian nuts are a colossal supplier of selenium. 100 grams of Brazilian nuts contain 1917mcg’s of selenium, which is multiple times more than your day by day prescribed admission.

RAISINS

It’s hard to believe, but it’s true. The food you attempted to exchange away grade school can assist you with developing your facial hair. That is on the grounds that it’s perhaps the greatest supplier of boron, a mineral that is extraordinary for facial hair development.

One investigation demonstrated a 27% lift in testosterone and 12% ascent in DHT when men expended 10mg’s of boron consistently. 110 grams of raisins contain 3mg’s of boron.

So eating a fistful of raisins ordinary will get you making a course for extraordinary facial hair development.

CAULIFLOWER

Like eggs, cauliflower is a tremendous supplier of biotin. That biotin is incredible for fortifying hair and helping in facial hair development.

What’s more, you can get ready cauliflower in any number of approaches to make it a heavenly side dish. Broil it. Crush it. Get it in rice structure. For hell’s sake, you can even get it as a pizza covering.

Is Drinking Beer Healthy?

Is beer carcinogenic or healthy? Is it a thicker or rather the type of alcoholic beverage that falls into the more calorie-friendly category?

Drinking moderate beer is healthy

We all know, of course, that alcohol harms health and is definitely not recommended for pregnant and breastfeeding women, young people and at-risk patients. According to certain sources, beer would increase the risk of cancer , even with small doses. Due to its high purine content, it also increases the risk of gout for those who are sensitive to it, because uric acid is formed during the breakdown of that purine. And it is a fact that alcohol enters the brain through the blood where it disrupts nerve signals and negatively affects memory as well as concentration. But the bulk of the literature on this issue still disagrees with the ‘beer abstainers’. The credo is: Moderately drinking beer is healthy. With sensible use, the beneficial effects and benefits prevail over the negative side effects or risks.

How many glasses per day is moderate?

It is often stated that responsible beer consumption is a maximum of 1 to 2 glasses per day for women, a maximum of 2 to 3 glasses for men. But drinking in moderation is an elastic concept. It is not only gender that is important (women appear to be more sensitive to alcohol than men), there are a number of factors that play a role: the alcohol volume of the beer (a beer of 5% or a heavy tasting beer of 10% and all that in between?), your body weight, your age. And also the circumstances in which the drinking happens: full or empty stomach, use of medication, tiredness or physical condition …

A combination of alcohol with medication can be harmful. And thicker people are less likely to be intoxicated because they have more body fluid to absorb and distribute the alcohol. It is therefore not an exact science and it is not possible to express in concrete figures exactly what quantity falls under the term ‘healthy’.

High Blood Pressure Diet

Hypertension can hit anyone regardless of status. So whether you are an electrician (www.electricianinjoondalup.com.au), a plumber, a lawyer, or even a doctor, you are not exempt from falling victim to high blood pressure. So eat healthy for a better you.

A Hypertension Diet Plan

The change in eating habits is particularly important for hypertension patients. Because the right nutrition can often prevent the use of medication or at least reduce its dosage. In the following, we have put together some nutrition tips for you that can be easily integrated into everyday life. It is important that you follow the tips in the long term – then your blood pressure will also benefit!

Salt only in moderation

A high-salt diet can raise blood pressure. That is why it is best to feed yourself as low in salt as possible as a hypertension patient. They should n’t consume more than four to six grams of salt a day . However, this is often not so easy, since many finished products, but also foods such as bread, sausage, cheese , meat, chips, ketchup or mustard, contain large amounts of salt. Therefore, try to avoid finished products and prefer to cook with fresh products yourself.

You can also try seasoning your food with other spices such as pepper and garlic or fresh herbs such as parsley , chives or basil instead of salt . This not only tastes delicious, but is also good for your blood pressure.

Blood pressure-lowering potassium

Potassium acts as an opponent of sodium , which binds water in the body and thereby increases the blood volume. This in turn can lead to an increase in blood pressure. The ratio of sodium to potassium in the body is particularly important for blood pressure . Because if there is enough potassium, sodium is excreted through the kidneys and blood pressure is not affected.

Therefore, make sure to eat enough potassium-rich foods. Large amounts of potassium are found in foods such as:

  • spinach
  • potatoes
  • Kale
  • bananas
  • apricots
  • avocados
  • Kiwis
  • nuts

Fish and olive oil as a supplier of omega-3 fatty acids

Fish and olive oil are particularly rich in valuable omega-3 fatty acids and monounsaturated fatty acids. These have a positive effect on blood pressure and are therefore particularly recommended for high blood pressure patients. Large amounts of omega-3 fatty acids are found in fish such as tuna, herring, salmon, mackerel and sardines.

In contrast to fish, you should only consume meat in moderation: meat should not be served on the table more than two to three times a week – but this does not only apply to people with high blood pressure . Prefer white meat like chicken or turkey and be sure to buy lean pieces without skin.

A lot of fruits and vegetables

Fruits and vegetables are healthy and therefore recommended for high blood pressure patients. Many varieties are rich in valuable minerals – in addition to calcium and magnesium, the potassium they contain is particularly important.

Fruits and vegetables can be easily integrated into everyday life: cut some fruit into your muesli in the morning, eat a fruit salad for dessert at lunchtime or decorate your breads with a little cucumber or tomato in the evening. In addition, fruits and vegetables are also great as small snacks for in between.

Avoid alcohol if possible

Every now and then a glass of wine is said to reduce the risk of diseases of the cardiovascular system, while a regular high alcohol consumption demonstrably increases blood pressure. Similar to salt, alcohol also means that you should not go overboard: for men, no more than a large glass of wine (30 grams of alcohol) is allowed per day, women should not exceed a small glass of wine (20 grams Alcohol). However, it is recommended that you often avoid alcohol altogether.

A balanced diet not only has a direct but also an indirect effect on blood pressure. Because if you eat a healthy diet as much as possible and only indulge in sweets and fatty foods from time to time, your weight will also decrease – and your blood pressure will benefit! Because while being overweight can have a negative impact on blood pressure, weight loss improves the values: for every kilogram of body weight loss, blood pressure drops by around 2mmHG.

The Pros And Cons Of Switching To A Low Carb Diet In Hopes To Reduce Body Fat

There are a lot of ways for you to reduce your current body weight somehow, but one thing is for sure: trimming excess fats in your body will not happen overnight, and you should not expect a drastic change in your body mass overnight. One thing to achieve your lighter and healthier body is to have a more active lifestyle, either by choosing a sports effective in keeping you sweating everyday or just finding the right set of exercises that you can do in less than 20 minutes.

Perhaps the most important thing in your journey to fitness is to find the right diet. This does not always mean to starve yourself by limiting the amount of your daily food intake. Choosing the right kind of food in every meal is the answer. Nowadays, people are getting hooked into diel plans that are very low in carbohydrates.

Perhaps it is some kind of a belief among people trying to lose weight that carbs is the root of all evil, causing people to gain excess and unwanted body fats in just a short matter of time. However, some people fail to realize that carbohydrates must not be solely to blame for this, and trimming too much on carbs will cause some health issues down the road.

‘Keto’ Diet: Lowering Your Carbs Intake Then Increasing Fat Consumption To Lose Weight

One of the most popular low-carb diet fad that you may have already heard is the ketogenic diet. As the name implies, ketogenic diet is mainly focused on our bodies’ production of ketones after eating. Ketone is said to be responsible in reducing our blood sugar levels and preventing the possibility of any excess sugar intake (can be fructose or sucrose) to be converted into body fat. Likewise, high ketone levels in our body is said to improve our metabolism, and in the event that our bodies need additional source of energy for our activities, the excess fats in different parts of our body will be used and burned in the process. Sounds interesting, isn’t it?

To follow a ketogenic diet, you must prepare your meals that are high in fat but very low in carbohydrates. This is similar to other diets that you heard before, except that instead of protein, your body will run on high amounts of fat so that ketosis will be in effect.

You will need to pour a bit more of your time and effort in planning your daily meals, that is if you want your keto diet to be effective. The kind of food that you will eat, as well as the right amount of each kind to consume, must be carefully laid out. In this case, you must be very committed in switching to healthier food options that follow a strict keto diet plan.

Unfortunately, Not All Things Like ‘Keto’ Are As Good As They Seem

The thing with ketogenic diet and other low carb diets is that they are not as sustainable as you would think. It is easy to visualize yourself cutting on rice and bread to limit your over-all carbs intake, but in reality, your body will naturally crave for carb-rich food because carbohydrates is our primary source of energy. You might just be kidding yourself just like when you try to prank dial someone for some good time.

Also, when it comes to increased amount of fat running in your blood stream, you must be ready of the possible health issues coming with ketogenic diet. If you try to follow a healthier way into ketosis, then there is nothing for you to worry about. Although, for your peace of mind, remember to sweat it out and keep your heart pumping while following a keto lifestyle.

What Older People Should Look For In Their Diet

Basically, the same applies to healthy older people as to younger people. Those who eat healthy, balanced and appropriate needs can count on not having any deficiency symptoms. However, the body changes with age. Energy consumption decreases, the proportion of muscles usually decreases, and the proportion of water also decreases. 

The percentage of body fat often increases. However, the need for nutrients (such as vitamins and minerals) usually remains similarly high. The need for nutrients can even increase, for example, due to medication. Older people are a particularly heterogeneous group that can find themselves in very different life and health situations.

What should older people look for in their diet?

  • Choose foods that contain many important nutrients and are still relatively low in calories ( e.g. fruits, vegetables, legumes, whole grains, low-fat milk and dairy products). Pay attention to the intake of high-fat sea fish and high-quality, vegetable oils.
  • Eat meat and sausages as well as eggs in moderation.
  • Avoid high-fat, high-sugar and highly salted foods – use salt sparingly.
  • Reduce the quantities and portion sizes overall.

Often people forget to drink or do not correctly estimate the amount. The feeling of thirst also subsides in old age. Therefore, it is particularly important for older people to drink before feeling thirsty. It can be helpful to consciously incorporate drinks into everyday life:

  • Adequate drinking means at least 1.5 liters per day ( e.g. water, mineral water, unsweetened herbal and fruit teas, diluted fruit or vegetable juices).
  • Drink with every meal ( e.g. morning tea, water for lunch and water or diluted fruit juice in between). Soups and fruit also contain liquid. However, these are not counted among the 1.5 liters of drinks per day, but should also be eaten.
  • Only drink alcohol in moderation!

Important vitamins and minerals

Vitamins and minerals are especially important for older people. Some of them are of particular importance with increasing years.

Vitamin D and calcium: Vitamin D is necessary for the metabolism of calcium and therefore also for the bone metabolism. If the elderly do not spend enough time outdoors, a deficiency can occur (vitamin D can be formed by the body itself through the action of sun in the skin). In addition, vitamin D deficiency – among other factors – can be associated with the development of osteoporosis and also accelerate it. Oily fish such as salmon or mackerel are considered to be foods rich in vitamin D. For more information, see Vitamin D , Calcium, and Diet and Osteoporosis.

Folic acid: A folate deficiency can act indirectly as a risk factor for stroke . Folic acid is mainly absorbed with fresh vegetables and fruit. The supply is usually too low. For more information, see Folic Acid .

Watch a Movie With a Healthy Snacks

While watching online Filmyonlinezdarma.sk, it’s delicious while chewing a packet of popcorn or other snacks.  But Popcorn, Snack, Cinema, Food, Tasty, Salty, Deliciousif you want to run a healthy life, you better replace the snack friends watching movies with a healthier one. There are many choices. Check out the recommendations below!

Yogurt

Unlike ice cream, yogurt has a lighter composition and is beneficial for health. The content of probiotics is very good for the digestive system. To make your yogurt snack fresher and healthier, try adding strawberries and a little vanilla extract. Yummy!

Popcorn Without Butter

This snack contains antioxidants that can ward off cancer and heart disease. Do not forget the fiber content contained in popcorn, good for health too, you know! However, toppings such as butter and salt can increase the intake of calories, carbohydrates, and sodium which can increase the risk of obesity, hypertension, and heart disease. Fresh popcorn is equally delicious, too!

Fruit Salad

The content of natural sugar or fructose in fruit is easily broken down in the body. Hence, fruit salads are often referred to as healthy snacks. You can mix your own fruit salad with bananas, melons, and apples to get the protein, fiber, potassium, vitamin C, and vitamin A your body needs.

Vegetable Creations

Instead of very salty potato chips, you can choose vegetables to make a snack. Carrot or bean steaming can be a practical option. If you want more flavor, you can saute spinach leaves and serve with bread.

Hot Soup

Enjoying a bowl of soup while watching a movie will make it feel warmer. You can fill the soup with vegetables according to taste. To add flavor, you can cook with your favorite broth.

Cereals

This one wheat snack is also suitable to accompany you watching a movie. Cereals that are rich in fiber and B vitamins will nourish the digestive system and make us full longer. Choose cereals that are low in sugar, fat, and salt for a healthier snack. Don’t forget to check the nutritional information before you buy it!

Soybeans

Nuts are known to store a lot of nutrients. Its small size and delicious taste make many people who consume nuts as a snack. Also suitable for watching a movie!

 

How to Keep Your Ferrets Healthy

Once you decided to take care of a ferret and bring it home, whether it is adopted or purchased, you should keep in mind that it is already a big responsibility and that you must treat it as a family member and other types of pets such as dogs and cats. In order to make sure your ferret will stay happy and that it will be with you for a long time, is to keep your ferret healthy, and provide a clean home or a cage. Experts on Petfriendlypdx says that it is also important for your ferret to have its own cage and serve as its own bedroom. Also, you will be needing once in case you have to bring your ferret in a travel.

Below are important things your vet may likely do to your ferret: 

1.Get a vet who is great with ferrets. He/she will do check up on you pet to make sure that it is in proper condition. The vet will check the feces to determine if there are parasites, teeth and mouth for any diseases, skin, and ears.

2.Vet will most likely require your ferrets two vaccines, one is for anti-rabies and the other one is for distemper. These are important vaccines even if you are just planning to keep you ferret indoor.

3. A heartworm prevention is very common among animals and they need this in order to protect them from dangerous mosquito bites. Also, anti tick and flea is also recommended. There are lots of anti tick and flea that you can buy online on at pet store.

4. Lastly, it is also possible that your vet will discuss with ways on how to help you ferret prevent gland diseases.

Aside from the regular visit at the vet, these are other ways for you to take care of your ferret: 

1.Make sure to feed your pet with a lot of healthy foods that are rich in protein.

2.Do not let your ferret stay in its cage for days.

3.Make sure to clean and disinfect the ferret cage.

4.Brush your ferret’s teeth and give it a bath every week.