The Power of Compounding – Make $1 Million Dollars in One Month with Compound Growth

Do the math! Start with one penny and double it every day!

Within one month, the power of compounding will have made you over $1 million dollars.

Before you dismiss this idea as impossible, why not try it? Just take it one step at a time.

At what level of success does your mind start to resist you can do it? Remember, your beliefs and attitudes give power to your actions.

Words that empower you to use the power of compounding:

• “How can I double what I have?”
• “Focus on what I have, not what I don’t have.”

Apply This Concept

.01 + .01 is .02. .02 + .02 is .04, and so on.

It is only when we continue to add to our original amount that we start to see the miraculous nature of the power of compounding.

.04 + .04 is .08. (Day 3)
.08 + .08 is .16.(Day 4)
.16 + .16 is .32. (Day 5)

Believe it or not, by day 27 you will have accumulated $1,342,177.20.

How will you harness the power of this great tool in your business? In taking actions? In compounding your thoughts? In multiplying your results? In enjoying life’s memorable experiences?Similar Posts:

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Just how important is proper nutrition? Extremely! We believe it to be responsible for 80% of the way you look and feel. How often do you see people in your gym, that have been “working out” for months or years with little to no change in the way they appear? Quite often! Why? Simple, they are not putting the necessary emphasis on their nutrition.

In today’s society, with the advances in food preparation and packaging, we unfortunately, have lost quite a bit of the natural nutrients provided in the past due to the processing used now. This might make the foods taste different, possibly even a bit better, but these processing procedures rob us of vital benefits previously found in our food supply. Couple this with the stresses of everyday life and we are all but assured of missing vitamins, minerals and antioxidants that we require for proper health and bodily function.

This is where supplementation comes in. It should ABSOLUTELY be a part of everyone’s life, if only for the inclusion of things such as additional Vitamin C, B Vitamins or a Multi. Now, quality? That is where you must be very careful. Quality is very difficult to determine and buying the “on-sale” product week to week or the recommendation made by the sales staff at your local GNC will most likely put you even further behind in your quest for overall health.

Stick with products that are backed by science! Nutritional supplementation does not fall under the FDA’s guidelines, therefore you are blindly hoping that what the label reads, is what is actually included in the product. Not a chance I want to take personally. This reason alone, is one of the most important reasons for our recommendation of AdvoCare products! Tested and certified by Informed Choice, the leading third-party, testing agency in the world. Read more below and take advantage of the efforts AdvoCare has gone to in order to provide for your health and well-being.

CorePlex multivitamin supplement provides a synergistic combination of vitamins, minerals, antioxidants and botanicals  to help supply the body with the nutritional components it needs to maintain optimal health.*

While there are many multivitamins on the market today, CorePlex provides a balance of nutrients that assure benefits and optimal absorption that far exceed most other multivitamin supplements on the market.*

Contact us with any questions you may have!Similar Posts:

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(HealthDay News) — Sleep-deprived people may put themselves and others at risk when they need to make split-second decisions, U.S. researchers have found.

The study, which included 49 U.S. military cadets, looked at how sleep deprivation affected information-integration, a process that relies heavily on instantaneous, gut-feeling decisions.

“It’s important to understand this domain of procedural learning because information-integration — the fast and accurate strategy — is critical in situations when soldiers need to make split-second decisions based about whether a potential target is an enemy soldier, a civilian or one of their own,” Todd Maddox, a psychology professor at the University of Texas at Austin, said in a university news release.

The ability to make split-second decisions is crucial in a number of other high-pressure professions, including firefighters and police officers, the study authors noted.

The cadets performed information-integration tasks twice — once when they were well-rested and once while they were sleep-deprived. The results showed that moderate sleep deprivation can cause an overall immediate loss of information-integration thought processes.

Accuracy on the information-integration tasks declined by 2.4 percent (73.1 percent to 70.7 percent) when cadets were sleep-deprived, and improved by 4.3 percent (74 percent to 78.3 percent) when they were well-rested, the researchers found.

The study was published in the November issue of Sleep.

More information

The U.S. National Institute of Neurological Disorders and Stroke has more about sleep.
– Robert Preidt

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(HealthDay News) — Obesity is a major risk factor for left atrial enlargement, which increases the risk of atrial fibrillation, stroke and death, a new study shows.

Atrial fibrillation is the most common type of arrhythmia (an irregular heart rhythm or heartbeat).

Researchers analyzed data on 1,212 men and women, aged 25 to 74, in Germany who were followed for 10 years. The study authors concluded that obesity and hypertension cause structural and functional changes in the heart and are independent predictors of left atrial enlargement (LAE).

The highest incidence of LAE after 10 years was seen in obese people — 31.6 percent compared to baseline prevalence of 10 percent among all study participants.

The findings, published in the Nov. 17 issue of the Journal of the American College of Cardiology, confirm the strong association between obesity and LAE reported in previous research. Some of those studies found that excess weight may affect left atrial size at an early age, potentially predisposing young obese people to future heart problems.

The authors of the new study said early assessment and intervention, especially among younger obese patients, is crucial to prevent the premature onset of cardiac remodeling — changes in heart size, shape and function — caused by LAE.

But they noted that it isn’t clear how much weight management or moderate weight loss can improve LAE. Further research is needed.

More information

The American Heart Association has more about atrial fibrillation.
– Robert Preidt

SOURCE: American College of Cardiology, news release, Nov. 9, 2009Similar Posts:

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The health department planned to release on Monday draft guidelines suggesting the maximum amount of salt that should be in a wide variety of manufactured and packaged foods.

New York City’s program is modeled in part after a similar initiative in the United Kingdom that has been underway since 2003.

The recommendations call for sizable reductions in the sodium content of many products, from a 20% drop in peanut butter to a 40% decline in the salt content of canned vegetables.

Unlike the city’s recent ban on trans fat in restaurant food or rules implemented last year requiring chain restaurants to post calorie information on their menus, this initiative is purely voluntary.

But even though there will be no penalties for companies that ignore the guidelines, health officials say they think some manufacturers may be motivated to make changes.

“They all fully recognize that sodium is a major health problem that they need to address,” said the city’s health commissioner, Dr. Thomas Farley.

Seventeen national health organizations and 25 other city or state health agencies have joined with New York City in the effort, called the National Salt Reduction Initiative. It aims to reduce the average American’s salt intake by 20% in five years.

Everyone needs some salt in his or her diet, but experts say Americans now eat about twice as much as they should. That can lead to problems including high blood pressure and an increased risk of heart attack and stroke.

The guidelines suggest that manufacturers lower salt content gradually over several years so consumers won’t notice, and they aren’t asking for big changes in every category.

For example, under the city’s standards, by 2014 no restaurant hamburger should contain more than 1,200 milligrams of salt. Nearly every burger sold by McDonald’s already meets that guideline, although there are exceptions like the double quarter pounder with cheese, which has 1,380 milligrams of salt.

The city isn’t suggesting that all products be less salty — there’s no call for a ban on New York’s beloved salt bagels.

Instead, Farley said, the city’s recommendations are intended to encourage companies to cut salt where it isn’t needed or just give consumers more low-salt options. He said he’s sure some processed-food manufacturers can cut salt content without making their products less tasty.

“We think people won’t notice,” he said.

Still, processed-food companies have historically been extremely reluctant to tinker with recipes, especially when dealing with a key ingredient like salt, where even minor adjustments can affect taste.

Some of the changes the city is asking for are substantial. The target goals call for a 40% reduction in the amount of salt in breakfast cereals, a 25% cut for breads and cold cuts and a 30% reduction for salad dressing.

But, Farley said, simply asking the public to be more careful about what they eat hasn’t worked, in part because consumers have too few low-sodium choices.

“Eighty percent of the salt we eat is in the food already when you buy it,” he said. “Even if you are reading the back of a package, there is often no choice there.”

By David B. Caruso, Associated Press Writer

Copyright 2010 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.

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(HealthDay News) — Methods to gauge blood cholesterol to determine vascular disease risk can be simplified, researchers in England say.

Their method measures levels of either total or high-density lipoprotein (HDL, or “good” cholesterol) in the blood or apolipoproteins (proteins that help transport cholesterol), without the need to have patients fast and without regard to another form of blood fat called triglycerides.

“Expert opinion is divided” on which combination of measurements is ideal in gauging cardiovascular risk, explained John Danesh, of the Emerging Risk Factors Collaboration Coordinating Centre at the University of Cambridge, and colleagues.

In order to examine the association between major blood fats and apolipoproteins and coronary heart disease and ischemic stroke, the researchers analyzed data on more than 300,000 people without initial vascular disease who took part in 68 long-term studies.

During the follow-up periods of the studies, there were almost 8,900 nonfatal heart attacks, more than 3,900 coronary heart disease deaths, over 2,500 ischemic strokes, 513 hemorrhagic strokes and more than 2,500 unclassified strokes, the study authors noted.

The analysis of the data yielded a number of findings.

First of all, risk tied to blood levels of non-HDL-C and HDL-C were nearly identical to those seen with the two apolipoproteins (B and AI), the team found. “This finding suggests that current discussions about whether to measure cholesterol levels or apolipoproteins in vascular risk assessment should hinge more on practical considerations (e.g., cost, availability, and standardization of assays),” Danesh and colleagues wrote.

Secondly, risk assessments “were at least as strong in participants who did not fast as in those who fasted [before testing],” the team added, and risk was similar with non-HDL cholesterol as with directly measured LDL (“bad”) cholesterol.

Finally, measuring for triglyceride blood fats “provides no additional information about vascular risk given knowledge of HDL-C and total cholesterol levels, although there may be separate reasons to measure triglyceride concentration (e.g., prevention of pancreatitis),” according to the report in the Nov. 11 issue of the Journal of the American Medical Association.

“The current analysis of more than 300,000 people has demonstrated that [blood fat] assessment in vascular disease can be simplified by measurement of either cholesterol levels or apolipoproteins without the need to fast and without regard to triglyceride,” the researchers concluded.

More information

The U.S. National Heart, Lung, and Blood Institute has more about heart and vascular diseases.
– Robert Preidt

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(HealthDay News) — Feeling stressed? A dose of dark chocolate could cheer you right up by lowering your stress hormone levels, a new study suggests.

Swiss researchers, who report their findings in the online issue of the Journal of Proteome Research, tracked volunteers who said they were highly stressed.

“The study provides strong evidence that a daily consumption of 40 grams [1.4 ounces] during a period of two weeks is sufficient to modify the metabolism of healthy human volunteers,” wrote the researchers, from the Nestle Research Center in Lausanne, Switzerland. The chocolate also appeared to help correct other imbalances in the body that are related to stress.

But won’t chocolate make people gain weight? That’s certainly possible, but the scientists pointed out that dark chocolate contains antioxidants, which are beneficial to health, and other substances that appear to reduce the risk of heart disease and other conditions.

But until now, the researchers wrote, not much has been known about how chocolate affects stress.

More information

Learn more about stress from MedlinePlus.
–Randy Dotinga

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(HealthDay News) — Seniors who eat plenty of fruits and vegetables and who have good cognitive function are much less likely to die from heart disease than those who have poorer cognitive function and eat fewer fruits and vegetables, a new study has found.

Cognitive function refers to the ability to think, remember, plan and organize information.

Researchers at the Drexel University School of Public Health in Philadelphia analyzed diet and cognitive data on 4,879 people (3,101 women and 1,778 men), age 70 and older, who took part in the U.S. Longitudinal Study of Aging. The participants were followed for an average of seven years.

The analysis revealed that:
• Those who ate three or more servings of vegetables daily had a 30 percent lower risk for dying from heart disease and a 15 percent lower risk for dying from any cause during the follow-up period than those who ate fewer than three servings of vegetables a day.
• There was a significant association between higher consumption of fruits and vegetables and decreased prevalence of cognitive impairment.
• People who scored high on cognitive functions tests were less likely to die from heart disease or any other cause during the follow-up than were those with low scores.

The study was to be presented Wednesday at the American Heart Association’s annual meeting in Orlando, Fla.

More information

The U.S. National Heart, Lung, and Blood Institute explains how to prevent and control heart disease risk factors.
– Robert Preidt

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But further trials are needed to prove this conclusively, researchers say

(HealthDay News) — If your levels of vitamin D are too low, you may be at significantly increased risk for stroke, heart disease and death, a new study suggests.

Researchers followed 27,686 people, aged 50 and older, with no history of cardiovascular disease. The participants were divided into three groups based on their vitamin D levels: normal (more than 30 nanograms per milliliter), low (15 to 30 nanograms per milliliter), or very low (less than 15 nanograms per milliliter).

After one year of follow-up, those with very low levels of vitamin D were 77 percent more likely to die, 45 percent more likely to develop coronary artery disease and 78 percent more likely to have a stroke, and twice as likely to develop heart failure compared to people with normal vitamin D levels, the researchers found.

“We concluded that among patients 50 years of age or older, even a moderate deficiency of vitamin D levels was associated with developing coronary artery disease, heart failure, stroke and death,” study co-author Heidi May, an epidemiologist with the Intermountain Medical Center in Murray, Utah, said in a news release from the center.

“This is important because vitamin D deficiency is easily treated. If increasing levels of vitamin D can decrease some risk associated with these cardiovascular diseases, it could have a significant public health impact. When you consider that cardiovascular disease is the leading cause of death in America, you understand how this research can help improve the length and quality of people’s lives,” May added.

Because this was an observational study, a definitive link between vitamin D levels and heart disease couldn’t be established, but the findings point to the need for further research, said study co-author Dr. Brent Muhlestein, director of cardiovascular research at Intermountain’s Heart Institute.

“We believe the findings are important enough to now justify randomized treatment trials of supplementation in patients with vitamin D deficiency to determine for sure whether it can reduce the risk of heart disease,” Muhlestein said in the news release.

The study was to be presented Monday at the American Heart Association’s annual meeting in Orlando, Fla.

Vitamin D is obtained from sunlight and by consuming fatty fish or fortified dairy products, including milk.

More information

The U.S. National Library of Medicine has more about vitamin D.
– Robert Preidt

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In the past three years, the government has provided the nation’s schools with millions of pounds of beef and chicken that wouldn’t meet the quality or safety standards of many fast-food restaurants, from Jack in the Box and other burger places to chicken chains such as KFC, a USA TODAY investigation found.

The U.S. Department of Agriculture says the meat it buys for the National School Lunch Program “meets or exceeds standards in commercial products.”

That isn’t always the case. McDonald’s, Burger King and Costco, for instance, are far more rigorous in checking for bacteria and dangerous pathogens. They test the ground beef they buy five to 10 times more often than the USDA tests beef made for schools during a typical production day.

And the limits Jack in the Box and other big retailers set for certain bacteria in their burgers are up to 10 times more stringent than what the USDA sets for school beef.

For chicken, the USDA has supplied schools with thousands of tons of meat from old birds that might otherwise go to compost or pet food. Called “spent hens” because they’re past their egg-laying prime, the chickens don’t pass muster with Colonel Sanders— KFC won’t buy them — and they don’t pass the soup test, either. The Campbell Soup Company says it stopped using them a decade ago based on “quality considerations.”

It wasn’t supposed to be this way. In 2000, then-Agriculture secretary Dan Glickman directed the USDA to adopt “the highest standards” for school meat. He cited concerns that fast-food chains had tougher safety and quality requirements than those set by the USDA for schools, and he vowed that “the disparity would exist no more.”

Today, USDA rules for meat sent to schools remain more stringent than the department’s minimum safety requirements for meat sold at supermarkets. But those government rules have fallen behind the increasingly tough standards that have evolved among fast-food chains and more selective retailers.

Morris, who used to run the USDA office that investigates food-borne illnesses, says the department’s purchases of meat that doesn’t satisfy higher-end commercial standards are especially worrisome because the meat goes to schools. It’s not just that children are more vulnerable to food-borne illnesses because of their fledgling immune systems; it’s also because there’s less assurance that school cafeteria workers will cook the meat well enough to kill any pathogens that might slip through the USDA’s less stringent safety checks.

USDA-purchased meat is donated to almost every school district in the country and served to 31 million students a day, 62% of whom qualify for free or reduced-price meals. President Obama noted earlier this year that, for many children, school lunches are “their most nutritious meal — sometimes their only meal — of the day.”

Next year, Congress will revisit the Child Nutrition Act, which governs the lunch program.

“If there are higher quality and safety standards, the government should set them,” says Rep. George Miller, D-Calif., chairman of the House Committee on Education and Labor. “Ensuring the safety of food in schools is something we’ll look at closely.”

Officials with the Agricultural Marketing Service (AMS), the USDA agency that buys meat for the school lunch program, insist that schools get top-notch products.

AMS standards for meat sent to schools have been “extremely successful in protecting against food-borne pathogens,” AMS Administrator Rayne Pegg says in a written statement. She notes that AMS oversight, inspections and tests of that meat exceed those required for meat sold to the general public.

The AMS also has a “zero-tolerance” policy that requires rejection of meat that tests positive for salmonella or E. coli O157:H7, pathogens that can cause serious illness or death.

Still, after USA TODAY presented USDA officials with its findings, Agriculture Secretary Tom Vilsack promised an independent review of testing requirements for ground beef that the AMS sends to schools. The review, set for next year, is meant “to ensure the food served to our school children is as safe as possible,” Vilsack says in a statement.

Tougher standards for school meat would better protect students, experts say. Today’s AMS program “is a sort of snapshot of the way things were in (2000), whereas the industry has continued to clamp down,” says James Marsden, a Kansas State University professor who advises the meat industry on safety. “It needs to be modernized.”

The difference

USA TODAY examined about 150,000 tests on beef purchased by the AMS for the school lunch program. The agency buys more than 100 million pounds of beef a year for schools, and the vast majority of it would satisfy the standards of most commercial buyers. But USA TODAY also found cases in which the agency bought meat that retailers and fast-food chains would have rejected.

Like the AMS, many big commercial buyers reject meat that tests positive for salmonella or E. coli O157:H7. But many fast-food chains and premium retailers set tougher limits than the AMS on so-called indicator bacteria. Although not necessarily dangerous themselves, high levels of the bacteria can suggest an increased likelihood that meat may have pathogens that tests might miss.

From 2005 to this year, the AMS purchased six orders of ground beef that exceeded the limits some commercial buyers set for indicator bacteria. The meat came from five companies: Beef Packers of Fresno, which filled two of the orders; Skylark Meats of Omaha; Duerson Foods of Pleasant Prairie, Wis.; N’Genuity Enterprises of Scottsdale, Ariz.; and Palo Duro Meat Processing of Amarillo, Texas.

Palo Duro is the largest provider of ground beef to schools. Beef Packers is one of the most troubled; it has been suspended as an AMS supplier three times, and Rep. Rosa DeLauro, D-Conn., called this week for the plant to be closed temporarily in the wake of two recalls.

From late November 2008 through January this year, the AMS bought nearly 500,000 pounds of ground beef from Beef Packers and Skylark with unusually high levels of an indicator bacteria known as “generic E. coli.” The organism is considered an indicator of whether potential contaminants from the intestines of cattle have gotten into slaughtered meat — a source of the far more dangerous E. coli O157:H7.

The indicator bacteria are measured in CFUs, or colony-forming units. Jack in the Box, which pioneered many of the safety standards now used across the fast-food industry, won’t accept beef with generic E. coli levels of more than 100 CFUs per gram. The AMS, on the other hand, will buy beef for the school lunch program with generic E. coli counts of up to 1,000 CFUs per gram — 10 times the Jack in the Box limit.

“That’s a significant difference,” says Marsden, the professor and beef industry adviser.

The shipments of beef that the AMS bought a year ago had generic E. coli levels up to four times higher than what Jack in the Box would accept. “Most higher-end companies certainly would reject that,” Marsden says. Those bacteria levels “would be a yellow light (that) something’s not right.”

E. coli isn’t the only indicator bacteria that the AMS allows at higher levels. The government also accepts beef with more than double the limit set by many fast-food chains for total coliform, which is used to assess whether a beef producer is minimizing fecal contamination in its meat.

“We look at those (measures) to gauge how a supplier is doing,” says David Theno, who developed the safety program at Jack in the Box before retiring last year. If shipments regularly exceed the company’s limits on indicator bacteria, “we’d stop doing business with them,” he says.

AMS officials say the differences between the agency’s bacteria limits and those of private industry are inconsequential. They note that there isn’t even a requirement that beef sold in a typical grocery store has to be tested for the organisms.

“We remain confident, based upon past benchmarking activities, that our testing and standards are similar to or exceed those of most major large volume buyers,” AMS chief Pegg says.

Suspect samples

The biggest disparity between the AMS and other big buyers of ground beef may not be in the levels of bacteria they allow but in the effort they make to detect such contamination.

On a given manufacturing day, AMS workers testing ground beef bound for schools sample the meat eight times, regardless of how long the production lines are running. Those samples are combined into a single composite sample for testing.

Jack in the Box, McDonald’s, Burger King and other more selective buyers sample the ground beef on their production lines every 15 minutes. Some, such as Jack in the Box, combine those samples to create a composite sample for testing every hour during the production run. Others, such as McDonald’s and Burger King, combine those samples to create a composite sample for testing every two hours.

That means Jack in the Box would test at least 10 composite samples during a typical 10-hour production run, which could yield 100,000 pounds or more of ground beef. The AMS would test just one sample for the entire 100,000-pound run.

The AMS approach to sampling “is not robust enough to find anything,” says Mansour Samadpour, a Seattle-based food safety consultant and microbiologist.

Fast-food chains aren’t the only ones with better sampling. Other beef buyers, such as Costco and afa Foods, a Pennsylvania firm that supplies beef to restaurants, use similar programs.

AMS officials say the agency accounts for less frequent sampling by being more aggressive in rejecting meat that fails to meet its standards. When a test shows salmonella, for instance, the AMS rejects all the meat produced by that supplier during that production run — tens or even hundreds of thousands of pounds.

But the AMS approach doesn’t resonate with some scientists.

“AMS is saying once they detect, they take drastic action,” says Ewen Todd, a professor at Michigan State University, “but if they are less likely to detect, the risk is still higher.”

Adds Theno: “If you do more sampling and you do it on smaller lots, you have a better chance of finding problems.”

Theno helped pioneer the sampling and testing standards now used widely in the fast-food world after he arrived at Jack in the Box in the wake of the industry’s most notorious safety lapse.

In 1993, an outbreak of E. coli O157:H7 at Jack in the Box restaurants left hundreds sick and four children dead. Victims, most from the West, won more than $50 million from the company and its suppliers. Reverberations from the event rippled across the fast-food industry.

In the aftermath, Theno says, Jack in the Box asked him to build a food safety program that would “set a new (industry) standard.”

Today, most fast-food companies and premium grocery chains have safety programs built on the same pillars Theno set up at Jack in the Box: frequent sampling requirements, tight limits on indicator bacteria, and zero tolerance for dangerous pathogens.

Food safety officials from fast-food chains and other big beef buyers share ideas and information about their programs, says Dane Bernard, vice president for food safety at Keystone Foods, a ground beef supplier to McDonald’s. “Our testing programs are constantly evolving. We watch the science closely.”

Raising the bar

The AMS could “very easily” raise the standards for federally purchased school lunch meat, says Barry Carpenter, a former AMS official who helped set up the current sampling and testing requirements in 2000. “If I was still at AMS, I’d say, ‘Where are we (with today’s rules) and where do we need to tighten them?’ ”

Carpenter, now head of the National Meat Association, notes that raising AMS standards “wouldn’t cost much,” and it would help combat perceptions that the school lunch program is “a market of last resort” for meat that can’t pass muster with commercial buyers.

That perception could be reinforced by the reality of how AMS makes its purchasing decision: Contracts go to the lowest qualified bidders. Orders are placed on a computer system that can be accessed by all of the agency’s suppliers — those certified as able to meet the special sampling and testing requirements set for school lunch food. When an order is placed, suppliers enter bids into the system, and the computer automatically awards contracts to low bidders.

Industry experts say tougher standards would not significantly add to the agency’s costs for school meat. Theno says the safety requirements set by Jack in the Box added less than a penny a pound to its beef costs. Other big buyers outside the school program say it’s a worthwhile investment in safety.

“It’s not about transactional cost; it’s about value,” says Justin Malvick, a vice president at Keystone, the McDonald’s supplier.

Carpenter says the meat industry that he now represents would have no problem with a decision to modernize — and toughen — AMS standards for school lunch meat.

Most major beef suppliers and processors already have procedures in place to ensure that their products can satisfy the tougher sampling and testing requirements set by many commercial buyers, he adds. If the AMS followed, he says, “I don’t think the industry would have any hiccup at all.”

Some lawmakers say a change is overdue. “Why are we even looking at giving (schools) … food that wouldn’t be accepted by a restaurant?,” asks Rep. Carolyn McCarthy, D-N.Y. “That’s absolutely crazy.”

By Peter Eisler, Blake Morrison and Anthony DeBarros, USA TODAY

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