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Friday 18 October 2024
In Praise Of Tea And Coffee !
Thursday 17 October 2024
Micro-Walks can burn a surprising amount of calories !
The popularity of walking has risen exponentially in recent years, and it’s about to get even bigger as researchers say ‘micro-walks’ lasting as little as 10 seconds could be beneficial to health.
A study conducted by researchers at the University of Milan suggests that breaking up a walk into smaller bursts of 10 to 30 seconds uses more energy and burns more calories than continuously walking the same distance.
These ‘micro-walks’ are sandwiched between breaks lasting several minutes. Volunteers either walked or climbed for varying lengths of time, including short bursts of either 10 or 30 seconds, and longer durations of up to four minutes.
Researchers found that shorter bouts of walking used up to 60% more energy than longer spells, despite both walks covering the same distance. The more energy you use, the more calories you burn.
Writing in the Proceedings B journal, published by the Royal Society, Dr Francesco Luciano and his colleagues said: "Breaking up sedentary time with brief strolls… can greatly increase energy expended daily and improve health."
According to The Times, Luciano explained the science behind why more energy is expended during shorter periods of exercise by comparing the body to a car.
"We found that walking in shorter bouts requires more energy - and more oxygen - to cover the same distance, compared to covering it continuously. It’s like a car using more fuel during the first few kilometres," he said.
Luciano also emphasised that, while walking in short bursts might not be practical, the study highlights the importance of getting up and moving so you're not sitting for long periods of time, even if it's just from your desk to the kitchen.
The study reinforces previous findings that people can get healthier by incorporating short bursts of activity in their everyday lives. This can be reassuring for many who find themselves too busy with work or other commitments to spend longer periods of time exercising.
A study published earlier this year in the journal Diabetes Care found that exercising in three-minute bursts can be beneficial, especially when undertaken in the evenings.
Angelo Sabag, researcher and accredited exercise physiologist in the Charles Perkins Centre at the University of Sydney, said: "Physical activity, whether undertaken as structured leisure-time exercise, or incidental physical activity such as walking up the stairs, elicits profound health benefits.
"This finding seems to support the notion that doing multiple bouts of physical activity throughout the day may be more beneficial than accumulating all your physical activity in one block."
The NHS recommends that adults aged 19 to 64 do some type of physical activity every day. Adults should aim to do at least 150 minutes of moderate intense activity a week or 75 minutes of vigorous intensity activity a week.
Periods of exercise should be spread evenly over four to five days a week, or every day, the health service says. Adults should also reduce the amount of time spent sitting or lying down, and break up long periods of not moving with some activity."
Wednesday 16 October 2024
Easy Baked Apples : A Taste Of Autumn
Ingredients
Serves Four
50g/1¾oz butter
1 orange, zest and juice
50g/1¾oz light brown soft sugar
¼ tsp ground ginger
¼ tsp ground allspice
100g/3½oz mixed dried fruit (currants, sultanas, candied peel)
4 large sharp eating apples, such as Evita, Jonagold, Granny Smith, Braeburn
crème fraîche, to serve
Instructions
2. Core the apples, pushing the corer about three-quarters of the way through the apple, to make a container for the filling.
3. Put the apples cored side up into a deep-sided roasting tray, into which they fit snugly. Fill the empty cores with the spiced fruit mixture. Don’t worry if the filling spills over a little: when the apple releases its juices as it bakes it’ll create a delicious, spiced apple caramel in the bottom of the tray.
4. Bake the apples on the bottom shelf of the oven for 20 minutes, or until the apples are soft.
5. Serve the apples with generous spoonfuls of the roasting juices and a spoonful of crème fraîche.
Recipe Tip
The cooked apples will keep, well covered, in the fridge for up to 3 days. To serve, take them out of the fridge to come up to room temperature, or pop them back in a warm oven for 20 minutes.
Original recipe here
Dear reader, you will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic (more about this here) and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.
All the best Jan
Tuesday 15 October 2024
Did You Know ?
This blog is presented in a magazine style, and you will find a variety of articles, studies, thoughts, funnies, photographs, music and recipes. However, not all the recipe ideas featured in this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic (more about this here) and not sure how certain foods may affect your blood sugars, test is best, i.e., use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.
All the best Jan
Monday 14 October 2024
Rick Stein's : Valle d'Aosta Cabbage Soup
60g/2¼oz Parmesan, grated
1.5 litres/2¾ pints good-quality chicken, beef or vegetable stock
500g/1lb 2oz Savoy cabbage, chopped
70ml/2½fl oz olive oil
6 rashers streaky smoked bacon, chopped
30g/1oz butter
1 large garlic clove, cut in half
5–6 thick slices (about 250–280g/9oz–10oz) stale, dry sourdough bread *
1. Mix the cheeses together in a bowl.
2. In a large saucepan, bring the stock to the boil, add the cabbage and cook for 5 minutes, then turn off the heat and set aside.
3. Heat a little oil to a large frying pan over high heat and fry the bacon pieces until golden-brown and starting to crisp. Remove them from the pan and set aside.
4. In the same pan, add the butter, a little more oil and the garlic. Once hot, fry the pieces of bread until golden-brown and crisp on all sides. Do this in batches, setting each batch aside once browned and adding more oil as needed.
5. Preheat the oven to 200C/180C Fan/Gas 6.
6. In a large flameproof casserole, use a slotted spoon to put half the cabbage in the bottom of the dish and season with plenty of pepper and a little salt. Add half the bread, half the bacon and half the cheese mixture.
7. Add the remaining cabbage, then bread and bacon. Ladle over the hot stock and top with the remaining cheese.
8. Place over a medium heat and bring to a simmer, then put the dish in the oven and bake, uncovered, for 30–40 minutes until hot, bubbling and all the cheese has melted. Serve in warm bowls.
Stuffed Chicken Legs with Mushrooms and Cheese here
Simple Cod Gratin with Béarnaise Sauce Topping here
Greek Style Moussaka here
All the best Jan
Sunday 13 October 2024
Happy Sunday
Saturday 12 October 2024
Mixed Berry Semifreddo : Low Carb : Keto : Sugar Free
Ingredients:
1 pint mixed berries
1 cup Allulose (sweetener) divided into thirds
3 egg whites
½ tsp vanilla extract
1 cup heavy (double) cream cold
Directions:
Berry Mixture
Add the fruit and ⅓ cup of Allulose to a medium saucepan over medium heat. Cover and cook about 3 minutes until the berries begin to release their juices, about 3 minutes. Remove the lid and cook another 4-5 minutes until they are very soft. Let the fruit mixture cool. Set aside 1 cup of the fruit mixture for serving. You will use the rest in the semifreddo.
Prepare Pan
Lightly spray a 9-by-2-inch cake pan with cooking spray, then line it with plastic wrap, pressing into the corners. (you want enough wrap to overhang to aid in removing the semifreddo from the pan after it’s frozen).
Whipped Cream
Whip 1 cup of cold heavy (double) cream in a mixer bowl or medium-sized bowl. When the whipped cream begins to get stiff, add ⅓ cup of Allulose and vanilla. Whip to stiff peaks. Transfer to a bowl and refrigerate. Clean mixer bowl and whisk attachment.
Meringue
Add the 3 egg whites to the clean mixer bowl and mix in medium, when the egg whites turn white and begin to get stiff, add ⅓ cup of Allulose and whip to stiff peaks.
Semifreddo
Fold the whipped cream into the meringue ⅓ at a time until incorporated.
Gently fold in all but 1 cup of the fruit mixture. Don't over mix. You want it to be marbled with the berry mixture.
Transfer to the prepared pan, smooth and cover with plastic wrap. Freeze 6 hours or overnight. Slice and serve as is, or with reserved fruit."
From original idea with instructions and video seen here
All the best Jan
Friday 11 October 2024
Chicken Drumsticks Simply Baked : Always A Winning Low Carb Dish
Ingredients
Serves 2/3
5 - 6 chicken drumsticks
garlic powder
pepper
salt
olive oil
Directions
2. Add drumsticks (space enough apart so they aren't touching each other).
Sprinkle generously with pepper and garlic powder. Sprinkle lightly with salt.
3. Bake at 375º F 190º C gas mark 5 for half an hour. Turn drumsticks over and add more garlic powder, pepper and salt (same as before).
4. Bake for another 20 to 30 minutes … or until cooked.
Serve
With vegetables of your choice...
Some may like parsnips, others may prefer buttery mashed swede, or how about small chunky pieces of roasted celeriac bites.
Then there is green beans or Brussels sprouts or steamed broccoli - choices, choices!
... now what will you choose? It may be a vegetable I've not mentioned!
Such a great and simple way to enjoy chicken drumsticks.
All the best Jan
Wednesday 9 October 2024
Autumn the 'Season of mists and mellow fruitfulness'
You will find a variety of articles and recipe ideas within this blog, and it is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic (more about this here) and not sure how certain foods may affect your blood sugars, test is best, i.e. use a reliable meter. If you have any concerns about your health it is always advisable to consult your Doctor or health care team
All the best Jan
Tuesday 8 October 2024
Sausage and Aubergine/Eggplant Lasagne Recipe
2 tbsp. vegetable oil
3 aubergines (eggplants), thinly sliced lengthways
1 red onion, finely chopped
300 g pork sausage meat
2 garlic cloves, crushed
1 tsp. dried thyme
2 x 400g tins chopped tomatoes
1 tsp. caster sugar (optional)
250 g pack mozzarella, cut into small chunks
25 g Parmesan, finely grated
2. Heat remaining oil in a large pan and gently fry onion for 10min, until softened. Add the sausage meat in small chunks and cook for 10min until browned all over. Stir in the garlic and thyme; cook for 1min. Add tomatoes, sugar and plenty of seasoning.
3. Bring to boil and simmer for 15min, until thickened slightly.
4. Preheat oven to 200°C (180°C fan) mark 6. Arrange 1/3 of the aubergines in a layer in the base of a deep 23 x 30.5cm ovenproof dish. Spoon over 1/3 of the tomato sauce, then dot over 1/3 of the mozzarella. Repeat twice more, then sprinkle over the Parmesan.
5. Cook for 30-35min, until golden and bubbling. Serve with a green salad.
Prepare to end of step 4. Cool completely, wrap in clingfilm and freeze for up to 3 months. To serve, defrost overnight in fridge. Complete step 5, cooking for an additional 10min if needed.
All the best Jan
Monday 7 October 2024
'Ketogenic diet lowers mortality by 24% while maintaining heart health'
In a recent study published in the journal Scientific Reports, researchers used a long-term large United States (US)-based cohort (NHANES study) comprising more than 43,775 adults from 2001 to 2018 to evaluate the associations between the ketogenic diet (KD) and all-cause or cardiovascular disease (CVD) risk. Multivariable Cox proportional hazards regression models revealed that while adherence to KD can significantly reduce the risk of all-cause mortality (HR = 0.76, 95% CI: 0.63–0.9), no significant association was found between KD and increased CVD mortality risk (HR = 1.13, P = 0.504).
Originally developed in the 1920s, the ketogenic diet was primarily used to treat epilepsy, especially in children with refractory seizures.
Background
Unfortunately, the widespread promotion and adoption of KD are hampered by ongoing scientific debates on its safety and the potential for high ketone levels (e.g., acetoacetate, β-hydroxybuty-rate) to increase the risk of cardiovascular diseases (CVDs). Although KD is associated with high fat intake, no consistent evidence has confirmed its detrimental effects on cardiovascular health. Surprisingly, despite years of debate, hypotheses about KD’s potentially negative health effects have never been scientifically verified.
“CVD risk is a significant contributor to global morbidity and mortality, with dietary factors playing a pivotal role in its pathogenesis. Recent research has elucidated the intricate and nuanced relationship between the KD and CVD risk. On one hand, reducing carbohydrate intake and enhancing insulin sensitivity may confer beneficial effects on CVD risk factors such as blood pressure regulation, lipid levels, and inflammation. Conversely, the high-fat content of the KD, particularly saturated fat, may exert detrimental effects on lipid metabolism, trigger inflammatory responses, and augment CVD risk.”
Objectively elucidating KD’s long-term effects on human health, specifically all-cause mortality and CVD mortality, would allow for the development of scientifically accurate dietary guidelines, thereby mitigating the steady rise of chronic disease in today’s globally aging population.
About the study
The present study evaluates the long-term associations between KD and mortality (all-cause) and CVD mortality. Data for the study were obtained from the United States (US) National Health and Nutrition Examination Survey (NHANES) between 2001 and 2018. This cohort study is nationally representative and includes follow-up data on over 91,351 participants. The study is a nationally representative cross-sectional survey of adult US civilians conducted by the National Centre for Health Statistics (NCHS).
The study found that Mexican Americans exhibited a lower risk of all-cause mortality compared to other racial/ethnic groups, suggesting potential ethnic variations in dietary response to the ketogenic diet.
It includes follow-up data on anthropometric measurements, dietary intake, clinical laboratory testing, and participant outcomes. After excluding participants under 20 years of age and those with missing data, 43,776 participants were ultimately included in the analysis. Dietary intake data were measured through two 24-hour dietary recall interviews, and nutrient intake was calculated using the Food and Nutrition database.
Nutrient data were then used to calculate a Dietary Ketogenic Ratio (DKR), thereby establishing patterns capable of achieving nutritional ketosis (higher DKR = higher likelihood of ketosis). The DKR calculation involved the ratio of macronutrients with ketogenic versus anti-ketogenic properties, following established formulas. Sociodemographic and lifestyle data (obtained from NHANES) were used to establish and characterize covariates. Participants were classified into categories: age, race/ethnicity, education, marital status, BMI, and smoking status.
Finally, all-cause mortality was the study’s primary outcome, while CVD risk was the secondary outcome. CVD mortality was defined based on clinically confirmed diagnoses, including heart failure, coronary heart disease, and myocardial infarction. Additionally, hypertension and diabetes were included due to their strong association with CVD.
Multivariate-adjusted Cox proportional hazard models were used to compute hazard ratios (HRs), thereby estimating the associations between KD and outcomes. Restricted cubic spline (RCS) analysis was conducted to explore potential non-linear associations between KD and mortality risk.
Study findings
Despite high fat intake, the ketogenic diet improved lipid profiles by increasing high-density lipoprotein (HDL) levels and reducing triglycerides, potentially offsetting concerns about cardiovascular health.Of the 91,351 participants enrolled in the NHANES cohort, 43,776 met the inclusion criteria and were evaluated in the present work. The participants were predominantly male (51.7%) and presented a mean age of 49.4 years. After a median of 9.1 years of follow-up, 6,508 (13.8%) of participants lost their lives to all-cause mortality, while 1,533 (3.5%) lost it to CVD-related causes. Significant risk factors included sex, age, marital status, smoking status, and BMI.
Cox proportional hazard models (adjusted) revealed a dose-dependent correlation between KD and decreased risk of all-cause mortality. In contrast, models exploring the association between KD and CVD mortality found no significant relationship. Both results were supported and validated by RCS analyses. Further stratified sensitivity analyses across subgroups confirmed these findings, showing a clear reduction in all-cause mortality without a significant increase in CVD mortality risk.
“Notably, in adjusted models, each standard deviation increase in DKR resulted in a noteworthy 24% reduction in the risk of death. Furthermore, when comparing patients in different quartiles of DKR, those in the higher quartiles exhibited a stronger protective effect compared to those in lower quartiles.”
Conclusions
The present study establishes the health benefits of KDs by verifying that the dietary pattern reduces all-cause mortality risk without a corresponding increase in the risk of CVD or similar chronic cardiovascular conditions. The data from more than 43,776 US adults over a 9.1-year follow-up period highlight that KD adherence can reduce all-cause mortality risk by up to 24%, underscoring the need for additional research to further optimize the KD for public health recommendations.
https://www.nature.com/articles/s41598-024-73384-x
Please be aware that articles within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, including medication, you should contact your Doctor/local health care provider.All the best Jan
Sunday 6 October 2024
Celebrate Noodles Day !
Dear reader, within this blog you will find a variety of articles and recipe ideas. It is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic (more about this here) and not sure how certain foods may affect your blood sugars, test is best, i.e. use a reliable meter. If you have any concerns about your health it is always advisable to consult your Doctor or health care team
All the best Jan
Saturday 5 October 2024
Goats to protect a lion !
Fifteen Kashmir goats will be grazing the site of special scientific interest (SSSI) owned by Whipsnade Zoo which surrounds the 147m (483ft) chalk white lion in Bedfordshire.
The area is looked after by volunteers who are not allowed to use pesticides and machinery on the land.
Sarah Forsyth, curator of mammals at the Zoological Society of London (ZSL) which runs the zoo, said: "It's lovely to have Kashmir goats at Whipsnade Zoo again, and the new herd will be doing some really important work to make sure our site is a place where all our wonderful wildlife can thrive."
The zoo cares for the surrounding area which includes the Whipsnade White Lion which was created in 1933 and use wildlife-friendly methods to protect the native plants and animals on the 600-acre site.
Ms Forsyth said: "We currently have around 20 volunteers who come and clear the lion each Thursday, which takes an enormous amount of effort and dedication.
"We are unable to use pesticides or machinery on our site due to the sensitivity of the biodiversity in the area, making the work of our volunteers and conservation grazers more vital than ever."
Also known as nannies, the goats will graze on thistles, brambles and nettles on the site and join a herd of Soay sheep who already live on the site.
"One of our Kashmir goats, Billy, was descended from the royal herd that lives on the Great Orme," Ms Forsyth added.
"He was selected to be the mascot for the Royal Welsh Regiment, and he served in the Army for eight years, before returning to Whipsnade Zoo for his retirement."
Friday 4 October 2024
'Why do leafy green vegetables interact with blood thinners?'
Why do leafy greens interact with these medications?
It comes down to the high vitamin K content in leafy green vegetables, Joan Salge Blake, a nutrition professor and registered dietitian nutritionist at Boston University, told Live Science in an email. Many vegetables — like kale, spinach, collard greens, Swiss chard, cabbage, endive, broccoli and Brussels sprouts — are especially rich in vitamin K, containing more than 100 micrograms per serving.
One reason vitamin K is important is that the body uses it to make clotting factors, which are proteins required for a blood clot to form, Salge Blake said. Blood clotting is part of the body's automatic response to injury and helps to prevent excessive blood loss.
"Without vitamin K, a simple cut on your finger would cause uncontrollable bleeding," Salge Blake said.
But in some cases, blood clots form spontaneously, when there isn't an acute injury. When these clots appear in the arteries or veins, they can block blood flow to the heart, brain, lungs and other organs. These clots can lead to life-threatening conditions, like a heart attack, stroke or pulmonary embolism, in which bits of a clot break off and travel to the lungs.
To lower the risk of blood clots in people with certain medical conditions, such as atrial fibrillation, doctors prescribe anticoagulant medications, also known as blood thinners. A commonly prescribed anticoagulant is warfarin (brand name: Coumadin). Warfarin works by blocking an enzyme that activates vitamin K. With less active vitamin K available, fewer clotting factors are released and blood clots form more slowly.
When a person on warfarin suddenly increases their intake of vitamin-K-rich foods, like leafy green vegetables, this boost in the vitamin can counteract the effects of the drug. This ultimately makes the treatment less effective and allows the blood to clot too easily.
Does this mean that people on warfarin should avoid leafy green vegetables? Not necessarily. If the amount of vitamin K in a person's diet suddenly drops really low, warfarin can become too effective, increasing the risk of excessive bleeding.
So what's the solution? The key to preventing fluctuations in warfarin's effectiveness is to maintain a consistent intake of vitamin K, Salge Blake said.
"Eating more or less leafy green vegetables than usual from week to week will make warfarin's clotting effect difficult to predict, which will in turn affect the clotting and bleeding in the body," Anastasiya Shor, an assistant professor at Touro College of Pharmacy in New York, told Live Science in an email.
Some leafy greens contain more vitamin K than others. For example, lettuce, asparagus and okra contain 30 to 75 micrograms (mcg) of vitamin K per serving, whereas a serving of spinach or kale contains more than 150 mcg.
People on blood thinners can still aim for the recommended amount of vitamin K in their diet, but should "keep the sources of vitamin K in their diet similar from week to week to make sure that the effect of the warfarin medication stays consistent in the body," Shor said.
To avoid interactions between leafy green vegetables and blood thinners, people taking such medications should discuss their diet and any changes in their weekly vitamin K intake with their health care providers, Shor said.
"It's a team effort with the patient, registered dietitian nutritionist, and doctor all working together for the best health outcome," Salge Blake said. (Newer blood thinners, as well as older ones like aspirin, work by a different mechanism and do not have this interaction.)
This article is for informational purposes only and is not meant to offer medical advice."
The above words and image taken from article/story written by Clarissa Brincat seen here
All the best Jan
Thursday 3 October 2024
Chicken and tarragon omelette : High in protein
2 tbsp vegetable or chicken stock
4 tbsp fat-free quark or fat-free natural cottage cheese
1 tbsp finely chopped fresh tarragon
1 cooked chicken breast, skin removed, cut into small dice
low-calorie cooking spray
4 large free-range eggs, beaten
salt and freshly ground black pepper
To serve (optional)
½ cucumber, finely chopped
1. Preheat the oven to 120C/100C Fan/Gas ¼ .
2. Put the leeks and stock in a small saucepan and cover. Cook for 5–6 minutes, or until tender and all the liquids have been absorbed. Season and stir in the quark, tarragon and chicken.
3. Spray a 20cm/8in frying pan with low-calorie cooking spray and place over a high heat.
4. Season the eggs, then add half to the pan and cook, pushing the cooked egg into the centre of the pan and allowing the runny egg to flow into its place until no runny egg is left.
5. Spoon half the chicken mixture into the middle of the omelette. Flip one side on top of the chicken, then the other side over to encase the filling. Roll the omelette onto a plate and keep warm while you cook the second one.
6. Meanwhile, toss together the tomatoes and cucumber. Serve the omelettes with the cucumber salad.
All the best Jan
Wednesday 2 October 2024
Pumpkin Stew : A warming vegetarian dish
40g/1½oz butter
2 onions, chopped
1 carrot, chopped
1 stick celery, chopped
3 sprigs rosemary
2 bay leaves
1 clove garlic, chopped
400g/14oz lentils
1.2litres/2pints 2fl oz vegetable stock
600g/1lb 5oz assorted pumpkin or squash (total chopped weight)
small bunch parsley, chopped
2 tbsp red wine vinegar
4 tbsp sour cream
Method
1. In a large pan melt the butter and then add chopped onions, carrot and celery. Tear in the rosemary and a couple of bay leaves and after a few minutes add the chopped garlic. When all have nicely softened, tip in the lentils and pour over 1litre/1¾ pints of vegetable stock. Bring to the boil and then leave to simmer whilst you tend to the pumpkin.
2. Using a variety of pumpkins and squashes gives the stew a more complex flavour. Here acorn squash and Cinderella are used, but you want to end up with about 600g/1lb 5oz of peeled pumpkin in large chunks. Add them to the stew, season and then pour over enough water to just cover all the ingredients. Put a lid on the pan and leave to simmer for 30-40 minutes.
3. When the stew is almost ready, add the chopped parsley.
4. To make the stew creamier, remove a small bowlful to a food processor and blitz it with 200ml/2fl oz of stock. Pour it back in and the stew becomes instantly more velvety.
5. Serve the stew in bowls, finishing each helping off with a cooling spoonful of sour cream.
Each serving provides
8g protein, 28g carbohydrate, 12g fat, 9g fibre and 2g salt."
From original recipe idea here
Related Post
Although pumpkin has many health benefits which you can read about in this post
P is for Pumpkin - here
A word of caution … Pumpkin is mildly diuretic and could be a problem for people who take certain medications, especially lithium.
There is a variety of articles and recipe ideas within this blog, and it is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic (more about this here) and not sure how certain foods may affect your blood sugars, test is best, i.e. use a reliable meter. If you have any concerns about your health it is always advisable to consult your Doctor or health care team
All the best Jan