Many of us have heard the term saturated fats, but we may not understand exactly what saturated fats are, or how they work exactly. The first thing that you should know is that saturated and unsaturated fats are found in quite a few different foods and that they are completely different. Since we know that too much saturated fat can raise your cholesterol and put you at risk for heart problems, the question then becomes how much saturated fat is safe to eat? The fact is, it is impossible to avoid having fat in our diet, but most people eat far too much fat, and when they do it is normally the saturated fats cause spikes in cholesterol and heart problems later in life. Fat, the word alone sends shivers down most peoples spines, however most people actually overlook the importance fat plays in our daily dietary requirements. Our ancestors consumed a diet that is the complete opposite of the averages persons diet of today.
Monounsaturated fat is renowned for its heart loving properties, helping to lower our cholesterol.
Omega-3 fatty acids: this type of healthy fat is found mostly in fatty, cold-water fish like salmon, mackerel and herring. While good fats provide our body with endless health benefits, they can be overlooked because of the unhealthy reputation bad fats have given the overall food group as a whole.
Trans fats are associated with some terrifying health risks, such as heart disease, obesity, while also been linked to certain cancers. Good fats are essential to our health and fats from healthy sources must be included in our diets. The bad fats are labeled as bad fats because they can increase the risk of diseases like diabetes, obesity, and diabetes. The key to good health lies in replacing as much as possible the bad fats in a person’s diet with the healthy type of fats. Healthy fats are generally classified monounsaturated fats (or MUFAs for short) and polyunsaturated fats. Monounsaturated fats are found in seeds and nuts and their oils, particularly olive oils, peanuts, hazelnuts, almonds, and pecans. Polyunsaturated fats, moreover, provide Omega-3 and Omega-6 that regulate our brain functions and help in our growth and development.
Saturated are naturally found in the food that we eat especially animal products, including milk, cheese, butter, beef fat and the like. For decades, doctors, nutritionists and health authorities have told us that a diet high in saturated fats raises blood cholesterol levels and increases the risk of heart disease and stroke. In short replacing your intake of fats with daily sources of good fat eaten with fresh vegetables and salads will improve long term health. Trans fats are industrially produced, they reduce the good cholesterol in the blood and increases the bad cholesterol, this combination can lead to blockage of blood vessels, increasing the risk of stroke and heart disease.
Fact: Trans fats and excessive saturated fats are bad for you because they raise your cholesterol and increase your risk for heart disease.
Fact: The mix of fats that you eat, rather than the total amount in your diet, is what matters most when it comes to your cholesterol and health. Fact: A “fat-free” label doesn’t mean you can eat all you want without consequences to your waistline. Fact: The obesity rates for Americans have doubled in the last 20 years, coinciding with the low-fat revolution. Over the course of human evolution a dramatic shift has occurred in our consumption of Omega 3 versus Omega 6 and this trend is contributing, more than any other dietary factor, to an epidemic of modern diseases. Throughout millions of years of human development our diets were abundant in fish, marine life and grass fed meats, while low in seed oils.
Since the onset of the industrial revolution (approximately 140 years) and due to the advent of modern vegetable oils and the increase of cereal grains as feed for domestic livestock, Omega 6 has become the predominant fat consumed by humans.
Omega 3 and Omega 6 compete for the same enzymes and transport systems to produce biochemicals in our body. The global market for over-the-counter anti-inflammatory drugs yields billions for the pharmaceutical industry. Researchers have found that diets high in Omega 6 fatty acids but low in Omega 3 increase the risk of mental health problems including depression and dementia as well as cardiovascular diseases and diabetes.
Restoring flexibility to cell membranes can be achieved through Omega 3 supplementation, thus allowing the free-flow of vital molecules within the brain, increasing cell communication and brain health. DHA (docosahexaenoic acid) benefits the brain (memory and cognitive health), eye and heart health throughout life.
ALA (alpha linolenic acid) provides a source of energy but to date there are no independent benefits of ALA for eye development, the brain, heart or other functions within the body. Omega 3 also blocks excess inflammation through powerful chemicals called prostaglandins, which are natural firefighters and race to put out the flames of tissue breakdown and inflammation before it becomes systemic.
Inflammation is one of the body’s natural defense mechanisms and can cause swelling, redness, pain and the production of heat.
The inflammatory response will always react the same and flood an injured area with chemical messengers that cause the blood vessels to swell so that the white cells can have easy access. While there may be an infection or injury that begins the attack, high Omega 6 consumption (relative to low Omega 3) causes a systemic inflammation message that sounds constant alarms in the body. When an infection or attack is present in the body, the immune system triggers the production of Prostaglandin II to produce an inflammatory response that sends white blood cells to quarantine the infection.
Then the immune system triggers the production of Prostaglandin I to suppress inflammation and begin the healing process. Inflammation is an important response to prevent an infection or swelling from spreading to nearby tissues and organs.
Omega-3 is a critical component in the production of Prostaglandin I (anti-inflammatory), while Omega-6 is a necessary component in the production of Prostaglandin II (pro-inflammatory). Examples of inflammatory diseases are Asthma, Rheumatoid Arthritis, Psoriasis, Gout, Lupus and IBS (Inflammatory Bowel Disease). While controlling inflammatory diseases it is critical to make dietary changes that includes anti-inflammatory foods and supplements.
An average American eats 2-3 pounds of food per day, which equates to 600 pounds a year and nearly 20 tons over our lifetime. Food can be used to minimize the effects of aging, but we must rethink our approach, treating the body with healthy food; taking only what we need and taking it with care. Overindulging in food produces excess oxidation, increasing fat storage, excessive insulin and a sugar imbalance.
In many controlled animal studies, lowering caloric intake led to a more functional life with less chronic disease.
Again, lowering caloric intake does not mean starving, it means eating more vegetables, fruits, and healthy proteins spread throughout the day in small meals that regularly burn the metabolic furnace.
The hormone Peptide YY3-36, which is also produced in the stomach, blunts the effects of Ghrelin. Eating regular, balanced meals is critical for metabolic health, weight control and energy. When glucose in the bloodstream increases after eating, the pancreas is signaled to release a hormone called insulin along with digestive enzymes, but it is the insulin that the cells used to absorb the glucose, bringing the levels of sugar in the blood back to normal. A diet and lifestyle high in refined sugars, processed foods, caffeine, emotional stress or a combination of these factors can cause reactive hypoglycemia (continual low blood sugar). The two hormones we must keep in check are insulin and glucagon, both are released by the pancreas in response to different foods. Eating carbohydrates raises blood sugar and stimulates the release of insulin, which in turn tells the body to store glucose for future use.
Only the glucogen that is stored in the liver can be re-circulated, keeping adequate supplies of glucose going to the brain.
Glucagon (not Glycogen) has the opposite effect on insulin and tells the body to increase blood sugar. The problem comes when excess carbohydrates are consumed as the liver and muscles can only store a limited amount of glycogen.
Small, healthy meals eaten throughout the day provide a balance in our blood sugar, metabolism, energy and storage systems. Omega 3s are critical to insulin and researchers have found that dietary intake of concentrated Omega 3 resulted in improvement of all insulin resistance parameters.
Both Omega 3 and Omega 6 are essential fatty acids, meaning the body does not make them and therefore they must be obtained from diet. The vegetarian sources of Omega 3, including walnuts and flaxseeds, contain a precursor omega-3 called Linolenic acid or ALA, and the body must convert the ALA to EPA and DHA, but the conversion rate is low. Why are organic meat and chicken becoming so popular and why are we taking a huge risk by eating meats from conventional farmers versus organic? Understanding the dangers of conventional meats should make everyone reconsider eating anything that isn’t grass fed and organic.
Organic meat from grass fed cows is an excellent source of CLA (Conjugated linoleic acid), a trans fatty acid that is beneficial to health.
The pH level of the first chamber in a cow’s stomach begins fatty acid production, including Omega 3, Omega 6 and CLA. However, a cow fed a diet of mainly corn and grain has a very acidic digestive solution and combined with the starches in the corn and grain produces high levels of Omega 6 with low levels of Omega 3 and CLA. Organic milk is higher in beneficial fatty acids with low levels of harmful saturated fats.
When cattle and chickens eat their natural diet and are allowed to roam free, their meat is lean, has better fatty acid ratios and less total fat.
Not only do conventional meats have a high Omega 6 (pro-inflammation) fatty acid profile, but what is added can also make us sick. Additionally in the beef industry for the past 40 years it is a common practice to administer low-level antibiotics continually to compensate for the conditions in overcrowded feed lots that promote infection and illness.
The USDA (United States Department of Agriculture) testified before a House Committee in 2010 and stated that the antibiotic use in animal agriculture was contributing to antibiotic resistant bacteria in humans. However, many in the scientific community fear the added hormones are causing metabolic problems in humans, triggering early puberty in children and artificially boosting hormone levels in adults.
Many have heard the terms 'Omega 3' and 'Fatty Acids' yet do not know what a fatty acid is or why our bodies need it. Fatty Acids are good fats that are critical for all systems of the body to function at optimal levels. Nature provided a balance with fall seeds and nuts (high in Omega 6) and spring plants and year round marine life (loaded with Omega 3). With the advent of vegetable oils and consumption of conventional meats, most people have 30 times more Omega 6 than intakes of Omega 3. There are two critical Omega 3 fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
EPA and DHA are building blocks for hormones that control blood clotting, immune function, cell growth and cell membranes. Omega 3s also suppress the inflammation response, and controlling inflammation is critical to prevent the development of degenerative diseases.
Omega 6 is an essential fatty acid but most ingest too much on a regular basis, causing an extreme inflammation response in the body.
Omega 7 is a non-essential trans-fat that is primarily found in dairy products made with whole milk or at least 2% milk fat. Since Omega 9 makes up most of belly fat, it is a rare occurrence that anyone in an industrialized nation is deficient.
The low-fat health craze has many believing that all fats are dangerous, when in fact the human body needs fats to be healthy - but it must be the right type of fat.
Understanding the difference between healthy and unhealthy fats is the difference between good health versus increased illness and disease. We are thirty years into the low-fat diet craze and heart disease rates have gone up rather than down. Whole foods, unaltered and unsprayed vegetables and fruits, nuts, seeds and grass-fed meats are what the body needs. The body needs high levels of HDL (good cholesterol) to protect against heart disease, and HDL collects LDL (bad cholesterol) and transports it to the liver for excretion.
Additionally, an imbalance in healthy versus unhealthy fats amplifies adverse cardiovascular events, increases inflammation, which causes, atherosclerosis, arthritis, asthma, bone loss, cancer growth, depression, extended hospital stays, classroom disruptions and unproductive workplace behaviors. The best place to start improving your health is to eliminate processed foods, refined sugar and refined flour products. Labeling alone doesn’t provide a full picture with regards to unhealthy fat content and Omega 3 versus Omega 6. For example, a 2 Tablespoon serving of any margarine containing partially hydrogenated oils may be labeled 0 grams trans fat yet actually contain 1 gram (1000mg) of trans fat. Many vegetarians or health-conscious people think that substituting grains and beans for meat, chicken or dairy will lower unhealthy fats. Polyunsaturated fats lower total cholesterol and LDL cholesterol (bad cholesterol) while increasing HDL cholesterol (good cholesterol).
Saturated fats increase total blood cholesterol as well as LDL cholesterol (bad cholesterol). Coconut oil is 90% saturated fat, higher than butter, beef fat or even lard. While Coconut oil has numerous health benefits, high amounts of any saturated fat will increase unhealthy cholesterol which is linked to heart disease. Most people have checked their cholesterol, but have never considered checking their Omega 3 fatty acids.
Numerous studies correlate a low Omega 3 Index to a ten-fold higher risk of death from a sudden cardiac event. The co-founders of Point of Return chose the Holman Omega 3 Test because it analyzes the Omega 3 to Omega 6 fatty acids and identifies your complete fatty acid profile. What to Eat - Both Omega 3 and Omega 6 are essential fatty acids, meaning the body does not make them and therefore they must be obtained from diet.
Measuring Your Omega 3 to Omega 6 Ratio - Many people have checked their cholesterol, but have never considered checking their Omega 3 fatty acid blood levels. Data that compresses information on eleven essential fatty acids into a single score for each food item. More positive scores predict a higher omega 3 balance for your body. The Worst Offenders - Omega balance list based on a single score system that lists foods from Awful to Bad Effect. Most have checked their cholesterol, but have never considered checking their Omega 3 fatty acids.
A collection of easy-to-read articles that provide information in many categories affecting our health. More information on the nutraceuticals we offer for our programs as well as for general health. Benzodiazepines work by imitating GABA’s effect, initially increasing GABA, but as tolerance to the drug occurs GABA is downregulated, decreasing available GABA. As soon as something sweet hits the tongue, the taste buds ignite the brain’s reward system and dopamine is unleashed. GABA is an amino acid that acts as the principal calming neurotransmitter in the human central nervous system. Serotonin: Serotonin (5-hydroxytrptamine, 5-HT) is a chemical and neurotransmitter found in the human body that carries signals between nerves. The adrenal glands are primarily known for the production of our stress hormones Cortisol and Adrenaline, but they are literally a hormone factory that significantly affects the function of every tissue, organ and gland. Omega 3 fatty acids (fish oil) as an anti-inflammatory: an alternative to nonsteroidal anti-inflammatory drugs for discogentic pain. If you are really into this, preparing for this event requires rigorous training, physical discipline and controlling what you eat. Going on for a training doesn’t mean you have to decrease your weight or go on a weight-loss program. So we are saying that calories fuel up your muscles, then let carbs be the source of those calories.
When you are in training, about 12 to 15 percent of the calories you’ll burn should come from proteins.
While water is the best agent for hydration, water with electrolytes is also preferred which can be found on most energy drinks. So throughout your training and preparation for the Cobra Energy Drink Ironman 70.3 Philippines, make sure your meals consist of whole grains, fruits, vegetables and lean proteins.
While we have been told to avoid saturated fats, most of us don’t know why and moreover, whether unsaturated fats should be avoided as well. The exact amount depends upon the calories that you eat, but most experts agree that less than 10% of your calories should come from saturated fats. That includes the ten percent from saturated fats previously discussed, so you can make up the difference with unsaturated fats, above the saturated fats that you eat, to a maximum of thirty percent.
Try to stick to the recommended amounts of saturated and unsaturated fats and you will be thankful for it later on, as well as being on your way to creating healthy eating habits that will do much more than keep cholesterol in line. In fact did you know the human body's most preferred energy source is not from protein, carbs or sugar, but in fact fat.
Monounsaturated fats can be found in oils such as olive, sunflower, peanut and canola to list a few, they can also be found in most nuts and avocados.
It can also be found in chia seeds, flax seeds, flax seed oil and walnuts to list a few examples. These also help reduce total cholesterol in the body, and thus, lessen the risk of heart disease. However, recent studies have made headlines by casting doubt on those claims, concluding that people who eat lots of saturated fat do not experience more cardiovascular disease than those who eat less. Trans fats can be found in French fries and in baked goods including crackers, pie crusts, and pizza dough.
Monounsaturated fats and polyunsaturated fats are good for you, lowering cholesterol and reducing your risk of heart disease. Cutting calories is the key to weight loss, and since fats are filling, they can help curb overeating. The health risks are greater if you tend to carry your weight around your abdomen, as opposed to your hips and thighs.
Fish and grass fed meats are high in Omega 3 long chain fatty acids DHA and EPA, while seeds and seed oils are high in Omega 6.
The membranes require flexibility to allow vital molecules to pass through, allowing neurons to communicate properly. The result is that surrounding tissue is damaged. Remember, Omega 3 is anti-inflammatory while Omega 6 is pro-inflammatory.
Therefore we require less food yet our bodies still must have enough nutrients for your body to maintain optimal function.
Eating too much can occur in one huge meal during the day or overindulging throughout the day.
By limiting the amount of calories consumed at any given time can also have a rejuvenating effect. Eating smaller meals throughout the day stimulates the secretion of Peptide YY3-36, which in turn reduces Ghrelin secretion and keeps hunger at a minimum. This is also true for processed foods, corn products and junk food - all increase Ghrelin, thus stimulating appetite.
Food is broken down into glucose and is absorbed into the bloodstream to be carried to every cell in the body.
If too much insulin is produced the levels of glucose leaving the blood are higher than amounts coming in causing low blood sugar. Consistently high sugar intakes spike insulin levels, but eating only one large meal a day also triggers a large insulin release to control the blood sugar release. The body creates glycogen (strings of glucose molecules) and stores it in the liver and muscles. But the liver’s capacity for storage is limited, depleting within 10-12 hours, and must be continually replenished. Eating less frequently increases blood insulin causing fat to be stored rather than digested.
Basically essential fatty acids were shown to control gene expression by switching on key genes.
A diet too high in Omega 6 increases systemic inflammation, which can actually lead to weight gain. Both EPA and DHA are the building blocks for hormones and to control blood clotting, cell growth, immune function. Omega-6 is pro-inflammatory while Omega-3 is anti-inflammatory and the high intake of Omega-6 is promoting inflammatory conditions such as coronary heart disease, asthma, arthritis, some cancers, autoimmune issues and Neurodegenerative diseases. CLA has been shown to have both antioxidant and anti-cancer properties and research has shown that CLA may slow the growth of tumors in mammary, colon and skin tissue. A cow fed its natural diet of grass and green leafy plants has a digestive system with an alkaline pH of 7, which promotes the production of high Omega 3 and CLA with low Omega 6. The high Omega 6 promotes inflammation and is why conventional meat is detrimental to health heart and increases cholesterol.
In addition, no hormones, antibiotics, pesticide residue or artificial ingredients have been added. Children and babies are most vulnerable to pesticide exposure and hormones due to their less-developed immune system and brains that are still growing. They roam free and ingest no toxic chemicals and therefore have high Omega 3 levels naturally. Conversely, mass produced eggs are 20 times higher in Omega 6 versus Omega 3. Most conventional beef farms inject their meat with a solution of water, salt and sodium phosphate to add more weight, and to improve tenderness while extending shelf life. The synthetic are melengestrol acetate, trenbolone acetate and zeranol; the natural include estradiol, progesterone and testosterone. Cattle and chickens originally grazed on grass and seeds and subsequently had a high Omega 3 profile, and this is still true with organic farming, whereas conventional beef and chickens are higher in Omega 6. It's no surprise that an estimated 175 million Americans suffer from one form of chronic illness or inflammatory disease. EPA and DHA are considered 'essential fatty acids,' meaning the human body does not make them and therefore they must be obtained from our diet.
Omega 6 is found in cooking oils (such as canola, corn, sunflower and soybean) and in processed foods and is pro-inflammation, meaning it promotes inflammation. Sea buckthorn is a plant that grows in high-salt conditions and is the best vegetarian source of Omega 7. It is encountered in vast quantities in the modern diet and is not essential because the body can produce Omega 9 from unsaturated fat in the body.
Healthy fats fight fatigue, improve memory and brain function while even helping to control weight. Increase Omega 3 while reducing Omega 6 and experience improved health, vitality and clarity. Add this margarine to a couple pieces of toast and you have already consumed half of your daily recommendations of Omega 6, all before noon.
However, review Foods with High Omega-6 and the various Omega 3 versus Omega 6 food items and you’ll see that most beans, grains and seeds are high in Omega 6 fatty acids, not Omega 3.
Omega 6 fatty acids encompassing nuts, including peanuts, walnuts, almonds and pistachios, avocado, canola and olive oil are high in MUFAs. Many people eat only one meal during the day, which can create dangerous health consequences.
GABA (gamma-Aminobutyric acid) is an amino acid that acts as the principal calming neurotransmitter in the human central nervous system.
However, an increasing body of evidence indicates that grains that contain gluten might actually be harmful to our bodies and overall health. Not to discourage you but you should know some Ironman facts such as what to eat as part of training and preparation for the race.
This is because our body is used to carbs as its source of energy, especially when you hit the gym to workout. Here is some information on the differences between saturated fats and unsaturated fats and how you should use them. For instance, on a 2000 calorie per day diet, 200 of your calories should be coming from products that have saturated fat. That means, for a 2000 calorie per day diet, you should be getting 600 calories or less from fats, and 200 or less or those should be from saturated fats.
These “good” fats can also help regulate our nervous system, our heart rate, our bodies ability to clot blood and our blood vessel constriction, they also provide our body with energy and insulation, while also helping to give us a sense of fullness after consuming a meal, which can help reduce sugar cravings. This type of healthy fat may lower bad cholesterol level and increase the levels of good cholesterol. A lot of belly fat is stored deep below the skin surrounding the abdominal organs and liver, and is closely linked to insulin resistance and diabetes. Nature provided a natural growing cycle, as the green plants of spring are rich in Omega-3 while the fall brings harvested seeds high in Omega-6. But with Omega 6 being consumed twenty times more than Omega 3, the critical Omega 3s are being pushed from the cells, along with their anti-inflammatory qualities. Omega 6 is pro-inflammation so it is no surprise that inflammatory diseases are skyrocketing.
Numerous factors including diets high in cholesterol and unhealthy fats cause these membranes to stiffen and become less pliable, thereby restricting molecule movement. Consuming large, infrequent meals taxes the body’s metabolic system, promoting high cholesterol, more oxidative stress and insulin resistance.
Constant high releases of insulin overtaxes the pancreas, which begins to secrete lessening amounts of insulin.
58% of protein and 10% of healthy fats are converted into glycogen by the body, so carbohydrates are not the only way to replenish our reserves. Insulin then tells your body to not only store new fat, but also not to release any previously stored fat. They are primarily it is obtained from cold-water fish including sardines, herring, salmon, mackerel, bluefish and cod.
They are also the components of nerves and cell membranes, brain tissue and found in abundance in the eyes.
Vegetable oils, such as soy oil, are used in most packaged foods (snacks, cookies, crackers, etc) and fast foods. Many are injected with hydrolyzed proteins to add flavor and tenderize and according to the FDA, these hydrolyzed proteins contain MSG.
Fats as part of a meal slow down absorption so that we can go longer without feeling hungry.
This is dead food that contains zero natural fat and laboratory-made vitamins derived from coal tar.
Without Omega 3 to balance Omega 6, you are still encouraging a pro-inflammation state even though you believe your diet is healthy. These fatty acids are extremely powerful antimicrobial agents with numerous studies validating their effectiveness against a broad range of pathologic bacteria, viruses, fungi, yeasts and protozoa. Now there is a test that can measure your omega 3 versus omega 6 levels in your bloodstream. Approximately 1 in 133 people have celiac disease, an autoimmune disease that allows gluten to attack the small intestine. You should also know your body condition so that you will know how much calorie you should take everyday. Proteins also strengthen your immune system which helps as you will be exposed to various elements such as water, wind and the heat of the sun. Aside from iron, vegetables and fruits are also good sources of antioxidants and fiber for good digestion and overall health. If you were to figure it out in grams, you can assume 1 gram of fat for each 10 calories, so on a 2000 calorie per day diet, around 20 grams should be your maximum. Saturated fats are found in most meat’s, however we can limit our exposure to these by choosing lean cuts of meats and trimming any excess fat. It can also help in blood clotting and recently has been considered to benefit insulin levels and blood sugar control.
This can result in mood imbalances, difficulty learning or recalling information, and a decrease in brain function. The body will adjust to constant low blood sugar by breaking down muscle to feed protein to the brain cells, and the body is fed by breaking down fat.
Insulin is required for the metabolism of sugar and fat, and when the body becomes resistant to insulin it means it can no longer use its own insulin properly for digestion.
Omega 3s improve glucose metabolism and according to physiologist Fabio Cormana, MA., MS, ACE-CPT, direct our bodies to temporarily store carbohydrates as glucogen instead of body fat.
We are provided the two critical Omega 3 fatty acids that our bodies need from fish, Docosahexaenoic or DHA and Eicosapentaenoic acid or EPA. Soybean oil is so plentiful that it is estimated 20% of the American diet comes from this single source.
But when added as part of the hydrolyzed proteins the labels do not have to state MSG as an ingredient.
These hormones were banned in the European Union in 1989 but are still used regularly in the United States. Lands has modeled several populations, their Omega 3 HUFA score and their mortality rate from cardiovascular disease, displayed in graphic form on your personalized Omega 3 report.
Unsaturated fats are heart healthy and can lower LDL cholesterol and raise HDL cholesterol. Our bodies need both Omega 3 and Omega 6, but they must be balanced and in near equal ratios for optimal health. It means that you can now see how you can help prevent sudden cardiac events or other health events by adjusting your diet and improving your health. Nursing mothers that include coconut oil in their diet, can triple their level of lauric. Today, in countries where coconut oil is still widely used, rates of heart and vascular disease remain low, yet this could also be attributed to healthier lifestyles in general. Coconut oil is converted by the body into the hormone pregnenolone, and has both immune stimulating and antioxidant actions. Coconut oil also promotes increased metabolism by supporting thyroid and mitochondrial function.
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