February Food Challenge: Ketogenic Paleo…With A Twist

The carnivore challenge is wrapping up this week for my husband, but I stopped it for myself a little more than a week ago. I enjoyed carnivore, but my hip pain took a lot of my enthusiasm out of it. I honestly believe that you need to seriously work out while doing carnivore — something I can’t do right now. Anyway, I’ve already begun my next food challenge: a keto version of Paleo’s autoimmune protocol (AIP).

Back in December I started reading Robb Wolf’s Wired to Eat: Turn Off Your Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You.

While some of the concepts are not necessarily new to me, I loved that he explains the science behind food, cravings, and appetite in easy to understand terms. I’ll have a full review of the book next week. Needless to say, it has me all fired up.

How fired up? I signed up for Wolf’s 45-Day Keto Master Class and am currently reading his The Paleo Solution: The Original Human Diet.

Originally, I’d planned to try Wolf’s 30-day reset as my January 30-Day Challenge. Wolf spends a lot of real estate in his book on gut health and IBS. His 30-day reset sounded perfect for my long-suffering husband. I also hoped the reset could help me rediscover my keto mojo.

But alas, the husband suggested we do Carnivore first, and I was so happy about his enthusiasm that I decided to wait a month and do carnivore instead.

With my hip pain and subsequent arthritis diagnosis, inflammation is my new enemy. I feel the AIP approach is just what I need.

Our Macros For This Challenge
I used a combo of the the KetoGains and Dr. Ted Naimen’s calculators to determine our macros for this challenge. We’re upping our protein and lowering our fat intake. We learned from the carnivore challenge that protein keeps us satiated way longer than fat. If you’re curious, this Robb Wolf video explains why I’ve been feeling hungry and snacking way too much (hint: not enough protein in my diet).

As for reducing our dietary fat, we want to burn our own fat rather than the dietary fat we eat. While most keto folks live by the 70% fat, 20% protein and 5% carb numbers, it just isn’t working for us.

Our dietary fat is coming from lean meats, offal, seafood, the healthy fats we use for cooking (just enough prevent food from sticking), and dressings.

So, no more extra pads of butter on meat. My hubby’s really bummed about that (lol).

Screen Shot 2019-01-31 at 3.18.25 PM

Looking at the numbers, I’m sure you’re asking “Why is John eating 40g of carbs? What about ketosis?”

Remember: this challenge is about eating for health, not chasing a number. In John’s case, eliminating his IBS symptoms and healing his gut is of primary importance. The expected weight loss is a nice side benefit.

Food List: What We Can & Can’t Eat
Because we’re focused on foods targeting autoimmunity and inflammation, our menu seems restrictive (and it is), but I’m confident I can still make awesomely tasty meals.

Screen Shot 2019-01-31 at 3.21.08 PM

Foods to Avoid List – Coffee & Chocolate Make the List

  • Nightshades – Tomatoes, potatoes, sweet & hot peppers, tomatillos, goji berries, and eggplants; spices from peppers (paprika, cayenne, red pepper, chili, black pepper, etc.). Also pimentos are verboten. So careful when eating olives. This is not an all-inclusive list.
  • Nut & Seeds – Includes all nut butters, flours and oils; coffee (!!!), cocoa (no chocolate!) and seed-based spices such as: allspice, anise seed, all peppers, caraway, cardamom, cayenne, celery seed, chili pepper flakes, chili powder, coriander seeds, curry, cumin seeds, dill seed, fennel seed, mustard seed, nutmeg, paprika, poppy seed, sesame seed, all peppercorns, star anise, vanilla bean.
  • NSAIDs – These are anti-inflammatory meds, such as aspirin, ibuprofen (Motrin, Advil), diclofenac, diflunisal, etodolac, and maproxen (Aleve). It’s not a complete list so check you’re medicine cabinet.

Foods OK To Eat List – The Specifics

  • Lean Meats – It isn’t necessary to eat grass-fed, pasture raised, organic meats, but when budget allows, it is our first choice.
  • Fish & Shellfish – Wild-caught is preferred, but if budget only allows farmed, that’s OK. Our goal is 2-3 times per week.
  • Vegetables & Fruit
    • Colorful vegetables & fruit (red, purple, blue, yellow, orange, white – the more color the better!)
    • Leafy Greens
    • Cruciferous Vegetables (broccoli, cabbage, cauliflower, Brussels sprouts, kale, etc.)
    • Root Vegetables (carrots, beets, celeriac, parsnips, radishes, ginger, turnips, and swedes)
    • Edible fungi (mushrooms!)
    • Because my husband has a larger daily carb allowance, he can have up to 2 servings of fruit each day. As I am doing the ketogenic version, I can have fruit, but I need to stay within my daily carb allowance. Also, fruit fructose needs to stay below 20g.

Next Steps
February 1st is tomorrow, so I’m finalizing the first week menu this afternoon and hitting the grocery store tonight. We also need a plan to deal with Sunday’s Super Bowl party we’re attending. Yikes!!

This means I’m going simple for the first week menu: A giant salad for lunch, some protein and cooked veggies for dinner.

For Sunday I’m pulling a trick out of our carnivore diet: big-ass steaks a couple of hours before the party. There’s no way we’ll even look at the big spread of non-AIP food! However, my husband plans to drink a couple of beers. As for me, my goal is to drink a glass of wine early in the game and then stick with water…lots of water.

Easy peasy!


My husband’s carnivore video (it’s a hoot)

I sometimes forget there are people who read the blog, but who don’t necessarily subscribe to the Youtube channel, or that if they do, they don’t go there and check it all the time. Which is fine. I subscribe to something like 30 channels and don’t check them either. But I think this one, where my husband demonstrates a typical day on our 30-day carnivore challenge, was pretty good, and thought you might like it.

Enjoy 🙂


Hip Tests Are In, And…

hip

Image courtesy of renjith krishnan at FreeDigitalPhotos.net

I don’t have a stress fracture. YAY!!!! But I do have osteoarthritis in my hip, am suffering from iliotibial (IT) band syndrome and have a hamstring that is too frickin’ tight. A triple whammy!

What does it all mean? How do I get back on my feet again? Is training for a 10k completely out of the picture? Are any of these new problems related to my chronically tight calf muscles?

Physical Therapy Here I Come
The answer to the first two questions is up to me. I have to do the work, and a lot of it. Tomorrow I meet my physical therapist for a 90-minute evaluation that puts me through my paces. From there I’ll have  PT twice a week for at least six weeks (maybe longer) and daily homework that tackles the hip and my supposed chronic calf problem (more on that later).

The osteoarthritis is very mild and my doctor assured me that with physical therapy and a year to a year and a half of work, the hip pain goes away AND I put off surgery until my golden years.

Diet will be a big part in minimizing osteoarthritis. I’ve put on way too many pounds after my cancer diagnosis in 2016.  To me, that’s the trigger in this latest saga with my left leg.

As for the IT syndrome, it’s normally associated with knee pain. However it does cause a dull ache or a sharp, acute pain in the hip. The band runs along the outside of the leg. While there are lots of causes for the inflammation, my doctor things muscle tightness in my glutes and quads are leading culprits.

All I know is when he started bending my leg like a pretzel, I wanted to smack him upside the head.

Oh And About My Calf Problem
It turns out that my calf isn’t causing the pain in my Achilles tendon. Two years of stretching down the drain. Ugh!

When we discussed my chronic Achilles pain thanks to my overly tight calf muscles, the doctor quickly started stretching my foot and examining the calf, and announced “Your calf isn’t tight…it’s your hamstring.”

So I spent 2+ years not addressing the root cause of my pain. So say I’m a little annoyed is putting it mildly. But at least I’m on the right path.

Path Forward: Exercise, Nutrition & So Much More!
From what I surmised, my whole left leg is jacked up.  My doctor assured me that with PT and strength building I’ll be moving around with ease soon enough.  But it will take 12-18 months of hard work for me to feel 100% again.

I just need to exercise some caution. My inclination is to go full bore…and cause another injury. Maybe that dull, nagging pain in my hip can keep my natural tendencies in check.

As for diet, I’m reading a very interesting book, Wired to Eat by Robb Wolf (Mr. Paleo himself), and I love what I’m reading.  Although I’m eating carnivore for the rest of this month, I’m actually more excited about next month. That’s when I’m doing Wolf’s 30-Day Reset.

I just finished the book and plans for my reset began this morning. Unlike my failed keto reset, I’m feeling confident that the 30-day reset be different. My head is back in the game after being benched for 2 and 1/2 years.  It is a shame that it takes pain or a medical crisis for me to act, but hey, at least I have time to act.

I’ve had success with keto, but paleo seems to have more of the full picture — nutrition, sleep, gut biome, inflammation and movement (to name a few!).

Paleo really zeros in on overall health. Weight loss is a side benefit.  I had that attitude when I started my little low carb journey in 2012. And it worked! Now it seems like everything I’m reading about LCHF/keto all about weight loss and the blasted macros!

That doesn’t mean keto is bad at all. In fact I’m thinking of doing a keto version of paleo after the 30-Day Reset.

It’s just that you need the right mindset when changing your way of eating. My greatest success happened when I viewed my journey as a science experiment with me as the scientist and guinea pig. I was on a journey to get healthy. No pressure from the scale.

That’s what I want to get back to.

 

 

 

 


Essential Kitchen Tools For Low Carb Living

Hi all. I put together a list of the top “must have” tools in my low carb kitchen for a video on kitchen tools. Note that these are all affiliate links, which means that if you click on an item and buy something, a tiny portion comes my way automatically, at zero cost to you (and for that I thank you!).

My Cast Iron:

Lodge Dutch Oven: https://amzn.to/2VDZhXi

Lodge Cast Iron Skillet: https://amzn.to/2VGaAON 

Utensils:

Sur La Table Jar scraper: https://amzn.to/2CblXoR

Sur La Table Spatula: https://amzn.to/2D0cfaq

Sur La Table Tongs: https://amzn.to/2RINGa8

Good Grips Fish Turner: https://amzn.to/2D1aYQE

Graters & Peelers:

Cuisinart Boxed Grater: https://amzn.to/2M0I6La

Good Grips Peelers: https://amzn.to/2VG9P8r

Microplane Zester: https://amzn.to/2shrcPt 

Kitchen Measurement:

Ozeri Scale (love this!): https://amzn.to/2SMVRjc

Royal Classique Measuring Spoons: https://amzn.to/2VJH3Uz

KitchenAid Slow Cooker: https://amzn.to/2SRhDCB

Cutting Boards:

Epicurean Cutting Board (stain-resistant): https://amzn.to/2sj2ttX

Teakhaus 24×18 Board: https://amzn.to/2VGNA2f

Teakhaus 14×14: https://bit.ly/2RDjqxz

Pots/Pans/Roasters:

Nordic Ware Baking Pan: https://amzn.to/2CgIPmS

All-Clad Roaster: https://amzn.to/2D2dXZ1

Non-Stick GreenPans: https://amzn.to/2D0NJ9e

Shun Knives:

There are many varieties of Shun Knives, all great, each according to taste: https://amzn.to/2M3FbRK

The brand we use in the video is called “Hikari,” and is available at William-Sonoma (non-affiliate links):

6” Chef’s Knife: https://bit.ly/2VJ0SeG

4” Paring Knife: https://bit.ly/2VEMALY

Honorable Mentions:

Good Grips Juicer: https://amzn.to/2HeoVyy

Cquisinart Mini Food Processor: https://amzn.to/2H3GiSP

KitchenAid Blender: https://amzn.to/2C8tsNo

Cuisinart Stick Blender: https://amzn.to/2CcrICF

Latent Epicure Salt & Pepper Shakers: https://amzn.to/2VG7GJN

Jamie Oliver Mortar & Pestle: https://amzn.to/2H3FMUT

Krups Coffee Grinder: https://amzn.to/2RBdYvf


Pain…Lots & Lots of Pain

I’d hoped to be blogging about my experiences on doing a 30-Day Carnivore Diet Challenge (ongoing). Instead, I’ve spent the last few days hobbled and in pain. I’ve written before about my tight calf causing pain in my Achilles tendon. That hasn’t gone away. This is something new and a little more worrisome than my Achilles.

A few weeks ago, I started doing lower body stretching. I figured since I can’t really workout right now I might as well work the muscles with some stretching. After that first attempt, I felt soreness where the front of my leg meets my pelvis. Not a biggie, since I expected some soreness.

That soreness came and went. And after a few days, it turned into jabbing pain. “Nothing to worry about. I probably pulled a groin muscle,” I thought.

Fast forward to the last few days. The jabbing pain has become more frequent. The pain hits when I climb stairs, move my leg too far to the left, right, backward, or forwards.

Walking is difficult. I call it a “walk,” but it’s more of a very pronounced limp. I find it hard to stand straight without feeling a dull, painful, tightening sensation in my hip.

Thursday was the worst. My whole left leg ached all day. The hip felt hard as a rock and hot to the touch. I was immobile all day. It was time to call for help.

My husband’s company offers a wonderful service that helps you navigate the insurance and health care system. I contacted them for my best options. They quickly put me through to one of their nurses – Barb.

After going through my symptoms, pain level, family history with osteoarthritis, and overall issues with the leg, Barb told me I needed to see a doctor immediately. Because it was Thursday afternoon, that wasn’t going to happen. The next best thing was skipping my primary doctor and going directly to an orthopedic specialist. Thankfully my insurance doesn’t require referrals!

Barb gave me a list of specialist to contact and sent a bunch more. I hit gold on my first call and got an appointment the next morning.

Hoping For PT, But…
I arrived at the specialist office and pretty quickly had x-rays taken of my hip. At that time, I thought worst case was a diagnosis of osteoarthritis, and that it had completely wore away any cartilage. Meaning a hip replacement was needed.

But I held out hope for a really bad groin pull. Fingers were crossed that I just needed some physical therapy.

The x-ray showed very little arthritis and the start of a bone spur — but nothing that should be causing the pain.

Once the PA started moving my leg around, she pretty much ruled out a pulled muscle. Something else is triggering the pain.

My PA ordered an ultrasound and an MRI. The ultrasound is needed to rule out a blood clot. The MRI is needed to see whether or not I have a stress fracture. Yes, the x-ray didn’t show any signs of a fracture, but MRIs can see things that the x-ray can’t.

She also wants me to use a cane or walker to help alleviate the weight and stress on the hip. My sister beat her to it. She drove me to my appointment and gave me my mother’s cane to help me walk. The cane works. I don’t feel any pain going up or down stairs.

Plan For Getting Me Back On My Feet
The PA told me regardless of what next week’s test shows, a plan is needed for my calf as well. I’ve been on and off for 2+ years with this pain. My mobility is limited, and I can’t do simple activities like walking, hiking, bowling or just swinging the golf club.

So I’m feeling relieved tonight. There’s forward movement to figure out what is going with this leg.

Oh, and carnivore? It rocks. So far!


My 30-Day Carnivore Challenge

Freezer

Starting to stock up for our 30-Day Carnivore Challenge. This is how you kick off 2019!

I’m so happy 2018 is over. It was a rough year for me. I felt pulled in too many directions and started stress eating again. Also, as the number on the scale started climbing, I just couldn’t find the motivation to stick to keto.

But that was last year. Today is a new day (and year). And, most importantly, my motivation mojo is back.

No, it has nothing to do with New Year’s Resolutions. I don’t believe in making them. But I do enjoy the freshness of a new year and all the possibilities that come with it.

For the first time in nearly a year I’m shaking up my diet, at least for the month of January. Yep, it’s my new 30-Day Challenge – I’m going pure carnivore for 1 month.

Right in time for World Carnivore Month.

Awesome!

Why The Carnivore Diet?
So many reasons! First, I love trying new diets that directly attack my insulin resistance. Which begs the question: why not try the ultimate keto diet? I’m conducting my own personal experiment, with me as the lab rat. As a veggie lover, can I give up all my wonderful greens and go meat only? Will I get an energy boost? How will my hormones respond (especially my nemesis: cortisol!)?

Second, I’m looking to kick some bad habits – snacking and drinking wine, primarily. When you eat a big juicy 16-ounce rib eye for breakfast, there is no need or desire for snacking. Or so they say. And as for the wine, the carnivore diet doesn’t allow for alcohol. So, in a way, I’m also doing a 30-Day No Alcohol Challenge, too.

Third, I just need to shake things up. The scale was going in the wrong direction for months. Thanks to the wine and not staying strictly-keto all the time, I started having sugar cravings again—something I thought left behind all those years ago when I began this journey. As for the stress eating, I’m testing a new mindfulness app that seems to help me relax and not worry so much (more on that in a later post).

There’s another reason (so many good reasons): I’m helping my husband out. He’s using this challenge as part of an elimination diet. My husband has serious IBS issues and he had a medical scare in November. Everything turned out fine, but he was a very sick and weak puppy for about four days.

With the version of carnivore we’re doing, the following items are forbidden:

  • Pork, chicken, seafood (we’re red meat only)
  • Vegetables or fruits
  • Dairy or cheese
  • Coffee or tea
  • Eggs
  • Sauces, and nearly all seasonings and spices

After the challenge, my husband is going to slowly add things back into his diet to see how he does.

There are a couple of exceptions:

  • For the first few of days, we are drinking half-caffs to help wean us off of coffee.
  • Heavy cream is allowed only for the half caffs
  • We can use salt for seasoning (zero carbs!)
  • I’m going to use black pepper.

When he is strict keto, the husband’s health improves about 90%. We’re testing to see if his remaining IBS symptoms finally disappear with carnivore.

Today we’re taking our measurements and hitting the scale before our first steak of the day. I’ll post those tomorrow. I’m curious to see what changes we’ll see in 30 days.

I’ve been watching videos by Dr. Shawn Baker, who’s sort of a big name in Carnivore right now, and I plan to get his book. If you’re curious about the diet, check out his videos on YouTube, or read the book with me: The Carnivore Diet.

Happy New Year to all!


Over 140+ Low Carb Recipes

I started this blog years ago to keep myself focused on living a low carb lifestyle. Over the last two years, I’ve also built a YouTube channel for others who want to eat Low Carb (or eat Keto), but who don’t know how, or who need ideas. I used to keep all my recipes in the “video description,” but that was difficult for people to print. To fix that, I added a blog menu item called Low Carb Recipes. Previously, if you clicked it, you’d go to a page showing all 140+ low carb recipes listed one after another. Well, I just categorized it — with pictures! Or rather, my husband did. I came up with the categories, and he put it together. So now you can choose by keto desserts, keto casseroles, low carb breakfasts, low carb meat dishes, keto side dishes, etc., all at a glance. I guess I’m telling you because:

  • I haven’t posted here as much as I wanted to originally, and I want you to know what I’ve been up to over on Youtube.
  • If you were discouraged by the jumbled organization of the recipe page, I wanted you to know I was too, and that it’s changed.

So there you go 🙂  Hope you like the recipes! Please let me know if there are any dead links or mismatches. We tried our best to make sure every picture goes to a recipe page, but we may have missed something.

Merry Christmas!


Sick Again!

Ugh! Either this cold is tougher than I thought or I caught something else. Runny nose, sore throat, sinuses throbbing, and an overall crappy feeling. To make matters worse the hubby is now officially sick.

The last few days I’ve been running myself ragged trying to get my mom’s apartment ready for her. I’m making sure she can move around with her walker easily. That means moving furniture, reorganizing rooms and putting things in storage.

Then there is the issue of the 2nd bedroom, which was being used as storage. I have to box everything up before we can set up my sister’s bed.

So of course, it is the perfect time to get sick all over again.

I think my body is telling me something. So I’m going back to bed for a little R&R before the packing frenzy begins.

The good news…I never want to eat much when I’m sick. So this can help my keto reset.

 

 


Keto Reset Day 16: A Late Night Victory

Yesterday was a bad day. I woke up cranky. I don’t know why. But dang it, I was not someone not to be trifled with.

Well my mom woke up in a similar mood. I should have saw it coming the day before. We briefly chatted about giving up her apartment and looking for assisted living arrangements. The last time we had this chat, she was an emotional wreck for a few days. I should have learned from that…but I didn’t.

Now she was on a mission. And it was going to be accomplished. Period.

We headed to her apartment to get her wedding ring set. Perfectly reasonable…but that doesn’t mean that “Cranky Dot” liked it.

However she wasn’t 100%. Her arthritis was bad this morning. Every move was painful. She felt really tired – I thought she was still recovering from a cold. And her breathing at times was labored.

There was a lot of walking involved to get to apartment. Much further than she has walked since breaking her hip. Physically she overexerted herself.

But there was the emotional side of this trip too. She was overwhelmed. Coming back to her apartment was hard. I think she is really starting to understand that she won’t be living her again. But wanted to prove herself, and me, wrong.

The result was a way too stressful day…for both of us. Tempers flared at times. She had a lot of near misses and almost ended up on her backside. So of course my frustration mounted.

After spending all morning together, it was time to get her to her physical therapy and a much-needed break for me.

Don’t get me wrong. Any other time we spend ½ a day in close proximity to each other it is a very good day. We have fun. But today, was a special supersonic black hole of emotional mess for both of us.

Mindfulness vs. Wine & Chocolate Pudding Cake
So what did I do? I was hungry and went out to eat. Yes I ordered low carb – a bun-less bacon cheeseburger with a side of grilled broccolini. Perfect. Until the wine showed up.

Before ordering the wine, I pulled out my phone and turned on my meditation app. Surely there was a 2 minute meditation to take help me relax in a busy, loud restaurant.

Maybe…but “Cranky Dot” wasn’t falling for it. Soon “Cranky Dot” morphed into “Self-Pity Dot” and she ordered one more glass…and was eyeing the chocolate pudding cake.

Thankfully “Keto Dot” appeared and stopped me half way through the second glass and turned my attention to the full water glass on the table. I ended up drinking 2 of those.

About 90 minutes later, mom was ready and I picked her up. She needed to rest and went up for a nap.

Emotionally spent, I scrapped plans for cleaning out the basement. I thought the drama for the day was done. While I was upset I ordered those 2 glasses of el vino, I was happy I pushed that damn cake out of my mind. Plus, my first reaction was to turn on my meditation app. It didn’t work this time, but I did reach for it first!  So it was a partial victory.

Evening In The Emergency Room
Unfortunately the day wasn’t done. A few hours later mom had a bad fall. She was reaching into the closet for her robe and fell backwards. Besides worrying that the bad hip might have a crack, she hit her head…hard.

The next several hours were spent in the emergency room, waiting for the CT scans, x-rays, blood work and lab results. Thankfully no breaks…just a lot of bruises. But her iron levels are too low. She can’t absorb iron that well thanks to her bariatric surgery many decades ago. Which looks to be the cause of her tiredness, shortness of breath and sluggish movements.

While waiting for the results I had a personal victory. Over the last few months, any visit to the hospital always resulted in a trip to the vending machine. When you are a stress eater, quality of food doesn’t matter.

Last night. I wasn’t interested.

When we got home very early this morning, I experienced another victory. I made a small meal for mom (she missed dinner). The hubby pulled out a small box of wine that I use for cooking. He poured me a glass. I said no thanks and went to bed.

Refusing wine…granted it was crappy box wine so not too difficult to pass on. But all things considered, it still is a small victory.


Keto Reset Challenge Day 14 – Everyday Beauty Is Back With Abandon!!!

mud mask

My first mud facial in more than a year! It felt so great, it’s time to get back to doing these twice a week.

A mud facial here…eyeliner there…soon I’m back to exfoliating once a week. Yeah, baby! My beauty routine is back with abandon. What does this have to do with my Keto reset? Everything!

Most people think keto or low carb reset is all about the food. It’s not. There is so much more. There is a reason people talk about making a lifestyle change. Healthy living/dieting is 95% food and 100% mental. When I start focusing on how I look each day and I’m not thinking about weight that is a good thing.

Wednesday morning was when I finally felt like I was turning the corner with this blasted cold. After brushing my teeth, instead of heading downstairs for some coffee, I looked at myself in the mirror for a few seconds. Then I just naturally reached for my make up drawer and put on my tinted moisturizer.

Next up the eye primer. Eye shadow and liner followed in short order. Next thing I know I’m brushing on bronzer and slapping on lipstick.

Without thinking about it, my old 10-minute make up routine just kicked in.

Happiness ensued…until I noticed the bed head that I was wearing. Curlers plugged in and within 15 minutes, I’m sporting a quick and easy hairstyle.

I use to call this Everyday Beauty. Just taking a few minutes each morning to doll myself up for me and no one else. I started wearing make up when I went low carb. It wasn’t vanity. It was about showing myself a little TLC after years of beating myself up.

Thankfully this reset restored that sense of pride in oneself. I didn’t have to work on it.

It just happened.

That tells me I’ve turned an important corner in this reset. I was too focused on eating the right things (always important) that I forgot about the mental side of getting healthy.

Learn About Dot’s Weight Loss Make Up Make Over Here and learning about what to wear as I slimmed down.