Common High Calorie Foods

Food Items	Weight (Average Portion)	Calories (Kcal)	Fat (gms)
Beverages (Carbonated)
Coca Cola	1 bottle	154	--
Fanta (Orange)	1 bottle	156	--
Limca	1 bottle	126	--
Burgers
Burger, Plain	1	225	04
Burger, Cheese	1	280	09
Beaf Hamburger, raw	1 (75gms)	195	13.2
Burger, Chicken	1	520	31
French fries
Regular French fries	1 serving	210	10
Large French fries	1 serving	339	16
Cakes
Cake, Plain	1 piece (75 gms)	218	8.3
Cake, chocolate	1 piece (45gms)	185	7.6
Cake, Plain with chocolate icing	1 piece (87 gms)	302	10.4
Red Meats
Mutton leg roast	1 serving (100gms)	220	14.5
Pork, fresh cooked	1patty 27 gms	100	8.4
Pork leg roast	100 gms	294	20.7
Kidney fried	50 gms	100	4.5
Beaf steak	66 gms	148	8.3
Chocolates
Chocolate milk, cadbury	1 piece (28 gms)	151	8.2
Chocolate milk, Nestle	1 piece (30gms)	160	9
Kit Kat	1 piece (32 gms)	162	8.5
Chocolate Nut	1 piece (28 gms)	142	7.9
Others
Macroni cooked	1 cup (145 gms)	197	0.9
Samosa	1piece (40 gms)	100
Pakora	50 gms	100
Potato chips	20 gms	100
Potato Kachori	60 gms	100
Mutri	1 piece (25 gms)	100
Balushahi	20 gms	100
Rasgulla	1 piece (30 gms)	100
Sohan halwa	25 gms	100
Suji Halwa	30 gms	100
Jalebi	25 gms	100
Imarti	1 piece (20 gms)	100
Gulab jamun	1 piece (25gms)	100
Burfi	1 piece (25 gms)	100
Sugar	5 tsp (25 gms)	100
Fats
Butter	2-1/2 tsp	100
Ghee	2 tsp	100
Biscuits
Arrowroot	4 pieces	100
Glucose	3 pieces	100
Orange, cream	2 pieces	100
Supplements
Bournvita	25 gms	100
Complan	22 gms	100
Horlicks	25 gms	100

Physical Activity in Your Daily Life

Physical Activity in Your Daily Life

At Home
It's convenient, comfortable and safe to work out at home. It allows your children to see you being active, which sets a good example for them. You can combine exercise with other activities, such as watching TV. If you buy exercise equipment, it's a one-time expense and other family members can use it. It's easy to have short bouts of activity several times a day.

• Do housework yourself instead of hiring someone else to do it.
• Work in the garden or mow the grass. Using a riding mower doesn't count! Rake leaves, prune, dig and pick up trash.
• Go out for a short walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes.
• Walk or bike to the corner store instead of driving.
• When walking, pick up the pace from leisurely to brisk. Choose a hilly route. When watching TV, sit up instead of lying on the sofa. Better yet, spend a few minutes pedaling on your stationary bicycle while watching TV. Throw away your video remote control. Instead of asking someone to bring you a drink, get up off the couch and get it yourself.
• Stand up while talking on the telephone.
• Walk the dog.
• Park farther away at the shopping mall and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two around the mall
• Stretch to reach items in high places and squat or bend to look at items at floor level.
• Keep exercise equipment repaired and use it!

At the Office
Most of us have sedentary jobs. Work takes up a significant part of the day. What can you do to increase your physical activity during the work day?

• Brainstorm project ideas with a co-worker while taking a walk.
• Stand while talking on the telephone.
• Walk down the hall to speak with someone rather than using the telephone.
• Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.
• Walk while waiting for the plane at the airport.
• Stay at hotels with fitness centers or swimming pools and use them while on business trips.
• Take along a jump rope in your suitcase when you travel. Jump and do calisthenics in your hotel room.
• Participate in or start a recreation league at your company.
• Form a sports team to raise money for charity events.
• Join a fitness center or Y near your job. Work out before or after work to avoid rush-hour traffic, or drop by for a noon workout.
• Schedule exercise time on your business calendar and treat it as any other important appointment.
• Get off the bus a few blocks early and walk the rest of the way to work or home.
• Walk around your building for a break during the work day or during lunch.

At Play
Play and recreation are important for good health. Look for opportunities to be active and have fun at the same time.

• Plan family outings and vacations that include physical activity (hiking, backpacking, swimming, etc.)
• See the sights in new cities by walking, jogging or bicycling.
• Make a date with a friend to enjoy your favorite physical activities. Do them regularly.
• Play your favorite music while exercising, something that motivates you.
• Dance with someone or by yourself. Take dancing lessons. Hit the dance floor on fast numbers instead of slow ones.
• Join a recreational club that emphasizes physical activity.
• At the beach, sit and watch the waves instead of lying flat. Better yet, get up and walk, run or fly a kite.
• When golfing, walk instead of using a cart.
• Play singles tennis or racquetball instead of doubles.
• At a picnic, join in on badminton instead of croquet.
• At the lake, rent a rowboat instead of a canoe.

Calorie chart!!!

Calories

Cabbage 45

Carrot 48

Cauliflower 30

Corn (baked) 84

Cucumber 12

Eggplant (Fresh) 24

Eggplant (Cooked) 69

Fenugreek (methi) 49

French Beans 26

Lettuce 21

Onion 50

Peas 93

Potato 97

Potato (fried- 1 cup) 450

Potato (baked- 1 cup) 100

Potato (mashed- 1 cup) 245

Potato (boiled- 1 cup) 83

Pumpkin (cooked) 33

Spinach 26

Tomato (fresh) 21

Tomato (stuffed and baked) 58

Tomato (baked) 39

Fruits (per 100 grams)

Calories

Apple 56

Banana 153

Black Grapes 45

Chickoo 94

Cherries 70

Dates 281

Guava 66

Litchies 61

Mango 70

Melon 74

Orange 53

Papaya 32

Peach 50

Pears 51

Pineapple 46

Plums 56

Pomegranate 77

Watermelon 16

Cereals (per 100 grams)

Calories

Bajra 360

Maize flour 355

Rice 325

Wheat flour 341

Breads (per slice)

Calories

Chapati (wheat bread) (medium) 119

White bread 60

Paratha (not stuffed) 280

Desserts (per 100 grams)

Calories

Biscuits 399

Boondi ladoo 150

Cake (with icing) 302

Cake (without icing) 218

Cookies (butter cookies) 482

Custard 205

Fruit pie 236

Fruit salad 80

Gujia 501

Gulab Jamun 387

Halwa (atta) 263

Halwa (rawa) 181

Halwa (sohan halwa) 399

Jalebi 494

Jelly 65

Kheer (rice) 141

Kheer (rice-carrot) 226

Maalpua 325

Sandesh 57

Milk and Milk Products (per cup)

Calories

Buffalo milk 115

Butter (100gms.) 750

Buttermilk 19

Cheese 315

Cow milk 100

Cream (100gms) 210

Ghee (100gms) 910

Skimmed milk 45

Miscellaneous

Calories

Coconut water (100 ml) 25

Coffee 40

Honey (1 tbsp) 90

Orange juice (100 ml) 47

Sugar (1 tbsp) 48

Tea 30

Tomato juice (100ml) 22

The Secret to a Fast Metabolism

Do you ever wonder how your friend can eat whatever she wants and not gain a pound, while you seem to gain weight by simply looking at food? The answer is in your metabolism—the way your body burns up all the calories from food.

Some people have a fast metabolism which helps keep weight off, and others have a slow metabolism, putting on weight very quickly.

What is Metabolism?

Metabolism is the rate at which your body’s internal engine operates as it performs its bodily functions. The largest component of your metabolism, approximately 70%, is your basal metabolic rate (BMR), which is how many calories you burn just sitting around. In other words, it is the energy used by your body to perform basic functions, such as breathing, keeping the heart beating and maintaining body temperature. As you age, your BMR decreases. Basal metabolic rates differ from person to person due to:

Genetics: A slow metabolism (you burn calories more slowly) or fast metabolism (you burn calories faster) can be inherited.

Amount of lean muscle: Muscle burns calories faster than fat. The more muscle you have, the more calories you burn, even at rest.

Sex differences: Males generally have a 10 to 15% faster BMR than females because the male body has a larger percentage of lean muscle tissue.

Age: Younger people have faster metabolisms due to increased activity of cells.

Other components of your metabolism include physical activity, which accounts for about 20% of calories burned, and dietary thermogenesis, which is the number of calories required for digesting and processing the food you eat. This accounts for the remaining 10% of energy needs.

How Does This Affect My Weight?

Simply put, your metabolism affects weight management because it determines how many calories you need per day. If you have a high BMR (fast metabolism) it takes a lot of calories for your body to function; eating calorie-laden foods may not pack on the pounds for you. On the other hand, if you have a low BMR (slow metabolism), your body needs fewer calories to function. Unfortunately, for your sluggish metabolism, eating
Follow these tips to naturally boost your metabolism:

Eat Breakfast.

Breakfast is truly the most important meal of the day, especially for you weight loss seekers. Research shows that those who eat breakfast lose more weight than those who skip breakfast. Your metabolism slows down while you sleep and it doesn’t speed back up until you eat again. If you don’t eat until lunchtime, your body won't burn as many calories as it could during the morning period. Kick start your day with a balanced breakfast such as omega-3 eggs and toast

Eat smaller meals throughout the day.

Eating five or six smaller meals rather than three large meals helps to keep your metabolism revved up! It also helps to fill you up over the course of the day, making a binge session less likely.

Don’t starve yourself.

Fasting, cutting calories and skipping meals will all help put weight ON not OFF. Your body needs a certain number of calories to function. If you don’t meet this need, your body will switch into survival mode, slow down the metabolism and promote the storage of energy (calories) in the form of fat to protect itself from starvation.

Exercise.

Both cardiovascular exercise and weight training help to improve metabolic rate and keep weight off. Cardiovascular exercise, such as walking, running, biking, swimming and aerobics, allows your body to burn a lot of calories at one time. Weight training will increase muscle mass, which burns more calories than body fat. Weight training also puts the metabolism into overdrive, so your burn calories for up to two hours after the workout.

Drink Green Tea.

Research by the University of Geneva shows that green tea appears to increase metabolic rate and speed up fat oxidation. Compounds in green tea, catechin polyphenols, appear to speed up the rate at which calories are burned and therefore increase overall energy expenditure leading to weight loss!

Drink water.

Not drinking enough water can slow down your metabolism. Be sure to drink at least six to eight glasses of water per day. Add a lemon slice to water for a tangy, fresh taste.

Eat hormonally balanced meals.

Eating in hormonal balance includes:

• Energy-dense carbohydrates, such as whole grains, beans, vegetables and fruits that contain fiber to help regulate your metabolism by having less impact on insulin levels.
• High quality protein, such as fish, poultry, lean meats, soy, tofu and lowfat dairy products to help build metabolism-boosting muscle mass.

Essential fats for good health such as olive oil, avocado and nuts.

Root canal treatment

Root canal therapy refers to the process by which a dentist treats the inner aspects of a tooth, specifically that area inside a tooth that is occupied by its "pulp tissue."
Most people would probably refer to a tooth's pulp tissue as its "nerve." While a tooth's pulp tissue does contain nerve fibers it is also composed of arteries, veins, lymph vessels, and connective tissue.

nerve:

Teeth are hard calcified objects but their inner aspects are not completely solid. Inside every tooth there lies a hollow space which, when a tooth is healthy, contains the tooth's nerve tissue.

The pulp chamber:

This is a hollow space that lies more or less in the center of the tooth.

The root canals:

Each tooth's nerve enters the tooth, in general, at the very tip of its root(s). From this entry point the nerve then runs through the center of the root in small "root canals" which subsequently join up with the tooth's pulp chamber.

Function of a tooth's nerve tissue:

A tooth's nerve tissue plays an important role in the growth and development of the tooth, but once the tooth has erupted through the gums and has finished maturing the nerve's only function is sensory (it provides the tooth with the ability to feel hot and cold).

Dentists realize that on a practical level it is pretty much academic whether a tooth has a live nerve in it or not. If a tooth's nerve tissue is present and healthy, wonderful. But if a tooth has had its nerve tissue removed during root canal treatment that's fine too, you will never miss it

The Reasons For A Root Canal Treatment:

Root canal therapy has three purposes:
Stop the toothache
Prevent bacteria and pain from spreading into the jaw
Maintain the original tooth instead of replacing it with a denture or bridge.

Avoiding Root canals:

The best way to avoid root canals is to take good daily care of your teeth to prevent the growth and spread of bacteria.
Brushing and flossing are important.
Just as important are regular trips to the dentist, to check for the first sign of decay or cracks that could eventually lead to an infected tooth. In this case, an ounce of prevention really is worth a pound of cure!

Non-Surgical Root Canal Treatment (NSRCT):

Non-surgical root canal treatment is a procedure directed towards saving an endodontically failing tooth. At times, the patient's existing artificial crown must be removed. In other instances, access through the crown may be possible.
The access opening is created in order to give the dentist non-surgical access into the root canal space through the biting surface of the tooth. Once this has been accomplished, a non-surgical retreatment procedure oftentimes requires: Locating and treating previously missed canals.Removing old filling materials from the root canal space.Removing posts and broken instruments.Enhancing existing root canal treatment.
Negotiating blocked canals and bypassing canal ledges.Repairing mechanical and pathological perforations in the root. Once these objectives have been accomplished, the root canal system is re-cleaned, re-shaped, disinfected, and three-dimensionally sealed. A protective restoration can then be placed and the tooth restored to a state of health and function.

Surgical Root Canal Treatment (SRCT):

Surgical root canal treatment is a procedural effort in which it is necessary to elevate a small flap of tissue adjacent to the involved tooth in order to gain access to and treat root canal disease. Surgical root canal treatments are usually minor, in-office procedures performed under local anaesthesia.
Once the pathological area is exposed, the doctor performs a "curettage" to remove the diseased tissue from around the root. This is usually followed by an "apicoectomy," a procedure in which the diseased portion of the root is removed.
A small filling is then usually placed to seal the remaining portion of the root. Surgical root canal treatment will oftentimes result in a good long-term prognosis for the tooth if the cause of pathology can be effectively eliminated. Unfortunately, on occasion, retreatment efforts may not be possible or cost-effective and extraction may be the only alternative.
However, saving a tooth that has been previously treated endodontically and is failing is usually possible, can be very predictable, and is typically the most conservative option for the patient.

Think Before Giving Your Dog A Bone!!

Everybody used to feed dog bones. Then veterinarians deemed them dangerous. Now, there's disagreement: Some veterinarians warn against bones, others claim they're essential.

Bones improves dental health:

When your dog chews on bones, the chewing action scrapes away plaque, controls tartar buildup, and helps stimulate gums. This diminishes bad breath, keeps teeth whiter, and reduces the risk of potentially serious dental problems.

While all our bones offer dental benefits, Dental bones are specially designed to promote clean, healthy teeth and gums in even the most aggressive chewer. They're also often flavored to prevent bad breath.

Prevents negative chewing behavior:

Bones satisfy your dog's innate urge to chew. They also help to relieve teething pain, giving your puppy a beneficial (and acceptable) item to chew on when teething. If you encourage your dog to chew on bones from puppyhood on, chances are he'll choose a bone over your shoes, books, television remote, and so on. Offer a variety of bones to maintain your dog's interest.

"low-calorie" bone:

Healthy Edibles dog chews and Booda Velvet Chews are all good choices for dogs on weight-loss plans. These all-natural, low-calorie chews are made from healthy ingredients and taste great.

The Good Choice:

• Try beef tails and ribs, or necks from lamb, chicken, turkey, and beef.
• Select bones with meat attached and most fat removed.
• Choose bones too large for your dog to swallow hole.

The Bad Choice:

• Sharply angled, sawed bones.
• Bones cut in small pieces or without much meat.
• Heavy leg marrowbones.
• Bones from baked, broiled, or barbecued meat.

Tips To Safer Chewing :

If you think your dog would benefit from chewing bones:

• Supervise all bone chewing.
• Teach your dog to release objects willingly so you can safely take the bone away if necessary.
• Discard after two days; raw bones spoil quickly.
• Bones for older dogs
  Provided that your older dog has healthy teeth, bones are extremely appropriate. Bones provide entertainment and mental stimulation that can be very beneficial to older dogs - especially those who are not extremely active.

Raw vs Cooked :

Cooked bones are harder to digest and give rise to increased risk of obstruction or penetration of the bowel.

If you prefer to give your dog cooked bones, boil them rather than roasting; dry heat makes bones more brittle.

For your own safety, be aware that raw meat and bones can harbor salmonella and E.coli; pregnant women who handle them risk exposure to toxoplasmosis, an organism that can cause miscarriage.

Dogs face less bacterial risk than people do.Dogs usually recover on their own, but see your veterinarian of your dog experiences diarrhea for more than 24 hours, bloody diarrhea, or diarrhea and vomiting.

Nylon - safe for dogs:

Nylon is a harmless plastic used in dog bones for its strength. If your dog ingests small pieces of nylon, it simply passes through the digestive system and is eliminated in the stool.

Pet care

Grooming

Regular brushing, bathing, and nail care are essential. Protect your pet's eyes and ears when bathing, and don't allow the pet to become chilled after bathing.

Pet food:

Table Scraps -Dangerous to pets:

Some people think a food that they eat is good for their pets. Not true. Some human foods, in fact, may be dangerous to pets. "Most pet owners simply do not know that small amounts of chocolate, onions, macadamia nuts and bread dough can be fatal if ingested by a dog," says Steve Hansen, D.V.M., senior vice president of the ASPCA Animal Poison Control Center. "And cats, in particular, have a body chemistry quite different from ours," and so are susceptible to poisoning from a number of human foods. Also because of their different body chemistry and nutritional requirements, cats should not be fed dog food, says Burkholder.

Keeping Pet Food Fresh

Always keep canned pet food refrigerated after opening.If you store dry pet food in a container other than its original bag, be sure to wash the empty container with soap and water before adding food from a new bag. The residual fat that settles on the bottom of the container can become rancid beyond its shelf life (the date stamped on the bag). This spoiled fat may contaminate fresh food added to the container, causing vomiting or diarrhea when fed to your pet.

Think before adopting pet:

Before adopting or purchasing any pet, talk to all family members, discuss expectations and responsibilities, and take a realistic look at your family's lifestyle. Consider asking yourselves these key questions before making the leap into pet ownership:

How much care will the pet require?

What role will each family member play in the pet's care?

who will feed the pet?

Who will bathe it?

Who will clean its living space?

Who will take it for a walk it?

What kind of medical care will the pet need?

How big will the pet grow to be?

Do you have enough space in your home for the pet to live?

If you're thinking about getting a dog, do you have a yard, preferably a fenced one? (Cats, birds, rabbits, and other small animals can generally adapt to any space, but dogs need lots of room to run and jump.)

Do you have another pet? How do you think it will get along with a new pet?

Who will care for the pet when you or your family aren't home?

Does anyone in your family have a history of allergies or asthma? If so, talk to your doctor about the possibility of pet allergy tests to determine ahead of time whether anyone might be allergic to certain animals

Teach Your kids to handle Pet:

• Teach kids how to handle and pick up pets — to never squeeze them too tight, drop them, fall on them, or pick them up too fast.
• Teach kids never to tease animals or pull their tails or ears.
• Teach kids never to bother animals while they're eating, sleeping, or tending to their young.
• Teach kids never to take a toy or bone away from a dog.
• Teach kids never to pet or try to play with an animal they don't know, even if it's someone's family pet.
• Closely supervise pets and kids. Never leave an infant or toddler alone with a pet.
• Don't put pets into scary situations. For example, if you know your cat gets nervous around too many people, then put the kitty in another room during parties.
• Teach kids to wash their hands with soap and water after handling pets.
• Don't keep undomesticated animals as house pets.

Tips for Preventing Pet Behavior Problems

• Set rules immediately and stick to them.
• Avoid situations that promote inappropriate behavior.
• Observe the pet and provide what it needs to be cared for and attended to.
• Supervise the new pet diligently through undivided individual attention and training, and restrict the pet's access to a limited area of the house until training is complete.
• Encourage good behavior with praise and attention.
• Correct bad behaviors by providing positive alternatives. (A toy for a slipper, scratching post for the sofa.)
• Never physically punish or force compliance to commands. This may lead to fear biting or aggression.
• Don't play rough or encourage aggression or play biting.
• Expose pets to people, animals, and environments where you want them to live.

Rabies

Rabies (Latin, rabies, "madness, rage,fury") is a viral zoonotic disease that causes acute encephalitis (brain swelling) in mammals. In non-vaccinated humans, rabies is almost invariably fatal after neurological symptoms have developed, but prompt post-exposure vaccination may prevent the virus from progressing.

The virus is usually transmitted by a bite from a rabid animal.

Prompt and appropriate treatment, after being bitten and before the disease develops, can stop the infection and prevent the disease in people.

Not all rabid animals foam at the mouth and appear mad. Infected animals can be very calm and tame.

Only mammals get rabies. Birds, fish, reptiles and amphibians do not.

Humans

Improved rabies vaccination and animal control programs and better treatment for people who have been bitten can reduce the number of human rabies cases .

Dogs are still a significant source of rabies in many countries. Most cases of rabies occur in wild animals, mainly skunks, raccoons, bats and foxes

Controlling Rabies

Have your veterinarian vaccinate your cats, dogs, ferrets, and selected livestock. Keep the vaccinations up-to-date. Your veterinarian will advise you on the recommended or required frequency of vaccination in your locality.

Reduce the possibility of exposure to rabies by keeping your animals on your property. Don't let pets roam free. Don't leave garbage or pet food outside because it may attract wild or stray animals.

Wild animals should not be kept as pets. They are a potential rabies threat to their owners and to others. Observe all wild animals from a distance, even if they seem friendly.

A rabid wild animal may act tame. Don't go near it. If you see a wild animal acting strangely, report it to the city or county animal control department.

What to do - If You Have Been Bitten

Don't panic — but don't ignore the bite either. Wash the wound thoroughly and vigorously with soap and lots of water.

If possible, capture the animal under a large box or can, or at least try to identify it before it runs away. Don't try to pick the animal up. Call the local animal control authorities to come and get the animal.

If it is a wild animal, try to capture it if you can do so safely without being bitten again. If the animal cannot be captured and it must be killed to prevent its escape, don't damage the head. The brain will be needed to test for rabies.

Call your physician immediately. Explain how you were bitten and follow the physician's advice.

Report the bite to the local health department.

What to do -If Your Pet Has Been Bitten

Immediately consult your veterinarian.

Report the bite to the local animal control authorities.

Dogs, cats and ferrets that are currently vaccinated should be revaccinated immediately, kept under the owner's control, and observed for a period as specified by state law or local ordinances (normally 45 days or more).

Animals with expired vaccinations will need to be evaluated on a case-by-case basis.

Unvaccinated dogs, cats and ferrets exposed to a rabid animal may need to be euthanatized immediately. Alternatively, the animal should be checked and immediately placed in strict isolation for 6 months and vaccinated 1 month before being released.

If bitten by a rabid animal, other animals should be euthanatized immediately.

What to do - If Your Pet Has Bitten Someone

Urge the victim to see a physician immediately and to follow the physician's recommendations.

Report the bite to the local health department and animal control authorities. If your pet is a cat, dog or ferret, the officials will confine the animal and watch it closely for 10 days. Home confinement may be allowed. Immediately report any illness or unusual behavior with your pet to your local health department and veterinarian. Don't let your pet stray, and don't give your pet away. The animal must be available for observation by public health authorities or a veterinarian.

Check with your veterinarian to be sure your pet's vaccinations are up-to-date.

After the recommended observation period, have your pet vaccinated for rabies if it does not have a current rabies vaccination.

Avoiding Dog Bites:

Never approach a strange dog, especially one who's tied up or confined behind a fence or in a car.

Don't pet a dog, even your own, without letting him or her see and sniff you first.

Never turn your back to a dog and run away. A dog's natural instinct is to chase and catch fleeing prey.

Don't disturb a dog while he or she is sleeping, eating, chewing on a toy, or caring for puppies.

Be cautious around strange dogs. Always assume that a dog who doesn't know you may see you as an intruder or as a threat.

When dog try to attack you:

Never scream and run. Remain motionless, hands at your sides, and avoid eye contact with the dog.

Remain motionless with your hands at your sides until the dog loses interest in you, then slowly back away until he or she is out of site.

If the dog does attack, "feed" him or her your jacket, purse, or anything that you can put between yourself and the dog.

If you fall or are knocked to the ground, curl into a ball with your hands over your ears and remain motionless. Try not to scream or roll around.