Download or read book The Intermittent Fasting Solution A Step by Step Plan for Mastering Weight Loss written by Dianna Cardin and published by Dianna Cardin. This book was released on 2024-03-21 with total page 34 pages. Available in PDF, EPUB and Kindle. Book excerpt: Ready to take control of your weight loss journey? Dive into the ultimate guide to Intermittent Fasting! Discover top methods, essential tips, and 10 crucial foods to fuel your success while avoiding common pitfalls. Whether you're a beginner or seasoned faster, this video has everything you need to kickstart your transformation. Don't wait any longer – unlock the power of Intermittent Fasting and achieve your health goals today!
Download or read book Intermittent Mastery The Ultimate Guide to Achieving Success with Intermittent Fasting written by Samantha Andreas and published by Richards Education. This book was released on with total page 139 pages. Available in PDF, EPUB and Kindle. Book excerpt: Unlock the secrets to optimal health, weight loss, and peak performance with "Intermittent Mastery: The Ultimate Guide to Achieving Success with Intermittent Fasting." In this comprehensive and empowering book, you'll delve into the science behind intermittent fasting, explore various fasting methods, and discover practical strategies to seamlessly incorporate fasting into your lifestyle. From overcoming common challenges to maximizing the health benefits of fasting, each chapter is packed with actionable tips, meal plans, and expert advice to guide you on your journey. Whether you're a beginner or seasoned faster, "Intermittent Mastery" equips you with the knowledge and tools to transform your body, mind, and life through the power of intermittent fasting. Embark on a transformative journey today and unlock your full potential with intermittent fasting.
Download or read book Intermittent Fasting For Dummies written by Janet Bond Brill and published by John Wiley & Sons. This book was released on 2020-12-03 with total page 326 pages. Available in PDF, EPUB and Kindle. Book excerpt: Lose weight and belly fat, prevent disease, boost metabolism, and live longer! So, you want to begin an intermittent fasting plan and embark on a leaner, healthier and longer life? You probably have already heard about this wildly popular health and fitness diet plan. Intermittent fasting continues to be one of the top Google trending diet searches of the year. The truth is that intermittent fasting programs are popular because they are much easier to maintain than traditional, highly restrictive, calorie-controlled diets. Scientific studies show that intermittent fasting can have extraordinary health benefits such as: Promoting weight and body fat loss (especially stubborn belly fat) Stabilizing blood sugar levels, reducing insulin resistance, and managing diabetes Increasing resistance to stress and suppressing inflammation Improving cardiovascular health including lowering resting heart rate, blood pressure and “bad” cholesterol levels Supporting brain health and improving memory Fighting premature aging Fostering a healthier gut Boosting psychological well-being If you are ready to get on the intermittent fasting bandwagon, then here is the perfect step-by-step guide to following an intermittent fasting plan of your choice. Whether it’s the 16:8 method, the Warrior intermittent fasting plan; the Alternate Day intermittent fasting plan; the 5:2 method; or the Eat-Stop-Eat intermittent fasting plan. Too good to be true? No, but the trick―as with everything―is doing it in a safe and effective way and Intermittent Fasting For Dummies makes that easy, providing tried and true evidence-based advice and information about the five most popular methods and 40+ recipes that will suit any lifestyle or diet. Nutrition and fitness expert―and internationally recognized specialist in disease prevention―Janet Bond Brill shows you how to choose the method that suits you best, as well as guiding you through the science behind intermittent fasting, including how it ignites your fat-burning potential, promotes cellular repair, increases the production of growth hormone, and reduces insulin and blood sugar levels. Choose the right plan and stick to it Make more than 40 healthy and delicious nutritionist-approved meals Lose weight and body fat and keep it off Improve overall health and prevent disease Wherever you are in your health journey―seeking weight loss, getting fitter, living a disease prevention lifestyle or building muscle―Intermittent Fasting For Dummies shows you how to make the science of "too good to be true" into a truly effective part of your regular, healthy routine.
Download or read book Mastering Diabetes written by Cyrus Khambatta, PhD and published by Penguin. This book was released on 2020-02-18 with total page 402 pages. Available in PDF, EPUB and Kindle. Book excerpt: The instant New York Times bestseller. A groundbreaking method to master all types of diabetes by reversing insulin resistance. Current medical wisdom advises that anyone suffering from diabetes or prediabetes should eat a low-carbohydrate, high-fat diet. But in this revolutionary book, Cyrus Khambatta, PhD, and Robby Barbaro, MPH, rely on a century of research to show that advice is misguided. While it may improve short-term blood glucose control, such a diet also increases the long-term risk for chronic diseases like cancer, high blood pressure, high cholesterol, chronic kidney disease, and fatty liver disease. The revolutionary solution is to eat a low-fat plant-based whole-food diet, the most powerful way to reverse insulin resistance in all types of diabetes: type 1, type 1.5, type 2, prediabetes, and gestational diabetes. As the creators of the extraordinary and effective Mastering Diabetes Method, Khambatta and Barbaro lay out a step-by-step plan proven to reverse insulin resistance-the root cause of blood glucose variability- while improving overall health and maximizing life expectancy. Armed with more than 800 scientific references and drawing on more than 36 years of personal experience living with type 1 diabetes themselves, the authors show how to eat large quantities of carbohydrate-rich whole foods like bananas, potatoes, and quinoa while decreasing blood glucose, oral medication, and insulin requirements. They also provide life-changing advice on intermittent fasting and daily exercise and offer tips on eating in tricky situations, such as restaurant meals and family dinners. Perhaps best of all: On the Mastering Diabetes Method, you will never go hungry. With more than 30 delicious, filling, and nutrient-dense recipes and backed by cutting-edge nutritional science, Mastering Diabetes will help you maximize your insulin sensitivity, attain your ideal body weight, improve your digestive health, gain energy, live an active life, and feel the best you've felt in years.
Download or read book Celebrating Your Vibrant Future written by Laurie Lewis and published by . This book was released on 2022-11-22 with total page 0 pages. Available in PDF, EPUB and Kindle. Book excerpt: The intentional practice of Intermittent Fasting is a daily pattern of eating and offers a much-needed healing pause for your gut, organs, blood, brain, and hormones.With Laurie's action-oriented instruction, her linear guide illustrates ways to apply this safe practice, and you will find the right fasting pattern for you and your life. Every woman deserves to discover freedom, healing, and aliveness as she embarks on this profound and remarkable second half of life. This workbook will help you do just that.
Download or read book Intermittent Fasting For Women Over 50 written by Amanda Harper and published by . This book was released on 2019-08-13 with total page 108 pages. Available in PDF, EPUB and Kindle. Book excerpt: Buy the Paperback Version of this Book and get the Kindle Book Version for FREE! If уоu'rе a 50+ wоman, whо iѕ wondering if Intermittent Fasting is suitable for mature women, оr you've аlrеаdу dесidеd to gо аhеаd with it аnd you're juѕt looking for a kinder and gentler approach, thеn keep reading. Many аttributе раin and ѕiсknеѕѕ to оld аgе, but getting оldеr dоеѕ not equate to gеtting ѕiсkеr - аt lеаѕt, it doesn't hаvе to. Pаrt оf аging does invоlvе a dеgrее of dесlinе in hоw we can funсtiоn, but it dоеѕn't hаvе tо bе dеbilitаting аnd isolating. Unfоrtunаtеlу, this is the ѕаd rеаlitу fоr mаnу women аnd еldеrѕ in оur ѕосiеtу. Rather than ѕееing getting оldеr аѕ unfоrtunаtе, wе саn ѕuрроrt hеаlthiеr mеntаl аnd рhуѕiсаl hеаlth аt аnу аgе thrоugh a mоrе appropriate diеt. And thе truth is: thеrе аrе mаnу аdvаntаgеѕ of fоllоwing intermittent fasting fоr senior аdultѕ. Not оnlу you will еxрlоrе the connection bеtwееn аging аnd hеаlth, thiѕ bооk will tаkе a lооk аt how diet аnd lifеѕtуlе play a big раrt in ensuring that we live a long аnd hеаlthу lifе. Whether you hаvе a lоvеd оnе in your life thаt iѕ аgе 50+ or if you fall within that age category, let's take a lооk at hоw kеtоѕiѕ fоr seniors саn hеlр еvеrуоnе еnjоу the gоldеn уеаrѕ. What you will get and learn from this book: - What a Intermittent fasting is - Benefits as a mature woman - How to Get into Ketosis - Great Weight Loss Tips for women over 50 - 30+ selected recipes for your meals Thаnkѕ tо thе trаining thаt hаѕ bееn сrеаtеd оvеr timе аnd рrореr nutritiоn, it iѕ роѕѕiblе tо improve the body shape and prevent diabetes also as a senior woman. All you need is the right information! Would You like to Know More? Start now! Scroll up and grab your copy today!
Download or read book Mastering Diabetes written by Cyrus Khambatta, PhD and published by Penguin. This book was released on 2022-10-18 with total page 401 pages. Available in PDF, EPUB and Kindle. Book excerpt: The instant New York Times bestseller. A groundbreaking method to master all types of diabetes by reversing insulin resistance. Current medical wisdom advises that anyone suffering from diabetes or prediabetes should eat a low-carbohydrate, high-fat diet. But in this revolutionary book, Cyrus Khambatta, PhD, and Robby Barbaro, MPH, rely on a century of research to show that advice is misguided. While it may improve short-term blood glucose control, such a diet also increases the long-term risk for chronic diseases like cancer, high blood pressure, high cholesterol, chronic kidney disease, and fatty liver disease. The revolutionary solution is to eat a low-fat plant-based whole-food diet, the most powerful way to reverse insulin resistance in all types of diabetes: type 1, type 1.5, type 2, prediabetes, and gestational diabetes. As the creators of the extraordinary and effective Mastering Diabetes Method, Khambatta and Barbaro lay out a step-by-step plan proven to reverse insulin resistance-the root cause of blood glucose variability- while improving overall health and maximizing life expectancy. Armed with more than 800 scientific references and drawing on more than 36 years of personal experience living with type 1 diabetes themselves, the authors show how to eat large quantities of carbohydrate-rich whole foods like bananas, potatoes, and quinoa while decreasing blood glucose, oral medication, and insulin requirements. They also provide life-changing advice on intermittent fasting and daily exercise and offer tips on eating in tricky situations, such as restaurant meals and family dinners. Perhaps best of all: On the Mastering Diabetes Method, you will never go hungry. With more than 30 delicious, filling, and nutrient-dense recipes and backed by cutting-edge nutritional science, Mastering Diabetes will help you maximize your insulin sensitivity, attain your ideal body weight, improve your digestive health, gain energy, live an active life, and feel the best you've felt in years.
Download or read book Eat It Later written by Michael Alvear and published by Woodpecker Media. This book was released on 2015-07-27 with total page 133 pages. Available in PDF, EPUB and Kindle. Book excerpt: QUIT SUGAR LIKE ADDICTS QUIT DRUGS Get off sugar the way psychologists get people off drugs. This book will teach you how to free yourself from unhealthy foods with the pain-free principles of medically supervised drug withdrawals. FREE YOURSELF FROM FRIES AND CHIPS, TOO. Got a potato chip problem? An unhealthy relationship with french fries? The psychological strategies in this book, developed by treatment centers to reduce drug cravings, will eliminate or seriously reduce your need for fat bombs like fries. Painlessly. Without suffering. RELEASE YOURSELF FROM COFFEE AND ENERGY DRINKS Drinking three pots of coffee? Downing energy drinks at an alarming rate? These tactics work on any problem food or liquid. LEARN THE KEYS TO SELF-CONTROL. You are not going to get a list of foods to eat or avoid. Or recipes or meal suggestions. You’re not going to count calories, fat, carbs or sugar. You’re not going to hear some wild new theory about weight loss. You are going to release yourself from unhealthy cravings for sugar, salt and fat with strategies identified by researchers and psychologists as the keys to self-control. The result? Permanent weight loss without going on a diet. PUT YOUR EATING HABITS IN REHAB What problem food or drink would you like to give up? “A WELLNESS STRATEGY THAT CHANGES THE WAY YOU THINK ABOUT FOOD. Alvear’s writing style and the structure of his book make for an easy read and, more importantly, easy use in daily life.” -- A Kirkus Reviews “RECOMMENDED” Book
Download or read book Mastering the Dubrow Diet Your Comprehensive Guide to Achieving Optimal Health and Wellness written by Samantha Andreas and published by Richards Education. This book was released on with total page 114 pages. Available in PDF, EPUB and Kindle. Book excerpt: Unlock the secrets to optimal health and wellness with 'Mastering the Dubrow Diet.' In this comprehensive guide, you'll dive deep into the science behind the Dubrow Diet and discover the principles that can transform your body and mindset. From understanding the diet's phases to mastering meal planning and maximizing exercise for results, each chapter is packed with practical advice, strategies, and delicious recipes to help you succeed. Learn how to navigate social situations, harness the power of mindfulness, prioritize sleep, and maintain balance in life. Overcome challenges, set realistic goals, and sustain your success long beyond the diet. Whether you're a beginner or a seasoned practitioner, this book is your ultimate companion on the journey to becoming your healthiest, happiest self.
Download or read book The Paleo Path Mastering the Art of Paleo Living written by Samantha Andreas and published by Richards Education. This book was released on with total page 142 pages. Available in PDF, EPUB and Kindle. Book excerpt: Embark on a transformative journey to optimal health and vitality with 'The Paleo Path: Mastering the Art of Paleo Living.' In this comprehensive guide, delve into the origins, principles, and benefits of the Paleo lifestyle. From stocking your Paleo pantry to mastering cooking techniques, crafting balanced meals, and optimizing fitness performance, each chapter offers invaluable insights and practical tips. Explore specialized topics like adapting Paleo for special diets, sustainability, and holistic wellness. With expert guidance and inspiring stories, 'The Paleo Path' equips you with the knowledge and tools to thrive on your Paleo journey, sustaining long-term success and embracing a vibrant, Paleo-powered life.
Download or read book Summary of Cyrus Khambatta Robby Barbaro s Mastering Diabetes written by Milkyway Media and published by Milkyway Media. This book was released on 2024-03-26 with total page 32 pages. Available in PDF, EPUB and Kindle. Book excerpt: Get the Summary of Cyrus Khambatta & Robby Barbaro's Mastering Diabetes in 20 minutes. Please note: This is a summary & not the original book. "Mastering Diabetes" by Cyrus Khambatta and Robby Barbaro is a comprehensive guide for managing all forms of diabetes through lifestyle and dietary changes. The authors, both living with type 1 diabetes, advocate for a low-fat, plant-based, whole-food diet, coupled with regular exercise to combat insulin resistance and enhance overall health. They share their personal experiences and success stories from their Mastering Diabetes Coaching Program, emphasizing the importance of a supportive community and consulting healthcare providers when making dietary changes...
Download or read book Autophagy Mastery Follow the Autophagy Diet Healing Secrets That Many Men and Women Have Followed to Enhance Anti Aging Weight Loss for a Healthier Body With Water Fasting Intermittent Fasting written by Elouisa Smith and published by Elouisa Smith. This book was released on with total page 86 pages. Available in PDF, EPUB and Kindle. Book excerpt: Unlock the Secrets of the Autophagy Diet for Rapid Weight Loss and Anti-Aging! Are you ready to transform your body and health with a powerful, scientifically-backed method? Discover Autophagy Mastery, your ultimate guide to unlocking the potential of the Autophagy Diet — a natural, body-healing process that supports anti-aging and weight loss with minimal effort. Whether you’re new to intermittent fasting or looking to maximize the benefits of water fasting, this comprehensive ebook will guide you step-by-step to achieve your health goals. Autophagy Mastery reveals how countless men and women have harnessed the power of autophagy to enhance their weight loss journey and reverse the signs of aging. Are you tired of restrictive diets that make losing weight feel like an impossible task? With the Autophagy Diet, you can shed extra pounds, burn fat, and rejuvenate your body — all while eating nourishing foods and enjoying the benefits of water fasting and intermittent fasting. What You’ll Learn in Autophagy Mastery: - What is the Autophagy Diet?: Understand how this self-cleansing process eliminates damaged cells, boosting your body’s natural healing abilities. - How to create effective Autophagy Diet plans that suit your lifestyle and deliver sustainable results. - The best foods to incorporate for maximum autophagy benefits and which to avoid for optimal health. - Proven strategies to lose 10 pounds in just 10 days without feeling deprived or exhausted. - A holistic approach to adopting the Autophagy Diet as a way of life for long-term health and wellness. If you’ve struggled with traditional diets, it’s time for a new approach. Autophagy Mastery will show you how to achieve weight loss and anti-aging results by simply harnessing your body’s natural ability to detox and regenerate. Why wait any longer to start living your healthiest life? This guide will give you all the tools you need to succeed. Your journey to a leaner, more vibrant you begins today with Autophagy Mastery! For Fans Of: - The Longevity Diet by Valter Longo - The Complete Guide to Fasting by Dr. Jason Fung - The Obesity Code by Dr. Jason Fung If you’ve been inspired by these bestsellers, you’ll love how Autophagy Mastery combines the science of autophagy with practical, easy-to-follow tips for intermittent fasting and water fasting. This ebook is perfect for anyone looking to embrace a healthier lifestyle, lose weight, and turn back the clock on aging. Make today the day you commit to a healthier, more energized life — grab your copy of Autophagy Mastery now!
Download or read book Thriving on Carnivore Mastering the Ultimate Diet for Optimal Health written by Samantha Andreas and published by Richards Education. This book was released on with total page 160 pages. Available in PDF, EPUB and Kindle. Book excerpt: In "Thriving on Carnivore: Mastering the Ultimate Diet for Optimal Health," delve into the transformative world of the carnivore lifestyle with comprehensive guidance and expert insights. From understanding the origins of this dietary approach to debunking myths and misconceptions, this book equips you with the knowledge needed to thrive on carnivore. Explore the science behind carnivore nutrition, learn how to build a balanced carnivore plate, and optimize your nutrient intake for peak performance and well-being. Discover the myriad health benefits of carnivore, from weight loss and mental clarity to improved digestion and hormonal balance. Overcome challenges, tailor carnivore to your unique needs, and learn how to sustainably integrate this lifestyle for long-term health. Packed with practical tips, troubleshooting advice, and ethical considerations, "Thriving on Carnivore" is your ultimate guide to unlocking the full potential of the carnivore diet and achieving a state of vibrant health and vitality.
Download or read book The Diabetes Code written by Dr. Jason Fung and published by Greystone Books Ltd. This book was released on 2018-04-03 with total page 245 pages. Available in PDF, EPUB and Kindle. Book excerpt: FROM NEW YORK TIMES BESTSELLING AUTHOR DR. JASON FUNG • “The doctor who invented intermittent fasting.” —The Daily Mail “Dr. Fung reveals how [type 2 diabetes] can be prevented and also reversed using natural dietary methods instead of medications … This is an important and timely book. Highly recommended.” —Dr. Mark Hyman, author of The Pegan Diet “Dr. Jason Fung has done it again. … Get this book!” —Dr. Steven R. Gundry, author of The Plant Paradox Everything you believe about treating type 2 diabetes is wrong. Today, most doctors, dietitians, and even diabetes specialists consider type 2 diabetes to be a chronic and progressive disease—a life sentence with no possibility of parole. But the truth, as Dr. Fung reveals in this groundbreaking book, is that type 2 diabetes is reversible. Writing with clear, persuasive language, Dr. Fung explains why conventional treatments that rely on insulin or other blood-glucose-lowering drugs can actually exacerbate the problem, leading to significant weight gain and even heart disease. The only way to treat type 2 diabetes effectively, he argues, is proper dieting and intermittent fasting—not medication. “The Diabetes Code is unabashedly provocative yet practical ... a clear blueprint for everyone to take control of their blood sugar, their health, and their lives.”—Dr. Will Cole, author of Intuitive Fasting
Download or read book Mastering Your Metabolism written by Barrett Williams and published by Barrett Williams. This book was released on 2024-10-23 with total page 109 pages. Available in PDF, EPUB and Kindle. Book excerpt: Unlock the secrets to optimizing your body's engine with "Mastering Your Metabolism." This comprehensive guide dives deep into the intricate world of metabolism, empowering you with the knowledge to transform your health and vitality. Discover the fundamental systems that govern your metabolic rate and how they impact your weight. Dispel common myths and fuel your understanding with scientific insights into how your body really processes energy. Navigate through the essential roles hormones play, from insulin's delicate balance in blood sugar regulation to the profound effects thyroid and stress hormones have on your metabolic health. Nutritional science comes alive in this book, offering an exploration into the significance of macronutrients and micronutrients. Learn how the glycemic index affects your body's metabolism and how you can balance your diet for optimal health. Delve into the intricacies of metabolic conditions like obesity and diabetes, uncovering strategies for prevention and management. Find your personalized path with tailored nutrition plans designed to match your metabolic needs, while incorporating exercise plans that maximize the afterburn effect. Learn the critical importance of sleep and stress management, which can significantly influence your metabolic rate. Explore the vibrant world of metabolism-boosting foods and supplements, and evaluate their effectiveness in your health journey. Understand the fascinating connection between gut health and metabolism, and the role your genetic makeup plays in metabolic wellness. "Mastering Your Metabolism" also debunks popular diet trends, giving you a balanced and sustainable approach to dietary habits. Embrace the tools and techniques to monitor your progress, avoid the yo-yo effect of dieting, and cultivate a lifelong positive relationship with food. Finally, integrate these learnings into a holistic health plan that fuels long-term success and motivates you on your metabolic journey. Empower your body, optimize your health, and celebrate the vibrant life you deserve.
Download or read book Mastering Mindful Eating written by Michelle Babb and published by Sasquatch Books. This book was released on 2020-12-01 with total page 210 pages. Available in PDF, EPUB and Kindle. Book excerpt: Transform your relationship with food and develop healthy eating habits with practical advice and 30 nutritious recipes from a registered dietitian. Discover the art and science of mindful eating! Eating a sandwich while running from a bear isn’t good for digestion or nutrition. That’s exactly what we’re doing when eating a meal on the run or being distracted by computers, TVs, and our phones. Rather than nourishing our bodies, we are feeding anxiety and poor habits that prevent our systems from functioning well. Author and registered dietitian Michelle Babb shows you how to practice mindful eating that lets your body access the nutrients from food and turn on its self-regulating system. When you build a positive relationship with food, you reduce binge and emotional eating—and can shed pounds, maintain your healthiest weight, and ensure optimal digestion. Here, you’ll learn how to: • Bring your attention to eating • Engage the senses (tune into smell, taste, texture, thoughts) while eating • Identify your habits and patterns around food • Eat when you're hungry (and know when you're full) • Discover foods that taste good (and make you feel good) • Whip 30 vegetarian recipes designed to engage all your senses Whether you are trying to lose weight, recover from an eating disorder, or improve your overall state of calm and wellness, this book helps you change your relationship with food and cultivate a positive eating mindset.
Download or read book Free Sample Mastering VOCABULARY through Contextual Usage for GRE MBA SAT Banking SSC Defence Railways CAPF Exams 3rd Edition written by Disha Experts and published by Disha Publications. This book was released on 2022-03-16 with total page pages. Available in PDF, EPUB and Kindle. Book excerpt: Scared of cramming those miles long word lists? Wish you had an easier, less frightening way of mastering vocabulary for GRE, IELTS, TOEFL, SAT, MBA, UPSC, Banking, SSC, Defence, Railways & CAPF competitive exams? Worry not, for we have the perfect solution for you. For the first time in INDIA, Disha brings for the students, a unique and innovative way to master the wordlist. “Master Vocabulary though Contextual Usage” is a compilation of 50 scintillating stories encompassing a diverse range of trending issues from areas of politics, culture, society, economics, technology, history, sports, environment and media, collected from various sources and curated to serve a twofold purpose. First and foremost, the book eases the process of learning new words and their correct usage by reading them in the contextual backdrop in the stories and their detailed meaning, along with their Synonyms & Antonyms, at the end of every chapter. And secondly, the book makes you aware of the current trends and gives you insights into the recent global issues. Based on the Learning through Contextual Usage strategy, the book will help you master English Vocabulary through: 1. Cool stories to provide an understanding of the contextual usages of difficult words. 2. Meanings, Synonyms and Antonyms of new and difficult words, with the parts of speech they belong to, at the end of every chapter. 3. An Alphabetical list of the words at the end of the book for easy reference. The book provides a radical approach of combining an extremely readable book and a dictionary in one package and is an extremely useful asset for examinations like GRE, IELTS, TOEFL, SAT, MBA, UPSC, Banking, SSC, Defence, Railways & CAPF etc. The book also offers multiple benefits to the readers: • Improves Vocabulary • Improves General Knowledge • Improves Reading Skills • Teaches Contextual Usage • Inputs for Essay Writing • Inputs for GD/ PI • Improves Socio-economic Awareness • UPSC Answer Writing • GRE & GMAT Analytical Writing • Updates on Current Trend & Issues • A cool and fun reading
