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18 Amazing Benefits of Following a whole food Ketogenic Diet
Since the year 2002, over 20 human studies have been conducted on low-carb diets. In almost every one of those studies, low-carb diets come out ahead of the diets they are compared to. Not only does low-carb cause more weight loss, it also leads to major improvements in most risk factors… including cholesterol.
1. Lower blood pressure: Low carb diets are very effective at reducing blood pressure. If you are taking any blood pressure medications, be aware that you might start feeling dizzy from too much medication while on a ketogenic diet plan. You may be able to reduce your BP meds (talk to your doctor first).
2. Drop in Cholesterol: Cholesterol is made from excess glucose in the diet. As you eat less sugar creating foods, you do less damage to your arterial system and inflammation drops. Your cholesterol will drop as your body has less glucose from which to make it, and less need for repairing the damages of inflammatory chemicals.
3. Increase in HDL Cholesterol (the more saturated fat you eat, the higher it will go.) This is actually a good thing, because it improves the ratio of HDL/LDL. Higher HDL levels (above 39 mg/dL) indicate a healthier heart.
4. A drop in triglycerides: carbohydrate consumption is closely tied to triglyceride levels, and one of most well known ketogenic diet benefits.
NB. The less carbohydrate you eat, the lower your triglycerides readings will go. The ratio of triglycerides to HDL (expressed Triglyceride/HDL) is the best predictor of heart attack risk and is one of blood test results to which you should really pay attention. The closer this ratio is to 1:1, the healthier you are.
5. Drop in fasting blood sugar and fasting insulin levels: less sugar coming in, less sugar driving up blood sugar and insulin levels.
6. Your levels of C Reactive Protein (CRP) and HBA1c proteins will decrease. These are both markers of inflammation and heart disease risk.
7. More energy. You'll be amazed at how much energy you have. Any chronic fatigue symptoms should get better. If you are taking a statin (a cholesterol lowering drug). Statins compromise cellular mitochondria which results in fatigue and muscle pain.
8. Decrease in stiffness and joint pain. This is one of the best side effects of following a ketogenic diet plan. The diet eliminates grain based foods from your diet, and they, in my opinion are the biggest cause of chronic illness and pain, especially muscle stiffness and joint pain. As I often say, no grain, no pain.
9. Clearer thinking. The "fogginess" that accompanies a high carb diet will disappear. The brain is over 60% fat by weight, and the more fat you eat, the better it can maintain itself and work to its full capacity. Others more scientifically inclined might talk about essential fatty acids and neurotransmitter function.
10. Changes in your sleep patterns and an improvement in sleep apnea symptoms. It is commonly known that sleep apnea is tied to grain consumption, the heartburn it causes, and reactive hypoglycemia from a high carb diet. Another sleep benefit of eating less carbs is that those urges to take a late afternoon nap will go away. Not falling asleep at your desk every afternoon is one of the best ketogenic diet benefits.
11. Weight loss: sticking to a ketogenic diet plan can be very effective for normalizing your weight. This can be supported by a program of weight training that will accelerate metabolism. Liquid diets such as meal replacements lack sustainability trying to lose weight or change your physique with only meal replacement shakes isn’t a sustainable strategy. We have to eat whole food chew and masticate this triggers metabolism and commences the whole digestive process. As public health expert Dr. Monica Zangwill writes, the most successful long-term weight maintenance programs involve detailed weight loss plans, regular physical activity, and support. Subbing a few meals for shakes may help you drop pounds in the short term, but you can gain the weight right back when you quit the shake strategy and return to your regular diet.
While one of the most common ketogenic diet benefits is weight loss, it may not be as easy as it has been advertised for some. Most people who are very heavy have very broken metabolisms. However, they are also the people who are most likely to experience many of ketogenic diet benefits.
12. Lack of hunger: Ketone bodies dampen the appetite and fat is very satisfying. You'll notice at times, you may forget to eat. You may find this is the most amazing part, especially if you struggle with food addiction issues.
13. Heartburn relief: if you suffer from GERD or other heartburn issues, the symptoms should lessen or disappear. Heartburn, I believe, is a direct result of eating grain based foods, sugar and for some people, nightshade vegetables such as tomatoes. I also believe it is tied to problems with sleep apnea, as described above in the sleep section.
14. Gum disease and tooth decay: sugar changes the pH of your mouth and contributes to tooth decay. Three months into a ketogenic diet, any gum disease you might have will decrease or disappear.
15. Digestion and gut health get better. You will see a decrease in stomach pain, bloating, gas etc.. These are all associated with grain and sugar consumption.
16. Mood stabilization. Ketone bodies have been shown to be beneficial in stabilizing neurotransmitters such as serotonin and dopamine which result in better mood control.
17. Brain Disorders Low-Carb Diets Are Therapeutic for Several Brain Disorders. Some part of the brain can only burn glucose. That’s why the liver produces glucose out of protein if we don’t eat any carbs. But a large part of the brain can also burn ketones, which are formed during starvation or when carbohydrate intake is very low.
18. Epilepsy The ketogenic diet is a high fat, low protein and low carbohydrate diet used as a treatment for epilepsy and has shown to reduce seizures.
Sources:
Medical Daily; http://www.medicaldaily.com/how-eating-more-fat-calories-might-be-good-you-what-ketogenic-diet-287024
Ketogenic Diet Resources; http://www.ketogenic-diet-resource.com/ketogenic-diet-benefits.html
American Heart foundation; Fasting Triglycerides: http://circ.ahajournals.org/content/96/8/2520.full
Nutrition and Metabolism Society; http://www.nmsociety.org
Authority Nutrition: http://authoritynutrition.com/10-benefits-of-low-carb-ketogenic-diets & http://authoritynutrition.com/23-studies-on-low-carb-and-low-fat-diets
Psychology Today; http://www.psychologytoday.com/blog/evolutionary-psychiatry/201104/your-brain-ketones
Epilepsy Queensland; http://www.epilepsyqueensland.com.au/site/content/the-ketogenic-diet
Healthy Eating: Politics; http://www.healthy-eating-politics.com/statins.html
30
Nov /
-0001
4 Reasons You Should Drink Enough Water
You can go without food for days, weeks and even months, but going without water for just one day can negatively impact your health. Many people don’t realize just how important water really is. The human body is made up of 2/3 (66%) water and when we lose just a little bit of water through sweat and elimination, and we do not replenish lost liquid, we’ll begin to notice the effects to our health right away.
Health Effects of Going without Water
Water is the most valuable life support product for our health, right up there with oxygen. Water and oxygen are the only two things in life that without for just a short period of time we would die. Studies have been done that show if a 79 Kilogram man were to lose just 2.5% of water in his body (2 litres) he will lose 25% of his body’s effectiveness towards survival.
When a person begins to dehydrate more things happen in the body than just being thirsty. The more liquid in the body that is lost, the thicker the blood becomes and the harder the heart muscle must work to pump the blood through the circulatory system. When a person loses their abilities to reason and think straight because of dehydration it means they will die very soon, unless they drink water to rehydrate. Depending on the circumstances, mainly environment, a person can die within 24 to 28 hours after having no water if they are laboring in the hot dry sun with no water. If a person is sedentary indoors and the elements, such as wind, sun, and heat is not present they may live up to 3 days, tops. So water is VERY important for survival, but water is also very important to your overall health.
Most people think they drink enough liquids throughout the day to keep them hydrated. But if you counted all the beverages besides water that people drink you would see that they are actually dehydrating themselves. Most liquids such as coffee, tea, soda, alcohol, Gatorade, and sugary fruit drinks do not hydrate the body like pure water can. Some people are walking around actually dehydrated and they don’t know it because they don’t feel thirsty. Let’s take a look at 4 of the main reasons you should make sure you’re getting enough water.
1. Fatigue and Tiredness
The first sign of dehydration is the feeling of being tired; some people experience a headache and feel like taking a nap. When the body begins to dehydrate it means the tissues and cells are not getting enough water to make a person feel like doing anything; enzymatic activity slows down and without water the enzymes are unable to produce energy either. In fact a dehydrated person may have no enthusiasm or joy for life. The good news is once the individual starts to drink some water their energy reserves speed back up and sometimes the headache completely goes away.
2. Constipation and Digestive Problems
If a person is not drinking enough water they do not have enough liquid to help with the elimination process and without eliminating the foods we digest we gain weight, gain toxins, and feel awful. Being constipated is the beginning to many health problems from allergies to toxic overload syndrome to digestive disorders, such as irritable bowel syndrome, gas bloating, stomach pain, nausea and loss of appetite in chronic cases.
3. Stomach Ulcers
To protect the stomach from its acidic digestive fluids that is made during the digestion of food, the stomach is coated with a lining of mucous, which are 98% water and 2% sodium bicarbonate. Sodium bicarbonate helps in the digestive process by neutralizing the acids. When a person is dehydrated the stomach does not have enough liquid available to make the mucous, thus a poor mucous lining protecting a person from the acidic fluids the digestive process makes. This is why some people are more acidic rather than alkaline, and have digestive problems such as acid stomach and heartburn, which eventually without the alkalinity results in an ulcer of the stomach lining.
4. Weight Gain
Many times when we are thirsty we eat food rather than drink water. This can cause unnecessary weight gain, especially for a sedentary person. When your body is dehydrated, just a little bit, sometimes it won’t tell you with a dry throat or mouth, but rather with a feeling of being hungry. Here’s the thing, if you just ate a sufficient meal not too long ago how can you really need to eat again?
To know if you need water or food, next time you are hungry when you have already ate a meal, drink a couple glasses of pure water. If the hunger pangs subside you’ll know you just needed to feed the body some water. The body needs at least 2 to 3 liters of water a day, and drinking more than that will keep you from feeling hungry. Not only that, but it will also help you eliminate more toxins from your body. Eventually your body will stop telling you it’s hungry because you are maintaining hydration throughout the day.
When you drink enough water throughout the day you are feeding the tissues and cells in your body and that gets the enzymatic system moving, which actually releases fat toxins out of the body! Now isn’t that good news? Re-hydrating the body through pure water gets your metabolism running in full balance rather than being slow and sluggish, which is a cause of weight gain.
Do you want to add some vitamins and zest to your water? Then squeeze two or three lemons or limes into each liter of water and drink this nourishing water throughout the day. The great news about this is you probably won’t catch a cold anytime soon! Drink water for your health!
Drink Pure Water
{C}{C}Water should be as pure as possible, without minerals and bad bacteria. Try filtering your water to avoid unnecessary pollutants some of these troublesome elements can appear see table
Inorganic Minerals that could be lurking in your Water
|
Aluminum |
Arsenic |
Asbestos |
|
Barium |
Cadmium |
Chromium |
|
Copper |
Fluoride |
Lead |
|
Mercury |
Nitrate |
Nitrite |
|
Selenium |
Silver |
Minerals and vitamins should come from the purest source, which are organic foods that derive from plants or animals. If you think you might be drinking water that is dirty with inorganic minerals you can have it tested. The safest and easiest thing to do to ensure clean water is to buy a good water filter or softener to put on your faucet that filters out mineral toxins from your water.
To keep up dated on Healthy Eating and weight Loss Tips go to Ultra Lite www.ultralite.com.au
AUGUST 29, 2014 by JOHN SUMMERLY
8 Reasons Apple Cider Vinegar Is One Of The Most Powerful Health Tonics In Your Kitchen
The question is not what Apple Cider Vinegar can do, but what can't it do. As a folk remedy, it has been credited with curing everything from the flu to warts or sunburn to dandruff. However, it also can help reverse many serious diseases that many would immediately turn to medications to solve. Here are 8 more reasons this powerful health tonic makes your kitchen your best pharmacy.
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· February 17, 2014 by Fertility Chef in PCOS Diet & Lifestyle
PolPPolycystic ovary syndrome (PCOS) is the most common endocrine disorder among women of reproductive age, affecting approximately 4% of women . PCOS is often associated with symptoms of excess testosterone: irregular or absent menses, excessive body hair, and infertility. PCOS is also associated with medical abnormalities such as central obesity, insulin resistance, hyperinsulinemia, type 2 diabetes mellitus, and dyslipidemia.
The There are no known curative therapies for PCOS, though anti-diabetic medications do improve many of the metabolic abnormalities, like insulin resistance, and elevated serum testosterone and total cholesterol levels. Dietary and exercise interventions also have a big impact on improving insulin sensitivity.
Research has shown that a low-carbohydrate, ketogenic diet can lead to weight loss and improvements in insulin resistance which proves useful for treating PCOS.
Australia is officially the heavyweight champion of the world, according to new figures showing the nation has a greater proportion of obese citizens than the United States.
The latest comprehensive obesity study has shown that 26% of adult Australians - almost four million - are now obese, one million more than the last calculation in 1999.
The findings give Australia top spot as the world's most overweight nation, ahead of the notoriously super-sized Americans, who have a 25% obesity rate.
"That, unfortunately, makes us the heavyweight champions, a title we don't really want," said Professor Simon Stewart, head of preventative cardiology at the Baker IDI Heart and Diabetes Institute.
Experts are now calling for extreme measures like gym discounting and denial of surgery based on body mass index to rectify the situation.
The report, entitled Australia's Future Fat Bomb, was released ahead of the federal government's obesity inquiry.
It presents the results of height and weight checks carried out on 14,000 adult Australians nationwide in 2005, giving the most thorough picture of obesity since the AusDiab study in 1999.
The report reveals that nine million adults have a BMI over 25, making them overweight or obese, an increase from seven million.
Four million are obese, up from three million.
Middle-aged Australians are leading the way, with seven in 10 men and six in 10 women aged 45 to 64 now registering a BMI of 25 or more.
An analysis of the data shows that there will be an extra 700,000 heart-related hospital admissions in the next 20 years due to obesity alone.
Almost 125,000 people will die as a result, many prematurely.
"I would regard this as now the biggest threat to our future health," Professor Stewart said.
"As we send our athletes off to the Olympics let's reflect on the fact that we would win the gold medal now in the world fat Olympics if there was such a thing."
The report calls for a national weight loss strategy on the scale of smoking and skin cancer campaigns, including subsidising gym memberships and personal training sessions for heavier people.
Wait lists for surgery could be prioritised on the basis of weight loss.
"This isn't just targetting a small group," Professor Stewart said.
"We're talking about the majority who fit into these categories now.
"These are some of the controversial things we need to deal with because the healthcare system is going to be overwhelmed by weight-related hospitalisations from knee replacements through to heart attacks and strokes."
Professor Ian Caterson, director of the Institute of Obesity, Nutrition and Exercise at the University of Sydney, agreed such measures were needed.
"Governments have to start thinking outside the square because as we get fatter and older as a nation things are just going to get worse," Professor Caterson said.
For those in the Health & Fitness area there has never been a better time to become a Nutritional Coach and be trained on teaching others how they can burn fat and reclaim the health using the Ultra Lite Ketogenic Professional Weight and Health Management program. Call us on 1300 730 307 or {C}visit our website www.ultralite.com.au {C}and apply to become an Ultra Lite practitioner.
Obesity Epidemic Goes Global: One-in-Three Is Now Overweight or Obese
The Centers for Disease Control and Prevention (CDC) estimates that 110,000 Americans die as a result of obesity each year, and that one-third of all cancers are directly related to excess weight.
Data collected from over 60,000 Canadians also shows that obesity now leads to more doctor visits than smoking. One in four Americans is also pre-diabetic or diabetic, and heart disease and cancer—both of which are associated with obesity—top the mortality charts.
According to Christopher Murray,1 one of the authors of a comprehensive new analysis2, 3 published in The Lancet,4 all this excess body weight causes an estimated 3.4 million deaths worldwide each year. As noted by Bloomberg:5
"The estimated number of overweight or obese people almost tripled from 857 million in 1980 [to 2.1 billion in 2013]... Worldwide prevalence of obesity and overweight rose by 28 percent for adults and by 47 percent for children from 1980 and 2013...
'The rise in obesity among children is especially troubling in so many low- and middle-income countries,' Marie Ng, the study's lead author and an assistant professor of Global Health at the University of Washington, said in a statement.
'We know that there are severe downstream health effects from childhood obesity, including cardiovascular disease, diabetes, and many cancers.'"
Obesity Is Now a Global Health Threat
It's easy to think of obesity as a problem affecting only the wealthiest of nations, but recent research shows that even developing countries are increasingly plagued by expanding waistlines.
The featured analysis discovered that more than half of the world's obese people congregate in 10 countries: United States, China, India, Russia, Brazil, Mexico, Egypt, Germany, Pakistan, and Indonesia. The analysis also reveals that:
· One-third of the global population (about 2.1 billion people) is now overweight or obese, 671 million of which fall into the obese category
· Worldwide, rates of obesity among children have risen by 50 percent between 1980 and 2013
· In Tonga, more than half of all adults, both men and women, are obese
· In Kuwait, Kiribati, Federated States of Micronesia, Libya, Qatar, and Samoa, more than half of all women are obese
· Of the more than 180 countries analyzed, the US carries the heaviest obesity burden, followed by China and India. Obese Americans account for about 13 percent of the world's obese people, while China and India together account for 15 percent of the total
Non-starchy, carb-rich, highly processed foods, along with being in continuous feast mode, are primary drivers of these statistics. Wherever a highly processed food diet becomes the norm, obesity inevitably follows.
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30
Nov /
-0001
Caffeine: The Silent Killer Of Success
Caffeine: The Silent Killer of Success
Dr. Travis Bradberry
Sep 8 2014
This week's tip for improving your performance is the most simple and straightforward method I’ve provided thus far. For many people, this tip has the potential to have a bigger impact than any other single action. The catch? You have to cut down on caffeine, and as any caffeine drinker can attest, this is easier said than done.
For those who aren't aware, the ability to manage your emotions and remain calm under pressure has a direct link to your performance. TalentSmart has conducted research with more than a million people, and we’ve found that 90% of top performers are high in emotional intelligence. These individuals are skilled at managing their emotions (even in times of high stress) in order to remain calm and in control.
The Good: Isn’t Really Good
Most people start drinking caffeine because it makes them feel more alert and improves their mood. Many studies suggest that caffeine actually improves cognitive task performance (memory, attention span, etc.) in the short-term. Unfortunately, these studies fail to consider the participants’ caffeine habits. New research from Johns Hopkins Medical School shows that performance increases due to caffeine intake are the result of caffeine drinkers experiencing a short-term reversal of caffeine withdrawal. By controlling for caffeine use in study participants, John Hopkins researchers found that caffeine-related performance improvement is nonexistent without caffeine withdrawal. In essence, coming off caffeine reduces your cognitive performance and has a negative impact on your mood. The only way to get back to normal is to drink caffeine, and when you do drink it, you feel like it’s taking you to new heights. In reality, the caffeine is just taking your performance back to normal for a short period.
The Bad: Adrenaline
Drinking caffeine triggers the release of adrenaline. Adrenaline is the source of the “fight or flight” response, a survival mechanism that forces you to stand up and fight or run for the hills when faced with a threat. The fight-or-flight mechanism sidesteps rational thinking in favor of a faster response. This is great when a bear is chasing you, but not so great when you’re responding to a curt email. When caffeine puts your brain and body into this hyper-aroused state, your emotions overrun your behavior.
Irritability and anxiety are the most commonly seen emotional effects of caffeine, but caffeine enables all of your emotions to take charge.
The negative effects of a caffeine-generated adrenaline surge are not just behavioral. Researchers at Carnegie Mellon University found that large doses of caffeine raise blood pressure, stimulate the heart, and produce rapid shallow breathing, which readers of Emotional Intelligence 2.0 know deprives the brain of the oxygen needed to keep your thinking calm and rational.
The Ugly: Sleep
When you sleep, your brain literally recharges, shuffling through the day’s memories and storing or discarding them (which causes dreams), so that you wake up alert and clear-headed. Your self-control, focus, memory, and information processing speed are all reduced when you don’t get enough—or the right kind—of sleep. Your brain is very fickle when it comes to sleep. For you to wake up feeling rested, your brain needs to move through an elaborate series of cycles. You can help this process along and improve the quality of your sleep by reducing your caffeine intake.
Here’s why you’ll want to: caffeine has a six-hour half-life, which means it takes a full twenty-four hours to work its way out of your system. Have a cup of joe at eight a.m., and you’ll still have 25% of the caffeine in your body at eight p.m. Anything you drink after noon will still be at 50% strength at bedtime. Any caffeine in your bloodstream—with the negative effects increasing with the dose—makes it harder to fall asleep.
When you do finally fall asleep, the worst is yet to come. Caffeine disrupts the quality of your sleep by reducing rapid eye movement (REM) sleep, the deep sleep when your body recuperates and processes emotions. When caffeine disrupts your sleep, you wake up the next day with an emotional handicap. You’re naturally going to be inclined to grab a cup of coffee or an energy drink to try to make yourself feel better. The caffeine produces surges of adrenaline, which further your emotional handicap. Caffeine and lack of sleep leave you feeling tired in the afternoon, so you drink more caffeine, which leaves even more of it in your bloodstream at bedtime. Caffeine very quickly creates a vicious cycle.
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30
Nov /
-0001
Controlled Carbohydrate Nutrition
Controlled Carbohydrate Nutrition 17 August 2010
Stephen Eddey M.H.Sc.,B.H.Sc.,Dip.App.Sc.,Ass.Dip.App.Sc.,Cert.I.V.(Workplace and Training).
Principal Health Schools Australia Director of Nutritional Medicine A.T.M.S www.healthaustralia.com. Phone +61 7 5530 8899 Fax +61 7 5530 8877Tuesday,
Introduction. The obesity epidemic worsens the morbidity and mortality from leading causes of death in Australia - Ischaemic heart disease, stroke and numerous cancers.[i] In practice, however, governments are reluctant to take responsibility for this multi-factorial problem that is exacerbated by modern lifestyles because it involves standing up to vested interests.[ii] Staggeringly, in 2004–05, more than half (54%) of all adults, or 7.4 million people aged 18 years and over were either overweight or obese, an increase from 45% (5.4 million adults) in 1995.[iii]
Given these facts, we propose that the current ‘weight loss’ strategies are failing badly (Australians are collectively putting on 6,000 tons of fat per year[iv]).
The current mistakes
Australians are currently be bombarded to eat less fat and more ‘complex’ carbohydrates. The bottom line is that this approach hasn’t worked and never actually will. This is because eating grains and other refined carbohydrates is only a recent addition in the human diet. After all, we never hunted down and killed a bowl of wheat!
The Diabetes Dilemma
Obesity is a massive risk factor for diabetes. Thus reducing body fat is a huge step diabetics can take to reduce their diabetic complications. Thus a carbohydrate controlled fat loss program would be hugely beneficial.
Amazingly, a scientific study put severe diabetics (the type two diabetics injecting themselves with insulin) on the high protein, low carbohydrate diet and the diabetics were able to be weaned from injectable insulin on average in 1.9DAYS![v] The most amazing thing about this evidence is that most mainstream diabetic educators still don’t promote this sort of diet and in fact still promote the failed high carbohydrate, low fat diet.
A Healthy Heart
Another ‘side effect’ of restricting refined carbohydrates is improvements in cardiovascular health. One such study found that restricting carbohydrates led to significantly decreased triglycerides (-63%), total cholesterol (-22%), VLDL (very toxic) cholesterol (-54%) and LDL cholesterol (-16%). All of these changes improve cardiovascular health.[vi]
The Future
Numerous research papers have suggested that restricting refined carbohydrates and increasing veggies, salads, fruits, nuts, seeds, legumes, meats, eggs and fish is a much healthier option. Programs, such as the Ultra Lite program has embraced this research and has led numerous individuals to a greater state of wellness and slimmer waste lines.
REFERENCE
[i] Asia Pac J Clin Nutr. 2009;18(1):63-70. Current and future costs of cancer, heart disease and stroke attributable to obesity in Australia - a comparison of two birth cohorts. Aitken RJ, Allman-Farinelli MA, King LA, Bauman AE.
[ii] Public Health. 2009 Mar;123(3):280-2. Who will take responsibility for obesity in Australia? Stanton R.
[iii] 4102.0 - Australian Social Trends, 2007
Previous ISSUE Released at 11:30 AM (CANBERRA TIME) 07/08/2007
[iv] Clifton P. Health Sciences and Nutrition. CSIRO Meat and Livestock Australia. Comments on the CSIRO High Protein Study 29 January 2003
[v] Fitz JD, Sperling EM, Fein HG. Diabetes Care. 1983 Jul-Aug;6(4):328-33. A hypocaloric high-protein diet as primary therapy for adults with obesity-related diabetes: effective long-term use in a community hospital.
[vi] Pieke B, von Eckardstein A, Gulbahce E, Chirazi A, Schulte H, Assmann G, Wahrburg U. Treatment of hypertriglyceridemia by two diets rich either in unsaturated fatty acids or in carbohydrates: effects on lipoprotein subclasses, lipolytic enzymes, lipid transfer proteins, insulin and leptin. Int J Obes Relat Metab Disord. 2000 Oct; 24(10): 1286-96.